Motivation and how it is effected by seasonality

Motivation and how it is effected by seasonality

With summer over, autumn upon us and winter in our sights how does the change of season affect us as human beings? There are claims our brains are affected by seasonality such as huffingtonpost.com article How Different Seasons Affect The Way Your Brain Works, but does this relate to motivation?

Is SAD the only affect on motivation?

With exception of the New Year boost that is apparent from every gym around the world (from my limited view anyway) it seems it just might. There are plenty of articles about SAD, or Seasonal Affective Disorder, where the shorter the days impact someone’s mood. Just check out the NHS page on SAD where the look at what it is, what the symptoms are and how we may treat it. It is without a doubt that it is a “Thing” and with a change of mood is a change in motivation.

Seasonality Affective Disorder on motivation

Avoid the Extremes…

In relation to your training days summer is by far the best time to get motivated, right? I’m not so sure myself. I am wondering if it is actually Spring and Autumn that are the best times of year to get motivated. After all, we aren’t battling the elements of extreme heat or extreme cold.

With winter giving short days and cold months you can see why it becomes that bit more difficult to have the “get up and go”. Summer on the other hand has the longest of days but with it comes the heat. On top of that there is the holidays and the temptation to join friends and family in social outings. This isn’t conducive to a prime time to motivate. Whereas Spring and Autumn days have a decent amount of sunlight. We have also not quite overcome by the buzz of summer or wound down in the dark months of winter.

…or embrace the challenge!

So, in relation to training and getting the most motivated it’s the less extreme months that allow us to start anew or push harder to reach goals. After all, the elements are in our favour. But Truesapiens enjoy the challenge, check out our “Be Truesapien” page. A run in minus temperatures is like waving a cookie in-front of a Sesame Street character; it just has to be done. It is a defiance of modern day living, its self-proof we can still brave the elements but most of all it’s exhilarating.

Keep it moving Truesapiens

It isn’t easy though when the cold gets bitter or it has been sweltering hot. I myself have fallen foul to the temptations of the temperature controlled gyms. Fact is perfect conditions allow perfection in performance which is great. Just like the invention of light makes us able to work and play at nights. With that said though, if we do not challenge our environment then why challenge ourselves. I’m a big fan of functional fitness but what is the point if I cannot test how I function the extremes!

The only thing I must stress is BE CAREFUL! Mother nature has no mercy and the likes of heat exhaustion or hypothermia is not something we should ignore. So gear up, fuel up and hydrate. Winter is coming and this may be when many may see motivation waver, but this is where TrueSapien’s can thrive!

Winter running

The Pescatarian Challenge

The Pescatarian Challenge

A trip out with my better half kick-started a conversation about eating meat; the quality of meat we are eating, the morality around the methods of how we kill the animals for our pound of flesh and so on. Both being meat eaters it really was merely a general chat that got a little out of hand and ended up us daring each other to stave from eating meat for a month. As she gladly took the challenge (and to be honest, had no doubt she could do it) I had to follow suit.

Pescatarian for a Month

That was what initiated my pescatarian diet for a month and as we approached the start I felt happy to take the challenge on. I’m a fan of meat (big fan of pork and its plethora of varities) but love fish too so thought it wasn’t going to be too bad.

When I was home the variety was incredible. My better half (and this being one reason why she is better) went out and bought fish and seafood I had never tried before. From white fish to smoked variations, sea based to fresh water, meaty swimmers to sea faring molluscs, I’m pretty sure I didn’t have one meal with the same fish throughout the month. Looking into recipes (check out http://www.fishisthedish.co.uk/recipes) we found a mesmerizing array of fish dishes, take out any that included bits of meat was like taking a cup of water from the dead see to see the affect it would have on the salt content. A whole new world opened up to fish and seafood and the question left to us with is “why did we not know all this?!”. We knew the seas were plentiful with our watery delights but meat is prevalent, so widespread we’d just forgot…or just became the norm to go meat first.

Pescatarian diet has a wide variety

Things got difficult…

However, the month we had chosen to do the pescatarian challenge happened to be a busy one work wise and was travelling around quite a bit. It wasn’t long before I noticed what essentially became the biggest pain of being a pescatarian; eating out while on the move (of which happened a lot) is woefully void of fish options. Restaurants were OK albeit having a somewhat limited menu there was always, something to try and some places gave variety but the take-out restaurants, e.g. sandwich stops and the likes to keep me going while jumping on planes, trains and automobiles or just grabbing something quick and easy to take back to the office, was plane old boring. It was always some low-quality tuna or prawn-based meal with the biggest variety coming from the bread used…oh and pretty much always a sandwich or wrap. Some places did offer some better quality and variety of options, but they were far and few between, seeing 8 types of chicken, 4 varieties of pork and 3 beef options next to a damp tuna mayonnaise (eugh, mayonnaise) and prawn Marie Rose sandwich was becoming quite annoying by the third week.

So what did I really think?

At the end of the challenge, which we both completed, I was looking forward to some meat. I was very much looking forward to having choices again but the whole trial has left a lasting impression. Sushi was such a saviour in bringing some variety, excluding bread and not lathered in sauce fatty sauces that it has stuck as firm favourite for eating on the go. I now find myself reviewing the fish options at restaurants when eating out and salmon has now replaced my cooked breakfast as a healthier, and tastier option. I have to say I still love meat, certain dishes are still favourites of mine but the dietary split has gone from 70/30 in favour of meat to the same but in favour of fish.

In conclusion I highly recommend giving it go. It is not without frustration and like me, you may have some failed dishes (anything with crab is a no for me) but this was to be expected when giving things a go for the first time. Main thing I felt was how much better my diet was, quality sustenance when we could get quality produce (frozen mussels weren’t too great) saw less lethargy after meals and easier digestion. A bonus was a new world of food, love or hate it was great to find out new dishes, new seafood and new diet that has stuck with me. Even if not 100%.

Muscle-up, up and away – 100 Muscle up challenge

Muscle-up, up and away – 100 Muscle up challenge

The year is in full swing and my training routine is in place and running like clockwork. Each days activitires planned…until the gym I attend decides to put its members into groups and force upon us some challenges!
The Evolution of Fitness gym owner Jase Robinson, ex forces and pioneer of callisthenics as a sport (street workout) in the U.K. obviously thought things were going too smoothly and decided to shake us up a bit. With gauntlet down we awaited our orders; any body weight exercise turned into a movement exercise. Nice. With stand and handstand push-ups already done by my team (walking to the side after each Rep) I opted for squats. Take the squat add a jump in a direction, all directions. Squat, jump right, squat jump back etc…

Easy right. I mean I loved taking the norm and putting a spin on it but not exactly challenging…I think Jase must’ve read my mind. 24hrs later Jase gave us another challenge to complete by the end of the week: 100 Muscle-Ups! Ok, I can do muscle ups and I’ve got till Sunday to complete but I don’t recall doing more than 20 muscle ups in a single session so this truly is a challenge.

The plan was to break it into 2 or 3 sets over 2 or 3 days. I started the first set with some single and double reps to warm up then decided to break it down to 5 reps a set. I had aimed for 30 to 50 reps max but as I got going and started to analyse my form the reps just started to fall away. About 35 in and my excitement for completing the challenge was building, 51 reps and my mind felt elated. I’m only half way but the feeling of having less to do than I’ve done got me buzzed. I had planned to stop at 50, now at 51 I couldn’t help but keep going. Fatigue started to hit me quite a bit at 77 reps as I started to fail regularly but buzzing that I was a few reps away from the home straight. 9 reps left and form was going, single and double reps were all I could do but that final rep, the 100th muscle up I found myself fist pumping the air with a the rocky theme tune playing as background music in my head.

I completed a challenge I honestly thought I might not be able to, and I did it in a way I thought wasn’t possible. It made me realise that I may not be aware of what I’m capable of…maybe I’m not the only one. It took one person to challenge and encourage me and even though we didn’t complete the challenge together as a group we all did it and found the group mentality, the feeling of comradely and not being alone in what was a mountain to climb was a huge help.

What I say to all that’s listening; challenge each other and do it together. What I say to Jase at Evolution of Fitness; bring on the next challenge!

To celebrate we did five muscle-ups together in a group…

The Gauntlet Pull Up Challenge – Update

UPDATE

Well, it’s June 8th so 1 week to go until the end of my Gauntlet Pull Up challenge. I set a 6 week timescale as I considered this short enough to be challenging yet long enough to make the required progress. However, I think I may have underestimated the challenge…

I have encountered a couple of setbacks. Firstly the pull up bar I ordered was unsuitable so I have been limited to simulating the pull up using my TRX cables. Not great but I don’t think this has hindered me too much. The only limitation it has is that I’m not able to perform the exact form of the pull up with my entire bodyweight. I figured though that it’s muscular endurance that I’m seeking rather than strength with this challenge as I’m already capable of lifting my bodyweight as demonstrated when setting my baseline for the challenge.
The major difficulty I found was fitting in the training without effecting my triathlon and martial arts training. As those were my priority and I viewed the challenge as secondary, if I was in a situation whereby I had to choose between my triathlon swimming training or my pull up training (pull up training would adversely effect my swim performance) I chose the swimming. This is what I must change if I’m going to succeed at this or future challenges. I mentioned in my initial post on this challenge the importance of accepting challenges that align with current objectives and beliefs. I initially believed that this challenge would help my swimming and martial arts with the increased muscular endurance it would bring. I should have stuck to my original belief rather than worried it would have detrimental effects in terms of fatigue. Either that or given myself a longer period to achieve the challenge so I could have fitted training in to my current regime more easily without the worry of fatigue.
Judging on my performance tonight I won’t be a million miles away on June 15th.
There’s a lesson to be learned in everything I guess!
Don’t forget to check out our YouTube channel to view video diary progress of this challenge.

THE GAUNTLET Pull Up Challenge

So the Gauntlet has been thrown down from a fellow TrueSapien. My challenge is to complete 20 consecutive pull ups. Considering I have only ever really been able to max out at 10-12 per set at this exercise means that it is a considerable challenge, effectively doubling my current capability, one that will require pushing myself in order to achieve. This is an excellent challenge for me as functional bodyweight exercises and calisthenics align to my main interests of martial arts and triathlon.

As with most exercise or fitness related challenges the first step is to set the baseline and see how many I can currently achieve. This is effectively a specific fitness test which can then be repeated to determine improvement and ultimately success.
Next stage is to set a timescale that’s both realistic but not too lengthy. I decided on 6 weeks, commencing on May 4th which gives me a deadline of June 15th.
Next is to determine the best way to increase my muscular endurance to achieve the required reps. As pull ups are an exercise I can currently do its not necessary to progress  to that exercise from easier variations such as assisted pull ups or suspended pull ups. If I were unable to complete pull ups then there is a wealth of information out there on progression exercises. My plan of attack will be to repeat my max number of reps every day. By Max I mean stopping short (1 rep) of failure as this may take too long to recover from than the 24 hrs. I will perform 3 sets of my max with a 2 min rest period between sets.
I’ll keep you posted on my progress, I’m planning weekly updates!

Vegetarian diet. The step to Plant Power!

I’ve always believed that spur of the moment lifestyle decisions are often the ones that are most reliable, in tune with our inner self and less likely influenced by someone else’s agenda or that of the masses (the sheep factor). So when, three weeks before Christmas, I decided to eliminate meat intake from my diet and become vegetarian, I wasn’t at all daunted by the annual turkey and pigs in blankets festive binge period looming large on the horizon.

Why the change?

I didn’t go into it feeling like I was going to be denying myself anything. I had recently watched a short video on global livestock farming practices which had set my mind to work. I won’t divulge any information  from it as I don’t believe I am in a position to preach on the subject (I’ve spent over 40 years eating meat compared to 4 weeks not!) but it brought the subject from the area of my mind filed ‘taken for granted’ into an area more open for debate.

So how has it gone?

Someone asked me yesterday this very question and on reflection I have to say I have only missed eating meat on one occasion. Yes you’ve guessed it, Christmas dinner.
This fact alone suggests that it has been quite plain sailing. I do the majority of my own and my families cooking and have found it relatively straightforward to replace my meat with fish or extra vegetables rather than going down the route of meat substitutes like Quorn. I’m still cooking meat for my family.

How do I feel?

I was warned that I could feel weak or lethargic adopting a vegetarian diet. Far from it. I have stepped my sport training up over the period (swimming, cycling and running) and if anything have found myself more energised than ever. I also feel less bloated after meals.
There is a wealth of information now available to those looking at alternative diets,  for the health benefits or ethical beliefs, whether that includes meat or not. It’s not necessary to go down the full Vegetarian or Vegan route either, as I still eat fish and eggs my diet is currently that termed Pescatarian.
This change to my diet has certainly pushed me to broaden my intake of a wider variety of fruit, vegetables, pulses and nuts which can only be a good thing even if I decide to start eating meat again (although I have no intention of this at this point in time!)
My advice is to try alternative nutrition programmes and see if they work for you. Listen to your body and your gut instinct, the only way you’ll know is by trying.