I was given the book ‘The Peaceful Warrior’ as a suggestion by another motorsports coach. He and I were having a conversation about connections and purpose in our line of work which led him to suggest this book to me. I admit, I was a little hesitant from the title and the book cover, but curiosity won me over in the end and I’m glad it did.

Once I realised this book was about an athlete who has been through moments of reflection and decided although his life was filled with things he enjoyed, he was left with a feeling that something was missing. The athlete travels through his journey where he discovers his purpose, the meaning of life and is guided by a spiritual guru. This isn’t your typical spiritual book either, it contains aspects which bring you towards introspection, reflections, and enlightenment. By reading his journey, I automatically began to take note of my own journey. I took my time with this book because there were moments which triggered frustration, disappointment and left me with a feeling I wanted to sit with for a while in order to understand. This self-reflection made me asses what path I could take within each moment and how I could realign with my own life’s purpose. What were the values and decisions I needed to evaluate in order to move forwards. This book opened up so many things I forgot, ignored or simply was distracted by life to focus upon.

There are some stories you may have heard before and maybe some which are new to you but overall, like with anything, you get what you want from it. I remember hearing when the student is ready, the teacher presents themselves to him or her. That is like with anything in life; you are only able to truly understand something only when you are ready to hear and or experience it. Without going into specific detail this book is something that will teach you about your own journey and when you are ready, you will find the lessons you need from it.

One final word on The Peaceful Warrior is within its statement which says it is

– A BOOK THAT CHANGES LIVES – which is completely true.

When you are ready, it will change your life but only if you want it to.

If you have any suggestions for next months book of the month let me know, send me a message or write in the comments below and I look forward to hearing all the beautiful suggestions.

During COVID-19 there are many stories about negative impacts upon people’s physical wellbeing, many have faced issues with stress eating, snacking due to boredom, even challenges such as finding healthy foods. Physically, some may have experienced disturbances in sleep quality as they increase time spent in a sedentary state, all of these and more may have contributed to issues with weight management. Between 9^th April and 16^th May 2020 European and International congress on obesity showed that more than sixty-three respondents have found it either ‘very’ or ‘somewhat difficult’ to manage their weight during lockdown.¹ A sudden change in routine, social distancing, fears of the virus, financial hardship and separation from loved ones can all contribute to mental strain. There is also evidence that depending on the quarantine duration, there are significant negative effects upon psychological wellbeing.²

As someone who had battled with anxiety and depression, I am vigilant because there may be days, weeks, or months where some are better than others. What I found serves me and many other friends who have also suffered with stress, post-partum depression, and or anxiety attacks, is that every day is different. For those who maybe younger, perhaps living alone, have a lower income (per household), or if you are female and have an existing mental health diagnosis, you maybe someone who has reported increasing levels of depression and anxiety. If you have, you are not alone, in fact 1 in 4 people will experience some kind of mental health problem, of some kind, every year.³

The World Health Organisation published guidance on the likelihood of experiencing pressure and ways to manage mental health and psychological wellbeing, because it is equally as important, if not more, than managing physical health.⁴

Ways to tap into mental wellbeing:

Use compassion:

Give yourself a break and recognise this is an unprecedented time. Become aware of habits that may not be serving you and allow yourself to release patterns which do not serve your mental wellbeing. For example, eating out of boredom. If this is familiar to you, become the observer and distract yourself by calling a loved one, start a new project or learn a new skill. Ensure this isn’t too consuming or overwhelming but enough to cause a change of thought pattern and distract you from the temporary feeling of boredom, worry or anxiety.

Time Out:

By setting aside as little as ten minutes to do some gentle stretches, go for a walk, meditate, or breathe, you are bringing yourself into the present moment. This will allow you to regain control of the current state you are in. By adopting a breathing technique such as 4-7-8, you are slowing down your breathe and allowing your body to reduce anxiety, manage cravings and controlling anger responses.⁵ You are promoting relaxation techniques for your mind and in turn aiding physiological wellbeing.

Pay attention:

By paying close attention and tuning into your feelings and needs you will allow such awareness to heighten. You may choose to write it out by journaling or picking up the phone to call a friend. Whatever tools you choose to increase joy or to aid in relaxation, the more attune you are into changing feelings when you pay close attention to them. These tools allow you an avenue to relieve stress and anxiety through meeting your needs.

If you call a friend, be clear your intention before you begin. Start by being honest with them and ask; ‘I am looking to talk to someone and just listen, are you able to do that for me?’. By talking in an open and honest manner you are able to connect with someone else without the fear of judgement or opinions, particularly if you are isolating.

Regular patterning:

Using a pattern which grounds you such as cooking, exercising, meditating, or reading, every day will enable you to be accountable to yourself and distracts you as thoughts may become overwhelming. You are also unlocking ways which encourage you to find joy in every day.

Keep in mind; If you enjoy doing it, keep doing it.

 

Final thoughts.

When you are in a safe space, your needs are being met and you start to honour yourself. You also are kinder to yourself by doing what you enjoy, providing the food which serves you, your energy, and your wellbeing. Seeking out ways to clear mental chatter and serve your psychological wellbeing will have profound impacts on the ways you take care of your physical health. In turn mental wellbeing will give you energy to exercise, confidence to learn a new skill, focus to be creative at work and relaxation to fall asleep and obtain quality sleep. Small joys each day will bring returns which serve you daily. If you are needing additional support, I recommend you view the references below and find support in your area.

References:

¹ Mental health statistics and facts. (2020, June). Retrieved from Mind: https://www.mind.org.uk/information-support/types-of-mental-health-problems/statistics-and-facts-about-mental-health/how-common-are-mental-health-problems/

² Brooks, S. e. (2020). The psychological impact of quarantine and how to reduce it: rapid review of the evidence. Retrieved from Lancet: https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(20)30460-8/fulltext

³ More than half of people struggled to manage their weight during COVID-19 lockdown, suggests UK survey. (2020, Sep 1st). Retrieved from eurekalert: https://www.eurekalert.org/pub_releases/2020-09/eaft-mth083120.php

⁴ Mental health considerations. (2020, March). Retrieved from World Health Organisation: https://www.who.int/docs/default-source/coronaviruse/mental-health-considerations.pdf

⁵ What is 4-7-8 breathing. (2019). Retrieved from Medical News Today: https://www.medicalnewstoday.com/articles/324417#about

 

Tulshi Varsani – Fitness ChiX

Tulshi started out in the fitness industry before becoming a Performance Coach (UKSCA). Throughout her career she has managed coaches, gyms and worked with Mercedes AMG Formula One team members and pit crew. Her experience included coaching Pilates to general populations, as well as for Newport Gwent Dragons, a division one rugby team in Wales. Tulshi also coached children’s rehabilitation, as well as sports athletes within skiing, gymnastics, motocross, downhill biking and Formula 2.

Currently sat at the kitchen table working, I have a glass of water to my right and some peanuts to my left. A short while ago I took a break to have a fruit salad, clearly it was not enough, entering into mid-afternoon I realised how my proximity to the kitchen alters my eating habits. During 2020, like many of you, I have been working from home. I set my workspace up on my table which was located between my living room and kitchen within my two-bedroom apartment, it wasn’t long when I realised this space wasn’t effective. I’d decided to declutter and create a mini office in the second bedroom, this meant it was a mere six steps away from the kitchen rather than the previous three. The distance wasn’t the problem, it was willpower and awareness.

As a coach, I’d decided to navigate my business online and create a more effective way to help more people. What I noticed was that the camera points out things you normally are oblivious to when looking in the mirror. However, it was not the primary reason I chose to eat well, lockdown enabled me to become aware of what I was eating and why. I bet you were thinking this would be an easy 5-step strategy to losing weight, am I right? Well here is the secret, it won’t happen overnight, it takes willpower, awareness and consistency. Shock horror, the secret is out.

When lockdown began, I sought to lose some holiday weight, I had enjoyed a few too many glasses of wine indulging in decadent croissants but now I wanted to give my body fuel so it could serve me in my work. Action is worthless if there is no substance behind the commitment. For example, wanting to lose weight to look good, does not change your perception of how you look because you are distorted in the way you view yourself. You do not see what others see. Instead, you must envisage yourself looking better than you do currently, so you can change your current habits.

If you took this moment to envision how you would like to look, what does your ideal self-look like?

What is she wearing?

How do her habits sustain this way of living?

What type of energy does she have?

Do your current habits match hers?

A majority of you may not be utilising the habits that your imagined healthy-looking self should be. Now, step into her shoes, did she get like that by missing meals, eating take-out, drinking, or does she prioritise sleep, exercise, drink water, eat fresh fruit and vegetables daily? What are your healthy habits currently and what needs to shift so you can live in the healthier body you envisaged?

When you envision yourself, you trigger a manifestation towards your goals. This momentum encourages you to make decisions thinking about what you will be feeling, doing and how you will be carrying yourself in the future. By shifting your focus on where you want to be, you are making changes that will make the difference now. Would your future self-snack on potato chips or fruit? What will give her more energy to boost her creativity or focus?

Shift habits to serve your needs and put your ideal self first. Stop undermining who you want to be, start living the life you deserve. Trust and honour yourself more to acknowledge that you deserve to live a healthy lifestyle, within a healthier body and one which serves you, your purpose and your overall wellbeing in life.

My last take home point is be careful with labelling food. By creating negative and positive food labels you create temptation. You are intelligent enough to know what foods make you feel good temporarily and which foods help fuel your energy and focus throughout the day. Begin by writing them down and start to pick key meals that make you to feel good, keep the momentum going and see how much your thoughts become your actions. Your actions are the path to move forwards or they are the ones which keep holding you back.

Tulshi Varsani – Fitness ChiX

BIO: Tulshi started out in the fitness industry before becoming a Performance Coach (UKSCA). Throughout her career she has managed coaches, gyms and worked with Mercedes AMG Formula One team members and pit crew. Her experience included coaching Pilates to general populations as well as for Newport Gwent Dragons, a division one rugby team in Wales. Recovery and strength are a big part of how she manages her weight, and her new course delivers these simple steps in an 8-part series. Click here to experience the sessions for yourself and join the community.

https://www.udemy.com/course/pilates-a-beginners-guide

Experiencing aches and pains during your runs?

Whether you are a person who is going from couch to 5k, training for next year’s marathon or simply running to keep fit. You NEED to check this Strength & Conditioning session in order to match your goals on the road.

When I used to run, I neglected my strength sessions and it caused me to experience extreme pain in my knees. But it turns out, since doing the exercises, as shown in this handout, my knees, legs and core are stronger than ever!

Strengthening gives you back the security in having the ability to run longer distances, it pushes you to run faster and makes it more enjoyable without the constant worry of injuries.

Check out this essential exercise program to aid your running and reach your goals faster than you thought possible.

Check out a feature I contributed to with CNN Sports. Click HERE for the full article.

During my time with Mercedes Formula One Team here is a short video explaining what we do within our training facility.  Click HERE for the full clip.

Check out the feature I did with Athletic Evolution. Click HERE for the full article.

Check out the interview I did for Formula Careers. Click Here for more info.