In last weeks blog I talked about health and self care and in this blog I will be sharing the process and formula I use to keep myself healthy in body and mind. This is the system I use when coaching my clients.
Here is the step by step process that I recommend:
1. Sort out your hydration on a daily basis. The majority of people I meet are dehydrated on a daily basis which negatively impacts their performance. I recommend increasing your water intake to 3-5 or more litres. The size of your body and activity levels will determine just how much you should consume. The more the better though.
Our bodies are around 60% water. This fact alone should tell you that hydration is of vital importance to you health and performance. Losing as little as 2% of your water weight can have a noticeable effect.
It could lead to an altered body temperature control, reduced motivation, lethargy and making exercise feel more physically and mentally draining.
The brain is also strongly influenced by hydration levels. Studies have shown that even slight dehydration (1-3% body weight) can impair brain function. This can range from mood, concentration, poor working memory and even headaches.
Several studies have shown that water can relieve certain types of headache in those who are dehydrated. So next time you have a headache water should be your first port of call.
The benefits of water don’t stop there. There’s limited evidence to suggest that water can treat kidney stones as increased frequency of water can dilute the concentration of minerals, making them less likely to crystalise in the kidneys.
Now here’s one I’m sure most of you are aware of. Hangovers are unpleasant! But did you know that water can help? Alcohol is a diuretic so makes you lose more water than you take in. Being well hydrated at all times can counteract these effects and help reduce the severity of hangovers.
I’ll finish on the water topic with probably the most important reason for my industry as a personal trainer. Water can help with weight loss. Studies have shown that a litre of water has been shown to increase metabolism by 24-30% fur up to 1.5 hours. So drinking 2 litres of water a day can increase your energy expenditure by up to 96 calories a day.
Water is a massive subject in itself and I’ll probably take a deep dive in to it in a future blog. Moving on to the next step.
2. Improve the nutrients your body has in it by eating a diet rich in whole foods.
3. Supplement with daily micro nutrient vitamin and minerals. Our coach Pablo Janero has already written a piece about the benefits of supplementation. Follow the link to learn more. Also check out my blog on Vitamin and Mineral supplementation for a advice and recommendations.
5. – learn how to improve your overall fitness by focusing on all the components of Fitness. The 11 Components of Physical Fitness include:
- Body composition
- Cardiovascular Endurance
- Muscular Endurance
- Muscular strength
- Reaction Time
Always remember that movement is medicine .
6. Monitor the conversation in between your own ears. Due to early years of negative social conditioning many of us grow up being self critical, developing low self worth and self esteem issues.
Creating a more compassionate self chat (internal dialogue) is the route to becoming more self secure. Using mirror work, affirmations and positive self chat are all keys to success in your emotional fitness.
The excellent book by Louise Hay – You Can Heal Your Life has everything you need to know in it.
7. Create a daily schedule where by you work on your physical, mental and emotional fitness and take great care of your body by hydrating it and fuelling it correctly.
We are all responsible for our own health and wellness and your own personal self care process will determine how effective this is.
I will be writing more about health and self care in the future so check back regularly. In the meantime, if you want to read another excellent guide on health and self care, The Art of Mindfulness from relaxlikeaboss.com is an excellent resource and is well worth a read.
Until next time, “Strength for life”,
Davie McConnachie, creator of DMC Fitness and Dynamic Mind Conditioning, is an expert health and wellness coach, multi-award winning motivational speaker, award-winning gym owner, writer and published poet.
Athletically, Davie has competed nationally in MMA, Boxing and Thai Boxing, and internationally in kettlebell sport. Davie enjoyed the London Marathon, several half marathons and is a regular mountain trekker.