Supplements - Protein

MUSCLE ENHANCERS

Protein Powder
Naturally occurring protein derived from food sources like poultry, fish and beef is a key nutrient in promoting overall health and improving fitness. When we train, the components found in protein, like essential amino acids, help to repair the body and strengthen muscle. According to various sources, for a leaner and athletic body composition we should be taking in between 1.5-2x our body weight in kilograms in grams of protein per day. ie. I weigh 80kg and should be taking on between 120-160 grams of protein. If you consider the average sized chicken breast contains 25-31grams of protein - that's a lot of protein to make up in the diet. That's where the protein shakes come in handy.

Just as an example, here's what my diet is like on a day when I'm training:

Breakfast:
Smoked Salmon  – 16g
2x eggs – 14g
Avocado – 1g
Tomatoes handful – 2g
Slice rye bread – 2g
Total protein = 35g

Lunch:
Smoked Haddock – 30g
Brocoli – 4g
New Potatoes – 3g
Peas – 3g
Total protein = 40g

Dinner:
Chicken Breast – 30g
Mushrooms – 2g
Asparagus – 1.5g
Swede Mash – 1.5g
Total protein = 35g

So, if I wanted to top up on my protein intake for improving muscle mass/recovery, I should look at potentially taking on board a couple of protein shakes with 20g protein in each serving along with some semi-skimmed milk to add another total 40-50g of protein to my diet.

Understanding what the best protein types are and for what purpose will help to achieve the desired results in your training. Here's 5 good ways to pick the right protein powder. Generally, whey protein appears to have one of the highest protein contents per gram but other alternatives like pea and hemp can be just as good and may be easier on the digestion for some people. Yellow Pea Protein is also good for cooking with and adding to sauces, soups and smoothies - ideal for vegans & vegetarians.

Ultimately, eating well with a balanced and nutritious diet are going to be the best option for health and well-being. But adding a good quality source of protein powder to supplement the diet can be a convenient method for being sure of having enough protein every day.

The Power Of Myth

THE HERO WITH A THOUSAND FACES

Joseph Campbell lived his life as he believed he should live it - as a maverick. Having just watched a PBS documentary on Joseph and his understandings of mythology, I'm inspired to read his book 'The Hero With a Thousand Faces' to learn more about the stories that have inspired generations throughout time to understand the meaning of life and human (and world) consciousness.

The Face Behind Star Wars
George Lucas referenced Joseph's book on mythology to write the Star Wars films - using classic themes of hero trials & ascension and calls to follow strong inner forces of the heart to make decisions for good. These have great meaning to us all and why the the film - in it's third generation, still appeals to so many to this day.

Gotta Be Starting Something

STARTING BEFORE YOU'RE READY

I'm at a crossroads. One way is known - I've plodded this route many times. The other is new and unknown. While I've been talking about taking the other route before, it's just been talk up until now. It's time to go a different path. 

Thing is, I don't yet feel ready to take the other route. Apparently this is completely normal for everyone taking a step into the unknown. As if by some universal law - a coincidence - this post from one of my favourite bloggers, James Clear, came through just this morning on the subject of not being ready for something....this is the second time his post has come through on this subject, strangely - and the first time is the reason why I'm studying to be a personal trainer. There must be something in this telling me to take a leap of faith.

Life Is Short

WHERE DID IT GO?

It's been a busy day for me and yet I've barely completed what I set out to get done today. Where did the time go? Where did the weekend go and where is the year going for that matter? Time is flying by. It's late so I'll keep this one short for today. Someone I knew well died at 2.40pm today. She was just over 40 years old. That's really not a long enough life and because it came from nowhere, it reinforces something we should be aware of each day - our mortality. 

It's really starting to hit home how short life is - and how short quality life can be too. Just yesterday I talked with a good friend about our ailments and the onset of arthritis creeping in and failing eyesight.

If we're fit and able, we need to make the most of our time now while we can still do the things we enjoy doing. We should aim to do more with our lives and keep a reminder to hand as the great scholars did - something that clearly defines our short time on this planet so we waste time no more.

RIP PIP. 

Why Compromise?

TAKING HALF MEASURES

There's many times when a compromise will be the best scenario for keeping the peace/balance. However, we can't please everyone all the time by finding a middle ground and why should we if nobody gets what they really want? There's no point living by half measures!

My partner and I are pretty well aligned in our goals and have a level of ambition that benefits both in our decisions for achieving results. However, even those in the most harmonious partnerships will have their individual preferences and objectives that don't perfectly align - as will those making collaborations with friends, colleagues and other circles we move in. The fact of the matter is - we can't live meaningful existences if we're always making compromises. We have to play out our lives with integrity, which means being true to ourselves and others about what we want. In a relationship, this can be something as fundamental as making a decision whether or not to have children. It can also be taken down to a micro-level. ie. making decisions on food/drink, sleep, social & time spent doing essential tasks or the things that entertain or benefit us physically/mentally. And, providing we accept that each needs to allow the other to have what makes them happy, we can still be together, aligned to our paths and mutually happy.

Collaboration
Considering the needs of others is essential for success, even for those who act with extreme single-mindedness. Goal seekers/winners and high achievers can alienate themselves by ignoring the needs of others. It can be a lonely place. And without understanding that there are alternative viewpoints, there can be no measure of success. Because, working towards goals needs a reference point to start from. Connecting with others to establish a footing on progress - works either as a springboard for reinforcing one's own resolve, or as a way to present and learn a different and at times equally beneficial or better way for achieving what we all want. So collaboration is essential - as long as the result ensures both have a winning solution at the end.

Reading

THE POWER OF KNOWLEDGE

Knowledge is power so they say. Taking on learned information and processing it in a way to be understood and used - ie. applied knowledge - takes time and effort. Learning is tough to do when there's so many other distractions, let alone when it's trying to read a 500+ page book on a subject that demands focussed study - so this one may take a while. Ten pages a day should see it finished in a few months though. The current book I'm looking at is on psychology called Social Cognition: Making Sense of People by Ziva Kunda.

Reading and absorbing
My teacher from primary school taught us how to read a book properly. First to read the front, taking in the title and author's name, then flicking to the back for a synopsis and reviews. Afterwards, taking in the sleeve note (hardback) and learning a little about the author. Finally looking at the contents, section headers and after, reading the preface or introduction along with any of the author's dedications to family, friends and loved ones. This should all be carefully considered before starting to read the actual book.

In the modern age, it's become increasingly difficult to stay focussed on one thing at a time and to truly immerse oneself in the task at hand, like reading a book. I usually find myself stopping to check emails, take calls, send texts, look up stuff on google and hop from one topic to the next. There never seems enough time to live in the moment with reminders, either digital or mental, taking us away from enjoying the moment. We need to isolate ourselves from these distractions if we're going to take on any new information from a book.

I now have a 'do not disturb' digital rule in place while doing a focussed task like reading. All phones, online access and emails etc. are off limits. Consequently, this is the first time in a long while that I can remember in recent memory that I've dedicated my full attention to fully absorb a book - carefully taking the time to look at the book in it's entirety and appreciating it in the quality old-world form of the printed page. 

Long live the book with the knowledge and detachment from the digital realms that it gives us!

Contacts

6° OF SEPARATION

Consider this (and select the one that appeals the most to you): Scarlet Johansson/Ryan Gosling will be the second cousin of a mate of the girl who was introduced by a friend of a friend that you bumped into at the gym today. This phenomena is called the 6° of separation. Essentially, you will be in contact with someone indirectly that will have a positive influence on your life - in this case if you're a fan of US film celebrities. 

If you're looking for a connection to get somewhere in life - put it out there. Think of the people you wish to make a connection with. You may be surprised at who you have access to that will help you to realise that goal. 

Hear Me Out

IT'S NOT WHAT YOU SAY, IT'S HOW YOU SAY IT

I learned something really effective today. How to get an important message across without saying much and how to grab someone's attention and keep it even though what I was saying had little or no value. Both were by the way I said the words and how I presented myself while delivering them. According to Albert Mehrabian and his 7%-38%-55% rule - we have greater impact communicating through tone of voice and even more with facial expressions than with the words themselves.

So, my weather waffle/chat in the coffee shop today received giggles and lots of eye contact - even though I talked complete nonsense, but all delivered with purpose and a cheery smile....which got me a free drink!

High Intensity Interval Training

SHOCK YOUR BODY

In the gym today, I witnessed some pretty sorry excuses for a work-out. What's the point of going? If you want to maintain a slim, toned physique and earn the right to consume a few alcoholic beverages on a Friday night without fear of bursting out of your jeans, then reading a paper whilst gently turning the legs on a gym bike, just ain't gonna cut it. The truth is - if you want to make a visit to the gym worth the time and money, you have to go through a bit of discomfort. It's meant to be tough. Otherwise, take a long walk, because it'll give you the same results, be more cost effective and the fresh air will be better for you.

H.I.I.T. or High Intensity Interval Training in long form, is becoming all the rage these days. It's essentially a form of exercise that shocks your body into the equivalent of a fight or flight state. Your heart rate is up for a few seconds while the limited energy reserves - the same ones used for getting you out of a tight spot and away from danger - are fired into action. This takes the body from 0-100% very quickly, followed by a recovery period where the reserves replenish while your heart and lungs catch up. It's certainly not something I'd say was enjoyable - you're not reading the sports section of your newspaper at this point! But it is only for very short bursts. Not only is this type of training good for pushing your aerobic levels up for fitness, it also improves recovery time and burns fat faster.

Granted - poodling along at a jog, slow cadence ride on a bike or at a comfortable level on the rower will still burn calories - albeit at a slower rate. The H.I.I.T. process is so effective that the body can effectively burn the same amount of calories a lot quicker and throughout the day - effectively giving desired results whilst allowing time for more pleasurable pursuits outside the gym.

Alcohol And Fitness

ALCOHOL AND WEIGHT GAIN

Alcohol consumption features prominently in the diet within western cultures. Taken at meal times or on it's own in social environments, it regularly forms a percentage of our daily calorie intake. The high calorie content of alcoholic beverages can add up - pushing our daily intake over the recommended daily amount which can contribute to weight gain.

It's a common misconception that drinking alcohol makes us fat. It certainly has contributing factors, but consuming alcohol on it's own, doesn't directly make us fatter. However, according to studies made on the effects from consuming alcohol, Dr Di Pasquale shows us that alcohol does affect our metabolism in ways that can contribute to changes in weight and body fat.

Learning how we process alcohol will help us to understand how these metabolism changes affect us and making a few adjustments to our diet etc. will mean we'll still have fun without experiencing the negative side effects. There's a lot of useful info out there on the internet. I've highlighted a few points from my learnings and included links below with some simple to follow tips at the end...

Rocket Fuel
Alcohol contains sugars that are broken down into acetate that are used for fuel in the body. Alcohol has the second highest energy per gram content (7kcal per gram - second only to pure fat at 9kcal per gram). It's quick for our body to use and this type of fast-access fuel that gets used up first. This is because the energy sources are quickly absorbed but as the body cannot store the energy that we take in from alcoholic drinks, it will exhaust the alcohol energy sources first before taking in fuel from other foods, including quality nutrient-rich sources.

"The bottom line is, the idea that alcohol just automatically turns into fat or gives you a beer belly is mistaken. It’s true that alcohol suppresses fat oxidation, but mainly, alcohol adds calories into your diet, messes with your hormones and can stimulate appetite, leading to even more calories consumed. That’s where the fat gain comes from."

Socialising Versus Fitness
Socialising and drinking is fun. It's boring having to nag and berate ourselves to stick within limits on the drinking but there has to be a clear objective when training for a particular goal. If the goal is to train the body and be trim for the summer, to fit in a wedding dress or if it's just to keep a basic level of maintenance, it's essential that all the hard work in the gym isn't in vein. So, maybe we just need to implement a few basic adjustments to our socialising and drinking habits to help avoid putting extra weight on.

– Eat Well: Simple one this - but how many times have we gone for drinks without eating first - only to grab a dirty burger or some greasy fast food as an after thought? Aim to eat a protein-rich, good fats, fresh veg and healthy fibre laden meal before going out. Something that isn't going to slow us down but will digest slowly, keeping blood sugar levels in check. We should avoid the temptation for eating greasy foods the following day too and opt for a healthy and nutritious breakfast instead.

– Hydrate: Drinking some water between every other alcoholic drink will slow down alcohol intoxication and will help flush the alcohol out at the end of the night, plus it might not leave us with a hangover in the morning.

– Choose Wisely: Some drinks are higher in calories than others. Mixers are a rich source of processed sugars and cocktails can contain up to twice as many calories as a light beer or wine spritzer.

– Move Around: Dancing after a few drinks will certainly help burn off the excess sugars but if we're not planning on strutting our stuff, it pays to be standing and animated rather than sedentary. Even, fitting in a brisk walk on route to the cab office/public transport etc. before returning home will speed the metabolism up enough to burn off some of the alcohol. And if it's possible to resist the temptation to lay around on the mornings after and take in some exercise instead to burn off excess sugars, there's a better chance of missing out on the hangover too.

At the end of the day - we all have to decide what we want from our dieting, exercising and socialising and find a balance. There's no point avoiding friends and fun for the sake of vanity - and likewise, we can't be beating ourselves up about over-indulging from time to time if it defeats the object of cutting loose & having a fun in the first place. It just helps us to have a better understanding of what it means to consume many extra calories in alcohol and fatty foods.

Understanding Body Energy Systems

FACTORS AFFECTING ENERGY USAGE

Energy. We need the best quality sources to perform well - just like we need good fuel in a sports car. Unlike a conventional car however, our body has more than just one energy type that it draws from. Depending on the activity, our body's energy regulation systems will switch over to the best energy source required for the task at hand.

A brief summary...

We take in fuel through food/drink in the form of carbohydrates, fat and protein. The sugars from these food sources are broken down into glucose, which in turn is stored in the muscles and liver as glycogen. Any extra intake of fuel is processed and deposited around the body as fat. Our bodies will then access the stored fuel for correct usage to regulate blood sugar levels - ensuring energy is deployed to brain, organs and limbs - prioritising fast-access energy sources for the vital functions of the body.

The fast access energy comes mostly from our glycogen stores of which we have a limited amount of. During exercise, our muscles adapt to using different energy sources and will break down fatty acids known as triglyceerides into energy for muscles as our bodies regulate the different energy processes depending on what we're doing and at what level. Certain energy breakdown and transformation processes are faster to access and deploy than others and it's how we train our bodies to use these energy sources that determines how well we perform and ultimately how good we will look in our beach attire.

Read on to better understand how we use energy in a workout or skip to the end for a few quick tips...

Sources
Our energy is metabolised into a form we can use after eating/drinking & digestion, sourced from three natural food components. Complex carbs like bread, pasta and rice being the easiest to draw energy from and those with high GI (High Glycemic Index) are the fastest to be absorbed into our bloodstream. They are prioritised for being metabolised by the body in this order:

- Carbohydrates

- Fats

- Proteins

During exercise
Three factors will determine how our body uses carbohydrates in relationship to fat: 

- Intensity levels

- Duration of exercise

- Fitness levels

Our body extracts the energy (calories) from digested food (macronutrients):

• Carbs (4kcal per gram). These should form 60% of our daily calories and are our staple for energy production. 

• Fats (9kcal per gram). 30% of daily calories. Also a major source of energy as well as providing insulation & protection. 

• Protein (4kcal per gram). Forming 10-15% of daily calories. Main role is for growth and repair. 

For us to actually use the three energy food sources, we use an energy transfer process called ATP (Adenosine Tri-phosphate) which calls on three energy systems:

- Creatine Phosphate (anaerobic)

- Anaerobic Glycolysis (anaerobic)

- Aerobic

Anaerobic & Aerobic

In essence - the first two, which are the fastest energy systems, do not require oxygen (anaerobic) - but there is only a finite amount of energy stored and will need constant replenishing after just a very short period when exercising at a peak level (from around 60-100% max output). 

The preferred energy source for operating at aerobic levels (up to around 60% max output) is taken from fat stores around the body and deployed through oxygenated blood. Our blood sugar levels will be regulated and fats converted into fuel, mobilised for use as we perform exercise and to replenish energy reserves in our muscles/liver, continuing to work long after we've finished activities.

By increasing our fitness levels - ie. raising our threshold for max output levels above 60% - our bodies will become more efficient at replenishing depleted muscles while we're undergoing intense periods of exercise. In turn, energy is taken from fat stores to be better used by the heart, lungs and limbs, leaving reserves of fast energy glucose back for brain function and intense bursts of activity. As we increase fitness levels, the body also starts to form more capillaries in order to better oxygenate the blood, thus aiding transfer of energy to the muscles and allowing quicker repair and recovery times as well. 

Using the right system

When starting to exercise, energy is produced without oxygen for at least the first few seconds before heart and lungs can catch up with the demands. For the following 5-15 minutes, muscles will use glycogen stores while the body mobilises fats to be broken down to fatty acids for use as energy in the muscles. It's key to have balanced levels of blood sugars at this point so the body is ready for drawing on fat stores as an energy source. If weight loss is the goal - this is why having a warm up before exercise if beneficial for optimising fat burning.

Tips on energy management for sports activities or weight control 
For optimising fat burning and greater performance in body and mind, consider the following:
- Only take on complex and processed carbohydrates with a high glycemic value (white bread, white rice, pasta, jacket/mashed potatoes) in smaller quantities and subsidise with unprocessed varieties, ie. whole grains or organic oats plus fresh fruit & vegetables where possible. Carbohydrates are a great source of energy but taking on extra carbs should be for when we really need them - ie. for playing sports and doing endurance activities. The body is good at breaking down the sugars from carbohydrates into an energy source for storage and as the liver only has room for a certain amount, once the muscles have been replenished - everything else will be stored as fat around the body. So it's good to be aware of this fact if weight-loss is your goal.
- Eat protein rich meals, fresh veg and fruit before resistance training - especially if it's the first meal of the day as the metabolism will be working hard to process proteins and will switch to fat stores on the body for it's energy sources. Alternatively, if the morning meal is made up of easy to absorb carbohydrates (ie. bread/toast, sugary cereals and fruit juices) it will be great for quick energy access but the fat stores will take second place as the body uses the newly taken on fast energy carbohydrates sources.
- Make sure to include a 5-10 minute warm-up before having intense workouts to activate the aerobic (ie. fat burning) energy system which helps burn fat while you work out.

Come back to it

REFINE IDEAS

Whether it's making plans for an event, designing a logo, sending an email, writing a letter or creating content for a blog page. Work out what you want to achieve, outline the content, jot down some notes, scamp out first drafts...and wait before sending. We're living in a fast-paced, quick-fix, immediate gratification period, brought about by the digital age. All too often, we'll rush things through without really considering what we're really trying to achieve. The quality of what we want to see, feel, portray - is greatly affected by the amount of time we put in. Chances are, the first idea we have, won't be the best one, so we need time to mull over inspired ideas and play with a few options before something that really works comes through to the forefront of the mind.

The writer understands this process of creating over a great length of time - Khaled Hosseini took a long time and many rough drafts to write The Kite Runner. He'd spend weeks going down a blind alley before choosing to rip everything up and start again. This painful process is necessary for creating great bodies of work. It takes patience and periods of discomfort exploring every possible avenue before eventually striking the right path and creating a work of great value.

Trying something new

Yoga, around for millennia, is truly amazing and should definitely be practiced by everyone. It's benefits are felt so much more than purely on the physical level. Yoga is helping me to be a more thoughtful, tolerant and positive person. I initially took yoga up as a way to improve flexibility and movement in injured muscles and joints and since I've starting to practice regularly, have noticed a huge improvement in general health & wellbeing. I will surely continue to practice yoga daily to carry through these benefits throughout the rest of my life.

I have to confess, when starting out, I felt very self conscious about my image, uncomfortable with the chanting and being in a room where I was the only guy. When I'd tell my mates about yoga - they'd recoil. Somehow, it's not seen as something 'men' do. It's crazy but apparently, we're meant to be lifting heavy weights as a show of strength/masculinity or maybe playing football. We definitely don't talk of spirituality or being connected to the earth. Thing is, doing the yoga will help with the weight training and very likely lesson the risk of injury in football too. What guys are really missing out on, are the meditative and focussing benefits that you get. Plus, doing yoga has really helped me deal with how I see myself/my ego and how I present myself or engage with others. Ultimately, practicing yoga, has given me the confidence to try new things that I'd have been afraid of doing because of (in the case of yoga) a stupid idea that it's not something guys do!

I'm fortunate right now to have a bit of a small window in the rat race of life - some time to stop & reflect with an opportunity to recharge/strengthen a battered body and soul. I'm trying out new things as a way to continue developing as a human being. It's all too easy to stay in the comfort zone and never grow as a person. Looking inward and around at life can make us feel uncomfortable & vulnerable - especially when the veil of reality is challenged, but it's better to come to terms rather than hold on to a false reality. I've seen it with older people who do not appear to have learned much for their years and I'm conscious of making sure that will never happen to me.

This week, I will be making the most of this small window to try different yoga, Qigong and meditation techniques at The Life Centre in Islington. They are currently offering a deal of £25 for 14 days unlimited classes. So, I will try Jivamukti - a style of yoga started by David Life and Sharon Gannon. Reading up on the pair, I found a couple of amazing videos of Sharon from the 80's practicing yoga to music. She has incredible flexibility and graceful movement. I also discovered a couple more talking abut veganism. She seems like a decent person who cares about the animals. In all the yoga videos I watched, the women again outnumber the men 20-1 which I still find incredible giving the benefits available for all. Will this balance ever change I wonder...

Whatever we make of the people, the beliefs and their low-grade videos - we shouldn't be judgemental of the things we know little about and practice being more open minded. So although I still feel very self-conscious and a little bit uncomfortable about putting myself in a room full of strangers and especially chanting with them - I will go along all the same. The important thing for me is to go and 'try'. Because, I've learned that it is good to deal with those egotistical and cynical aspects of the personality that potentially hold us all back from experiencing things - mainly because of what we've been previously taught to be the right/wrong way of doing things or placing too much importance on what others may think of us.

Carpe Diem

SEIZE THE DAY

It's too much taken for granted that each night we go to sleep, there's another day waiting for us in the morning. When we're young and seemingly invincible, the days seem long and old age so far away. We make plans for the future and often put things off that we believe can be better done at a later date without being fully aware of the vulnerability of life. If we're lucky to be living in a war-free country, safe town/city, or place where the odds of seeing another day are already stacked in our favour, we'll still not think much of the ultimate conclusion that awaits us. We blindly live our early years and wait for that planned long retirement to come. 

Better odds

We feel indestructible in our 20's, even in our 30's we can push the boundaries, but in our 40's, the capacity to regenerate and heal, diminishes, so there has to be some consideration to health because by 50's and beyond, any damaging lifestyles & habits not put into check, will be even harder to remove or fix. 

It could be you

It's not a nice thought - but getting a life-threatening illness can be a bit of a lottery apparently. Fresh research indicates that following a healthy lifestyle free from stresses may give better odds for living a fuller life for longer, but it could all boil down to luck at the end of the day. So don't put off today what can be done tomorrow. Do make the most of your parents, grandparents, friends & loved ones and face each day as if it were your last. Chances are, focussing on the positives and surrounding yourself with love and purpose, will raise the odds of being around, healthy & healthy for a very long time...but don't delay - seize the day!

Sticking to the programme

FOLLOWING SOME SIMPLE RULES

Make some positive changes by implementing some simple rules. Write down the plans, then set a time frame to work within. Don't be too hard on yourself - you want to be able to stick to these rules for the duration. Set out your goals and make a schedule. If the time frame is too short, the task won't feel enough of a challenge and if the timeframe too long, the discipline required won't be enough to get you through. The idea is to set yourself up with new and positive lifestyle changes. by removing old habits and forming new ones.

We're currently in week three of a six week training schedule that will help get the body back in shape for the summer and in good physical condition to best enjoy all the fun times that lie ahead. The early starts and hard work - an hour of intense exercise - have stopped the late nights and curbed the drinking levels. Initially, it was hard getting up so early but now, there's no chance of me missing a class as the lifestyle has been adjusted to fit around the exercise routine.

I've just written a blog/page on making plans called Taking Stock which outlines a few changes I've made to help me stay motivated and on track. And I'm using this blog to implement/track any positive changes I'm making by writing it all down. The action of writing intentions and results down really does help cement the changes we want to make and keep us focussed on making them. Then we can re-visit these pages in the future and see how we've got on.

Doing something

MAKING THE MOST OF PRODUCTIVE TIME

So yesterday was a mostly productive day - quite intense but with a bit of R&R. So I've set aside today as my first chance to do nothing. Doing 'nothing', as I've now realised, just isn't entirely possible. There's always a bit of 'I'll just do that first' and then after that I'll relax.... That's why planning on doing not very much today didn't work out too well...because the 'just do that' got in the way again and again. However, I'm ok with it today as I was being so efficiently productive, that I managed to get a lot done in a relatively short space of time.

That being said, It's a beautiful sunny, warm day here in London and yet I've spent the most part of it in front of a computer in a darkened room. Thing is, there'll be another sunny day but it's not often that I'll get such clarity on my thinking like today and you have to take those opportunities when they come along. I managed to get so much done this morning that I'm now in the sun with the knowledge that tomorrow will be another day of doing something with more breaks factored in rather than spending the whole day in front of a computer screen.

It's all down to balance - which can be said about everything in life. Finding a place of balance in our lives is always subjective and ever changing. Accepting that balance is merely a concept that should be monitored from a place of harmony within our mind body and environment, will help us to stay in tune more. That's the place I want (and need to get to) - where I'm less frantic trying to fit so much in to a day and not feeling so run ragged. If I'm in a more relaxed state, the working moments will be the most productive and rewarding too.

Do nothing

CLEAR YOUR DIARY

It's amazing how busy your day can get when you've got 'free' time. How do we manage to fit it all in when we're working 5 days a week and bringing up a family? 

There's always lots of tasks that need require action on the to do list. Many of these tasks do seem to have gotten more complicated these days - especially when it's dealing with customer services. You can't just call up and deal with something quickly anymore. Data protection, voice recognition telephone services and out of the UK call centres, means dealing with banks, credit card companies and even other standard service providers like mobile, satellite, broadband and other tech centres, takes a lot longer and often brings up additional tasks that need addressing.

Consequently, I've spent half my day dealing with accounts, insurance and banking issues. All have been fairly simple tasks in principle that have dragged on and left me feeling stressed out. It would be great to have a PA deal with these boring and life-draining tasks to free up the time for more rewarding pursuits.

Simplify

I've now decided against using my credit cards any more, mostly as I wish to clear my debt but also because their call centres irritate me that much. So knowing I won't have to deal with these calls anymore this will be a good motivation to stop my spending! I will also avoid having any internet provider other than using hotspots or use my phone's data for the same reasons. And I'm certainly not subscribing to satellite TV - so this will stop so much lounging in front of the TV. 

Ultimately, the less I have to deal with any of the above, plus banks, councils, HMRC or DVLA - the better it will make me feel. So, maybe it's also time to sell the car too. I'll then cycle more often or use a hire car when its required instead...

I've still got a couple more annoying calls to make today. Tomorrow I will clear the diary completely and switch this phone off instead. That way I'll see if it really is possible to clear the diary and do nothing!

Soups, Salads And Super Juices

SPRING FRESH

I love the spring - the fresh, bright mornings, the birdsong and the beginnings of life emerging after the end of winter. A bit of sunshine can work wonders and so can eating (and drinking) fresh vegetables. I'm aiming to have steamed vegetables with meals at least once a day but it's much easier if you can have a power shot that has some fruit and veg in one tasty drink, which is still healthy and vital if you prepare it fresh. Trouble is, making a juice takes time and sometimes that's where we all fall short and settle for convenience, ie. from the supermarket. Apparently, freshly pressed/squeezed juice needs to be consumed within 30 minutes to get the most benefit from the live enzymes that give us that burst of vitality. The way the food is processed, can also destroy the enzymes. But with the right kind of juicer, the juice will retain it's goodness and can be kept for up to 3 days if stored in an airtight container in the fridge.

Keeping It Fresh

Make a double batch of juice and use a Thermos flask to store it in the fridge. I tend to have a smoothie in the morning because it's also good for you and convenient. I have been using fruit juice from the supermarket, but now making a batch of juice when I get in from work seems the best time and I know the juice used with the freshly blended vegetables will still have some potency if a good blender has been used.

Instant Soup
Waitrose and Sainsbury's both have a line in pre-cut vegetables for soup. Just add stock and simmer for 25 minutes. Then blend to a fine or chunky consistency. This is the perfect answer for those looking for a healthy and convenient meal.

Salads Galore
It's the easiest time of the year to eat well. Gone are the stodgy, stew urges. Now for me it's all about grilled fish, torn chicken, lean beef - all mixed with some fresh and tasty salads. There's literally 100's of different ways to get a meal with fresh fruit, veg and leaf in one tasty meal and having a selection of the ingredients in the fridge means we can mix them all up into tasty, fresh and convenient meals in no time.

Stick To Your Guns

THINK IT THROUGH

How many times have we listened to someone else only to learn the hard way that we were right all along? We should keep a tally. That way, we'd see statistically that 90% of the times, we should listen to our heart and use our own rational.

Today, I chose to ignore what my mind was telling me to do. Thing is, the proper way of doing the task was going to take a bit longer - I'd have to go back and start again. I got lazy and listened to another person's advice that I knew was flawed. Yet I did it anyway. The result, £££ to fix. That's a big 1-0 in my tally for knowing I should have paid heed to what I knew was the right thing to do!

Weekend Get Aways

THE PEAK DISTRICT

Being in a major city like London, you have so much entertainment right on the doorstep. Theatre, film, culture and of course great pubs, restaurants and bars to meet with friends and have some fun. However, we have other great places of natural beauty also just on our doorstep. The Peak District can be reached by rail or car and is just a short 3hr journey away. There's great things to do like horse riding, hiking, cycling and nature watching.

The area also has some great pubs with local beers and hearty meals - and what better way to enjoy a pint after a full day's excursion walking or cycling the famous trails around the area than stopping at The Lady Bower Inn which is where we are today after completing a 28mile Ladybower loop on our mountain bikes.

The extra reward at the end of the trail was seeing the sun setting over Derwent Dam, which had a kind of other-worldly glow and gave the illusion of a floating reservoir of water and submersed castle at it's edge. After a heavy 4 hour exertion cycling up and down steep and rocky hills, the pint in the sun at the end was all the more sweeter and my 'fix' for taking on an adventure like this - new places and sites to explore, gave me a satisfaction that a workout in the gym can never compete with and a reminder to get away more at the weekends.

Bingeing

GLUTTONS

We're getting fatter. Obesity levels are rising – over half of the population of the UK are overweight or obese and 1/3 of the world's population are overweight and figures are set to increase. Apparently we take on an additional 580 calories a day in snacks alone. When I look back at family pictures from the 70's, everyone is super skinny. Not so any more. What's changed?

Choice and convenience. Too much and too easy. We're constantly being bombarded with clever marketing about food and it's becoming increasingly difficult to exert the willpower to stop ourselves grabbing a flapjack at 11 and a mocha and having a chocolate bar for mid afternoon snack and a pack of crisps with a pint (or 2/3) after work. Having so much choice and having it so readily available, means, unless we're mindful of these choices, the quality of the food we ingest is also going to be another major factor for growing our waistline and increasing the risk of illness.

The Quick Fix
Fast food and the quick fix solution are what we are choosing over having considered and quality alternatives. As well as having an impact on our food choices - the immediate fix for taking on new information has also meant we're ingesting far more info in the form of tweets, emails, RSS feeds, SMS, IM's - and with our news and updates coming through as small, easily absorbed chunks - we're gorging ourselves without any real thought about the value or quality of this information and the impact it has on our lives.

Everyone is working faster, cramming more into a day - trying to keep on top of the work / live balance and have enough energy to get it all done. We're going to make ourselves ill if we don't take more time to rest and reflect. We need to stop, look up from what we're caught up in, take some deep breaths and really think about what we're absorbing. Do we really need that flapjack – at a massive 440 Calories, high in both sugar and fat? No. Do we really need Facebook notifications or Twitter updates and emails distracting us from a family meal or something equally important. No.

Calming the mind
I found that my attention span was getting shorter and my thoughts jumping around too much to allow any greater thoughts for creativity to flow - all as a result of having constant bombardment from my iPhone and other connected devices. I've now turned off all notifications on computer and smart devices, removed myself from every newsletter subscription that isn't required, changed email settings to only check when I want to check them and will regularly switch to 'do not disturb' or even leave my phone switched off when at meal times, in a social environment or working on something that requires focus like reading a book, watching a film or generally relaxing. I avoid looking at any trashy newspapers/magazines/fanzines or blogs at all and do not watch TV. I have adblock installed on my computer and will only limit myself to certain times when I can 'surf' the internet.

Apparently, the time it will take to reset my mind in order for it to operate once again at a calmer level, will take some months to reset. A holiday will help but it's a lifestyle change that is required for setting up the mind to function well and I'm sure this is something a vast proportion of the population need to be doing too. Many are completely unaware of the lasting effects that bingeing on fast food and quick-fix information will have on their wellbeing and the more I see, hear and read about - the more I can observe it happening on a grand scale. 

I'm sure there will be a change coming about one day soon - either naturally as people tire of being 'connected' 24/7 or governments and working organisations will realise their workers are sick and unproductive and will implement some new rules and regulations.

Taking Responsibility

SELF MANAGEMENT

Question: Why do we need to be told what to do all the time? Answer: Because we are lazy with ourselves. Unless we have some authoritarian watching over us all the time, we skip class, take shortcuts, knock of early, slouch on the couch and procrastinate. Sometimes the watchful eye comes from parents, teachers, police, managers - and other times from our conscience or inner voice. By forming our tasks and goals into schedules, writing down progress and setting out a plan that can be stuck to, we'll be formulating a task that over time will become habit. The inner voice - your built in sergeant major, will kick you into gear.

Expert Help
I visited a really great physiotherapist in north London yesterday who has given me some exercises to do which should, over the next couple of weeks, start to show some improvements in my flexibility/movement on a damaged elbow & shoulder. I've set up a plan for the times I will follow these exercise routines and I'm confident that my health will improve if I stick to them.

My friend, who recommended this physio - has told me he doesn't do the exercises and this means that he'll take a lot longer to recover and the physio sessions will be tougher and ultimately, he'll pay a lot more than if he helped himself. The bottom line is that we must take responsibility for our health and be the tough authoritarian when we need to get things done in order to better ourselves.

Off The Grid

CONNECTIVITY IS A BIG TURN OFF

I've just had a really interesting chat with a psychologist this evening. The reason - I've just been through an extensive period of stress in a job where it's left me run ragged. I'm knackered both mentally and physically. This is not uncommon for someone of my age, particularly for a man, but we are not alone. There is a marked increase in cases for office workers showing signs of burnout and everything I've gone through, the psychologist has been through herself to some degree and so has her husband.

We're all stuck in a modern day burnout nightmare:
The psychologist recognised the symptoms in herself 10 years ago and this has helped her to learn more about ways to help others overcome these problems. I mentioned the modern day phenomena of 'always on technology' and I was surprised to hear that she turns her phone off regularly, either to airplane mode or switches over to 'do not disturb' and avoids using email wherever possible - basically off the grid like I wish to be. This is such a relief - and yet, so simple to fix. Turn off the phone! So now, my partner and I have talked about a holiday where we leave the phone and technology at home. Imagine that.... no smartphone!

We'll have to talk at meal times. I'm sure we'll manage. I'm already making changes to my technology use. My email signature now has a sign-off about intermittent checking and I've told family and friends that I may not always be easily contractible as I'm going to start leaving my phone at home or turned off more often. This won't be easy once I start working again though...

It's known that we have a problem within the workplace and yet we continue to make things worse - not better. Until the office environment is improved to allow a more modern way of working without the intense stresses of keeping up with email and the ever-faster turn around times, I'm switching to a completely different job - something where there's high demand with flexible hours but the pay is good too. Maybe I'll become a psychologist!

On The Rocks

RISK MANAGEMENT

I've always been an adventurous sort. As a kid, I'd scare the life out of my mum doing crazy (to her) things - ie. climbing up high and balancing on ledges. My childhood was filled with things that, had my poor mum seen me doing them, she'd have had a fit, I'm sure. Things like climbing 13 floors on the outside of a building at 12, jumping across the gap at the top and riding on top of the lifts - just to name a few.

Rocky relationship
So, we're in St Ives, Cornwall where I've been coming every Easter since I was a little kid. The town is on a sort of island - surrounded by rocks, which you can navigate to get to the other beaches. In the glorious lo-tech 70's and 80's, we had arcade games for a bit of a treat at the seaside, otherwise, we had to make our own fun with whatever we could find - and a lot of it was on and around these rocks. My brother and I were just reminiscing about our time here as children this morning, telling my niece and nephew about how we'd never been bored as kids.

We headed back from Carbis Bay Hotel after a lovely (boozy) family lunch and I suggested to my girlfriend that we take the rocks round, like my younger brother and I did at 12 & 8 years old - and join another walkway that takes us up the cliffs, back to the other adjoining beach just half a mile away. 

It was on the first tricky bit, that I realised my other half's abilities to climb slippery rocks was not as highly adapted as my own, but mercifully, with a bit of assistance, helped her to get around a potentially dangerous portion of the rocks. We'd managed to get around another couple of edgy bits - my girlfriend's three pint confidence helping her to beat the fear of serious injury or death, when we came to a really precarious and slippery part. Then it came back to me how I'd got my 8 yr old brother to do this section. It was pretty hairy looking at this now, even as a grown man - and I still enjoy dangerous pursuits like rock climbing for fun. What were we thinking!?

In the end, I had to get us up a different, equally steep and precarious cliff back to the path and safety - where we embraced and laughed about our recent brush & victory with death! The relationship was saved after all...

The tech-kid generation 

The kids never did get to play on the rocks. They weren't even allowed to stray out of mum & dad's sight for the whole trip. They were bored unless on an iPhone or in the arcade - they couldn't make their own fun. It's a very sad modern-day situation. 

I'm so glad I grew up in a different, more free-to-roam age. Kids should be allowed to explore more and we need to encourage it more. It's important for their characters to form properly. Otherwise, how will they ever find the metaphorical rocks needed to help them grow.

Some You Win...Some You Have To Let Go

IT'S THE TAKING PART THAT COUNTS

I like this saying. But I think it's used too often and in instances where winning really counts. The reason I like this phrase and for when it can be used - if you want to accept that no matter how hard you work at something, how hard you try and at what seemingly good odds you have for winning - sometimes, the result isn't the one you want. On these occasions, we need to take defeat gracefully, feel good about the good fortune of the winners and take enjoyment at being a part of the event itself. That way, everyone is a winner...

Life's Like A Duck Race

We went to a great little place today called Porthallow Cove, where we ate and drank at a fine pub called The Five Pilchards. This is also where they host the annual Easter Duck Race. Children and adults make their own ducks - some of which are elaborately made and others not so - and float them down a stream towards a cheering crowd of excited kids and (most excited) adults. 

We had one entrance in the kids race and two in the adult one. The crafts were lovingly prepared and geared for speed. We had fair odds of success. However, in both races, flimsy and poorly made craft won the races and claimed the large chocolate easter egg prizes. It hardly seemed fair when we'd put all the effort in! But, even though our craft was in the lead on three separate occasions, a twig or a shallow part of the bank would slow the craft down and give the lead away - and we came just outside of a place in each race. 

So, even though all the kids who took part, received a token chocolate egg, you could still tell who the winners were. The sun was shining and we'd enjoyed a fantastic lunch. We had tunes on in the car on the way back and the roof down, yet from the kids faces sitting in the back, you could still see who the winners weren't. It's in these moments that we need to use the phrase: 'it's the taking part that counts' - and really mean it. Because with all the other positives going on that were forgotten in that moment of coming in fourth, it was easy to get pulled in to taking on a mood that cast a downer on the afternoon's events. And like Forest Gump's chocolate box quote, I'm now taking ownership of my own wise words: 'life is like a duck race'. 

Sugar Sunday

THE GREAT EASTER EGG HUNT

Not being in any way religious, Easter Sunday to me is just another day to enjoy with family and friends. For the kids, it usually starts with an egg hunt. I love this game and can remember playing it when I was a kid. The eggs, being large and with extra packaging - were and still are, pretty easy to find in the house. So I've stepped the game up a bit as it's my turn to hide the chocolate now.

This year I've devised a game that involves searching for chocolates using a metal detector on the beach. I was a bit ambitious with the size of the area for a couple of youngsters to properly search in before the sun went down. Consequently, they weren't as thorough as they should have been and I ended up finding quite a few myself - it was a lot of fun! I think I enjoyed it the most...and by the end of the day, there was a lot of chocolate from the earlier large egg hunt from around the apartment coupled with the ones we'd planned for the beach. How do the kids manage to eat so much chocolate? Is this good for them (or us adults)? Maybe we need to have more healthier options - here's some great ideas on Pinterest - maybe next year, hey?!

Family Holidays

EASTER BREAK

The first bank holiday of the year - and the longest, is the Easter weekend. It signifies the start of Spring, longer and lighter days and the beginning's of Summer just around the corner. That's why everyone goes crazy! It's a big deal and you have to get it right. A lot of us will have been sun-starved and only just surfacing from the winter cave. If, like me, you've been on special diets and alcohol free for the most part of the year, this is a weekend to let the hair down and indulge yourself. Usually, that's what happens on my bank holiday every year and quite often they will be lost weekends. So, for fear of coming through the fog on the other side, a different weekend awaits this year. A family trip away. What better opportunity to spend a few quality days with loved ones - playing with the kids on the beach, eating ice creams and being merry with a drink or two.

So, it's time to down tools. And that means switching off the phones, leaving email and Facebook status well alone and drawing the focusing towards having fun with the family that will impart special memories the kids can retain for future moments, so they, in turn can take our grand kids to the special places when it's their turn.

Family holidays are a treat for the soul. Make them happen and make them special. It's the best reward you can give yourself, a reality check on life - and will reveal to us what and who are the most important people in our lives.

St Ives

AN ARTIST'S HAVEN

The picturesque seaside town of St Ives in Cornwall was once renowned for it's pilchard fishing and after the pier was constructed, also known for being the largest port on the north coast of Cornwall. Since the late 1800's, this pretty coastal town has became a famous destination for artists.

J M W Turner, was among one of the earliest artists attracted to St Ives by the quality of light, where he famously painted seascapes. The arrival of the railway line in 1877 made St Ives all the more accessible to aspiring artists and became a key destination for the middle classes to set up their holiday homes.

The town saw it's greatest boom for being a trendy destination for hippies, artists and rock 'n' roll jet setters in the 60's but saw a decline in the late 70's through to the 90's, as holiday makers took off for cheaper and the sunnier climates of the Mediterranean resorts. Cornwall has had somewhat of a resurgence over the last decade and returning this Easter weekend, I could see how crazy this town now gets in the summer months.

Happy Memories
My parents have been going to St Ives regularly since 1967. It's where they first went on holiday together and worked for a time over the summer. It's obviously a happy memory and they have a real connection to the town and it's townsfolk, regarding it fondly as a second home.

I've been visiting with my folks on Easter weekends since I can remember and have lots of happy memories of the beautiful beaches, (now very retro) arcades, narrow cobbled lanes and quaint tea & ice cream parlours. Being a graphic designer myself, I can attest to the pleasure St Ives offers those who visit. For a small town with such a rich history in art over the years, it's evident where such energy exists for creatives, and one can easily see first hand, where Turner himself took great inspiration from painting the breathtaking sea views. This has to be one of the most picturesque seaside towns in the UK and it's not surprising that so many holiday makers want to stay there too.

A Destination Of The Heart
Although I love St Ives and I have such fond memories of going there as a kid, I've always reasoned to myself that living here full time would be tough. The winters can be harsh and for a Londoner like myself, I'd likely find the quieter off season months a little too quiet.

However, with Cornwall's general popularity increasing amongst UK holiday makers, potentially due in part to the stronger Euro and family travel costs in general, it feels increasingly as if the holiday makers and new jet set, have taken over the place this Easter. According to the locals I speak to, the spike in visitors are not just isolated to the seasonal summer months these days either. More people are moving to Cornwall permanently and who can blame the! It stands to reason that places which are most popular, will evolve to accommodate the tastes of those investing time/money and it's evident from the many different accents I'm hearing, that foreign holiday makers are also in great appreciation of the seductive Cornish charm.

But still, I can feel the characters and their influences from the 70's and 80's, as well as the general quirky Cornish ways of doing things, are being ebbed away to cater for it's present day tourists and second home investors. Cornwall appears to be changing into a quintessentially British 'theme park' – twee, polished and dressed up in a reflection of the ideal rather opposed to the real. And although this boom for local businesses is a positive sign for growth, observing the overly-large flashy cars crawling in procession through narrow streets and witnessing where snazzy boutique hotels have replaced the wonky B&B's – plus with major high street chains like Pizza Express taking up prominence on the seafront, – could it be paradoxically said that St Ives' new-found success is potentially becoming it's failure too? I personally miss the authenticity from the way it was before, warts and all – change is always difficult to accept.

But who am I to judge, I visit for maybe a week or so per year and I'm just another visitor at the end of the day. Luckily, some things haven't changed at all. Sitting here right now in front of The Sloop Inn, watching the advancing tide and defending my ground against the brazen gulls who swoop in low to retrieve carelessly dropped chips at my feet, I still get a gratifying feeling of being in a special place that eternally remains part of me and me part of it.

Land's End, Cornwall c.1834 – J.M.W. Turner

Update March 2018: 
If you are fortunate enough to visit Cornwall and St Ives, you will appreciate it's inspirational lure for artists and tourists alike. The Tate gallery, St Ives, is the perfect place to view some of the greats and witness their inspiration from the coast first hand. For those wishing to own a piece of art capturing the beautiful Cornish coastal views, great painters and their work can be found here at Artsy. For visitors and residents of Amsterdam, Holland – the Rijksmuseum has an exhibition featuring J.M. W. Turner amongst other great masters: 'High Society' – Four centuries of glamour by the great masters of the history of art, including Cranach, Veronese, Velázquez, Reynolds, Gainsborough, Sargent, Munch and Manet.