Glycaemic Index

Being Healthy

Being healthy is so important in life, and there are many benefits of putting time in to create a healthier life for yourself. A few are listed below, but before we start here is something for you to do.

  1. Lie down, close your eyes, and breathe slowly and deeply in through your nose and out through your mouth. Think of nothing but your breathing.
  2. Now, visualise all the time you need to make healthy choices. Instead of reaching for a biscuit, imagine having a cup of herbal tea, and instead of sleeping in, imagine going on a morning walk. Recreate in your mind how each healthy choice feels, smells and sounds and how great you feel afterwards.
  3. Exactly at that point, place one hand on the other and pinch the skin on the back of your hand. Hold the pinch all the time you are thinking. You have now created what is called a positive ‘anchor.’
  4. Any time you are faced with a healthy or not-so-healthy choice, pinch the back of your hand and the good decision should be easier. Repeat the ‘anchoring’ exercise once a week.

 A Keynote for you to take: Making a string of small choices every day, even when you are feeling hopelessly stressed or demotivated has so many positive impacts on your health!

Becoming healthier doesn’t just mean changing the colour of food on the plate that gets put in front of you every day, its more! Many other factors such as exercise, stress management as well as diet, can all have simple changes made to them to contribute into creating a healthier you!

Below are a few things to think about:


Having a positive mindset and attitude towards day to day tasks and life can impact your health incredibly! Would you even believe by having a positive mindset you can help to build a healthier immune system? Well it can, as well as boosting your overall health. Increasing emotional resilience through positive thinking can lead to approaching situations in a healthier manner, for example stress becomes less of a factor in your life as you will approach it positively which will improve the situation. Positivity can improve your social health too, as you can enjoy life more, become more outgoing, interact with people, enjoy the environments and surroundings you find yourself in to the fullest as well as having better relationships with friends, family, partners and within the workplace.


The consumption of food and drink is key when aiming to be healthy. Having a balanced diet should be your aim, but many people struggle to stick to this. One way to get a little closer to a balanced diet is to fill half of your plate with non-starchy vegetables such as carrots, broccoli, spinach and avoid having as many potatoes, corn etc. This is not just a simple way to eat healthier, but it is also low in calories and high in fibre and nutrients… all the good stuff! Fatty fish like salmon and herring are important to include in your diets as they are a good source of omega-3 fatty acids and vitamin B which are essential to have in your diet!

Another factor regarding your diet, is portion sizes. Many people will eat the full serving on their plate just because it has been put Infront of them, but this isn’t always needed. Try using a smaller bowl or plate, you can not fill as much food onto them as you could a dinner plate and it will also help you to be more satisfied with less food by tricking the brain by still having a full plate!

Green tea is one of the healthiest beverages, did you know that? It has low calories whilst still containing lots of nutrients and antioxidants that your body needs and can help your body to fight free radicals. These are molecules that have been shown to increase the risk of disease speed aging affects. So, drinking green tea regularly has many positive impacts on you being healthy such as increasing the length of your life expectancy, lower risks of heart disease and type 2 diabetes.


Do you get a good night sleep every night? Let’s be honest… who does? Technology is a big part of many people’s lives now, no matter what age. But this could be the thing preventing you from having that blissful night’s sleep! If you unplug from technology at least an hour before bed this can improve your sleep quality, this is because of the artificial lighting, the blue light that is emitted from the devices is a common daytime light wave meaning it could be tricking your brain into thinking that it is daytime.  Some studies show that artificial light before bed has links to impact on your health such as breast cancer, mood disorders and depression.

Many people struggle getting to sleep to start with which can be irritating and exhausting when your body needs sleep! So set a bedtime routine and by doing this you can train your body’s internal clock to fall asleep faster at or around that set time. You must simply be consistent!


Don’t worry, we know that many people have very busy schedules, to the point that that is the excuse, but don’t let it be! Make the time to exercise because this can impact your life tremendously. It is so important to exercise for many reasons! Here are a few; it can reduce the risk of many illnesses and diseases such as heart disease, type 2 diabetes and cancer as well as reducing the risk of early death. Stress, depression, dementia and Alzheimer’s disease can also have the risks reduced through regular exercise as it boosts self-esteem, mood, sleep quality and energy. You can even fit exercise into your day at work by taking a walk on your break or taking the stairs instead of the lift which is a simple way to add exercise to your day and getting you physically active but can also help your mental fitness and emotional resilience as well as helping productivity, because the stairs are typically quicker when considering the average waiting time. It can improve your health and wellbeing as it gives you the time away from possible stressful situations you may be surrounded by in work. Have you now decided you need to increase your physical health and want to get more active? See below, what Performance To Summit can offer you to help!

Our aim is to enhance the performance of individuals to achieve goals. We offer a monthly subscription for 1-hour online fitness sessions with Dave Pickles 3 times a week, focusing on full functional fitness inspired by military and mountain style fitness requirements.

For more information and to see your subscription options follow this link and purchase your subscription!

For more detail about mental fitness, emotional resilience and physical health check out our blog: The Importance of Health during day to day life and even more so now!

Additional information sources:

Author: Performance To Summit Team – Dave Pickles & Fay Burrows 

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Customer Reviews

Performance To Summit

Customer Reviews

Paul - Sandbach

I have been doing these sessions with Performance To Summit and Dave Pickles for the last 3 years and cannot stress how much of a positive impact that these sessions have had on myself and family. Without a doubt the sessions are tough, but they are done in such a way that they are enjoyable and we look forward to them as a family. The sessions are all year round in all weathers,(rain, snow wind – all of them together) and during the winter in the dark, the true testament to me is that not only do my teenagers want to go regularly, without being pushed, but they along other teenagers within the group have been known to drag their reluctant parents to a session in the rain and dark in January, which is down to Dave, his motivational skills and the inspiration he gives us. The benefits we get from these sessions are not only physical, I can see how we have all grown in positive mental attitude, self-confidence and general wellbeing and I can see that in others who are part of the Performance To Summit family. I am not sure what I would do if these sessions ever stopped which was a massive concern for me once lockdown started, however, Dave launched the on line version which has been a fantastic success although I do still miss the face to face sessions and the interaction with the other Performance To Summit fitness family members.

Jackie - Tarvin

Communication, Professionalism, Quality

Thomas - Tarvin

Carol - Davenham

Dave is so supportive and encouraging even when he’s pushing you to improve.
I have been involved in his fitness sessions for many months now and they keep me strong and flexible and as a 60+ year old I find this extremely important
I highly recommend his sessions - you won’t regret it

Laura - Kingsmead

The sessions are hard, but fun (if that’s possible)? Dave’s endless positivity turns any event into a positive one. The sessions during lockdown have been great, not only in order to keep fit but also to keep connected with others. We laugh, we smile, we grimace, but we are all fitter and stronger as a result. Why not give it a go?

Laura - Northwich

I began my journey with Performance To Summit following a recommendation from a friend who said it may help me improve my fitness and strength and help to resolve a long standing problem with sciatic pain caused by a problem with my Piriformis muscle.
When I began, I was reasonably fit having exercised regularly throughout my life, however this pain was causing me problems and I was becoming frustrated by not being able to exercise as I would like. I informed Dave of my injury and the exercises I took part in were adapted where needed to help with this injury. Through attending regularly and developing correct form on the functional exercises given by Dave my injury improved, to the point of being pain free. This was a really positive outcome and I continued to regularly attend Dave’s sessions and my fitness and strength has improved greatly. Initially I could not do more than a few sit ups or press ups and I can now confidently and correctly complete many sets of these during a session.
At every session Dave asks if there are any injuries or restrictions and then the exercises and sessions are adapted as needed. This is always done in a positive, reassuring and motivating way, so you never feel like you cannot achieve. His positivity and enthusiasm are unmeasurable. I feel fitter and stronger than ever before.

Abi - Sandbach

When I first started attending the Performance To Summit fitness sessions, I had ruptured my ACL and was waiting for surgery. In the weeks prior to my operation, through the fitness sessions, Dave encouraged me to get my knee and hamstring as strong as possible. Following surgery, even before I could walk without crutches, Dave devised exercises I could do whilst sitting and using my crutches in novel ways to keep my upper body active and me challenged! Through every stage of my rehabilitation, Dave was full of encouragement and constantly adapting exercises as part of the session to keep me motivated and fully involved. Still being able to be part of the Performance To Summit team was a huge boost mentally; being outside with an amazing group of like-minded people is great for self-esteem. The support I received from Dave through Performance To Summit was invaluable to my recovery; he made me believe in myself that I would reach my ultimate goal of getting back on the hockey pitch. Even though it was a year from operation to achieving this, Dave was always positive, always encouraging, and always listened to how I was feeling and how hard he could push me without ever making me feel like it was too much. Without Dave’s constant encouragement and positivity, I know my rehabilitation would have been much harder - his drive drove me - it’s infectious!

Neil -Sandbach

I have had lower back pain for many years and suffer from occasional acute exacerbations which can severely limit my mobility. This can be very frustrating for someone who is very keen on sport and exercise! I have attended the fitness sessions run by Dave for a number of years and he has provided great help and support in managing this chronic condition. Dave is able to tailor his sessions to help with rehabilitation, recommending appropriate exercises to increase mobility and core strength. He also pays great attention to the psychological aspects of injury, providing constant encouragement and motivation, which is key to recovery.