SMARTER GOALS

Eating high calorific foods, reduced activity levels and increased alcohol consumption were some of the thing’s lockdown comforted us with.

wine, cheese and processed meat a thing of the past or occasional treat?

But moving forward it’s time to get out of our comfort zone on the couch and get going again.

Continue reading “SMARTER GOALS”
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LOVE YOUR SELFIE

Embarking Into 2020, a new decade, my only goal was self- love and nurturing.  My New Year’s Resolution was clear, and unlike many I’ve made in the past I actually stuck to this one, which was no alcohol during Dry January.

As a result, I’ve not only detoxed my body of all those toxins but I’ve naturally ate a lot healthier and less than I would have, had I succumbed to my ruby rioja.

Now as I approach February the month of love, my focus is shifting to loving others. But we can only truly love others when we learn to love and respect ourselves.

LEARNING TO LOVE YOURSELF

There’s a true saying;

 ‘If you don’t love yourself, then who will?’

 We must look after and love ourselves, mistakes, imperfections and all.

If there’s something we don’t love about ourselves, then others may not love that aspect of us either.

Not because it’s not lovable, but because we will transmit the message of how we feel about ourselves to other people that we meet.

Our partners may think we are beautiful, but if we think we are ugly, over time, we will start to dress and look the way we feel.

Self-love shouldn’t be reliant on others loving us though.

We should replace any damaging, empty, unhealthy relationship with another, for a more meaningful, loving relationship with ourselves. 

Getting to know who we really are as individuals is self-love. The relationship we have with ourselves influences all the other relationships in our lives, and our love for ourselves is more important than any other love we may, or may not, receive from others.

Fat, thin, rich, poor, happy, or depressed, it makes no odds; you can love yourself regardless of who you think you are, or however your past may have been.

Loving yourself does not need to depend on past or future events or relationships. Anyone can start afresh today and learn to love themselves, no matter what.

It’s the single most loving thing we can do for those we love.

We are ALL important in some one’s life, so we must take good care of our own health and happiness. Should we become ill, we would not be in a position to love and care for them. Surely If only to keep us in a strong position to take care of our loved ones, that’s all the motivation we need to ensure we love and care for ourselves?

We need to learn to love ourselves the same way we love our parents, children, partners, and friends.

ENCOURAGING THE FLOW OF LOVE

We will always feel loving, loved, and lovable when we surround ourselves only with people and things that we love.

As babies, we love everything, even the ordinary is extraordinary.

Yet, somewhere along the line, as we learn to compartmentalise and realise what things are and what they do, we lose our love. It’s as though the magic is lost.

The secret is to start to notice, love and appreciate it all again.

Even the neglected old dried out potted plant in the corner and the junk in the drawer.

If we don’t, then we are going to let it go and release it to someone who will give it the love and attention that it deserves. Leaving us only with those things that we love.

LET IT GO

When we are surrounded by love, it flows freely to others, so it’s time to let go and free up some more space for things we love, as opposed to hanging onto things, we’ve accumulated for no reason.

Look at your house hold belongings and choose a category, such as books, and go through your whole house looking for books, discarding or giving away those, you no longer want or need.

Then store the rest in one place in your home, ideally on a bookshelf.

It’s easier to choose categories, rather than individual rooms, as most of us scatter our belongings throughout the house. This is especially true if, we share our house with others such as our children.

LOOKING LOVELY

Clutter can zap us of our energy and old things can stagnate.

After this de cluttering process, we will feel good, it’s not only quite cathartic but it frees up space for nice, new things.

Having fresh space and only surrounding ourselves with things we love, we look and feel better. From now on promise yourself that, you will use and love everything you own.

Surround yourself with beautiful furniture, music, ornaments, paintings, photos, books, candles, scents, pets or plants, that uplift you, and use them all.

LOTIONS & POTIONS

Next go through your make up collection, throwing out any make up passed its use by date. Most cosmetics have a twelve-month shelf life.

Then jewellery boxes, discarding any fashion items that may have changed colour or gone out of fashion.

Potions and lotions such as perfume and shower gels or fancy soaps, need to be used.

Don’t keep them for special occasions, every day you are breathing is a special day, so look, feel and smell special.

Soaps are meant to dissolve and candles are meant to be burnt. When kept for any other purpose they go off and gather dust.

When we hold onto things, it’s like saying we don’t deserve them, or we are unsure if we will ever be able to afford them again?

But we are special, and we are deserving of everything we own.

That’s why it’s ours in the first place. We can always replace what we use in the future, for something even better.

When we are surrounded by love, it flows freely to others and by making space in our environment we are inviting love in by creating room for it.

Looking for love?

There are 7.7 billion people in the world as of October 2019, according to the most recent United Nations estimates. Just ponder that thought for a moment.

That’s a lot of people.

A lot of friends, family and lovers you’ve yet to meet, will never meet and who are looking for you.

Your Time is the Present, Enjoy the Gift,

Em x

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NEW YEAR OLD YOU?

Okay its cliché New Year New YOU right?

Wrong … this year there’s going to be a difference …  it’s the old YOU we want back. Flat belly, super sexy, slim, confident, and stress-free, you remember how it used to be?

Well 2020 marks a new decade, it’s a big milestone so it’s time for big changes!

FRESH START

January, we turn to resolutions to make changes in our lives, and the number one for most of us is to lose weight or eat healthier. 

But usually by February, that all falls by the wayside as motivation wanes and our old habits return to comfortably seduce us back to the familiar foods we know and love. 

As a busy, self-employed Mum, juggling businesses, and as a qualified nutritional therapist myself, I know how all too easy it is to do. I may want to change but my family may not, and staying strong and encouraging them can be a difficult task when I’m also craving certain foods and drink. 

Most of us know that we should exercise, eat at least five portions of fruit and vegetables a day and get a good night’s sleep, its common sense, but how many of us actually do that every day? 

Just knowing what to do, doesn’t make it automatically happen. 

As Voltaire’s dictum goes; 

 ‘That common sense is not so common’ 

We know what we should be doing to help ourselves but often we just don’t know how or where to start? 

Simply starting is key, and here are 7 tips to get you started in 2020.

  1. No plan is a plan to fail – Snacking and eating at irregular times of the day stimulates weight gain. A good regular mealtime routine is important, so, plan ahead, decide a menu of meals in advance and write a list of ingredients before you shop, this means you’re more likely to stick to the plan. Preparing meals in advance and batch cooking with a few key ingredients helps, as well as taking your own packed lunch to work. Stocking your kitchen with healthy snack options and discarding unhealthy options is advisable too, when we are starving it’s easy to reach for a quick fix in sugar or salt. You can’t rely on will power in those moments of weakness so best not to put temptation in front of you. To boost your motivation, keep a journal of everything you eat and drink, either buy a nice notebook or use an app on your phone, there are some really good free ones where you can scan bar codes on food to keep track of every calorie or oz of fat. This can be a real eyeopener. I use MyNetDiary https://www.mynetdiary.com/ on my iPhone s its free, quick and easy!

Research has proven that those who write their goals down meaningfully increase their chances of success in achieving those goals by 30% and keeping track as in using the above app and measuring your progress along the way, helps you to increase your chances of success by a whopping 60%!!!!

Reviewing your goals is a must, it keeps you motivated, on track, and shows you what changes need to be made and helps you to see your progress. You can’t conveniently forget when you record what you are eating and drinking. Being honest with yourself is essential to maintaining or losing weight.

  • Meal Monotony – Eat the same meals, boring I know but that’s the secret to eating less, your taste buds are less likely to overeat when you’re full, if what’s on offer is a boring plate of food that our taste buds are used to, and this will stop you over eating. Plan meals in advance and shop online for the ingredients, this way you won’t be tempted to buy the foods you don’t want or need, saving you money as well as calories, opt for soup, salads, fish pulses and drink plenty of water. You may not like fish or salad for example, but love chicken and vegetables and that’s okay, just eat lots of veg instead. It’s important to find those foods that you do like, not to eat things because you think they’ll help you to lose weight. Don’t deny or forbid yourself- this is important because the reason diets don’t work long-term is because, we can’t deny or deprive ourselves forever and why should we?

The key to permanent weight loss is finding a healthy lifestyle that you can enjoy and live with forever, not until you reach your weight loss goal. 

  • EAT MORE- For most of us it’s not how much we eat that causes us weight gain it’s what we are eating. Ironically another key to losing weight is to fill up, when we are hungry, we make unhealthy choices. Bulking up on healthy, nutritious food, prevents us feeling ravenous.

Foods that are filling are those that weigh more, have larger volume and a higher water content (more on this later under Water). Fruits and fibre, beans, lentils, quinoa, oats and barley absorb water and are high in fibre. Water and fibre add bulk making you feel fuller for longer and the good news is, water and fibre have zero calories. To lose weight we need to choose more slow carbs too, these are known as low glycaemic foods or low GI foods, these make you feel full for longer, as they keep your blood sugar even, preventing cravings, regulating your appetite and helping you to last longer between meals so you are less inclined to snack. These are what we call ‘good carbs. A low GI meal inhibits a spike in insulin, promoting satiety and rate of weight loss. You can find some low GI Recipes here https://www.gisymbol.com/low-gi-everyday-meal-plan/

You will consume more volume and weight without feeling hungry by adopting a low-density diet.

  • RESISTANCE EXERCISE- Now I need no excuse to resist exercise, this is something that comes naturally to me, in fact out of all the possible addictions in this world I could have, this is probably one of the only ones I don’t have!!!

But I’m only joking, when talking about resistance exercise I’m referring to muscle strengthening. We need to work our arms, shoulders, legs, hips, back, chest and abdomen, at least twice a week to be of any benefit, using heavy weights to lift or using our body weight such as, push or sit ups or using resistance bands, if you’re a scaffolder or do manual work you’re ahead of the game. Also, if you do sporting activities regularly such as rugby or gymnastics. But you do need to push yourself when strengthening those muscles, to the point where you feel you can’t possible do one more lift of crunch. But this muscle building needs to be done gradually so you progress over time and eventually 15 repetitions turn into 50, as your strength and stamina increase. Important as we age as resistance exercises can help to prevent brittle bones and increasing your muscle mass helps you to burn more calories so the more muscle the better, and if you are reducing your calorie intake you will lose muscle as well as fat. However, by including muscle strengthening exercises you keep hold of more muscle and end up losing more fat. It also accelerates your metabolism which means that you continue to burn calories hours later following exercise, according to Melby et al., 1993 your BMR is elevated for up to 15 hours after exercise due to the oxidation of body fat and it increases the effectiveness of your nutrient uptake in your muscles, reducing insulin-related fat storage.

Seems there’s no better reasons to use weight resistance training to burn fat and build muscle – this doesn’t mean you have to go to the gym lifting heavy weights though, getting to a gym can become an obstacle to exercise in itself for some and for we just don’t have the time, but don’t worry, all you need is a couple of hand weights (or tins of beans) and  a resistant leg exerciser that can fold away or some stretchy bands. Even if you only have ten minutes a day, that’s all you need to feel and see the positive changes that can occur over time, with consistent use. Excuse me while I convert my clothes horse back to the weights bench, I bought one January aeons ago….

  • SOBRIETY

Anyone who knows me will know I love a drink, but I know that although alcohol is socially acceptable and even associated with good times and celebrations, it’s still a neurotoxic, psychoactive drug that depresses the central nervous system. That’s why the government offer guidelines for how many units we should drink a week, but who pays attention or really knows what they are? Well in the UK it’s no more than 14 units per week for both genders last time I checked https://www.drinkaware.co.uk/alcohol-facts/alcoholic-drinks-units/latest-uk-alcohol-unit-guidance/

Still means little to me, after a few I’ve lost count of how many glasses of wine I’ve drunk let alone units per glass. But if we are counting calories shockingly, for anyone trying to lose weight, there’s approximately 500 calories in a bottle of wine!

Add to that the fact alcohol makes us feel hungry and crave unhealthy food types, then its best to stay away completely if we want to be slim and trim in 2020. But I’m no party pooper, if you socialise there’s great alcoholic beverage alternatives these days or low alcoholic ones.

Dry January anyone?

Low alcoholic drinks are poised for big business in 2020 but I don’t particularly like the taste of them in fact, most of us drink for the buzz not the flavour we get from booze, so many of us will be better off with a normal soft drink, my favourite is flavoured fizzy water, it still feels like a treat compared to the plain still water I drink all day, as it’s got the sweet fizz to fool my brain into thinking I’m having a reward. This is important as having rewards is vital to changing our habits. Some of us may not be motivated by rewards so we may want to focus on avoiding a negative consequence instead, such as a hangover.  As we age, we do tend to suffer more with hangovers as our bodies struggle to metabolise alcohol and we fight intoxication and dehydration, then as soon as our liver has had enough, we get a headache.

  • WATER – WATER THE ELIXIR OF LIFE

That’s when our faithful sober friend, water helps, by drinking buckets of the stuff, we dilute that alcohol and relieve that banging head.

Our bodies are around 60% to 70% water in weight a day. Some of us can be carrying an extra 10 to 15 pounds of excess water daily, which has become trapped in our tissues.

This excess water causes abdominal bloating, face & eye puffiness and cellulite, and it can be caused from many things such as;

• Food sensitivities

• Nutrient & antioxidant deficiencies

• Medication

• Hormones i.e. menstrual cycle

• Not enough protein

• Not enough WATER!!!

Yes, ironically not drinking enough water can actually cause water retention.

WHY WATER?

Our kidneys need water to flush toxins and waste from our bodies, but when water reserves are low i.e., we haven’t drunk enough water, our kidneys end up storing water.

On top of that, not enough water and our lymphatic system slows down too.

When this happens and our bodies can no longer carry waste away, that waste then accumulates in fat cells leading to cellulite, particularly in women.

And what better reason do we need to increase our water intake, than the fact that it suppresses our appetites, and naturally helps our bodies to metabolise stored fat?

As an added bonus drinking enough water gives us clearer complexions.

And of course, when we are drinking plenty of water then we are not drinking too much caffeine, fizzy drinks and fruit juices. All of which cause us to gain weight and increase our daily calorie intake considerably.

WEIGHING ALL THIS UP

Our weight changes due to our hydration levels.

Make sure you weigh yourself at approximately the same time of day, with similar hydration levels.


Therefore, if you do weigh yourself regularly, for accuracy make sure you weigh yourself at approximately the same time of day, with similar hydration levels. For more in-depth readings you can also buy Bioelectrical Impedance Analysis [BIA] scales, because these can measure your body fat percentage and hydration levels.

HOW MUCH WATER DO WE NEED?

Water is essential for survival.

We can live without most things but not water.

It maximises our muscle functions, rids our bodies of excess water, and increases our metabolism. But to do all that efficiently we need to drink about two litres [or eight glasses of water] a day, for our bodies to function properly.

On top of that, in hot weather we should all be drinking more than the recommended daily amounts.

And did you know that if you are overweight, you will need an extra glass for every twenty pounds of excess weight you carry?

HOW CAN WE INCREASE OUR WATER CONSUMPTION IN ORDER TO LOSE WEIGHT?

– TOP TIP 1

Get into the habit of always carrying a bottle of water with you wherever you go!

– TOP TIP 2

ADD WATER TO MEALS

To help with weight loss, drink plenty of water prior to and during meals.

Also, drink your daily calories in vegetable soups, because soups fill up our stomachs more and for longer.

Research has also shown that low energy density foods- that is foods that have a high-water content such as stews and soups, and foods such as salads and fruits that are naturally high in water; reduce appetite and make us eat less high calorie foods.

So, we need to increase our intake of water rich foods, as well as foods that absorb water during cooking, such as rice and pasta, if we want to lose weight without feeling hungry.

WATER THE ELIXIR OF WEIGHT LOSS

So, there you have it, weight gain can be attributed to water retention, and paradoxically water can be the answer to weight loss.

So, in either case drink up if you’re trying to lose weight!

This was my actual fridge when on that weight loss journey a few years ago. No room for food, that’s why I must have dropped those 2 dress sizes so quickly????

  • SLEEP- We are all different and the amount of sleep each one of us needs will vary, some will bounce out of bed after 6 hours of sleep others need 9 hours to feel refreshed. Quality and quantity of sleep is important. Usually these are both in short supply, but if we scrape by on a couple of broken hours here or there, we are likely to find ourselves overreacting to every -day life, leaving us stressed and anxious.

Everybody experiences times when they can’t sleep at night, but if its ongoing with no apparent cause, and it isn’t to do with physical factors such as temperature or something we can identify with such as pain, then we need to be proactive and find out what the cause is.

Our work and family can seem more challenging at those times when we are tired, and problems can seem worse than they actually are.

This is because the amygdala, the emotional part of the brain, is more active when sleep deprived.

SLEEP DEPRIVATION

Lack of sleep can be detrimental to overall health and wellbeing, none of us should be deprived of the basic necessity to sleep. Lack of sleep is also accumulative, and it’s much harder to catch up on missed sleep than you may think. That’s why we have to catch up on sleep whenever we can. Even if this means a nap in the day to make up for lost sleep at night. 

  • How do you feel when you do not get your nightly quota of sleep?
  • Do you ever feel so tired you struggle to get through the next day, only to go to bed that night unable to go to sleep?

Then you’re overtired and stimulated, resulting in unhealthy sleeping patterns. The only solution is to sleep whenever you can, to restore the balance and improve your sleeping habits.

To check out subjectively whether or not you’re getting enough sleep take a look at The Epworth Sleepiness Scale  https://epworthsleepinessscale.com/about-the-ess/

We need sleep to normalise hormones: melatonin and cortisol. Cortisol regulates our immune systems, metabolism, blood sugar and stress response any lack of sleep will instantly impact your cortisol levels. Melatonin regulates our sleep-wake cycle and is needed to regulate metabolism, the immune system reproduction and co-ordination. Not having a regular sleeping routine or for those who work nights or shifts, change these hormones. If trying to lose weight sleep deprivation won’t help, research shows when you sleep less you eat and drink more calories and if you are fighting to stay awake you are probably going to turn to high sugar and high fat foods and drinks.

I can think of no better time to renew my mattress, bed clothes and most importantly my pillows, than a new decade. We spend a whopping 26 hours asleep in our beds in our lifetime according to a Dreams online article by Gemma Curtis https://www.dreams.co.uk/sleep-matters-club/your-life-in-numbers-infographic/

Unfortunately, for many of us we spend that tossing and turning. Comfort is crucial for this heavenly retreat we call bed, so investing in this is a true investment in our health and wellbeing. Satin sheets are great anti-aging, skin creasing fabric for looking younger, for longer and also for cheeky sensual early nights with a loved one, but for comfort, cotton in the highest thread count that you can afford is the best chance of a soothing, peaceful deep sleep.

It’s also advisable to get into a regular sleep cycle by going to be bed and waking up the same time each day, including weekends (forget those lazy Sunday lie ins!)

And don’t eat big meals where you are stuffed, or drink alcohol for at least 2 hours before bed. Poor nutrition can also cause chronic fatigue, so avoiding sugar and stimulants such as alcohol, coffee, tea and chocolate is recommended and include more vitamin C into your diet along with healthy antioxidant-rich foods.

 Keeping your bedroom around 16°C to 18°C degrees is the best temperature for encouraging a good night’s sleep.

Wishing you all a happy, healthy, fun 2020!

Your Time is the Present, Enjoy the Gift,

Em x

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While Magpies Danced on the Decking I Dreamed.

I spent years reading, listening, and wondering about magic and miracles?

Six for silver, seven for gold or was that for a secret never to be told?

There was evidence in my daily life when I saw those around me that they didn’t exist, yet as the magpies danced on my decking, I read about writers’, musicians, artists, gurus,  professionals and the like, who told me in no uncertain terms they existed, they were possible and real.

I pondered, maybe I didn’t need a miracle or to experience magic as all was going… well …. normal and good in my life?

Or maybe I’d missed them?

Maybe they were there but I couldn’t identify them?

Until recently, when I won a writing competition to get my book published worldwide. In that moment I felt synchronicity, that serendipitous, deliciousness when I had taken action at precisely the right time, and my path had crossed another who was looking for someone like me. I felt it must be a miracle as my book had sat idle on my laptop for ten years. Now before my very eyes two books had blossomed over -night, and in that moment when I won, I knew there was magic in the air. I felt excited, even more so than any child could ever on Christmas morning. This was a long-awaited moment whose time had come.

But to any other on looker, stranger, friend or family member, it was just an ordinary, mundane moment in time. Not for me, I for the first time felt the magic, experienced a miracle slowly unfold and now, I could at last join those other positivity preachers, who gave me faith and hope along my way, when years went by that were certainly grey. When progress never shifted, not even an inch and I dreamed of the life I felt I should be living.

Do you have a dream in you?

Do you want a miracle or a sprinkling of magic to shimmy up your life?

What desires have you put off over the years that need rekindling?

You know, the ones you feel sad to recall, the ones you feel jealous and envious that others have achieved. The ones that ignite anger or injustice for escaping you. The ones you feel you’re too young, too old, too poor, too uneducated, too unexperienced to begin now?

The dreams buried so deep not even an excavator could dig them up?

That’s your miracle waiting, that’s your magic!

It’s time to start your enchanted journey. Discover for real what’s possible for you and what’s not, there’s value in both, for when the day arrives and you’re forced to look back upon the days when anything was possible, you’ll wonder why you never proved yourself right or wrong?

Why you did nothing.

There’s pain and suffering in the not knowing and the inertia of not even trying. So, by going for your dreams and desires or simple fleeting fancies, what do you have to lose right now?

Don’t cling to regret like its going to justify your existence, it won’t. Grab hold of your destiny where ever that may take you, pick up that paint brush, open that gallery, chuck clay on your wheel, shoot that landscape, open that cake shop, scribble in the coffee shop or sing in the choir of your local church.

Take the risk. Make the steps you walk count and the words you utter matter. Because they do, if not for you for all those you encounter!

Stay Present,

Em x

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Releasing Leaves of Love

On my daily commute today, I’m reminded how autumn teaches us to let go and release what’s no longer needed.

As the trees drop their dead leaves, they leave bare their branches, cold and naked they sway, not one fearing the inevitable, of exposure, of change, or of being left outside in the cold. They realise the beauty of the seasons, the purpose of life and why they change colour, and lose a part of themselves in autumn.

They stand not isolated or alone, but are aware of the many other trees who just like them, are leaving their branches bare. They are growing, they are changing and soon they will blossom again. But for now, they leave a crunchy, carpet of golden and red leaves beneath our feet, a sign for us to see, hear or even feel their presence, or maybe a gift for us to notice them and what they have to offer our world?

We can see their offerings as mess and clutter on our path?

Or we can be grateful for the reminder that its time for us to change too?

We have the option to release the old version of ourselves and face our naked fears, and in doing so, we realise we are not alone. We can accept the releasing of others and the changes they are going through, without pushing those leaves aside, as disregarded debris on our journey. As winter turns the days dark, and the bitter bite of cold chills our souls, we are comforted to know, others too are feeling it.

Keep warm, keep safe, keep yourself connected to nature and the real world, of real people you love, have loved or want to love, and know that spring is already on its way.

Hibernate if you must, but don’t forget to sow some seeds, ready to bloom when the summer sun makes you feel young, free and full of zesty energy once more.

For like the seasons emotions come and go, the environment changes too, and this is true not just for You but for everyone You know.

Stay Present!

Em x

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Who Cares for YOU If You Don’t?

Life has a funny way of slowing us down and making us conscious at times.

Recently I had a minor operation on my foot, which forced me to literally keep my feet up for a few days. I was frustrated by the inconvenience to say the least!

That was until I realised the perfection in the problem.

Time to Relax!

I had been struggling to find time to focus on my accounts and finish editing my latest book for months, and I was almost worn out with everything I had to do, then suddenly I was forced to put my feet up and relax.

And guess what?

I finished those accounts in a weekend and made significant progress with my book, and I had a lot of shut eye to boot.

I also had time to think and to appreciate all those things we usually take for granted. Hidden treasures such as; the sound and glow of a crackling fire on a cold day, the taste of tea and warm toast dripping in butter, the smell of clean fresh laundry blowing on the washing line, and the comfort of crisp cotton sheets on your bed at night.

The sound and glow of a crackling fire on a cold day.

Each day presents us with an array of beautiful moments, that can easily go by unnoticed by our every day senses.

Our health is also something we rarely consider when we are so busy, and it’s certainly something we all take for granted until we become ill, or are unable to function physically or mentally in some way.

I constantly see individuals apologising that, they need a break from helping others and from social media, but it’s not something any of us should feel guilty about.

Self -care should be our priority first and foremost, I mean who cares for YOU if you don’t?

Feeling our body’s discomfort and not be able to do what we want, is the surest sign from Life that, it’s time to slow down. It also gives us the space and time to think about our daily lives, including those habits we rarely, if ever notice.

And these habits are not all bad!

Today I’m finally going to be free of my stiches or should I say sutures?

At last I will be able to enjoy a nice warm bubble bath again. Ahhh…. the bliss hidden in the simple things in life, that we all take for granted.

Feel your skin wet and soapy and take in the full experience of having a bath. 

Next time you have a bath feel the warm water surround you, notice the sparkling bubbles, floating on the surface, and the smelling scent of the soap. Feel your skin wet and soapy and take in the full experience of having a bath. 

Luxuriate in this refreshing experience.

How often do you bath without thinking about these things or without really enjoying or appreciating the experience? 

That’s because when bathing, we are usually somewhere else in mind.

Instead of relaxing in the present moment and enjoying the pleasurable experience, we take it for granted, and it becomes another habit, or as I like to call them Auto Pilot chore.

In fact, anything we do often tends to end up this way. We become desensitised by its familiarity.

We all need time out now and again. Even the most gregarious amongst us need some alone time to; plan, ponder, reflect and recuperate.

Alone time to plan, ponder, reflect and recuperate.

But we needn’t wait until we are forced or it’s too late!

Making ‘U Time’ should be our every day priority. And that includes taking care of our physical health and appearance, sleeping well, eating clean, exercising, meditating, learning, laughing and spending time with those we love, doing what we love most.

Something life was telling me to get back into alignment with, but I hadn’t been listening to while I was chasing my goals.

Enjoy the Present,

Em x

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It’s an Inside Job!

Are you a bag of nerves when it comes to job interviews?

Do you wish you could turn your anxiety and fear into courageous confidence instead?

Then read on to discover how, when it comes to job interviews, getting hired is an ‘inside job’ that can work for you.

YOU’RE WORTH MORE

When looking for employment people tend to stay within financial income comfort zones, and cap the amount they think they are worth.

When clients who are looking to find a new vocation, come to me for coaching, they nearly all have one thing in common; they never set their sights high enough.

When looking for employment, people tend to stay within, financial income comfort zones, and cap the amount they think they are worth, overlooking those positions offering higher salaries. Don’t just limit your search to a job that is in your current earning bracket, when you realise how precious your time and skills are to others, your earning potential increases.

WANT IT!

Think of things you enjoy doing, past, present and future, and seek possibilities in those areas.

However you must want the career, not just the money it brings. If your motivation is job satisfaction, then you’re more likely to get the job you want, and to do it well. Know what you want from an occupation and what you have to offer. Think of things you enjoy doing, past, present and future, and seek possibilities in those areas.

Interviewers can smell the difference between candidates desperately needing a job, and enthusiastic people who passionately want the job. So take a deep breath and relax!

BE SELF- AWARE

That is why, being self- aware of your own motives can help in getting hired or not, it can also help in coming across as confident.

Interviewers want to see how quick you can think on your feet and how self- aware you are. It’s not what you say that counts, but how you respond to a question, so be conscious of your strong and weak points in advance, because they will ask you about them. Ideally think of a weakness beforehand, that you can turn into a positive, for e.g. you could say:

‘In the past I always had to work late, but now I’ve learnt how to prioritise my time more effectively.’

This will say a lot more about your strengths than your weaknesses, and will help you to stay present in the moment at all times. If you’ve planned well, then there will be no need for you to think of an answer, while the question is still being asked.

In the words of Benjamin Franklin:

‘If you fail to plan, you are planning to fail!’

BE PREPARED

So be prepared and research the company and role, the more information you have the better. Also look at what similar posts and other companies have to offer, this is useful to know, especially if you get offered the position.

Beforehand visualize the interview in every detail as you would like it to be, and focus only on what you want to achieve. Arm yourself with an abundance of your strengths, so you will be ready whenever an opportunity arises to tailor your skills to the job role.

Buying a new suit or getting your hair cut will also prepare you and boost your confidence, and will be one less thing to worry about. Moreover, when you are looking good your confidence will shine through, and building rapport will be easier.

BUILD RAPPORT

Remember you are both there for the same reason- to fill the vacancy, so relax and show the real you. If you are feeling anxious and nervous take some deep belly breaths, and say to yourself ten times ‘I am the right person for this job’

Remember you are both there for the same reason- to fill the vacancy.

Subtly match the interviewer’s body posture, tone and speed of speech, this way you will build rapport a lot quicker. And once that connection has been made, you will feel more comfortable and able to concentrate on the conversation.

A LEARNING OPPORTUNITY

Ask for some feedback, and when you get home write a few notes on what did or didn’t go so well, so you can refer to them in preparation for next time

Don’t be disheartened if you don’t get the job though, it’s not always the best candidate that gets the position; it’s who the interviewer feels is the best interviewee on the day.

Afterwards ask for some feedback, and when you get home write a few notes on what did or didn’t go so well, so you can refer to them in preparation for next time. Remember to keep things in perspective, it’s not a life or death situation, no matter how important it may feel to you at the time. View it as practice and experience leading up to the real thing- your dream job.

Good Luck!

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I WONT WEAR KNICKERS TODAY!

What one thing do you do every day that restricts you in some way?

For me I wear knickers every day.


Today I’m going to break that habit and go commando?

Sounds silly to declare but we all have daily habits. Some are good for us, like brushing our teeth, some are bad for us like smoking, others are just, well, neutral, like wearing knickers, neither good nor bad… just habits.

Some are bad for us like smoking, we do them automatically, without even realising we are doing it!

But do we ever question them?

Rarely, in fact, we do them automatically, without even realising we are doing them.

Today, let’s take some time to, consciously think about our daily habits and ask ourselves;

  • Are they helping or hindering us in some way?
  • Where did they come from and why?
  • Are they still part of the person we have become today or are they out dated and rooted in our past?
  • Now, let’s take some action to do something to change the ones that aren’t helpful, and replace them with new beneficial, healthy habits instead.

It’s not always as easy as deciding not to wear knickers, sometimes we need help.

Self-help books can assist.

The good news is, there’s always help out there, we just have to seek it.

Hypnotherapy, Counselling and Coaching are great ways to help change, unhelpful, unhealthy habits, self-help books can assist too.

Whatever you choose to help you, the first step is becoming conscious of those habits and admitting we have them. Good Luck!

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SWIMMING AGAINST THE CURRENT

Sometimes in life we all find ourselves swimming against the current, and that’s okay, as long as we keep swimming!

As long as you do not allow your negative thoughts and feelings, to drown you to the point that you feel like giving up, then you will somehow, from somewhere, find that inner strength that you need to bring you back to shore safely.

Since you once were the strongest swimmer of sperm, please know you have a purpose. You’re luckily unique and yes, the world needs YOU, more than you’ll ever know. You are always loved by a force you’ll never be able to see, hear or always feel. But that love once made you, no matter how you were conceived? And that love is going to find you again, when you have faith, hold on, and believe.


You once were the strongest swimmer of sperm!

So, when that tidal wave surges towards you full force, keep swimming, no matter what, or float with the current until it weakens. Going with the flow is sometimes the only option.

You can’t stop it, and you can’t control it.

Just keep going through it, or surf the crest of that wave until you get over it.

STAY POSITIVE

Often the hardest thing about my job is, encouraging clients who are feeling down, to stay positive. Especially when they are over coming traumatic events or suffering physically in some way.

But even harder still, is trying to encourage clients who are feeling down to stay positive, when I am feeling down or going through a crisis myself.

We all get them days or periods in our life, they are unavoidable at times.

Yet, they are the times more than anything else, that require a positive perspective.

Everyone has stress, worries or challenges in their lives, no one is immune, but its attitude that helps us to overcome them.


Be mindful of all the good already in your life, right now in this moment.

A negative, defeatist attitude, is never going to help to make things better. In fact, it makes things worse.  On the other hand, a positive, ‘I can deal with this and get through it’ attitude’ Will make things seem better, and will in most cases make the outcome better too. This doesn’t mean there will always be a happy ending but it’s never actually what happens to us that’s the problem, it’s how we react or respond to it.

STUFF HAPPENS

Stuff happens in life to all of us, good and bad. We just need to start noticing the good more, and not let the bad get the better of us!


Trying to feel positive, motivated and thankful at those ‘normal’ times in our life helps.

I know first- hand that that is easier said than done, but what are the options?

Feeling sad and miserable, powerless and negatively defeated, doesn’t bare thinking about, but understandable and naturally normal at challenging times in our lives.

We can help to decrease those times and increase the good times though. By simply trying to feel positive, motivated and thankful at those ‘normal’ times in our life, when nothing is going wrong, but when we tend to find ourselves worrying about things going wrong, before they have.

This can help us to deal with things, if and when they do actually happen, without that feeling of heavy overwhelm. Stress is not the problem, constant, compounded stress is!

MUNDANE MOMENTS


Things can always get better in the sea of life!

So today I challenge you, in your ordinary day, full of the usual financial / family/ work/ relationship woes, to be mindful of all the good already in your life, right now in this moment.

Appreciate if you can, the perfection in the normal, boring and the mundane?

Be grateful if nothing else for your health. And if your health isn’t all that healthy at the moment, know that feeling bad won’t make you feel better. However, appreciating the fact that we are breathing, is enough when we think of those we have loved, who aren’t any longer.

And as long as we are breathing, and coming up in between for air, that’s a sign that we’re alive, and things can always get better in the sea of life!

Stay Present, Your Life is a Gift,

Em x

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Thinking Out Loud

As a Hypnotherapist, clients often ask me how they can ignore or switch off their thoughts and feelings?

But as a Therapist, I advise them never to ignore them, as they are vital and are actually trying to tell us something.

We don’t want to stop them completely, like we wouldn’t want to stop physical pain, pain prevents us taking a risk too far, for example if we didn’t feel pain when cooking, we could take things out of the oven like we had asbestos fingers, but those fingers wouldn’t end up looking too pretty or lasting very long.

Pain is our signal that something is wrong and needs our attention. If we ignore physical pain and carry on, it gets worse and we may miss something that needs medical attention.

The same with our thoughts, over time constantly ignoring them may lead us down a dark road to depression.


We have to make friends with our thoughts, feelings and pain.

And we certainly don’t want to stop eating food to lose weight, because if we didn’t eat, we’d eventually die of starvation.

But that’s what clients think they want, to stop feeling the pain, or stop eating to lose weight, or stop thinking to feel good again.

Truth be told, we simply can’t ignore what we think and feel for long. Unless we listen and make changes, then those thoughts and feelings will persist until we do.

They are so useful in letting us know things need to change or we do.

Its not a case of eliminating the pain but addressing it, taking steps to ease the pain, and if possible, removing the source of the pain, so the pain disappears naturally.

We can’t stop those thoughts completely either.

Try now not to think of the colour of your front door.

Its impossible because you have to think of the thing first, that you don’t want to think about, to consciously try not to think about it.

Your mind doesn’t differentiate between the positive and the negative, the do and the don’t gets lost in translation, it just registers the image of your front door in your mind. Whether you want that image or not?

And anyone who’s ever gone on a diet will know that, the one forbidden food you are trying to avoid, is the one craving that’s driving you insane.

We have to make friends with our thoughts, feelings and pain, and thank them for bringing light to an area we have been trying to ignore for too long. They are, believe it or not, trying to help us?

You can’t always eliminate people from your life, just like pain you have to find out where the pain is coming from and why? Then ease it or remove yourself from the cause of the pain whenever you can.

But how can you make friends with unwanted thoughts, feelings and pain? Especially when they are so negative in nature and hard to understand?

Just like you would any person you wanted to get along with in life, that you didn’t particularly like or understand.

We simply need to listen. Really actively listen. Give our thoughts, feelings and pain our full attention.

  • What exactly are they trying to say?
  • Where are they coming from and why?
  • What’s caused them to manifest in our lives at this particular point in time?

THE POWER POSITION

To truly listen we have to become objective.

Listening and observing ourselves from the outside, like an outsider looking in. Here we’ll discover the lessons our soul urges us to know or understand.

But we won’t be able to hear anything, if we identify with ourselves and those thoughts, feelings or pain.

So, we must pretend they are not a part of us. They are just momentary experiences passing through, that have come to teach or redirect us in some way?

When we learn how to do this, we neutralise the emotions attached to our thoughts, feelings and pain.

And from this position, we have the power to challenge those unwanted, unwarranted, negative thoughts, feelings and perceived pain produced by the mind and body.

Replacing them with more loving ones, that support positive thoughts, producing good feelings and emotions, and easing some of that physical pain.

Tweeting Out Loud

On Twitter last week I read a tweet that asked;

‘Do you ever want to talk to someone but you feel like you just annoy them so you sit there and don’t say anything and wait and see if they’ll message you first? ………’

And I felt compelled to reply;

‘If you annoy anyone that’s their problem not yours!’

And then I wrote this blog as a result.

Because what you think of yourself is your REAL problem.

Luckily though, it’s easier and possible to change how we think of ourselves but not so easy or even always possible, to change another person’s mind.

JOURNAL YOUR JOURNEY

Writing down our thoughts and feelings every day in a journal, is the most beneficial thing we can do.

It may seem like a chore but how badly do you want to feel good?

I like to do a couple of sentences before bed each night, and again each morning. This way I recap on my day before bed, and wake up emptying what I don’t need to carry in my mind throughout my day.


Writing down our thoughts and feelings every day in a journal, is the most beneficial thing we can do.

You don’t have to be good at writing and no ones going to check your spelling, grammar, punctation or even the content you’ve written. Its just for you to write, read and reflect back on personally.

It can be one word or one hundred pages a day. There’s no word counting here.

Just write down basically what you are thinking and how you are feeling. This can help us process the events of the day and the interactions we’ve had with others. Writing things down also puts things into perspective. Things that in the dark of night can keep us awake with fear and worry, can seem trivial when we wake in the light of day, and write these thoughts down. Nothing is ever as bad as our mind likes to magnify things.

Your mind though may resist this new journaling habit, as the minds function is to keep you safe, keep you on alert, and alas, keep your worrying and analysing the past, present and future.

When you write things down, there’s less in your head clouding your judgements. Your mind may worry about losing its control over you and purpose in your life. It’s a faithful friend and servant, but the more friends we make on our journey the merrier, and of course, the easier life becomes. So, introduce your mind to the power of the pen and get those thoughts out of your head and down on paper.


Re read your journal and reflect on what you’ve written and what you are going to do about it?

But you can reassure the worrier in you that, you can still have moments in your day to ruminate over the debris of your mind, when you re read your journal and reflect on what you’ve written and what you are going to do about it?

That’s the journals purpose, to show you patterns in your thoughts and behaviour, highlighting when pain is heightened or joy expressed?

Keeping a journal of our thoughts and feelings, can really help us to understand and notice all the above, in our daily lives. Writing down each time we over react, feel angry, stressed, anxious, sad, frustrated, happy or calm, and recording the circumstances that led up towards that reaction, will help us to understand, not only our own reactions, but other peoples too. Including how they felt as a result of how we behaved?

That’s why it’s not only good to understand how we feel, but it’s also useful to know how the impact of what we feel, is having on others.

In the heat of the moment, it is hard to think clearly. On reflection, it’s uncomfortable to see how that has made us behave, and the impact that has had on other people, especially those we love.

This can be shocking when it’s written down and read after some time has elapsed and we have cooled down, but knowing our motives and why we react as we do, helps us to positively change.  

When going about our daily business, it’s difficult to decipher what and when exactly we react unconsciously? That’s because much of what we do on a daily basis is unconscious. We live out of habits. Often responding on auto pilot mode. We are in essence oblivious to what is going on around us much of the time.

But when we keep a journal, we notice those responses more and can look for any patterns forming. For example, do we get angry with our children first thing in the morning when we are in a rush to get to work, or last thing at night when we are tired and want to relax?

Armed with this knowledge of why and when, we’re likely to react on Auto Pilot, we can become more aware of when it’s about to happen?

Noticing ourselves getting to that boiling or breaking point, before we erupt or crumble, allows us time to stop ourselves, and decide not to over react.

Then we can start to shift our focus to a more, conscious in the present moment mode.

THINKING OUT LOUD

Writing down how we feel may not come easy, but everyone thinks. So, sometimes when I find a brave, courageous soul in need of help, I ask them for one whole day, to think out loud.

That means instead of hoarding all that negative, mental chatter in their mind, and tightening their muscles with physical stress and dis-ease, to say out loud every thought that they are thinking.

This is extremely hard, as we are so used to thinking inside our head, often the automatic habit goes on unnoticed.

But this exercise helps us to stay present and conscious and to take notice.

It’s good to do when around other people that we interact with on a daily basis. It’s a bitter honesty pill to swallow, both for the giver and receiver of the honesty!


‘Yes your bum does look big in that dress!’

If lived this way everyday as some do, not from choice, others from choice, we’d have no friends or family left. I mean, honestly replying to your wife ‘Yes your bum does look big in that dress!’  Never helped any man or woman ever!

So, choose a day to do this ‘Thinking Out Loud’ exercise, when you won’t be in this position if possible?

But this exercise is good because it means we must either be honest or think nothing at all (which we know, not thinking is impossible)

This can clearly show us who we no longer need in our lives, because we will try to avoid those people on our ‘Thinking Out Loud Day’ through fear of what we might say aloud to them.

Normally, our emotions usually do this job for us, they do the talking without us, especially whenever someone makes us happy or upset. Its illustrated by how angry, upset or happy we react.

But thinking out loud frees our pain, emotions and thoughts, eliminates those negatives we no longer need, and keeps us present in the moment, which in itself, is the best gift to give or receive!

Stay Present,

Em x

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Free Your Mind Friday


What will you be doing this weekend?

It’s finally Friday!

A chance for us to shut off that constant mental chatter, stress, worry, work and woe.

A time to do those things we love to do, for the sheer enjoyment of doing them.

Freedom to indulge in our pleasures and be with those special people we love?

Hang on…. What do you mean you wish?

What will you be doing this weekend, if not any or all of the above?

We all deserve a break, even You.

Work and Worries Never End!

There’s always going to be laundry in the basket and an un-surmountable pile of paperwork or emails harassing us. Our work doesn’t cease to exist because it’s the weekend either. And those work issues can dwell in our minds constantly if we let them, taking up our time and attention even on our days off.

But when are we free to enjoy life and those we love most?

Totally free to be in the moment and do nothing without feeling guilty?

It’s a rare occasion for most of us.

But this Friday if you only do one thing, free your mind.

We all know this is easier said than done.


We get caught up in the daily, dramas of our everyday lives. The unimportant, insignificant details, that cloud our true purpose and reality.

But there’s only one way to do it and that’s to, let go and to stay present in the moment. When we focus on the moment, this very minute that we are currently experiencing, we can’t ruminate on the past or worry about the un-lived future. Although that seems so obviously basic, it eludes us all.

We get caught up in the daily, dramas of our everyday lives. The unimportant, insignificant details, that cloud our true purpose and reality.

Robbing us of a life of freedom, and that peace of mind that we all seek but never find for long.

Letting Go

If only we could just temporarily let go?

But the real question is, would you want to let go?

Why not try?

Let go of everything that’s mentally cluttering up your head and watch the fog drift away. Don’t worry it’ll be back tomorrow. But for now, when it’s safe to do so, switch off your electronic devices and all phones.

Make sure no one will disturb you and either sit or lay down somewhere, in a nice comfortable position. Surround yourself with cushions or soft warm blankets if that helps?


Just keep breathing

And take in some slow deep breathes.

Feel where your tension resides in your body?

We are all different, one person may carry their tension in their neck and shoulders, another in their jaws or buttocks.
Wherever it feels uncomfortable breathe into it, focusing on that place, and allow it to release, as you breathe out gently and slowly.

There’s no -where to go, nothing to do, and no one to see, so you are absolutely free.

Free to let go and relax.

This will be easier for some more than others. But don’t worry about it, that will only restrict and tense you up some more.

Just keep breathing and as you do so, say to yourself;

‘Let go.’

‘Let go.’

‘Let go.’

Don’t just say the words, feel them.

Free Your Mind

Free your mind of mental chatter and you’ll free your muscles of tense matter.

Practice this letting go and breathing to free your mind, until you get bored.

But I warn you, this state of pure relaxation and freedom of thought is addictive and hard to break, but it’s a great habit to make.

So, …. how will you spend your weekend now?

Feel free to let me know!

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How to Create the Life of Your Dreams When Life Has Other Plans!

Sometimes those perceived disappointments in life, such as that lost job opportunity, redundancy, divorce or sickness, all fool us into thinking they are unfortunate events.

That God, The Universe or Lady Luck is not really listening or not really there!

But there’s always a force greater than us at work on our behalf.


Then like magic, all our prayers had been answered at once.

Those things are meant to be a way of directing us in a different direction, for good reason. Although that may not be apparent right now, all will become clear in the not so distant future.

FORTUNE CAN MAKE US REDUNDANT

When my Husband was being made redundant, everyone I told sympathized with my plight.

‘Oh, no poor you, what are you going to do?

Not one person could see the positive in the situation. 

This amazed me as it was the best thing that could have ever happened to us.

We had spoken of my Husband joining me in my Childminding business as he was working away a lot and travelling home late in the evenings, missing time with our young children. Often, they’d be in bed by the time he arrived home.

My business was growing and I had a waiting list of children waiting for childcare, needing my services but I was limited by how many children I could care for, governed by professional registration.

We didn’t feel brave enough for both of us to take the risk of being self-employed together. On top of that, we knew it would take at least a year for my husband to train and become registered as a childminder, a year of not working we couldn’t afford him to take.

Then like magic, all our prayers had been answered at once.

He was made redundant so he got redundancy pay. Not much but we then had payment protection on our mortgage which paid our mortgage for a whole year, plus they had a back to work incentive and paid for his training to become a childminder. By the time the payment protection had ended, he was registered and able to start working straight away, and we have never looked back.

A PRICELESS OPPORTUNITY

We spend every day together, while he has played with, cared for, and watched our children grow up. Being a hands-on Dad has enabled him to take our children to and from school every day and watch their school concerts.

As well as all of those lovely perks, we have expanded our business to twice its size, earning us more income than we’ve ever had, all from the comfort of our family home. No more commuting cross country, with the added blessing that our house is always filled with children, who fill our home and life with love and laughter, which is priceless.

Had we perceived the redundancy as negative, it could well have taken us on a different path.

Life knew better than us, she had a better, bigger more loving plan for not only us, but the hundreds of children including our own, that we’ve had the pleasure of taking care of over the years.

Sometimes all we can see is our current circumstances, and if they don’t look too good at the time, life can get us down. My life story, like most peoples, didn’t start off too good but turned out even better than I could ever have imagined. It too has a positive redundancy story line.

It started with a list.


It started with a list.

I remember while in work, bored one day in a photographic retail job, for no reason, grabbing a piece of paper from the printer and making a five-year plan.

Well it was a list really of five things I wanted to achieve, within the next five years. It went something like this.

  1. Give up smoking.
  2. Get married in the Caribbean.
  3. Buy a house.
  4. Have two children a boy and a girl specifically.
  5. Have my own business working from home.

Again, as if by magic it would seem Lady Life was humorously looking down upon my list and as a sarcastic joke, offered me the opposite to what I wanted…or did she?

My plans to buy the house I was renting were dashed within days of writing that list, with news that, I was being faced with redundancy as where I worked was closing down.

My then boyfriend also decided to leave me, which seen my smoking habit increase, and demolished my plans of getting married in the Caribbean and having two children.

But actually, Lady Life heard me.

She knew what I wanted and she cleared the way for me to recognize its possibility in my life.

Some may have temporarily given up on their dreams at this point.

I was at an all-time low and my Nan who had brought me up as my Mum, had died too at the same time.

That’s when I was head hunted. I was sat in work seeing out my final weeks before redundancy, wondering what on earth I was going to do, when a manager from a business next door came in and asked me to go for an interview, as they were looking for someone to do what I was doing, selling digital cameras in their company!!!


I was reluctant to go for the interview at first

I was reluctant to go for the interview at first, as it was doing the same boring job I was already doing, which I hated. Fortunately, my current manager urged me to go for the interview in order to keep my options open, as time was running out and I hadn’t even looked for another job yet. So, I went for the interview.

As I wasn’t keen on getting the job I was quite laid back, calm and relaxed in the interview. So much so, I had blagged a huge pay rise compared to what I was earning in my current job.

I had negotiated saying I earnt more when I didn’t, and that I wanted to earn more than that again. They didn’t hesitate in giving me what I asked for. I was one of the highest paid sales person’s on a salary, in the whole company. Having this new job and increase in income,  I applied for a mortgage as quick as I could, (banks were not willing to lend you money unless you had been in your job at least six months) so I had to act fast before I left my old job and started my new one, which was weeks away.


The mortgage went through within weeks, and was final just as I started my new job!

The mortgage went through within weeks, and was final just as I started my new job. That was one thing achieved from my five-year plan already.

Then in my new job I met my husband. We were engaged within six months of getting together, married in the Caribbean within ten months. I gave up smoking to try for a baby. Then started a childminding business from home a year later, when we had our first baby, a little girl. Two years later our son arrived.

Unbeknown to me, I had ticked all five things off my five-year plan, within five years.

It wasn’t until years later when I found that piece of paper, that I had scribbled that list on out of boredom one day, that I realise what had manifested in my life as a result, without any real expectation or effort on my part.

LOVE LISTS

One of the most powerful tools for creating a life we love is the humble written word.


 Our written thoughts, feelings and intentions, excel their physical creation.

It doesn’t matter how we freeze those words in physical form, either by writing to -do -lists, five- year plans or keeping journals or diaries?   Our written thoughts, feelings and intentions, excel their physical creation.

I don’t know why? or how? This is such a powerful way to create our lives.

But I know without a doubt, it is.

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How to Achieve the Ultimate Goal?

Come New Year 2020, you’ll be glad you persevered.

We all need goals to succeed in life but it’s not just about the end result.

On the journey towards our goal, our own happiness along the way, is more important than the end destination of achieving the goal itself.

It’s all about the day to day process of creating or learning that is significant. We all want to succeed in achieving our goals to feel good, therefore feeling good is the ultimate goal.

With that in mind, here are some pointers that can help us to feel good while working towards our goals.

CHOOSE WORTH WHILE GOALS

We need goals that personally mean something to us. If we have a goal to quit smoking because our partner wants us to, we are less likely to stick at it and succeed.

TAKE SMALL STEPS

It’s good to keep the end result in mind but sometimes this can be overwhelming, especially to begin with. Break goals down into small, easy, manageable steps and work towards goals gradually.

HAVE FUN

Goals give us direction and intention in the moment, but we can only find enthusiasm and motivation, if the steps that lead to our goals are enjoyable and worthwhile.


BE REALISTIC

Goals need to be achievable. If our ambitions are getting us down or are too difficult and challenging, they’ll only serve to make us feel defeated, instead of successful.


Goals need to be achievable.

BE SPECIFIC

Wanting to lose weight for example, is not specific enough. We have to decide how much weight we want to lose exactly. What’s the ideal weight we are aiming for or clothes size we want to be?

SET A TIME SCALE

When exactly do you want to achieve your goal?

By July the fourth 2019 is a definite date and better than saying, ‘Before I go on holiday’


We have to decide how much weight we want to lose exactly.

You are more likely to achieve your goal with a time scale set.

MEASURE PROGRESS & RESULTS

By being specific about what you want and when, you can measure how you are doing.

If your goal is to lose 2 stone by July 2019 and you’ve already lost a stone by November 2018, you know you are half way there and that it’s a realistic goal that’s achievable.

BE DECISIVE

Decide that today is going to be the day you start.

Set a goal and stick to it!

Then give it all you’ve got, unless of course it’s not working.

CHANGE IT

Sometimes things change, so don’t be afraid to change your goals if needs be.

There’s little point carrying on in pursuit of a goal, if it’s no longer suitable, working or fulfilling us in some way.

BUILD RESILIENCE

It’s hard to recover and bounce back from failure or challenges, if our only focus is on successfully achieving a goal.

Switching our focus to the process of learning, and prioritising our happiness and well -being along the way, will build resilience.


It’s hard to recover and bounce back from failure or challenges, if our only focus is on successfully achieving a goal.

Resilience comes from understanding that it’s not failure or what goes wrong that’s the problem, it’s our own expectations and how we deal with it, and how good we are at being able to pick ourselves back up again and carry on.

KEEP THE FAITH 

We need to build inner strength and faith.

We may not always see how something is going to turn out or know exactly what we have to do?

But we can still stay faithful to our goals and dreams.

STAY POSITIVE

Every cloud has a silver lining, if we can identify any good that comes from seemingly negative experiences, then we will be more inclined to learn and bounce back from them, and try again.


Every cloud has a silver lining!

By keeping focused on the positive and looking for the good in everything, we will eventually find it, and less likely to feel helplessly beaten by negativity.

Sometimes it’s just a case of changing our perspective, other times our behaviour.

TAKE RESPONSIBILITY

Our actions and the way we feel, is important to reaching our goals.

No one else can actually make us feel happy, upset or angry.

How we feel is our own responsibility.

It’s up to us to choose our response, we have the ability to respond to others and circumstances any way we choose. When we can take responsibility and still stay positive and upbeat when others aren’t, or when things are not going right, we will be the master of our own emotions and be able achieve our goals no matter what.

LEARN FROM FAILURE

We are not a failure if we don’t succeed or reach our goals, we are a success because we tried.

As Edison said about discovering a certain filament, in inventing an electric light bulb;

‘I didn’t fail a thousand times; I found a thousand ways that it wouldn’t work!’

Despite the many failures, he eventually found that filament, had he given up trying, we may all still be sat in the dark today?

His best teacher was failure. Keep that in mind before you even consider giving up!

NEVER GIVE UP

Edison was also quoted as saying;

‘Many of life’s failures are, people who didn’t realise how close they were to success when they gave up.’

When the going gets tough remember this motto:

‘Winners never quit and quitters never win!’

It may be April already, but don’t give up on your good goal’s guys!

Come New Year 2020, you’ll be glad you persevered.

As long as we can remember that the ultimate goal is always happiness, this will not only help us to succeed but it’ll help us to Stay Present!

Em x

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Think BIG Start SMALL

Think BIG Start small

Motivation is what gets us going on our dreams and desires.

In the beginning we are full of big ideas and goals. We feel enthusiastic and inspired. We even jump out of bed excited to get going on those goals.

Then after a couple of days, weeks, months or maybe even years, our motivation starts dwindling.

We start wondering why our dreams have not yet materialised into reality?

Negativity and self- doubt creeps in to comfort us, telling us;

‘You don’t need to put yourself through this.’

‘Your life is good enough as it is, let those fairy-tale fantasies go!’ or ‘Who do you think you are you’re no real, artist, actress, entrepreneur, writer, musician, mum, dad, manager, teacher, politician or whatever else you set out and aspired to become?

We question why we even started to begin with and who or why are we doing it all for anyway?

The Key to Motivation is Motive

The truth is motivation doesn’t last. Its just like brushing your teeth, it’s a habit you have to acquire over time. You wouldn’t stop brushing your teeth because you couldn’t be bothered though, would you?

You know over time that would affect your good looks and how others saw you.

And it’s the same when we can’t be bothered to work on our goals and dreams. Overtime we don’t feel good, unfulfilled dreams can leave a bad taste in our mouths and like rotten teeth eat away at us. Others start to notice our slovenly self-care and can see every time that we open our mouth that we’ve lost our mojo.

But it’s never too late!

We can get that energy, passion, zest for life and motivation back. As long as we are alive, we can get our mojo back no matter what.

The Dream Weaver

So, dust off your dream’s tomorrows a new day.

Today start dreaming BIG!

No BIGGER still.

What is it you really, really want in your life?

While we are at the dreaming stage anything is possible. New home, new career, new relationship, new business venture or travel adventure, new body, new lifestyle, new YOU?

It’s all there ready and waiting for you to get started on your dreams.

You know its possible because you see others achieving exactly what you want to achieve. And deep down you know they are no different or no better than you.

In fact, the only difference between those who are living their dreams and You, is that they are taking action and are motivated to do something, while you are still at the dreaming stage.

Hopefully you’ll soon get bored, angry and frustrated just dreaming. Then tomorrow the fun begins!

Start Small

If the thought of your goals and dreams just overwhelms you with its grandness, don’t worry.

RELAX.

You won’t get far feeling overwhelmed, fearful or anxious.

If you’ve heard you have to work hard to get anywhere, forget that too!

It’s working happier, not harder.

You will achieve far more and feel more enjoyment and satisfaction, by being relaxed and happy when, enjoying the journey towards your goal, than you ever will from working hard, stressing out and getting impatient.

Its about enjoying the process. You’ve probably heard that a million times? That’s because it so true.

I’m addicted to doing courses. I’m driven like an obsessed learning junkie, who needs her fix of info and education. Every course I pay to enrol on is completely different because I like a challenge (and I get bored easily!!!) And every course I try to race through, so I can start the next…although I always promise my husband ‘No really this course will be my last.’

I just want the buzz of completion, but what always happens?

At the end, I just feel a bit deflated. A little sad even. Its like getting to the end of a good book or film that you wanted to go on forever.

I’ve come to realise that, I actually enjoy learning and doing the courses themselves, not for the recognition, certification, qualifications or whatever else comes at the end.

And so it is with any goal or dream. It’s the fun, enjoyment and anticipation of a goal or dream, that’s far more exciting, than the goal or dream itself.

Hang onto that sentence whenever you are feeling a bit demotivated, it’ll help you get going again.

If it doesn’t, then the goal or dream probably isn’t really YOUR goal or dream? Or isn’t something that you sincerely dream about, that still excites you?

When I was working as a waitress in a cocktail bar (well steakhouse really) I was a lost, innocent naive teen. I had no goals or dream or direction. I was carried along day to day, like driftwood. I was studying at college but just didn’t know what I wanted to do with my life?

Suddenly the allure of the late nights working in the busy city centre, a promotion, and what seemed like a lot of money to me back then, tempted me to work in that restaurant full time.

Then I was stuck!

Don’t get me wrong, it was one of the best, most entertaining, interesting, enjoyable jobs I have ever done. But it just wasn’t going to get me anywhere. I went as far as I could there and then I started feeling like a prisoner, who could not escape, and wouldn’t know where to go or what to do if I did?

Then one day a chef there gave me a book that was to change my life forever.

The Magic of Thinking BIG by David J. Schwartz

Learn the Secrets of Success

It really was a magically experience for me and it significantly shifted my perception of both life and myself.

And I’ve been thinking BIG ever since.

This has helped motivate me on my darkest days. I’ve read the book a few times but not in the last twenty years or so, but the lessons I learnt in those pages are timeless gifts, that have helped me achieve most of what I have set out to, so far.

We should never stop dreaming.

But dreams are rarely achieved over night (unless like me you meet the man of your dreams or unlike me, win the lottery!)

Dreams take love, commitment, motivation and dedication.

You have to be dedicated. And this means taking those small steps towards your dreams and goals, each and every day.

If taken step by step, little by little, putting all those steps together, any goal or dream becomes manageable and eventually complete. I started off with the dream of writing a parenting self- help book, (I knew how important these books can be and how they can actually change lives, as I’ve had several helping me out along the way)

I started small with one word at a time, which led to a page, a page led to a chapter and well ten years later, I now have four books ready to publish. I didn’t plan on a quartet, I was just enjoying the process so much (and at times hating it…. editing!!!) that I didn’t want it to end, so I never stopped writing.

If you are faced with a problem or are feeling overwhelmed, break it down in to stages. Dealing with it bit by bit, will make it less daunting, easier and quicker to solve.

Using this method, we can learn to do anything, no matter how difficult it initially seems. All we have to do is recognise the small achievements along the way but most importantly, be supportive, encouraging, and loving of ourselves, for all of our efforts, not just for our achievements. As long as progress is being made so will mistakes. But we can’t let them deter us or be our excuse to quit. These are our greatest teachers, but we’ll leave failure as our option for next time.

Until then, Stay Present,

Em x

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Write Now or Not Right Now?

We all have dreams and desires in life.

For most of us that’s what they stay, far off dreams or longing desires unfulfilled.

I know right now reading this, you can think of one thing you’ve always wanted to do, be or achieve.

But for whatever reason life has gotten in the way?

You may have a number of reasons why you can’t achieve your dreams and desires right now.

Maybe you are waiting for the children to grow up?

Maybe you need more money or more time?

More knowledge, education or experience?

Maybe someone else to help you?

Maybe inspiration to strike or motivation to move you?

But I can guarantee you that in ten years’ time, you will still have one or more or maybe all, of the above to stop you realising your dreams.

How do I know? Because just like you I have too.

Ten years ago, I set out to write a book.

In that ten years I’ve had two children to bring up, two businesses to run, hundreds of other children to care for, family tragedy and illness, home extensions to contend with and about twenty different educational courses to complete.

Now my young children are teens. I’ve still got my businesses doing well. I’ve gained a massive amount of experience, caring for so many different children and seeing therapy clients. I’ve overcome the loss of loved ones and family illness. My home extension along with all my educational courses are complete.

Yet one thing remains unfinished…….

Yes, my manuscript.

Don’t get me wrong its finished in so far as its written. In fact, I’ve enough material for four books. Its just I’m still editing it. And editing it. And yes, you’ve guessed it, still editing it.

I’m waiting for it to be perfect, then I’ll wait for the perfect time. And then well quite frankly, if I keep waiting that may never come.

Striving for perfection in an imperfect world is impossible.


Perfectionism is the weed that thinks it’s a flower.

Perfectionism is the weed that thinks it’s a flower.

So, lets waste no more time striving for it!

As Charles Darwin was quoted as saying;

‘A man who dares to waste one hour of time has not discovered the value of life.’


What do you need more time to do, be or have?

Tick Tock Goes the Clock!

A clock tick for all of us, silently somewhere. And one is ticking now for you.

One day it will be too late to; travel the world, spend more time playing with the kids, to write that book, take that study course or do that job.

Too late to find that relationship that you’ve always dreamed of.

And too late to tell someone you are sorry or that you love them.

Too late to be the real you, the person deep inside that you know you can and want to be.

And too late to live the life you deserve to live.


Now is the time to act. Today, this minute, is the only time you are promised.

Joan Rivers while she was alive, was once quoted as saying

‘Yesterday is history, tomorrow is a mystery, today is a gift, that’s why it’s called the present!’


The past is gone; the future is not guaranteed, but today, everything is possible.

‘No time’ – Is an excuse.

‘Later when the time is right’ – Is procrastination.

Now is the time to act, before our fears of time running out become a reality.


Time Stands Still for No Man or Woman

It’s ironic how time only stands still, when something catastrophic happens in our lives.


Someone we love dies.

We receive a diagnosis from the doctor.

Our partner leaves us for someone else.

We lose our job or home.

Suddenly, it’s like we are frozen still in time.

For once, we stop being busy doing nothing, and become still.

Bewildered by how everyone else is still busy around us, getting on with their lives, oblivious to what is happening in our world.

Abruptly we wake from our dream or nightmare, crashing back to reality with an urgency, to do those things we always wanted to do, but just never had enough time.

We are all just waiting our whole lives for;

The time to be right.

To be ready.

To be old enough.

To have enough experience, knowledge, support, money or time!

But when is the time ever right?

When will it be the right time for you to follow your dreams, and live your life the way you want to?

What are you waiting for?

Mind Your Own Business

Mind your own business and you’ll see results. News, social media and so and so next door, is nothing to do with you. Focus on where you are going and don’t get side tracked by other people’s lives.


If you want to be an artist, paint now!


And never repress your dreams as unachievable right now. If you want to be a dancer dance now, if you want to be a singer, sing now, if you want to be an actor then act now, if you want to be an artist, paint now, and if you want to write, write now. Or whatever else it is, that you are yearning to do, have or become?


If you want to be a singer, sing now!

Another quote I love is by Audrey Hepburn;

Nothing is impossible, the word itself says I’m possible’

You got this!

Just start right now and never doubt yourself. Leave that for others to waste their time doing and know that if others are doubting you, it’s because of their own unfulfilled dreams, that they’ve buried through fear.

Still feeling de motivated or struggling to get started on your dreams and goals?

Don’t worry, we all need a cheering squad sometimes. Unfortunately, the people we tend to turn to for support, such as family and friends, can unintentionally influence us to go off course.

And even after ten years, I still feel uncomfortable when I receive those blank stares and awkward silences, whenever I admit that I’m writing a book.

But don’t give up!

When you find the right person to be accountable to, your commitment and success ratio will increase considerably.

You’ll lose that weight, find that dream job or partner, or get that book published!

You are imperfectly perfect for that role but if you want motivation and inspiration, then follow my blog for a weekly boost or let’s make friends on social media and support one another along the way.

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