Sean Molino BCA is a former British Army Soldier serving within the Welsh Guards as a Physical Training Instructor. He runs a Multi Award Winning Health and Well-being consultancy that have appeared on Multiple TV series, Forces Fitness Ltd.
As 2020 and 2021 seems to be the year of Lockdowns and all Fitness and Leisure facilities have been forced to shut on a number of occasions it is so Important to understand how to stay on top of your health and well-being.
Long before this pandemic, we all knew that physical activity boosted our health and ability to resist and overcome illness. That conclusion hasn’t changed. In fact, it’s more relevant now than ever.
Please find below Sean’s top tips that can help you!
1 – Stay Active
This doesn’t necessarily mean beasting yourself in a Military Circuit! My advice is to try and stay active 3 times a week. This could take shape in any forms from walking, jogging, walking up and down your stairs, home circuit or yoga. The important thing is that you are staying active and enjoying it! A great example that I can give you is if you like photography then get that camera out, get out for a walk and do what you love whilst staying active. Whatever your age or fitness level there is an activity you can do.
2- Embrace the outdoors
It’s good for your mind and body – Recent trials have found that outdoor exercise is associated with an increase in energy and revitalization as well as decreased confusion, anger, depression and tension compared to when exercising indoors. It makes you feel better about yourself. Research from the University of Essex confirms that when working out in the green environment it improves your self esteem. Soak up the sunshine benefits. Get that well deserved Vitamin D3 from your outdoor sessions, it’s important to your bone health and metabolic function.
3 – Keep Learning
It’s very important to try new things and keep learning. Continued learning through life enhances self-esteem and encourages social interaction and a more active life. Every year I try something new and keep learning both through accredited courses, CPD courses or even just learning new training techniques or challenges that can help me.
4- Give back and support others
People who support and help others are more likely to rate themselves as happy. You can support and help people in many ways from giving advice to people if you’re qualified to do so, listening, having a chat if you see someone is down or even supporting and helping financially like many Fundraisers do!
5 – Give yourself a break from Technology
Social media and modern technology has taken over our lives. It can have a positive effect and also a negative effect and we all need to take a break at times. Whether it’s not watching the news or taking a break from Social media especially if you find yourself reacting to it and it putting you in a bad mood, remember look after yourself and your health and well-being!
6- Surround yourself with people who will help and support you and your life journey
Get rid of those people who constantly put you down and are always on your back, This goes for face to face and online. If there’s people on your social media that only pop up to argue or constantly criticize you, get rid of them. They are not worth your time and definitely not worth them having an effect on your mental Health. Have a network of people who you can trust and champion you to others and also support you when you needed them.
7 – A Healthy Diet
A healthy diet can protect the human body against certain types of diseases such as obesity, diabetes and cardiovascular diseases. A good diet has a huge impact on our overall well-being and keeping us feeling fresh and in a good mood!
My main top tips are to eat natural as best possible by consuming a High Fibre, low GI Carbohydrate diet including – Protein, small amount of dairy, good fats and plenty of Fruit and Vegetables.
- Try and drink 2-3 Litres of Water each day
- Aim to eat 7-9 Fruit and Vegetables a day ( Remember 80 grams = 1 Portion)
- Choose wholemeal over white when looking at bread, pasta and rice.
- Fish is a great source of Omega 3, Good Fats and Protein ( I try to consume it atleast twice a week)
- Cut down on your Fizzy Drinks intake
- Aim to be good 80% of the time, we are all allowed a treat and a lso some time out.Don’t let your diet run your life.
Lastly there’s no magic formula however I’ve certainly found that over the years the above have definitely helped me in my life journey and I’m sure if you follow the above they can help you too especially maintaining a good health and well-being!
Positivity breeds positivity Mr Sean A Molino BCA
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