Exercise Yourself Happy

We’re all aware of the physical benefits of exercise, but what is becoming more and more apparent is the positive effect it can have on your state of mind. Exercise can actually make you happier. And here are five good reasons why:

1. It boosts the ‘happy’ chemical in your brain

Exercise releases Dopamine, a neurotransmitter that is vital in creating feelings of pleasure and happiness. It’s also responsible for feelings of motivation so the more your exercise, the more motivated you’ll feel in general, which will help in all areas of your life. 

Dopamine decreases with age so all the more reason to get out there and get active if you want to be smiling well into your twilight years.

2. You’ll feel less stressed

When you exercise you are submitting your body to low levels of stress as it raises your heart rate and triggers hormonal changes. By exercising regularly your body learns to cope with this level of stress, which in turn enables it to cope much better with any stress you encounter in day-to-day life. 

More exercise equals less stress. And less stress means a happier way of life.

3.You’ll have more energy

There is no doubt that exercise leaves you feeling energized, rejuvenated and ready to take on the world. So when you have that nagging voice in your head saying, ‘I’ll just skip it today. I’m too tired/ busy/ stressed’ remember that you always feel better when you’ve done it.

Exercise equals energy! And energy gives you the get up and go to enjoy life.

4. It will ease anxiety

Anxiety along with stress is one of the worst offenders of our modern world. If you suffer from anxiety, exercise may be a way to cure those difficult feelings.

Recent studies on people suffering from anxiety show that exercise gives an immediate mood boost, which is followed by longer-term relief, similar to that offered by talking therapy and meditation.

So when you’re feeling anxious, have a workout, you’ll feel happier for days afterwards.

5. It will boost your confidence

Feeling good about your body and how you look is so important to your overall wellbeing. No one is happier than a person comfortable in their own skin.

If you suffer from low self-esteem due to how you feel about your body, this can have a negative affect on many areas of your life from relationships to career and personal aspirations. Exercise can change this. Getting into a regular routine you will see your body start to change and be amazed at how quickly you begin to feel better. Not only will you like the way you look, you’ll also have a sense of pride and achievement at what you’ve accomplished. Because the bottom line is, you did it for yourself.

And what if you don’t like exercise? Well, I believe everyone can enjoy exercise, it’s just a case of finding something you like doing. Remember it doesn’t have to be going to a gym; it could be a walking club, cycling, archery, yoga, pilates, dance, a team sport like football or netball, anything to get you moving.

Whatever your gender or your age there is something out there for you. Be open minded, look at what there is available in your area. Be brave and try something new. You’ll be amazed at how it can change your life; you’ll meet new people, you’ll get fitter and most importantly, you’ll exercise yourself happy.

© Rachel Lawrence. All rights reserved. No reproduction without permission.

The importance of core strength for runners

Having just taught a Pilates workshop aimed at runners for lululemon UK in London, I thought it would be timely to follow up with some thoughts on exactly why core strength is so important if you run. 

Run faster and further with less chance of injury

Whether your running is an occasional weekend pursuit, a regular part of your fitness week or indeed your profession having a strong core is vital not only for injury prevention but to increase your overall strength. Running is an easy way to keep in cardiovascular shape but there's no doubt your body can take a pounding due to the nature of it being high impact on the joints, as well as the potential to develop asymmetries.  Body asymmetries develop from poor body mechanics which causes certain muscles to become overused, whilst others become underused resulting in a variety of ailments such as lower back pain, hip bursitis, knee pain, tendonitis, hamstring tears, strains and pulls.

The Core of the Matter

Runners like any athlete should view the body as a functional unit consisting of many parts which work together and have specific roles in performance as well as injury prevention. And at the centre of the body is the core, that area between the bottom of the rib cage and the pelvis. It's the epicentre of your power and deserves your attention and your time. All movement starts from the core, and when running it endures a considerable workload. The bottom line is if you're not strong in the middle you won't be powerful. For runners this core strength comes into play as a stabiliser of the body; being able to maintain good posture will maximise your performance and help avoid injury. Core stability is achieved through muscles that are strong but evenly balanced as well as flexible enough to enable the relevant joints to move through their full range of motion. And because everything in the core is connected, excessive tightness in any area can limit movement elsewhere and lead to injury. Tightness results in poor posture, and poor posture creates inefficiency. It's a vicious circle.

Why do Pilates?

Pilates exercises create a stronger, more flexible spine and core as well as promote faster recovery from injury.  Good posture is dependant on a strong core, and whilst many knowledgeable athletes understand the importance of a good set of abs, they often neglect the other key core muscles of the lower back,  hips, pelvis and bottom. Pilates will build up the back muscles evenly, align as well as elongate the spine for better stability, and increase overall flexibility, strength and balance. Pilates will increase the range of motion in hips and shoulders whilst strengthening them at the same time and it will expand the diaphragm. It will also enhance concentration through the focused breathing technique that is fundamental to the practice.

Performance Benefits

If you have a stronger, more stable core you will run more efficiently uphill with a stabilised musculature, run more efficiently downhill with a strong and more balanced sciatic area, experience less tightening in the neck and shoulders, and increase oxygenation and stamina with a diaphragm that is able to expand fully. You'll also decrease fatigue because of less strain on your body, and be able to focus on correct technique as you develop better kinaesthetic awareness. There’s no doubt core training can pay huge dividends and in the long run your body will thank you for it.  And the best bit of all?

You'll shave seconds off your times because you simply move better and more efficiently.

Now that can’t be bad can it?

© Rachel Lawrence. All rights reserved. No reproduction without permission.

Got a cold? Try my cold busting smoothie

Broccoli and Apple Cold Busting Smoothie

I’ve just made this after tinkering around in my kitchen, and it’s not only absolutely delicious but packed full of the health giving green stuff.

Broccoli is a nutritional powerhouse, it’s rich in Vitamin A, K, B-Complex, Iron and just 100g gives you 150% of your recommended daily Vitamin C intake so especially good if you are fighting off a cold. I've added apple for an extra cold busting kick as it also contains Vitamin C, along with minerals including Calcium and potassium. The coconut water is to keep your body naturally hydrated, the wheat germ gives you a fibre boost as well as a good source of vitamin E. And finally the flaxseed with almonds and walnuts adds a nutrient rich pick me up to keep you going until your next meal.

Ingredients

300 ml coconut water

4 Raw broccoli florets (I used straight from a freezer pack)

1 Apple (chopped)

2 Dessertspoon of Jordan’s natural wheatgerm

2 Dessertspoons of Linwood's milled flaxseed with almonds, brazil nuts and walnuts

Very easy this one, just pop the coconut water, broccoli and apple into your blender first and whizz up. Once mixed, add the wheatgerm and flaxseed and whizz until mixed in. If you like your smoothie a little bit more runny just add a little more coconut water to taste. You can have this as a meal replacement if you’re not feeling like eating a full meal, or you can share your healthy drink with a friend and treat them to a bit of green goodness too!

Enjoy! 

Fancy a Date? Smoothie that is....

Well, I had to get your attention somehow didn't I? I've been tinkering around my West London kitchen working on new healthy recipes for smoothies and absolutely love this one. 

It has to be one of the simplest recipes as well as the most delicious. Putting dates into a smoothie is a great way to get some fibre into your body, as well as satisfying a sweet tooth. Using only three ingredients you'll get a delicious drink packed full of essential, vitamins, minerals and nutrients. And if you've ever been partial to a bit of butterscotch then this is for you! It's really healthy and tastes just like it! 

Ingredients

15 Whole Dates

300 ml Coconut Milk

1 Ripe Banana

Make sure your dates are as squidgy as possible, de-stone them, chop in half then put into your  blender along with the coconut milk and ripe banana. Whizz away until you get that lovely butterscotch colour and you're good to go. As always don't keep it to yourself, be generous and share the love around by giving a glass to a friend, family member or work colleague. Enjoy! 

My first online interview about the benefits of Pilates

Am very excited to announce that I was asked by local fitness organisation Urban Vitality to do an interview about Pilates and how it can improve sports performance.

Those of you that know me know how passionate I am about Pilates based exercise and its benefits- no matter what your age, gender or fitness background. So how could I refuse their request for a few words? Plus they are lovely people with a like-minded passion for what they do. It was my first 'Live' interview so slightly nervous but loved it!  

Here it is in full!