fitness

Look In The Mirror And Meet Your Team!

/ intrepidjane

Team Huskies

Recently I saw one of those “motivational” pictures doing the rounds on Facebook. It was aimed primarily at people wanting to improve their sports performance but I think the sentiment behind it was meant to be universally applicable in the field of human “achievement”.

It went something along the lines of  “look in the mirror and meet your competition” . What I took from those words was :  if I want to improve (or achieve anything in life) then the best way to do this is to compete against myself.

10 years ago, as a hard–core perfectionist, this would have really appealed to me. I’d actually think it was quite healthy too ~ the ability to drive myself to higher and higher standards, knowing that I had a worthy adversary in myself.

I hold a very different view now because that way of thinking  created separation within me ~ I was setting up inner conflict. If one part of me wins, then the other part loses. In this paradigm, I am in struggle against the very fibre of my own being ~ and in creating this internal separation, I create external separation. I begin to believe that success is predicated on competition : on being better than (or worse than) , on winning (or losing) , on succeeding (or failing). It’s me against the world (and just for the record, that pattern takes a huge amount of energy to sustain).

Somehow the psychological maths didn’t add up. Surely, if I want to achieve anything, it’s best to have access to ALL my resources rather than some of them? Surely it’s better to have all of me heading in the same direction, rather than part of me? And which part of me am I competing against anyway? Why would I want to compete with myself at all? Would I really want a part of me to lose?

So I changed my mind about the whole success thing. I decided that I wouldn’t compete with myself, I would collaborate with myself instead. I would welcome everything I had onto the team ~ even the most unlikely candidates! Of course, I’d welcome the likes of passion, focus and endurance on board. And also I’d welcome those who were usually left sitting on the bench ~  frustration, anger, shame, hurt and the rest of those “bad boys”. It’s a bit of a raggle~taggle squad, I’ll give you that 🙂 .

I’ll tell you something straight : there is an incredible amount of energy available to you when you’re not resisting who you really are. There is an incredible amount of energy available to you when you welcome your whole self onto the team (and I’m of the team management philosophy which believes that if a team member turns up to the practice field, he gets to play ~ no matter how skilled he is… because eventually, he learns how to be part of the wider team and he’ll find his natural place in the squad). I don’t just want a few good individual players – I’m looking to build a squad which can work well together , a squad which can respect all team members and their roles. I want a team that really wants to play for me – I want ALL of me on my side.

 When I go  training now, I no longer compete against myself. I collaborate with myself. And if you were to ask my which side I’m on, I would answer : I’m on all my sides!

Look in the mirror and meet your team. (And yes, my sports performance is improving 🙂 #WinWin )

© Jane Talbot 2013

Be The Terminator!

/ intrepidjane
Are you ready to celebrate how far you've already come?

Are you ready to celebrate how far you’ve already come?

Today’s post is all about exploring the process of change and celebrating how far you’ve already come :).

You may not have found it easy to change your eating or exercise habits  in the past. You may not have found it easy to love and appreciate your body.You may have been on or off diets several times in your life. You may even have bought all the kit to exercise, gone to one class and then not continued. You may not even believe it’s  possible for you to change completely and have the body you want with a healthy lifestyle to go with it. If any of this rings true for you, here’s the good news : in terms of your moving towards a healthy relationship with food and your body, you may be much further along the road of change than you think!

Where Are You In The Process Of Change? Prochaska and Di Clemente (1983) describe a model of change comprising 7 key phases :

  1. Pre-Contemplation.
  2. Contemplation.
  3. Preparation.
  4. Action.
  5. Maintenance.
  6. Relapse.
  7. Termination

Pre-Contemplation In this phase, people are not seriously considering the possibility of change. An example of a person in this stage could be someone who is overweight but does not have any real desire to lose weight, eat healthily, get fit, process their emotions in a healthy way or tackle their inner “Cookie Monster” (actually mine was a Pringles Monster but that’s another story!). You might hear someone in this phase say “So, I’m overweight. That’s just the way I am and I’m kinda used to it. There’s more to life than exercise and mung beans.”

Contemplation During this phase, people become aware , or acknowledge the existence, of a problem. They are seriously considering the possibility of change but need to weigh up whether to take any action or not. In terms of weight loss, many people remain in this stage of contemplation for years! (Sound familiar?!) You might hear someone in this phase saying something like “I know I need to do something but I just don’t know where to start. I’m not sure whether I have the time or whether I’ve left it too late. I’m not sure about paying for a gym membership but I do know that if I don’t do something now, it could have consequences for my life in the future. Can I really change what I eat? Do I really want to eat differently? Is this change really important for me? Is it important enough? Why do I really need to change my relationship with food and my body? Can I go on like this for much longer? What will happen if I don’t change?”

Are you preparing for a change?

Are you preparing for a change?

Preparation As soon as you get to the Preparation phase, things start to look good! Procheska and Di Clemente suggest that if you find yourself at this stage, it’s very likely that you will make a change within the next 3 months. During this key phase, you might find yourself collecting information about what is required to start the change process. You might be Googling about the best way to lose weight, you might be finding out about the cost of membership at a local gym, you might be on Amazon checking out all the diet books, you may be asking about local therapists and weight loss coaches. If you’ve asked for more information about my live Thigh High Boot Camp events or my coaching packages, then you are already at this stage in the change process! (Even reading this blog means that it’s likely that you’re at this stage :))

Action This is the stage when people actually start to make changes. If you have signed up to my upcoming weight loss boot camps or to my coaching programme, then you are at this advanced stage already! If you’ve joined a gym and booked your induction, you’ve arrived at this stage. If you’ve started to read about an approach to weight loss which may work for you – and you’re implementing the recommendations –Woo-Hoo! Go you, Action Adventurer! If you’ve started attending a local weight loss support group, full-on Action Alerts all around!

So you can congratulate yourself already for getting this far – did you realise how far you had already come? As you engage fully with the process of taking action -and start to make sustainable psychological, emotional, spiritual, dietary, exercise and life-style changes- you will move further into this stage.

Maintenance This Maintenance phase is all about your sustaining the progress made during the action phase. For you, this stage might represent the period directly after completing one of my weight loss events or coaching programmes. It could be the stage when the novelty of going to an exercise class or a weight loss support group has worn off and it’s beginning to feel like a regular part of life. It might be the phase where the eating approach you have selected is definitely getting you results and all you need to do is just keep following the approach.

Some people will stay at this stage for a matter of weeks – others for a considerable period of time. During this stage you may not be totally confident about your ability to avoid relapsing into old habits. After the initial “success highs” have worn off, you may become increasingly aware of old unhelpful patterns which may require resolution. This is all good news : it means you are gaining more insight into who you are and how you work. It’s all part of the process of learning to “stay on track naturally” in a way which works for you

Relapse This is the stage when people are not able to keep and maintain new psychological, behavioural and emotional patterns or don’t stick to their plan of action. This can happen for any number of reasons – but if relapses occur, there is still hope! Just because you don’t “stay on the wagon” (and it really is worth challenging what this phrase actually means!) doesn’t mean you can’t get back on! Actually, it might hearten you to know that it is recognised that relapses are vital to any successful change process. Although it is helpful to avoid relapsing into old behaviours, it should be emphasised that you can learn a great deal about how to change your behaviour (on a permanent basis) from your relapses. (It was only when I relapsed that I learned that the emotion driving my eating behaviour was anxiety. That was a really useful insight for me and helped me to shift my focus to resolving my own anxiety so that my hunger was driven by genuine physiological appetite rather than an emotion).

If you become aware of your “triggers” for relapse, you have a much better chance of resolving the trigger-response relationship once and for all!

Be the Terminator!

Be the Terminator!

Termination (doesn’t sound great but it’s the best bit!) At this stage the old psychological, emotional or behavioural response is gone for good – it is the stage we all dream of! When you reach this stage,  your new psychological, emotional ad behavioural responses will happen automatically, unconsciously and naturally. (Termination sounds pretty cool, right?)

Something For You To Chew Over! Even though you might be busy “being good” right now and avoiding popping to the local “Take-Away” restaurant, here’s a healthy “Take Away” for you. Wherever you’re at in this process, you’re in it! Whether you know it consciously or not, you’re on the road to change 🙂  Congratulations!

Useful Resources If you’ve enjoyed this post and would like to learn more about my take on “staying on track” and “relapse”(I call this phase “wiggling”), please check out my 12 Days of Christmas series of posts. These 2 posts will be of particular interest :

https://thighhighbootcamp.com/2012/12/18/welcome-to-the-12-days-of-christmas-project/

https://thighhighbootcamp.com/2013/01/02/act-in-a-response-able-way/

You can also find out more about my live weight loss boot camps (in Northern Ireland, Scotland and England) and my 1-1 and group coaching programmes here http://www.thighhighbootcamp.com

I’ll be back – and, until then, gotta run 🙂 !

JT

© Jane Talbot 2013

Personal Training Works Best When It Gets Really Personal!

/ intrepidjane
Today's the day!

Today’s the day!

My Facebook newsfeed is jam-packed with folks declaring that today marks the first day of their 2013 “health kick”. Local gyms are starting fitness and weight loss challenges as I type. Personal trainers in every global nook and cranny are reminding me about their services to support the achievement of our weight loss and fitness goals, so we can (at last) be the proud owner of that “dream body”.

As a fitness professional myself, I think that the fitness industry offers valuable support to those of us who want to lead a healthier life. Being physically active is a really important aspect of our journey towards a healthier relationship with our body and towards achieving (and maintaining) our optimal weight .Being physically active encourages us to spend more time in our bodies and gives us the opportunity to develop exquisite levels of body awareness. Bottom line : exercise definitely supports your getting the “bottom line” you really want :)!(That’s just me being “cheeky” :)! Ooops!)

Are you an active fan yet?

Are you an active fan yet?

If you’re on a weight loss journey, you probably agree with everything I’ve just said. And whilst you might be an “intellectual fan” of exercise (and you could probably give a lecture on everything you “should” be doing to get the body of your dreams – and keep it), chances are you’re not an “active fan” (yet :))! Chances are, you wish you didn’t have to do that whole exercise thing – or that someone else could do it for you! Chances are, you might not find it easy to get motivated to move your body. Chances are you might even sense some resistance every time the word “work-out” is mentioned (and chances are, you’re not even sure why that should be the case .. especially because you intellectually acknowledge that working out can move you in the direction of that dream body!).

What often happens at this point is that people decide to engage the services of a personal trainer. Sounds ideal, right? Well, there are some really useful things to be gained from working with a personal trainer. Firstly, they know stuff about physiology; they know what “good form” and good technique looks like; they know about training frequency, intensity and volume. They know the latest thinking on the best ways to achieve your physical goals. The really good ones also know a thing or two about nutrition. Add to the mix that you’re spending time with people who are just “oozing” vibrant energy, body confidence and health (that’s contagious and you might be at serious risk of catching some of that if you spend enough time in their company!) and it all looks incredibly appealing. And all of this is both valuable and important – and, if you take regular training sessions (and eat what they tell you to), sooner or later you get to see physical changes in your body.

Sounds perfect, right? Or can you see where this might be heading? Does this remind you of anything? Like the diet you really didn’t enjoy but you forced yourself to do it anyway to get the results? Did you manage to stay “on track” for good? What happened when your emotional appetite shouted louder than the diet rules? Did going on a diet resolve your relationship with both food and your body? Did going on a diet resolve your emotional issues once and for all? Did you eventually get to love that strict diet in the end? (I’m guessing it was unsustainable and didn’t work out the way you’d hoped, right?)

Are you plugged into your own motivational power source?

Are you plugged into your own motivational power source?

So what am I trying to say here? Here’s the thing : working with a personal trainer can definitely improve your relationship with your body and bring massive physiological benefits. The personal training process can help you to develop confidence in new ways too. But, what if after weeks or months of personal training you still don’t feel motivated to exercise? What if you rely on the personal trainer to take responsibility for your motivation in the longer term? What would happen if you stopped working with the personal trainer? How will working with the personal trainer have contributed towards your developing a life-long love affair with physical activity?

For some lucky people, resolving their emotions, beliefs, values, attitudes and identity around food and their body can be the piece of the puzzle that transforms everything. For these lucky people, once they have been able to stop emotional eating and to start relating to their body and food in healthy ways, they find it easy to do the whole exercise thing. Things just fall into place. They’re enjoying being in their bodies again, enjoying exercise as an end in itself rather than as a means to an end. Motivation comes easily.

For some of us, however, even when we’ve resolved our emotional eating patterns, the exercise piece still doesn’t fit naturally with us. And this is the crux of it all. Until you’ve worked out why you don’t enjoy working out and why you don’t find it easy to access powerful positive motivational forces , you’ll just have to work out how you’re going to pay your personal training bill in the long term! (The minute you “break-up” with your personal trainer, the divorce courts will let them walk away with all the motivation. After all, it was theirs on the first place).

Personal training can be transformational!

Personal training can be transformational!

My view is this : your personal trainer’s responsibility is to help you to become your own best personal trainer. Their intention shouldn’t be to have you as a client as long as they can! Instead, the relationship should exist for a sufficient time – enough time to get to the a point where you are ready to fly solo (in touch with your own motivation and really enjoying a positive relationship with physical activity). In order to get to that point, your personal trainer needs to be skilful at working out what’s really going on with you. Over and above training your physical body (and teaching you how to do that for yourself), they should also acknowledge the all-important mind-body relationship ~ so that all of you is lined up for “effortless” success within the context of physical fitness. That’s right, I actually said effortless and I meant it! I’ll go one step further. What if you were to break out of the “Exercise is hell” paradigm and break into this one “Exercise is a true reward for both me and my body : it is a joyous communion my deepest natural self.”? Are you shouting “Get real!” at the computer screen? (Get real? I just did :)).

If you are considering the personal training route to help yourself get back into regular physical activity, my advice is to ascertain just how personal the experience is going to be! When interviewing a prospective personal trainer, it’s really worth checking out their philosophy. If you meet one who is capable of helping you to explore how your emotions, attitudes, values, beliefs, identity (and even your life purpose) are impacting on your current relationship with physical activity (and food!) – that’s what I call personal! If you meet one who is qualified to help resolve unwanted emotions – that’s what I call personal! If you meet one who knows how to help you to develop supportive beliefs about yourself and physical activity – that’s what I call personal! If you meet one who knows how to help you to get in touch with your most powerful, positive motivational forces – that’s what I call personal!

If you walk into a personal training studio with a mindset that isn’t totally supportive of your fitness / health journey (or supportive of you as a whole for that matter!) then just make sure that, one day, you’re able to walk out of that studio with a whole lot more than the body of your dreams. Just make sure that you’re able to leave all that no longer serves you (physically, emotionally, psychologically and spiritually) behind. For good.

Make sure it's more than cosmetic!

Make sure it’s more than cosmetic!

Just like forcing yourself to go on a strict diet does little to heal your relationship with both food and your body, personal training that does not acknowledge your unique psychological, emotional and spiritual make-up is at best only that – make-up : a cosmetic that makes the surface look good for a little while and then wears off.

In my experience of the fitness world, fitness professionals are genuinely committed to helping people to develop, and maintain, healthy lifestyles. If you are hoping that getting a personal trainer will help you to resolve your relationship with food and your body, do satisfy yourself that they can support you in this way. I am really thrilled that more and more personal trainers are becoming qualified in the psychological aspects of weight loss and fitness – I’m a huge fan of the holistic approach. And if you meet a personal trainer who you think can help you achieve your fitness goals but may not be qualified in the emotional and psychological side of things, my advice would be to make sure that you find a way of resolving the emotional/psychological spiritual stuff too. I’d suggest finding a qualified coach or therapist who is fit to work out this side of things with you 🙂 This way, every inch of you is headed in the same direction : your body is taking action and your mind will be wired up to support your success!

Here’s the take-away : Only when personal training seeks to explore the deepest truth of who we are, is personal training personal enough.

 Gotta run :)!

JT

© Jane Talbot 2013

Act In A Response-Able Way!

/ intrepidjane

Welcome to the 9th day of the 12 Days of Christmas project! (If you are just joining the project now, you can get the full low-down here: https://thighhighbootcamp.com/2012/12/18/welcome-to-the-12-days-of-christmas-project/  and I really recommend that you start the project at Day 1 to get the full benefit!)

Yesterday’s post was all about setting goals, harnessing the positive energy attached to your goals and taking your first small step towards success. I wonder how well it went for you?  More importantly, I wonder how you will recognise whether it’s going well for you now and in the future!

Your ability to recognise whether you are “on track”, heading in the direction of your outcomes, or not “on track” is really important. If you recognise that you are not “on track”, then it’s really important to be able to take appropriate action, to make fine adjustments, to make sure you’re heading towards success.

Be like a pilot!

Be like a pilot!

I remember someone telling me once about training to be a pilot. I was fascinated to learn that if you track an actual (as opposed to “planned”) flight-path from A to B, it never turns out to be a straight line : it’s always a wiggle! I learned that planes spend quite a bit of time “off- track” and that the pilot’s job is to pay attention to all the dials in the cockpit, so that he can see when the “wiggle” starts and take action (increase speed, lift the nose, bank slightly and so on). So, it’s not only about knowing where you want to land, it’s also about checking that you are always headed in the right direction and taking appropriate and timely action should you “wiggle” :).

If you spent yesterday setting or re-setting weight loss, wellness or fitness goals, the most helpful thing you could do for yourself right now is to:

1. Decide which “dials” you can pay attention to that will help you determine whether you need to take action or confirm you are “on-track”

2. Turn up your “sensory acuity” so you can pick up / interpret the information from the “dials” as soon as there is any change.

3. Be ready to take action, make adjustments and re-check the dials to make sure the adjustment had the desired effect.

Learn how to read the dials!

Learn how to read the dials!

The Dials : If you take a look at the answers to the questions I asked you yesterday, you’ll find some of the key dials for your cockpit. What will you be tracking? Your weight loss? Your body fat percentage? The size of the clothes you are wearing? Your resting heart rate? How comfortable you are feeling in your body? How much you recognise yourself in the mirror as “the real you”? How much energy you’ve got? How well you’re listening to and respecting your appetite? Your relationship with your body?

Look at your answers to yesterdays question and decide what’s best for you to track.

Sensory Acuity This bit is really all about your response – ability. It’s all very well having dials but you have to know how to read the dials and interpret the information in a way which will inform intelligent action.

Let’s take an example dial of “your relationship with your body”. In order to “read” this dial, you might engage a range of senses :

1. When you look at your body, how do you feel (are you feeling more or less positive)?

2. When you look at yourself in the mirror, what are you saying to yourself (are you hearing positive self-talk or not so positive self-talk?)

3. When you sit down to eat, how much attention are you paying to your physiological appetite (To what degree are present when you’re eating? Are you becoming more skilled at recognising the difference between emotional signals and genuine appetite signals? Are you more or less connected to the physiological feelings? Are you respecting the feelings or not? Are you stopping when you are satisfied or are you continuing to eat? Do you know the feeling of satisfaction? How much better are you at recognising the feeling of satisfaction? Are you only eating when you are physiologically hungry?

4. Do you trust your body? (How do you know? What are you feeling, seeing, hearing or experiencing that lets you know that you’re trusting your body – or not?)

Response-Able Action Having interpreted the dials , you now know the degree to which you are “on track” or not! If you are heading in the right direction : great ~ just keep an eye on the dials! If you’re “wiggling” a little, make an appropriate adjustment! Let’s say, for example, I realise that  I’m not moving in the right dial direction with the relationship with my body because I’m not fully present when I’m eating. A response-able action might be to renew my Day 1 “Pleasure Permit” (I forgot to mention that your Pleasure Permit is valid for life, by the way!) or I might use my Entry Permit from Day 2 to re-connect with my body.

Top Tips!

1. When assessing the validity of your adjustments, you might find this question helpful : “Is the action I’m about to take going to move me towards or away from my outcome ?”

2. “Wiggling” is part of the journey : it can give you new insights and new perspectives (all the best pilots do it :)). In fact, you might even want to giggle when you wiggle because when you’re wiggling, your learning – and the more you learn, the more intelligent the subsequent action will be!

Additional Resources If you’d enjoy some more top tips for “effortless success” in 2013, you might like to join the brilliant Kate Trafford over at Cruise Control For Life. Yesterday, she launched a series of posts which you’ll find really helpful if you are in “New Year Resolution” mode! There’s a feast of learning to be had (and she’s a total goal-setting guru and a muse for effortless success!)  http://katetrafford.typepad.com/cruisecontrol/

Gotta run :)! (#Giggling-While-I’m-Wiggling :))

JT

© Jane Talbot 2013

Energising Action!

/ intrepidjane

Welcome to the 8th day of the 12 Days of Christmas project! (If you are just joining the project now, you can get the full low-down here: https://thighhighbootcamp.com/2012/12/18/welcome-to-the-12-days-of-christmas-project/  and I really recommend that you start the project at Day 1 to get the full benefit!)

First things first : a very happy New Year to you and I hope this post finds you in fine fettle! Yesterday’s post was all about developing your own nutritional philosophy and today’s post acknowledges what many of us may be doing today : setting intentions for 2013. We’re going to be taking a look at how to set outcomes and take action geared towards achieving your outcomes, geared towards helping you to “stay on track”!

Learn how to fuel the flames of action!

Learn how to fuel the flames of action!

Last night, I spent a wonderful evening in front of a roaring fire. The Christmas tree sparkled in the corner .The dog stretched out in bliss. My partner, Ian and I sat all cosy on the sofa. I felt a deeply satisfying sense of “home”. (If Barry Manilow had been playing on the stereo and my partner had been wearing his Indiana Jones hat, it would have been the icing on the Christmas cake :)).

As you and I have known each other for 7  full days, I feel I can be open with you. Truth be told, last night I was so in the mood. Conditions were perfect 🙂

If you are blushing whilst reading this, relax! I was in the mood for setting an intention, for setting a goal of moving into,and making, a new home in 2013.And the conditions were perfect for setting that intention because I was already experiencing what it would be like to feel completely at home. Let me explain a little more…

Feeling completely “at home” last night was a really big deal for me because it has been a very long time since I have felt at home. I moved from Scotland to Northern Ireland in Summer 2011. I moved from my own home into someone else’s. I thought I would soon feel at home but I didn’t.Even with the prospect of my partner and I moving into a farmhouse that we could renovate and “make our home”, I just couldn’t get excited about it. I couldn’t even talk about it without feeling quite distant and totally disconnected. I didn’t unpack a lot of my belongings (they, like me, just didn’t seem to belong!) and I often thought about Scotland. Ian kept taking me to the farmhouse, asking for layout suggestions, colour schemes and even oven specifications (he knows I love cooking and hoped that would get me interested in the house move). None of it lit any kind of flame at all in me.  So, here we are right now in January 2013 and we are still not moved in. And, until last night, I felt like we were still living in a “stop-gap” house in Limbo, County Antrim. Nothing felt permanent. It didn’t feel like home at all.

Positive energy can be a powerful force!

Positive energy can be a powerful force!

Last night it all changed.  Feeling the intensely satisfying feelings of connection, love, belonging and home, I heard myself set an intention to move into the farmhouse. That’s right – whilst I was feeling all those good feelings, the words just popped out! Ian and I talked the house into life as the embers warmed our imaginations. I could see it right in front of me, I could smell the food from the farmhouse kitchen, I could hear my son playing teenage music in the tree-house nearby and I could feel myself belonging to that place. I could feel myself in the bricks and in the roots of the orchard trees and in the soil which would provide us with food. I was in a state of utter connectedness.

When Ian realised that I had “moved in” right in front of his very eyes, he asked me, “What’s one small step we could take, to get the wheels in motion for our move?”

After I’ve published this post, I’ll be checking out internet coverage. That’s my next small step that will take me closer to my outcome. And guess what state I might want to be in while I’m taking that step? That’s right, I’ll be getting myself into the “feeling at home” state, the feeling of “utter connectedness”. That way, I’ll be feeling really good while I’m taking the action and any following small steps I plan will be pulled along by the positive energy attached to my goal (to make a new home). My focus is clearly set on making Northern Ireland my home, rather than on a wistful ache for Scotland.

So, if you’re sitting there, scratching your head and asking “what’s this got to do with me making a New Year’s resolution about weight loss ?” Well, if you think back to times in the past when you’ve resolved to lose weight once and for all – and then found it an incredible struggle to keep your resolve, chances are that you may not have been in the optimal state for setting your goal / intention or for taking action. And the chances are that when you considered the steps to achieving your goal, it suddenly looked huge and overwhelming because you felt pressure to do it all at once!

Keep your attention and energy heading in the direction pf your outcome!

Keep your attention, energy and action heading in the right direction!

Today, I’m going to share with you a process for setting your intentions for 2013 which helps you to focus on what you do want, rather than what you don’t want. So, I was focused on not feeling at home, feeling disconnected and Scotland ~ rather than focusing on feeling at home, belonging and Northern Ireland. People who want to lose weight often focus on how bad they feel about their body instead of how good they’d like to be feeling about it, for example. Is the penny beginning to drop about what happens when your focus, attention and energy is not fully aligned with your outcome? Achieving your outcome may turn out to be less than easy, right? The process I am about to share with you will also help you to identify and access the powerful positive states attached to your outcome, so that you can use this energy to plan and take the next step. And the invitation is to take small steps : this way change will be evolving gradually and it will feel more manageable as you experience regular small successes that keep you heading in the right direction.

Here’s How To Do It Ask yourself the following questions (I give some example answers just to help clarify the process). Go into the changing room of life and try the questions on fully 🙂

1. What do you want? (State your outcome positively and in the present )

A : I am feeling comfortable, healthy and confident in my body. I am living a healthy for-lifestyle.

2. How will you know that you’ve got what you want? (What are you seeing, hearing, feeling that lets you know you’ve achieved your outcome? Engage all your senses!)

A : I am enjoying shopping for clothes. I am looking in the mirror and recognising myself for the first time in a very long time. My skin feels as though it fits perfectly. I feel like this body is me. I feel at home 🙂 I am taking real pleasure nourishing myself with food that my body enjoys. I am physically active.

3. When do you want it?

A wee tip here, if you’ve struggled with your weight in the past, you’re probably answering this with something like “tomorrow” or “yesterday” 🙂 . I understand that  AND I also know that very short time frames can pile on the pressure. So give this question some consideration, knowing that while you’re losing weight you are probably going to be in a much more positive state this time and you might even enjoy the process of becoming healthy! (And you know what happens when you give yourself permission for pleasure and you take all the pressure off, right?) When I took action to lose weight, I decided that I would achieve my goal at the perfect time for me and I would just concentrate on enjoying the “getting there” bit. I was clear about my outcome, I kept it in mind and I literally took one small step after the other until one day I realised I had “arrived” !

4. Having achieved your outcome, how will you be BEING different as a person? (This is the powerful positive energy that you can ride towards your outcome. The idea here is to actually experience this state of being now. The additional questions I ask help to bring the state of being to life.).

A : Unstoppable

What’s that like? Where do you feel it in your body? Does the feeling have a colour? Is it moving or still? Is it warm or cold? Where does the feeling start in your body?

A : Wow. It’s hot, red and really high-energy. It feels like it’s pulling me along. I can barely contain it. It’s right in my stomach and in my chest.

5. When you feel the positive state of being emerging (so you’re actually feeling the feelings), ask what’s the next smallest step you could take TODAY to move towards achieving your outcome?

A : I’m off for a 15-minute stroll.

(Reminder : evolution requires much less effort than revolution. Small steps soon add up as long as the small steps are heading in the right direction 🙂 )

And that’s all there is to it. We’ll talk more about achieving your outcomes tomorrow. In the meantime, I hope you really enjoy getting into some deliciously positive states that will energise your action! Oh – and do take the next smallest step and share your experiences in the comments box!(I’ll ask you how it went tomorrow :))

All this talk of being unstoppable has brought on a sudden urge! Are you in the mood for a change too?

Gotta run 🙂 !

JT

© Jane Talbot 2013

And She’s Off!

/ intrepidjane

Blog helloWell – it’s been a long while coming but I got there in the end! That’s right – I’m starting to flex my blogging muscles (and I’m really excited about it too :))

I’ll be blogging about weightloss, fitness and optimal health – as well as personal development and personal discovery. (Oh – and probably about my dog too, who is alot smarter than I am –  and about food because I love cooking and eating!)

To celebrate the official launch of my blog , I’m going to be writing a series of posts to support my  “12 Days Of Christmas” project . Whether you are already on your weightloss journey or whether you are considering making 2013 the year you make peace with food and with your body, I extend a very warm invitation to you to join the project.

Over the course of 12 days, I’ll  be  sharing some tips and activities which you may find helpful over the festive period (and beyond) – and you may be pleasantly suprised at how much fun you have , and how much you learn,  along the way!

I’ll be publishing a project launch post in the next couple of days to explain the full details and how it all works. In the meantime, if this has whetted your appetite, feel free to keep up-to-date with all my posts by signing up to follow my blog (that way you get my posts delivered direct to your email inbox!) Just go to the navigation bar on the right hand side and click on “Sign Me Up!”

Gotta run now!

JT 🙂