Welcome to Day 19 – Un LOCK-IN your change

EXERCISE SCIENCE

Surely any exercise is good for us, right, especially as we head into our forties and fifties?

Turns out not. Here are a few surprises I discovered when speaking to fitness experts

  • Doing high impact exercise when you are stressed or anxious elevates cortisol levels and can actually cause weight gain

  • Doing high impact exercise when you have your period can cause long term adrenal fatigue, meaning you will crash in the second half of your cycle, the Luteal phase

  • When we hit our forties and fifties, moderate exercise 5 times a week for 30 minutes is more efficient than exercising 2-3x times for an hour

  • Declining oestrogen means we have lower muscle mass, so it’s important to invest time in weight-bearing exercises and strength training

  • You can over-exercise – women that do high impact / cardio exercise daily switch off their hormone production as the body works harder in other areas

  • Avoid exercise after 7pm, unless it’s restorative / meditative if you are a bad sleeper

EXERCISE HACK

  • Mix up activities to keep you motivated and meet your varied needs

  • Introduce a 30-minute HIIT into your exercise routine – the rest interval in between exercise helps burn fat and reduces weight gain more than endurance training

  • Weight bearing exercise is important to building muscle and bone mass

  • Restorative yoga, tai chi and other gentle movements slows down the breathing & reduces cortisol levels to help us then introduce moderate cardio into our routine (brisk walking, cycling, jogging)

  • Balance exercises, such as pilates and yoga help strengthen our core & pelvic floor muscles

If you like this tip and would like to learn more, please sign up to our online HALO course by registering interest to: hello@overthebloodymoon.com #takechargeofchange

11 views0 comments


TAKE A ‘PAUSE’

Having just read Rachael O’Meara’s book on “Pause – harnessing the life-changing power of giving yourself a break”, I was excited to see how my own intuitive way of dealing with change was mirrored in it.

So, I wanted to share a few insights from the book and my own experience around the importance of pausing, given we are all in a unique point in history - experiencing a major disruption to usual life, in addition to our own internal shifts and battles. Firstly, taking a pause does not mean standing still. It is a chance for us to take some time out to give ourselves the space and imagination to move forward and thrive.

Pausing as O’Meara tells us, is “one way to allow yourself the space to evaluate your choices and align with what matters to you.” Rather than feeling trapped and limited by the pandemic or perimenopause, if we listen to our inner voice and are guided by our values, we create a chance to re-calibrate, for new behaviour to emerge and exciting opportunities to follow.

Of course, facing up to the realisation that not everything in our life is as we wish can create fear, anxiety and sadness. But with a structured approach and creating a ‘pause plan’, change becomes easier to deal with and a more positive reality.

THE ‘PAUSE’ HACK

Psychologists, Alfred Adler, Bob & Judith Wright all encouraged their patients to explore changing a situation through the lenses of all aspects of their life. So, for today’s hack, I invite you to make something of the pause you’ve already been gifted.

Take some time out today to consider & then write down the following:

Situation: think of a situation you want to change / make better

Limiting beliefs: what’s stopped you from making this change so far / your fears

Yearnings: how would life be like / you would feel if you made this change

Actions: what do you need to put in place, to make this change happen

Once you’ve contemplated the above, move onto how this change would affect 7 different aspects of your life - body, self, family, work, relationships, community and spiritual. Once you’ve done this, comes the hard bit which is making it happen! Set out 5 key things you are going to prioritise to activate change. Set yourself an intent each day that feeds into you changing your situation. Journal your progress to see how far you’ve come. Finally, think of your pause as an experiment, so you don’t feel overly pressurised or frightened of change. Know that every small tweak is a win and that small wins add up to huge results.

Today’s tip has been inspired by @Racheal O’Meary and if you haven’t read the book Pause, I thoroughly recommend it. If you’d like to learn more about how to embrace chance, sign up to our 4-week online HALO programme, w/c April 20th

7 views0 comments


SOCIAL CONNECTIONS SCIENCE

Happy Easter Sunday! Whether we celebrate Easter or not, today would normally be a day of getting together with friends or family, enjoying a leisurely lunch and those with kids, organising a chocolate egg treasure hunt. This year, in lock-down, we will have to settle with a virtual gathering or find ways to make the day feel memorable and different with our immediate loved ones. So, why are social connections so important to us?

Neuroscientists and psychologists agree that social connections are as important to our survival, evolution and happiness, as the need for food, safety and shelter because:

· We get emotional support from others

· We learn through others – new perspectives & skills

· We are motivated through others – accountable to goals

When we find ourselves in upsetting times of discord and division, our tendency is to separate and isolate ourselves from others. In the short term, this reflexive instinct can be self-protective and self-preserving. But when isolation continues overtime, our mental, emotional, physical, social and spiritual well-being is impaired and debilitated. This can be said of Western societies which are coined an individualistic society, focusing on our own needs, ahead of others. Compared to Eastern collective societies, our levels of loneliness and happiness are much lower. The great realisation that the pandemic has brought us, is how important social connections are.

SOCIAL CONNECTIONS HACK

Being apart has brought us closer together. Forging social connections is a human instinct and we are all finding ways to amplify it in these current times. Volunteering has never been as high since the second World War. We are getting to know our neighbours. A call to friends or family becoming more meaningful because it isn’t rushed or taken on the move - when we have time to really listen. We are talking to strangers, 2 metres apart whilst waiting in a supermarket queue. For today’s hack, simply be aware of a social connection you are making and notice how it makes you feel.

2 views0 comments
Recent Posts

© 2020 Over The Bloody Moon

© 2020 Over The Bloody Moon - England