Alternative ways to burn calories

Some days training in the gym just isn't attractive. Some days you can simply be too physically and mentally tired to lift weights or go for a run. Some days the weather is too nice to be inside training for hours and its far more attractive to be out in the sunshine catching the rays.

Going to the gym isn't the only way you're going to burn calories, even though its a sure good one! There are plenty of other non-exercise activities that you can do to stay healthy and active.

Here are 11 ways to keep active without the gym...

1. Park further away - If it's necessary that you must drive to work or to the shops then why not find a car park further away than your usual one and get in some extra steps. 
2. Take the stairs - Raise that height rate, rather than being lazy! It's even better if you have some added weight from shopping bags. Each week at University we had a seminar at the top of the tallest building (10 floors up)! You'd be surprised the number of Sports Therapy students who took the elevator instead... 
3. Take breaks at work - Get up, stretch and go for a wander to make that cuppa! It's a lot healthier for your eyes and neck too!
4. Stretch on the floor while watching TV - people always say they have no time for stretching, foam rolling or mobility work. what a load of rubbish! How often do you think they spend sat on their backside on the sofa watching TV? I reckon a lot! Well why not spend that time doing something useful like some static stretching to fix the tightness of your hip flexors from sitting at a desk all day when at work?! Use your time efficiently!
5. Go for a lunch time walk - Instead of sitting at your desk to eat, get outside for a wander. Try a different route to the park bench each day!
6. Walk instead of driving when able to - Speed walking could be more beneficial that getting in your 10,00 steps a day. New research by researchers at Sheffield Hallam University suggests that 3 bursts of 10 minute speed walking (about 3,000 steps) could improve your level of fitness. Check out this BBC documentary called 'The Truth about... Getting Fit' for more information.
7. Go for a daily walk/jog - grab your friend or partner and go for a walk around the block. The fresh air, a laugh and good conversation will do you good. Plus, these short walks are always my best time for planning. New thoughts pop up all over the place! Perfect when you have writers block! You could even listen to a podcast and use the time to learn something new. 
8. Use your weekends properly - you know they aren't just mean't for going out to drink... Explore your local area, take in the sights and meet new people!
9. Tidy the garden or clean the house - squatting while planting seeds, rows while pulling up weeds, practising your overhead movement while dusting - you have your very own gym at home! 
10. Wash the car yourself - save some money and wash your car yourself. Cleaning and polishing can be sweaty work!
11. Change you work place equipment  - Consider a standing desk or a Swiss ball to replace your chair. It'll save the fidgeting from sitting down too long!

Do you feel you're fit and healthy enough? Could you make small changes to your day to improve your health?

Try these and let me know how you get on!

A Winter Essential

If you’re to get one thing this winter let it be this... the Swell bottle.

I won my swell bottle through a Flybery competition and wow, it’s not only gorgeous, it actually works!! 

It’s the blooming best drink bottle I’ve ever had! Perfect for my long days in the cold coaching and working as a therapist. I’ll make a fresh coffee at approx 5.50am and no lies, when I go to take a drink after work at 6pm the coffee is at a perfect drinking temperature! Not cold and not too hot. Plus, there’s no metal-ly taste that you get with cheaper thermos bottles. 

These bottles are perfect for the outdoors type or those with a long commute. 

Here are the pros - 

• These bottles are sustainable! By purchasing a Swell bottle you won’t waste your money at Starbucks using plastic cups that are only to be thrown away after use. 
• Drinks stay hot for 12 hours and cold for 24hrs! (I've tried it, it works!!!)  The opening is even large enough to slot in ice cubes if you fancied something ultra cool.
• They don’t leak or give you that funny coffee moustache you get when walking and sipping.
• The 17oz Swell bottle holds a lot of coffee - probably the perfect amount for me! It's bigger than any Costa you’d get. But if you want something smaller, they do smaller sizes in the 'tumblers' and 'travellers'.
• Varied designs of pretty patterns - the Swell bottle is designed for all. From marble effects to bottles covered in swarovski crystals to glitter, to prints, to matt plain designs. 
• Triple-walled technology allows your bottle to remain warm without nasty condensation. 
• The bottles are BPA free, so you won't be left with a nasty taste in your mouth.
• Travel friendly - the 17oz bottle fits perfectly in my car holder and the secure top doesn't leak when the bottle is flung in my bag to go coaching.
• Not only are the bottles great, but Swell are also a partner of UNICEF USA, giving back to the wider community. What's not to love? 

The cons? I can't find any...

Here are my favourites Swell bottle designs - 

Teakwood Design

The White Marble - my own bottle 

Onyx Tumber

If you're a travelling therapist like myself, who's often on the road visiting Starbucks and Costa to keep the energy levels high, and then stood in the cold for hours on end... Grab yourself one of these bottles! They are a life-saver!

A year full of promise

I'm not one for waiting for the New Year until I start practising a new training programme or a certain mindset - there is no time like the present! Yet, this year there are particular goals that I am putting down as 'New Years Resolutions' which I can't begin while I'm on my winter holiday and will certainly take some time to complete. That being said, I've been making plans to help me start them.
Here are my goals for the coming year. 

Last year I started a nutritional diploma course. With a busy year due to a new direction of my research, my study of this course fell away. In 2018 I'm determined to keep it going and complete it within a few months - To 'blast it out'!

Over the past year as I begun my second blog Gridiron Strong and got it going, I paid less attention to this blog. Turns out, Performance Sports Therapy is pretty popular (thanks guys!), so I've decided to keep on top of it. My sports therapy and American Football focus is still likely to be over at Gridiron Strong (so make sure you go check that out), but lifestyle and blog posts (which I quite enjoy writing) will be kept here. 

Over at Gridiron Strong I have big plans (not that I will disclose them all quite yet). One area I'm happy to disclose is that of my plans to try my hand at vlogging. You can find my YouTube channel here. 

I plan to be super busy in 2018 (not that I haven't in 2017) but along with travelling with my new job at GB Women's Flag Football, I am super excited to begin research with fellow researchers in the North East. So lots of time will be spent with my head stuck in journal articles and with fingers covered in highlighter colours. Alongside this, I have plans for my clinical work in my business Performance Sports Therapy. 

Due to being so busy I know I will need to ensure I take time for myself. To do this and remain focused on my goals I plan to practice meditation, mindfulness and gratitude. Over the past year I have practised gratitude by using my bullet journal and found it quite rewarding. I tried meditation at times but struggled. This year I really want to get to grips with it as I understand that it can be very beneficial! 

Despite what some may think, the North East of England is an incredibly beautiful place! Having lived there for 7 years I know there is so much more to see! I'm going to make sure that Richard and I get a weekend off once in a while to enjoy the local countryside. Perhaps go back to Kielder to star gaze, explore more of Northumberland's castles and beaches or go up to Scotland.

With so much planned, 2018 looks to be a great year!

Do you have any New Years Resolutions for 2018? I want to hear!