Running Performance And Acupuncture With Jani White

Running-Performance-And-Acupuncture-With-Jani White

The world is changing and one needs to be informed, to know the available options and to even try them out. Some may work for you while other may not, but exploring different therapies gives you the greatest chances to find the best that works for you, the one that will enhance your performance and enable you to reach your goals and beyond.

When we talk about a runner’s health we think of nutrition, strength and injury prevention. While all these are important, and I should know since I work with runners and injuries, there is a part of our bodies we seldom think about: the internal body, with its organs and hormones. This is part of a runner’s health as well and a very important one. This is one of the reasons I am talking to Jani today.

Jani is a highly experienced acupuncturist, she lectures internationally and nationally on her subjects.

We first talk about my personal experience with Jani’s treatment, when we worked on releasing tension and stress, feeling more grounded and calm.

She introduces us to acupuncture and then we talk about how it relates to runners and running performance. How it helps drive oxygenated blood to muscles for enhanced performance and faster recovery.

Acupuncture affects what is happening within your body at a neurobiological level. The majority of our neurobiological function is autonomic” (autonomic: cannot consciously control).

Acupuncture enhances and keys the autonomic system into its peak performance, streamlining your system into its peak ability, generating ultimate homeostasis” (homeostasis: the tendency towards a relatively stable equilibrium between all the systems).

She also briefly explains what meridian channels are and how each channel relates to an organ. We all know that, as runners and not only, it’s not enough to look after our quads and core, we need to take care of our organs as well. If the internal systems don’t function properly nothing else will.

We also talk about how your surrounding environment depletes your reserves and what you can do home, right now to protect your body.

Jani’s morning alkalizing drink:

  • tsp raw honey
  • tsp cold press cranberry juice
  • tsp apple cider vinaigre
  • 6 drops of bee propolis


Links mentioned in the video:

Jani’s Website:

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”.



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

Book one of the 5 weekly free, no obligation, consultations clicking here.

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:

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

  1. Physical activity
  2. 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.



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.


The Power Of The Food Diary



Although you might “already know” exactly what and how much you eat, you might be surprised.

I have about 3 pizzas a year. Not more. Do I plan them? No, not at all. But I became so aware of what I eat that I remember when I have them and with whom.

This wasn’t always the case of course, not when I managed to get my weight 20lb heavier or to about 60kg.

Writing down a short summary will enable you to automatically make changes. It just happens.

You might begin to feel guilty about what you eat, but that’s not necessary. Try to see this food diary as an experiment, a coach, rather than an evil need.



One of my clients loves to keep track of the meals throughout the day.

I normally ask for 7 days of detailed food journal, but my client wants to send me an email with a summary every evening. Which I love! Very dedicated and getting results.

Client’s eating habits have changed so much in the past 5 months since we’ve been training together, in terms of quality and quantity. Although if I ate like this I’d be hungry every hour, but everyone is different, this is ok for my client.

If you don’t have a coach, eEmail yourself what you eat every day, just like in picture below, and see how your habits will start to gradually change.

The-Power-Of-The-Food-Diary (2)

Will you do that? Many people ignore such advice thinking it’s not necessary. However, I may not be necessary to hold a food journal, but it will make it easier for you. So it’s up to you if you want the easy or the difficult way.

If not just get on a coaching programme with me – online or offline – and I will receive your emails and support you on the way. Message me or leave a comment below.

Online coaching programme is the Unleash Your Physical Potential through the MTI Academy. So contact me to schedule a free consultation and see if you qualify for this programme.


How To Make Your Morning Exercise Routine More Interesting And Fun

How To Make Your Morning Exercise Routine More Interesting And Fun

Here’s a method which will help you get out of monotony, make exercising more fun and different and reduce bias in the choice you make when you choose your exercise.

We unconsciously do more of the things we are good at and which we love. This means progress slows down to the point where we make very little progress. When you have a Personal Trainer or a Coach, they will give you exercises you are not good at, but when you have to choose alone we tend to be biased without realizing.

So here’s a way to solve this problem and to also make things more interesting. This is not a method of training to get results though. If your training needs set repetitions and sets, a certain structure, then this is not going to work. But it will make things different.

11 Reasons Why We Overeat

  1. We go out with friends, whether we are hungry or not we eat.

Advice: Eat if you need to eat, if you are hungry. If you want to eat out with friends, don’t eat home.


  1. We are bored.

Advice: Give yourself work and projects, read a book, make a puzzle, write, listen to audio books, watch a movie, find a hobby. There is so much to do out there, it comes down to you and your choices.


  1. We don’t eat satisfying enough.

Advice: Eat fats, carbs and protein. No more fat free foods. Eating regular yoghurt and drinking normal fat milk will actually lead to eating less. Stop whishing the food and have, on a place, a piece of meat or other protein, and 2-3 sides (one of them carbohydrate such as potatoes or rice, the other two vegetables).


  1. We watch TV or read the paper when we eat, so we lose sight of how much we eat.

Advice: Try eating without doing anything else in the same time.


  1. We form the habit of eating until we are completely full, and with time we eat more and more.

Advice: Eat until you are 80% full. As a rule you must stand up from the table while you are still hungry. Have dessert 30 min later, you might find that you don’t need it anymore.


  1. We have sweets and snacks when we are hungry, and should actually eat food.

Advice: When you crave something sweet know you are actually hungry. Eat food, even a meal, even if it’s the 3rd meal of the day and it’s before 3 pm.


  1. Celebrating days like Christmas, where we eat because it’s the tradition, whether we are hungry or not.

Advice: Regardless of where you go or what you celebrate you can control the amount of food you eat. Regardless of the tradition of your culture you can always say “it was delicious but I am full” even if you are not completely full. Respect others and appreciate the food they cooked for you, but control the amount of food you eat.


  1. We eat because it’s in front of us.

Advice: If there is food on the table that doesn’t mean we have to eat it all. Take time, do The Stop, and reflect on whether you need to eat more or at all, or not. Respond rather than react to the environment around you.


  1. Because we are happy, sad or depressed, angry, or stressed.

Advice: Many of us eat when we feel in certain ways. That is how you have educated your brain and body. What if you re-educate yourself to go for a walk when you feel down, or take a nap. When I am stressed I like to take a nap. Also take a moment and think about what you are about to do. Do you really, really need to eat that much?


  1. We go on holiday.

Advice: Holiday doesn’t mean we should eat everything we see or are offered. We shouldn’t refuse either. But what we can do is control the quantity of food we actually eat. Try all the foods, but try them. That means a little of each. That’s what I have always done and it works.


  1. We didn’t have enough sleep.

Advice: You get energy from food and you recharge through sleeping as well. Lack of sleep will only lead to overeating, particularly high energy foods,  that’s sugary foods in general. Take afternoon naps, on the train etc. Sleep during the night, quality sleep not necessarily quantity.


Do you overeat? What are the reasons you overeat? What have I missed?


Are you struggling to create and/or change your habits? I can assist you, contact me here.

12 Ways To Bring Movement In Your Daily Routine

Today I was a guest on Ridge-Radio Tandridge (once the recording is up I will post it around for you to listen). Among the many topics we talked about was how to bring movement, exercise in your lifestyle.

This is especially effective for busy mums who wear multiple hats: mother, spouse, entrepreneur or busy corporate and many other roles. But no only, it’s for busy fathers as well.

We are meant to move and when we don’t use our muscles they de-condition. At the beginning it’s not visible, everything happens “under the hood”, but de-conditioning happens very fast.

We have evolved to use our bodies, like all other creatures on earth, and when we don’t use it enough it hurts, it’s stiff and weak.

Thus without further ado, here are some ideas:


1. Brushing your teeth

Small squats, small lunges or standing on one leg to work those stability muscles (make sure if you lose your balance you don’t fall on something and injure yourself.


2. Are you in a hurry?

Don’t take the car, walk faster, speed walk.


3. Cooking

Stretch out, squats, lunges or, why not, a few crunches.


4. Kids

Play with your kids, even if you feel tired. You will feel better after you move around a little, even if only for 5 minutes.


5. Your drink

Don’t ask your kids to bring you a glass of water or your spouse to make you a coffee. Get up and prepare it yourself.


6. Lifting

You don’t have you lift heavy stuff, but even light ones pick them up yourself. If you have any injuries make sure this will not make it worse.

Also, every time you need to pick up something do so by squatting, split squatting or lunging.


7. Ironing

Now this is a tricky one. Squatting, high to begin with, while ironing.


8. Bus or train stop

You can walk from one side of the platform to the other, you can stand up and sit on the bench (it will look weird but that’s ok), balance exercises, stretching, lunges. (I do all these!)


9. Groceries

Besides walking to and from the grocery shop, use the bags with groceries as weights. Like this:

  • use your core muscles to keep your body balance, not leaning one side or the other, forwards or backwards
  • lateral lifts, with straight arms (if you can’t you don’t need to lift all the way up in line with the shoulder)
  • bicep curls
  • forward lifts
  • torso twists (arms alongside the body and twist from the waist)
  • shoulder shrugs
  • you can also walk in small lunges if you are brave


10. Sitting

Do 5 squats before you sit or lie down, every time.


11. Chair

You can sometimes stand at your desk, or use a stability ball which will activate some of the core muscles.


12. Uphill

Choose the more difficult path. When you walk uphill keep your body straight and aligned, don’t lean or bent forwards.


See what you can do from these suggestions.

Come up with some ideas and leave a comment and I will write a part 2 to this article quoting your idea. If I haven’t replied within a couple of days I might not have seen it, so contact me to let me know please (through social media or message me on the website).

How Your Environment Influences Your Habits

The environment we live in determines whether our habits are healthy or not. It also influences your day to day choices and ultimately your lifestyle and your health.


Past environment

Millions of years ago the environment looked like this: open land, wild animals, forests, savannas, in terms of food berries, fruit, potatoes at some point and game, we had to hunt and walk for km to find food and then bring it back and cook it.

So the only options were walking a lot, sleeping, eating what there was to eat and reproducing. That was pretty much it, besides kids playing outside.


Present environment

Today’s environment look like this: buildings, cars, hardly any open space, store at the corner of the street, food in abundance, already cooked sometimes and online deliveries, TV, laptop, phones and tablets.

In the past we had to walk, run, squat, crawl, lift and carry. Now we can avoid most physical effort.

We have also evolved to crave sugars, fats and salt. We need them. While in the past the only options were fruit, nuts, game and water, now we have an abundance of uncecessary amount of calories from some of the worst sources. But while in the past we would use these calories and more, now we mainly receive them and keep them.

So the environment “encourages” us to consume these foods and drinks, it allows us. On the other hand we have created a very sedentary environment. We don’t use the calories we consume.


Cluttered desk

That kind environment at some point makes you tired, and stressed. When you are tired you tend to crave high energy foods, carbohydrates, which as we have designed the environment, are in abundance and from many wrong sources.

This is a simple example but it applies to all kinds of environments: your house, your fridge, office, tube stations, recreational parks, touristic places, streets and more.So we talked about food mainly because this is something we all struggle with these days. And the environment we live in has a massive impact on your eating habits.


What to do

There are things you cannot control (such a pollution on the street) and things you can control (such as your home). Let’s focus on what we can control and do, that will make a big difference in several other environments in your life.


Home environment

Probably the number one place to begin is your house. Here are a few examples of how to think about your environment and your habits


Having a TV: you will watch movies but also news and advertisments – news are filled with all the bad that’s going on in the world, very seldom the beautiful and happy, ads of any kind flood your mind which influence the way you think about the world, certain products and everything really, at a subconscious level. Your thoughts and habits are controlled by your subconscious. Solution: get netflix or just don’t have a TV, many people don’t have TVs, and I am one of them. I like to be in control of what I feed my mind with, as much as I can.

Storing certain types of foods: I don’t have cakes , ice cream and chocolate in the house, if I want I have to go buy, eat and that’s it. Same for sodas although I have’t had a soda in years, and same with breakfast cereal.

Nature: I am moving in an apartment now and that means I can have plants, so i will have a jungle corner because that makes me feel good and calm. What do you have in your house that makes you feel good?

I have my Karate medals and trophies, and race numbers where I can see them, so are my most powerful quotes.


Just these few elements have the power to keep me consistent and influence my habits the way I want them to be.

Home is important and it will expand to the office and all other areas. But not in a few months, let nature takes it course, your mind and body with adapt gradually in their own time. Using force to change something is not always the answer.


There are many examples and ways to make things come by themselves by simply designing the environment the right way. It’s very personalized, so if you’d like some guidance and ideas do contact me here.


People with kids

People with kids who say they need sweets for kids. A healthy environment is particularly important for kids. Habits are developed from an early age, after teenage it’s very difficult to change them. And why should we expect kids to change their habits later when we can set correct habits from the beginning.

I don’t have kids but my parents raised me and my cousin and I talk about these things with my mother very often to better understand and be able to advise my clients.


The environemnt and physical pain

Not all, but many of the aches and pain (acute or chronic) – lower back pain for example – come from weak muscles.

Comfy chairs, soft beds, supported muscles grow weaker. As the muscles grow weaker they need support. Getting more support will not help strengthen the muscles.

Don’t get me wrong, I like comfort myself, but sometimes a comfy chair can be replaced with one we need to use our core muscles to keep upright.

Maybe we should design buildings with stairs only for the first 2-3 floors. That is a way to design an environment and encourage people to take the stairs more often. Of course for the disabled the building will be adapted.

As long as we have the lift next to us, we are seldom going to take the stairs, and I am not talking about you and me but about everyone else.


Gradual changes

It is important to understand that no matter how much we try to change in a short period of time. Nature needs time to adapt. Your muscles, skeletal system even your digestive system, and your mind have to take their time.

Gradual changes are the answer to any changes you want to make, as well as patience and consistency.

Remember to contact me if you want guidance.