Fruits, Vegetables & Berries – what’s your favourite ? 

Article by Simon Perkin 10.08.15

My favourite varies very much on the seasons. Just now, mine is water melon. The shocking fact is, however, that most of us eat nowhere near leading scientist’s recommended 9 to 16 different fruits, vegetables & berries, let alone the UK Government’s guideline of 5. If you want a fast, convenient & inexpensive solution which is backed by more science than any other nutritional product on the Planet, consider – JuicePLUS offers the essence of 26 fruits, vegetables & berries – how good is that ? 
Check out what the doctors say-

Best Wishes 

Simon Perkin FCIPD, MCMI, BA Hons (Econ)
Time to save a life ? Check out

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Juice Plus+ is the most scientifically researched whole food nutritional product in the World taken by the German, Austrian & Swiss Olympic athletes & been around for over 23 years. Is NOW the time to take a look 🙂 

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The Importance of Self-Care

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?

• If you have a busy, full on lifestyle, just stop for a minute. Right now, stop what you are doing for sixty seconds. Close your eyes, breathe, and notice how good it feels to take some time out, however brief it may be. Do this several times a day, just so you can a bit of time out, and it will soon become a natural part of your day.
• Think about what you would like to do, and then do it. If you want to see a friend, pick up the phone and arrange something. If you fancy having a nice, hot bubble bath when you get home, allow yourself the time to do it.
• Eat healthily. This will improve your physical health, which in turn can positively affect your mental wellbeing.
• Get active. Even just ten minutes of walking each day can be beneficial.
• Promise yourself rewards for completing some of the things that you have to do. Those rewards must be things that you want to do.
• Brush your teeth twice a day (I joke…).

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.

Are You Or Someone You Know Looking To Improve Their 60 Seconds Presentation?

Article by Ernie Boxall 17.06.15

If you have a business, or even an idea of a business it is worthless. Unless somebody else knows about it too.
 It could be the greatest idea of all time or just a business that you’ve undertaken part time to increase your income, the same thing applies. Unless somebody else knows about it you could work 90 hours a week and end up broke. YOU WILL END UP BROKE… 
 Who’s This Facilitation For?: I guess the people who’ll get the most from this will have a business, a skill that you believe will take you out of the dreaded “rat race.” A skill that will allow you to become  to you. Why they should talk to you and, ultimately Why They Should Buy From You–

 It should be rehearsed so much that it becomes natural, it should be honed to such an extent that when the occasion arrives that Tony tells you that so many people have turned up the presentations will need to be cut to 45 presents no problem.

 “60 Seconds To Make Your Mark” Your verbal business card and how it can make or break you. 

 “We are going into your 60 second slots, who will go first?” 
I’ve seen those eleven words turn business people grey with fear. Business people who have taken the trouble to get up at five thirty in the morning and driven twenty miles or more,who have already stood at the coffee table and talked to other members are suddenly stuck in their seats and looking down nervously,their chance to promote their business to thirty or forty colleagues and they are frozen… 

At least once a week you have the chance to inform the rest of the group, the rest of your “sales team” on which sector of business you are looking to influence at the moment. You are asking them to identify good prospects for you, to keep you in mind at all times, ask the right questions to get you an introduction to speak to a new client. You have the chance to talk to the one person who can make all the difference to your future. But..YOU have got to do the work…….

Lets look at the Introduction..and The opportunities I have seen missed by many Business Owners.

This is where YOU tell everyone Who You Are: Where You Are:What You Do
  • Don’t start telling us who you are while you’re walking up,.. 
  • Don’t just tell us your first 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. 

Do let everyone believe you are confident and a success even if you’re not..Make sure everyone has heard your name and remembers it.

Do tell people where you work from… time and time again and the members will remember you” 
Because unless we slip up as a company, unless we under deliver on our promises then no one will have cause to think otherwise. 

“But,I’m not a confident person” you say My answer…ACT Become a actor..act. complete with clothing, voice and persona.

So.. It’s your turn..

 You stand up and walk to where everyone can see you
..Scan the room for a second to grab attention and to compose yourself..
Then you stand slumped to one side, hands in pockets and talking to the first row. 

 ACT..PROJECT..remember for 60 seconds,the audience may not seeing the real you. So, if you’re nervous..your character’s not. If you’re confident then it is YOU. 

 This is where we get the umm, errs, this is where we learn whether err or not you have taken my advice and erm practised your 60 Seconds..This is where err the group can wander off into their err own world.

 And,because this is your Story you must become a story teller.    Has anyone conquered this?  Has anyone come close to drawing anticipation as an owner standing before us.

 Poor Delivery: Goes hand in hand with the above,but is to me is one of the major killers of your sales pitch.

So once again “Do You or Someone You Know Want to Improve Their 60 Second Presentations”

Ernie Boxall

Transform from Flab to Fab this Summer

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: 

• Keep a food diary. You may think you know what you are eating, but it’s pretty much a given that if you keep a food diary for just one week you will see that you eat more than you are realising or the wrong kinds of food. Keeping a food diary will allow you to see where you are going wrong and think about how to make it better. Also write down how you are feeling when you eat something. It’s often surprising to see what patterns emerge.
• Find the most awful picture of you looking fat and put it on your fridge. This will serve as a motivational tool when you reach for something you shouldn’t be eating.
• Speak to your friends and family about wanting to reduce your weight and ask them for support. This may be embarrassing, but a good family member and a true friend will be happy to help. They may be able to provide the motivational kick up the backside that’s needed.
• Don’t count calories. You may find it takes over and you begin to worry about the calorie content of everything you eat. While it’s good to be mindful of what you are eating and how healthy something is, I’m not sure that it’s healthy to continually count calories.
• Remember that there will be good weeks and bad weeks. It’s ok if you put on a pound or two one week if you are reducing your weight the rest of the time. We all have peaks and troughs, so it’s ok for there to be an occasional blip. Remain focused on your goal and you’ll get there.
• Don’t deny yourself the odd treat. I’m a big believer in being healthy most of the week and then having an ‘off day’. If you deny yourself something, such as chocolate, then you will only crave it even more. So have a set day for when you can indulge. I find Sundays are the best day for that; being good all week and then having a weekend treat. Just be wary of going overboard. You don’t want to undo all the effort put in during the week.


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.

Do you want to move more easily? 

  If you’re anything like me, you may have spent much of your life either in contact sports or in work that involved poor posture or positions of stress.The damage is done, now what?  Thank goodness exercise doesn’t come in just one package. Many people put on plenty of pounds of fat, or their joints get stiff. They quit working out due to pain or poor self-esteem

.  The average person puts on 7-10 pounds every three months, and I can assure you, it is rarely lean muscle.  If you put on 10 pounds over the holidays, and you already wanted to lose 10 pounds prior to the holidays, then you now have 20 pounds to lose!
   The smartest thing to do would be to continue workouts. Most programmes rightly suggest you try to do some extra cardio, and take control of your food intake and alcohol consumption. But what about the people who, for one reason or another, cannot continue with cardiovascular workouts?

 Is there an alternative?

Many people, athletes included have been attracted to alternative programmes of Yoga,Pilates or T’ai Chi and after the initial introduction to a slower, more controlled programme, have appreciated the benefit of these forms of exercise.
   Many people fall into the “Trap of Tomorrow.” The trap of putting off things that should be done now, but “promising” ourselves that we’ll do it at a later date.  More often than not, the Trap of Tomorrow means not attaining the goals that are truly important to us.  Studies have shown that up to 90% of people who have the best intentions of working out tomorrow, next week, or next month never actually get around to it and fail to reach their goals.

Welcome to my series about T’ai Chi . I saw a great quote from Lea Genders ( “I love the idea that exercise doesn’t have to feel like exercise.” 

I grew up a fat kid whose saving grace was he could play a bit of football. How many of you remember the time when a game started at 10 am on Sunday and finished when the sun went down? How many of us thought that all that running was exercise?I didn’t realize it then, but we were exercising. It wasn’t boring or a chore and we were rarely stiff on Monday. So, what did we do on Monday to Friday? We went to school to play football at break time, double football for games lesson and then in the evening football training ready for two games at the weekend. A few of us managed to fit in two evenings of boxing training and a fight. “I love the idea of doing the kind of fun stuff that burns calories, that gets you moving, but has nothing to do with a formal training plan.” (lea Genders)

All of this went on until I left school at sixteen and began to play football at a more senior level where training (for me anyway, became about sweat, nausea and pain.) I was never a skilful player but I could run all day and I’d built up the ability to train hard. It was a routine I followed through pain, botched operations and further injuries until 1998 when mu body virtually gave in. I was unable to run, stiff and going downhill rapidly.
 Then I found T’ai Chi and two years later Shiatsu Therapy. Since that date I have practised daily alone and in classes until today where I’m working as a Personal Trainer and Corporate Wellness Practitioner at the age of 63.  I am going to talk about the weekly progress I and my friends make as we continue to gain and maintain levels of fitness we never thought possible again I’m inviting you to join us to supplement  formal training and blog about them as part of a new series: T’ai Chi Exercise. So if you’r new to exercising, looking to rehabilitate from injury or even build muscle endurance, flexibility and relaxation into your present regime these are great ways to just get out there and get moving. “And if you are reading from somewhere else on this great planet besides Kenilworth, I am sure with a quick internet search you can find similar activities and locations in your own home town.

I will be joined by members new and old who want to add to the experience of exercise. Suddenly  people moving in harmony but, and this is the beauty of T’ai Chi, not conscious of each other particularly.

The Group
In the session we  simply “Stand Still” while we breathe quietly to bring tranquillity and prepare us for the day. Then the first movements begin:
T’ai Chi exercise should always start with what I call “grounding” where my breathing and my intention are focused down through my core, my legs and feet and into the ground. This relaxes the upper body and allows for free movement.

Why T’ai Chi ?

 I know that T’ai Chi has allowed me to find a level  of flexibility way beyond the level of my younger years and learned a discipline that will stay with me for the foreseeable future. But is that enough to bring even martial artists, athletes and the general public along? Probably not. But, fused with the  challenge of Makka Ho stretches and focused breathing it certainly is. Anyone who has seen the work knows the physical and mentally challenging of completing a class can be. Anyone who wants to know more should ask themselves a couple of questions:
  1. Would this level of flexibility improve my mobility?
  2. Do I have the discipline to attend regularly?
  3. Do I have the physical ability to complete the workshop?
In other words have I got the ability and the discipline  to really test myself no matter what level of movement I have now?
Introducing Ernie Boxall
Ernie  teaches T’ai Chi and exercise  in and around Coventry and Warwickshire, his classes are always a challenge and there are many different class levels to suit all needs including:
  • 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.
Everyone  knows that T’ai Chi works on more than just the physical level but most people are restricted to focusing on the methods that have always been thought of as fitness sessions . Many professional athletes and even contact sports clubs have looked at the practice for a few years now and have enjoyed the benefits of a complementary programme . Can you really dismiss the chance to learn more about this now?
 “Learn How To Move More Easily”
So what else has the “Learn How To Move More Easily” class  got to offer?  
  • 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.
Again, ask yourselves these questions:
  1. Will the balance and coordination I’ll learn help me move more easily?
  2. Will the practical flexibility work improve the number of years I am mobile?
  3. Can I have the level of smooth movement shown by the T’ai Chi teacher on the course?
6 questions that will decide whether or not you take a look at what we have to offer.
What’s easier for you? To come along and work with two movement experts or do nothing about challenging yourself and learning how to improve your sports fitness and your general health at the same time?
T’ai Chi Exercise is your chance to learn how to move more easily, and continue  to move more often.

Ernie now has a class running at Victoria House, 59 Willes Road. Leamington Spa. Tuesday evenings 7.20 pm meet for a 7.30 pm  start. For more details Call: 07962 216833.


Balanced Health and Fitness

Article by Ernie Boxall 15.04.15

Training Tips


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.



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.



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


Learn How To Stop Life Killing You!


Standing Still in a Fast Moving World


Top tip – fill up on colourful fruit, vegetables & berries 

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
Best asking people to contact me if they want to discuss further or to buy their capsules. 

20 Positive Affirmations to Drive Your Business to the Next Level

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 levelLet 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-beingAffirmations 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 experiencesIf 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 startThis 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.


1. I am a knowledgeable and efficient leader
2. I am not afraid to lead my business to greatness
3. am creating new and loyal customers every week

4. I have a successful business with great people to help me
5. Opportunities and advantages come with each door that I open
6. My business is filled with an abundance of wealth
7. I am in tune with the latest trends in my industry
8. My professional reputation is solid
9. Everyday in every way I am becoming more prosperous
10. feel good about the way I run my business
11. I am prepared to overcome any challenge
12. My business vision remains clear and focused 
13. I am dedicated to giving excellent service in everything I do 
14. Prosperity and success is my natural state of mind
15. I have positive relationships with everyone who I work with 
16. I create my success with my skills, talents, and positive attitude.
17. I am now creating financial freedom
18. I picture abundance for myself and others
19. I have created the perfect business for myself
20. My possibilities are endless.

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






Spring Time Goal Setting: Getting the Most out of your New Year’s Resolutions

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.

However, just because your resolutions haven’t worked out during the first three months of 2015, it doesn’t mean that they can’t be achieved during the remaining nine months of the year.

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:

1. If I knew I was going to be successful, what would I be doing with my life?
2. If I had unlimited money and time, how would my life change and what would I do with that spare time and money?
3. What did I love doing as a child and how can I replicate similar activities now?
4. When nobody is placing demands on me, what do I love to do and why?

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:

1. Why is it important that I achieve that goal?
2. What will I get if I achieve it?
3. What will it cost me if I don’t?

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:

• Remember that the more powerful and compelling you can make your goals, the greater your chance of sticking with them throughout the year.
• When considering your goals, it’s good to strike a balance between long term goals and those which can be achieved quickly.
• Include some goals in your top five that will bring quick results. This will help to build your confidence in achieving the longer term goals.
• Be completely honest with yourself.

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.