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All Posts By

Ben Taylor

Belinda is Back Moving and feeling great!

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“My chronic pain started as a 17 year old when I was playing competitive netball and I got to the point where I heard constant clicking and limping and I couldn’t keep going. From there I slowly stopped doing all activities including horse riding, golf, all falling by the wayside. After having kids, the hip pain got a lot worse and started spreading to my knees and back leaving me with severely restricted movement and constant pain. I was at the point where I stayed home, less activity and putting on weight. I started pilates and being doing it for 10 years, wishing for something else to give me more movement and less pain, but no one could give me the answers. Pilates was good but wasn’t enough to get me back to normal daily activities like walking my boys to school.

I wish I could find a professional who knew what they were talking about.

I found myself at Tailored Health as recommended by a new GP and this was one of those GO past GO moments, collect your $200 and don’t look back. I started the 30 day Back Moving challenge. I was surprised how quickly my pain started to reduce as I had been given exercises that worked directly on my source of pain which has allowed me to get back moving pain free. I now walk my boys to school which was my initial goal and I play kick to kick with the football all without fear of re-injuring myself. I feel stronger and I can lift stuff! I relocated a plant the other day and my husband was in shock because I did it all alone without any discomfort. My headspace is a lot clearer and I am now looking forward to getting back to the activities that I gave up 20 years ago. I actually feel euphoric when leaving group exercise class- puts a skip in my step and smile on my face. And the beauty of the group exercises and appointments is the accountability to come each week, it keeps me on track even when there are setbacks and I have a small flare up, I always leave with a smile.”

Sinead Completes Her First Triatholon

By | Health & Wellness

Getting up at 6am on a Sunday to go swim in the ocean, ride a bike and then run with jelly legs, alongside hundreds of strangers, probably doesn’t sound appealing to most people. It is however more fun than you would think and a pretty cool accomplishment. This is what I did two Sundays ago on a sunny morning in Elwood. A triathlon was something I had talked about doing for years without actually doing anything about it. On New Years Eve, I wrote down on a piece of paper that I was going to do just that in 2018. Writing it down then encouraged me to take the next step and sign up to do one.

I chose the ‘fun’ tri length. It really doesn’t sound fun but it kind of was! It was a 250m swim, 10km bike ride and 3km run. Swimming is probably the part most people are intimidated by. Not having any walls to kick off every 25m was my biggest fear. So I decided to take baby steps by starting in a pool, practicing my breathing and the feeling of pulling through the water. I then practiced once or twice in the ocean, with my exercise pal by my side telling me when I was veering off to one side (it happened a lot). With someone there, swimming in the ocean wasn’t as scary. Cycling and running are a bit easier to practice. I am lucky to live close to awesome bike tracks which I feel safe to cycle along. And running is good to do when you have nice surroundings and someone to run with who is just a little bit faster than you.

The day before the triathlon, I joined in to a free ‘tips and tricks’ info session, run by Tri Alliance. It was on at the same place I could collect my race pack and was definitely worth heading along to. They gave tips about each stage and how to do transitions. I have highlighted the stand out tips below. They also walk you through the track so you know where to start, where to put your bike and gear, as well as see what wave you start in for the swim (pardon the pun…?). The morning of was pretty nerve wracking but everyone there is in the same boat and there to tell you where to go and what to do. I had time to suss it all out, get into the water and put my head under before I started (one great tip!). It was really good to be racing against myself and being able to go at my own pace. My aim was to finish it, and that’s what I did! The swim seemed to go on for a lot longer than I expected and I did have an “Oh my god this is hard!” moment, but once everyone spreads out and I got my breathing under control, it was OK. I was lucky that the water was pretty flat. It didn’t stop me from swimming at an angle but I got there in the end. The transition from water to bike is a bit funny because it was longer than I expected and it feels weird to be running in your swimmers and barefoot! The bike ride was good, as I had plenty of room around me and I could enjoy the view as I went. The shuffle running with your bike to drop it off again felt a bit weird but then I was excited that I was on the last stage. The run was a bit tricky as my legs felt like jelly for most of it, but I decided that I didn’t want to stop so I just kept chipping away. The last part of the run was exciting because I knew I was almost there! I had my biggest fan waiting at the finish line to snap the moment. A triathlon done and dusted all before 9am!

Top tips:
• Check your bike tyres aren’t flat before you start (something I did not do)
• Get there early so you don’t miss the transition closing before you put your bike in place (also something I did not do)
• Get your head and body wet before you start – this will stop the initial shock of the water
• If you swim slower, you end up swimming faster in the ocean. Don’t rush, take your time, and give yourself time to breathe.
• Every so often, pop your head above the water to make sure you’re on track
• Put a colourful towel next to your bike so you can see where it is from a distance
• Your legs will feel very funny getting off your bike for the run but keep going!!
• Have a dedicated photographer in your cheer squad so you can show off your accomplishment
• Enjoy a yummy breakfast after – you did it!!

Next step, sprint distance triathlon……… 750m swim, 20km cycle, 5km run.

Volume 3

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What do you want to achieve-

If you have a big goal or perhaps a New Year resolution, how are you going? Are you progressing towards your big goal? How do you know if you are on track? We are already in March with the New Year a distant memory so I’d like to look a little deeper into achieving goals and give you some tips that have helped me and many others.

The biggest first step you can take is to simply write down your goals. I often find that people can describe their goals to me verbally in a general manner. However, this often not enough if you want to succeed. Dr. Gail Matthews, a psychology professor, proved in a study with 267 participants that by writing down your goals you are 42% more likely to achieve them as those who do not. I have personally found that when I write down my goals the following happens:

  1. It forces you to clarify exactly what you want. Imagine you start a trip with no particular destination in mind. What do you need to pack? What path will you take? How do you know when you have arrived?  Picking a destination and working backwards will help bring clarity to what you really want to achieve, big or small, short or long term.
  2. It motivates you to take action.The plan to achieve your goal is written down and it’s now time for ACTION! Reviewing your  goals regularly can help you to continue to persist with action. Often this can be the missing ingredient to achieving your goal. It may be the size or complexity of the goal along with many other reasons as to why action never happens. An Exercise Physiologist or coach like figure can help you split up your goals into achievable pieces one step at a time and offer the support you need to get started. Research has shown you are 77% more likely to achieve your goals by simply sharing your written down goals with another person. This adds to you a whole new level of accountability and support towards your goal.
  3. Helps you provide a filter for other opportunities. There is no doubt that there will be distractions and temptations along the pathway to your destination. Aim to use your goal to filter the distractions by asking “Will this distraction move me closer or further from my goal?” The decision is then yours to say YES or NO. The greater planning and desire behind your list of written goals the easier it will be to make decisions about temptations along the way.
  4. It will help you overcome resistance. Every meaningful dream or goal encounters resistance. From the moment you set a goal, you will begin to feel it. Focus on the goal and the momentum will start to gather. In contrast, if focus on the resistance it will only get stronger.
  5. So you can see and celebrate your progress. Life can be hard. Particularly when you aren’t seeing progress. By checking in with your written down goals you can measure your progress. You can see how far you have come and how far you need to go. Written goals are like the road signs on a highway counting down to your destination. Seize these as opportunities at each road sign and celebrate as you go. Come up with your own rewards system as you tick off the milestones along the way. Get creative and see what can you come up with. In time you will pass your final road sign and arrive at GOAL ACHIEVED!!!

I am not saying that committing to writing down your goals is the end-game, but it’ll put your far ahead of those who don’t.

I’d love to hear what are you aiming for? When have successfully achieved a goal? What techniques did you use to achieve your goal?

Until my next post have a great week 🙂

Ben Taylor

ben@tailoredhealth.com.au

0434 451 226

Volume 2

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Are you time poor- Too busy to exercise-

Have you been skipping exercise lately? If so, there are a number of ways you can fit exercise into each day to help you achieve a healthier life.

Do you lean towards an all or nothing mindset? Do you put obstacles in the way to prevent exercise from happening?

Breaking down the task of a whole exercise program can often help us overcome the barriers that are in our way. For example, if we know one stretch that will immediately reduce our neck stiffness, why not complete it whilst waiting for the kettle to boil? Perhaps complete those hip strengthening exercises whilst watching the TV? Or maybe pick a handful of lower body stretches to do in your rest breaks while strengthening your upper body (a favourite of mine).

No-one said that exercise has to be completed in a gym for it to count or sitting in a corner facing a blank white wall. Aim to tie an exercise into a routine, behaviour or activity you already do daily. This way you don’t have to put aside more time or muster up higher levels of motivation. If you can find times where you are waiting throughout the day, either sitting or standing, try to pick one of these times to get better at a stretch or strengthening exercise. I’d suggest an exercise which gives you the most relief or bang for your buck. Master one new exercise and often you will find it will snowball onto others.

A great way to exercise is to create an exercise circuit. A typical exercise circuit will include a work period and a short recovery period to get to the next exercise or activity. Some reasons of why an exercise circuit could work in your life would include:

  • Time efficient
  • Simple – could start with 2 different exercises
  • Improve your strength and cardiovascular fitness at the same time
  • Cost effective – requiring no equipment, or very little like a chair and a wall
  • Flexible – tailor the circuit to fit into the time frame you have
  • Variety – mix it up from day to day

A client of mine told me about how she would do 2 simple exercises in between doing jobs around the house after she got home from work. An example was 2 sets of 10 reps after putting on a load of washing, folding some clothes and changing the bed sheets. Such a simple yet effective work out, all as part of her routine for that day.

The ideas here aren’t necessarily a replacement for all of one’s weekly exercise needs, however it can be a great starting point for those who are looking to exercise or for those wanting to get a slight edge towards achieving their health and fitness goals faster.

Other more common examples include parking your car further away, walking and talking for a meeting or taking the stairs. How creative can you get with your exercise? I would love to hear what you can come up with so please share your ideas and help others in similar situations to you.

Until my next post have a great week 🙂

Ben Taylor

ben@tailoredhealth.com.au

0434 451 226

Volume 1

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HAVE YOU EVER HAD A NEW YEAR RESOLUTION THAT YOU DIDN’T STICK TO? OR MAYBE STARTED BUT LOST THE MOTIVATION AFTER AMONTH OR TWO? DO YOU WANT TO MAKE LONG LASTING CHANGES THIS YEAR?

IF YOU SAID YES TO THE ABOVE, PLEASE ENJOY THE FOLLOWING…

It’s that great time of the year where we all get that “fresh start” feeling and begin thinking about setting some goals, changing a habit or perhaps starting something new. Motivation is at an all time high and you are raring to go! A voice inside your head is saying “New year. New me.”

Resolutions I frequently hear include “I’m going to exercise for 30mins everyday” or “I’m going to remove all sweet snacks from my diet”.  I encourage all endeavours to improve one’s health and wellbeing however too often I see these efforts fading over time. January gym goers lose their motivation by February and those sugary treats thrown out after New Year’s Eve start to creep back into the pantry.

I’d like to share with you my ideas on how you can effectively turn your new year resolution or dream into a goal that you can measure over time.

Taking the first step is one of the hardest parts, however if you have already started moving more or eating healthier high 5 yourself for moving in the right direction!

Often the most difficult part can be keeping the motivation up as time goes on. There is a parallel relationship between motivation and the size of the change being made or difficulty of the task. For instance the bigger the change you make, the higher your motivation levels have to be to achieve the new you.  In contrast, the smaller the change the less motivation, time and energy required.

An example where I have applied this method myself is with my morning wake up times. In the past nothing much would ever get done after I returned home from work so in an effort to become more productive with my time, I decided 3 months ago to get up earlier. The resolution, dream or long term goal for me was to wake up at 5am on weekdays.

Over the last 3 months I have consistently been waking up 5 minutes earlier each week and am currently getting up at 6.10am. The good thing is that I’ve been able to stick to this plan for 3 months without my body resisting to the behaviour change. I now know that in 14 weeks, on the 18th of March, I’ll be getting up at 5am, my body will be adjusted to the time and I won’t be falling asleep at my desk as the behaviour will be well ingrained.

Some of you may be thinking…”Wow that progress is at a snail pace.Why not just wake up at 5am?” I acknowledge and congratulate those who can change to getting up 2hrs earlier, or start exercising for 30mins daily from nothing, cut out all processed sugar from their diet or go cold turkey quitting cigarettes. Your motivation is clearly persistent and very high allowing you to be successful.

For the majority of people out there, I agree with BJ Fogg who believes that if you “Plant a tiny seed in the right spot, it will grow without coaxing.” I know if I was to set my alarm for 5am 3 months ago I may have stuck at the habit for a week and then given up believing that it is just too hard to wake up at such an hour.  I see the same with my Exercise Physiology clients, friends and family who set out with great intentions to start exercising daily but eventually motivation starts to fade and the difficulty of exercising 30mins a day becomes too much.

What if I asked you to aim for 7×10 minute walks per week at a moderate intensity? And every month you add 5 minutes to each walk? By the time May came around you would be walking 150 minutes a week which is the Australian adult physical activity guideline to maintain good health.

I encourage everyone to dream big! I ask you to consider breaking down that dream into tiny parts, consistently building momentum as time goes on. What will your tiny habit be? How will it progress you towards your resolution?

I would love to hear about your resolutions, tiny habits or any other questions you may have.

Until my next post have a great week 🙂

Ben Taylor

ben@tailoredhealth.com.au

0434 451 226