**Today is time for Tip number 2. I'm sharing a tip every fortnight for as long as I have tips to share ;-) **

Today's tip is more of a mindset shift than a tangible nutrition/fitness tip, and it is particularly relevant to those of you stepping into your 40’s and beyond. 

If you are not in those years yet, then great stuff, but thinking about this philosophy ahead of time will serve you well.

It only occurred to me the other day when in the gym.** **

I Can't Train Like I Did Before!

I don’t know about you but the hardest person on myself is..... myself! No one can beat me up as well as I do myself on occasion. I am so good at times that I usually don’t even notice I am doing it. 

The little digs and untruths we tell ourselves here and there, chipping bits of confidence off of us, while we're totally unaware that this process is even going on.

The good news is that once we do become aware of it, we can take steps to counter it and actually boost ourselves up! But becoming aware of it is the key! 

** **

One of the internal chipping aways that is relevant to this article and fitness is I’ll say, “I can't train like I used to before!” 

In my head, this is seen as negative, and I have been saying it a lot over recent years, it seems. Now I get close to fifty years old, the volume of the critical side my internal chimp has been creeping up slowly but surely!

It was only when I caught my subconscious saying it the other day that I took the time to think about it! Whenever we say something to others or even ourselves, we can become self-fulfilling prophecies. 

It’s like the classic line where you are told to clear your mind and then to absolutely, under no condition, do not think of a pink elephant. 

What is the first thing you are thinking about? 

Yep it’s the pink elephant.

We make statements all day which can inadvertently help or hinder us.

Back to my statement of me not training like I did before. ** **

Can I train as heavy as I used to? Nope, I cannot. 

Can I train as hard as I used to? Nope, I cannot . 

Am I as fast as I used to be? Nope, I am not, and I have had a few injuries along the way for good measure, which really helps my statement.

However, is it possible that with work, I could turn this all around? The answer is yes! It’s unlikely, but it is possible! 

So in reality, the statement in each case should not be, “Nope, I cannot”. It should be “I cannot right now, but I could!”

However, what does this really matter? 

Am I training and using my body? Yes, I am!

Am I using weights which challenge me and am I using enough training volume to get an effect? Yes, I am. 

Am I training smarter than I ever did in my twenties and thirties due to a much better understanding of my body and how it operates? Without a doubt, the answer here is a big yes too!

The key is to make sure we respect and appreciate the body we live in and make the most of its potential, whatever our age!  And to watch our self-talk.

This is Tom's Tip #2.

I repeat: ** **

Respect and appreciate the body we live in and make the most of its potential, whatever our age! And, watch our self-talk.

I say this to you now, but remember, as stated a few paragraphs above, our subconscious is always listening (kind of like Alexa) to whatever soundtrack you play it! It’s in our power to change that soundtrack to one that serves us much better!

If we can exercise, we are privileged to be able to do so. There are many people in this world who are not as fortunate, and would love to be able to exercise their bodies as freely as we are able to, and sometimes this can be the reminder we need to re-commit to respecting our bodies and doing what we can, when we can, to enjoyable move and strengthen it.

Sure I had a brain hemorrhage nearly 5 years ago, from the time of writing, and you bet I use this as an excuse to often not do things. (An important point, in some cases this makes sense, and in other cases definitely not, but I can’t let that define who I am now.)

When I exercise smartly around three times per week, then I feel all the better for it. When I get up earlier to walk the dog, I feel better for it. You get the picture. Better in myself but also in how I show up for Jess, Olive and those around me.

Theodore Roosevelt said “Comparison is the thief of joy”. Often this is used to relate to others, especially in these days of social media when everyone can seem to have a better house, life, body, car, etc. (fill the gaps) than you, if not careful. 

We need to ‘Stay in our own lane!’ as they say, and focus on us. ** **

However what happens when you do focus on you too much, in your own lane, and the comparison you are making is with your old self? If we are not careful, the end result can be the joy getting stolen in just the same way as a comparison to others.

Now I know all of what I say is generalised and there are outliers, but also remember what I said earlier where there is always someone supposedly worse off than us, making a better job of their situation. 

Adversity in some people really gets them to step up their game, and they achieve more in their seemingly tougher circumstances than many of us do in our normal circumstances.

Anyway what is my point and how can you start to change this and alter any non-serving self-talk? ** **

(By the way this is just from my experience, so take it as just that and if you need more specialised help then seek it sooner rather than later. The mind is infinitely complex, so a slight misfire somewhere may be easy to fix by the right person who specialises in that area.)

Well, for me, it starts with being kinder to myself and realising I am just human, and we all have ups and downs.** **

Next step for me is tuning into when I am saying stuff to myself or others that does not serve them or me.

After that, it is trying to reprogram what I am in the habit of saying to myself (when it is negative) and replacing it with something constructive.

The next step is to make an effort to get in the habit of saying more positive things than otherwise.

It all takes time and effort, but it is worth it!!

In place of me saying "I can’t train like I did before!". I now say "I am very happy, and grateful to be training right now!"

In my next 'Tom’s Tips' I will talk a little about something else that is starting to really make a positive uplift in my life and how it could do the same for you or anyone else if you apply it. Once again, it was something that I knew about, and you will too, but I had got out of the habit of doing it. So crucial to moving forward.

All the best

Tom 

** **

The name of this series (Tom’s Tips) is very tongue in cheek! As some of you know I used to write articles for various well known fitness magazines and some of them even paid me to do some photos while I was exercising (crazy I know), which they put into those magazines and books. Maybe I should look into doing that again some time, it’s a good motivator to keep moving when I don’t really want to. 

Anyway one such role was as a fitness ambassador and presenter for a sports nutrition company. I recorded videos and they were called Tom’s Tips. It’s simple and cheesy, just like me so I’ll use it for the weeks, and maybe months ahead.

Each time will be a super simple tip that I would 99% guess you know. But are you doing it?  Tip number 1 is one I have talked about more times than I could count! But it’s something that I still fail at very often! Now I preach this all the time and still fail at it, so don’t beat yourself up if you know it but are not sticking to it!

If you do know it and better yet consistently do it then excellent. However your job is now to help someone else do it, me included if you wish, and help spread the word.** **

Doing this consistently helps with;

• Decision Making

• Detoxification

• Energy Levels

• Performance (physically and mentally… possibly spiritually)

• Cognition

• Mood

• Skin quality

• Digestion

• Etc

• Etc

• Etc

Oh and one other that may interest some of you;

• Fat Loss!

Have you guessed what it is?

Yes, correct it’s eating two Snickers Bars per day!

Actually the research is inconclusive on the Snickers eating but apparently keeping hydrated does all these wonderful things and more too!! If you read the title you may have worked out what the answer was!

But do I do it consistently??? Nope!

So here’s the deal and we are keeping it simple, remember. I used to get all scientific with this and completely lose the point.

• DRINK 2 LITRES OF CLEAN WATER PER DAY, EVERY DAY

That’s it. Now if you exercise for an hour add a litre to this. If you sweat like me in a chocolate aisle at the supermarket then have a little more. If you exercise for more than an hour or in a hot country then guess what…. have more. You may want to add electrolytes to a litre if this is the case.

But in general;

• DRINK 2 LITRES OF CLEAN WATER PER DAY, EVERY DAY

Simple isn’t it! Simple to do, simple not to do. Please remind me! 

When I do this consistently I drink 500ml (half a litre) up to waking up and then I am 25% into my goal already. I’ll fill a 750 ml water bottle up (we have many of those metal ones that are insulated) and once I have drunk two of them I am there.

Any extra is a bonus, but I’d not go too crazy unless you are in preparation for a fitness competition and even then be super careful as messing with water levels can leave people in a real mess!

Remember step one is to do this yourself, step two is to help others. Please share any tips or what you do if you are consistent. Once it is a solid habit it’s just like washing your teeth.

Washing your teeth with be Tom’s Tip 2 (joking)** **

Have a great day and please respond with your tips. They may help others, and me.

PS Herbal teas without caffeine count towards the 2 litres. Coffee and tea do not. Just drink the 2 litres on top of them. If you are a big coffee drinker, look to drink a little less and have an extra glass of water with each cup. Side-note I have been having a glass of water with every tea or coffee I have been drinking lately which seems to work well!

PPS If drinking more water makes you more likely to go to the bathroom then great. This gets you up and moving thus oxygenates the brain, and increases your step count marginally. On the way back from the bathroom get a glass of water and finish it before your next WC break. 

Plus is an extra few bathroom breaks worth this? 

• Better Decision Making

• Better Detoxification

• Better Energy Levels

• Better Performance (physically and mentally… possibly spiritually)

• Better Cognition

• Better Mood

• Better Skin quality

• Better Digestion

• Etc

• Etc

• Etc

Oh and one other that may interest some of you;

• Better Fat Loss!

I rest my case!

Tom

One habit I have been pretty consistent with, though, even during the crazy times we have had these past few years, is fitness and keeping moving. You may say that is my business (I am a health coach), which is true, but walking the talk can be left behind when children arrive (I have a 22 month old and another on the way), pandemics happen, wars arise, and all the other reasons to push and ease us off course from good intentions.

I read this the other day, which fired up my wanting to write this message;

• Never before in history have so many people tracked their macros, calories, sleep, and activity levels.

• Never before in history have people worried so much about sugar and carbs.

• Never before in history have people had so much access to nutritional information from experts.

• And never before in history have we been this overweight as a populous.

Some Food for thought there, I am sure you'll agree!

I gave this some thought and would add counters to these statements like;

• Never before in history have so many people tracked their macros, calories, sleep, and activity levels.

• BUT Never before in history have we been so busy and so stressed out. Also it can be stressful tracking all of the above for some people.

• Never before in history have people worried so much about sugar and carbs.

• BUT Never before in history have we had access to so many addictive, flavour full and nutrient deficient foods (that we can especially get triggered to eat when we are busy and stressed out)

• Never before in history have people had so much access to nutritional information from experts.

• BUT Never before in history have we been so confused by all this information and as we all know; 'If you confuse them then you lose them'. And thus paralysis from over analysis happens and we do nothing, well apart from eat more addictive, flavor full and nutrient deficient foods!

• And never before in history have we been this overweight as a populous.

• Well, see all of the above and a million other reasons this is happening.

You could add your own comments to the above or not, but my point is that when we zoom out to see the bigger picture, it is not always quite so black and white.

It is very easy to point fingers and make flippant statements like people are lazy or all you have to do is eat less and move more and hey presto, you're in great health and shape. Empathy is needed by more people in this day and age, generally speaking.

But coming back to habits, where I started, have a little think about what I have said and if you feel the need, then what is the number one step (pun intended) you can take towards better health tomorrow.

Sure there may be many reasons not to take that step, but let's filter those out as once a step in the right direction is taken, then another and then another, then we find ourselves getting to a place of more energy, clearer thinking, a more optimistic mindset, an improved immune system, and a reduced belt size to name a few.

Small things like drinking more water, walking further, committing to exercise for 30 minutes 2 - 3 times a week, not drinking alcohol so much or even reducing it completely during the week, eating veggie 2 - 3 days a week, having a method of fasting once a week, practicing mindfulness for 5 minutes a day, being grateful about something (anything) once a day, starting a new hobby or even taking back to a hobby you used to enjoy!

Naturally, you can do some of these together after time to fast-track feeling better.

The list is endless. If you can tie it into what you enjoy, all the better. No pressure, just make the commitment.

Anyway, I enjoyed writing this. I hope you found some value, and I hope you can take some steps towards a brighter, expanded in terms of fulfillment, you.