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”

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

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

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

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

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

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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