Article by Daniel Browne 03.08.15
In this modern world we are caught up in a juggling act of trying to balance work life with home life. This sometimes means that we end up neglecting our own needs. This can lead to tiredness, stress, exhaustion and even complete burnout.
I’ve been guilty of this myself in the past; working so hard that I have neglected my own needs and not taken the best care of myself. It’s not a mistake that I make any more and I now always find a bit of time for some self-care.
Self-care is essentially looking after yourself in a healthy way. Even a simple thing such as brushing your teeth is self-care, but of course there is more to the concept than just brushing your teeth twice a day.
Taking some time out to look after your physical and mental wellbeing is key for a healthy, balanced, happy life. It’s important to do the things that you want to do; not just the things that you need to do.
When thinking about this article, I considered the reasons why as a society we don’t indulge in self-care enough. I think one of the biggest obstacles is not knowing how to indulge in self-care, almost as if there is a ‘right’ way to do it. There is no right or wrong way, of course. It’s about simply taking action. The rest is down to personal preference.
For some people, sitting down and relaxing is self-care. For other it’s going to the gym or for a run. Even catching up with friends or family is a form of self-care as it’s conducive to your mental wellbeing. Self-care is essentially doing whatever you want to do (and not feeling guilty about it!). It shouldn’t be a forced part of one’s routine, but something that naturally occurs. Otherwise it wouldn’t be fun, would it?
Personally my forms of self-care are pounding the treadmill at the gym, walking the dogs, catching up with friends over lunch, and sitting down to watch a few episodes of the latest television show I’ve been recording. They are all things that I enjoy doing and I feel they are good for my physical and mental wellbeing.I also reward myself with positive experiences when I’ve completed something that I have to do. For example, if I have some paperwork to complete, I will tell myself that after completing it I’ll take the dogs for a walk or go and meet a friend for coffee. It not only serves as motivation to complete my task, but is also something to look forward to.
So how can you introduce a bit more self-care into your life?
Your mind and body are temples and I believe they should be treated as such. Working hard, being able to pay the bills, focusing on your family, and all the other things that we have to do in life are of course essential, but don’t forget to add taking care of yourself to the equation.
Want to know more about self-care? I’m declaring this September ‘Self-Care September’. I’ll be posting lots of information and tips online, as well as running a number of workshops and taster sessions through the month. Follow me on Twitter @DBTherapy to find out more.
- Don’t start telling us who you are while you’re walking up,..
- Don’t just tell us your first name..how are people going to recommend “Ernie” err Ernie Who?
- Don’t tell anyone that this is the first time you’ve ever done this because it shouldn’t make a difference.
- Don’t start with a whimper..a whisper here shows lack of confidence. Be confident..
- Don’t have your back to anyone: I saw this recently and the table behind the speaker switched off immediately..MOVE..Most clubs won’t start your 60 seconds until you’ve stood your ground.
Article by Daniel Browne 08.06.15
Spring has sprung and now summer is upon us (fingers crossed for plenty of sunshine). It’s a time when many of us begin to think about going to the seaside or spending sunny days at the park. The arrival of summer canindeed be a happy, positive, uplifting time. However it can also fill many of us with dread as we think about having to contend with having our out of shape bodies on display in front of fit and healthy people. Insecurities can begin to rear their head.
When asked what most people enquire about hypnotherapy for, I always say that the ‘big two’ are weight loss and quitting smoking. If I had to pick one it would be weight loss, or weight management as I prefer to call it.
The reason for calling it weight management hypnotherapy is because if you lose something, you may try to find it.
It’s true to say that hypnotherapy can be great for people who want to manage their weight and become healthier. The results can be spectacular, with some people shedding stones of weight. Obviously that is amazing, but do you want to know something even more amazing? There is no dieting in weight management hypnotherapy.
That’s right, there are no restrictive diets and no cutting out certain foods. Weight management hypnotherapy works by accessing your subconscious mind and basically reprogramming it. It asks you to reassess youreating habits rather than simply telling you cut things out of your diet. Hypnotherapy can help you to take pride in your body and swap bad habits for more positive ones. I also work on the basis that you are not fat, but you have fat and therefore can choose to not have fat.
I often have people emailing or phoning up asking if I can help them to stop eating. Clearly it wouldn’t be good if I helped you to stop eating completely, but hypnotherapy can absolutely help you reach your goal weight, and relatively quickly too.
It’s not easy to shift weight and achieve your goal. I know because I have been there. I was once three stone heavier than I am now. During my journey to reach an acceptable weight (a journey I am still on) I have tried everything. I soon discovered that diets don’t work and that it’s a sensible plan that brings results. The following are things that I have found to work:
They are my top tips for managing your weight and if you give them a try you may well find that the pounds start falling off. Summer may be upon us, but you still have the time and power to shift those extra pounds and feel good as you transform from flab to fab.
- Would this level of flexibility improve my mobility?
- Do I have the discipline to attend regularly?
- Do I have the physical ability to complete the workshop?
- Go into depth about how T’ai Chi opens and transforms your life.
- How the seeds are planted in the very first class you attend.
- How the seductive power of T’ai Chi is an addictive calling to go deeper into yourself.
- T’ai Chi Exercise sessions will concentrate on the techniques of coordinating movement with long slow breathing to expand the lungs, strengthen the legs and relax the upper body.
- The Makka Ho section will teach you a set of flexibility movements that will open up your joints and learn a routine of regular exercise which can be translated into any routine you already have. We will also go into some of the psychological aspects of the work.
- The T’ai Chi form will be sixty minutes focusing on a form which has it’s basics in martial arts and is not the “easy option” of exercise many people think it is. Why do so many people marvel at the “old people” moving so strongly in the parks of China and many other countries? It’s as if they think the practitioners have only just taken up the practice in their old age.
- Will the balance and coordination I’ll learn help me move more easily?
- Will the practical flexibility work improve the number of years I am mobile?
- Can I have the level of smooth movement shown by the T’ai Chi teacher on the course?
Balance Health & Fitness
Article by Ernie Boxall 15.04.15
There’s a simple formula for getting the most out of your fitness programme,
whether you are with a trainer or “doing it yourself.”
• Keep going! Often the hardest part of any training is getting there. Get there.
• Drop the negative habits that affect your health. Make 10% changes often.
• Keep a balance and a diary.
3 HABITS TO HELP YOU
If you’ve started a new exercise programme, make this the month to maintain things.
1. Maximise your programme with 3 workouts per week and workouts need only be 15-20 minutes long as long as you work with focus and intensity.
NOTE: THAT MEANS NOT STOPPING TO CHAT OR TO CHANGE THE MUSIC ON YOUR iPOD
2. On the weekends push yourself for a longer workout. Schedule the time and the time after for recovery.
3. Avoid exercising at the same intensity each day. Instead listen to your body and adapt your intensity based on your energy on the day. Incorporate breathing and T’ai Chi sessions/Yoga/Pilates into the week for maximum energy results
For more information on how Balance Health and Fitness can help you in 2015
Call us n 07962 216833 or
contact us on firstname.lastname@example.org
Learn How To Stop Life Killing You!
Article by Simon Perkin 13.04.15
Fruits,vegetables & berries are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fibre. Focus on eating the recommended daily minimum of five servings of fruit and vegetables and it will naturally fill you up and help you cut back on unhealthy foods. A serving is half a cup of raw fruit or veg or a small apple or banana, for example. Most of us need to double the amount we currently eat. The Australians actually recommend 7 plus 2 whereas the Japenese & top athletes recommend closer to 13 to 15 portions of fruit & vegetables.
JuicePLUS fruit, veg & berry capsules are shown to significantly boost the immune system and will bridge the gap between what most people are eating and what their bodies really need to absorb to stay healthy.
Try to eat a rainbow of fruits and vegetables every day as deeply coloured fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidants. Add berries to breakfast cereals, eat fruit for dessert, and snack on vegetables such as carrots, snow peas, or cherry tomatoes instead of processed snack foods.
- Greens. Branch out beyond lettuce. Kale, mustard greens, broccoli, and Chinese cabbage are all packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K.
- Sweet vegetables. Naturally sweet vegetables—such as corn, carrots, beets, sweet potatoes, yams, onions, and squash—add healthy sweetness to your meals and reduce your cravings for added sugars.
- Fruit. Fruit is a tasty, satisfying way to fill up on for fibre, vitamins, and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on
Article by Mita Mistry 08.04.15
Did you know that many successful businesses namely Nike and Dyson practice repeating mantras or positive affirmations? Did you know that positive affirmations actually help you to keep calm, de-stress and focus yourmind for enhanced performance and take your business to the next level? Let me tell you about it.
Mantras have been around for centuries in almost every culture and religion across the globe. They can be incredibly powerful because the words that are chanted link your intention to thought and then to action to manifest your dreams and ambitions. Mantras originate from the Sanskrit language, rooted in religious philosophy. The well-known mantra Om Namah Shivayagoverns the Chakras and the Five Elements, Water, Earth, Fire, Water and Wood. The vibration made from chanting this mantra over and over balances these energy centres promoting well-being. Affirmations work on a similar concept, by repeating a positive word or phraseover and over can alter your state of mind.
You see, your mind is very powerful and it is directlyinfluenced by your thoughts and experiences. If you believe the phrase “you are what you think” then life does truly stem from your thoughts. Think about it, if you are told you look ill or tired, you may start to question if you are well, a negative thought cycle is bound to start. This doubt or fear is negative energy andyou and I are surrounded by negative influences daily from bad news in the media to complaining customers. Equally issues in your business can have a massive negative influence on your motivation and effectiveness. You may feel anxious that deadlines are not being met, the pipeline is drying up or that you are not getting the best out of your employees. When anxiety and negative thoughts repeat over and over you start telling yourself that you’ll never be successful. This in itself can cause failures.
You cannot rely purely on your thoughts to drive you to success; you must translate thoughts into words and words into actions to manifest your intentions. This means speaking with words that cultivate your highest good. Positive affirmations can help you to purify your thoughts by breaking negative thought cyclesempowering you to verbally reassure your dreams and ambitions. Like exercise, affirmations are a proven method of self-improvement as they release feel good hormones restructuring your brain to form positive thought.
Don’t get me wrong, you can’t succeed by simply thinking positively nor will chanting affirmations substitute hard work however taking your business to the next level requires a lot of thoughtful consideration involving left brain thinking. Albert Einstein said, “Your imagination is your preview of life’s coming attractions”. Indeed, yourvision of success and what you want for your business will drive you to make it happen and that is where positive affirmations can be a valuable asset. Your business does not exist in a vacuum, real sustainable results happen when you are in alignment with your personal values and business goals. The following are examples of concrete affirmations that can take your business to the next level. You can create your own based on personal dreams or try repeating those that are pertinent to you daily. See the difference over a few weeks.Most importantly you have to BELIEVE in them and SAY them with conviction to MAKE IT HAPPEN in the real world.
Your thoughts are the most important personal asset you have to achieve your dreams and business goals. When you master your thoughts you can master your business and drive it to the next level… You have the power to make it happen.
Article by Daniel Browne 06.04.15
How are your New Year’s resolutions going? You know, the goals you set yourself at the beginning of the year and told yourself you WILL achieve. By the time spring arrives it’s common for resolutions to have been long forgotten about. Many people will have started with good intentions, but with statistics showing that 88% of people give up on their resolutions you can at least take comfort in the fact that you’re not alone if your resolutions have fizzled out.
You may recall one of my previous articles in which I detailed my top tips for achieving in 2015. One of the tips I gave was to keep in mind that every day can be a starting point. There are 365 days in a year, so if you haven’t made a start on your resolutions yet or you have just about given up, do remember that you still have time to kick-start your promise to achieve those goals.
Setting goals enables us to start the journey to achieving something that will make a real and positive difference to our lives, and I believe that it is worth the effort. With this in mind, I thought I’d share some more of my knowledge on the subject of goal setting and give you a few extra tips to help you achieve this year.
The first thing to do when thinking about what your goals could be, is to create a space in which you can dream. To achieve this you could go for a walk in a nature setting (forest, walking on some hills or in the countryside), go for coffee in a nice cafe, or sit back in a comfy chair to relax and listen to some music. Personally I find the latter suggestion the most thought provoking for me, but everybody is different so do what suits you best. Once relaxed you can get going. Ask yourself questions, such as:
Once you have answered those questions, either in your head or by writing down the answers, you are ready to list your goals. When writing your list of goals, start with the ones that you already know you want to achieve. Next, sit back and ask yourself what else you want to achieve. Start by writing down everything that comes into your mind and use positive phrases such as ‘I want to move house’ rather than negative ones like ‘I don’t want to stay in this house’.
Once your list is written, leave it for 24 hours and then come back to it. You can add to it at that point if you wish to do so, or you can take stuff off the list, but go through the list and put a tick next to the goals that resonate with you. It is important that you don’t self-censor during this process. Be completely open and honest with yourself about what it is you want to achieve.
When you have done this, go through the list and tick again. Keep repeating until you have, at most, five goals on your list.
These are your goals for the year ahead, and this is now your foundation that you have laid. Take a look at your list and then cast your mind forward in time. Imagine that you are at the end of the year, looking back and reflecting over the past 12 months. What are you looking back on? Have things changed? Or is it the same as every other year? Will the previous 12 months have been intervening and enabled you to get that new qualification, or lose that excess weight, or overcome your particular issue. If you can imagine yourself one year from now, it will become easier to identify the goals that are most important to you. From there you can begin to plan what you need to do next in order to achieve your goal.
Once you have your goals written down, ask yourself the following questions:
It’s good to weigh up the consequences of achieving and not achieving your goas. The positives should far outweigh the negatives and spur you on to achieve your goals.
So, to summarise, here are my top tips to help you achieve this coming year:
Finally, and most importantly, whatever your goals for the year are, it’s important that you make them SMART. I use this process with my clients and also with myself. Each of your goals should be:
SPECIFIC: What exactly do you want to achieve?
MEASURABLE: How will you know when you have achieved it?
ACHIEVABLE: How can your goal be attained? What skills or support do you need?
RELEVANT: Is this goal worthwhile to you?
TIMED: When do you plan to start and finish the goal?
That’s all on goal setting for now. As always, I hope that you can take something from it to apply to your own life. Here’s to 2015 being a year of achievement.