Inspira Connect: Lifestyle and Wellness Coaching For The Over 45s

07/08/2023

For the People Who Struggle With Procrastination

A quick read with some good perspectives.

The idea that procrastination is a sign of laziness is widespread, but not accurate for everyone. Knowing the root cause is key to breaking the pattern.

06/25/2023

The Right Ones Are The Ones Who Show Up

Went out to play football this morning, as ever full of optimism , started playing at a competitive level when I was 8 , still playing over 50 years later. It was a hot hot day and we got pumped.

Was it enjoyable? To be honest not really but we had a team and 4-5 subs today , despite the fact that we aren`t very good. We do our best ,we don`t really expect to win ,that is a bonus ,it occasionally happens.

Showing up is all that matters.

Doing your best is all that matters.

Taking action is all that matters.

It does not matter if action is imperfect.

Too many people don`t set out on a task for feel of failing ,or thinking that they are not good enough ,they feel they " should " run for 30 minutes or walk 10000 steps or go to the gym 5 x per week of some other arbitary and often semi nonsensical target.

So when I was having a chat with a client this week and listened to her telling me how she was now approaching her runs in the week it was great to hear that she had stopped putting rules about the run in front of actually doing it.

No longer did she have to run 5 k or for 30 minutes any run was good , instead of 3 x 30 mins a week she accepted that that target could be 2 x 40 mins or 2 x 30 mins,none of the distances or times were actually relevant .

Say hello to ( mental ) stress free exercise , no pressure infact very liberating.

Now we had discussed this sort of approach before BUT sometimes it takes the right et of circumstances and mindset to make that change , the client has to choose this and cant be guilted out by the coach for only going out for a 20 min once in the week.

The key is she is a) showing up and b) exercising stress free without pressuring herself to " achieve" ,c)has learnt to forgive herself if plans dont always work out perfectly.

So if you are thinking about doing something physically or emotionally beneficial dont think twice , just show up.

In health

06/23/2023

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"I Want To Lose Weight But I Lack The Willpower"

Time ago I would have said ' sure weight loss can be tough especially for those who have low willpower ".

What though is willpower ?

I like this as an answer" the ability to resist short term temptations to achieve a long term goal " or maybe "The capacity to override an unwanted thought, feeling, or impulse".

There is a lot of discussion about willpower being finite, may people would say that this is most noticeable at the end of a hard day, especially if stressed, hungry , tired, in a certain environment ...I`m sure you can relate.

Attached is a lengthy article on willpower thats a good ten minute read. Enjoy that.

So how can you improve your willpower?

Lets assume it`s a mental process and work from there.

1. Set specific,small,measurable, achievable clear direction goals.

2. Work at self awareness. Recognise patterns ,triggers and situations where willpower gets trumped by desire.

3. Focus on developing positive habits that support your goals. Work at making responses to situations automatic and not dependent on willpower.

4. Get better at self care ...prioritise your emotional wellbeing , can you get a bit more sleep or work on reducing that stress ( without resorting to a previous go to solution that does not serve your goals) ,could you eat better , more balanced, more nutritious meals ?

5. Planning ( I mention planning all the time !) : anticipate situations and triggers ( some great books out there by Beck, J " Beck Diet Solutions" ) and have an answer ready to go ( keep a protein bar in the car to avoid the drive through or have a card in your pocket reminding you of your goals that you can refer to mid party situation when you feel temptation coming on ).

Developing willpower is a process it requires work , its like gathering data and seeing what works for you ,its like a self learning curve , it takes practice and focus , oh and some patience on your journey .

Keep calm and willpower on.

Willpower is the ability to resist short-term temptations in order to meet long-term goals. With more self-control would we all eat right, exercise regularly, avoid drugs and alcohol, save for retirement, stop procrastinating, and achieve all sorts of noble goals?

06/22/2023

Weight Loss For Men Over 40

Following on from yesterdays post

Did you know that if you search for " what health improvements do men over 40 most want " that weight loss is the number 1 desire.

Its interesting how guys change , and I`m generalising now, from being say ultra sport and fit in their early 20s to somewhat out of shape in their 40s.

The creeping pounds for me started at aged 30 if anyone wants to know .

For many priorities change ,exercise decreases, lifestyle becomes sedentary, careers take off, family comes along, hormones change, stress increases,muscle mass decreases....and thats a complete combination to add on some pounds.

About this time in life , based on my experiences , women have a better idea of where they are at , guys don`t , its almost like " I will work on myself when I get more time ". Guess what it does not happen , the excuses pile up and so do those pounds.

But where do you start : Here are my 5 tips for you

1. Find out where you are at ? Keep a food log for a few days , keep maybe also a sleep and stress journal. Become aware.

2. Draw up a plan ...something thats easy to follow ( that means if you currently do not exercise planning to go the gym 5 days a week will be a fail ) ,it could involve exercise ,meal planning , developing skills around food etc Make anything you set out to do rewarding and sustainable

3 Set realistic goals ,be kind to yourself when things go sideways, gather data and learn what works and doesn`t work for you.

4. Involve family, friends ,co workers in your plans, ask for support and help.

5. Obtain some form of adherence , maybe a coach, maybe a buddy, maybe some software.

Its not a sprint , allow yourself time for things to work, and allow time for yourself.

Struggling ? Maybe I can help you.

Stay healthy.

06/21/2023

Biggest Weight Loss Mistake ?

Probably the biggest mistake I see when people start a weight loss journey is the " all or nothing approach "..this is almost 100 % a way that will not serve you long term.

Why do people take this approach and why does it fail ?

Usually people strict adherence as the quickest fix to their problem, the best outcome in the shortest time. Sort of minimum effort, maximum return, shortest time ...a quick dramatic change.

But like anything thats " extreme" it cannot usually be sustained longer than a few weeks...where for example are you going to find all this new discipline , will power , one slip comes along and you find yourself falling back into previous and comfortable habits and behaviour.

Secondly the all or nothing cycle can lead to emotional issues , " I am a failure ", I am striving for perfection yet Im not perfect and that realisation is debilitating.

Thirdly , " all or nothing " is a completely unbalanced situation , almost " not real " whereas an approach that is more rounded and balanced has a chance of success , working on one pillar of health to the nth degree without working on the others will not allow for success.

Forth, a lack of flexibility and rigid rules easily make for a stumble add in a dose of unrealistic expectations and you feel like you are swimming upstream all the time .

So ,seek balance , have a plan that allows for some grey , get some advice on whats realistic , turning back the hands of time if you are 40 in a three week fitness and diet crusade is a recipe thats not going to work.

Tomorrow some more ideas on how to plan for sustainable weight loss.

Stay focused!

06/19/2023

Something Better Change...

I don`t expect anyone will recall an English punk/ new wave band called The Stranglers but one of their earlier songs was called " Something Better Change " , would you believe that was 1977.

Anyway a slight side bar thought there, but that song stuck in my mind for many years . Fast forward, a few courses , coaching certificates and the realisation that change isnt easy to come by , its easy to talk a good change but hard to fulfill that talk.

Talk can be cheap. , change is nearly always hard so how do you bridge that gap? Sometimes its referred to as the " intention action gap ".

Why is change so hard to achieve and so heavily resisted ?

Change is about getting uncomfortable , going where you may not have gone before!

But why not embrace discomfort ,reframe it and see it as your friend?

However taking stuff forward can seem intimidating and comfort is always going to win over some form of discomfort. But like climbing Everest or indeed and task you start with a goal , hopefully somewhere near base camp , start at the top of something and you are doomed to fail.

Thats right start small but maybe visualise big.

Step out of that comfort zone but do so gently.

You are embarking on a journey, maybe you need some help or guidance.

How do you keep making small steps forward ? Better self awareness about yourself and situations can go a long way , as to can improved mindfulness.

Celebrate small wins. Remind yourself that you are awesome. You are on your own journey of self discovery, you own it , but also the rewards are also yours to own.

06/15/2023

What Happens If Your Beliefs And Values Don`t Match?

Frequently I hear people say things like " my health is important to me " my family is important " but their behaviours don`t match , this conflict can be confusing,stressful and maybe even overwhelming.

Why do people behave in this manner?

Lack of self-awareness can contribute to behaviours that don't align with your values. Without reflecting on and exploring your values deeply, you may engage in actions that contradict them without even realising it. Additionally, influences from society, peers, and family can shape your behaviour, leading you to conform to conflicting values instead of staying true to your own. Emotions and situational factors can override your values. And we all have emotions...and situations for that matter.

Moreover, a lack of commitment to living in alignment with your values can result in inconsistent behaviour. Fear and insecurity can also cause you to compromise your values to fit in or avoid negative consequences.

Sometimes we like to talk about our values to make ourselves look and maybe feel good, talk though can be cheap.

To address this misalignment, begin by reflecting on your values and clarifying what truly matters to you. You can even make a list here. Assess your behaviours honestly, identifying instances where they don't align with your values. Recognise the triggers and patterns that lead you astray from your values. Develop a plan to bridge the gap, setting specific goals to align your behaviours with your values.

Cultivate self-awareness and regularly check in with yourself , or find yourself a coach , to ensure your actions align with your values and if not why not ?

Remember that aligning your behaviors with your values is an ongoing process that requires effort, self-reflection, and openness to change. If your mindset seems not to be open to change then maybe the reasons why may not be strong enough.

Need some further ideas on how you can more closely match your values and behaviours, feel free to ask.

Keep it real.

06/14/2023

What Do You Consider To Be Better Wellness?

Generally most of us could benefit from some level of better " wellness" but what doe that even mean? To some it may conjure up things like calorie restriction diets, going gluten free, yoga on the beach, bootcamps , retreats ....

But really there are so many ways ,many of them basic and simple ,so much so that anyone can make improvements and do so immediately and without cost.

Here are some simple examples for you to consider:

1️⃣ Neglecting Sleep: Prioritize quality sleep for physical and mental health. Aim for 7-9 hours nightly.

2️⃣ Skipping Meals or Crash Dieting: Avoid skipping meals or resorting to crash diets. Focus on balanced meals with whole foods—fruits, veggies, lean proteins, and whole grains.

3️⃣ Overlooking Hydration: Stay hydrated for optimal wellness.

4️⃣ Neglecting Mental Health: Prioritize self-care, stress management, and emotional well-being. Meditate, journal, or engage in therapy. Practice self-compassion and enjoy hobbies.

5️⃣ Consistency is key. Create a routine with regular exercise, balanced meals, and self-care practices. Small, consistent actions have a profound impact. Daily habits shape overall well-being.

I have conversations about these same points daily with clients and have had for many years.

Take small steps ,take advice, take your time, put health higher up your list of priorities.

want some ideas on where to start feel free to ask.

In health

06/13/2023

Weekends: The Weakness of Many Wellness Programs

Why do weekends pose such a significant challenge for individuals striving for improved wellness?

Often, it is not a singular factor that leads to the derailment of wellness efforts over the weekend, but rather a combination of various influences.

The perception of weekends plays a crucial role. Do we view them as an extension of the workweek or as a well-deserved mini holiday where we can let our guard down and disregard all the "rules"?

Perhaps this mindset itself is the root of the problem. Maybe we don't need strict rules at all. When rules are imposed, it creates an opportunity for rebellion, leading us to break or bend them.

Undoubtedly, weekends are a time to embrace different circumstances compared to the weekdays. We have more leisure time, our days are less structured, social activities tend to increase, and stress often diminishes. It's a time to unwind and relax—many of us have experienced this.

But how do we add balance into the weekend, as mentioned maybe the " week " needs less rules and more moderation and the weekend needs some rules .

Consider for example meal planning at the weekend, use extra time for meal preparation and slowing down your eating , maybe not having your first alcohol until a certain time of day , if you feel that certain social situation could be challenging make a plan in advance , instead of leaving exercise to chance schedule specific times.

Lastly keep the goal in mind ,indeed stay as mindful as possible , a weekend off your programme can easily ruin a good weeks work.

Remember see if you can put some structure into your weekend , maybe look for new activities to do to break up your usual routine.

Conquer your weekends don`t let them conquer you.

Stay healthy.

02/28/2023

Doing Keto ? Think Diet Pop Is A Good Alternative ? Read On .

This is probably relevant to many of you out there ...another study about sweeteners ...

Look after .

A sugar replacement used in many stevia, monk-fruit, keto and other reduced-sugar products marketed for weight loss and diabetes has been linked to stroke, heart attack and early death, a new study found.

02/24/2023

When Its Time To Make A Change.

Maybe you are OK with how you are doing with your health and fitness, maybe you are not.

I came across a great article recently where the author had detailed her weight loss journey. There were a couple of stand out pointers.

Firstly ,and this is common amongst people wanting to loose weight ...and I quote :

"I was constantly living in survival mode. Immediate gratification was my mechanism for surviving the majority of my life"
In real life it goes something like this :

Stressed =eat/ drink
Tired = eat/ drink
Unhappy= eat / drink
Bored = eat / drink
Busy= eat / drink

Or it could be some other form of gratification ,shopping , gambling, drugs ....

Secondly, environment has a key role is future habits :

And I quote again :

"Because I grew up in a food-insecure home, I always ate whatever was in front of me because I didn’t know when I’d have my next hot meal and that sense of urgency carried over into adulthood because I never really processed how abnormal it was. I never attempted to get my weight under control because I never thought about the long-term ramifications of my food and fitness choices. My brain was laser-focused on getting what it needed or wanted immediately because I felt like it could be taken away at any moment".

Again stuff like this is again common, food habits begin at home and begin young.

As per her next set of comments :

"I had been overweight all my adult life. I didn’t grow up in a household that prioritized health, nutrition, or wellness of any kind, so when I went off to college, I immediately began gaining weight. It continued through my 30s. I never understood what it meant to think about my health or weight long-term"

Thirdly, it took the death of her mother to act as a catalyst for change.

" No one in my family modeled healthy eating or fitness, and I decided the day she died that I wasn’t going to continue to replicate those patterns for another generation. I wanted my sons to watch their mother love and care for herself in a way that I wasn’t able to witness in my own childhood."

Fourthly something I encourage a lot is to get an idea or where you are at , find your baseline.

Making a decision to make change is key and often needs that push but what was the first thing that she decided to change was to monitor her intake.

"I immediately began tracking every single thing I ate for two weeks in order to get an idea of exactly how much I was consuming. I think that step is key; so many of us have zero clue how much we’re truly taking in throughout the course of a day"

Lastly : movement.

Taking yourself to a better place may well be uncomfortable and you may need to do stuff you dont really want.

This person started moving daily and using weights at home.

Result : 50lbs lost in 9 months , food control , emotional control ...
This pattern is familiar, maybe not always in this order but ;

A history within the family.

A continued pattern into adult hood.

A realisation.

A change trigger.

A plan.

Take action.

Results.

A path forward.

Now moving forward three key changes this person now lives life by:

1. Started to identify as a " fit person ".

2. The goal was health related not weight realted.

3. Works on her health one day at a time.

You can find your own path, you make your own decisions, she happened to take help ( weight watchers in this instance).

You too can do this.

On your own.

But if you need help please get in touch.

In health.

01/31/2023

Don't Usually Do Outcome Photos BUT Every Now And Again We Can Do A Little Brag On Me!

Well done Sandra K.

Want results ? Takes work and dedication,,! Takes rest and " good" nutrition.

But basically anything can be achieved given time and planning.

Keep it real.

01/31/2023

It Took Stopping To Know How Fast You Were Going!

Does your life feels like a car crash waiting to happen, rush, rush, rush, it never seems a time when we are " slowed down " , sometime we don`t even know how to put on the brakes.

Generally when we are "full on" stuff gets missed ,mistakes get made, productivity diminishes, stress goes up ,sleep goes down, nutrition goes sideways .

Boom.

Why not take 5 mins ? 5 Days ?

Sometimes its good to slow down and press reset, you will thank yourself later.

Keep it real.

01/30/2023

Declutter Your House Or Your Head ( Or Both ) ?

A few years ago there were a number of books floating around centered around " decluttering " with an emphasis on your house . it was a sort of mini trend , it was also well intentioned and also was linked to the idea that if the house was decluttered then it would sort of declutter your life.

Fast forward to last week and my client was sharing with me a forthcoming house decluttering process that she had booked.

That got me thinking.

It`s hard to let go of stuff,possessions,clothing heirlooms,books even though they are just material things we have an attachment with them. Sometimes there is an emotional connection sometimes we dont even know why we want to hang on to things. Sometimes we put stuff in storage units and dont even see them again for years..sometimes people even turn into hoarders, thats another issue.

So when it comes to an over crowded mind it can be hard to ease that situation, Who hasn`t woken up at 3 am with a mind full of thoughts,ideas,worries ? I know I have.

Personally I don`t think that a house decluttering will solve any mind related issues ,especially if we don`t change our cluttering style behaviours but it may be a step in the right direction.

How does the mind get so cluttered ?

Well, like household clutter we love to store things form the past , we also enjoy worrying about stuff that is often out of our control, we fill our minds with negative thoughts maybe feeling like we are falling below our own expectations of ourselves.

How do we deal with mental clutter?

Figure out whats important to you and what your values are . If we live in tune with our values it can take a lot of stress away additionally if we face and accept our emotions and meet them where they are at this is going to get comfortable with getting uncomfortable.

So maybe in reverse if get rid of some of the mental clutter it may end up being easier to get rid of the physical clutter.

Here is to a clutter free 2023.

01/25/2023

Your personality, skills, likes, and dislikes change over time — but that change isn’t out of your control. What can you do to become the version of yourself that you most want to be? Start by acknowledging the differences between your past, current, and future selves. Next, imagine your desired...

01/25/2023

Whats Your Future Self Look Like ?

Who thinks that much about the future ?

Sometimes maybe a bit ,often not at all, most would take some short term gratification over some long term far away return ...thats " present bias".

Maybe you could do something today that your future self will thank you for?

For you what could that be?

Could be anything. Your future self will thank you.

Your personality, skills, likes, and dislikes change over time — but that change isn’t out of your control. What can you do to become the version of yourself that you most want to be? Start by acknowledging the differences between your past, current, and future selves. Next, imagine your desired...