Default Behaviours And How They Sabotage Your Fitness Results

July 5, 2016

Default Behaviours And How They Sabotage Your Fitness Results

Default behaviours, or habits, are the ones you get back to in moments of stress, exhaustion, anger or any kind of situation where, for some reason, you don’t think about your actions as deeply as you usually do.

Default behaviours can sabotage any kind of results, whether we talk about diet, fitness, business or even personal development.

Examples of default behaviours

Running technique – even if you know the correct running technique, when your body gets tired you go back to your old technique, or habits, running habit in this case.

Weight loss – upon your return from work, you are very hungry, tired and had a difficult day, and you’ve used your will power throughout the day, instead of having a fresh vegetable salad, it’s easier and more satisfying to have chocolate cake, crisps or a doughnut.

Fitness – when “life gets in the way”, or you are very busy you might say “I don’t have time”, but actually you are going back to your default behaviour(s).

And so you make some progress, then you go back to the start line. Then you make some progress again, only to go back. And so on so forth. Default behaviours can sabotage your results.

How to override default behaviours

What you speak

Every time you speak you unconsciously give a command to your brain. And you brain listens and learns but it doesn’t like interdictions.

Instead of saying “I am not allowed to have….ice cream” or “I shouldn’t have….”, say “I can have it but i choose not to have it now”.

Practice

The more and the longer you practice a behaviour it becomes more permanent. Every time you repeat it, it’s like hammering a nail in a board, it goes deeper in your system every time, until it’s firmly rooted.

Forget the 21 days, 44 days 66 days which, according to some research, makes habits stick. None of these numbers, not even doing the same habit for 365 days, will guarantee it will still be there 24 months later.

Practice (count the days if you want to) every day, or every week, depending on how you have set up your schedule.

Acknowledge it

Awareness of your default behaviours is half the battle won. Identify your default behaviours and then start working around them.

If you struggle

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June 14, 2016

Eating Late In The Evening – Yes or NO?

Should you eat late in the evening or not?

In this video I ask you a couple of questions. The answer to these 2 questions will answer the first one.

1. Since food is energy, if you eat late in the evening, are you using that energy or is it stored throughout the night? It will not wait until the morning to be used, it will be stored.

Unless you are awake throughout the night, using the energy to take it, you might want to consider eating 3-4 hours before going to bed

2. Do you want to rest or just sleep? The digestion process takes a lot of energy. If you eat late in the evening and shortly after, go to bed, digestion will take place while you sleep.

That means that instead of your body resting, it is busy doing something else.

3. So what if you are hungry late in the evening. Simply eat something light which will be digested fast. Instead of a meal, have a small fresh vegetable salad, a yogurt or a few pieces of fruit, low in sugars.

If you have any questions leave them in a comment below and I will answer them.

To Book a FREE consultation click here: https://alexandra-merisoiu.youcanbook.me/

June 2, 2016

How Do You Become Mindful

Being mindful doesn’t mean you have to sit and meditate or focus on a word, breathing or an object for a certain period of time. Sure, if that’s what you do in life, like monks do, this is their ritual, that’s fine. But for most of us we need something more “tangible” to help us understand what mindfulness and being mindful and aware is, and how we can become mindful.

The reality is mindfulness has always been there, in other cultures. In the western world it may seem like a trend, a thing people do to look and feel interesting. However, this is far from being true. Forget about the research that shows meditation and mindfulness leads to cellular changes, reducing stress, balancing hormones and so on. Forget about the research, and just see how you feel when you try something similar to what I explained in the video below.

June 1, 2016

The Myth Of Breakfast Food

We were programmed to believe that breakfast food is or should be in a certain way and from certain food groups. For example breakfast cereal, packages, orange juice, eggs and so on. All of these, besides eggs, should not even count as food or drinks. Why? Simply because they bring NOTHING of value to you.

Don’t conform to rules that say breakfast should be one way or another. If the food you eat is healthy and nourishes your body and mind, setting you up for a successful day, then that’s all you need to think about. Stop thinking that breakfast, of any other meal has to conform to any other rules than being healthy and nourishing.

This is a live facebook video I did a few days ago. If you want to see me broadcasting live, follow me on Facebook.

May 16, 2016

Exercise For Tight And Stiff Shoulders

Do you experience tight or stiff shoulders? This simple Qigong exercise is perfect for releasing that tightness.

From a comfortable standing position:

Step 1: Hand facing up lift them about the level of the forehead – BREATHING IN

Step 2: Interlock fingers when hands reach the forehead, twisting the hands, so palms face up

Step 3: Drive or lift your hands and arms above your forehead, pushing up, as if lifting a heavy object

Step 4: Release the fingers and lower your arms slowly, from the shoulder – BREATHING OUT

Repeat

Notes:
– breathe in when lifting
– breathe out when lowering
– breathe in through your nose, and breathe out through your mouth or nose
– keep shoulders down, even when you lift the arms above your head
If you have any questions or would like individual guidance, contact me at alexandra@alexandramerisoiu.com

Also connect through Facebook for live streaming, such as this one https://www.facebook.com/TheMerisoiuTechnique

May 9, 2016

Cross Frog Jump – Natural Movement Fitness – The Merisoiu Technique Institute

Strenghten your core muscles and whole body, while bringing mobility and flexibility in the same exercise

Benefits:
– strengthening core muscles
– joint mobilisation
– upper and lower body strength

We named this exercise Cross Frog Jump as it is a progression of the frog jumps or frog leaps. This exercise and more are part of the Merisoiu Technique Institute Academy. Contact us to learn more about the MTI Academy

We hold monthly Free Taster sessions. To try out one of our classes click here to contact us.

* Music: www.bensound.com

May 6, 2016

Shoulder, Neck And Back Pain – Why You Are In Pain

Shoulder-Neck-And-Bacak-Pain-Why-You-Are-In-Pain

This is probably one of the most common reasons we experience shoulder, neck or back muscle pain.

Your body always tries to bring itself back into alignment. When you look at your phone, walking down the street typing, hunching over your computer, or simply walking or running bending from the hips, you back muscles will activate, or engage to pull the body back into alignment.

If the body doesn’t come back into alignment, those muscles stay activated and, in time, this is what leads to muscle strain.

Watch the video below , leave comments, ask questions, share with everyone and if you need my advice book a free, no obligation consultation.

April 26, 2016

Transitioning To Barefoot Running – What You Need

Barefoot running or minimalist running is not something new. It’s new for us in this modern age, after we stepped into our amazing modern world. However, we must understand that we have inherited a stone age body, and have placed it in a modern environment (Daniel Lieberman – The Story Of The Human Body). Thus, many of the aches, pains and some of the diseases we suffer from today come from this discrepancy between what our body needs and what our brain gives it.

When I transitioned to barefoot running or minimalist running (this means running in minimalist shoes, for those who are not familiar with the term), I was coached by Obstacle Course Race Coach Michael Cohen. And how lucky I felt and feel learning such skills from a coach like him.

Throughout coaching and then my own exploration of bare foot running I reached the following conclusions about what a runner needs to safely transition to bare foot of minimalist running:

1. Running technique

You might be an amazing running, a very experienced one, but going from normal running shoes to barefoot or minimalist running is a great leap. It’s a great leap for your body from a mechanical point.

When wearing shoes some muscles grow weaker, as they are not challenged. For example with bare foot running the foot muscles, knee muscles, calves, core, glutes (buttocks) are some of the muscles which are more challenged when running barefoot or with minimalist shoes.

Thus, you must ensure you practice correct running technique, go slow and have patience.

I wrote articles on running technique leave a comment below and I will send it to you.

2. Patience

No matter how much you wish to hurry the process, your muscles, tendons, ligaments and skeletal system will gradually adapt to support each other, as each develops.

Force your body at the wrong time and you risk long term injuries.

Even if you are a marathon runner you must start with 5-10 min slow running barefoot or in minimalist shoes, and build from there.

3. Coaching

Yes, I do believe that if you want to achieve something at a good level coaching is necessary? Why? How can you see the frame if you are in the frame?

You can’t, there has to be someone outside to see your technique and correct you. To make you aware of what’s happening. What might seem correct to you might be incorrect.

In conclusion here are a few points to remember when transitioning to barefoot or minimalist running:

Start slow: wear the shoes in the house, then walking outdoors, then running 5 min, 10 and so on
Build gradually
Understand the basics of running technique such as malingered body and short strides (there are more elements)
Transitioning can take anywhere from 3-6 months to 12 months, depending on how your body adapts and responds to training
Get a coach, to ensure you are doing it right from the beginning; correct movements that are already ingrained in you will be much more difficult

That’s all folks. If you have questions do book a free consultation with me and I will do my best to help you on the spot. Book here

April 25, 2016

How To Activate Or Engage Your Core Muscles

Your core, the core of your body, the trunk, is formed of the abdominal muscles, sides of the abdomen, back, pelvis and diaphragm.

Understanding how to activate, or rather control, the core of your body is one of the most important steps in your development. THIS is the foundation of your body.

Why? Because movement comes from your core, thus controlling the core means you will have better control over your body.

It will be easier to think about tensing the abdominal muscles when you think about activating your core, it’s easier to visualise, feel and control. After a while you will be able to control other muscles of your core.

Once you manage to connect with your core and focusing on building strength in that area you will experience:

1. Power.

Core strength is the foundation for powerful, explosive movements such as jumping, sprinting, or throwing.

2. Back health.

It is estimated that four out of every five adults (80%) will experience back pain at some stage in their life. Many of the back pain cases are mechanical, meaning they change with posture and level of activity. A strong core is essential to a healthy back that will carry your body throughout your life with little or no pain.

3. Balance

If you ever find yourself in a situation when your balance or stability is compromise a strong core will come to the rescue.

4. Reduce risk of injuries

Back pain, compromised stability, lifting, carrying, throwing, and catching, are all movements we do throughout our lives. A strong core will give you better chances of less injuries and living with less pain.

There is no doubt that having a strong core will enable you to build the lasting foundations required for a fit, healthy, strong and powerful body, but how do we work with it? How do we actively, or intentionally engage our core and jut wait for it to happen?

There are a few ways one can explain what “engaging your core” or “activate your core” means and how to achieve it.

Breathing

Learning how to breathe, pulling your stomach muscles in is the first step towards learning how to activate your core muscles. As you breathe out your abdominal muscles pull in and the whole core activates, or tenses.

Do you have the Breathing Mastery chapter I share for free? If you don’t, click here to download it. It will explain everything in detail.

Punching

Not really punching, but imagining someone is trying to punch you in the stomach. What would you do? How would you react if you had to “receive” the punch?

You’d brace for the punch, trying to withstand the blow. You’d also notice when you brace for the punch you breath our slightly.

Sucking the stomach in

Sucking the stomach in is another way to describe the core activation process. However I am personally not happy with this description.

When you suck your stomach in you don’t necessarily tense your abdominal muscles, maybe just a little, but not enough.

Thus this is one way to do it, but not a way I’d do it.

Lying on the ground

Lie on the ground – preferably a hard, straight surface – face up, with your knee bent and feet flat on the ground.

Notice the natural curve in your lower back.

Now try to flatten your low back, touching the ground with that portion of your spine. You will notice that to do that you need to tense your abdominal muscles.

Four ways to activate or engage your core muscles. Every time you workout, lift your kids, your bag, carry groceries, remember to activate your core muscles.

Contact me for a free consultation.

April 9, 2016

How To Lose Weight If You Have A Sedentary Job

I was asked by one of my readers to write about how they can lose weight when they have a 10 hour job where they sit most of the time.

There are 2 main, important areas you have to look at

Physical activity
Nutrition

Basically to lose weight you have to use more energy than you take it. There is much more to that, it’s not that simple, but for most people who don’t have any health complications, this works to begin with. Let’s keep it simple shall we? So use more energy than you take it, or burn more calories than you eat.

Physical activity

Ok, but you are working in the corporate sector, sit 90% of the time at your desk and in meetings, the only time you move around is to go to the printer across the room and to the meeting rooms. So how can you possibly do any physical activity when you are trapped between 4 walls?

Don’t panic, the answer is: incorporate movement in your work! and burn calories. I’ll tell you how:

1. Get off the tube or bus 1-2, even 3, stops earlier and walk

2. Park your car far from your office so you walk more

3. Always take the stairs, especially when you are in a rush. You know why.4

4. Go for a walk in your lunch break. If you have showers at the office, go for a run. If you have a gym in the building go for a workout. This can be 10 min, 15, 30 min. It doesn’t matter, move more.

5. Stand when you talk to your colleagues, sometimes with you type at your computer, when you read papers, drink your tea/coffee or water

Try these over the next week and let me know how it goes.

Nutrition

Weight loss is 85% diet. However, a diet is not something you go on, a diet is a series of habits you change and improve. So let’s begin shall we?

1. Water. Your brain, internal organs, you whole body is make of water. Together with food it is the fuel for your body. Around 80%, some say more up to 90%. Regardless of the percentage it’s undeniable that you are made of water. If you want to function at your peak performance and lose weight drink pure water, not water with strawberry taste, not coffee or tea. Pure water, the element you and this Earth are made of. Drink about 8 glasses of water daily. more if you are very active. You will know, you will need it

2. Snacks. The amount of time we are active vs sedentary, does NOT justify the amount of calories we put into our bodies. While, in general, I’d say have snacks, if you are sedentary 8-10 hours a day, cut down on them until you eliminate them out of your diet. If you are used to snacking this may take a while. DO NOT jump off snacking all of a sudden. It may work for some people, but other can relapse. You must see what works for you.

3. Cooked food. Have meals for lunch. Eat breakfast like a king, lunch like a prince and dinner like a beggar. Lunch must be a meal. Why? Because you need more energy for the day than you need after you have dinner. Give you body food.

4. Unprocessed. Eat food that is as close to their natural state as possible. Processed food, that has be tampered with by humans, is not good. Cook your food home. Weight loss happens in the kitchen.

5. Fat Free? There are 2 main ingredients that makes something taste very good and addictive: fats and sugars. If it’s less of one, it’s more of the other. No more fat free stuff. You will also feel more satisfied, faster and for longer, thus eating less in the process, and losing weight.

What I gave you here might not do miracles, but implementing some, if not all, over the next 4-6 weeks will place you on the right track to being healthier and losing weight.

I can give you lots more ideas, but start with these. What’s the point in giving you 20 ideas and action none. Take one step at a time, your mind is busy enough.

Do you need more personalised advice? Contact me to book a free, no obligation consultation and I will help you set up.