Is your NYR really just an ADS?

I've talked a bit before about why I generally find the whole "New Year, New You" thing bloody annoying. In case you missed it, in a nutshell it's because most people make the same "Resolutions" year after year, and have given up by Paddys day if not much sooner.  

Not so much of a New Years Resolution then, as an Annual Delusional Statement. It might sound harsh, but it's probably true. So, how can you tell if you're delusional in terms of your health, fitness and/or weightloss goals for this year? You start by asking yourself the following questions:

What's your goal?

Why are you doing this?

What does your plan look like? 

What are you gonna focus on first?

What are you missing?

What are you doing but shouldn't be?

What aren't you doing but should be?

If you haven't answered those questions, then your resolution is more of a delusion, at the moment.  The good news is that going through this process every few weeks will help you to focus on what's important to you so that you get better results, faster. 

If you'd like my help to make sure this year you really do achieve your goals, get in touch and we'll see what your next steps should be. 

Malachy.

Challenging myself

I started this year with the goal of challenging myself, I mean REALLY challenging myself with at least 3 events/ personal challenges; basically taking my comfort zone and kicking the shit out of it! This was NOT a New Years Resolution (I think NYR's suck), but something that came about through one of my 'Self-Stocktakes'.

As you'll probably know if you've been reading this blog for a while, I have quite the dislike for running. No disrespect to those who enjoy it, and I'm not dissing it in any way, it's just soooo not my thing. My first challenge for the year? Run a half marathon, but without doing a load of running in preparation for it. Let me be clear about this, I DID train for it, but in my own way, which involved only running once (or less) per week.

Having very little running experience prior to making this decision (the previous September I challenged myself to run for an hour, and covered 10km. This was double the length of time I had previously run for). In March, having signed up for the half marathon taking place as part of the Tralee international marathon on 16th March, that 1 hour-ish 10km was still my longest ever run. I set my target time at 2:13:00 for the 21km of the half.
Getting a bit apprehensive about my ability to keep running for more than an hour, I went for a run on the 11th, and did 1hr15 of sustainable discomfort, knowing I could have kept going for another while.
On the big day, It wasn't easy, particularly along miles 9-11, where something (self-doubt? limiting beliefs about what i was capable of) kept telling me to slow down and walk, 'just for this bit'. This was a PERSONAL challenge to RUN EVERY STEP of the way, something I was DETERMINED to accomplish! I used my 'lamp-post motivation' technique to keep running, every.single.step!

The result? I smashed my target time by almost 20mins, coming in with an official time of 1:53:33. Next year, I vowed, I'll do the full one.

Having more or less sat on my laurels (and ass if I were to be brutally honest) since the half, I recently came across the Toughathlon, a 10Km, 20 obstacle, military style assault course. With such fittingly named obstacles as the 'claustrophobia crawl' 'electromania' and the infamous 'nipple-popper' I signed up with about a week to go.

On the day, I did better than expected. The first 3-4 km were basically running through marshy farmland, designed to wear out the legs. Surprisingly, this didn't phase me in the slightest!
The result? Finished in about an hour, with bags of energy to spare(though I suspect adrenaline was a big factor in that). I'd have to say I thoroughly enjoyed it, despite(or maybe because of) the crawling through mud and ice, electrocution and frequent high walls.

A self stocktake in the days following that has me thinking that I need something considerably more demanding, both physically and psychologically, to really achieve my goal of kicking the crap outta my comfort zone.

Yesterday, I saw this: http://www.oceanfloorrace.com 260km through desert over 4 days, and thought "that looks like an amazing race for the ultrarunners!" Just to be clear, I don't regard myself as being even a runner, much less an ultrarunner, so I wasn't even remotely considering entering it, simply appreciating it.

But it's funny how things can change overnight..

I can't afford it, I'm nowhere near fit enough, I'm generally uncomfortable in temperatures above 26 degrees Celsius, and being a pasty-skinned paddy, I burn at the mention of sunshine, and yet, in a strange way, for some bizarre reason I can't even begin to fathom, I kinda want to do this...

Mal Kelly's Top 7 quick n dirty healthy eating tips

It can be difficult to establish good habits when it comes to eating wholesome food, especially in todays fast paced world, where many people feel they don't have the time to prepare healthy meals. Does this sound like you? If so, try some of these hints and let me know which ones work for you...

1. Read the packet

Recent research has revealed that people who read the nutritional info on the back of the packet are more successful at managing their weight, even if they don't really understand it!

I have 2 other rules when it comes to prepackaged food, and they both involve reading the ingredients list.

• If I need a chemistry book to decode the ingredients list, that product is not going into my stomach.
• If I can't list most of the ingredients in one breath, it's probably best left on the shelf.

I should point out that the only things worth reading on a packet are the ingredients list and the nutritional info. These are usually on the back or side panels of the box. Ignore everything else written on the pack as the rest is usually marketing half truths designed to separate you from your hard earned cash. Also, it will never, ever look as good when cooked as it did on the packaging.

For more nutrition info, and what the technical terms in the ingredients list mean in plain english check back soon for a post dedicated to this topic

2. Eat more protein and fiber

So now that you're building the habit of reading the info, always check the protein and fiber content of what you're about to eat. Foods with a lot of fiber or protein are a lot more filling than those loaded with sugar or fat. Plus they are much better for you. I call that a win-win!

3. Portion control

If you supersize your meal, you will supersize your waist, its that simple. In your main meal, avoid having more than a fist sized portion of 'bulk' foods. Bulk foods include potatoes, rice and pasta. If you find it's not filling enough, try substituting in whole grain rice or pasta instead of the regular versions. 

4. Taste the rainbow

Look at the wide variety of colour next time you're in the supermarket. Aim to eat a portion* of fresh unpackaged fruit or veg from each of the colour groups every day. Red, orange, yellow, green and blue. Just one of each and thats your five-a-day covered. Don't like fruit? Really? You've tried every kind? 

5. Variety is crucial.

If you eat the same thing everyday, it gets very boring, and you'll eventually grow so sick of that food you'll never want to see it again. The best way to make a 'boring' dish more exciting is to always have a variety of colours, shapes and textures on the plate. Experiment with new ingredients to keep things interesting. Herbs and seasonings are essential for adding favour and excitement. 

6. Slow down.

About 20 mins after eating begins, our brains get a signal from the stomach saying 'I'm full' . So enjoy your food. Chew your food well, and take a breath between mouthfuls. Getting air to the taste buds helps us to experience the full flavour of what we are eating. Never, ever eat in front of the T.V.

7. Drink more water

We're made up of about 80% water, and even 1% dehydration hinders both physical and mental performance. Fill a bottle every morning and keep it within arms reach. Take sips regularly throughout the day. More in this post.

* A portion of most fresh fruits is one small cup. For seeds & nuts it's a handful