Well hello there May! That month was a quick one, this year is flying in! At the start of this year one of my new year's resolutions was that I was going to take part in the Women's Mini Marathon this year. Although at the beginning I was planning on doing the marathon with a relative for a different charity,from the beginning I had set myself the challenge of RUNNING the marathon. The reason I decided to set myself this challenge was not to loose weight, however a drop of a dress size or five would be greatly appreciated, it was to give myself something to work towards and a reason to get out and go fro a run mainly for my mental health. There is no denying it that exercise is one of the best forms therapy for someone with mental health, however sometimes the 'effort' of getting up and out in the freezing ever changing Irish weather puts us off completely. However in February I finally downloaded the couch to 10K app, and I was doing very well. I mean I wasn't running laps at the beginning but I was building it up each week and although I wasn't losing weight I could feel the difference in my fitness levels. Some people think this is an easy task but in actual fact I can't run up my stairs without feeling dead and exclaiming in a drained spongebob fashion "WATERRRRR", but once I got to week 3 I was starting to see a big difference in my fitness levels. I couldn't get out everyday or every four time every week but I did what I could and i found that when I Couldn't get out for a run I was extremely grumpy, exercise is addictive (in a good way!) However during my runs I started to notice that my knee was giving in and it was even sore to walk up the stairs in work. After a week of rest I got back into the jogging and I was enjoying it until life gets in the way and exercise goes on the back burner. With a week off training, two weeks ago I decided to get back into it however instead of starting back at the start I decided to go back to where I left off and now I am paying for that stupid mistake as I have done my back in and now I can't even walk the length of my house in paced fashion never mind run it!! One doctor's trip, a trip to the physio, a few days off work to rest up and a big lovely bill later, I am on the mend but I have to say I am kicking myself that I was so stupid to run without gently getting myself back into to it. Although my back injury isn't only down to the jogging, it is when I noticed the pain and other factors like my horrible granny like posture and sitting at the table for hours hunched over while studying was the straw that broke the camel's back, literally!!! So where does that leave me for the mini marathon?? At the moment I am walking it and although I am slightly gutted about it I am still being apart of this amazing day and trying to raise awareness and money for my chosen charity, however there is always next year to run it!! So which charity did i chose to raise money and awareness for? To be honest it was a no brainer for both myself and my mam as we are taking part in the event together. When we finally got around to signing up for the mini marathon, we both automatically knew who we were going to do it for and that charity of course is Pieta House! For those of you who don't know who Pieta House is, Pieta house in short is basically a life line for people who don't see a future for themselves, who feel like they have no other option than to take their own life. Pieta House is a centre for the prevention of self - harm and suicide, which opened over a decade ago and since then has helped so many people and they have many centres across the country. The reason why myself and my mam were so quick to decide that this was the charity we were going to raise money for is because I have been a 'patient' (for a lack of a better term), at Pieta house, on two separate occasions. The first time I went to Pieta House they saved my life, I 100% believe that if it wasn't for that incredible service I wouldn't be here today. The second time I went to them for help, unfortunately they were struggling to cope with the huge demand of people that needed immediate help. However, they have done some amazing work since they opened their doors and I truly believe that if they had enough money and resources they would help change everyone's lives, just like how they did with me. I was so down that I turned to self harming and horrible thoughts, I wouldn't wish it on anyone. However, they helped me see that life can be better than how I was seeing it at that time. Pieta House are constantly doing events to raise money and improve their services, so if you wish to help them here is their website that tells you a bit more about what they do and how your help would go a long way in potentially saving someone's life: http://www.pieta.ie/ So that is what I am up to now! Hopefully I will be back training soon and ready to spread awareness and raise money for this incredible charity! Love as always, Em X
0 Comments
Hi everyone! I hope you are having a good weekend after what has probably felt like a long week in work after the holidays! I don't know about you, but it has been nice to get back into the swing of things with some exercise and healthy eating, I never thought I would say this but I was getting fed up of chocolate! The past week there has been nothing but fitness clothes and healthy eating tips EVERYWHERE on both social media and TV programs, and we are jumping on the band wagon here however with a bit of a twist! As I have mentioned in previous blog posts, exercise is not only good for the waist, every year there are more and more studies showing that exercise is also good for your mental health. According to yourmentalhealth.ie, exercise improves your mood, helps reduce stress and boosts energy levels. So you would be mad to not try to include some sort of exercise into your daily routine as it will help you to relax, sleep better and you will start to look and feel better about yourself both inside and out! So to get you started while not spending a fortune on gym memberships, I have you covered from fashion, to equipment, to cool ways to stay hydrated etc., all without breaking the bank! Fit FashionGone are the days when you robbed your dad's t-shirts and wore baggy tracksuit bottoms to workout, now it is nearly against the laws of fashion to work out in clothes that are not classed as "trendy workout gear". Although last year many people wandered around looking work out ready from head to toe to just lounge around, with the New Year I think it is time we but these pretty and comfy outfits to the test for some real workouts! Up to two years ago, gym gear was quite expensive and was mainly found in sports shops, however now sports gear is a top trend on the catwalk and can be found almost everywhere on the high street, so you don't have to pay a fortune to look the part while jogging! Here are some of my top cheap, cheerful and trendy looks to get you motivated to ditch the sofa and hit the track instead: 1. Lidl: Last October, when I was at the U Magazine style awards I was pleasantly surprised with the winner for the Best Workout Wear as Lidl walked away with the title! From the look of their new gear it is no surprise they won, as the range is so trendy, perfect for any type of workout and most of all extremely affordable! They have you covered whether you are looking for leggings for Pilates, to cycling gear to sturdy runners. Although Lidl stores from time to time have workout vests and leggings on offer, both their new cycling and running range will hit the stores on the 3rd and 7th of March so keep your eyes peeled! 2. New Look When you think of New Look fashion you think pretty party dresses and sparkly shoes to match, however this season they have definitely upped their game on the workout gear with comfortable slogan T's and vest tops that will keep you cool while breaking a sweat! This means you can keep your style while working out! Although their workout range is available in store at an affordable price, what I love about New Look is that they have some online bargains that are not in store! So you don't have to leave the comfort of your own home to find a bargain! 3.Aeropostale I haven't been in this shop much, however during the January sales I was pleasantly surprised with their sale on workout gear. Although some of their clothes would not be me, I found the most funky pair of 3/4 length leggings that I am obsessed with! They were half price, from €44.50 to €22.25, and I have to say they were worth every penny! I wouldn't of paid the full price for them (as I am a bargain hunter) however they are ideal for walks and jogging through the spring/ summer and also they will look cool during the day with a nice T and Nikes for lounging in during the summer months. They are baggy so they would be perfect for a Zumba class!! They are perfect for working out as the material cools you down instantly! So although they are a little bit more on the pricey side, you might want to check out their stuff if you are making a serious commitment to working out, it will be worth it I promise! Home gymThe most expensive part of working out can be the actual working out fees, whether it is gym membership, classes, personal trainer costs etc. This year I have decided that I am not going to let cost stop me, that I am going to work out but on a budget. So instead of me going to a gym, I am bringing the gym to me. As well as their gym clothes line, Lidl are also selling a wide range of gym gear at a very affordable price. The range went on sale on Thursday the 7th of January. I picked up these weights, two 2.5 kg weights and two 5 kg weights. They are sold separately, start at €4.99 for the smaller weights and €6.99 for the 5 kg weights, just under €24 for the four weights! They also have 10 kg kettlebell weights as well as 10.3 kg Dumbbell Sets for €19.99 available for you strong people! Also available in Lidl are workout kits, fitness accessories such as hula hoops, skipping ropes, resistance bands etc. starting at just €4.99, you could nearly have your own personal gym with the essentials at a small price!! Another place that is full of work out bargains is Homestore and More. Here is were the pretty Bodytech Yoga mat above is from for just €6 as well as the Toning Tube for €3. They also have fantastic offers on other equipment from heavy kettlebells to spining bikes and threadmills if you are tired of paying for gym fees but you want to use gym equipment! You better work!Now that you have the equipment necessary to shed a few pounds and clear your mind, you need a plan to stick to in order to achieve your New Year goals! Although I love fitness, I am no expert, so here are two of my favourite ladies in fitness that will help you on your journey without having to leave your own home! Charlotte Crosby: Many of you may know Charlotte from the MTV Show Geordie Shore. Whether or not you agree with her crazy behaviour and her party lifestyle, the one thing I bet we can all agree on is that in the past two years she has been in fantastic shape! Charlotte has never kept the secret to her slimming success as she has told the world that it was due to a healthy diet and her 3 Minute Belly Blitz DVD which includes a warm up, twelve 3 minute exercises ranging from cardio to resistance and a cool down. I highly recommend this DVD! Although I am no where near the shape I want to be, During the summer I lost a bit of weight and slimmed down before my holidays with the big help of this DVD. At the start, it is almost impossible to finish the entire workout however, if you even do the warm up, 5 to 6 workouts and the cool down three to four times a week and add on a workout gradually, you will see the difference in no time. You will lose weight and tone up at the same time. The DVD is not expensive and is available in HMV's across the country as well as many other stores! Sheridan Sikes: Sheridan is a personal trainer whose profile I found on Instagram last year and I have been following her tips and tricks ever since! Sheridan is a young woman who, like many of us, was not happy with her physical appearance. Her weight dragged her down and made her feel extremely low. She turned her journey around and has since then lost weight, gained muscle, maintained her shape and in the process helps people to achieve their dream body. You can follow Sheridan on Instagram for some tips on training both at home and the gym as well as diet and snack tips. Sheridan also has many programs that you can do from the comfort of your home with great support and help from Sheridan herself. To follow her on Instagram here is her link: https://www.instagram.com/sheridansikes/ . Stay cool....Last but certainly not least is water. As we all know water is extremely important as it keeps us hydrated, however that makes it extra necessary when we are working out and trying to lose weight as it helps to regulate our body's cooling system during exercise and according to bodybuilding.com, studies have shown that water helps remove toxins from the body and that when a decrease in water intake happens that fat deposits increase. Not only is water good for the body it is extremely good for our brains too and helps keep headaches at bay! The recommended daily intake of water is 8/9 glasses of water a day, however many of us probably don't even have half of the recommended intake on a daily basis. So in order to encourage myself to drink more water I headed to Lidl to buy one of their Fruit infuser water bottles and I have to say for €10 it was a bargain! It has made the idea of drinking water instead of fizzy drinks a little bit more bearable as the bottom part of the bottle is where you can add some berries, slices of orange, limes, herbs etc., for a bit of flavour. It sounds so simple and silly but the added flavour really helps and make it tasty! It makes it so much easier to stay hydrated while working out! So guys there you have my top 4 ways to achieve the body you want to without having to leave your house! There is no more time for excuses like the weather when you can burn the calories from the comfort of your own home and still looking stylish while doing it or while going on your jog! Don't forget that it is not only your physical health that benefits from working out but your mental health does too. After exercising you have a natural glow and you feel a lot better and positive about yourself, it helps relieve any stress and it also takes away any negative thoughts about yourself as you start to see results and a change in yourself!
Happy exercising guys and here is to a fit and healthy 2016!! Love as always, Em X So it is two months to Christmas, and you try on your 'go- to' Christmas Party dress. It is a struggle to close the silver zip on the back, you insist it is just that your bra is too bulky when really it is due to a few too many chocolate treats over Halloween. You decide to start a healthy eating plan (a strict diet) in the morning and put your dress on the back of your bedroom door for inspiration and motivation. You head into Dunnes and pick up the cheapest pair of jogging leggings, an over sized t-shirt and new runners to get your bum into gear and do some exercise all so you can fit into this sparkly dress! Why is it that if we are not happy with our physical appearance that we decide to jump on the healthy band wagon and walk the legs off ourselves however we wouldn't think to do it for our mental health? Believe it or not, cutting down on that extra bar of chocolate after dinner and swapping it with some walnuts is not only good for your waist! According to IrishPsychiatry.ie, recent studies have suggested that good nutrition is just as important for our Mental Health and our diet may also influence certain conditions such as depresison. Before I discovered what my diagnosis was, I was fed up of trying meditation, counselling etc. and not finding an immediate effect in my depression. My mam saw how fed up I was and decided to do some research of her own. There is constant research being done on a daily basis to discover how our diet may influence and protect our mental health. Lets become Science nerds: According to recent research, food effect's our mood, some for the better and some for the worst. This is due to the changes in our brain structure, altering/ producing the hormones responsible for controlling our mood and may alter our behavior. This does not mean that food can change our mood immediately and relieve mental health issues like depression and anxiety straight away. However a regular healthy diet including certain foods that are known to boost our moods will help to improve your mental health and to help prevent mental health issues from arising. It is all about finding the perfect balanced diet while including at least 30 minutes of exercise daily while will help to release our 'feel good' hormones. Recent studies have shown that certain foods and factors determine how you feel. Below are five 'feel good foods' so you can eat your way to happiness!! 1. Oily Fish: Omega - 3 fatty acids are required in our diet as they help in the production of the brain chemicals responsible for our moods. Our brains can not produce omega 3- fatty acids. As a result, we rely on foods such as oily fish, i.e. salmon, sardines and mackerel to as they are high in omega- 3 fatty acids. These foods help our brain to interpret moods and boosts concentration levels therefore reducing the possibility of depression. 2. Walnuts: Walnuts are definitely a super food! Although I originally hated the taste of them, after researching the benefits of them in my diet I shortly found a new found love for them! Walnuts are rich in omega 3 oils, which contribute to increasing our serotonin levels (our happy hormone). Walnuts also help fight against stress as they contain folic acid and zinc which according to research studies help fight away stress. incorporating walnuts into your daily diet will help you on your journey to a healthier you. If you are like me and aren't a big fan of them, I recommend buying chopped walnuts, chopping them again into little pieces and adding them to either your porridge with a teaspoon of honey for breakfast or in your salad at lunch time. 3. Avocados: Although we avoid avocados as they are quite high in fat, avocados are extremely good for our overall health especially our mental health. The fat is monounsaturated fat which helps with the blood flow in our bodies and brains. Avocados are also full of folate, tryptophan and stress relieving vitamin B6 which all help fight depression and improve our mental health! Add an avocado into your salad or on a slice of toast, its fab and good brain fuel! 4. Eggs: Whether it is part of your fry, scrambled on toast or as an omelette, eggs are extremely important for our mental health as they are a great source of zinc. Zinc helps us to feel more alert and energized therefore helping us when we are feeling low and down. 5. Spinach: This was the one that shocked me the most as it tackles a lot of mental health issues for us! Spinach is the perfect brain food and provides vital nutrients and enzymes that we need to produce healthy levels of neurotransmitters (happy hormones). Spinach is also rich in iron which helps give us an energy boost and helps fight fatigue which many experience when suffering from depression, It is not about following a certain diet/ plan or cutting out any goodies, it is about having certain food( those high in sugar, alcohol, caffeine etc.) in moderation while including certain foods into our daily diet to help give our brains a fighting chance to prevent/ help reduce stress, anxiety ad depression! Don't wait for your stomach to bulge over your jeans to do something different with your diet, you will be amazed at the results of following a health eating plan including the above foods to both your mind and waist! It is a way of living which will help us live a healthier and happier life!! Love, Em X Hi guys and happy Tuesday! I am sorry I have been on the missing list lately, my life has been a little hectic at the minute! But I promise I am working on blog posts now and things will be back to normal from now on! I wasn't at yoga last night as I wasn't feeling well however I went last week so here is my update!! The class each week is getting bigger and bigger, it must be something in the wind! I loved the second class as much as I did the first however for some reason I found the poses more difficult the second time around! For the most part they were the same as the previous class, however my body was aching all over and I couldn't get my head around the poses! However I tried to do as much as I could and I enjoyed every single bit of it. I am still unsure of half of the names for the poses however my favourite is the crocodile (which is just lying on your stomach, which I can do!!) The main thing at the minute for me is working on my breathing and finding (as cheesy as it sounds) a happy and peaceful place within myself. As I have mentioned in previous posts, I hate spending time with myself and being alone. Although you are in a class full of people, you are blind folded so you feel like you are the only one in the room. You have no choice but to focus on yourself and to trust yourself. Last week I had a bit of a down week. Thoughts of self doubt and self loath were creeping back in. It sounds crazy but it showed in the class because although I knew no one was looking at me I was so self conscious and I doubted everything I was doing. I kept on peeping through the mask to make sure I was doing the right moves, the poor instructor was probably fed up of telling me to stop looking! I just couldn't find peace within myself, but that was not the instructor's fault, that was mine. I just could not switch off! Towards the end of the class, the instructor started talking about self believe and self confidence within yourself and the poses. She spoke about believing in yourself and feeling your way through the poses. Listening to your body to find what suits you and what feels right for you. It was extremely weird, as if she knew how I was feeling. It was then that I had a silent chat within myself and told myself to not let those thoughts ruin my time in yoga. I find it hard to switch off but in that class you are in a safe space where it is ok and acceptable to think about nothing just about your breathing and yourself. After my little pep talk to myself, the moves started to happen a lot easier. For the first time in that class I was able to flow into the moves and it felt amazing. It doesn't matter if I half do the poses at the minute, all that matters right now is that I believe in myself and learn how to trust myself. By the end of the class I was starting to do just that. Everyone goes to yoga for different reasons, mine happens to be to build self confidence and find an inner peace within myself. I may not be able to roll back on my shoulders just yet, but I certainly have a little bit more self belief each time I leave that class!! I will keep you all updated after next week's class! Love Em X Hi guys and happy Friday. Why is it that we are more likely to go and look for help if we have a physical injury yet we are reluctant to seek for help if we are feeling low or anxious? Maybe it is the fact that we can see an injury like a broken leg or symptoms of the flu , but that we can't see our feelings of low self esteem and emptiness? We have to start treating mental health issues like physical injuries. Say you fell off a wall while hanging up Christmas decorations. You landed on your foot and after icing it and resting it, your foot is still causing you agony. Most of us would head straight to our GP or the hospital for a professional opinion and to learn what it actually is, is it broken or a fracture? From there you know how to treat it and how to get it back to full health. You might have to take tablets however most of the time after it is put in some sort of strap or a cast, it is up to you to rest it up and once it starts to get better you must strengthen it again by doing exercises etc. It is exactly the same with regards to your mental health. Imagine you felt low all of the time for about a month. Instead if trying to think of what it could be you keep pushing these feelings to the back of your head where they keep building up and eventually they get too much for you, that everything will seem ten times worse than if you had of looked for help at the start. Although for some people talking to a professional and taking medication may not suit us or might just scare us, this does not mean that you should just ignore your feelings. Below I have seven tips that everyone can do, not just does who suffer from mental health illnesses, we should all be taking care of our mental health just like our physical health. These are easy to do tips and they will definitely help to improve your general Mental health! Step 1: Talk about your feelings Whether it is with a friend, a family member, a colleague or you decide to go to counselling, do not bottle up your feelings. Whether someone said something small that bothered you or whether something is on your mind from years ago or you are stressed about something in the future, talk about things. Most of us never have an empty mind, we always have a list of things that we have to do from the minute we get up to the minute we go to bed. On top of that we have emotions and feelings that are an extra thing that takes over our mind. No matter how small or big you think your feelings/ problems are you will be surprised how talking to someone you trust will lift a weight off your shoulders. Sometimes all we need is a cup of tea and an hour to chat away with someone, a problem shared is a problem halved! Step 2: Exercise I know what you are thinking, "when will I have the time to exercise!" however just like drinking 8 glasses of water and eating three meals a day, 30 minutes of exercise a day will improve our well being in more way than one! Whether it is a small walk with friends, an aerobics class, a yoga class, an exercise DVD etc., all will help help as your mind and body are linked. According to mentalhealth.org.uk, experts believe that exercise releases chemicals in your brain that makes you feel good. These chemical help to lift our mood and gives us some energy which a lot of people who are feelings down lack sometimes. This in turn boosts your self- esteem, helps you sleep better and keeps your brain healthy. Step 3: Rest, sleep and me time! Sleep: This is something I know I could personally work on. Remember when we were kids and you mam and dad used to insist that it was important for you to go to bed early and at the same time every night and you would kick up a fuss? Well they weren't doing it to just get rid of you, as studies have shown by going to bed at a regular time and having good habits of getting a better night's sleep, that your mind benefits hugely! As I mentioned earlier, our mind is constantly full of a list of things to do and emotions running around that we never have time during the day to restore our minds. If we have a good night's sleep( eight hours if possible) then our mind has time to restore and will feel less hectic the next day! Rest: It is also a good practice to give yourself 10 to fifteen minutes of doing nothing away from everyone. Whether you are on your break in work, you have just parked the car or you go to your room, close your eyes and let yourself think of absolutely nothing. What I do with this time is I practice a basic mindfulness technique or I focus on just my breathing. Practice this break of doing absolutely nothing everyday and you will find that your mind is not racing half as much as it was before. Me time: As you all know I love some me time, especially in the form of a lush bath!! However I don't give myself as much me time as I should and I think we are all the same. Instead of focusing on ourselves we are busy running around that if we sit down for a half hour and watch a film we feel guilty for not cleaning house, visiting a relative or calling a friend! Whether that me time is a long walk with some music, make sure you try to have some me time everyday for at least 10 to 30 minutes. Even if it is at the end of the day watching TV, it is 30 minutes were you have your own space and do not have to worry about anything just on yourself and relaxing! Step 4: Eat Well According to Mentalhealth.org.uk, there is recent evidence to suggest that good nutrition is essential for our mental health. A healthy and balanced diet benefits not only our physical health but our mental health also. It sounds easy however many of us ignore it as we have a hectic diet to suit our hectic lives. If we eat well, we are more likely to feel happier and better in ourselves. By having a healthy diet we have more energy to carry on throughout the day. Although food with a high sugar content gives you a sugar rush immediately, it does not last long and you suddenly crash which ends in you feeling tired, low and worse than before. Instead try to have a diet with a mix of all the nutrients and instead of having a bar of chocolate so some coffee for a boost of energy, half a cup of green tea and a bowl of mixed fruit. Not only will your mind be healthier but you may drop a dress size, its a win win situation!! Step 5: Drink sensibly Although I don't drink every day, just once at the weekends, this is one tip that I have to work on myself. You don't have to be drinking everyday for alcohol to affect you negatively. Alcohol is a depressant in it's self. Although we may have had a good night with friends having a few drinks and got home safe and sound with no dramas or fights, it is the next few days that follow that we feel the effects. Ever feel the day after a night out that you are in a grouchy mood and any little thing will set you off? Yes this is due to a lack of a good night's sleep but it is also due to the drink the night before. This is not good for anyone especially people who are feeling down or are suffering from a mental health illness. I know for me, that if things are getting too much and I feel like I am getting to breaking point that on a night out I will drink way too much and I will try my best to get drunk in order to try to forget everything that is going on in my life. To try to hide the emotions and to try to have just one good night. These are the nights that end in tears. I mean I know we all have one night were we have one too many but when I feel really anxious and depressed I drink shot after shot and I mix my drinks on purpose, but the thing is drink magnifies everything and hides nothing. When I drink I find that the next day my anxiety and paranoia hits the roof and I worry about everything!! I text friends every Sunday morning asking if I have done or said anything wrong, this then sets the next week off with constant worry. Of course you are not mean't to mix alcohol with medication and I can hear all of you screaming at the screen asking then why are you!!!!! However I have learned which drinks to completely avoid while on my medication and my limits. I know if I have a drink to expect more lows than highs the days following but that is a choice that I make. I am certainly drinking a lot less on nights out and I am having more sober nights then I previously did as I hate the effect a lot of drink has on me, I have felt my lowest after a night out. Unfortunately my anxiety has painted a picture in my head that i need a drink on a night out to relax but we don't need drink to have a good time, we just need a healthy and positive us! Step 6: Set small goals I don't know about you but I am a bit of a perfectionist. When I get an idea in my head there is no shifting it and I want it done exactly to how I imagine it. Although aiming high can lead to success and achievement, the pressure of reaching the goals we set for ourselves and the 'what if' worries if we don't achieve these goals, can cause major stress and may lead to depression. I am also very impatient so when I get an idea in my head I want it to happen now. I think too far ahead, I always have which always causes stress and anxiety. I can make myself physically sick for weeks due to stress on things that may not be happening for months. I worry about how I will afford next year's holiday while I am still on holidays. However if we don't plan anything in life, being unprepared can cause stress too. It is good to be focused and organised so that you feel that you are on top of things and that you are aware of what is going on, nothing takes you by surprise for example like a birthday that you forgot about and you are sent into panic about how you are going to afford a present, that is not good for anyone! In order to avoid this, set yourself small goals daily. Goals that you know you will achieve, like having a healthy breakfast. I know it sounds silly but start off small and then build on each week. Sometimes it is more the fear if we don't fulfill our goals that causes us distress, however the key is to set yourself small goals and be proud of your self for achieving them. If it was a case that you didn't complete one of your goals, don't dwell on it. Look at why you didn't complete it and learn from that. Soon your goals will go from daily to weekly, to monthly etc. and will help you get stronger and help you to manage your stress easier. Step 7: Meditation and Mindfulness As of recently, I am a big believer in Meditation and Mindfulness in helping our mental health. Meditation and Mindfulness both help train the mind to think and feel in the present, to become more aware of your thoughts, feelings and body sensations instead of being afraid and feeling overwhelmed by them. Anyone can practice meditating or mindfulness as there are different practices to suit different people of different ages. You don't have to spend money on class or courses, there are loads of videos and books on line available to help you practice these and to help clear your find and understand your mental health better! So these are my seven tips on how to help improve your mental health. These are things that although they seem so simple we don't practice enough but it is better late than never. Let me know how you get on!! Love Em X Hi Guys,
As you all know I have been thinking about starting a yoga class for ages now. When I came home from holidays my mam found a class in Knockmitten Community Centre, right around the corner from me. I went to my first class on Monday and it was definitely the best thing I have ever done, I am so glad I finally started it. The class last is from 8 p.m to 9:30 p.m and it was the most relaxing hour and a half I have ever spent. At first I felt so anxious heading into the room as I really didn't know what to expect however, the instructor was so nice and knew by my face that I was new to the whole thing!! For as long as I can remember I was always anxious starting something new. I know everyone feels nervous starting a new job, starting a new hobbies, meeting new people etc., but since I was little I would often make myself sick worrying what strangers thought about me. Especially in a dance class or swimming lesson, I would often wonder 'what do they think of me? What do I look like, am I doing it right? Are they staring at me because I am that bad?' However in this class we all wear eye masks throughout the entire class!! The reason behind this is so that we are relaxed and our natural competitive streak isn't at work, comparing ourselves to others around us, we are not pushing ourselves too far. By not being able to see others we are not pushing our bodies past what our body is comfortable with, we are not trying to outdo that person next to us who can do everything perfectly! I thought this was a genius idea! We are all competitive in some way, although many people would not admit it, we are constantly comparing ourselves to others around us. Whether it is someone we don't know on Instagram, a friend, a family member etc. we are our worse enemies. So how could we possibly relax and find inner peace if we are too focused on getting the pose better then the person beside us?!? My idea of what Yoga is mean't to do for you is to help you feel more at peace and to help give you a more positive outlook on life, as well as toning up my stomach muscles(they are hiding under my 6 pack of wine!!).If we are not aware of what others are doing and how far they can stretch their foot behind their head then we won't over do it and over stretch. It all takes time and building up, although I can't even touch my toes at the minute! The fact you can't see what is going on around you means that you have to trust yourself and go at your own pace. It is so relaxing, you feel like you are the only one in the room. The instructor, Sandra, has the most calming voice in the world. There is no pressure, no competition, it is just about you and how you feel. That night I had the best sleep I have had in months and the next day in counselling I felt so grounded, it was unbelievable the change in me. It is safe to say I will definitely be going back on Monday, I'm already looking forward to it. I may not be able to touch my toes yet but I will get there! I would definitely recommend it to anyone, especially those who suffer from mental health illness, trust me you will be able to forget those horrible feelings for that hour and a half! I will keep you all updated weekly on how I get on, so if you think yoga could be something for you, follow my updates and feel free to ask me any questions you have! Love Em X Hi guys! Greetings from not so sunny Dublin! As you know from my last few posts, I was away with my family on a well needed holiday in Fuerteventura. We went for 11 nights and flew back on Saturday. It was so relaxing and I feel so refreshed afterwards! You probably saw from my Facebook page that I was trying to upload a few blog posts and just as I was hitting the publish button the computers in the hotel crashed, I had awful trouble away regarding computers and WiFi connections. I was only able to upload short posts so I apologize for that! My parents booked the holiday way back in March for them and my sister, as myself and Mark had planned on travelling around Europe iin September. However when I left work because I wasn't well, all plans for us to travel around Europe were put on hold so my parents decided to surprise me and buy me a ticket to go away with them. I was so excited to go away and relieved that I wouldn't be at home while they were away because I would be a nervous wreck while they were away. Although I was so excited to go away, the weeks leading up to our holiday I was a nervous wreck at the thoughts of the airport and travelling! I am not afraid of flying, I usually like going on the plane, however for as long as I can remember I have always hated the airport! I am a nightmare in the airport so much so that my family get stressed thinking about me in the airport! I don't know what it is or how it started but I always get so stressed and panicked in the airport. For weeks coming up to my holiday I barely slept. I tossed and turned worrying about it. The part that throws me over the edge is security, I really don't know why I just get stressed at the thoughts of beeping while walking through the security, lets face it ladies we all beep walking through, bras are a curse! So I don't know why I get so anxious over it but I do! This year I decided to try and prepare myself as much as possible so that I could have a stress free time in the airport and on my flight, and it worked! I was the most relaxed in the airport that I have ever been while travelling on my holidays which kicked the holiday off nicely! So in order for you to have a stress free journey, whether you are going for a weekend away, travelling for business or are going away to sun yourself for the week, below are my top tips on how to have a stress free trip! Step 1: Plan everything!
Step 2: Hand bag essentials.
Step 3: Know what makes you tick!
Step 4: It's a normal day!
So there you have it, those are my top tips for a relaxed travel experience. Whether you are traveling for business or leisure, don't let your past experiences or anxieties get the better of you, each experience we can learn and grow from it to make sure that the next time we are ready for it and to overcome our fears! Safe travels!! Love, Em X Happy Monday guys! I hope you all had a good weekend and that Monday has been good to you so far! It's two weeks today since my crazy episode when I had to go back to the doctors. I have to admit it has not been easy. I am 30% more myself now than I was two weeks ago but I am not completely back to normal. After going to the doctors and speaking with my counselor I looked back at the past few weeks to try and find what could have triggered my really bad panic attack. I have been taking my medication everyday, I have been eating healthy, exercising, practicing mindfulness techniques and attending counselling. What more could I possibly do? Other than doing too much and adding pressure on myself I couldn't pin point what major thing I had been doing differently to set me back five steps. It was only when I looked on the past few weekends that I started to realise where I had gone wrong. I have been out to night clubs and drinking at least once a week, there was my mistake. While on antidepressants it is highly recommended that you do not drink alcohol while taking these tablets as alcohol is a depressant in itself, by mixing the tablets you are prescribed by your GP with alcohol the effects can be dangerous and life treating depending on the type of mental health issue the individual has. If you are having a bad day, if you are drinking on top of that, everything can seem ten times worse and unfortunately can lead to rash decisions or give someone the 'courage' they have not had to self harm or commit suicide. I am very aware of the dangerous affects that alcohol and medication mixed together can have, so with this in mind I bet you are all wondering how I could be so stupid to go out every weekend drinking ridiculous amounts of drink, while mixing spirits, shots and beers throughout the night? The answer is simple, to get away from it all. When I am well and in a good mood I don't need a drink to have fun and enjoy myself. For those of you who know me, I absolutely love going out and meeting up with friends, I love going out to dance, I love getting dressed up and I love listening to music. When I am in good form and myself I barely drink because I like to remember the night. When I am really down and not myself all I am focused on is getting drunk and forgetting the night, forgetting the horrible emotions and feelings running through my head and how much I hate myself. I don't have a problem with drink, I don't drink every night or anything like that, but when I am not well I drink way more then I know I should. The truth is I am embarrassed, embarrassed that I am 21 years old and that I shouldn't be drinking and that the thought of a packed nightclub gives me panic attacks to last a week. I am so angry with myself and I blame myself for it. On the other hand, I know that I shouldn't be drinking while on tablets and that I should give myself a fighting chance to get better and that is way more important than a night out, but at the time I think that by drinking I can escape and that everything bad that happened that week will just go away. It doesn't, if anything while I am drunk my paranoia hits overdrive and everything that is said to me, or the way someone looks at me is magnified by at least 20 and I end up in tears. It is not only the night that is ruined but the rest of my week is spent hating myself and thinking horrible and dark thoughts. It is an absolute horrible feeling, in a crowded room I feel so claustrophobic but so alone at the same time. I feel like everyone is against me and that everyone is talking about me. I feel like I have upset someone or done something to annoy my friends even if I haven't seen them in days, it is just constant worry and agony, I wouldn't wish it one anyone. So we are back to the same question, why do I do it to myself? I just want to feel normal, it's as simple as that. I want to feel comfortable at a crowded concert or nightclub like I used to, I want to feel comfortable in what in what I wear, I want to feel like no one is talking about me and if they are that it is good things, I want to feel like I can go up and start a conversation with an old friend without feeling like a burden and most of all I want to have fun! So when I went to the doctors that eventful Monday, I sat down with my mam and dad and decided I had to put my health first, I have to give myself a fighting chance otherwise all of the hard work that myself, my family and friends are doing to try to get me back to myself is wasted. For the past two weeks I have cut out alcohol out completely. Last week I didn't go out as I didn't feel up to it but this weekend my sister won a competition in Buzz Nightclub on the Friday night and on Saturday night my best friend was having a Caribbean themed party which I had been looking forward to for weeks. My friends and family are so understanding and told me not to worry about nights out and parties that my health is more important but I was never going to miss the party on Saturday night or say no to free entry in a nightclub for that matter! By saying no or only going for an hour I knew I would be giving into my anxiety and letting it win. The truth is I didn't need alcohol for either of the nights. I had a ball both nights, especially on Saturday as I had already experienced Friday night without drink and knew I could still have fun. It is much easier when you have such supportive and understanding people around you, there are no questions as to why you are sober and there is no pressure. Saturday night proved to me that I am loved not only by my family and my boyfriend but by other's too as I walked in to my very own non alcoholic cocktail. I couldn't believe it that Ciara and her family had thought of me and I was made to feel like a guest of honor. I felt so comfortable that I was up dancing to the Macarena song and I was singing to my hearts content, I didn't need any fake help from alcohol I had all the real support and help I needed. It was one of the best night's I have had in a long time and I really have gained confidence from that night, I felt like I had regained a huge part of myself which I hadn't seen in a long time. Best of all I skipped the hangover and I haven't hit rock bottom as a result of having fun! I have tried non- alcoholic wine and non-alcoholic beers which are all ok but I am trying to watch my weight (slightly) as I have to fit into a bikini in a week!! So I headed to Marks & Spencer for something, what I was looking for I couldn't tell you but what I found is my ultimate star buy! I LOVE fizzy drink like Fanta orange, club lemon, lemonades etc., but there is rarely a nice diet option. However I found that Marks & Spencer's own range have a wide variety of Diet drinks which taste absolutely amazing with unusual flavours including Diet Pink Cranberry Lemonade, Diet Bitter Lemon, Diet Sparkling Mango &Passion Fruit etc. Not only do they taste amazing but the price is even better at each priced under 99 cents individually! Bargain! So not only am I helping myself get better, I am saving myself a fortune!! I am not going to say I am not going to drink ever again, I would be lying and that is not what this blog is about. My birthday is next week and I am going on holidays too, so I will be having a few drinks between a night out this Wednesday for a movie preview, Saturday night for my birthday and a few cocktails on holidays, but I am going to be sensible. I am going to limit myself to a few light drinks like WKD and avoid wine as much as I can as I have noticed wine knocks me back something fierce. I am going to listen to both my head and body, if I have one drink and feel myself getting down I will stop and order a diet coke, or if I am having a bad day already I won't try to perk myself up with a cocktail instead I will go for a nice long walk. It is all about balance and that is something that I am trying to learn and bring into my life, I am not there yet but it is a marathon not a sprint. I will be keeping a truthful account of how each event goes and how I feel the few days after a few drinks, I will keep you all posted and let you know how the few drinks affect me at each event. Wish me luck! Love, Em X Happy Wednesday everyone!!
As promised, here is an update on my weight loss journey! So last weeks meeting was a very successful one with another pound gone making it a total of 8.5 pounds gone and they are NEVER coming back!!! I was over the moon as I had a crazy week with the Ed Sheeran concert on the Saturday and a sleepover with my younger cousin. I was so shocked when the lovely Andrea told me I lost a pound, but then I looked back over my tracker and I really did stick to the plan as much as possible! On the Saturday night, instead of heading out for food, we decided to have a nice BBQ at home before heading in for drinks. It was a lot easier having food at home as it meant I could calorie count everything and it wasn't a guessing game! Having the BBQ was a lovely treat but it wasn't cutting into the treats and drink calories too much! It is all about making healthy choices and adapting your lifestyle to the plan. The fact that I was able to lose weight and still have a few treats and drinks on the Saturday shows just how adaptable the plan is and that it works!!! The only time of day I found difficult at the start of the plan was lunch time. As bread is in your step four, you can only have it once a day, so if I have bread for breakfast I would have to count the calories if I have it for lunch!! Before starting the plan, I used to have a tiny sandwich, fruit and then a little chocolate bar. I would still be hungry!! Lately I have started making a small stir fry for lunch instead as I can eat as much noodles, vegetables and meet as I like. With some soy sauce the entire meal is free on the plan and you feel like you are having a really bold treat!! Don't get me wrong, it is a lot more work than making a sandwich, but it is way more satisfying and well worth it! You are probably looking at the third picture and thinking I am off plan, well no I was the lucky winner of last week's raffle at the morning meeting! Each week the raffle prize is different and last week's prize couldn't of suited me better. I love chocolate and crisps and these have been the things I have been missing a lot during this plan!! The raffle prize contained goodies which each are under 100 calories!!! Let's just say I was extremely happy walking home on Thursday!! I am really happy with this plan and i feel like it is the first one I have tried that makes losing weight while still enjoying food so easy!! I am heading away today for two nights, so I will let you know how well I stick to plan!!! Fingers crossed!! Em xx So after one week since rejoining Waist a-weigh I had my weigh- in this morning!! It has been a good yet tough week, and it showed on the scales this morning, I am down two pounds and I reached my first 1/2 stone loss since starting this program two months ago. As some of you know I have always struggled with my weight, from the time I was a little girl. I have tried EVERY weight loss plan and diet out there!! The last time I lost weight successfully and kept it off for roughly a year was in 2011 when I joined Weight Watchers. I never reached my goal on the scales but I comfortably fit into a size 10 for the first time since I can remember. Between college, night's out and comfort eating when I felt down, I piled the weight back on and found more pounds to add to the load on the way! I tried going back to Weight Watchers but this time I didn't see the results. I don't know why, maybe I wasn't as motivated as I was the first time but it was really getting me down. I tried slim fast diets and other 'quick fixes', but nothing seemed to work. I am one of those people who try to kid themselves that they are still a size ten when their size 12 jeans are struggling to make it up past my legs! So after I left work in March/April I decided to tackle my weight at home. At first I felt like I was doing very well with exercising and eating but the new medication I had been prescribed by my GP did not help my weight loss hopes as one of the side affects was that your body may swell up slightly. I felt like a balloon, one morning I woke up and I had just swelled up. All of my clothes were way too tight, which made me feel even worse about myself! I headed back to my GP and we agreed to try something else, which so far has been the perfect match for me! Once the swelling eased down I decided to join Waist A-Weigh in Clondalkin Village. Some of you have probably heard of this new plan. It was devised by a woman named Blanche. Blanche was a leader in Slimming World and from there, she set up the Waist A-Weigh Weight Loss group on 7th of January 2015. The plan is based on Healthy eating, calorie control and a little bit of measuring and weighing out some foods. The plan is divided into 4 Steps:
At first I really got into the plan but I was still fighting a lot of battles in counselling and I just could not find the energy to go back to class. I joined the plan with my mam, and the four weeks I missed the meetings mam had stuck to the plan and had dropped a dress size during that time! Beside her I felt huge and it made me so jealous! I am so proud of her success but I was envious! I was so disgusted at myself for not dragging myself to the meetings even when I felt low so I decided to head back last week. I decided on the Sunday that I was going back so the three days before the meeting on Thursday I worked out like crazy and followed the plan. I was so nervous going back to class but my Weight Loss adviser Andrea welcomed me back with open arms and told me the amazing news that I had not put on weight since I haven't been to class! There were no judgmental faces or any questions asked, I was simply welcomed back. This week two pounds down, I am delighted I went back. My head is back in the game and I am so determined to stick to the plan. I am never hungry on the plan and I love going to the meetings. There is a complete mix of people who are in the group, people ranging from late teens to seniors. I love the group chats we all get into and poor Andrea finds it hard to stop everyone talking fondly about our love of food! No one judges you and everyone is so supportive. We all share our recipes and new ideas on how to change up our dinners and how to use our 200 calories for treats wisely! I am really enjoying the eating plan. Although I will admit I really wanted to order a large pizza or a large 3 in 1 from the Chinese take away the other night, the plan is quite flexible that I actually enjoy it! I can have my treats and still see results on the scales. As I keep on saying, your mental Health and your physical Health go hand in hand. I am already looking forward to next week's meeting, I feel like I am finally doing something for me and I am determined this is the LAST weight loss plan I am ever going to follow! So I will keep you all updated on my journey and share my tips and tricks for staying on plan but still enjoying food and days out! If you think the plan if something that may suit you, come down and learn more about the plan.Classes with Blanche are on a Wednesday in the Maldron Hotel Newland's Cross, Naas Road, Dublin 22 and classes are on with Andrea on a Thursday at 9:30, 15:30, 17:30 and 19:30 in the Scout's Den Watery Lane, Clondalkin, Dublin 22. It is €12 to join and €7.50 each week after that! So come down for a chat and a cup of tea and start your weight loss journey! Watch this space for weekly update on how I am getting on and fee free to comment below with any questions you may have about the classes and I will get back to you! Em X |
Welcome to the Lifestyle Section!
This is where I share parts of lifestyle which I feel help or hinder my mental health. Archives
January 2018
Categories |