It is so important to incorporate stretching into your fitness routine. My physio keeps reminding me that I need to stretch after every run and I am doing my best to do that. I thought it would be good to share my routine with you too. It is only 8 minutes long, so pop it on your phone or tablet after your next run and have a go.
One of my goals this year is to share more videos on my YouTube channel. Normally, I am a techno-phobe so I am really stepping out of my comfort zone in terms of learning new software and video editing skills. If you have any workout requests or would like a ‘how to do this move’ tutorial, leave a comment below and I will add it to my list.
It is so important to incorporate stretching into your fitness routine. My physio keeps reminding me that I need to stretch after every run and I am doing my best to do that. I thought it would be good to share my routine with you too. It is only 8 minutes long, so pop it on your phone or tablet after your next run and have a go.
One of my goals this year is to share more videos on my YouTube channel. Normally, I am a techno-phobe so I am really stepping out of my comfort zone in terms of learning new software and video editing skills. If you have any workout requests or would like a ‘how to do this move’ tutorial, leave a comment below and I will add it to my list.
Today is Blue Monday, calculated to be the saddest day of the year based on amount of daylight, cold temperatures, lack of progress on New Year resolutions, and those Christmas bills coming in. No one likes to start the week off a little bit blue, so here are my five tips on how to beat Blue Monday.
Treat yourself. Order flowers to be delivered to work, book a massage or manicure for Monday night, or arrange a night out with the lads. Making plans will help you look forward to ‘Blue Monday’ and ride it out with a smile on your face.
Cheer up the office. Bring in a basket of fruit, homemade cakes, biscuits or doughnuts to help everyone at work feel a bit happier. It’s not just the sugar that’ll cheer them up – it’s the kind gesture on your part.
Sweat it out. Book into an intense workout to sweat away any sadness. Try a new boutique gym class, head out for a quick run or follow a YouTube exercise video at home. Dancing (like no-one’s watching!) to your favourite tunes is also a great way to boost your mood.
Download a funny podcast. Listen on your way to work if you walk or take public transport to set you up for the day. My favourites are “My Dad Wrote a Porno” and recordings of Danny Baker’s Saturday morning show. “This Paranormal Life” and “2 Dope Queens” are also popular choices.
Dress up! If you’re feeling sad, putting on your best outfit, doing your hair, and making yourself look fabulous is a great way to boost your mood. Be ready for the compliments and be sure to say thank you with a big smile.
These are just a few easy ways to turn around Blue Monday to make it more colourful. These ideas can work on any day when you are feeling a bit down. If all else fails, book a spa weekend or holiday away to refresh and recharge.
Today is Blue Monday, calculated to be the saddest day of the year based on amount of daylight, cold temperatures, lack of progress on New Year resolutions, and those Christmas bills coming in. No one likes to start the week off a little bit blue, so here are my five tips on how to beat Blue Monday.
Treat yourself. Order flowers to be delivered to work, book a massage or manicure for Monday night, or arrange a night out with the lads. Making plans will help you look forward to ‘Blue Monday’ and ride it out with a smile on your face.
Cheer up the office. Bring in a basket of fruit, homemade cakes, biscuits or doughnuts to help everyone at work feel a bit happier. It’s not just the sugar that’ll cheer them up – it’s the kind gesture on your part.
Sweat it out. Book into an intense workout to sweat away any sadness. Try a new boutique gym class, head out for a quick run or follow a YouTube exercise video at home. Dancing (like no-one’s watching!) to your favourite tunes is also a great way to boost your mood.
Download a funny podcast. Listen on your way to work if you walk or take public transport to set you up for the day. My favourites are “My Dad Wrote a Porno” and recordings of Danny Baker’s Saturday morning show. “This Paranormal Life” and “2 Dope Queens” are also popular choices.
Dress up! If you’re feeling sad, putting on your best outfit, doing your hair, and making yourself look fabulous is a great way to boost your mood. Be ready for the compliments and be sure to say thank you with a big smile.
These are just a few easy ways to turn around Blue Monday to make it more colourful. These ideas can work on any day when you are feeling a bit down. If all else fails, book a spa weekend or holiday away to refresh and recharge.
I love having teeth but I hate going to the dentist. When I was younger, I had so many cavities filled I still have minor panic attacks when the hygienist finds a ‘sticky spot’. My SimplyHealth Active plan covers routine teeth cleaning, which was perfect as I was due for one in December. For those who haven’t been to the dental hygienist in a while or are curious about what happens during an appointment, read on to learn about my experience. I have also included a some information that I learned during my appointment. Enjoy!
How much does it cost to have your teeth cleaned?
Coming to London, I was a bit surprised to find out that I had to pay to visit a dental hygienist to have my teeth cleaned.In the USA, teeth cleaning is part of your dental insurance plan (if you have it as not every employer will offer it as a benefit) and you may only need to pay a co-pay at your appointment (which is similar to an excess fee in the UK) depending on what insurance policy you have.Again, it depends on what insurance policy you have, but usually the cost in less than $20 as the rest is covered by your insurance company.Here in the UK, I have found that it costs about £50-60 in London for a 30 minute appointment.In both countries, it is recommended to have your teeth cleaned twice a year.Luckily, my Simplyheath Active plan covers routine dental appointments and emergency procedures (after a qualifying period).
What does a hygienist do to your teeth?
I had an appointment booked in early December, which was between marathon madness and the holiday party season. I was warmly greeted by my hygienist, Cheryl, who quickly reviewed my records on her computer.She probably noticed that I am missing four teeth that were pulled to make room for the rest when I was younger (small jaw/big teeth problems).After I sat in the reclining chair, she gave me safety glasses and placed a disposable cloth across my chest.These are to help protect my eyes and clothes from water, spit, and any others types of splash.
Cheryl then placed a suction stick in at the back of my mouth under tongue so I didn’t have to swallow as often. This means I can leave my mouth open so she can work. She started on my bottom teeth, scraping off tartar and plaque.Luckily, it didn’t hurt!Since my last appointment, where I was told I had the start of gum disease (lovely, huh?), I have been adamant about flossing in the evenings and using an interdental brush each time I brush.Although I don’t have large noticeable gaps in my teeth, I do have a slight space at the bottom of my teeth, where food can get stuck or my electric toothbrush can’t reach.I am now one of the converted as I want to keep my teeth for as long as possible.
Methodically, Cheryl made her way around my lower jaw and then up to the top.There were a few times where I needed to swallow and that is fine.
Does it hurt when you visit the hygienist?
Cheryl also checked in with me to see if I was comfortable or in pain.She told me at the start of the appointment to raise my hand if I needed her to stop.I am happy to say that I did not.
Does snacking cause cavities?
After she has had a close look, Cheryl let me know I was the best patient of the day as my teeth were easy to clean.She also asked if I snack throughout the day or just eat at mealtime.I know that she knows the truth (my teeth don’t lie) so I sheepishly admitted I basically eat all day (7am, 10am, 1pm, 3pm, 6pm).Her suggestion was to l try to only eat a few big meals and avoid fizzy drinks. This will help me protect the enamel on my teeth.The fermentable dietary sugars from food stays in the mouth for about 30 minutes after eating.It takes those 30 minutes for saliva to remove most the sugars from your mouth which protect the enamel.Every time you put food to your lips you start the cycle again.Therefore, leaving longer time between eating protects your teeth.If you are continuously snacking, there isn’t any time for saliva to combat the sugars.
What is the difference between tartar and plaque?
Tartar is the mineralized form of plague.You will usually have it in hard to reach places, such as the inside surfaces of your lower front teeth and outer surfaces of upper molars. This is also because of where two of the three major salivary ducts openings are located.The minerals in saliva, calcium in particular, mix with the plague already on your teeth and mineralise them into tartar. Once these harden, they form tartar and very hard to remove without the special instruments your dental hygienist has available. There is strong evidence linking presence of tartar beneath the gum level with gum disease, which is why it is so important to remove.
I am very grateful that my Simplyhealth Active plan covered this appointment and then my next one in six month’s time. I would like to keep my natural teeth for as long as possible because if I have to loose them, there might be some expensive and painful procedures required.
Next week, I will give you a step by step on how to claim back an appointment fee via the Simplyhealth website.It was much easier that I thought it would be.
How often do you get your teeth cleaned?Do you floss regularly?
Thanks to dental student Premal Patel for his help on explaining the science behind oral hygiene. This post contains affiliate links which cost you, the buyer, nothing additional but helps maintain the costs associated with running this site.
As you read in my 2019 goal blog earlier this week, I am aiming to create more videos for my You Tube channel this year. I will be creating video recaps for each of my 4×4 Challenge races. Here is the first one for Marathon du Medoc. You can read my full race review here.
As you read in my 2019 goal blog earlier this week, I am aiming to create more videos for my You Tube channel this year. I will be creating video recaps for each of my 4×4 Challenge races. Here is the first one for Marathon du Medoc. You can read my full race review here.
Holy cow how as it already the middle of January? This month has flown by primarily due to my book release. With the help of a great PR, I have been spending my time outside work taking part in interviews (like the one on Thoughts and Pavement blog), writing articles about health and happiness (see Net Doctor for the scoop), and sending tips to various other publications (will share links as I get them). I have been loving nearly every minute of promoting my book, but found that to balance it all, I had to cut back on sleep. This was a bad choice because I have been hungry all the time, breaking out in spots, and generally grumpy. I am back to normal life after a lighter workload over Christmas. In order to help me focus my attention and balance all of my interests, I have come up with a few goals for 2019.
Most of my goals this year are around building my blog and personal training business. I am at a good place with my day job and happy with how I am progressing in terms of strength (as long as I don’t get any more injuries). Tonight I make a return to #tracktuesday with Advent Running and I cannot wait. Last year, from January until August or so, I went to track every week religiously, which helped me bag a sub 25 minute 5K at the Lilac Festival in my home town (100th place with a gun time of 24.54, net time 24:48. Boom). I look forward to seeing similar progress this year.
For personal goals I have:
4 hour marathon by end of 2019 (with in Tokyo 2020 and Boston 2121)- I might need to shift focus more to this goal and not blogging in June if I don’t see a massive improvement in either area.
New half marathon PB– I have a half in February, March, April, and May. I can’t wait to see how I perform since I have been following my Function360 strength training plan since November.
Declutter– This will always be an ongoing thing for me. My husband has developed a few new organizational systems for me in our flat as he doesn’t like an untidy mess (I swear I know where everything is!). We are going to have an extra cupboard put in for my adventure stuff and have added in a few more storage baskets in various places to hide my stuff away. I am also working on a better paper filing system because I love bits of paper!
For my business, I want to:
Finish nutrition course by 1 June 2019– I am over halfway done. Everyone at Future Fit Training are really supportive and check in with me once a month to see how I am doing. So far, I have finished Behaviour Change Coaching and Nutrition and Weight Management modules. I still need to submit my case study and complete Childhood Nutrition & Obesity Prevention, Nutrition for Sport and Exercise, and Pre and Postnatal Nutrition. These are shorter than the ones I have completed. I just need to set aside time and get it done.
Gain competence in video editing- A guy at work has been very helpful teaching me how to do a few things. There will definitely be a learning curve with this one but I am excited to learn something new.
And in both areas, I need to learn to say no and value my time.
I don’t talk much about behind the scenes of blogging as I would rather inform you about health and fitness topics. If this interests you, or there is another topic you would like me to cover here on the blog (such as writing an e-book), please let me know in the comments below. I want to make sure you are getting as much as you can to develop your personal health and happiness by visiting this site.
What goals go you have for 2019? Let me know in the comments below or use the search box to the right to see if there are any posts that can help you achieve your dreams.
This post contains an affiliate link which costs you, the buyer, nothing additional. It helps support the running of this blog though. Thanks for understanding.
What is the book about? The book provides weekend challenges, designed to nudge you outside your comfort zone in a range of areas (fitness, food, health and well-being). You only need to use the book three days a week, which makes it very achievable. Hopefully, as you progress through the year, you will want to start incorporating the things you have learned into your every day life. Challenges range from trying a new food to checking your blood pressure to stretching to setting SMART goals.
Can I get a paper copy rather than electronic version? Yes, paperbacks are now available! Turns out colour printing is very expensive though for print-on-demand. Thanks for understanding.
What if I need more support? First, there is a closed Facebook group which you can ask to join after purchasing the book. We are building a community to support each other as we spend a year going through the book, using #Challenge52 to find each other on social media.
Another option is my virtual training group (VTG). This is limited to ten people and begins with a 15 minute consultation call with myself. The group then emails each other once a week to report on the three SMART goals we set at the start. It runs for nine weeks (one week for goal setting, followed by eight weeks of accountability) and is a £75 investment. Each week you receive a newsletter that includes healthy recipes, relevant wellness news, and motivational graphics to hang around the home. The next session starts 14 January 2019. Click here to sign up. You will need email access for this support group.
The third option is one-to-one digital coaching via an app. We can work together no matter where in the world you live, as long as you have Smartphone and internet access. I can monitor your activities, sleep, food intake, and holistic goals from anywhere in the world. I will cheer you on to get you across your finish line, whatever it may be. This service is perfect for busy people who don’t have time to hire a personal trainer.
The investment is £65-85 per month depending on how much interaction we have via the app. Accountability can make all the difference when you are debating about whether to skip your workout.
Free beginner’s run club in London Wednesday mornings at 7am (yes, I know it is early it ensures everyone has time to travel and shower before work starts at 9am), I lead a run club from St Pancras station area. We have up to 60 minutes to run 5K along the towpath, primarily away from the roads. We run at a social pace and have a very friendly group. It is lovely being near the water and a great way to start your day. It is organized through MyCrew, a new app that allows you to lead and/or join runs near by. Sign up for MyCrew here and then register for my runs.
Train with me in Central London I am available for 1-2-1 client sessions in your home or outdoors. You can fill out this form to book a complimentary consultation consultation where we can discuss your goals and how I can help. Rates vary depending on location. Sixty minute sessions start at £65.
I wish all the happiness and joy for you in 2019. If you need my help to achieve this, please get in touch with the form below.
What is the book about? The book provides weekend challenges, designed to nudge you outside your comfort zone in a range of areas (fitness, food, health and well-being). You only need to use the book three days a week, which makes it very achievable. Hopefully, as you progress through the year, you will want to start incorporating the things you have learned into your every day life. Challenges range from trying a new food to checking your blood pressure to stretching to setting SMART goals.
Can I get a paper copy rather than electronic version? Yes, paperbacks are now available! Turns out colour printing is very expensive though for print-on-demand. Thanks for understanding.
What if I need more support? First, there is a closed Facebook group which you can ask to join after purchasing the book. We are building a community to support each other as we spend a year going through the book, using #Challenge52 to find each other on social media.
Another option is my virtual training group (VTG). This is limited to ten people and begins with a 15 minute consultation call with myself. The group then emails each other once a week to report on the three SMART goals we set at the start. It runs for nine weeks (one week for goal setting, followed by eight weeks of accountability) and is a £75 investment. Each week you receive a newsletter that includes healthy recipes, relevant wellness news, and motivational graphics to hang around the home. The next session starts 14 January 2019. Click here to sign up. You will need email access for this support group.
The third option is one-to-one digital coaching via an app. We can work together no matter where in the world you live, as long as you have Smartphone and internet access. I can monitor your activities, sleep, food intake, and holistic goals from anywhere in the world. I will cheer you on to get you across your finish line, whatever it may be. This service is perfect for busy people who don’t have time to hire a personal trainer.
The investment is £65-85 per month depending on how much interaction we have via the app. Accountability can make all the difference when you are debating about whether to skip your workout.
Free beginner’s run club in London Wednesday mornings at 7am (yes, I know it is early it ensures everyone has time to travel and shower before work starts at 9am), I lead a run club from St Pancras station area. We have up to 60 minutes to run 5K along the towpath, primarily away from the roads. We run at a social pace and have a very friendly group. It is lovely being near the water and a great way to start your day. It is organized through MyCrew, a new app that allows you to lead and/or join runs near by. Sign up for MyCrew here and then register for my runs.
Train with me in Central London I am available for 1-2-1 client sessions in your home or outdoors. You can fill out this form to book a complimentary consultation consultation where we can discuss your goals and how I can help. Rates vary depending on location. Sixty minute sessions start at £65.
I wish all the happiness and joy for you in 2019. If you need my help to achieve this, please get in touch with the form below.
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