The Highlights – ‘The 5 Ways of Wellbeing’

I’ve been on a journey since I was a skinny teenager at 17 years old working on a gym floor cleaning machines, giving inductions and helping to sell products (an old-fashioned gym instructor).

It’s 2019, I’m a Personal Trainer in North London with over 12 years industry experience and 9 years running my own PT business, MoJo Wellbeing Ltd.

The longer I’ve been in the job the less motivated I’ve been in being a glorified exercise babysitter. My motivation has been to become the best ‘functional health coach’ I can be. This is someone who helps people change their lives for the long-term. That person should spend their later years thriving, free of disease and chronic inflammation. Looking good while you’re doing it is just the bonus you get while you’re at it.

In order for this to happen, you need to have 5 key ‘ways’ in place in your daily routine. I’ve outlined these for you below. This is level 1, so if you’re already a level up I can set you up with the next steps you need to take. Let’s open a discussion about it..

WAY 1

Exercise

You need to have a basic level of activity for a minimum of 30 minutes a day.

The combination of increases in a sedentary lifestyle (for most) and constant food availability has had a huge effect on ancient metabolic processes that govern our bodies. This has led to a huge outbreak of type 2 diabetes and obesity led by excessive storage of energy as fat and increasing insulin resistance. Being active for 30 minutes a day, even if broken up into six 5 minutes intervals can help slow the negative effects of that.

For most of you that will mean walking up the escalators in the tube station rather than standing still, or taking the stairs instead of the lift at work…what I’m getting at is; you have to find every opportunity to move possible throughout the day. Just the stairs and escalator tips won’t be even close enough.

You must find ways of getting on your feet regularly around the office or work space, arrange special meetings and/or set a recurring alarm on your phone. You can monitor this on your phone easily with health apps. Take pictures and send them to your accountability partner (way 5).

Way 2

Nutrition

A vegan/plant-based diet that’s got adequate plant protein and keeps you healthy is not as hard as some people think. I’ve managed it for over 19 months. I keep a low body fat percentage, I’m stronger and I’ve not yet been sick or injured.

In a randomized trial by the journal of Nutrition & diabetes this year they found that, ‘plant protein intake significantly decreased fat mass, improved insulin resistance markers and improved body composition in overweight individuals in comparison to the control diet group’ (1). Furthemore, there are countless studies not only showing the benefits on fat mass but also of a vegan/plant-based diet in reducing the chances of almost every chronic health problem.

Yet, people care more about what they need to eat to help them stay fit, healthy and lean. That’s why I’ve built a plant protein list and what foods are best to combine them with for my clients.

Way 3

Hydration

The importance of hydration has been a big topic in helping my clients achieve results for years. In 2015, a study by researchers at Loughborough University found that, ‘that mild hypohydration, produced a significant increase in minor driving errors…the magnitude of decrement reported, was similar to that observed following the ingestion of an alcoholic beverage’ (2).

To put it simply – mild dehydration can have a big effect on your ability to exercise, on the functionality of your brain, on your ability to remember, on your pain threshold and on your basic motor skill function. Getting the right amount for you is vital for wellbeing and there are considerations to take into account like body size, activity level and gender.

Here’s a calculation to get a rough idea of how much you should be drinking.

Drink half an ounce for every one pound of bodyweight.

If you need help doing this please get in touch and I’ll help you calculate yours.

Way 4

Sleep

Getting a good night’s sleep has become ‘the hack’ for successful, wealthy individuals who are concerned with their optimum health in the fast-paced western working world. Yet, this rule applies more importantly to the unemployed, mentally unwell, public sector worker’s and children. The research is flooding out stating it could have a significant effect on health issues ranging from age related diseases (dementia and Parkinson’s) to mental health (anxiety, depression and ADHD.

Let’s understand one thing first, getting below 7 hours or above 8 hours for the majority of the population is going to hinder you rather than help you. Research conducted in Korea found that too much or too little sleep increases the risk of depressive symptoms in people who suffer hypertension/high blood pressure (3). Furthermore, a Harvard Medical Health letter published it analysis of multiple studies which found that poor ‘sleep-hygiene’ could increase the likelihood of triggering a bi-polar episode, contribute to anxiety, disrupt the routines of people with ADHD and cause a development of depressive feelings (4).

I have a huge list tips to help maximise your sleep and a blog post for my 5 essentials for a better nights sleep. But the best first practice you can implement today is this…make your bedroom a place that is your sanctuary, you should only be doing two or three things in there; sleep, make love and maybe light reading of an actual book. No TV’s, no working or catching up with e-mail’s and definitely no eating!

Way 5

Mindset

This ‘way’ is what I’ve experienced to be the most important of them all. It’s the goal setting practices and adherence aspect to the four other ‘way’s’. How you manage your time, how you plan your day and how you prioritize your daily activities will determine whether your life with become the happier and healthier life you deserve. In essence, that is all we are striving for; happiness and health. Earning money is all about having “time” to do the things that make you happy.

That’s why I have a 3 stage process to help program your day so you can adhere to the tasks you need to achieve your goals.

  1. Accountability
  2. Sharing your goals
  3. Giving your goals a deadline.

These are the keys to your success – and by success I mean wellbeing!

Let’s Get It

#mymojomatters

References:

(1) Kahleova.H et al, Nutrition & Diabetes, A plant-based diet in overweight individuals in a 16-week randomized clinical trial: metabolic benefits of plant protein, 2018 Nov 2;8(1):58.

(2) Watson P, Whale A, Mears SA, Reyner LA, Maughan RJ. Mild hypohydration increases the frequency of driver errors during a prolonged, monotonous driving task, Physiology & Behaviour, Volume 147, 1 Aug.15, Pages 313-318

(3) Son YJ, Park C, Won MH. Impact of Physical Activity and Sleep Duration on Depressive Symptoms in Hypertensive Patients: Results from a Nationally Representative Korean Sample, International Journal of Environmental Research and Public Health, 2018 Nov 22;15(12)

(4) Harvard Mental Health Letter, Sleep and Mental Health. July 2009. Accessed April 29, 2018.

 

10 reasons to Juice Beets, Carrot and Cucumber Together…

Hey curious minds!

Ok, so I keep mentioning on my social media (insta@mojowellbeing) about my favourite juice combo – beets, carrots and cucumber. I understand that people on social media wont spend longer than about 10 seconds to actually read a caption before ‘double-tapping’ and moving on…so here we are!

I’ve decided one of my first blog posts will concentrate on the amazing qualities of this juice and why people should try this specific combination. I’ve used the book ‘The Tao of health, sex and longevity’ by Daniel Reid as my source. I hope you find it useful!

Carrots (10oz), Beets (3oz) and Cucumber (3oz) is the perfect ratio; this can be up scaled easily and the ingredients can be found in almost every half decent veg shop. You should try to always use organic produce and give it a light brush under the tap before juicing.

I’m going to lay out 10 reasons why you should juice this combo specifically by naming the ailments first, describing what causes it second, and finally offering an explanation as to WHY this combination can help you.

1.Colic and Gastritis – both issues are caused by gas due to fermentation and putrefaction of poorly combined foods in the gut.

WHY? This juice blend is rich in sodium, potassium and phosphorous – which all neutralise acids, help to expel gas and promote peristalsis (the pushing of foods through our digestive tract).

2.Obesity – an excess of adipose tissue due to excessive consumption of starch, sugar and poor food combinations.

WHY? A symptom of obesity is severe acidosis in the blood, this juice blend has alkaline properties that can assist the kidneys in promoting excretion of waste.

3.Cystitis – a condition of excess acidity in the bladder due to incomplete digestion of meats and starches which cause uric acid crystals to irritate the lining of the bladder.

WHY? This juice blend neutralizes the excess uric acid that inflames the kidneys and bladder.

4.Gout – inflammation of bones and ligaments in joints, owing to formation of acid crystals. Caused mainly by too much fatty meat, salt and alcohol.

WHY? The juice has pH balancing qualities that can help to dissolve the acid crystals in the joints and ligaments.

5.Rheumatism – related to gout, but applied in the muscles rather than bones and joints. Rheumatism can be enhances by further consumption of cooked animal proteins, which cannot be digested when the system is saturated with uric acid.

WHY? This juice has pH balancing qualities that help to dissolve the acid crystals in the muscles.

6.Toxemia – ‘general’ toxicity throughout the system. This condition is due to a huge accumulation of toxic waste in the intestines characterised by, chronic fatigue, depression, skin eruptions, body odour, bad breath and poor digestion.

WHY? This combination of veggies when juiced cleanses the bowels and builds stronger blood plasma.

7.Headaches – most are caused by excess pressure in the tiny capillaries that feed the brain; this pressure is caused by the impurities in the bloodstream, which not only block the tiny capillaries but also deprive the brain of glucose and oxygen.

WHY? Improvements in the ability of the kidneys to cleanse the blood of the impurities that often cause headaches are observed with this juice. It also contributes to increasing haemoglobin levels in blood that enhances oxygen supplies to the brain.

8.Heart Disease – the clogging of blood vessels that deprive the heart, muscles and valves of oxygen. The excessive strain on the pump leads to heart exhaustion and disease, the primary source of this ‘clogging’ is a diet composed of denatured and cooked foods.

WHY? This juice is the most potent blend of juices for potassium, which quickly restores blood pH and helps remove deposits for blood vessels and builds blood haemoglobin levels.

9.Hypertension – an irritation of various nerves centres in the body, this is owing to nutritional deficiency, retention of toxic wastes and a lack of organic alkaline elements.

WHY? Beet, carrot and cucumber juice helps to eliminate excess acidity and provides essential organic minerals and enzymes which enhance the nervous system functions.

10.Impotence – a condition of male sexual dysfunction, contributing factors are nervous exhaustion, depletion of sexual glands, insufficient nutrition for the reproductive organs and excess toxicity in the blood.

WHY? Clean the urogenital canal, bladder, prostate, suprarenal glands and other parts directly affected by excess acid toxicity with beet, carrot and cucumber juice. Furthermore, it provides vital nutrients for the repair and maintenance of those parts.

I hope you found this helpful, please leave a comment or review and share with anyone who you might think will benefit from reading this article. I will continue to try and provide help to people who suffer from these (and other) issues with the best natural remedies. Thanks for listening and hope to see you soon