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Wellbeing

Advice for general wellbeing, keeping stress at bay, maintaining a healthy body and mind

How to have a healthy holiday

Posted by Joanne Neville
Joanne Neville
Energetic lifestyle coach specialising in weight related issues, loving the outd
User is currently offline
on Tuesday, 01 July 2014
in Wellbeing

How to have a healthy holiday?

Holidays are fun, relaxing, exciting and for most of my clients are a time to unwind, take time out and stop thinking about work, home, but more importantly for them they stop thinking about healthy eating and exercise.  Yes, it’s the time of year when you want to indulge a little, have a few drinks, try a few desserts and forget the scales.  But for many this mind set can mean a whole heap of trouble when it’s time to go home.  The holiday blues come with weight gain, no routine and lower fitness levels.  So, how before you jet off this year could you plan to beat the holiday bulge?

First change how you see your holiday.  It is a time to relax and enjoy yourself, but that shouldn’t mean going mad at the buffet or the bar.  Think about healthier options most of the day with have a little of what you fancy now and again. Jillian Michaels’ from the TV show ‘Biggest Loser’ has some inspiration on her website.  Secondly, if you’ve lost weight and are exercising before you go away, you need to think that healthy eating and exercise are part of your life – all the time.  People who maintain their weight don’t see being sensible on holiday, whilst still enjoying the odd treat, as a problem.  They see it as part of who they are and what they do. The story or conversation they have in their head is ‘I can have a few more drinks and will choose lower calorie one’s’ , ‘There isn’t a gym but swimming or playing with the kids is fun so I’ll make that my exercise, or I could do a few lengths of the pool each day or take a long walk’ or ‘it’s nice to eat out and not have to cook, but I’ll keep the portions small and just taste some of my favourite puddings’.

 

So plan ahead, think about how you can exercise and be active, enjoy your treats and favourite things without pilling on the pounds and relish all the other things there are to enjoy about a trip away…

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Getting up early adds spice to life

Posted by Joanne Neville
Joanne Neville
Energetic lifestyle coach specialising in weight related issues, loving the outd
User is currently offline
on Thursday, 19 June 2014
in Wellbeing

After a month of making changes to my day, I’m still working on getting up easily at 5am. Tuesday through to Friday I think the new habit is starting to stick, but weekends and Monday’s are not so easy.  Late nights and socialising mean a later bed time and now the football World Cup has started I’m trying to combine more early mornings and late nights! 

So am I really a member of the 5am club? Do successful, motivated, healthy, individuals who are claiming to be part of this club all get up every morning at 5am or do they give themselves a break some days? I’m not sure, but for me, I’ve noticed some really improvements to my work and my exercise routine since I started this lifestyle change so I’m going to carry on with my mixed up start times and enjoy the good bits and still have some flexibility when its suits.

After all life would be a bit dull if it was the same day in day out – variety is the spice of life!

 

zest for life

So life improvements that I’ve found are:

-          A clearer head for the day – My goals are clear and I clear all the daily tasks quicker

-          More time for planning – Not only are work goals planned but I’m freer to work on exercise and meal planning

-          Starting the day ahead of the game – By 8am I’m on my game, feeling relaxed and ready to take on the day!

If you want to make a change to your life remember to prepare, plan and reflect on the positives and negatives and make changes as you go.  Be sensible with your expectations and set realistic goals and be kind to yourself – Good Luck!

 

For more on my 5am Club experience check out my other blogs

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Creating new habits and breaking old ones

Posted by Joanne Neville
Joanne Neville
Energetic lifestyle coach specialising in weight related issues, loving the outd
User is currently offline
on Wednesday, 04 June 2014
in Wellbeing

I’ve decided that my habit of pressing the snooze button has to go and I’m replacing it with a habit of getting up at 5am to join the club of apparently happy, healthy and highly successful people who rise at this unearthly hour.

 

As a coach I know creating new habits and sustaining the change can be a big problem for any client wanting to live a healthy life.  So how am I getting on with my own challenge 3 weeks in?

Problems and excuses to give up, are just as load and clear from me as they are from clients when things aren’t perfect or something is challenging. 

1.      Monday mornings are too difficult, I can’t get up at 5am on Monday’s

2.      I’m going to bed earlier to be up at 5am so there isn’t much time for healthy eating when I finish work at 9pm.

3.      How do I do this at weekends?  I’m failing if I’m not doing it every day.

So how do I work with these issues and stay on track?

A.     Firstly, reflect on the things that have improved through the change, so that you can balance your feelings about the whole subject.  I’m finding some real benefits to getting up at 5am, so I want to consider these too.

B.     Changing one thing will often have a knock on effect on another. Be prepared to adjust more than just one thing.  So I’m going to bed earlier but have more time in a morning, so perhaps I could try changing my diet and healthy eating to ‘breakfast like a king, lunch like a prince and dine like a pauper’ with more calories and my bigger meals being earlier in the day.

C.     Be realistic about what to expect – life is rarely the same from one day to another and our own performance daily will no doubt vary.  Listen to your internal conversation, are you being too tough on yourself, would you expect someone else to get the changes right every time, all the time?  Telling yourself you aren’t doing it right, or perfectly, will lead to feelings of disappoint and failure which can lead to stress or even giving up. So I’m accepting the progress I’m making on weekend mornings and seeing any earlier starts as an improvement!

See me at 5am on this clip and I’ll share the benefits of my early mornings later.

 

 

 

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Can getting up early change your life?

Posted by Joanne Neville
Joanne Neville
Energetic lifestyle coach specialising in weight related issues, loving the outd
User is currently offline
on Wednesday, 21 May 2014
in Wellbeing

I've completed my first week of my challenge to be up earlier - 6:30am in my case. I'm aiming to join the super club of successful people who get up before the frenzy of the working day starts. 

The promise of being more resourceful, healthier, richer, amongst other things encouraged me to ditch my usual alarm call and make a real lifestyle change. But I have to say the shine soon wore off! Initially I got up fairly easily, enthusiastic to see how things changed, I used the spare time to meditate, exercise, catch up on blogs and social media. I felt ok, not too tired when I finished work at 8:30/9:00, and going to bed earlier too. But by Friday my snooze button was tempting me again! 

So why was my enthusiasm waining? 
1. Old habits die hard - I'm trying to break a cycle that I've been following in a morning for years. The new pattern of thinking and then acting needs time to bed in. 

2. Focus - In the first few days I remember why I'm doing this, the benefits, the positive results I'll get, but as time goes on I loose focus, day to day life becomes more important, I don't see the results I want, or forget why I'm doing this, 

3. Listening to others - As some friends said it was a great idea to make this lifestyle change, others questioned what I was doing and explained why their way was better. So, I start to question what I'm doing. 

4. Reflection - what was good, not so good, and down right rubbish about these early mornings? 

Good - felt less pressure during the day as I knew my plan for each day, I made a start on my to do list before I went to the gym, I felt more relaxed. 

Not so good - I felt more tired when I got home from work and struggled to make healthy food choices which was a real worry for me. 

Rubbish - My sleep patterns we're all over the place, with me waking at least 5/6 times in the night and struggling to go back to sleep, so by Monday of week two I was tired (despite being in bed before midnight all weekend!) 

Easy to say to myself 'I can't so this','why bother', or 'it's not for me.' But I haven't given up I've used the positives to try again for another week!! 

To discover more about the secrets of getting up early, take a look at sleeping guru and leadership expert Robert Sharma's video!

 

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Up with the lark!

Posted by Joanne Neville
Joanne Neville
Energetic lifestyle coach specialising in weight related issues, loving the outd
User is currently offline
on Wednesday, 14 May 2014
in Wellbeing

Up with the lark...or was I?

You’ll have noted I already ducked out of the 5am start and went for 6:30am.  You’ve failed already!’ I hear you shout. However as any coach worth their salt says, start with a realistic goal and work towards your ultimate desire – which for me is 6am. I started off at 7:30, then 7:15, 7:00 and so on.

I knew that 5am was a step too far for me to begin with and if I’d set that as my first goal I would probably have given up on day one.

So 6:30am and the alarm goes off.

No struggle to get up today! But now what to do with these spare hours I’ve created? I’ve already planned a few things in that I often tell myself I’ve no time for, reading facebook, checking out industry news, reading all those e-newsletters I’ve signed up for. So at 6:35 I was on with action one and I was dressed and had had breakfast by 7:15.  Time then to watch the news with my coffee and research a topic about ‘sleeping’ talked about by the BBC Breakfast team and how important it is we get enough etc.  Not the best news on the day I’m scared of not having enough! 

By 9am I’ve read my emails, checked my business facebook pages and am ready to go to the gym feeling very satisfied and chuffed with myself.  I’m already more productive and I’ve had breakfast.  To be honest neither of these things had been regular events in previous weeks, so it’s a start. I'm surprised at how awake and well I feel!  So how will I feel about 2pm today when I’ve arrived at the office and started work (my hours at the office today are 1pm – 9pm)?

sleeping dog

2pm Siesta? I can have an afternoon snooze with the best of them, so I was expecting to want to go to sleep, but it didn’t happen.  I'm feeling quite chilled, still focused and not at all rushed like I usually am.  Could this lifestyle change be that easy?

We’ll see how I’m feeling in a day or two and also if I’m having to go to bed earlier...

 

 

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Can getting up early improve your health and wellbeing?

Posted by Joanne Neville
Joanne Neville
Energetic lifestyle coach specialising in weight related issues, loving the outd
User is currently offline
on Wednesday, 14 May 2014
in Wellbeing

angry women with alarm clock

5am and rising...would getting up at this hour of the day make a difference to my wellbeing?

I’ve often wondered how some people jump out of bed at the crack of dawn feeling refreshed and ready to get on with the day. Frankly, I don’t feel that way very often.  And I know that could be down to all manner of things, too much coffee or wine, a sleepless night, eating late, that my body clock is wrong, that I work late evenings with clients...

So after a number of my friends reminded me how they were up at 5am and feeling good and telling me I was more likely to:

Eat breakfast & exercise more readily

Feel more optimistic, positive, calmer and relaxed

Be purposeful and productive

And be more successful in my life

I thought, I’ve got to at least give this a try! But first I had to get over my nagging doubts and excuses that ‘I couldn’t do it, that it wasn’t for me, that those that did get up at 5 were mad!’

My barriers to this crazy idea were:

I work late and don’t get home until after 9 a few nights a week

I like my social life at weekends, so how will it work then - what about my nights out?

I’ll be really really tired (getting the right amount of sleep & quality – BBC news 13/5/14)

But the more I looked into it, the more I found research and reports that the benefits to being up with the lark were true. I read ‘The Ultimate Guide To Waking Up Early – How to start your day at the crack of dawn and transform your life by Gordon Sharp (Real Cool. Media)’ which was a great little E-book and also looked at some of the successful people past and present who attributed their success to an early morning start.

So now how was I going to do it- time for action!  5am may be a step too far to start, but how about 6:30am?

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Is the world ignoring something when it comes to soaring diabetes rates?

Posted by Joanne Neville
Joanne Neville
Energetic lifestyle coach specialising in weight related issues, loving the outd
User is currently offline
on Thursday, 14 November 2013
in Wellbeing

With rates of Diabetes soaring across the world, World Diabetes Day is needed to help raise awareness.  Whilst the UK isn’t up there with China (92.3 million people) or the USA (over 26 million people) having diabetes, it’s estimated that by 2025, 5 million of us Brits will have the disease. 

It isn’t only the larger economies that are seeing problems with diabetes, countries such as Saudi Arabia and others in southern Asia are also seeing increasing levels.  Some of the increase could be genetic, but could the spread East of Western ways of life be to blame?  These countries are seeing higher fast food outlets, cheaper food and ready meals plus lower manual labour and more electronic gadgets, so could these social changes be having an effect too?

Figures from Diabetes.org.uk say that 471 million USD were spent in 2012 on diabetes across the world and the NHS spends approx £1 million per hour.  Diabetes type 2 can be prevented and improved by a change in lifestyle and obesity is a contributing factor to the rocketing figures.   Lots of information is available to tell you what to eat and do to help with diabetes, yet there seems a huge gap in providing help in implementing the changes needed and even less when it comes to long term support to prevent lapse and regression back to old habits.

So I believe governments and medics need to look to health professionals such as counsellors, coaches and others to add to the support available

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Food and Mood Diaries

Posted by Joanne Neville
Joanne Neville
Energetic lifestyle coach specialising in weight related issues, loving the outd
User is currently offline
on Monday, 28 October 2013
in Wellbeing

Why use a food and mood diary...

Raises your awareness of what you actually eat

Allows you to reflect on how food makes you feel physically and mentally

Shows patterns in what and when you eat

Explores how you felt before and after eating

Allows you to calorie count easier

Helps identify meals and snacks more easily

Helps recognise the difference between physical and emotional hunger

Help you recognise when you are full or have eaten too much

Explores the idea that physical exercise can affect your mood

Identifies where you were and who you were with when eating and any impact it had on choices you made

 

Food and Mood diaries can be in paper format, set out in a table or a mind map, or you can use a spreadsheet on your computer or app for your smart phone or tablet.  Take a look at this example and check out what’s available on line and choose something suitable to how you work best.

Your Food and Mood diary

Your diary should include:

·         What you ate – the exact food and how much will be useful

·         When – be specific with the time and date

·         How was I feeling before hand – both physically and emotionally. Did you feel tired, fed up, lonely or bored

·         Have I exercised or been active today – what did I do

·         Also think about whether you’ve eaten this way a little, sometimes or a lot in the past and if you can remember when you might have started to do it.

The diary will give you insight and fact into what and how you are eating.  You can then look at putting solutions into place as to how you might change.

 

My Understanding Your Eating course can help with gaining a better insight into your relationship with food. 

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Lose weight by understanding why you eat not just what you eat

Posted by Joanne Neville
Joanne Neville
Energetic lifestyle coach specialising in weight related issues, loving the outd
User is currently offline
on Monday, 28 October 2013
in Wellbeing

Trying to get pregnant, avoid/reverse diabetes, reduce the risk of heart disease and you're usually told to lose weight.

Even though you know it makes sense and you being told by everyone, getting into shape can be so difficult.  Even for those couples struggling to conceive the prospect of a baby sometimes doesn't unlock the key to weight loss and a healthier lifestyle. So why is it so difficult?

First, we live in a society where food is available 24/7 and it’s literally as cheap as chips! 

Secondly, If you are overweight it’s likely you have a difficult relationship with food and haven't been eating well for some time, so all the willpower in the world might just not be enough.  

By understanding WHY we eat rather than just focusing on what we eat could lead to long term change.  

·         Keep a food and mood, be clear on what you’ve eaten and what might lead to your choices  Seeing your thoughts on paper can help gain better perspective on things.  

·       Are you really hungry? Ask yourself, what is the food for, what is the food going to do?  It might give you instant gratification but is likely to leave you feeling guilty and upset as you’ve just done what you’ve told yourself not to.  The feeling that caused you to raid the fridge will still be there!

·         In our society these days it seems we can’t meet friends and family without food and drink being involved and this could be where you’re eating and nourishment is going of track.  Think about doing  other things where the focus isn't just eating and drinking. Go to the cinema, meeting for a walk try walking for health for some inspiration and get fit too. Or visiting a gallery or place of interest in your area.  You could plan to meet outside meal times or suggest you will eat at home before meeting at a friends’ house.  

·         Stop eating to relieve boredom.  Lots of my clients complain of eating when they are bored, so list down all the things you say you never have time for – writing to a friend, planning a holiday or trip, pampering yourself, calling your friend, reading a book, listening to music or do a puzzle.  Any time you feel bored or vulnerable to eating pick something from the list to do instead. 

To crack the weight issues our society has we need to look at not just what we are eating but why we are eating as a double pronged approach.

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I'm not stressed, I'm just busy!

Posted by Joanne Neville
Joanne Neville
Energetic lifestyle coach specialising in weight related issues, loving the outd
User is currently offline
on Thursday, 24 January 2013
in Wellbeing

It seems to me these days that many of us think unless we squeeze just one more thing into our day then we frankly aren’t trying hard enough!
An article the other day suggested a 1/2 hour work out for your lunch hour.  It involved a walk to the gym (just to squeeze in a little extra fat burning) a complex number of exercises and then a walk back to work.  At no point did they tell me when to eat lunch even though it was my 'lunch hour'.  How dare I think about stopping to eat and resting for one whole hour! There just isn’t the time, is there?

As we squeeze more in and time is so precious our heads are buzzing with ‘noise’ – things to do, places to be, TV/radio noise, chatter, email, social media – when does it stop?  For most of my clients it seems it doesn’t and the result is them finding very little time to stop and do absolutely nothing, be totally quiet and give your mind and body a rest.

The opportunity to be still and mindful is proven to help keep stress at bay and improve our feeling of wellbeing. So as I’m all for that I started meditating regularly recently and whilst I’m not some calm, chilled version of my former self, I’m definitely able to unwind & have stopped clock watching quite so much. 

For a quick burst of free meditation help and for 10 minutes a day, try www.getsomeheadspace.com

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