Save 5

I met T Sandeman-Charles at Royston Business Network last week.  She is a lovely, cheerful, passionate woman who wants to save 50,000 lives.  T has two serious lung diseases and will soon need a lung transplant but she knows that there are a limited number of suitable donors.  T says that she will die smiling if she is able to recruit 10,000 organ donors who could then save or benefit 50,000 lives.

“As to how I feel about having these 2 diseases now.  Well in truth I now know why I have these 2 diseases.  It is because if I didn’t, Save5 would never exist and the fact that I will, with the help of others registering online, mean that we could save or transform a minimum of 5,000 lives – I’ve come to terms with having the diseases now – no matter what the outcome is for me. “

Another member of RBN said that she has a friend who is waiting for a transplant.  It raised the spirits of the whole family when the hospital contacted them to say that they might have a suitable organ.  A bit of hope can really improve the outcome for someone in this situation.

So if you haven’t yet registered to be an organ donor visit www.save5.org.ok and ”Join and Be Proud”.

Pat

Motivation Day

On Monday, 28 March, Royston Leisure Centre are holding a Motivation Day in aid of the Macmillan, Cancer Support.  During the day, visitors can sample a wide selection of free exercise classes including:

√         Body Attack

√         Body Combat

√         Studio resistance

√         Core Stability

√         50+ Aerobics

√         Step and

√         Circuits

You can also join in the London to Paris Cycle Challenge or bring a friend to the gym for free.

Between 15:15 and 17:45 I am offering free 15 minute motivation sessions.  Using simple NLP techniques I will work with you to increase your motivation to:

·    exercise regularly

·    eat healthy or

·    get up in the morning!

All you have to do is turn up wearing something green to support Macmillan.  You can also donate at www.justgiving.com/roystonleisurecentre

See you there.

Performance Matters

I'm an enthusiastic supporter of the England Cricket Team, and as any supporter of any England sports team knows, it's a real emotional roller coaster ride.  One day you're celebrating the Ashes win and thinking that they've finally got a winning team.  The next day you're watching in disbelief as they get beaten by Ireland.  You know that all of them are talented sportsmen and you've seen them turn out fantastic performances.  You know that as a Team they can work brilliantly together as a unit and look unbeatable.  So what goes wrong?

The Cognitive Hypnotherapist, Trevor Sylvester, says that there is a misconception about the nature of 'genius’ in sport.   Rather than saying some sports people are geniuses, it would be more correct to say that some, like Kevin Pietersen, have a genius and sometimes you see it in action and sometimes you don't.  So what can you do to make that more consistent?  And if you enjoy your own sport, how can you improve your own performance?

Sportsmen and women work hard on their physical fitness and many work now on their mental fitness.  That's not just about having a positive approach to competing and winning.  Bearing in mind that over 90% of our actions are governed by our unconscious minds, there are many other aspects of performance you can work on using NLP techniques to:

·         set goals for success

·         increase focus,

·         improve your skills and ability,

·         Recover from injury

·         visualise success and

·         maximise confidence

So come on Graham Gooch, give me a ring and let’s win the Cricket World Cup!

Spring Clean Your Life!

At this time of year, as the sun rises higher in the sky and the days get longer, you start to notice the dust on all the flat surfaces in your home and the film that’s built up on the windows and mirrors.  Suddenly it feels like a good idea to get out the dusters and the polish to give the house back its sparkle.

It’s also a good time to get the sparkle back into your life.  Lots of magazines have articles about cleaning-out and refreshing your body after the winter months but how about your emotions?  Are you storing up feelings and emotions that aren’t serving you well?

One of the things that can clog up our emotions is holding on to anger and

resentment.  In time it can make us physically ill.  A heart researcher, Doc Childre, says:

“For your own health and wellbeing, forgiveness is simply the most energy-efficient option.  It frees you from the incredibly toxic, debilitating drain of holding a grudge.  Don’t let these people live rent-free in your head.  If they hurt you before, why let them keep doing it year after year in your mind?’

So, how do you let go of those hurts and resentments and start to sparkle again?  Try this exercise form “Feel Happy Now!” by Mark Neill

1          Make a list of resentments or grudges you are carrying around against other people or life in general.  Notice whether you would be willing to let go of (forgive) each of these in turn.

For any to which the answer is ‘no’, ask yourself if you are hanging on a) because it would mean something bad about you if you didn’t; b) to make sure that ‘it’ doesn’t happen again; or c) both the above.

Remember, you are under no obligation to forgive – it’s simply a choice that only you can make and only for your own wellbeing.

2    Some time before you go to sleep this evening, make a mental or physical list of anything you are beating yourself up about.

 Take each one through the three steps of forgiveness:

a.       Let go of trying to figure it out.

b.      Let go of disapproving of yourself for it

c.       Give yourself approval – no conditions, no judgements and no expectations

When you start doing this exercise the list may be daunting but if you do it regularly it can bring real peace into your life and release your energy so that you can spring forward.

Sleep Well - Top Tips for Women

Women going through the menopause can find their sleep pattern interupted by hot flushes and/or night sweats.  So here are some special tips for you if you are experiencing these symptoms:
1.    Before going to bed:
a.    Don’t eat spicy or sugary food in the evening. Limit alcohol, chocolate and caffeine
b.    Have a warm, non-caffeine drink. If you like a milky drink, use soya milk
c.    Enjoy a warm bath or shower

2.    In the bedroom:

a.    Keep the bedroom cool and well-ventilated

b.    Use bed linen made from natural fibres

c.    Wear bed clothes made from natural fibres

3.    During the night:

a.    Before you go to sleep do the following relaxation:

                                  i.    Close your eyes and focus on your breathing. Make each out-breath longer than the in breath by counting to 7 on the in-breath and 11 on the out-breath. As you feel your body relaxing visualise a place where you feel completely comfortable and cool. Experience it is fully as you can, seeing what you see, hearing what you hear and feeling what you feel. Really enjoy that cool, comfortable place before you drift off to sleep

b.    Keep a damp cloth, lavender wipes or a lavender stick next to the bed. Apply to pulse points if you start to feel hot

c.    Have a glass of water on your bedside table in case you get thirsty

d.    If you feel a hot flash coming on, open your mouth and breathe cooler air over your tongue until you start to feel cooler.

Most of all relax and enjoy a well-earned rest.

Pat

Sleep Well - Top Tips

So, we know that sleep is good for our physical and mental health but how do you get a good night's sleep?  Here's 10 top tips:

1. Establish a regular sleep pattern.  We need, on average, 7 - 9 hours of sleep per night.  Going to bed and getting up at the same time every day will help you to feel more refreshed and energised.  If you know that you tend to doze off after dinner or in front of the TV, change your routine to do an activity that keeps you awake until bedtime.

2. Make your bedroom a sleep haven.  For the best sleep, make sure your bedroom is cool and well ventilated.  If you are sensitive to light, invest in a black-out blind for your bedroom window.  Keep office equipment out of the bedroom.  Don't be tempted to keep your work Blackberry on the bedside table.  Keep the bedroom for sleep and sex.

3. Plan a relaxing bedtime routine.  We know the benefits of a good bedtime routine for babies and children.  The same principles apply to adults.  A good routine tells your brain that it's time for sleep.  Choose what works for you:

• Take a warm bath or shower
• Watch an amusing tv programme
• Listen to soft music 
• Listen to an audio book or Radio 4's Book at Bedtime
• Have a warm non-caffeine drink
• Read an entertaining book or magazine
• Listen to a relaxing, self-hypnosis recording

Avoid anything that winds you up eg newspapers, news programmes, arguments with family members etc

4 Eat mindfully.  Avoid big, rich or spicey meals within two hours of bed time. 

5. Drink sensibly. Cut down on caffeine. Limit alcohol - it reduces the quality of your sleep.  

6. Quit smoking - Nicotine is a stimulant and it can disrupt sleep.

7. Manage your stress level. Practice relaxation techniques to unwind and prepare for sleep.  7/11 breathing is easy to learn and very effective (see Blog 1 February)

8. Getting back to sleep.  If you wake up during the night:

• Keep thinking about how comfortable you are in bed.  Remember that your body is resting and that's all that matters.
• Try the 7/11 breathing technique or your other favourite relaxation technique
• Do something boring.  Waking up in the night should not be rewarded.  If you want a drink just have cold water.  If you want to read, stand up and do it.
• Use your notepad and pen.  Sometimes when you wake up during the night you remember something important.  Keep a note book and pen next to the bed so that you can write a reminder and go back to sleep

9. Exercise regularly.  Regular exercise is good for your general health and for your sleep.  20 or 30 minutes of exercise a day can make all the difference to your wellbeing.  If you don't have time for planned or organised exercise try getting out for a walk, or bike ride or do some gardening.  Keep to relaxing exercises in the evening such a yoga or pilates.

10. Consult your doctor if you:

• have persistent day time sleepiness
• have trouble breathing during the night and wake up frequently
• experience frequent morning headaches
• feel crawling sensations in your arms and legs at night
• physically act out dreams during sleep

Sleep tight!