It's the thief of joy...
The initiator of despair...
The b*tch that devalues all you have done.
It's the thief of joy...
The initiator of despair...
The b*tch that devalues all you have done.
I would wager that every single one of us has something in our life or our behaviours that we'd like to change.
The trouble is, change and changing is HARD.
It requires you to do things that feel hard.
These things may not seem hard when you look from the outside, but when you're the one who has to make the change? - oh boy!
Anticipating the imminent arrival of removal men, yesterday Graham went and bought 'normal' milk, sugar and cookies.
Guess who ate most of the cookies??!!!
Today's world is hectic. Often too hectic.
If we don't actively hit pause, the pace will continue.
So schedule your rest.
Book out your down time and then TAKE IT!
TRULY switch off. (Yes, this means phones away, email responder on, newsletters pre-scheduled to deliver in advance all whilst you enjoy your trip to Italy ;) )
Whether 5 minutes or 5 days, we need our rest. Our bodies and our health need our rest!
So get those diaries out and schedule yours!
What choices are you making everyday?
If I choose to eat too much today, I choose to weigh too much tomorrow.
If I choose to forego movements, postures and stretches that nourish my body, then I choose to deal tomorrow with the consequential stiffness, aches and pains.
If I choose to divide my time between others then I choose to suffer the neglect of myself...
So what choices are you making? Or rather, what tomorrow are you creating?
Are you offloading your responsibility for your health onto someone or something else?
Are you waiting for someone or something external to 'fix' you?
The reality is that our health comes from the inside-out, not the outside-in.
So if you are outsourcing your health to something external but not seeing the results you want, I suggest it's time to turn things upside-down, or rather inside-out.
What do you think?
When we try to make shifts in a specific area of our life (work, health, body, fitness, relationships, finance etc.) sometimes we can become so absorbed and tunnel visioned into that area, we forget about the importance of nurturing, acknowledging and enjoying the other aspects too.
We forget that our experience of life and the legacy we create, is the sum of ALL AREAS, not just one.
Personally, I can become so absorbed in my business life, I have to remind myself to recognise the value and joy in all the other beautiful things I'm creating and experiencing - time with family and friends, nurturing exercise and movement, travel, beautiful food and tasty meals.
How sad and incomplete one solitary piece of a beautiful puzzle is without its' complimentary pieces and yet too often all we can see is that one piece.
So as you strive to reach that specific goal, don't devalue the richness in other areas of your life. Pay attention, enjoy and recognise both your accomplishments and the value in other areas that serve that bigger life picture.
Then notice how in doing so, the journey to reaching your goals is far more beautiful!
Everywhere you look there are workout plans, miracle diets and tempting tricks that lead us all to believe if we follow them strictly, we'll be svelte and spectacular before we strip down on the beach this summer.
So my friends, as you valiantly plan your path to that bikini, permit me these gentle (and loving) reminders;Read More
Whilst it may be appealing (and momentarily relieving) to use a lack of time as your scapegoat for not exercising/eating well/self care of any kind, the reality is it is neither useful nor true.
You have the time - we all do. The same 24 hours each day. What you make time for within that, is another matter entirely.
Something to think on. (And a friendly reminder to self after a "busy" couple of weeks!)
It's time to get those buns a'burning!
My 5 favourite exercises for the glutes (a.k.a buttocks/tush/tushy/ass (US)/arse (UK)/buns of steel).
Sooo many reasons why strengthening your glutes is a good idea - stability and postural correction of the lower back, counteracting the impact tight hip flexors from sitting too much, improved mechanics and movement patterns, injury avoidance, ankle stability and so much more.
But let's be honest, who also wouldn't just like a perkier bottom? :)
Happy tush-toning folks!
Tomorrow I'm driving a route I've driven at least 6 times, and for the life of me, I have no idea where I'm going. Which made me think;
Are our SMART devices making us DUMBer?
Is 'digital dementia' really a thing?
As technology advances, our need to use our brains for simple tasks declines.
I no longer need to do sums in my head, remember driving routes, commit my schedule to memory or even spell-check my own texts.
Whilst so much of this is seen as a bonus, is it really?
Our brain is like a muscle - it strengthens with use, but use it or lose it.
So what can you do to exercise the brain towards greater efficiency, productivity and a healthier memory?
It's time to train that brain!
- Drive your commute without sat nav
- Tot up simple sums in your head
- Hand-write cards and notes
- Turn-off your auto-correct for spelling on your phone
- Commit people's names and numbers to memory
Simply start using your brain more.
Yes, even when you don't have to!
"Knowledge is not power, it is potential power". ~ Tony Robbins.
Knowledge without relevant action is relatively useless.
Action without relevant knowledge is risky.
But team the two together and you have a powerful recipe for growth and success.
Too often we know what we need to do yet we fail to administer it.
Action is what produces results.
Educated action is what produces great results.
When disconnected, we either don't move forward, or we travel in the wrong direction. Together, they are the dream team of behaviour change.
So step by step, day by day, unleash the power of your knowledge with action.
Yes my friends, the Turkish lessons have started! (We move in September.)
Currently I'm doing 10 minutes of Turkish a day. The best thing this language app does to encourage consistency, besides it's daily reminders, is that It creates 'a chain'.
It clocks how many consecutive days I've shown up and done the work. Currently I'm on a '6-day streak!' Hurrah!
This is very similar to the chain approach when forming new habits/behaviours.
Each day you achieve your goal, you mark a line on your calendar across that day. The next day when you've done the same, you draw another line, linking the two; you've started your chain.
Your only job now?
DON'T BREAK THE CHAIN!
Show up each day, watch that chain grow and line by line, link by link, your daily efforts move you towards your goal.
This method provides:
Motivation - a visual reminder that appeals to your inner competitor, especially as the pressure of higher numbers (a longer chain) creeps in.
Accountability - being held to your goals by something external.
Reward - oh man does it feel great to add a link and see that chain grow!
So what daily habit would you like to see in your days?
Go and start your chain!
Don't let your dreams tease you, let them tempt you.
When I was younger I had very vivid dreams of sliding effortlessly down into the splits. I'd glide into them with such ease and comfort and would then be over-joyed with my ability and achievement... until I awoke to realise I was still my pitifully rigid self!
For YEARS this recurrent dream would tease and taunt me, making me acutely aware of my physical inadequacies.
Then one year, (circa 2015) I decided to stop being taunted by this dream and instead be tempted by it.
I decided not to see my dream as a slight against what I was and instead see it as an alluring image of what could be.
2 years on and that allure holds strong and I make consistent efforts to work on my flexibility and mobility.
Whilst I may not be gliding into those splits yet (not quite), I did have my best ever round of The Cereal Box Game last weekend, and that my friends is serious and joyful stuff! (Never heard of it? Watch here http://bit.ly/clbvid1)
So don't be taunted by your dreams, instead tap into their value by letting them tempt you and drive you forward!
As my lovely mum embarked last week on a 2 week sugar detox, I had one recommendation;
Choose your words.
"I can't have / I'm not allowed (insert relevant sugary deliciousness)."
"I am choosing to not have..."
One is rules, the other is choice. One is empowering, the other makes us want to rebel against the regime. One leads to feelings of deprivation and unfulfilled desires, the other leaves us feeling happier with our bold and confident choice.
The words and phrases we use to frame our behaviours can either support our goals or sabotage them.
So choose your words and choose them wisely!
Trust me - a dog failing to walk nicely to heel when she used to do it really well, is as demoralising as a failed push up that used to feel easy, or stretching for your toes that you used to be able to hold.
Instantly all former efforts SEEM worthless and frustration FEELS inevitable.
But they're not, and it isn't!
Your response and therefore how you experience the experience, is a choice.
When Rua drives me mad on walks, instead of losing my s**t with her, I try to take a breath, acknowledge us both for being there, doing our best and try not to let frustration ruin my enjoyment.
I apply the same approach to workouts. I acknowledge myself for showing up and doing the work no matter what my ability or performance.
Yes these things can feel frustrating, but don't let that frustration detract from your 'win'.
Because just showing up, being there and doing it, is ALWAYS a win!
If anything short of perfection isn't good enough or deemed worthwhile, you're going to fail often and your dreams of healthy, happy, vibrant living will slip further and further away.
So please remember - a little of something is ALWAYS better than a whole lot of nothing.
Whether exercise, a business meeting or social interaction, set a positive intention beforehand to focus your energy where you want it.
Regularly bring your focus back to your intention during that time to remind yourself of how you wanted to experience it.
You are the master of your moods and therefore your experience. Begin taking control by using positive intentions to underpin them.
A workout plagued with self-criticism, comparison and disappointment will never glean the same health gains of a workout full of self-encouragement, support and celebration.
A gift given resentfully or reluctantly will never feel as good as a gift given generously and with good intention.
A meal prepared in a rush and frustration will never be enjoyed as much as one prepped with love and enjoyment of the process.
More often the key is not what you do, but how you think/feel and self-talk as you're doing it.
Attitude is (almost) everything.
To try and fail is far more valuable than to never try at all because with every failure comes a lesson.
It may sting, it may be tricky to see but it's always there, and when appreciated, these lessons can powerfully steer future attempts so that every 'failure' in fact was a step towards success.
This is how I approach making shifts in all aspects of my life - health, business, fitness, finances, relationships.
Did that approach to exercise achieve what I want?
Did I succeed in making the healthy choice in that social situation?
Did my planning create the routine I desire?
Did I process my thoughts and emotions well enough that I effectively communicated my needs?
Whenever the answer to these sorts of questions is 'No', this is not a failure, it is merely a lesson on how to not approach it next time; guidance on what not to repeat; clues to the winning solution.
We fail. It happens. So I urge you to search for those valuable lessons so that when you fail, you always fail forwards.
Have a great week!