It doesn't matter how rich you are, how successful,whether you're a positive thinker,
You cannot buy time. You cannot get time back.
You cannot control time. Its the one thing we ALL Talk about constantly.
" There's never enough time to do things properly......"
" I haven't got time to learn..........."
" I'm too busy doing............"
We use these lines all of the time.and stay STUCK right where we are . . ..
When we keep using these same old (excuses) they become a part of our life.Like a mantra.
Your friends, your colleagues, your family simply expect you to come out with the same old line every time you're late, or you fail to deliver on a promise, or you're bemoaning the fact you still haven't got X, Y or Z done. (My dad constantly made fun of me as I always said to him there are just not enough hours in the day! )
When we are younger we think we have unlimited amounts of time,and we waste it. I could literally kick myself for the time wasted on meaningless, unimportant drivel.
But, as we get older, we realise we have to be efficient at managing time.
It's all going sooooooo fast and we all have sooooo much more to do & achieve.
Today, take a long hard look at what you are EXACTLY doing on a day to day basis.
WRITE DOWN how 'busy' you've been and compare it to what you actually got done.
I bet there is some serious time wasting going on.
If YOU have found yourself wandering off down time wasting highway again, these last few weeks.
STOP and REFOCUS. You HAVE TO....
Or Your Dreams & Goals WILL pass you by.
Perhaps, you have a serious personal goal that you still haven't achieved.
Perhaps, its a business goal that you have had for years and you keep putting it off.
You MUST retrain your brain to stop spinning you the same old line!.
Treat your personal and business goals just like you would all the other goals you hit every day.
You wouldn't dream of telling the family 'sorry, haven't had time to shop this week'
You wouldn't dream of telling the boss 'sorry, we lost the contract - I didn't have time to do the work'
You will never 'find' time to do anything. YOU have to MAKE the time.
And you do that by plucking up the courage (and yes, it does take courage) to admit to yourself that you've been driving mindlessly down distraction highway ignoring all the turn offs.
All these things take personal courage. It's much easier to faff about
on Facebook pretending to be busy Or volunteer to take on other peoples' tasks,because that's easier than figuring out how to get on with doing what you know needs to be done. Be Clear with your time.Be Focused with your time.Be Productive with your time.
Be Consistent with your time.Be Efficient with your time.Don't waste one more minute and
let's get these goals smashed this week.
Very often, we do more by doing less.
We speed up by slowing down
Focus on what you NEED to get done this week and don't let anyone or anything STEAL time that belongs to you.
I'd love to hear what your goals and plans are, and of course as always I'm here to help.
Monday is the day YOU decide on the rest of YOUR week,make the right decision this week.
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Raffle tickets on sale this week in class
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I have recently joined the PTFA at Alice's school and am selling raffle tickets for the summer fayre! If anybody would like to buy any I would be most grateful and hoping you win the days out vouchers and not the chocolates and wine! They are 50p each or £2 a strip,many thanks in advance.
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So let me get you focused to get that summer body ready. Your Challenge will start next week as it hasn't come back from the printers yet.However it really starts this week as I am bringing in the body composition scales! We haven't had these for ages in class, a good few years so very excited to get you all on these once again. I will bring them in after the challenge too so you can see what difference you can make in 8 weeks.Please arrive promptly in class this week as they do take me longer to weigh you all on both sets.
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So Ascot is this week and the forecast is looking much better!
The coach will leave Wincheap park and ride at 8.30 am on Thursday 20th June. The gates will open at 10.30.The first race is 2.30 and the last race is 5.35 pm, we will collect any winnings after the last race and then head back home. Traffic is normally really busy on leaving so takes a while, may be 8pm by the time we are back in Canterbury.I normally pack a little snack and drink for the way home.
We will be in the Windsor enclosure and while there is no official dress code we are encouraged to dress in smart day wear with a hat or fascinator and gentlemen to wear a jacket, collared shirt and full length trousers.
Tables are available to hire(this is new since last time we went as they were free to use! )
Blankets and fold up chairs are allowed. Picnics are allowed however they must be bought in in either a picnic hamper or a cool box.
No sharp kitchen knives are allowed.
1 bottle of sparkling wine or champagne is allowed per person.
No other alcohol is permitted and all picnics will be searched on entry.Soft drinks are only allowed with seals intact. |
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No class this week St Dunstans
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Just to remind you there is no class this week at St Dunstans as we are in Ascot and Errin is coming with us!
Please feel free to come along and see me somewhere else this week.
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Happy fathers day to all of you celebrating with a loved one.Whether it's your partner,husband,dad,step dad or you are thinking about a loved one who is no longer here,I sincerely wish you a wonderful day.
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This is a bright, delicious and seriously nutritious salad – full of flavour.Perfect served as a starter of great for taking to work for lunch!
This will keep in the fridge for 2 days.
Serves 8 starters
1 bunch asparagus (about 30 stems) washed and tough ends removed
150 g fresh (or frozen) endamame (soya) beans
150g French green beans
150g sugar snap peas
½ red onion, diced
1 red pepper, very finely chopped
Juice of half lemon
½ teaspoon dried chilli flakes
2 tablespoons extra virgin olive oil
Fresh ground pepper
· Simply wash all the green vegetables and drop into a pan of boiling water and cook for 4 minutes. The asparagus will still be crispy after this time – but that is perfect.
· Immediately dunk the cooked veggies in a large bowl with iced water. This is to help them retain their beautiful dark green colour.
· Meanwhile, take a large shallow serving bowl and add the diced red onion, the finely chopped red pepper, the olive oil and the lemon juice.
· Now drain the vegetables and pour them into the shallow bowl and toss to combine.
· Serve with a sprinkling of the chilli flakes and freshly ground black pepper.
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How to stick with the weight loss
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We know that making small diet and lifestyle changes brings the best long-term gains. We look at the science behind the headlines and promote a balanced way of eating.
Another year, another diet plan? If losing weight hasn’t worked out before, it’s time to look at why – and make this the year you break the cycle…
If your plans for this year have included losing weight, getting fitter and feeling healthier, I’m with you all the way. But I understand, too, that there’s a good chance you’ve been here before and your efforts may not have been successful in the past. So why should this year be any different?
The key to success is to identify your motivation – or reason – for wanting to lose weight. You will then have something definite to refer back to whenever you lose the will to continue. If you have a history of dieting unsuccessfully, your mind may have attached negative feelings to losing weight, such as stress, boredom or feeling isolated and lonely, So your mind is already scared and predicting failure before you’ve even started.
That’s why identifying a positive motivation is the best start for healthier, happier weight loss. From there, you need to learn to think about it from a space of calm and logic. Think specifics: what might be different when you lose weight? How will you feel? What will you be able to do that you can’t right now?
Perhaps you’d love to go on a walking holiday but don’t feel fit enough. Maybe there’s a special occasion you want to buy a new outfit for. You might have had a health scare that you know a better lifestyle could address. Or you’d like the energy to be as involved as possible with a new grandchild. Mull this over for a day or two, then sit down and list all the motivations that have come to mind.
Now you need to find a way to keep them going. Here’s where finding the right motivational tool comes in. I’ve identified five useful aids – choose the one that makes the most sense and find out how to make it work for you.
Motivational tool: Find a mantra
What? Self-esteem is key to weight loss and keeping it off, You need to learn to respect your decision to diet as an opportunity to embrace a healthier you – and not question it. This is how a mantra can be useful. It should be something reassuring, such as, ‘It’s safe for me to like myself as I am now, while I am losing weight.’
Why? It’s important to break the association with dieting as something stressful, boring, frustrating or isolating, Developing the right mindset means thinking about weight loss as self-care – a gift to yourself, not a punishment. Don’t try to be perfect. The ‘all or nothing syndrome’ inhibits success and affects your dieting self-esteem. Treat each meal as a separate situation. To discover the power of the link between your emotions and your relationship with food, keep an emotional diary for a few days, detailing what you’re feeling when you think about food in ways that could interfere with your goals.
How? Keep the mantra in your head, on your computer, phone and desk, and repeat it before eating. Whenever an internal voice in your head predicts failure, challenge it and repeat your mantra. Avoid anyone who’s a ‘feeder’ until you have the confidence to say no (if necessary, take a minute to repeat your mantra internally before speaking). Each time you think about food, focus on something that makes you feel happy and safe to let your brain register calm, safe feelings before you eat.
Motivational too: Meditate
What? Meditation or mindfulness is a way of calming your mind and bringing clarity and focus into your life. People who practise it daily swear by its capacity to reduce stress. It’s about getting to know your mind and putting a bit of peace and tranquility into your life.
Why? Even if you’re not physically running around all day, your mind probably is, Meditation slows it down and gives you an opportunity to relax. It’s cheap, quick and empowering. Mindfulness can be very useful when it comes to weight loss, too. People who meditate are more in control of their emotions and less likely to feel like overeating in response to them.
How? Many people feel intimidated by the idea of meditation, thinking they’ll never be able to master it. You wouldn’t reach for the heaviest weight first at the gym, so start small when it comes to your mind, too. Go somewhere quiet, sit comfortably and close your eyes. Find a way of being mindful – that’s being in the present moment – that works for you. For some people that’s focusing on their breathing, for others it’s silently repeating a mantra or gazing into a candle. Start with one minute and build from there. If your mind wanders, just bring it back to your focus.
Motivational tool: Join a club
What? Whether it’s a slimming group, a fitness class or a sports club, there can be great benefits to sharing your journey with others, rather than going it alone.
Why? Psychological research shows that it’s easier to stick with a weight-loss plan if you have support, share tips and have exercise buddies. You’re more likely to lose weight and keep it off than if you go it alone.It keeps you accountable. If you have friends who are looking forward to seeing you, you’re more likely to stick with it. You can share your successes, discuss difficulties – and seeing others losing weight will inspire you to do the same.’
Motivational tool: Listen to a podcast
What? Many people swear by daily podcasts that motivate you to lose weight by retraining your brain to want to eat less, cut down on sugar and move more. One NHS consultant psychiatrist describes podcasts effects as ‘profound and life-changing’. All you have to do is plug in your headphones for nine minutes a day.
Why? The idea is that by listening to podcasts you’ll think, feel and behave in a different way towards food. Thousands of people worldwide have achieved lasting weight loss. They no longer need to rely on willpower to lose weight, and cravings become a thing of the past.Using cutting edge techniques from the fields of neuroscience, psychology and unconscious persuasion, podcasts certainly seem to work. In a trial of 84 people, carried out by City, University of London 95% of participants using them lost an average of 18lb.
How? Before you go to sleep each night, simply settle down to listen to the podcast, whether you’re already eating healthily or not. Extra support is available in the form of online forums, live chats and video coaching, depending on the package you choose.
Motivational tool: Keep a detailed diary
What? Keeping a record of everything you eat and drink is a tried and tested effective motivator. It can be useful to log your exercise, too, and how you feel emotionally and physically before and after eating and working out.
Why? Studies have shown that people who keep a food diary are more likely to lose weight (one found it doubled weight loss). It makes you more aware of calories you don’t really need – that extra biscuit, the kids’ leftover chips. It works in reverse for exercise: if you wear an activity tracker, for example, you may be more likely to walk than take the car.
How? There are lots of websites and apps to help you log calories and nutrients. Be consistent, honest and log everything, every day.
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Weight losses and achievements
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Think the weather has had a bit of an impact with the weight losses this last week. As a club we managed to lose 66lbs which works out to be just under 5 stone, keep it going our summer is coming, be ready for when it arrives!!
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Enjoy the rest of the weekend
See you in class
Love Lisa
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