Alex Montgomery Health & Lifestyle

WE NEED YOU!!! 🫵

I'm in my final year of Msc (pre-reg) Physiotherapy course at Plymouth and I am recruiting participants for my dissertation research project.

"An exploration of the perceived barriers of high-intensity interval training from a patient’s perspective with Parkinson’s disease"

Please see the poster below for a few more details but if you have any questions or know someone that might be interested, please pass on the message and contact me on the email below.

All contact must be made through the following email address.
Email: [email protected]

Thank you for taking the time to read this post!!

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You're still moving in the right direction! 👏

Sometimes we can be too hard on ourselves. This can the lead to us feeling disheartened and potentially ignoring what we have actually achieved. You may wake up feeling perhaps you've not achieved the "gains" you were hoping for by that point but is it still not in the "right" direction you want? 🤔

Everyone's journey is individual therefore how we get there and the time at which we get to our destination can vary. Picture your journey home from work, school, the gym wherever. One time it may take you 15 minutes to complete, at a slightly busier time it may you 30 minutes. Ultimately you still arrive at your destination 🤷‍♂️

You may have only lost a pound this week or completed an extra rep in a certain exercise. However that is still pound closer to your weight loss goal and more reps you've ever done for that exercise 🙌

Progress doesn't have to be seen physically. Maybe the number on the scales hasn't changed or there has been no improvement in the gym! However your new habits, routine and mindset leaves you feeling healthier and happier is that not still progress💪

The next time you notice progress no matter how small, appreciate it, celebrate it and embrace the fact you're moving forward 👏

Are you progressing? 🙌

Let's talk about your priorities ‼️

Most people when it comes to their fitness journey whether that is losing weight, gaining muscle or just starting regular training in the gym. The first thing the majority of people do is head straight to sites like Myprotein and order all the supplements in the world 🌎 From pre-workouts, to whey protein or BCAA to fat burners and creatine.

Similarly, you might feel tired from all your new training sessions but don't wanna miss out so consume energy drinks. You might've had a stressful day so try to smash out the gym to make you feel better 💆‍♂️

The issue here is you're prioritising the wrong aspects of your life in order to seek gains. We are built from all the decisions, all the habits we make. OUR LIFESTYLE is the foundation for anything we try to achieve in health and fitness. The fundamental pillars that create our lifestyle include; sleep, stress, nutrition and relationships. If you're building a 🏠 it doesn't matter what it’s built from, if the foundations are poor it cannot support the structure.

So when you're always tired and look to grab a coffee or take your pre-workout before the gym, ask yourself are you getting enough sleep?

Before you buy the protein shakes, question your diet and see if you can adapt your food choices to increase your protein intake first.

Should you exercise after a stressful day? When you train with progressive overload, you're putting the body under stress forcing it to adapt and grow, your body needs time to recover. Although exercise releases hormones which can improve mood, reduce anxiety and depression, you're effectively combating one type of stress with another, making your body even more fatigued. Are you always stressed after work? maybe question your lifestyle and combat your work related stress.

It's important to highlight that not all these things are bad, whey protein is a great supplement, we all have a coffee it's not the end of the world. However before you rely or go to these things, it's important to ensure you've built the best possible foundations first by improving your lifestyle 💪

What are you currently prioritising? 🤔

Let's talk about your priorities ‼️

Most people when it comes to their fitness journey whether that is losing weight, gaining muscle or just starting regular training in the gym. The first thing the majority of people do is head straight to sites like Myprotein and order all the supplements in the world 🌎 From pre-workouts, to whey protein or BCAA to fat burners and creatine.

Similarly, you might feel tired from all your new training sessions but don't wanna miss out so consume energy drinks, coffees and pre-workouts. You might've had a stressful day so try to smash out the gym to make you feel better 💆‍♂️

The issue here is you're prioritising the wrong aspects of your life in order to seek gains. We are built from all the decisions, all the habits we make and the lifestyle we choose. OUR LIFESTYLE is the foundation for anything we try to achieve in health and fitness. The fundamental pillars that create our lifestyle include; sleep, stress, nutrition and relationships. If you're building a 🏠and the foundations are poor, it doesn't matter what you try to change for example wooden to concrete walls, the ground beneath is still unstable to support the structure.

So when you're always tired and look to grab a coffee or take your pre-workout before the gym, ask yourself are you getting enough sleep?

Before you buy the protein shakes, question your diet and see if you can adapt your food choices to increase your protein intake first.

Should you exercise after a stressful day? When you train with progressive overload, you're putting the body under stress forcing it to adapt and grow, your body needs time to recover. Although exercise releases hormones which can improve mood, reduce anxiety and depression, you're effectively combating one type of stress with another, making your body even more fatigued. Are you always stressed after work? maybe question your lifestyle and combat your work related stress.

It's important to highlight that not all these things are bad, whey protein is a great supplement, we all have a coffee it's not the end of the world. However before you rely or go to these things, it's important to ensure you've built the best possible foundations first by improving your lifestyle 💪

What are you currently prioritising? 🤔

Let's Talk Protein! 🥩🥦

One of the main discussions I have with clients is around protein intake. Something I too am guilty of at times is not getting enough but it's important to realise how significant protein is‼️

Proteins are the building blocks, every cell in the human body contains protein. Whether it be enzymes, hormones, red blood cells, muscle tissue, protein is involved. It helps you repair cells and make new ones. This is especially important in children, pregnant woman and those who train regularly.

A large proportion of protein in the body is present within muscles (43%). Therefore maintaining adequate protein not only promotes muscle growth but has been shown to reduce the amount of muscle mass lost. This can be important not only in achieving the body you want, but help maintain your activities of daily living which can decline with age.

Research has shown that people with higher protein diets tend to have healthier bones 🦴 This can help reduce the chances of developing bone conditions such as osteoporosis later on in life 🙌

Protein requires more energy (calories) to break down and digest compared to carbohydrates and fats. This means having more protein can create a larger calorie deficit and infact aid with fat loss. Not only that but protein can reduce appetite 🍽 by making you feel fuller, this can both reduce snacking or over consuming calories which is another great tool for fat loss.

Other benefits of protein include improving recovery after exercise and/or injury.

Now you know the benefits of protein ask yourself, are you getting enough? 🤔

Quite often people strive for perfection! Whether that be the perfect life or perfect body/physique. However, how easy is it to get caught up in the idea of perfection? 🤔

Perfection is the concept of the most favourable situation or highest level. This usually means without flaws or faults. This is quite often the way it's depicted on social media, where someone looks like they have the perfect body, living a more glamorous lifestyle or have more money than you.

We have to remember that social media especially is only a snapshot of the life people WANT YOU to see. This can quite often be misleading and skew your idea of perfection 🤦 This can quickly bring anyone down, lowering your self-confidence and is easily done.

Striving for progress, not perfection, means that you should appreciate and be proud of your work and what that's doing for you. You shouldn’t be focused on what something could or should be (comparing to others) Instead, focus on the small steps, the positive ways to improve yourself, and moving forward.

Remember everyone has their own flaws and faults, that's what makes us individual and human. Rather than beating yourself up for not living up to skewed standards set by society, take a step back and get some perspective on your work as it stands right now – you might be pleasantly surprised by what you find 👏

So forget, perfect. Progress is more rewarding! 🙌

Let's talk SLEEP‼️

When you're wondering why perhaps you aren't hitting the results you want, do you ever consider your sleep pattern?🤔 Likely not! We often forget these things my self included 🤦‍♂️ The duration and quality of our sleep has major impacts on our overall health!

With regards to your health and fitness goals, a lack of sleep can greatly impact your testosterone levels associated with muscle growth and can leave you overeating to give you that extra energy to get you through the day. As you can imagine also impacting on your fat loss goals 😩

In simple terms the two main hormones that impact your sleep are Cortisol (awakening response) and Melatonin (sleepy response). All of your bodies will have its own cycle of when it want's to fall asleep and wake up, known as your Circadian rhythm. A common feeling where people notice a change in their circadian rhythm is jet lag, where the body can't keep up with the change in time zones and are left feeing groggy and playing catch up. Although an extreme example, things such as shift work, alcohol, drug abuse and even light can all disturb your sleep pattern (circadian rhythm).

Remember you should aim to get between 7-9 hours sleep per night! So how's the best way to achieve this and keep your pattern? By trying to get into good habits and establish a good sleep routine 💪

Consider setting an alarm to help you wind down ready for bed, if it's set an hour in advance it allows you time to do the last few things before bed such as getting ready for work, clean your teeth or read a book.

If you like reading/listening to audiobooks and podcasts, smartphones now have functions like sleep mode where it'll turn off after a set amount of time once you've fallen asleep. This is great because you can close your eyes and relax while still getting the pleasure of listening to your favourite novel or podcast.

There are other ways to help you sleep out there but if you're concerned with your sleep duration or quality then seek help from a health professional!

How's your sleep?😴

Let's talk SLEEP‼️

When you're wondering why perhaps you aren't hitting the results you want, do you ever consider your sleep pattern?🤔 Likely not! We often forget these things my self included 🤦‍♂️ The duration and quality of our sleep has major impacts on our overall health!

With regards to your health and fitness goals, a lack of sleep can greatly impact your testosterone levels associated with muscle growth and can leave you overeating to give you that extra energy to get you through the day. As you can imagine also impacting on your fat loss goals 😩

In simple terms the two main hormones that impact your sleep are Cortisol (awakening response) and Melatonin (sleepy response). All of your bodies will have its own cycle of when it want's to fall asleep and wake up, known as your Circadian rhythm. A common feeling where people notice a change in their circadian rhythm is jet lag, where the body can't keep up with the change in time zones and are left feeing groggy and playing catch up. Although an extreme example, things such as shift work, alcohol, drug abuse and even light can all disturb your sleep pattern (circadian rhythm).

Remember you should aim to get between 7-9 hours sleep per night! So how's the best way to achieve this and keep your pattern? By trying to get into good habits and establish a good sleep routine 💪

Consider setting an alarm to help you wind down ready for bed, if it's set an hour in advance it allows you time to do the last few things before bed such as getting ready for work, clean your teeth or read a book.

If you like reading/listening to audiobooks and podcasts, smartphones now have functions like sleep mode where it'll turn off after a set amount of time once you've fallen asleep. This is great because you can close your eyes and relax while still getting the pleasure of listening to your favourite novel or podcast.

There are other ways to help you sleep out there but if you're concerned with your sleep duration or quality then seek help from a health professional!

How's your sleep?😴

How important is exercise?🤔‼️

Most people know that exercise has it's benefits but do they realise it does more for our health than people realise!
⠀
Exercise offers incredible benefits that can improve nearly every aspect of your health from inside to out that our bodies will thank us for further down the line 🙌🏽⠀
⠀
Explore these 10 reasons why regular exercise should be a staple part of your life! 💪

Click the link below! 👇
https://www.personaltrainingexeter.com/post/10-reasons-why-exercise-is-good-for-your-health

We all start each day, week, month and year with good intentions 🙌🏽

However everyone tends to have the habit of putting things off! 😬Whether it be an email they don’t wanna send, a conversation they don’t want to have or starting your new exercise routine!

Nothing should stop you from setting and accomplishing your life, relationship, exercise or work goals! It’s not always easy, but it is possible with a plan and commitment to doing the work to become the strongest version of you!💪🏽

What happens if you decide to keep putting things off? 🤔

Don’t be the person to find out the answer to that question..

Despite any setbacks you’re experiencing, you can accomplish your goals by working hard and stop putting things off!

Barriers to exercise participation‼️

Many technological advances and conveniences have made our lives easier and less active 👎🏽 Everyone experiences a variety of personal and environmental barriers to engaging in regular physical activity!

In a study by Manaf (2013) key barriers to exercise participation included time, motivation, confidence, cost, facilities, transportation and child care!

So how can you overcome these barriers? 🤔

✦ Can you start to monitor your daily activities for one week. Identifying at least three 30-minute time slots you could use for physical activity?
✦ Then try adding physical activity to your daily routine
✦ Examples include walk or ride your bike to work or shopping, park farther away from your destination, select activities requiring minimal time, such as taking the stairs🚶🏻or 🏃🏽

Combating motivation 💪🏽

✦ Try plan ahead, make physical activity a regular part of your daily or weekly schedule and write it on your calendar.
✦ Invite a friend to exercise with you on a regular basis
✦ Join an exercise group or class for added social support and motivation

Are you a parent struggling to find time to exercise? 👩🏼‍🍼

✦ Trade babysitting time with a friend, neighbour, or family member who also has small children
✦ Exercise with your kids by going for a walk together, play tag or other running games
✦ Ride a stationary bicycle, or use other home equipment while the kids are busy playing or sleeping
✦ Try to exercise when the kids are not around (e.g., during school hours or their nap time)

Remember there are always ways to break down these barriers! Sometimes it’s just a little harder to find a solution 🙌🏽

What’s stopping you from exercising? leave a comment with a barrier and let’s see if we can stress it💪🏽