Categories
confidence coaching goal setting inspiration life coaching marathon training motivation personal development wellbeing coach

Discipline, Self-Belief and Hard Work to Reach that Finishing Line!!

Hello there you!

Do you need the motivation and discipline to move forward with your goals?

Dublin Marathon 2013!

This is a photo of myself, my race bib and my medal after I ran and completed Dublin Marathon in 2013 (I ran my first Dublin Marathon in 2010)

How did I feel? Delighted, relieved, exhausted, sore, but proud!

How did I make this happen?

I spent 4 solid months training 6 days per week, booked a few 5k and 10k races as part of my training plan and followed a great marathon book (that book was my training and nutrition coach)

Now, I was working full-time and studying part-time too. How did I manage all this and was it a bit crazy? Heck, yes it was a bit crazy, but, I planned well and followed that 4 month plan to a tee. I had a great marathon training buddy (she kept me motivated and if you’ve trained for a marathon you will know how those long runs can be very lonely on your own) and had a supportive other half!

Looking back it was hard work (results always take determination, belief in yourself and discipline) and there were plenty of times where I felt like giving up, shed tears and my confidence was knocked. But, I would always focus on the end goal and visualized myself running over that finishing line. That picture was always in my mind.

If you want it, you can fly,

You just have to trust ‘you’ a lot

Steve Jobs

When you set goals, you need to have a structured plan, believe in yourself and then visualize it.

Give yourself a pep talk!

Whenever you lack the motivation to move forward with your goals, ask yourself:

  • What can I do differently?
  • Why did I start?
  • How can I make this work going forward?

Running a marathon is HARD WORK and you need to put in that time and commitment. Build yourself up and pace yourself.

Like everything, most of it is all in the mind. What you feed yourself mentally certainly affects your performance.

Be kind to yourself with that self-talk!

When you put in the work, then you get results. It’s all in the preparation, believing in yourself, doing the research and being disciplined.

Keep checking in with yourself and reflect.

Plan of action and final thoughts

I make sure I follow a plan, set goals, have a clear vision and I work hard at what I set out to achieve.

Should you be training for a marathon, working towards a big job promotion, changing career, wanting to lose weight or anything that involves commitment; you need to put in the work, be disciplined, prepare, plan and visualize that end result! But, being kind to yourself too.

  • What changes do you need to make going forward?
  • How can you make that change happen?

You can do whatever you put your mind to. Believe in yourself, lace up those trainers and get starting!

Categories
health and wellbeing health, inspiration life coaching personal development stress management Transformational coaching

Sleep. It’s importance and 8 ways to improve your sleeping patterns, for a healthier lifestyle!

Hello there you!

How are you feeling today and did you get a good night’s sleep?

Are you getting enough sleep per night in general; i.e between 7-9 hrs? Are you struggling to fall asleep at the moment?

It’s tough sometimes to get the right amount, especially if you’re a new parent isn’t it? Or you could be going through other major changes in your life; should it be at work, your relationships, college or moving home.

But, getting the right amount of sleep each night is so important in order to decrease those stress levels; and to keep your anxiety levels controlled.  I know myself by not getting those early nights (my youngest is an early riser!) I don’t feel myself. Your concentration is poor the next day, then you reach for the junk food and you lack the motivation to exercise or to move forward with your goals. Getting those early night’s in helps your overall wellbeing and to control stress/ low mood.

Health problems

Sleep problems could cause health issues such as high blood pressure, obesity, diabetes, depression,  heart disease and reduced immune system function (sleepfoundation).This is not surprising as you do reach for unhealthy options when it comes to food ( I do and I’m also too tired to exercise if I haven’t had a good night’s sleep). But, I make sure I get those 8 hrs sleep each night, so I’m more motivated/focused to eat a well balanced diet, to exercise properly and to be more productive the next day.

Statistics

Research has shown:

  • That 40% of aged 18-24 struggle to fall asleep at night (sleep foundation)
  • 33% of people above 55 in the UK also struggle to fall asleep (sleep foundation)
  • 22% of people in general in the UK struggle to fall asleep (NHS)
  • 7-19% of the overall population struggle to get enough sleep (national institute of sleep)
  • 50-70 million Americans have chronic sleep disorders.

Sleep problems during times of stress

What problems do you experience during times of stress? Low quality sleep can affect your physical and mental wellbeing if not controlled/managed. Prolonged sleep problems can cause health problems/diseases.

Common sleep disorders

  • Insomnia
  • Restless leg syndrome
  • Sleep Apnea
  • Narcolepsy
  • Sleep paralysis

During times of high stress I tend to get palpitations prior to falling asleep. I’ve also experienced sleep paralysis a handful of times during my life (now, if you’re aware of sleep paralysis then you know how terrifying that can be! Not pleasant is it?)

8 ways to improve sleep (Sleep Foundation, NHS)

  • Avoid Caffeine (a stimulant) and alcohol just before bed (at least 2hrs) as they can prevent you from falling asleep or going into a more deeper sleep
  • Exercise throughout the day but avoid it just before bed
  • Make sure your sleeping environment is dark, relaxed and with dim lights if you prefer a light on
  • Put away those gadgets – I know how distracting they are.  When I take mine to bed I’m scrolling and wasting valuable sleeping time (we’re all guilty of this aren’t we?) I always leave mine downstairs now.
  • If you’re feeling anxious, do a bit of writing before bed and let those worries out. It really helps.
  • Listen to a bit of relaxation music to help you drift off
  • Stick to going to bed at the same time each night so it becomes a habit/routine over time.
  • Invest in a sleep tracker if you’re really experiencing problems with sleep.

Do you like your tea/coffee before bed and can’t do without? Maybe try some calming lavender herbal tea instead – to help you drift into a more relaxed/calmer state just before bed.

Concluding thoughts

We often forget how important sleep is – especially when we’re running around and busy with life. But, it really is the foundation to leading a more healthier lifestyle. When tired/exhausted you reach for unhealthy foods and that Caffeine to keep you going and you lack the motivation to exercise. Your anxiety/stress levels increase and you are more prone to health problems in the future.

Take a step back, look at how your sleeping patterns are and adapt (using these tips I’ve shown throughout)

What tips do you have that helps you with sleep?

Thank you for stopping by to check out my post. And, here’s to you having a decent night’s sleep going forward!

Categories
anxiety believe in yourself goal setting growth mindset managing stress motivation personal development success

Inner strength. Keep going with your goals even if you need that break to recharge!

Hello there you!

Are you moving forward with your goals? Or has that little seed of doubt returned? You’re losing the motivation to move on and next thing you know procrastination kicks in.

When we set goals, we need a solid plan in place, written down, and a time-frame. Realistic goals. So you can work on that action plan.

Build it up slowly

Start off in baby steps (yes build it up nicely) and work on that confidence. Believe in yourself. Do all that inner work. Work on the relationship with yourself. Get to know your strengths and weaknesses, your passions and what drives you!

Ask yourself, what exactly is my plan? How can I make this achievable?

Focus

When I set my own goals, I am more focused/clear when I actually do it step by step. Sometimes you can get too carried away and want the whole shebang overnight. All these incredible thoughts/ideas running around in our heads. The next thing you know you’re overwhelmed, and that confidence dips, oh boy does it dip. When it gets to that stage, step back and ask yourself these questions:

  • How can I do this in a more manageable way?
  • What is stopping me from moving forward right now?
  • What have I learned?
  • How do I really feel?

Set realistic goals, then reassess over time. And if you are reaching those targets, then yes aim higher, go for it. Do it. It really is all in the planning.

Using the SMART guide to help with setting those goals

When setting goals just think of the following guide SMART to help throughout the process:

Specific

Measureable

Attainable

Realistic

Time-band

Overwhelm

When you become stressed/anxious our body goes into overdrive. Then the procrastination starts and you are going nowhere. You are spending way too much time doubting your capabilities (I know this too well)

Sometimes, you just need to take a break, recharge those batteries and come back to those goals with a fresh outlook; raring to go again.

Each step forward counts

Even taking a step back.

Reconnect.

Recharge.

Focus.

I know myself when that little seed of doubt starts growing, and those weeds start sprouting; I need to ask myself ” why is this happening?”

Conclusion

You are only human at the end of the day. Go easy on yourself, set realistic goals. Yes, it’s great to aim high, but “slow and steady wins the race” otherwise you burn out before you even reach the starting line!

Take action, set those goals and be kind to yourself. Look within. All the answers are there!

Break it down to a manageable plan of action for you. Use the SMART guide throughout the goal setting process to help.

We all go at our own pace. Listen to your gut.

How are you doing with your goals and are you losing focus?

Thank you for checking out my post and keep going. You’re doing great.

Categories
change growth growth mindset health and wellbeing inspiration life coaching self esteem, personal development, motivation, acceptance success wellbeing

Finding the motivation to move forward with your goals and to finally take action. Here’s how!

Hello there you!

Are you finding it hard to get motivated and taking action? But you’re feeling anxious or nervous about doing so?

I know how difficult it can be to actually start something new. Oh we all have great intentions, ideas in our heads – but getting that ball rolling is always a problem. But, the one thing that is so important about achieving your goals and successfully, is putting in the time, the work, the effort and most importantly ‘wanting’ to change and believing in yourself in the first place.

How taking action can become a success

In relation to my own goals ( I’ll use my successful weight loss story here).  It took me quite some time to actually do it. I had 2 toddlers, I  was tired and when your body is tired and stressed; oh boy do you crave that sugar more. And those cortisol levels are elevated. I just wanted to lose that baby weight!

I tried doing it myself, but failed and back to the start I went. But what was it that changed for me?  How did I make it a success? I did it at a time where I felt 100% ready and to do it properly. I joined a weekly weight loss group and reached my goal and got to my target within a few months.

What made this a success for me? I stuck to group every single week, I believed I could do it and I was surrounded by a supportive community of people who were all there for the exact same reasons.

Yes, there are times when that motivation isn’t there, but it’s ok to have days like that, as long as you stick to your community of supporters. You are only human at the end of the day.

In relation to losing my weight, I still have to work hard on sticking to my loss. How do I do this? I still go to group as it’s a motivation tool to keep that weight off and also the encouragement is huge. Also realising how healthier I feel, physically and mentally. Do I want to return to my old habits? Absolutely not.

How to get that motivation off to a flying start and reaching those goals?

  • Write down exactly what it is you want to achieve
  • Set a time frame (say 3-6 months for example)
  • What is it you want to do specifically?
  • Look up groups and communities focusing on those goals
  • Journaling is a great tool, and it gets those thoughts down
  • Go for a good long walk, to clear the head and to soak up nature
  • Take a step back from social media ( oh I know how much of a procrastination tool that can be)
  • Listen to your gut instinct
  • Most importantly; be ready for that change.

What is it you want to achieve?

What is it that stops you from taking that step forward?


Each step forward counts

Believe you can

And you will!


Thank you for stopping by and remember, you can always do what you put your mind to. And, with the proper support and tools, then you can certainly achieve success!


Categories
believe in yourself change growth life coaching motivation personal development success wellbeing

Change is a good thing, even if you have to jump out of your comfort zone!

Hello there you!

How do you feel about change? As in changing your career, your mindset, your eating habits, or taking up a new hobby. Change can mean many things. This year I became certified as a Life Coach, NLP Practitioner and Clinical Hypnotherapist. I was nervous when training started, but the more I became familiar with the course material and my training group, the more I warmed up to this change.

The process of change can be full of personal development and you discover more and more about who you are as a person and recognising strengths/weaknesses (as I am on this coaching path) Facing these challenges head on is a constant journey of growth and can pull you right out of your comfort zone.

Following your passion:

You hold the key to

Unlocking your full potential

Believe in yourself


I’ve always been passionate about encouraging, supporting and helping others; and finally plucking up the courage to sign up to an accredited course was a positive step towards that goal of pursuing the field of coaching.

What do you want to change in your life at the moment? How can you make that happen?


Have the courage to follow your

heart and intuition

Steve Jobs

I worked in a senior position within the corporate world for years and just never really felt fulfilled (when I reflect hard on that time). When my children were born I made the decision to stay at home with my little girls while they were still young, and it has been the best decision, in order to spend that quality time with them before they started school.

Embracing change and following your heart

Although change can be daunting, the more you follow your gut instinct, do your research and take your time; you realise that life really is short and you become clearer about what you really want.

Believe in yourself and how capable and worthy that you really are.

Two years ago I wasn’t a writer and now, I’m a published writer, poet, blogger and have written articles for positive wellbeing magazines and poetry zines. How did I move forward with my writing goals? I started to believe in myself and joined a writing club. Connecting with a community of like-minded writers is empowering. Joining a community with individuals who share your passions and interests can help you to grow and move forward.

Opening that door

Working hard to achieve your goals when it feels right will open that door to amazing opportunities when you allow yourself to do so.

It all comes down to ‘you’ at the end of the day!

Write a list of what you want to achieve within the next 6-12 months and work on those goals, while working on yourself. Make that decision; allowing yourself to embrace ‘change’.

What are you passionate about when you listen to your gut instinct?

Thank you for stopping by, have a great day and remember ‘change’ is a good thing! And, as the saying goes:

A change is as good as a rest”

It will open doors to wonderful opportunities!

Categories
motivation personal development wellbeing

So, 6 months blogging and grateful for this wonderful community…

Hello you!

So I’m blogging 6 months now and have to say I’m so grateful ( wish I did it sooner, but hey ho here I am blogging)

Now, when I started out blogging, I was posting poetry I had saved from months earlier, would hit submit and off I went on my merry way. I never commented or visited other blogs (took me a while to thaw out really; confidence issues with my writing skills obviously). Then the comments started. I slowly started to get more confident, replying with a word or 2 ( now it’s all about crawling before walking isn’t it?) and then proper commenting on other blogs.

Do you know something? It’s been brilliant. Nobody is going to tear you apart with comments (unless you’re into heated debates) and the kindness and support on this wonderful journey makes it even that more enjoyable.

Enjoy it and remember: we are all on a “constant” journey of growth.

We are making sense of this world (especially during these times) and sharing your ideas, thoughts and advice helps to make sense a little bit more.

So what are the 3 things I’ve learned since starting to blog?

1. Blogging can be fun – stick with it, comment on other blogs, even just a little comment or like for that extra bit of encouragement and support for others.

2. Read up on blogging tips/advice: it helps. If like me it’s a hobby and a way to connect with fellow bloggers/writers, then don’t be putting too much pressure on yourself for having loads of followers. Just enjoy it and it’s great for brushing up on your writing skills too.

3. Use the tagging option in post settings, so your post can reach the bloggers you want to reach, and to share your stories/poetry/inspiration – whatever your niche is. Don’t focus too much on niche at the start, that will come and enjoy the process.

Blogging is full of encouragement, like minded and real people (non of this perfect social media portrayed life) when you read the material that suits ‘you’ that is.

Yes, there are times when it can feel overwhelming, and when it does, then take a little step back, recharge those batteries as your blog will “always” be there. Read up on blogging tips and remember “you have to crawl before you walk”. Something I’ve been learning more about lately. Try not to be too hard on yourself and take each step bit by bit.

So what tips do you have when starting out blogging and how has your blogging experience been so far?

Thank you for stopping by, happy blogging and be kind to yourself and others.

Have a lovely day ❤🙏

Categories
wellbeing

Some days are harder than others during a pandemic. Thats ok… You’ve got this, and beauty is around you!

Some days you think “I’ve got the hang of this new lockdown way of life”, then others you think its difficult. Missing your family, friends, a fun day out, and even a trip to the hairdressers (goodness, my roots are very ashen looking these days!) All the things you take for granted. Going out for a good blast of fresh air to blow off those cobwebs – really helps your soul. I love going for a walk, soaking up the outdoors and snapping a few beautiful nature pics along the way.



Here in England, all non essential shops are re-opening soon and outdoor dining – so it will make it that bit easier and hopefully avoid another spike in cases – lets remain focussed & optimistic

Breathe in that fresh air, notice all that beauty that surrounds you and go with each day as it comes. This is new to you and I, but we’re riding this storm together, learning and growing each day and have been for over a year now. Days filled with hope are here, now a vaccine is well and truly rolling out.


©️ Bernie Egerton connectwithpoetry.com

Sitting in the garden with a hot cuppa, a stroll in the park while the sun is shining and watching your family playing together: the simple little precious mindful moments that make a challenging time seem so much brighter. Focussing on whatever those ‘special’ things are, that make all the difference in ‘your’ life.

Be kind to yourself and be gentle to yourself. There is so much love and hope surrounding you during a time, when some days it really does feel like that light is harder to grasp. Some days are challenging, and thats ok. Focus on what gives ‘you’ joy.


©️ Bernie Egerton connectwithpoetry.com

Heres to the light at the end of that long pandemic tunnel getting closer each day.

Stay safe, keep smiling and keep writing!

What gets ‘you’ through these times of uncertainty? ❤


Categories
Humour

A Lighthearted Spin on a Covid-19 Home Testing Kit!

Now, If anyone had told you this time last year that sticking a gigantic cotton bud up your nose, and swirling it around your tonsils was the new normal; you wouldn’t believe it and would’ve laughed your head off! Well here I am, giving a detailed account through an instruction type poem of my experience (overall it wasn’t that bad) of such a test. We all need a bit of lightheartedness right now!


Pilot Home Testing Kit

Covid-19 test arrives in the post.

Contents:
Instructions pamphlet (here we go)
DIY flat cardboard box the size of an Ipad.
Small clear plastic bag and a slightly larger bio hazard bag (scary)
Swab (a gigantic cotton bud, note to self – DO NOT insert into ear)
Pretty lilac cap test tube with saline solution and barcode (so cute)
Security label.

Test:
I wash my hands thoroughly for 20 seconds as instructed.
I unwrap and place the gigantic cotton bud swab into the back of my throat (thrilling)
Rub each tonsil 5 times (as instructed, trying so hard not to gag of course).
Best bit to come…
I Place the gigantic cotton bud swab into nostril and twist while
going as far up as I Can (lovely)
Test over.
Relief.
I sneeze about twenty thousand times before washing my hands yet again!

Final part:
Unscrew pretty lilac cap, place swab into tube with clear solution –
while snapping end off (as instructed, just so you know)
Place into clear plastic bag, seal, then place into scary bio hazard bag.


Register barcode online to register your name and details (why of course)
Fiddle about assembling the small cardboard box while flustered/annoyed. Place bag with pretty lilac cap test tube, and swab into box (while flustered/annoyed after assembling).
Attach security label and seal with a kiss (maybe not)
Skip to the nearest priority post box, and post.

Two days later I receive a text:
“Your test result is negative” (Woo hoo)
“You did not have the virus when test was done” (oh ok)
Pilot home testing kit complete.
Great –
I will not be included as a daily figure stat.
I cough –
Oh no…

(A mummy trying to stay sane
during a global pandemic!)


Categories
motivation

A Limerick to Spur You on & how we Miss our Family & Friends

Limerick

Together we’re witty & wild
Loving our true inner child
Connections so strong
Oh its been too long
And that’s just putting it mild!!


Oh you do miss the banter (as we say in Ireland) with great friends and family. Its hard in lockdown – with all the restrictions in place and family/friends being spread out in different countries. But, all the funny moments and the memories are precious – making the much needed hug when all this is over, even more special!! A drink of choice over a video call will have to do for now, but thats ok.


Family and friends

Tea with milk

The perfect blend

-connectwithpoetry.com