Anna’s blog around fitness, wellbeing and nutrition A bit about me: You pay to enter that, my kids often ask!! Why do I exercise so much I hear you ask, well let me tell you a bit myself – I am married and a mum to 2 children, Milly is 17 and Joel is 15. For me it all started many years ago when I became a mum, before that I was a lazy teenager then not much better in my twenties, I ate too much and drank a lot (and smoked pre children too). I look back now and think… wow how was I ever like that, imagine if I had been like I am now then, what I could have achieved and done before I settled down to family life. I am definitely a better version of myself now! Anyway, like many people I started running for weight loss, I had 2 small children and a husband who worked shifts so this was something that I could do around the family, I also took 3 years off with my kids so it was ideal as it was cheap too! I will never forget my first run, I could not run less than a mile without stopping, there was no couch to 5k sort of thing back then, so I built it up myself. Now fast forward 17 years and I have ran many races, all different distances, achieved some great PB’s that I am proud of, however nowadays it is not about PB’s for me it is all about meeting a friend for run and catch up (my version of a cuppa and chat). I also love nothing better than challenging my body to do things most people would think is crazy, and I have not finished my quest for the next challenge yet, COVID put pause on a few of my plans! Currently the most I have ran in 24 hours is 65 miles, the best race by far was a 57 mile ultra-marathon in Austria (pics below), I have never seen such beauty, made the agony of running/walking up and down the Austrian alps for 21 hours a bit sweeter…. For me pushing myself to these boundaries gives me a sense of achievement that I am so proud of and this helps with my overall mood and creates positive thoughts and a sense of reward which stays with me.
I have done some stranger (fun!) events such as - where you run and swim in one event. Swim in your trainers and run in your wetsuit, that was fun in and around Lake Windermere! I have also done (and want to do more) triathlons but that is part of my bigger ‘before I am 50 plan’ so watch this space!!
So why do challenge myself and push myself so much, well for me there is no better feeling that coming home from a run/ride/gym especially if it was tough one to get motivated to get out and do it, with that ‘I did it feeling’. Ignoring the voices inside your head that say, ‘stay in bed a bit longer’ or ‘it is cold/wet outside, just put the kettle on and watch a film’. Today for example, my alarm went off at 5.45am, I am not meeting anyone today for a ride or run so only myself to let down, I find getting up really hard all the time but my voices start as soon as my alarm goes, ‘stay in bed’, ‘you could have another hour before work’ BUT my stronger voice is the one that says ‘if you don’t you will be behind on your step count’ or ‘you also need to do your weight training, when will fit it in’,’ you know you always feel better’ and so on! And before you know it, I am up, cuppa in my hand getting ready. I often might only do 5k but what a glorious time to be out, no one around, only foxes, deer or rabbits. So to explain it a bit better, it is the best way for me to feel alive and be grateful for everything around me, I live in a lovely village with so many beautiful routes on my doorstep and to not take advantage of them would be a crime! When I say feel alive, please try it and don’t run and concentrate on how rubbish you feel or how hard you are finding it, I mean run, with no music, slowly if you like take a look around you, the sky, the greenery, the water if you are around any! Just look take it all in, be in that moment and be grateful for what we have out there to enjoy with little cost! A pair or trainers and tracky bottoms/shorts and you are good to go (compared to my biking and triathlons which I am finding out are less cheap hobbies)! I feel so grateful to have the ability to be able to get out and have the experiences I do through exercise. What has this got to do with World Suicide Prevention Day and Mental Health you wonder, well for me (again I can only tell you about my experiences) I am very fortunate to not suffer from any mental health issues. It runs throughout my family, my Grandma suffered, my mum and Auntie both suffer very badly and have all of my life that I know of, as does one of my
brothers so I am very familiar with it and have had it touch my life, all my life. I am just very lucky not to be affected – is this partly to do with my lifestyle I sometimes wonder? Why exercise is good: I am a huge believer in how activities such as walking, running, swimming and cycling (well, anything that is active and even better if it gets you outside) can help your wellbeing and mental health. I will evidence some of this too later in my blog, I have had instances, many years ago now, where I missed a run a few days in a row and I could tell (maybe getting a bit ratty/snappy or feeling that I could get argumentative), so off I went and I felt a better person when I came back (as my kids are both teens I can go anytime now, this was back in the day when I needed my hubby home to care for them and could not do as much as I do now). Now I often bike, run and do my weights all in one day. Most days I do 2 of these but often 3 slips in. I often log in at 7.30am and by then I have ran, had a shower and had 1 of my breakfasts… ha-ha – I will move onto food later (this is another love of mine)! My favourite but something I do not do as much as I would like to is open water swimming. This is so relaxing – you really feel part of nature! With working from home it has really given me more freedom to do what I love – I find time on my lunches or finish and get straight out (all instead of being in a car driving home) so I really utilise the time I get back here. And I feel amazing for it, my mental health is in good check, I feel alive, grateful and set up for a day at work. On a Saturday I try and rest and do no exercise (sometimes I cheat and sneak a social run in, I do find it hard but I also know it is vital for my body to repair) and I sleep in. Now I love sleep and can happily do 10 hours+ but when I wake on a Saturday I feel so sluggish and it takes me so long to get going! This is another reason why I do what I do!
Sleep: How I love to sleep, I sleep well, and I think it is partly due to my early mornings and how much activity I do. Sleep for me is a huge thing, again it helps keep me mentally strong! It is so important for your own mental wellbeing and health to ensure you get a good night’s sleep, I drink a lot less alcohol than ever and this is why. As I get older, I find that I lose sleep after alcohol and as sleep is so important to me, I would rather do without a glass of the red stuff! Nutrition: So, anyone who knows me well, knows how obsessed I am about food and not always in a good way ie. greedy, I love food, this is one reason I exercise so much maybe, as I get to eat more! Again in my adult life I have it sorted but that has taken me years to get to where I am now, I have been in diet clubs all of my adult life and now I just manage it all myself and have learnt more in the last 5 years than ever and I live with less guilt and issues than ever! Are you wondering why I am talking about this, what has this got to do with my mental health? Well again I am a huge believer that if you are eating well and fuelling your body with all the good stuff it needs then you not only feel a million dollars, but it shows externally too. Again, similar to the motivation you need to get up and move, making the right food choices is a great feeling – when YOU ARE IN CONTROL it is so energising! Once you form these habits it eventually becomes second nature and just something you do (like brushing your teeth). I am very rigid and weigh everything and count my macros so I know I am giving my body what it needs to perform well - but this is not all needed, this is just something I choose to do as it keeps me in check and I need to do it to stay in control. However, to keep a check on what you are eating is so important I feel, it is a good habit to form. I still have treats – of course I do, I still have the odd glass of wine or a night out, of course I do but much less than I used to as I like feeling alive, vibrant and having a healthy mind. If you look after yourself and sleep well, eat well and move more (and let’s not take walking for granted), if running, biking etc. does not appeal just a simple walk is more than enough to release those good feeling vibes! Then I can guarantee any negative thoughts would become less over time and it is a step in the right direction of looking after YOU and YOUR Mental Health. Planning ahead is the only way, I will always know what I am eating at least a day ahead. I generally eat similar foods each day, breakfast is often a crumpet with jam – usually after my cardio then Weetabix with fruit and almond milk, lunch could be beans on toast or eggs, and my teas vary the most but always contain protein and veg. My daughter chose to become vegetarian this year, so I dabble with veggie recipes sometimes too (which I embrace fully but the boys of the house less so)! For snacks I eat fruit, snack a jacks, fibre one bars, tuna (I know, a bit strange but it helps me reach my protein macro) and yogurts – my snacks depend on what calories I have left and what macros I am short (now you can see why I need to plan at least a day ahead), if I run out of any I can really struggle! Drink – I always drink between 2-3 litres of water every day, I drink tea and if I do have an alcoholic drink it will be one or two glasses of wine on a weekend, many moons ago I would never have thought this would ever be the case!
Podcasts: Sometimes I listen to podcasts, I should listen to more just like I feel I should read more. Some really good ones to get you thinking, and to help promote some of these positive behaviours I have bored you with are: Happy Place podcasts with Fearne Cotton – she interviews a range of different people – it is good to hear their take on keeping mentally well. Deliciously Ella – This is more surrounding health and nutrition and again she interviews guests who share their advice and stories. There are lots of useful podcast around health, nutrition and wellbeing. Books: Like I have said I do not read enough, my last book I read was by a guy called James Smith who I follow on Instagram (a straight-talking PT/health guru). The book is called Not a diet book and it is about his passion about exposing the toxic myths within the diet culture, like I said earlier I have been a member of most diet clubs and now I would not step foot in one and he goes into why they are not good – although, I did have success when I went and I know it suits some people so we just need to do what works for us – that is the key! Online workouts: During Covid I have done several different online workouts, some on Instagram, some on Facebook, some on You Tube – there is so much out there and I am happy to share the ones I do if anyone is still reading this and not got bored yet, just drop me an email!
Evidence I promised about why exercise is good for mental health: It can reduce your risk of major illnesses, such as heart disease, stroke, type 2 diabetes and cancer by up to 50% and lower your risk of early death by up to 30%. It's free, easy to take, has an immediate effect and you don't need a GP to get some. Exercise is the miracle cure we've always had, but for too long we've neglected to take our recommended dose. Our health is now suffering as a consequence. The Impacts of Running on Depression and Anxiety. While a loss of appetite is one of the main symptoms of depression, regular physical activity can give it a healthy boost. Running gives you a goal/purpose. Daily goals, achieved through positive activities, such as running, may alleviate the symptoms of depression. To read more, here are some links: https://www.nhs.uk/live-well/exercise/exercise-health-benefits/ https://www.betterhealth.vic.gov.au/health/healthyliving/exercise-and-mental-health https://www.runnersworld.com/health-injuries/a18807336/running-anxiety-depression/ https://www.mind.org.uk/information-support/your-stories/running-with-depression-andanxiety/ https://mensrunninguk.co.uk/health/running-can-help-beat-depression/
Anna’s top tips: Eat, Sleep, move more, repeat… Really look around you when you are outside, take it in and breath deep – as corny as it sounds but life is gift, enjoy every day! Run in the rain – and enjoy it Meet up with a friend to exercise, that can be therapy in itself, my version of a catch up and cuppa is a chat and run/bike with friends (a bit harder to meet up to talk and swim at the same time), although I do open water and swim/rest/chat/swim I guess. If you are looking at seeing physical changes as well as mental improvements, take photos (lots of them) as progress shows there so much, ignore the scales in that sense – they do not dictate your progress! Learn to enjoy buying new gym/running/biking gear – I love it more than everyday clothes! I truly believe because of how I am and what I do daily it really helps me to take on any issue, problem or challenge with a clear head and I rarely get stressed or worried about anything. I am a very logical thinker anyway and if I cannot control something, I tend not to waste time worrying about it. What I CAN CONTROL is that I live a healthy life, look after my body and mind and enjoy/be grateful for what I have in my life ie. Family and friends! Be kind! Thanks for reading this, as I love to talk (bore people) about any form of exercise as well as getting out and doing it. If any of my colleagues would like to contact me I’d be happy to talk all things running (or biking, swimming and strength training) with you whether you are starting out or already pound the pavements, I am happy to help and chat! Anna x