target.fitness • January 15, 2022
Keep on Running
Ever had one of those days where you just can’t focus, you have too much to do but don’t know where to start and can’t for the life of you remember what you were supposed to tell that person? Then you decide to go out for a run to ‘blow off some steam’ and it just feels a little easier and clearer afterwards? That is science. Running has been scientifically proven to reverse the damaging effects of stress on the brain.
Running can be used as a therapy to help improve your mood and destress. Something we could all do with a bit more of at the moment.
HAPPY FEET
We’ve all heard of the magical ‘runners high’. The moment you get to the end of your run and feel like you could conquer the world. That is brought on as a result of an increase in levels of endorphins being released in the brain. Known as the feel good hormone, endorphins are released steadily at low levels throughout the day, but running causes them to be released in much higher levels. Getting those feet moving and pounding that pavement really can make you feel happier and better about things.
ALONE TIME
If things are stressful at work, you have the daily battle of homeschooling or you are about to lose it at the person you are in lockdown with for asking for the millionth time if you want another cup of tea, running alone is a great way of getting out and having some well deserved time to yourself (if you are able to following guidance).
If you feel comfortable, stick in earphones and listen to that Spotify playlist or podcast you haven’t got round to starting and just zone out for a little while. Let your feet carry you and see where you end up. Sometimes 5 minutes is far enough before you want to turn round, other days you might go the furthest you’ve ever gone. Having realistic goals is a good way to push yourself, but sometimes it’s also beneficial to not put any extra stress on yourself and just be happy to have gotten out for a little while.
KEEP ON RUNNING
We all know that running has physical health benefits and improves general fitness, but for many people it isn’t just about putting one foot in front of the other. Running can be a form of meditation in its own right, and is ideal if you find the thought of sitting still in silence for 30 minutes a day worse than the thought of going through Electric Eel more than once in a row. It’s a peaceful, repetitive activity that provides a stillness in the mind.
Using running as a form of meditation offers a variety of things:
1. The natural rhythm provides the ideal chance for your mind to be purely in the present and become attuned to your surroundings.
2. Discovery of your inner voice. Using this and tuning it into a positive self-talk exercise is a very effective tool to change your focus and give you a boost. Even if it’s just to tell yourself you can reach the next lamp post without stopping.
3. Relaxation and tranquility often follow a run. The mind is calmer, and the body feels less stressed and some of the things that seemed overwhelming beforehand suddenly feel achievable.
Whether you are new to running or someone who has been enjoying the benefits for a while, continue to do things that make you happy.
Food is not “just food.” Food is part of culture. Food is part of family. Food is part of celebrations. Food is part of religion. Food is part of tradition. Food is part of so many aspects of life far outside of simply being “fuel.” The goal isn’t to eliminate your “emotional relationship” with food, the goal is to not allow your emotions to dictate your actions. The goal is to be consciously aware of the decisions you make rather than justifying actions you aren’t proud of because of your emotions. So stop looking for a way to suppress or eliminate your emotions. And, instead, hold yourself to your own highest standard. Quit breaking promises to yourself. Recognize your emotions and, simultaneously, don’t allow your emotions to control you. Easier said than done, I know... So is everything in life. But just because it’s easier said than done doesn’t mean it’s not worth doing.
I’ve said this before and I’ll say it again. Some people struggle with self control. They want to lose fat but have difficulty saying “no.” They mentally justify it in saying they’re “flexible dieting.” But flexible dieting doesn’t mean “eat junk and lose fat.” It means “don’t feel guilty for having a treat - but you still have to be wicked consistent to make significant, lasting changes.” For them, practicing self control and saying “no” more often might help them achieve their goal. Other people struggle with food anxiety. They get anxious at the thought of going out to eat at a restaurant because they don’t want to “ruin their progress.” They feel bad for having a slice of cake at their own birthday party. They know it sounds silly and they often give their friends/family/clients amazing nutrition advice that promotes a more flexible approach... but they struggle with it themselves. For them, saying “yes” more often and having a treat might help them achieve their goals. Progress is not only measured in weight loss or fat loss or measurements or numbers or quantifiable data. Progress is also measured in mental, emotional, and behavioral changes. And, candidly, if you don’t improve your mindset first, any physical changes/improvements are going to be short-lived. Because sustainable results only happen with a sustainable mindset.
It’s wild to me that this is even a thing. Often, people message me asking if it’s “ok” to eat fruit because “it has so much sugar 😱.” I get bombarded with messages from “coaches” and “professionals” telling me I’m basically sentencing people to death by encouraging them to eat fruit. What is going on. It’s fruit... Apples and grapes and bananas and oranges and watermelon and strawberries and raspberries and blackberries and blueberries. We’re talking about fruit, people. You’re worried about the “damage” caused by eating FRUIT!? What is going on? No one ever got fat from eating fruit. No one ever became unhealthy from eating fruit. No one ever looked back on their life in their death bed and said “you know...I really should of had less fruit.” No one ever got massively overweight and said, “man...I really think it was the grapes that did it.” Let’s use some common sense. Fruit. Eat it. It’s good for you.
