Category: camino

8 Quick Strategies to Overcome Procrastination when it comes to Exercising:

by Fitness Excel, posted in "life coach", adventure education, camino, fitness walking, flow, health, mental health, outdoors learning, Performance, Pilates, Resilience

1. Break it down into smaller, more manageable tasks: Instead of thinking of exercise as one large and daunting task, break it down into smaller, more achievable steps. This could include setting aside time for stretching, going for a short walk, or doing a quick workout video.

2. Make a plan and schedule it: Set a specific time and date for exercise and stick to it. Schedule it into your daily routine so it becomes a habit.

3. Find an accountability partner: Enlist the help of a friend or family member to hold you accountable for your exercise routine. This could include checking in with them regularly or even exercising together.

4. Create an enjoyable experience: Find ways to make exercise more enjoyable, such as combining your exercise in a different environment such as the outdoors, whilst appreciating nature.

5. Reward yourself: Create a reward system for when you complete your exercise routine. This could be anything from treating yourself to a favourite snack or activity to buying a new workout outfit.

6. Use positive self-talk: Use positive self-talk to motivate yourself and overcome negative thought patterns. Focus on the benefits of exercise and remind yourself that it’s a form of self-care that will improve your overall health and well-being.

7. Start small and build up: If you’re just starting out, don’t feel like you have to jump into intense workouts right away. Start small with a few minutes of exercise each day and gradually build up over time.

8. Remember, it’s normal to struggle with procrastination when it comes to exercise, but with some dedication and the right strategies, you can overcome it and make exercise a regular part of your routine.

Health Benefits of Walking & Pilates

by Fitness Excel, posted in bone health, camino, fitness walking, health, mental health, outdoors learning, Pilates, pilgrim walk, posture - the neck, strength training

Both walking and Pilates are low impact activities which reap many health benefits to include improve balance, co-ordination, deep muscular activation, posture and mindfulness.

Walking address the cardiorespiratory fitness and resistance training from Pilates addresses improved muscular strength, studies undertaken by Takeshima, et al (2013) have demonstrated that the combined programs, either undertaking both activities on the same day or alternate dayes, walking one day and strength training the following day has significant improvements in endurance, functional strength, agility, flexibility, serum lipids and blood pressure over a 12 week period.

In regard to coronary heart disease, Maestroni et al (2020) found that progressive resistance training provides an improvement in cardiorespiratory function comparable to aerobic training alone, when combined they offer more substantiated improvements in both fitness and strength as well as systolic and diastolic blood pressure which may be significantly lowered by resistance training.

Those suffering from anxiety also benefit. In Australian studies on women in their 50’s and 60’s, Ripton (2015) state that women with depression who walked 200 miles a week had more energy and those with anxiety may benefit as cortisol, a hormone that provokes a stress response is lower in those who walk compared to those who are sedentary.

Both walking and Pilates can also be challenged by adding nordic poles for walking to increase the instensity of the walk which can burn more calories, poles also encourage you to stand tall, tighten the abdominals, act as an aid for balance, whilst resistance bands, tubing, circles can be incorporated into Pilates programs to increase strength and intensity.

References

Maestroni, L. Read, P. Bishop, C., Papadopoulos, K., Suchomel, T. J. Comfort, P. & Turner, A. (2020). The benefits of strength training on musculoskeletal system health: Practical applications for interdisciplinary care. Sports Medicine, 50(8), 1431-1450. doi:https://doi.org/10.1007/s40279-020-01309-5

Ripton, N. (2015) The surprising health benefits of walking

Takeshima, N, Islam MM, Rogers, ME, Rogers, N.L. Sengoku, N, Koizumi, D, Kitabayashi, Y, Imai, A, Naruse, A. (2013) Effects of nordic walking compared to conventional walking and band-based resistance exercise on fitness in older adults. J Sports Sci Med, Sep 1:12 (3): 422-30.

Padron-Santiago

by Fitness Excel, posted in camino, pilgrim walk, santiago
Santiago

I depart the warm hostel at 6.30am for the final 25km of the walk into the cold, chilly morning air. The route leads out of Padron, there are about 80 other pilgrims silently proceeding down a flat path, passing farmhouses and fields, it is very dark and there is not much conversation. About 30 minutes later we walk out of the darkness into light as the glorious sun appears above the farmhouses. We reach A Escravitude and delight in the splendid views of Padron. The way leads to traditional villages, historic places, rivers and towns, eventually reaching Santiago. The cathedral is under renovation, but still as magnificent with plenty to see inside as well as outside absorbing the atmosphere of singing and listening to the bagpipes as pilgrims congregate in the square congratulating each other on their journey.

Redondela-Pontevedra

by Fitness Excel, posted in camino, health, pilgrim walk, santiago, well-being
Buen Camino

Day 3 – Another 6.30am start as it is going to be a tough day walking in the heat. Passing through and leaving Redondela behind, there is a much to see to include the estuary of Vigo and its islands. I merge with a long convoy of walkers in good spirit who greet each other with ‘Buen Camino’. Continuing along the way there are quaint villages, cobbled streets, crossing the medieval bridge of Ponte Sampaio, a varied, hilly route, with numerous places to stop for rest where you can get a 3 course pilgrim lunch at most restaurants for 10 euros. Eventually arriving in the historic centre of Pontevedra, for a well deserved back massage with the local physiotherapist.

Vigo-Redondela – Portuguese Camino

by Fitness Excel, posted in adventure education, camino, fitness walking, health, outdoors learning, Uncategorized
The coastal route

Vigo can be reached following the River Lagares which leads into Samil beach, there is much to see on this riverside walk. Vigo is a large town and perfect for an overnight stay. An early rise 7am to start walking to Redondela, it is dark and there are no arrows to follow, it can be difficult to get out of town. Eventually a group of us notice a faint yellow arrow, this leads the way into interesting streets and the old historic parts of Vigo and fishing areas of O Berbes, There is plenty to see in Vigo to include a Museum, the Church of Santiago and peaceful botanical gardens. There are many cafes offering great food and stamps for your passport on route. Many more walkers appear now and eventually after 5 hours, I reach the town of Redondela.

Portugal-Santiago Camino Baiona-Vigo

by Fitness Excel, posted in adventure education, camino, fitness walking, health, pilgrim walk

I started very early as this was a long day walking and wanted to avoid the heat of the day. Baiona is a pleasant, busy fishing town, with many Atlantic islands which can be reached by boat. On leaving Baiona the Camino continues across sandy beaches, over the River Groba passing beautiful Romanesque bridges. Here you can stop for a rest, where there are many cafes. A quiet, flat route with no other walkers in sight, it continues along the Foz do Rio Minor, surrounded by marshlands, an important ecological site which host many species of wildlife. The way displays interesting architecture and stone crosses, although peaceful, I am aware of the busy C-550 in the background. After 6 hours I approach the city of Vigo.

Camino & Resilience

by Fitness Excel, posted in adventure education, camino, fitness for the camino, fitness walking, health, mental health, outdoors learning, pilgrim walk, Resilience, santiago, well-being

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The route continued to Palas De Rei. After leaving Portomarin, crossing the River Mino we continued uphill steadily through woodland, the rain continued and got heavier and heavier. Continuing through small hamlets, passing the Hospital de la Cruz. Arriving at Vendas de Naron to get a ‘pilgrim stamp’ the old Romanesque Chapel, then continuing along the paved path, arriving at Sierra de Ligonde which offered fantastic views over the valleys. Particular parts of the route were isolated and quiet, apart from a rather large dog. The fog was dense and we were soaked through.

Approaching A Calzada the weather was so bad, we took shelter under a tree. There were other walkers, one an Australian man, we had met further back in other towns.  After discussing the weather, our blisters, stories of one walker getting frostbite back in the Pyrenees, our conversation compared the weather to life and the Camino, there are good and bad times, but we must press forwards.

The Camino de Santiago builds resilience, both emotionally and physically, it enables us to develop a positive mind and can-do-attitude.  We can integrate resilience into our lives on a daily basis, by being more active, getting more sleep and eating well, forgiving ourselves and resolving conflict. These small steps can help us improve our mental health and to face everyday challenges.

Camino & Mindfulness

by Fitness Excel, posted in camino, fitness for the camino, fitness walking, health, mental health, outdoors learning, pilgrim walk, posture - the neck, santiago, well-being

pexels-photo-562623

Camino de Santiago is an excellent reason to take time out and integrate some walking mindfulness into your Camino.  Be aware of the sounds of nature, the wind, sun, rain and other people.  How can we become mindful of our experience of walking? Start with a natural relaxed walking rhythm, keep your attention in the soles of your feet, being aware of the alternating patterns of contact with your foot as it makes contact with the ground, then focus on sensations in your muscles and joints, expanding that awareness into your posture and breathing.

Classic Camino-Frances

by Fitness Excel, posted in camino, health, outdoors learning, pilgrim walk, santiago, Uncategorized, well-being

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Considering walking the Camino-Frances.  Why not start in Sarria – known for its fabulous hospitality and local traditional food.  As you begin your walk, you will pass through stunning scenery, picturesque villages, hamlets and many beautiful landscapes, in rural Galicia.  The atmosphere is unique.  Once you arrive in Santiago, a UNESCO world heritage city, visit the cathedral, claim your certificate from the Pilgrim office. There is plenty of time to explore, reflect on your journey and relax in this stunning town.  visit http://www.fitness-excel.com/home to view our video of Sarria-Santiago.