De-Stress & Relax ~ It's Good For Your Health!

Stress ~ Sometimes referred to as "the silent killer" and according to some data, accounts for up to 90% of doctor visits. It's a well-used word these days and means different things to different people ... Physical, psychological, emotional stress. Every part of us is connected so wherever and however we feel it will be felt in our whole body. At the cellular level in fact.  

It can mean: physical pain or tightness and tension in the body; Feelings of fear; resistance to change; overwhelm; worry; sadness; grief; frustration; anxiety; and being attached to just about any crisis in life. As far as crisis goes, it's been said, we're either coming out of one, in one, or headed for the next one! There's the identity crisis, mid-life crisis, and mortality crisis! Some people may choose to call this life!  As the Buddhists say, the "isness of things".

~ So, is stress useful?

~ What are the effects on the body? 

~ Do we have a choice to be stressed?

~ Is going to the doctor the only way to deal with it?

~ Empowering, healthy and sustainable ways to deal with stress.

Useful  ~ Most people have heard of, and experienced the "fight or flight" response. Presented with danger, e.g. a sabre tooth tiger or more modern threat, it's a good thing that we have this reflex response. The key word being "reflex." In this case, it's a physiological change which happens automatically. Blood sugar rises, heart rate increases, blood is diverted to the arms and legs, as well as from the front to the back of the brain. Hormone levels like adrenalin rise. This is to support the body escape or deal with the threat. BUT, once the event has passed and we're safely out of danger, we should revert to a calm relaxed state  ...      

Negative effects on the body  ~ Frequent and chronic stress can very negatively affect our health. Low energy, headaches, pains, lack of sleep, depression just to name a few. Blood is diverted away from the viscera (torso) which contains our vital organs. This depletes our immune system allowing the possibility of "opportunistic" diseases, viruses and potentially more serious conditions to manifest in the body. It diverts blood from the front to the back of the brain. This can result in poor memory, lack of concentration, recall and intelligence. Many people have experienced this when stressed at exam time or in an interview or other potentially stressful situation. Cortisol is released from the brain. This is an ageing hormone and can damage the brain ...

Choice  ~ We actually DO have a choice to be stressed even in the face of real and present danger. We can calmly and assertively take action. Most people respond to stress automatically and unconsciously. There's a certain way of thinking and acting that will get us the desired result. In my experience, this can throw up a bit of resistance in people who believe they have no choice. There's a way to "do stress" and often it's habitual patterns of thinking and behaviour that achieve it. These can be changed. Some relatively quickly, and others take more time. Like anything worthwhile, there's always a price to be paid. Keeping our "stressometer" at safe levels is well worth it. It's good for our health, well-being, and longevity  ...    

Going to the doctor  ~ This is often the first port of call, and will possibly result in prescription medication and specialist treatment being offered. There are other approaches, many of which I've discovered people either aren't aware of, or have never used  ...      

Empowering methods  ~ I've found that the majority of people know how to improve their emotional state temporarily by using food, alcohol, "retail therapy", work, drugs, TV etc. These aren't the healthiest choices ... So what are some empowering choices?
Breathing is good! Conscious breathing using the diaphragm is powerful as it boosts our lymphatic system. As the Chinese proverb says, "Partial breathing is partial living." Also, regular meditation; Emotional Freedom Technique; Emotional Stress Release; light exercise; Re-framing; Forgiveness; Releasing; Daily positive affirmations.  

These techniques, methods and more are all covered in the De-stress For Health Class run locally in Inverclyde. For more details on the weekly class or if you would like to arrange a personal consultation, talk for a group you're involved with or workshops and seminars, click the links below. Wishing you the very best of health in the most stress-free way. ~ Gordon   

De-stress For Health Class links:

Website:  WeeklyDe-stress For Health Class

On Facebook: Events on Facebook

10 KEY QUESTIONS TO ASK A PERSONAL TRAINER BEFORE USING THEIR SERVICES

Any reasonably fit and healthy looking person could pass for a personal trainer. Seriously!! I've noticed you don't even have to be in great looking shape!! I've also noticed personal trainers with clients in the gym environment who really look like they're 'winging it'. Either that, they have super human memories and have clients programs and progressions in their heads. 


Why do I say that? As an experienced personal trainer I use a clip-board and on it is a personalized pre-planned session card which is filed after each session with a complete historical record. Even if I've worked with someone every week for years (which I have), there's no way I'd rely on my memory or have them do whatever comes to my mind. 


.... So what does it take to pass for a personal trainer? Not much! And people will often judge based on appearance, rather than experience or qualifications. Something as simple as a t-shirt or jacket that says 'PERSONAL TRAINER' on the front/back may be sufficient! Or a decent looking business card or advert and website or Facebook page or Blog? (Like this one!)

NONE OF THIS MEANS THE PERSON IS A QUALIFIED PERSONAL TRAINER.  

I've been a self-employed personal trainer and life coach for over 7 years and no individual enquiring about my services has ever asked for my credentials. ... if I'm insured, or registered with REP's (that's the Register of Exercise Professionals by the way), which most people  outside the health and fitness industry to be fair won't know exists. Or, do I have a track record of results and testimonials? Do I specialize in a particular area? What can I expect from you in terms of realistic, measurable results? Why? People generally don't know the right questions to ask.

So here's a list of 10 Questions I recommend you ask if you're ever considering using a personal trainer (whether freelance, or attached to a gym or health club):  
1. Are you qualified and what are your credentials? (You should ask they show you & they should be delighted to do so.)
2. Are you insured? (Again, ask to see this, most are insured for £5 million.)
3. Are you a member of REP's? (Register of Exercise Professionals*) 
4. Do you have access to a gym or studio?
5. Are you mobile? Do I come to you, or can you come to me?
6. Are you qualified to work with people with physical/health limitations?
7. Do you specialize in a specific area? (e.g. weightloss, nutrition, special needs) 
8. Can you provide references and testimonials? 
9. Can you provide nutritional advice as well as exercise specific to my goals? 
(Please note, expect more than, follow the 'food pyramid' or eat your 5 a day!)
10.Why should I use your services before any other personal trainer?


Let this series of questions assist you formulate a qualified decision. Have the prospective personal trainer work for and earn your business, trust and confidence. It's a very personal decision and in my view you should feel completely comfortable and confident that you're in good hands. 


.... Finally, you will want to ask the question I usually get asked FIRST! (and often this is the ONLY question!) ... You guessed it. What's the financial investment? My answer is always,
"no charge, unless it's absolutely right for you". Then, I'll ask and answer many of the questions they should ask, but just don't know how to.  


I don't know about you but, I'm as interested in VALUE as financial investment. If you ask the right questions, you'll be better placed to decide if you're ready to proceed. Look for a philosophy and integrity too. I like to teach all the principles so that people become self-sufficient if they want to be. Beware big blocks of sessions and big initial financial outlay. I start with blocks of 6 sessions following the initial consultation. 


If you'd like to explore if personal training is a good choice for you, get in touch. I often suggest alternative strategies that I offer which can be more practical and cost-effective. 


* A personal trainer isn't required to be a member of REP's, but if you're considering a number of choices, I'd narrow down your decision to PT's who are on the register. 

Link to REP's Register
REPS ID: R0019349

www.goodapplefitness.co.uk
Email: GordonAnderson@goodapplefitness.co.uk
Mobile: 07791 754272

OPTIMIZE YOUR LIFE 
and

Enjoy The Journey!

        

A Day To Reflect & Appreciate What's Good In Your Life...

If there was a day to choose to stop and reflect, and ponder about life for a while, today could be a day to do it. This marks the 10th anniversary of what's now universally and infamously known as "9/11".  Do you remember where you were when you first heard news about it? I remember being in my car as news about the first plane came on the radio. I thought at first, it must have been a terrible accident, until I switched on the TV and watched in stunned disbelief as the horrific events unfolded.   

I've found myself reflecting a lot on that day over the past week or so in particular, and watched some of the documentary footage on TV. Listening to the accounts of relatives, friends, neighbours, colleagues  left behind, it made me realize again how powerful the human spirit is especially in the face of suffering and adversity, and often what looks like insurmountable challenges. I'm sure you'll join me send healing thoughts that go out to all those directly and indirectly affected by the events that day. 

It's often the very worst events and experiences in life that brings out the very best in us, and has us realise how fortunate we are. It doesn't have to be that way. We can do it every day. All we have to do is focus on all the good in our lives. Be grateful.

Last week I learned that about 70% of the World population earn less than $2 a day! I also learned that a survey revealed about 63% of Americans believe their best years are behind them, 70% in Italy and Germany, and 80% in France. My question is, "what are they focusing on?" I appreciate that I can't know all the reasons for that mind-set, but I do know that in many cases it's just that.   

Think about this. A person born in 1910 would have been 19 years old at the start of the Great Depression of 1929. Few jobs, little money or prospects, food stamps. Fast forward 10 years to 29 years old and the beginning of World War II . Think about your life experience at age 19 and 29? Sometimes circumstances challenge us and offer us the opportunity to really grow. I can't imagine how hard the personal struggle must have been living in those times at the prime of life. 

A final thought. I just re-ordered a book I read many years ago. I looked for my original copy after hearing someone mention it, but couldn't find it. It's titled "Man's Search For Meaning" by Viktor Frankl. If you really want a strong sense of perspective about your life, read this book. Dr. Frankl was a Jewish Psychiatrist who was imprisoned in Auschwitz and survived. His whole family was wiped out. He managed to survive using his mind and thoughts to create a compelling future. If it can be done in those circumstances, isn't it reasonable to believe we can create one for ourselves and those near and dear to us? 

I know this might read like a heavy duty blog-post today, but it's intended to have you just reflect and contrast your challenges against some of these. 

Be grateful for all that's good in your life. Believe that you can create your own internal reality with your thoughts and mind. Say "thank you" daily and focus on that proverbial glass being half full. On a day like 9/11, that's possibly the very least we can do. 

The link below will take you to a 40minute video that is well worth watching and teaches a strong lesson on what's possible when we get in touch with the essence of the human spirit.

        

911 anniversary video to change your life  

Survey Reveals 3 Top Reasons People Don't Exercise - Wow!

I just learned one of the best known weightloss companies in the UK has discovered by survey the top reasons people don't exercise. Here's what the survey revealed as the top 3:

1. It's too expensive

2. We don't have time

3. It's boring

Here's my input, some so obvious it may have occurred to you already.

1. "It's too expensive"

Why does exercise have to cost anything?! You don't have to join a gym, hire a personal trainer (yes, including me!) or own much, if any equipment. The great outdoors comes to mind, so a good pair of appropriate shoes and the right clothing and you're off ... It's called walking, or jogging or running if you're up for it. If you love nature and choose a beautiful location, how can that be boring either?  Have a bike? Prefer cycling? ... You don't even have to go outside your house. If you've got stairs you can use them. How about a chair? In the gym we call sitting down and standing up a squat or leg press. There's lots of ways we can improvise at home. With a few pieces of equipment and a bit of creativity you can have a great workout at home - no cost! One of the best investments you can make (& most challenging workouts) involves an exercise ball. As a qualified ball instructor it's the #1 recommendation I make to my clients and include in all my personal training sessions. See link below for a great ball that comes with a pump and instructional DVD all for under £20!

2. "We don't have time" ... Oh come on, really?! ... not that old favourite again! We all have that the same 24 hours! So we know the truth is, it's really about PRIORITIES. When you make an appointment with your dentist, doctor, hairdresser, bank manager, therapist ... do you keep it? You most likely put it in your diary or calendar and barring accidents and emergencies plan to be there and keep your appointment. How about that exercise appointment with yourself? That's the

first one to cancel for many people. Making the time is EASY if you make it a priority. The benefits make it one of the best investments of time you can make.

3. "It's boring" ... I always emphasise that exercise should be enjoyable, challenging, rewarding and even fun! Then you'll maintain your commitment and keep that appointment with yourself. There are so many ways to exercise you should NEVER BE BORED! You just have to choose something that suits you. Avoid what you don't like!! How about a game or team sport, exercise classes, yoga, pilates, Zumba, dance classes  ... Find a workout buddy. Come on!! Your body's designed to move. You'll feel great physically and mentally! ... AND you're more likely to nourish and hydrate your body well when you exercise ... It all goes together ... Holistically even!

Finally, here's a great question to ask your self ... "How can I get this done & really enjoy the process? "

Choose your exercise & "ENJOY THE JOURNEY" visit www.goodapplefitness.com for more information and support or to get in touch.



Water - Our #1 Nutrient

Hello again! ... I just had to write on this one! Water has been getting a lot of bad press in the past week. One newspaper had a huge headline describing it as " ... load of rubbish". It also had some TV time and radio air with perceived "authorities" - yes, including doctors! ... and members of the public in agreement ... They don't believe we need those 2 litres a day. 

Obviously none of them have read the book "Your Body's Many Cries For Water" by Dr. Batmanghelidj (Link below). 

So here's what I say, YES WE DO! (and more if we're exercising) - and by the way, this is based on a ton of science and evidence I've read over the years. It's not my "opinion". Plus anyone with some common sense would question all the media negativity last week. Wouldn't you? I certainly know how I feel when I'm de-hydrated. I'm not exactly functioning at optimum levels.

Think about these ...
~ Your body loses about 1.5 litres a day through your lungs, evaporation and elimination. (So if you're not at least replacing that?)
~ Your brain is about 90% water, muscles 75% and bones about 20%. (How's your concentration and memory?)
~ If you're thirsty you're at least 1% dehydrated. At this level your muscles contract about 20% less efficiently. (So not a great idea being in the gym if you're dehydrated or hung over!)
~ Your blood is about 80% water
~ Your whole body is about two-thirds water.

Your, health your choice .... Highly recommend this book. Click link to see reviews. CHEERS! 

First Blog Post From Good Apple Fitness!

Hello! This is my first ever blog post. I thought it was high time I got up to date with all the ways to communicate with those of you out there who are proactive and committed to being "OPTIMUM" .... The best you can be! This adds to my Good Apple Facebook page, Good Apple on Twitter, and Good Apple YouTube Channel. I have to confess that much of this progress has to be credited to my 14 year old son Thomas - who not only teaches me so much on the latest technology and social media ... but also inspires me! I live and work in the West of Scotland and coach and teach people on how to optimise their health, fitness and vitality. I've been doing it on a local level for about 7 years. I've created this blog to give me the means to share some of my views and information to a wider group of people.

That said, one of the biggest lessons I've learned over the years as both a student and a coach is how true that old saying is "when the student is ready the teacher will appear". All the best information in the World may be "interesting" but of course only carries some power if we use it. Another one you'll know ... "knowledge is power”.... which should read Applied knowledge is power, or Knowledge is potential power. In my talks and consultations I often ask the difference between being "interested" and being "committed". The answer in a word is "huge!" You know what the difference feels like I'm sure. I know I do. Commitment is a price many people aren't willing to pay and it blows my mind how few people are really committed to optimum health. We all say that health ranks right up there at #1, but in my view too many people are reactive, rather than proactive about theirs. So if you're committed, I'll do my very best to share some good stuff with you that I know from experience can enhance your life and the lives of your nearest and dearest. So, I’ll sign off for now promising you more content to follow. Wishing you and yours the very best of health! Enjoy the journey! Gordon