5 more Gorgeous tips for busy people

Adele Stickland Adele Stickland

Making clear decisions, having a strategic focus and avoiding day to day brain fog will be easier if you add a few simple health tips into your life.  This blog will show you how you can avoid ill health and give you some simple resources you need for great health.  This blog will give you 5 more healthy tips you can merge easily into your day, one at a time. Keep life simple and at the same time enhance your business stamina.

5 more simple health tips that you can easily incorporate into your life, that will integrate simply and give you the freedom to focus on the future success of your business career.  These simple tips will help eradicate ill health and improve your business clarity and direction.

5 more healthy tips to add to your working day

Here are 5 more tips that you add into your daily routine which will improve your health, avoid ill health and increase your productivity in your business and career

Missed the first 5 healthy tips? Click here to read them: 5 healthy tips for busy people!

Tip 6

Carbs after exercise!

This is a simple philosophy of working towards earning your starchy carbs. In the last blog, we talked about the difference between green and beige carbs and the need to reduce your beige carbs and up your green carbs.  Read more: 5 healthy tips for busy lives

After exercise, especially vigorous exercise like long runs or other prolonged cardio workouts your body has depleted its natural storage of glucose.  This needs to be replenished simply because glucose is required to push the protein into your muscles.  Keeping your starchy carbs, like rice, potatoes and even quinoa until after exercise will ensure that you benefit from them and you can burn them off easily.

 

How do you add this to your lifestyle?

Enjoy a Quinoa salad after your lunchtime workout or vigorous walk or if your day is sedentary, wait until you have exercised at the end of the day and savour your starchy carbs at the end of the day.    Do you need motivation but lack the time,  join me for a 10-day Tummy challenge.  It’s only a 10-day challenge that lasts for 10 minutes a day. It challenge comprises of Pilates exercises which will strengthen your abdominals and your back.  Your core strength is essential for your back health and posture. Here is the link to find out more about your 10 day Pilates tummy challenge

 

Join me for a cardio or Pilates workout www.adelespilates.co.uk/online

Tip 7

Move more and exercise less.

I appreciate that this phrase sounds like a contradiction.  The explanation is easy, by exercising 3 times a week down the gym you are not going to benefit your body. Your body will plateau.  If you are using the same equipment week in, week out, attending the same class with no variety your body will get used to it and you will not create change.

In fact, over time it will have a negative impact on your body composition.

If you are performing the same exercises in the same way – and that includes excessive cycling or running then you will create the same strain each week in the same muscles.  Repetitive strain from monotonous and unvaried workouts will increase pressure and strain in the same places in your body over and over again.

Read more about which types of exercise benefit woman click here

Instead, look to challenge your body in a variety of different exercise at different times of the day and week will challenge your body and improve your health. For instance weight training is essential for women in particular – muscle tone starts to naturally deplete after the age of 30. Weaker muscles mean that your spine is not supported, you are more likely to suffer from shoulder or hip issues, as the strain on your joints increases.  Muscle tone and weight-bearing and resistance training are vital to prevent osteoporosis.  My Pilates classes always come with both core training and weight training.  Visit my Pilates website to find out more about online Pilates www.adelespilates.co.uk/online 

 

How do you add this to your lifestyle?

Aim to walk 10,00 steps a day – go outside for lunch and clear your head.  Research proves that taking time out of your busy day to enjoy the outside and keep fit will aid your business success.

Join my Pilates 10-day challenge click here

Tip 8

Posture at a desk is a vital consideration for your long-term health.  If you are slumped over your desk neck aches, backaches and long-term strain on your body will result in your ill health.  Osteoporosis is also a risk factor when you spend time hunched forward. Your body will efficiently reduce the bone strength to areas of your body that you no longer use.  Hunching over is a posture that means your body won’t require back strengthening, your body gets the message and will not send bone cells to that area because of lack of use. Your body is incredibly economical with your body’s resources.  If there are areas, muscles or even bone that is not being used on a regular basis then your body will skillfully stop sending nutrients to that area.  Your body is organised in a very efficient, resource-saving  mechanism

The other consideration of back posture is the medication you take to alleviate the symptoms of incorrect deportment.  For instance, the odd pain killer here and there may be a sign that you have become used to medicating your back pain, instead of dealing with the symptom.  This is going to get worse until you pay attention, and it is a sign that your pain is long-term and your posture needs to be addressed. Don’t rely on pain medication to solve your back problem, create a great workspace instead.

 

If you would love to kick start great posture and stronger core then join me for a 10-day Tummy challenge.  10 days for 10 minutes a day using Pilates exercises. Click here find out more 10 days Pilates challenge 

How do you add this to your lifestyle?

Ergonomic chairs can alleviate bad posture, as can your body awareness. Be aware of your  body alignment at the desk – make sure:

  • that your hips are in line with ears, you are sat upright
  • elbows in line with fingers,
  • eye gaze directly at the monitor.

Tip 9

Save time and gain health by ordering shopping online or if you really need to pop into a supermarket, make sure that you stick to the outside of the supermarket.  You will notice that all the aisle of fizzy drinks – which will kill you! are in the centre of the shop. Stick to the outside and have a quick smash and grab.

 

How do you add this to your lifestyle?

Order organic veg box to your door – count nutrients not calories. I love my Riverford meat and veg box, it is delivered straight to my front door. All the nutrients I need to feed my family and keep me strong and on the ball with my two businesses.  My hubby and I have never skimped on organic food

“Count nutrients not calories” Adele @get-gorgeous

Riverford Box Scheme – Live life on the Veg

Don’t miss my popular blog on cheap food myths click here to read more

Tip 10:

Don’t attempt to change everything at once.  Start slow, major overhauls don’t last. You want your new habits to create lifelong routines. 

Pick one habit from the last two blogs and stick to it for two weeks. Create the habitual compound effect, add in small changes over a longer period of time and that will create the transformation you require to stay strong and focused throughout your working day.

 

How do you add this to your lifestyle?

Choose one tip and stick to it for 2 weeks then move on.  Start with the easy water challenge, a big win will help give you the confidence to push onto the next habit.

Join me for a 10-day Tummy challenge – 10 days for 10 minutes a day using Pilates exercises. Here is the link to find out more 

 

How to make effective change

Going cold turkey with your health involves a strength of character most of us aren’t blessed with. Willpower wanes throughout your day. It is highest at the beginning of the day.

Some newbie runners and exercise queens have been known to sleep in their running gear so that they don’t have the option but to get up and go in the morning… early morning motivation is higher.

“Get up and move before your brain wakes up.” Adele @ get-gorgeous

Instead, evoke the healthy habit compound effect and make small changes over a long period of time which in time create dramatic transformations.

“Habits don’t need willpower, they are with you for life.” Adele @ get-gorgeous

Push out bad habits WHEN you have PULLED through your gorgeous good habits.  Join me for a 10-day Tummy challenge – 10 days for 10 minutes a day using Pilates exercises. Here is the link to find out more about 10 day Pilates tummy challenge 

Results 

With the compound habit effect, your taste buds will change. Trust the process, trust your body, follow your body’s intuition and flow. Your current health issues can be sorted. You can have fantastic energy, free from mental anguish and a clear focus to get on with your business goals.

If you would like to understand your body more, get to grips with the nutritional balance that will work for you feel free to book in your free consultation time with me. You and I will discuss where you are currently and where you would love to be in 3 or 6 months time. I look forward to chatting with you

 

 

 

Get Gorgeous is a journey together – yours and mine.

 

PS. Don’t forget Gorgeous! how to look and feel fantastic every day www.get0gorgeous.com book – your insight into great health and vitality Gorgeous! how to look and feel fantastic every day.  Click here to find out about your Gorgeous book

“Gorgeous! This book is simply amazing. It is so well written and answered so many questions for me as to why diets fail. I now understand why the minute I am confronted with diets giving menus and shopping lists, good foods and bad foods I respond with a NNOOO! Having read this book I now know it’s my inner teenager rebelling, and oh boy I knew about rebellion in my teens. Listening to your body is something I’ve discovered over the years, now I know how valuable this is. What this book doesn’t offer is a quick weight loss solution, what it does offer is a grounded way to consider one’s actions, why we make the choices we do and with this understanding, be enabled to make a lifestyle choice that will result in weight loss without rules and regulations attached to dieting. It is definitely an entertaining read, I couldn’t stop reading. The explanations are thorough and based in research without being heavy and dry, very meaningful and I would say, give this book a go, it could move you to a whole different level in your dieting life.

Find out what other clients have to say…

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I have just returned from my first retreat which was also Adele’s first too. Although being one of the first to book after Adele announced it in class last year, I was very apprehensive as  I didn’t know what to expect or anyone on the retreat. My daughter dropped me off at the airport where  Adele was waiting with her lovely big smile and enthusiastic welcome. After all meeting and a good flight to Spain Adele and her girl, Friday Katie drove us to a wonderful old mill house in rural Spain. Clean and comfortable with beautiful grounds for us all to enjoy after a good night sleep our days started with meditation followed by breakfast then our Pilates class, lunch the afternoon to relax or like a few of us a good walk into the small village a round trip of about 5miles. Early evening meeting and then dinner.

I am coming away feeling very relaxed and chilled also I have met some lovely people all with very different tales to tell. The food was to die for all cooked by Katie, mainly vegetarian with a little fish and every meal tasty and colourful, OH Katie you are an amazing young lady and when’s the book coming out.

Thank you, Adele, for a wonderful week which I would highly recommend to anyone who needs a real chill out week to recharge your batteries. Being on the next one!!!

Sarah Moore Holiday home owner Gorgeous Pilates Retreat 26th May 2019

 

Adele Owner of Get Gorgeous

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