theliferez

My secret antioxidant loaded winter warmer drink!

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I have a secret to tell you... I've been drinking this super amazing antioxidant loaded drink every morning this year.  And it makes me feel super virtuous! So I thought I'd finally share it so you can be virtuous too.  Also it's more of a winter warmer than a spring/summer refresher so it's more apt for October. 

 

KT's super antioxidant Winter Warmer drink 

juice of 1/2 a lemon 

juice of half a lime  

1/4 teaspoon of Clear Spring matcha green tea powder  

A slither of fresh ginger grated  

2 teaspoons of baobab powder  

manuka honey to taste  

Boil the kettle and place all the ingredients except the honey in a mug. Fill the mug with hot water and stir until all the ingredients are blended nicely. Add making honey to taste.  You're good to go!  I take mine in a KeepCup so I can enjoy on my morning commute :) 

Precision movement philosophy phrases to live by

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After last weeks blog about checking in with your goals for the last quarter of the year, I thought I'd follow that with some motivational inspiration. Sometimes we get so bogged down with the day to day stuff we forget the big picture reasons for living and enjoying life. So here are the Precision Movement phrases to live by... Everybody say Om! 

 

1. You are what you absorb 

Sadly just eating the right foods is now not enough if you are not absorbing their goodness! How do you know if you are absorbing the nutrition you eat? Well you should feel good for eating highly nutritious food but most of us don't know what good feels like if we have only what we feel like now to compare it to. So my recommendation would be to get your gut tested and see how functional it is. See our partners page for contact information on Karen Maidment and Hannah Richards who can help with this. 

 

2. Movement is the foundation of life 

From the movement of blood and transport of nutrients and removal of toxins to getting around town movement is absolutely essential for life. It's also really important to move well, efficiently and effectively to minimise injury and discomfort. I believe movement is as important as breathing, eating and sleeping.  Stagnation leads to injury, depression and indifference.  So move more and move well - if you need some help with this you know where I am. 

 

3. Your body is a thoroughbred 

We can take our body for granted. We don't think about what it does every day to enable us to live, to see, to hear, to communicate, to move, to breathe, to digest food. Our body is a gift, it is our house and we should take care of it like it's a thoroughbred race horse or a top of the line sports car. You wouldn't put sludge in a sports car so don't put rubbish in your body. You want to nurture your body, feed and water it well, give it sunlight and fresh air, move it regularly and give it a bit of challenge every day to make sure it can withstand the toughness of life. 

 

4. Study your user manual 

Too many people assume they know how to move well. Here's what happens - we are born, we teach ourselves to move (amazing!), we continue to learn good movement and sports in childhood and hopefully our teen years. Then we go to university and we either continue (super amazing!) or we stop moving. Then we go to work and it's basically all over. I'm generalising here but you get the idea. When we enter the work place we teach our bodies to adapt to the sitting work environment which can give us all kinds of issues. The greatest gift you can give yourself is re-learning good movement either through a sport like martial arts or dance or working with a movement specialist to support you and get you back to your sports. 

 

5. If you don't use it you lose it

I am a personal testament to this! If I don't exercise regularly I start to lose my strength, my stability my tone and my shape. Many of the people I work with begin to lose their postural endurance and flexibility.  You've got to make an ongoing commitment to yourself to maintain your body. You'll live a longer happier life if your body is agile, functional and well taken care of. It really comes down to loving yourself enough to take care of yourself. 

 

6. Get in your discomfort zone

Comfort doesn't lead to growth or change. I purposefully placed myself in some very uncomfortable situations this summer to remind myself what it's like for my clients to change movement patterns and posture - it can be frustrating and uncomfortable both physically, mentally and emotionally. So I do know what it's like to start something completely new - I highly recommend it regularly. The joy comes when you master something that you've been struggling with - that's growth, that's change, that's a life worth living and an example worth setting to your children, friends and family around you. 

 

7. Movement is a constant teacher 

I'm finding more and more as I work with clients watching them learn and connect with their bodies that movement serves as a fantastic teacher. No matter how long you have been training you can always learn some new movement or reconnect with how movement feels in your body. To me, mastering movement is not about just exercising it is about really understanding how your body works and serves you. I highly advocate using movement and sports for challenge and personal growth. I am still humbled by movement - it's always been my greatest teacher. 

 

8. Mind over matter 

Firstly the brain is the control centre of movement. We don't move unless the brain is motivated towards something. Many things are involved in the motivation of movement. One of the important factors is how you feel about/towards that intention. If you dislike what you are doing your brain gives a different output in contrast to if you do like what you are doing. So, when moving, even if the movement or exercise is something you don't particularly like, train your mind to find the benefit in it and feed that information through the brain and attach it to the exercise. The brain/mind/body will avoid things it doesn't like - so override the dislike factor - reframe it. The saying mind over matter is never more true than it is here! 

 

9. Be present 

When anyone comes to work with me in the studio yes there are reps and sets and alignment and gains and goals etc. But what I really think they gain is the experience of being present in their body. It might sound a little kooky but going to the studio or the gym and just going through the motions, the reps, the sets, thinking about work or what you'll do afterwards is really not as beneficial as being present with your body for your workout. Movement is an enriching educational experience. It's an outlet, a form of expression, a release of energy or a way of conjuring up energy. But all this good stuff only happens when we are present in our movement. It's like anything really - when you are present you are alive and the experience is banked. When you are somewhere else you're just wasting what you're doing in the present. 

 

So there you have it - 9 magical philosophical paragraphs to live by.   Now go forth and conquer... :D 

Your last quarter goals for 2015!

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I'm a bit nervous about writing this blog. When you write about accountability you really need to be accountable yourself right? I can't believe it's almost the end of 2015. As I get older I begin to get quite panicky about how quickly life passes particularly when it comes to business development and growth. The point of all this is to expose my goals for 2015 to you all again and find out what I have done already and what still needs to be done, in the hopes it will spark some inspiration in you all about what you still have left to do for 2015. 

 

My 2015 goals - recap 

 

Reading

I've read 8 books this year so I'm on track with that! Check out my top 4 summer reading recommendations here. 

 

Meditation 

My Meditation practice is going ok. I do an average of 3 meditations a week which is better than any other year I've tried. Now I know when I need a meditative time out to rest my brain and quiet the noise. I'd love to do meditation every day so I'll definitely make a bigger effort for the last part of the year.  I've been accepted on to a 10 Vipassana silent meditation retreat in October where I'll be meditating all day so I'll make up for lost time then! 

 

Gratitude journal 

The Gratitude journal is something I do every day. I've only missed a few days this year. It's probably the best goal I've ever set myself. It's easy to complain about what we don't have but really we are so lucky. Expressing gratitude for what we have puts us in a wonderfully productive mindset too! 

 

Time outs 

I did go away early in the year to Prague which I really enjoyed. I also took a staycation in late July to enjoy London and then took a trip to Sicily in mid-August. And as mentioned above I'm doing the silent retreat in October for 10 days. I'm giving myself bonus points for time out I've taken already this year. I find it really hard to do! 

 

Selfless service  

I had planned to produce a free eBook this year which is not yet completed but other freebies are coming in the last quarter of the year which I'll reveal in the next couple of blogs.  I am also working on an outreach project which I'll be talking more about in 2016.... Watch this space! 

 

Education

My sports massage course is booked and I've added A-level biology which I need for planned study later on. I also added in a Japanese language course over the summer. Konnichiwa! Ogenki desuka? 😉

 

Fitness 

The Vietnam trip will not happen for me this year. I've been so busy with work that I've not been able to recruit a sufficient number of people to come with me. Maybe next year... 

I bought my bike in January and I've been cycling with my Dad 4 times this year. Not quite every month but better than nothing at all! 

So as you can see, I'm as human as you. Some goals I've done well with, others not so much. I am really happy about the reading, meditation and gratitude journal. But I can tell you, if I hadn't set any of these goals I probably wouldn't have achieved much this year! 

Anyway, my point of sharing this is for you to check in with your own goals for 2015. What do you still have left to do this year? It's ok if your goals have changed and it's also ok if you haven't achieved some things you wanted to. Don't give yourself a hard time. Evaluate objectively - perhaps it was unrealistic for this year, look at the deep rooted motivation for your goals. What can you still do in 2015?  

 

My closing message is - just do it. You cannot live 2015 over again. So if there are still goals to achieve this last quarter then do it.  That's what helps you grow and makes your life interesting and enjoyable. 

An hour with KT how can I help you further?

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My work as a rehabilitation specialist is an important but relatively small part of health and wellness. I always try to give as much verbal advice as I can along with reading material and tonnes of motivational and moral support! But sometimes we need a little extra... Freebies anyone? ;) 

I'm offering an hour of my time throughout the months of September and October (to the first 15 people who sign up) to sit down and ask me anything about your health and wellness that you feel will support your work with me in the studio - (coffee and treats included obvs). If you are not currently a client of Precision Movement you can still book in with me - we don't discriminate here! 

All you need to do is:

1. Think of up to three topics you would like help with or would like to change. It could be a nutritional question, how to optimise your sleep, how to fit your home programme in to your life more optimally, to a new goal such as climbing Everest! 

2. Email me direct to book yourself in and list the topics you would like to chat about with me so I can prepare accordingly. 

3. Meet me at The Atrium restaurant at Grosvenor House Apartments and we'll discuss the topics and formulate a plan about how to integrate changes into your life for a healthier happier you. 

How does that sound? 

 

Contact KT direct at KT@precisionmovement and with the subject line "an hour with KT". Valid through September 1st - October 31st 2015. Appointments subject to KT's availability although we'll try to accommodate as much as possible. Appointments are non-transferable and cannot be rescheduled once booked. 

Precision Movement's inspiring summer book recommendations

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As many of you will remember I set myself some pretty hefty goals this year.  One of them was to read a book a month. I haven't quite stuck to this time frame but I have read 6 books this year so far! :) 

 

I try to think of many random ways I help make life a little easier for you all. So at this critical time of year when you are packing for your vacation and you realise you haven't got a book to read on the beach I have put together a list of my top four reads from this year so far. Now you can't say I don't look out for you all... ;p Without further ado my four hand picked book recommendations for summer 2015...

 

Winning Without Losing by Martin Bjergegaard

Probably the best business book I've ever read. Martin interviewed many of the top entrepreneurs on the planet asking them how they find and maintain what he calls the new dual optimum (a fancy phrase for the more globally recognised "work/life balance"). Hugely inspiring, with some great instant take-aways and broken into manageable chunks so you can read a chapter then take a dip in the pool, read a chapter then go for lunch. I'd recommend it if you need to recharge your business brain. 

 

13 Things Mentally Strong People Don't Do by Amy Morin 

Amy has a brilliant personal story to tell about her hardships and how she overcame them by NOT doing what mentally strong people DON'T do. If you're feeling a bit beaten up right now then this is a good booster for the spirit and the soul.  

 

When I Stop Talking You'll Know I'm Dead by Jerry Wientraub 

For a lighter story that reads more like a novel try Weintraub's life story of becoming a self-made man in Hollywood. With anecdotes about Sinatra, Elvis and a host of celebrities and musicians it's an engaging and fantastical story of a man who has lived what seems like a charmed life but he's worked his absolute socks off for.  I love his chutzpah - every good business person needs that! 

 

 The Road to Character by David Brooks

This is my most recent read.  I actually went to see David being interviewed in May which was a real treat.  This book is all about cultivating the eulogy virtues. We're pretty good at the CV virtues but perhaps not so focussed on the virtues that develop our character - such as bravery, kindness and selflessness. David takes 9 inspiring people from history who have made a difference to the world with their strength of character. He explores their lives and how they developed their eulogy virtues.  It's a beautiful and humbling read - good for an ego check! 

 

For those of you who are jetting off for the summer I wish you happy travels. Be safe. Make memories. Enjoy every moment. I'll still be posting so keep reading and read a book or two - it's really good for relieving stress! 

 

The Life Resolution - the only one to make - EVER

Happy New Year
Happy New Year

Have you set your New Years resolution (NYR)?  No?  Good!  Don't do it.  Seriously do not set a New Years resolution this year.  Here is what is faulty with the NYR...

Faulty goods

Often we set a short term goal that can be achieved within 3 months - to stop smoking, lose weight, go to the gym, stop drinking so much etc.  Some of us achieve it most of us lose interest.  If we do achieve our goal (yay - well done you!) we are prone to slip back into our old ways and vow to ourselves in 9 months we'll try again.  

Why?  Because life is too important.  We are creatures that seek out good times and fun.  We want to participate.  So how do we deal with the conundrum of good times v being good?  

Golden Goods!

Precision Movement challenges you to set a Life Resolution (#liferez). The liferez is a lifestyle change.  It starts with taking a good look at your life and saying what can I change here to be healthier, happier and have optimal wellness and enjoy my fitness?

Instructions

The liferez is exceptionally easy to assemble.  You choose your changes and when, where and how to implement them and the reasons for doing so.  Ideally make one small change each month.  If you feel your change is successfully implemented and fits well with your life then go on and change something else.  

Completely customised

Your liferez is designed by you.  You can choose anything you would like to improve from as little as one less cup of coffee per day to taking your first vacation in 5 years.  We all have different needs, priorities and responsibilities so make changes that serve your life.  If getting to the gym 5 days a week is impossible for you then don't include this in your liferez.  Seek out what would work better for you.  Measure your progress by your own life yard stick.

Second class post and loving it

The liferez is an endurance event - it's your life.  You wouldn't want to sprint through your life akin to same day DPD delivery would you?  You'd want to take your time, sit in the post office for a while and enjoy the view, take a few travels, maybe get lost and redirected before arriving at your destination a la 2nd class Royal Mail.  With the liferez you'll make smaller steady changes that you can work into your life over time.  They'll take a little effort in the beginning but will soon feel routine.  

T&Cs

With the liferez you will value the T&Cs and you get to make up your own.  My T&Cs are based around the 80/20 rule.  80% of the time I am golden and 20% I splash out and throw caution to the wind.  My T&Cs stipulate that after my splash out I return to my golden ways and this keeps my liferez in check.

Guarantee 

The great thing about the liferez is as long as you use it consistently it has a lifetime guarantee.  It will always serve you.  

Want to know more about TheLifeRez?  Follow me on Twitter and use #theliferez or on Facebook. Contact me at KT@precisionmovement.co.uk