Well done Lucy! Lucy completed the Ride London event last Sunday, cycling 100 miles through London and Surrey. She was one of around 25,000 cyclists who took part in probably the most popular sportive in the country, whilst over 5,000 completed the shorter distance of 46 miles.
What makes Lucy’s achievement even greater is that in September 2018 Lucy fell off her bike and ruptured 2 ligaments in her knee. She then spent several months rehabbing and training with Charlotte, gradually building up strength and slowly making her knee stable enough to go back to cycling without the need for any surgery.
Getting back on the bike in February 2019 after 6 months off, Lucy started preparing for London by continuing sessions with Charlotte and introducing running for fitness. She completed the 100 mile ride in 5hrs 45mins with no knee pain, but a big smile and sense of pride.
Lucy plans on taking part again next year and it looks like several of the PB team will join her for the challenge.
We love this salad, as it means summer is here and we can sit outside and enjoy these amazing flavours and textures. This salad has evolved over the years and occasionally takes a different direction, but this is our family favourite.
Pre heat your oven to 150
I'm posting this with a heavy heart.
As much as I love playing and practicing my golf, I now realise it takes up way too much of my time. I am struggling to keep up with the everyday basics like looking after the boys, cooking, cleaning and maintaining my house, so something must give! So, I have decided that from September 1st I will be getting rid of a lot of my equipment.
Thanks for reading and understanding...Below is a list of what's available.
Serious enquiries only please. Make me a reasonable offer.
1. Dustpan and brush
4. Mop and bucket
5. Window cleaner
7. Dishwashing liquid
8. Laundry detergent
9. Fabric softener
10. Laundry baskets
11. Toilet brush
12. Cleaning sprays
13. Scrubbing brushes
Creating space and time to do the things you love, whilst juggling work, family and life commitments can be very difficult. Creating time to do things that you do not enjoy but know you must do to improve the quality of life, such as exercise and taking care of your body, can be even harder. Making a change is difficult. If you have not allowed time and space for change it becomes impossible. As we are limited to just 24 hours in a day, it’s important that we make the most of each hour that is spare! Assuming you are one of the healthy members of the working population, you probably sleep for about 8 of them and work for 8! This leaves you with 8 hours left in the day, of which you spend eating (2), showering, dressing and getting ready (1), household chores (1) etc…leaving you with an hour or two at most.
It is therefore vital to block out time in your diary each day, even if it’s just 10 or 15 minutes. If you think you don’t have the time, think about how long you spend each day on Facebook, TV, games, or doing smaller tasks that aren’t as important. Substitute one of these activities or incorporate your new ‘habit’ within these time frames.
Simple changes, we have recommended to clients, include, sitting on the floor whilst watching TV encouraging them to practice the floor stretches, we have been working on in the studio to improve their mobility, whilst doing something they were already doing!
How many ‘free hours and minutes’ do you have in a day?
What are your time wasters?
How much time do you need per day to make a difference?
If you can figure out how to do all the things you want to do, it will be easier to overcome the fundamental problem: how can you find the time to change your life?
The First Step
Cut out the noise! Get rid of distractions, time wasters and all the nonsense that eats into your day.
You are making a commitment.
You have reached a point where you know you need to change, this where you decide how much you want that change.
Think of this not as “improving your life” but saving it. The changes you will make you healthier, happier and bring back control.
Once you have made the mental commitment, take small steps to give yourself more free time to breathe and move!
With TV on 24-hour demand and endless ‘must see’ box sets to stream; whole evenings can be lost watching TV. Monitor, audit and adjust your viewing habits. Try to be more disciplined with your viewing habits, earmark programmes to watch, rather than surfing in vain! This one change alone, will free up a couple hours or more per week.
Spend less time on social media. These sites have their benefits, but if you are not careful, you can spend hours in a week watching kittens doing the craziest thing or viewing your friends ‘amazin’ holiday posts! Very little of what you view on social media, will inspire you and make you feel positive, often, it will have the opposite effect. I used to read a lot of things on the Internet that were just entertainment. Cut out the ‘noise’ and focus on what is really important.
Wake up earlier. This is not everyone’s cup of tea, but it is a great way of adding 30 – 60 minutes to your day. Exercising whilst the rest of the world sleeps or getting to work earlier, gives you the opportunity for peace and quiet and no interruptions.
Block out an hour at the beginning of the day, where you have no interruptions, don’t answer the phone or respond to emails. Use this hour to do as much work/planning as you can, you will feel like you are ahead of the game and will achieve much more throughout the day.
Delegate time for answering emails and stick to it where possible
Whilst you are working towards your goal, reduce the extra commitments you have in your life. Stay focused on your goal
If you’re worried about offending people, don’t. Send an email or make a phone call and explain that you’d love to keep doing the commitment, but at present, you just don’t have the time to give it your all.
Streamline Your Life
Just say no! If you are asked to do something that is not related to reaching your goal, politely decline. For the next few weeks, be selfish, focus on what is important to you.
Simplify your daily routines, your work, your social life, your daily chores and your downtime. It will take time and a little effort, but it will be worth it!
If you enjoyed this short article on creating time, there are many more like this in our Ultimate Motivational Guide. The guide is a culmination of a few months’ work plus over 18 years’ worth of personal training experience and almost 30 years of teaching and coaching! It is based around conversations and observations with clients that are moulded, reworked and reworded to be shared with others.
I hope you enjoy the booklet and find the information both useful, beneficial and motivating!
Please feel free to download or share! Hard copies are available in reception and all profits will go to the Stroud Women’s Refuge.
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