Tag

stress - CrossFit London

Stress

How you manage stress is crucial.

If you ignore it and continue to eat rubbish, blot out your pain by booze, and continue to do “stupid stuff” (just for another hit of adrenaline), eventually it will drag you down.

Most chronic conditions have a stress connection. Stress rips relationships apart!

For now start thinking about what are the good things you can do to relieve stress, and what are the things that make your stress even worse.

Here is a handy infographic to nudge you along

If you want help managing your stress, see what we can do at Crossfit London to help you. Why not  get in contact

Contact Page Form

 

 

Emotions and Food.

Every year some people attend a few food-based education sessions, sign up for a few exercise classes, turn over a new leaf, and voila a few months later they are at a healthy target weight. According to the obesity statistics, about 50% of the population are able to maintain a healthy weight, and a physique they are  (presumably) comfortable with, without ever seeing a trainer or a weight loss expert. Some people so it seems,  have a natural gift to maintain a balance between food and activity.

For others, this balance is an impossibility. Seemingly simple healthy eating rules are to some, a stress-inducing nightmare.  Sometimes emotions can be controlled for a short-term celebrity diet. For many, this denial results in unwanted weight gain!

To be utterly clear, about 50% of the population needs no emotional food or eating support what so ever.    If you simply need some hints on the mechanics, there is  lots of weight-loss advice out there, from weighing to calorie counting.  The mechanics that successful weight managers use are here. . If you want  support in working out your macros, it’s here at our nutrition service

These methods and hints work brilliantly as long as you haven’t made an emotional connection with food.

If you have an emotional connection, the science says that methods like calorie counting will send your stress levels through the roof.

The moment you see food as a reward, a comforter, a stress reliever or central to family life,  most unsupported attempts to control how what, or when you eat will magnify the stress you feel. In many cases, your current relationship with food is the only thing that keeps you together.

Thankfully in between the numerous: “It’s the food stupid” diets, there have been great strides taken to understand some people underlying emotion/food issues.

The conclusions are clear. Until you work out how to change your body image,  recognise and properly deal with your emotions, acclimatise to change and normalise your eating,  food will continue to dominate, rule, and ruin your life. To help we will now be running a monthly free 5-day “food and emotions challenge” Hopefully with a better, snappier, name (but no promises)!

Over the 5 days, you take part in some interesting behavior and mindset challenges and join in thought-provoking online discussions ( possibly by zoom, more likely to be in the Crossfit London Facebook group join here ) At the end of the challenge you’ll have some interesting ideas to either continue a self researched journey or chat to our team and see if you’d like some more support!

Here is how to get involved.

Step 1: Identify if you are an emotional eater

complete this  questionnaire and we will  tell you if your eating is emotionally driven

The Emotional Eating Questionnaire

If you know you have an emotional issue with food and find the questionnaire idea daunting/ or don’t like the one we are currently using, we can add you to the challenge without it! just drop us an email and say “add me to the  emotions/food challenge”)

(If you have problems with the questionnaire link email me and I’ll send it to you directly)

Once you’ve submitted the questionnaire we will tell you if you have issues that the challenge will help with.

Step 2: If we think the challenge will work for you, we will send you the background to the challenge and some basic tasks to help you prepare for it.

Step 3 whilst it’s not clear at the time of writing if we will use Zoom or  a Facebook group for our daily discussions, it’s as well to join the Facebook group asap here 

Step 4 each day of the challenge you’ll be sent some interesting tasks by email to make you think about things as varied as your body image, your emotions,  your social flexibility. We will discuss the results, issues, problems either on zoom or in the Facebook group later that day.

The first challenge will start on Monday 1st Feb ( We thought we’d leave some space between then and the nonsense of new years resolutions. This gives you time to jump into a 7 days celeb starvation diet, and remind yourself how awful and destructive they are before you start!).

 

 

The L-sit will calm you down!

Whilst everyone likes a rippling physique, there  are exercises that are simply good for you, sometimes, for reasons that are not immediately obvious.

The L sit can have an impact on your stress levels. It was recently established that there is a connection between your core, your brain, your adrenal glands and thus the release of the stress hormone cortisol. It’s only been tested on Monkeys, but it’s very interesting.

Classically it was thought that most of the body systems worked top down. You think it, and the brain sends out the memo.

Basically, the primary cortex portion of your brain (or M1 for short) contains a map of your entire body including regions like your legs, arms, face, and your core. 

To everybody’s surprise, boffins have discovered a large number of neurons in the M1 that controlled the adrenal medulla. Plus, most of these neurons were located in the axial muscle region of the M1. Stated plainly: “Well, lo and behold, core muscles have an impact on stress,” says Peter Strick, PhD, a professor and chair of the department of neurobiology at the University of Pittsburgh Brain Institute. 

“One clear implication of this organization is that the sympathetic responses which occur during activities such as exercise, the performance of demanding cognitive tasks, and the experience of emotions are generated by neural activity from the same cortical areas that are responsible for these behaviors.” (The mind–body problem: Circuits that link the cerebral cortex to the adrenal medulla)

This isn’t that much of a surprise although as the mind body connection has been fairly known, or boringly worked to death, depending on your perspective. What we are beginning to see is the pathways for a body mind connection.

How you treat  your body has a direct impact on your emotions .

The psychologists, hippies and new age weirdos had always talked about this connection. I went to a charity fire walk in Liverpool Street, London several years ago, and we were made to power pose (stand there, legs astride, “being powerful”) to prepare us for the  rigours of the fire walk to come. Without such preparations, we would clearly have died.

Whilst power posing per se isn’t at all guaranteed (other studies found it to be utter tosh), its enough to understand  that:

  “specific multisynaptic circuits exist to link movement, cognition, and affect to the function of the adrenal medulla. This circuitry may mediate the effects of internal states like chronic stress and depression on organ function and, thus, provide a concrete neural substrate for some psychosomatic illness”.

All of which is a long winded rambling way of saying, do the L sit! ‘Cause your core sort of chats to your stress bits. Like”.

It’s OK.  I hang around with some really trashy people and have picked up some filthy phrasing habits.

To own the L sit, here are the stages! It’s vaguely abusive in places 

Stage 1. Notice the burger you are scoffing

Stage 2 put the burger down

The abusive thought behind stage 1 & 2 really is unnecessary. You can get good strong abs and still eat crap, you probably won’t be able to see them though. Although eating crap per se is bad for you.

Stage 3 grab the edge of the health and safety checked chair and push your ass off the seat, Notice how your bum is behind your hands. Find a balance. Practice for a few weeks (less if its easy)

Stage 4  Build on stage 3 , then stick one of your legs in front of you.Yikes. It’s hard for some, not so for others. You are lucky or you are not. Practice this and stage 5 together. One leg, then the other. Feel free to cry. Everyone likes people who can express emotional  weakness

Stage 5, is the other leg!

Stage 6. Hurrah, both legs out “purleez”

Stage 1-6  can be almost instant or its 6 weeks worth of work.

Then you can do it on the floor with paralletts

Then you start your disgusting journey to 2 minutes!

You’ll love the abs you get, the core control, and of course you’ll be calm and stress free!

Bug your Crossfit london  trainer and they will get you L sitting, like you were born to it. It will soon become easy ( this is a lie: it will always suck. If you have Abs of steel, we will  just put weight on your feet to me it awful again)

Thanks to  the PDF  The L Sit on Andrewstemler.com

The sketches are from is.tatsuo@gmail.com