health

Apr

2023

U-Kandu Inspiration: Daddy Cool

One of the things I am really excited about being able to do on this website, is to celebrate inspirational people. People who embody the philosophy of the U-Kandu Way, and deserve to be celebrated for being such fantastic examples of the human spirit and wellness.

Often, inspiration really does begin at home. My Dad, Sukhwant Singh Kandula, is a perfect model of the U-Kandu Way. In fact, he has inspired it.

Dad was born in 1949 (I’m sure he won’t mind my saying!). He ran his first 10k race in June, 2013. He now runs regularly on the Warwickshire and Midlands circuit, completing 10k, and half marathon events. He has been given honorary member status of a running group that operates in Worcestershire, and attends the Leamington Spa Parkrun, both as a runner and as a volunteer, on a weekly basis. He has just run his 164th race. Not bad for a guy who ran his first distance race at the age of 64.

The most inspiring thing about Dad’s approach is not the distance he runs, or the times he achieves (though I will say he’s shaved a good 5 minutes off his earliest race times!), but his mental approach to his running. He isn’t obsessed with his weight, or his race times, or pushing through his limits. He runs because it feels good for him, keeps him healthy, and most of all, because he ENJOYS it.

I firmly believe that if he were running simply for aesthetic gain, or to prove some kind of point, he wouldn’t still be doing it. Those goals are so short term, and fundamentally unsatisfying, that the time inevitably comes when you will look to something else to bolster your sense of self-esteem. Dad is a wonderful example of sustained progress, because his mental approach is one that is geared towards self-fulfillment and the improvement of his health. He walks regularly, runs regularly, eats well, and is fitter than many people half his age. Plus, he makes it look easy!

Whenever we get together for family events, we all share our aspirations. Often, health and fitness will come up (as they do in many families, I’m sure!). While we natter on about what we will do in the year, months or weeks to come, Dad sits quietly, a knowing smile on his face. He doesn’t need to talk about it. He just gets it done. He represents the health and fitness that many aspire to, and is leading by example.

There are no barriers to leading a healthy lifestyle. Only you and the approach that you choose to take. Dad’s approach is one geared towards health, and gentle, sustained improvement. 4 years and innumerable races later, he is proof that his approach works.

Treat yourself as an individual, take your time, and be kind to yourself. With enough patience and self love, you'll find the approach that works for you too.

Mar

2023

Three things I’ve learned from children about movement

On my fitness journey, I’ve had the privilege of learning from many wonderful people. I am often surprised by the wealth of wisdom and knowledge that we hold, and can share with one another. Nothing, however, surprised me more than what fantastic teachers children are, in the art of movement and body confidence.

Here are 3 key lessons that children have taught me so far!

It’s not about how the body LOOKS

When a baby is developing the core strength to hold themselves up, or a toddler is using all available furniture to climb up to a tin of biscuits, or a 5 year old is climbing up a huge wall using a rope, they are NOT concerned with how their body LOOKS. Nor are they motivated by whether that particular motion will tone a specific part of their body. They are completely focused on what they want their body to DO, and they put all of their physical energy into achieving it. There is absolutely no concept of making themselves ‘look’ better, and this enables freedom and abandon as they explore the world.

To a child, the body is a vessel, one that is fun to explore with, and to USE. Somehow we lose that sense as we get older. The body becomes about the external, the aesthetic. We forget how to embrace it’s power to learn, how to appreciate the way that it deepens our experiences, and how to live through it. Seeing the relationship that a child has with their body is a wonderful lesson in how to embrace being alive through physicality.

If at first you don’t succeed….Try again. And Again. And Again!

One of the things I admire about really young babies is their ability to keep on trying the same thing, over and over. For example, when my daughter was tiny and learning to crawl, she would go through an entire lifetime of emotions in a few minutes. She’d be focused, then frustrated, then exhausted. Hopeful, inconsolable, and most of all.. TENACIOUS. She wouldn’t give up! She would ride the wave of emotion rather than fight it and the rewards are clear. She is now a walking, talking, running, climbing, tantrumming toddler!

As adults, we tend to want to get things ‘right’ first time. We are brought up on the notion that perfection is aspirational. If you can be ‘perfect’ quickly, you’re somehow innately talented. You’re superior to someone who has to toil to learn something. The truth is, if we had those egotistical ideas as babies, none of us would get anywhere. We’d paralyse ourselves into inaction with self criticism, because there isn’t a baby on Earth who is born and gets up and just starts walking!

There is a wealth of positive experience, and reward, in the PROCESS of learning. Kids remind me of that every day.

Our bodies are FUN

Have you ever been around a baby who spends AGES lying on a playmat, trying to hit the singing cloud that’s hanging down? Or a toddler who will NOT sit down because they keep on trying to climb up onto a chair to reach something that they want? Or a 5 year old who climbs up the same rope ladder 10 times without a rest and won’t stop? Kids appreciate the enjoyment that their bodies give them. They don’t mind being out of breath, or taking a risk, or experimenting. They get frustrated when they can’t do something, but they don’t let it stop them. They find it too damn tempting to get up and try again because it feels so GOOD to move!

Kids appreciate their bodies and know how to love them. They USE them, rather than judge them.

Disclaimer

So, there you have it! 3 lessons that I’ve learned from hanging out with kids. As a disclaimer, though, I’m not suggesting for a minute that it isn’t kind of annoying when you want to settle down with a Netflix show after a long day and your toddler wants to play the ‘I’m going to climb something REALLY dangerous’ game 😊 But, they do have a lot to show and teach us about how to really enjoy and use our bodies, in a way that we seem to have forgotten. I'm very grateful for having a little human being around as a free movement teacher!

To your body confidence!

May

2019

Simple tips for a healthier lifestyle (Part Two)

Welcome to part two of this post, giving you simple, easy to implement tips for moving towards a healthier lifestyle.

These are small ideas, but with each small change that you make, you are shifting your self perception, and sending yourself positive messages about who you are, and the lifestyle that you lead.

Remember, slow and steady wins the race. Have a read of these ideas, pick one or two that you feel would help you, and commit to integrating them into your lifestyle. Don't try to do too much at once. There's plenty of time to keep evolving and improving!

Here are a few more tips and ideas for a healthier, happier you.

Commit to 10 minutes of physical activity a day.

This doesn’t have to be a big deal. Don't worry about what exactly it is, or how effective it will be. For a start just decide what you will do (a walk, a jog, yoga, trampolining in the garden, playing with your toddler, anything that you can easily fit in) and get it done every day. When you're starting out and it all seems overwhelming, you can paralyse yourself into inaction. Keeping it light and simple makes it easier to get going.

Give yourself 5 minutes a day of free time.

No phone, laptop, other people. Just five minutes of quiet to relax, breathe, and let yourself travel to your happy place. It's amazing how long it can seem when you haven't done it in a long time. That 5 minutes is important for you. It's down time. No plans, obligations or noise. Just 5 minutes of space.

Reflect on the day.

Before you go to sleep, think of 3 things that you are grateful for. Then think of 3 things that you did on that day that you are proud of.

It's so easy to go through life without noticing or appreciating the small moments that we experience every day. Amazing things are happening in our lives all the time. You're doing amazing things every day. It's important to take a few minutes to notice them.

Eat slowly.

Food is one of the great pleasures in life. Rushing through a meal doesn't allow appreciation of it! Even if it seems odd, slow down and let yourself really taste your food. Make a ritual out of it. It's better for your digestion, will encourage mindful eating, and best of all, you'll enjoy your food even more!

It's the small things, the small steps and changes that really make a difference. Life is too short to rush through, letting those amazing things pass us by. Let yourself take a bit of time to enjoy the tiny details of the day to day - and keep being kind to yourself. With small changes and some patience and compassion, you’ll get to where you need to be.

May

2019

Why exercise?

Apr

2019

Simple tips for a healthier lifestyle (Part One)

Being healthy isn’t about how you look. It’s about how you feel. It's about how well you look after yourself.

Here is part one of this article, filled with simple, easy tips to move towards a healthier lifestyle. The simplicity of them will surprise you!

Drink water.

It's essential! If you are feeling at all grotty, or lethargic, a glass of cold water can work wonders! If you’re going to make one change, this should be it. Just drink more water.

Get more sleep.

This isn't a negotiable item for our functioning. If you sleep enough, and well, you can perform to your peak. You feel good, are energised, and your mind and body can work at their best. If you miss sleep... You get very wired, very quickly. Ask any new parent! There are few things in life that are more important than getting enough sleep.

Be aware of your rhythms.

We are expected to conform to a 9-5 lifestyle. We have to fit into that structure. But let yourself become aware of your own rhythms. Perhaps you're a morning person, but feel low on energy in the afternoons. Perhaps you really start feeling energised towards the evening. Perhaps you have intense bursts of energy on one day, and then feel tired the next day. Let yourself listen to your own body. You can then start to introduce ways of accommodating your unique rhythms in your day to day life.

Make small, gradual changes.

It's important not to feel overwhelmed by the number of changes you are implementing at once, so choose one or two of these tips to incorporate into your lifestyle to begin with. Introduce new things slowly; you are going for long term, sustainable change - it's a marathon, not a sprint!

Part two of this article will have more tips and ideas for how to make small changes that will make all the difference to your lifestyle, so watch this space!

Apr

2019

I never feel like I have enough energy to exercise

Ah, we've all been here. You have the best of intentions, but when your alarm goes off in the morning, your bed is heaven. Or you get home from work, exhausted, and a takeaway and Netflix seems far more therapeutic than a workout.

First things first. If you're feeling low on energy and at all out of sorts, go to the doctor and talk about it. There could be medical reasons for how you're feeling, and the first thing to do is to make sure that it isn't the symptom of a medical ailment.

If you've been to the doctor and there isn't anything medical, and you're struggling to get going, it may be time for a change in perspective on exercise.

The trick is to look at exercise in a new way. It isn’t something that you have to do, that’s hard work and exhausting. It’s a pleasure, good for both mind and body, and it gives you energy.

Easier said than done, I know, but this is the ticket to a healthier lifestyle. Somehow, we have become a society that feel that an evening in front of the telly is better for us than a walk outside. That a bar of chocolate can heal our psychological exhaustion from the trials of day to day life. That exercise is a looming cloud over the day, when in reality, it's the sunshine that gives your body nourishment and energy and just so happens to ensure that you stay in shape.

The first step, is to make an appointment with yourself to do your workout. Mark it in your calendar. Treat it like you would any other appointment. It is like a couples therapy session between you and your body! It's IMPORTANT.

Now keep reminding yourself that you have a workout in your diary. Make sure you know what workout you are doing. Keep reminding yourself that you don't miss workouts. Self-perception has the biggest role to play here - if you perceive yourself as someone who sticks to their workout schedule, that is the person you will become.

Now, I'm not saying that feeling low on energy is an easy one to fix. But if you have been to the doctor, and there isn't a medical reason why you're feeling low on energy, it's worth seeing if working on your self-perception helps.

Don't limit yourself. Believe in yourself. It's important that you look after yourself. Exercise will give you energy. It's a way of showing yourself love. It's a way of reminding yourself that you're worth the effort.

Give it a go and see how you get on. Remember, you don't miss workouts! You are active! You work out, and radiate health and energy! You are the picture of wellness. And every so often, you enjoy a takeaway, Netflix series and bar of chocolate and feel absolutely NO guilt whatsoever, knowing that you look after yourself and your body.

That's a good way to live.

Mar

2019

Feeling low. Give myself a break or fight through?

This happens to everyone. We all have days, even weeks, where our energy levels seem low, and mentally, we just aren't on top form.

The first thing to remember: don't beat yourself up about it. It's perfectly natural. Human beings have lots going on! Your physiology is complex, your emotional life is complex, YOU are complex. So don't worry too much if you're going through a patch where you feel, well, human.

Now, every winter, I go through the same cycle. The cold days and long nights draw in, and my motivation plummets. I find it difficult to get myself out of bed, and the idea of hard physical exercise is enough to make me even less likely to face the day. It's taken me a long time, but I've finally learnt. It's okay that I feel this way. The world isn't going to end if I change my routine to fit the way I'm feeling. My body is telling me that it needs a bit of a break, so that’s what I’ll give it.

That doesn't mean that I sit around all day, devouring Ben and Jerry's Cookie Dough, without doing any kind of exercise. I know I’ll feel rubbish if I do that. It won’t help. What it does mean, is that I take a gentler approach. I don't force myself to do anything. I take some time to consider what it is that is really putting me off exercising that day (sometimes it's as simple as not wanting to get changed because it's cold!), and modify my approach. I don't want to get changed, so I decide to do a light,15 minute yoga stretch that doesn't require a change of clothes. More often than not, by the time the stretch is over, I'm warm and ready to go. Getting changed doesn't seem like such a barrier.

There's no need to fight yourself at any point of your fitness journey. Your body isn't an enemy. It communicates with you, and if you can listen, you'll find the right balance and learn to develop a seamless rhythm and connection with it. Your default should always be kindness and compassion towards yourself, so if you're having a particularly difficult day, or week, slow down, listen to your body, and don't be afraid to change things up. Your body always wants to move, it thrives on exercise and movement, but that doesn't always mean intense, extreme routines. Sometimes, your body will be content with a relaxing stretch and some quality downtime with you!

Mar

2019

How to overcome procrastination

Ah. Procrastination. A common enemy!

Procrastination is often the result of being unsure. Unsure of what you actually want to be doing. Unsure of what your goal is. Unsure of whether you're doing the right thing.

My first tip for overcoming procrastination is to do a bit of planning. Really consider your goals, and really get them embedded into your thoughts by writing them onto index cards, putting them onto post it notes and sticking them up around the house. Then, consider how you are going to reach those goals. Do some research into how to fulfil your specific goals (or hire a specialist, like a Personal Trainer to write you a programme!). Then, follow the plan. Don't think about it. Just follow the plan. The work that you've done in setting your goals and creating the plan has removed any need for being unsure.

Jan

2019

Why forget about how my body looks?

Now, I'm not advocating a complete lack of pride in your appearance. I'm suggesting that there is a level of appreciation that your body deserves, that it is probably not receiving. In fact, your body is probably taking continual abuse from the person it is working so hard to keep alive. You.

We have forgotten how wonderful our bodies are. How miraculous. Every second of every day, our bodies work to keep us alive. We breathe, move, live, through our bodies, but we tend to take them for granted. How often do you stand in front of the mirror and shame your body, saying that you wish it was different? That it looks horrible? That you hate it? Now, think about how often you look in the mirror and applaud your body, thank it for keeping you alive, for allowing you to experience life through your senses, for enabling you to do the things you enjoy.

For most of us, there is a major imbalance between the first and second scenario.

It's to be expected, in some ways. Many industries rely on that internal bully that we all have, telling us that we aren't good enough, because that bully is what allows the media to convince you that product a, b or c is going to make you perfect. So you'll buy it, and when you are still looking at yourself, shaming yourself, bullying your body, you'll buy something else to numb the pain for a while.

It's time for a change. It's time to love your body and be grateful for it. To nurture it, and stop bullying it. Experiment with different activities and see what FEELS good, not what someone tells you is a miracle fix for a false aspiration based on how the world tells you you SHOULD look.

Enjoy the life that your body enables you to lead. And forget about what the world is telling you you "should" be. You are you, and you ROCK!

Dec

2018

How do I fit exercise into my busy schedule?

Time. In the modern age, everyone seems to suffer from a lack of Time. And exercise is one of the first casualties of the epidemic.

It can seem very overwhelming, the idea of fitting in exercise when there is so much to do, so many plates to spin, and often, very little time and space to look after yourself. But here's the thing. Looking after your body is literally a matter of life or death. Your body keeps you alive. If you aren't looking after your body, you are reducing its ability to look after you. So, as a society, it might be a good idea for us to bump looking after our bodies up the priority list.

There's a conception that exercise has to be a big deal. That it has to be a regimented thing that you buy special clothes for, go to special places for, or have special equipment for. That's not the case. Exercise is just moving. So you could count walking around the park as exercise. Playing more actively with the kids is exercise. Dancing in your living room is exercise. 10 minutes of moving in a way that gets your heart rate up is exercise. We all have time for that. Try it. Start with 10 minutes a day of something that will get your heart rate up - dance, run around with the kids, take a brisk walk around the block. There's no right or wrong. Just move.

Once that's done, hurrah! You've done a 10 minute workout!

Do that every day, and gradually see if you can build up to 2 active 10 minute sessions a day, then 3. Notice how relaxed you feel after a bit of physical activity. Once you remove the pressure around having to do a long, regimented routine, you'll be able to find ways to incorporate exercise into your life. It will become part of your day, rather than an imposition. Eventually, it will be a habit, you will feel much more connected and confident in your body, and you’ll be getting fitter every day.

health

U-Kandu Inspiration: Daddy Cool

U-Kandu Inspiration: Daddy Cool

Three things I’ve learned from children about movement

Three things I've learned from children about movement

It’s not about how the body LOOKS

If at first you don’t succeed….Try again. And Again. And Again!

Our bodies are FUN

Disclaimer

Simple tips for a healthier lifestyle (Part Two)

Simple tips for a healthier lifestyle (Part Two)

Commit to 10 minutes of physical activity a day.

Give yourself 5 minutes a day of free time.

Reflect on the day.

Eat slowly.

Why exercise?

Why exercise?

"When you are sedentary, you feel lethargic, unmotivated, and mentally drained. This isn't coincidence. This is biology."

Simple tips for a healthier lifestyle (Part One)

Simple tips for a healthier lifestyle (Part One)

Drink water.

Get more sleep.

Be aware of your rhythms.

Make small, gradual changes.

I never feel like I have enough energy to exercise

I never feel like I have enough energy to exercise

"The trick is to look at exercise in a new way. It isn’t something that you have to do, that’s hard work and exhausting. It’s a pleasure, good for both mind and body, and it gives you energy."

Feeling low. Give myself a break or fight through?

Feeling low. Give myself a break or fight through?

How to overcome procrastination

How to overcome procrastination

"Procrastination is often the result of being unsure. Unsure of what you actually want to be doing. Unsure of what your goal is."

Why forget about how my body looks?

Why forget about how my body looks?

Many industries rely on that internal bully that we all have, telling us that we aren't good enough, because that bully is what allows the media to convince you that product a, b or c is going to make you perfect.

How do I fit exercise into my busy schedule?

How do I fit exercise into my busy schedule?

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