Five things about smoking that you may not know?

• There are 4,000 chemicals contained in tobacco smoke including arsenic, butane, formaldehyde, ammonia and acetone
• Smokers say cigarettes help them cope with stress, however smoking contracts the arteries, increasing blood pressure…making stress worse
• Smokers who switch to low tar cigarettes tend to drag more deeply to satisfy their nicotine cravings
• Annually there are 3,000 deaths caused by road accidents and 120,000 from smoking
• It takes people four or five attempts to stop smoking

Are You Ready To Quit? For more information visit  http://www.essenceoflifeuk.com/sitebuildercontent/sitebuilderfiles/areyoureadytoquit_ess.pdf

Chelle x

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Cardiovascular Disease (CVD) is the  biggest killer in the UK.  Conditions include coronary heart disease (CHD), angina, heart attack and stroke.

• CVD affects all races, ages, men, women and children

• Raised blood cholesterol causes 50% of deaths of CHD

‘Bad’ cholesterol combined with fat forms a plaque that builds up inside the artery, causing the arteries to become narrowed, meaning the heart doesn’t receive enough blood and oxygen.  This can lead to angina (a tightness or pain typically in the chest) or heart attack (when the narrowed artery becomes suddenly blocked).  Narrowing of the arteries can also affect blood supply to the brain which could result in a stroke.

RISK FACTORS:-

[1] Natural;  family history & age

[2] Clinical; diabetes, being overweight, high blood pressure, high ’bad’ cholesterol

[3] Life-style Factors; smoking, no exercise, unhealthy diet

to reduce your risk of CVD there are four simple steps you need to take…

BE ACTIVE

People who are physically active are half as likely to get cardiovascular disease as those who are  inactive.  Only 30 minutes of exercise per day for 5 days a week lowers blood  pressure and blood cholesterol. This can include brisk walking, taking the stairs, swimming or cycling.  If time is an issue fit in two 15 minute sessions.

EAT HEALTHILY

Being overweight puts excess strain on the heart, plus eating healthily can reduce bad blood cholesterol and blood pressure.  Simple ways to eat healthily  include reducing foods which contain saturated fat (meat and dairy) and trans fats (hydrogenated vegetable oil, found in fried and processed foods).  Healthy fats are essential for body function and can reduce bad cholesterol.  Try to include; mono-unsaturated fats, olive oil, avocado, nuts and seeds and polyunsaturated fats such as omega 3 and fatty acids, found in fish.

Eating less salt is also beneficial as it is linked to high blood pressure; often hidden in foods such as bread, cheese and cereals, aim to stick to your daily allowance of 6g per day.  Often labelled as sodium, 1g = 2.5g salt.

AVOID SMOKING

There are 4,000 chemicals in each cigarette which increase blood pressure and heart rate, fur up  arteries, cause unhealthy cholesterol levels and make blood more likely to clot.  Just five cigarettes a day can double the chance of having a heart attack.  The good news is that after 6 months of giving up the risks begin to fall.  Pick up advice on how to quit from your local pharmacy or NHS service  http://smokefree.nhs.uk/ .

REDUCE STRESS

When stressed the body releases adrenaline and cortisol into the blood stream  – speeding up breathing, heart rate and raising blood pressure, if your BP remains high it puts the heart under pressure.  To reduce stress,  remember your limits, learn how to say no and set aside 15 minutes per day for yourself.

For more information visit http://www.bhf.org.uk/

Chelle x

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Resolutions or goals can be set at any time of the year but many people choose the New Year as an ‘out with the old in with new’ opportunity then fail within a few days.  Why?  Because they try a drastic whole life overhaul – stop smoking, stop drinking, eat healthily, go to the gym, change career, spend more time with family, have a fantastic sex life, see friends more often – and all this starting on the 1^st January.  Achievable? Not likely, especially when most people wake up with a hangover!

Knowing I was writing this blog my friend Millie posed a question: ‘Is it better for the human constitution to not set goals? (Epicurus -” Do not seek to have everything that happens, happen as you wish but instead, wish for everything to happen as it actually does and your life will be content”)’.  My response: ‘For every quotation there is a counter quotation. We are all unique individuals and therefore our life experiences are such. Being content is a state of mind ~ for some people goal setting provides them with a fulfilling life for others leaving things to ‘fate’ brings them happiness’.

If you’ve read my previous blogs you will know that I am a goal setter.  However I don’t plan every minor detail of my life or my goals, I am adaptable and let fate play its role – some of my life experiences have been borne from a desire which fate conspired to make happen without me doing anything, some have happened because I put steps in place, whilst others have been lovely bolts out of the blue.  So set goals or be guided by destiny?  Do whatever, feels right for you

SO WHAT IS THE KEY TO SUCCESSFUL GOAL SETTING?

DEFINING OUR GOALS

Typically there are 8 key life areas that people review when they want to make changes:

• PERSONAL – What have I always wanted to do?  Where do I want to live?  My secret ambitions.  Magical moments I want to achieve.  When do I feel most happy and alive?  What are my skills/strengths?  What are my passions?
• ALTRUISTIC – What would I change in the world if I could?, charitable work, giving back, helping others
• RELATIONSHIPS – Romantic, family, friends, work colleagues
• HEALTH AND WELLBEING – Fitness, health, nutrition
• RECREATION – Hobbies, Travel
• VALUES/SPIRITUAL BELIEFS
• CAREER/EDUCATION
• FINANCIAL

Pronouncing you want to climb Mount Everest within the next few years will not take you straight to Maslow’s Pyramid of Self-actualisation.  You need to make your goals achievable and personal to you – not simply dramatic statements that look good on paper.  Choose goals that inspire you and will enhance your life.  And remember small goals are not insignificant – do you want to finish that collage of photographs that symbolises all the special moments and people in your life?

HOW TO ACHIEVE OUR GOALS

STEP 1 – Write all your goals down and prioritise which ones you would like to achieve first.

If there is a long term goal on your list that seems overwhelming, when you set out to achieve it make it your only goal to focus on, so that you can give it all your energy.  Usually these are goals that I call ‘lifestyle goals’, the main three namely: healthy eating, smoking cessation and fitness regimes.

Today when I announced: I’m blogging today about goals, any questions that you want answering?  First witty response: Can you help Liverpool? Me: Question was goal setting not goal scoring, haha.

Sensible response: Sarah G – ‘The best way to approach a 3 stone weight loss?  My goal would be, to be three stone lighter than I am today…it seems such a huge mountain to climb’

After the ‘seek medical attention first’ disclaimer.  The key here is to appreciate that the weight gain did not happen in a week so it won’t be lost in a week.  Break the goal into smaller steps rather than undergo a huge lifestyle overhaul that it is such a shock to the system you give up before the month is up.  It takes up to six weeks for a new routine to become a habit so change one thing at a time.

FIRSTLY begin a regular exercise routine that is realistic and will fit into your current lifestyle.

A. Commit to it – Make space into your schedule, write it in your diary/on your calendar in PEN!!!!

B. Do something that you enjoy – There is no point hitting the treadmill if it fills you with dread…go dancing (clubbing doesn’t count!), walk the dog (no dog, go for a 30 min walk each lunch break), go swimming the list is endless

C. Make it simple – Don’t set out to do an hour and a half every day if this isn’t feasible, little and often is more sustainable.  Tip: if you join a gym and the personal trainer asks you how much time you can commit to, be truthful.  If you only have an hour from the moment you step foot into the gym to when you leave the building including getting changed, say so.  Then they can set you a 30-45 minute routine that you will stick to.  PT’s are your friend not the enemy, you achieving good or bad results reflects on them as a trainer.

SECONDLY once exercise is part of your lifestyle it is time to take a serious look at your diet and make more defined healthier food choices.  Chances are your new fitness regime will be giving you the ‘feel good factor’ so you will already be making better food choices.

These are basic start off points, speak to a health professional or a friend who has lost weight to put in place more structured steps.  The most important thing to remember about lifestyle goals is;

‘Don’t beat yourself up if you fall of the horse just get back on it.  That’s where most people fail…one mistake leads to another instead of damage limitation.  It’s all psychological’ (Clare M, weight loss success 7st 2lbs…with a few setbacks along the way ).

STEP 2 – Make a vision board

The brain becomes more focussed and stimulated by the written word and images.  Find pictures and quotations that represent your goals be creative, use lots of colour and have fun making your visual planner.  Once complete put your vision board in a place you will see it every day, the images tap into the subconscious mind and naturally reinforce your determination to achieve your goals.

STEP 3 – Affirm your Goals

Affirmations help replace negative subconscious limiting beliefs.  In our weight loss case I would advise Sarah to replace the thought ‘I want to lose weight’.  It reinforces the image of being overweight, thus leading to feelings of being miserable and unmotivated.  Instead each time you exercise or make a good food choice ~ smile to yourself and say ‘I am becoming healthier’.  Smiles lead to feelings of happiness and positive statements reinforce positive behaviours.  There are lots of affirmations on the internet which can be a useful template, however put them into your own words to make it personal to you.

STEP 4 – Share your vision

Speak to people that inspire you, ask them to share tips on how they achieved their goals.  Join a club or class: Want to read more classics? join a book club, Want to sing? join a choir.  You can even start your own club ~ by putting your idea ‘out there’ you may find that others have a shared goal.

Good luck with your goal setting and take a peek at the 11eleven11 blog to share your goals for 2011, get support to achieve them and help others achieve theirs.

Chelle x

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To create the life we want goal setting is a fantastic  tool and one I regularly use.  This year I have been asked to take part in 11eleven11 and was invited as a guest on Red Shift Radio to talk about my goals and why I chose them.

The concept is simple, 11 goals in 11 months for 2011…why not join us, share your goals and get support to achieve them www.11eleven2011.wordpress.com.  If you want some inspiration take a peep at mine…

Ongoing: Make room for romance.  The past few years I have been busy as a Mum, pursing my academic goals and developing my dream to have my own business.  The next phase in my life is about creativity and leisure time, which would be nice to share with somebody.  However relationships aren’t just being swept off your feet in heady romance…they take work.  So I’ve began to make space in my life to date and spend quality time with that person.

Help other CAM therapists reach their potential.  I have a commercial background in sales and marketing which has helped me set up my business.  Unfortunately many excellent therapists don’t have a business background which can hinder their careers.  To help with this throughout 2011 I will be holding bi-monthly networking events, where therapists can get advice from professionals on a variety of business processes.  Plus this will be a springboard to write a business manual to help people in the future.

Jan: Become a Veggie.  This has been on my ‘to do’ list for the past 4 years but I am a bit of a ditz and accidently fall of the wagon, ordering a steak without thinking, then remembering halfway through eating – strange but true!

Feb: Implement therapy sessions in 7 EMI homes.  Dementia is on the increase and people are living longer, so it can be a very long-term disease.  For people who experience problems with memory, speech and perception therapeutic massage is excellent as it comforts and illicit’s an emotional response.

Mar: Grow my own fruit and veg.  I’m sure this will help me keep focussed on my veggie goal and I’m looking forward to cooking with my own produce.  Plus a great way to get some fresh air regularly and de-stress.

May: Manchester 10k.  I’d love to run the New York Marathon by the time I’m 40 but hadn’t run since I was a teen, so last year I did a 5k and this is the next step.

July: A pair of Louboutins. I love shoes and these would be my dream purchase.

Sept: Go to Italy.  I’ve started learning Italian so it would be lovely to go and immerse myself in the culture.

Oct: Write a regular health column.  I often advise clients of small changes they can make to their lifestyle to improve health and reduce stress, so it would be a good way to reach more people and encourage them to look after themselves.

Last one: Is a secret

I look forward to seeing you on the 11eleven11ers page

Chelle x

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‘Live one day at a time and make it a masterpiece’ – Dalai Lama

A- avoid negative sources, people, places, things and habits
B- believe in yourself and succeed
C- consider things from every angle
D- don’t give up and don’t give in
E- enjoy life today, yesterday is gone and tomorrow may never come
F- friends and family are hidden treasures, seek them and enjoy their riches
G- give more than you planned to
H- have major league fun
I- ignore those who try to discourage you
J- just do it
K- keep trying no matter how hard it seems, it will get easier
L- love yourself first and most
M- make it happen
N- never lie, cheat or steal, always strike a fair deal
O- open your eyes and see things as they really are
P- practice makes perfect
Q- quitters never win and winners never quit
R- read study and learn about everything important in your life
S- stop procrastinating
T- take control of your own destiny
U- understand yourself in order to better understand others
V- visualize it and focus
W- want it more than anything
X- xcellerate your efforts
Y- you are unique in all God’s creations, nothing can replace you
Z- zero in on your target and go for it

Great words of wisdom :-)

Chelle x

• Pinpointing the things that cause you stress is the first step to eliminating them.  The following five areas are good starting points to consider; relationships, health, finances, environment, work
• Create a top ten and focus on making necessary changes to eliminate them or make them less stressful

2. Accept The Things You Cannot Change

• Do you find yourself boiling over when stuck in traffic?  If it’s a regular occurrence leave earlier or take an alternative route.  If its occasional, such as an accident, you cannot control the situation…so let it go
• Live in the moment.  You cannot change the past so stop replaying things that have already happened.  Equally on the flip side, the future hasn’t happened yet so it is a waste of time worrying about it.

3. Eliminate Unnecessary Commitments

• Often we take on too much because we want people to like us or we don’t want to let people down.  Learn to feel comfortable saying NO to non-essential requests from both colleagues and those in your personal life.
• Simplify your schedule, how much value is there in all the back-to-back appointments and meetings in your diary?  Consider each of them and begin to edit your time.
• Are you children really enjoying having a calendar full of after school and weekend activities?  Spend time on family activities instead.

4. Get Organised

• Declutter, looking for things we need is stressful and time consuming.  Start with your desk in the office and the main living space at home.
• Have a regular ‘home’ for most haunted for objects such as keys and glasses.
• Manage your time, forward plan the next days clothing and meals…this simple act will get your day off to a great start making stressors impact less.

5. Treat Yourself Well

• Eat healthily, plenty of colourful fruit and vegetables in your diet will equip your body to deal with the effects of stressors more effectively.  In addition cooking is therapeutic in itself.
• Exercise regularly, the release of endorphins the ‘happy hormones’ will reduce your stress levels.
• Take time out, every day spend 10-20 minutes doing something for yourself, you will perform more effectively.

I hope you found the first in the ‘Top Tips’ series useful.  Future upcoming topics will be Decluttering, Energy Boosts, Common Health Complaints, Managing Finances, Time Savers and Route’s to Happiness.  If there are other themes that you would like to see drop me a line.

Chelle x

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For me September evokes memories of the start of the academic year, crisp new uniforms and new school supplies.  I still love purchasing new stationary…fresh blank notebooks and shiny new pens, it’s my guilty pleasure.  Other parallels from those academic days are catching up with friends that I haven’t seen over the summer and the anticipation of new experiences.  Already I have booked tickets for upcoming theatre and comedy shows, after gleefully thumbing through autumn programmes of theatres within a 40mile radius.  Plus I am eagerly anticipating the Gauguin exhibition at the Tate Modern, especially after the excellent Touched Biennial exhibition that I saw on Friday at The Tate Liverpool.  

This year I also thought that I would like to learn something new…the decision was a toss up between doing something for fun or master something that would take me out of my comfort zone.  I mulled over horse riding, dance classes, painting, cooking and plumped for learning a new language.  Italian has been the language of choice, as I can also indulge my love of yummy pasta dishes and breads, all in the name of immersing myself into the full experience  

So as we are on the cusp of the new season…take an opportunity to create some new beginnings, who knows where it will lead.  You may uncover hidden talents, make new friendships, find romance or rediscover your sense of adventure. 

Enjoy that ‘starting afresh feeling’ before the autumnal leaves start falling and we begin to hibernate – Chelle x 

Next Post: First in the ‘Top Tips’ Series…De-stress Your Life 

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The race itself…the atmosphere on the day was fantastic, women of all ages and abilities, accompanied by friends and family or there for personal goals like myself.  My aim was to run my own race, enjoy every minute and cross the line in one piece.

Due to the sheer number of runners in my wave it was difficult to gather momentum and swerve past people without pushing but as I didn’t have a time in mind I just went with the flow.  1k soon came around and after the 2k mark the flow of people had begun to thin and I was getting into the running groove enjoying the September autumnal sun. 

The 3k stretch was a bit of a struggle but really motivating hearing people cheering and the music of the steel bands that had set up along the course.  Then suddenly the 4k marker appeared followed by a hill ek! – how mean!  But reaching the top, turning the corner and seeing the finish line in the distance was exhilarating…I thought ‘Chelle just go for it…this is your race’ and sprinted towards the finish line, the adrenaline rush was amazing and a multitude of thoughts rushed through my head…’Yay, you’ve made it in one piece…wow that was fantastic, can’t believe its over…yippee flop to fit was a success, I can run 5k!…Whooo, definitely going to do a 10k next year…wonder what my time was’ – fumbled in my pocket for my BB and stopped the clock at 33.28.

I was chuffed beyond belief especially given the slow start.  After getting a ‘yes I really did run’ photo to text to family, friends and facebookers, I sat by some fountains in Hyde Park and soaked up the incredible feeling of achieving this goal and the new colour it has brought into my life.  Not only am I fitter but the bonus has been that through my fundraising on facebook I ended up hooking up with old friends…in one case 19 years since we last met.

So what’s in store for me next?  Too often in life when we accomplish our goals we immediately start looking for the next challenge, pushing the goal posts further…it is important that we recognise every one of our achievements whatever the goal, completing a project, losing weight, gaining a promotion…and celebrate each success.  I will indeed run a 10k next year but for the moment I am going to improve my strength, stamina and time and just enjoy the experience of being a 5k runner.

Don’t forget to give yourself a pat on the back this week

Chelle x

Next Post: September, The Cusp of A New Season 

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One of my favourite poems provides words of wisdom about giving and demonstrates eloquently its karmic value.  Often when people refer to karma, they do so in response to negativity suggesting that ‘what goes around comes around’.  However, good or virtuous intentions and actions can sow the seeds for future happiness, good health, good relationships and success.  So how do we create good karma and become a philanthropist in our own right if we are not billionaires?  Well we don’t have to be rich to give…

One man’s junk is another man’s treasure: I regularly donate to charity shops, it helps others and also helps me, as a cluttered environment leads to a cluttered mind.

• Wardrobe – with the exception of evening dresses and winter coats, if I have not worn an outfit, pair of shoes or used a bag for over 6 months it goes straight in the charity pile
• Household – if I buy something new for the house I get rid of the item it’s replacing…does anyone really need 20 mugs?  I also apply the 6 month rule to ‘must have’ gadgets, when was the last time I used the smoothie maker, juicer, bread maker etc

There are always people worse off than yourself: Why not volunteer, even if it’s only for one day per year.  Look at what local projects are going on in your area, earlier in the year I volunteered twice a month helping out in Oxfam.  Are you able to utilise your existing skills?  As a therapist I have provided free massage sessions at various fundraising events.

Do you want to travel abroad to a far flung destination but don’t have the resources?  There are volunteer opportunities that aren’t just aimed at gap year students, check out some of these, www.gapyearforgrownups.co.uk, www.realgap.co.uk, www.projects-aboard.co.uk, www.platform2.com

You can also use fundraising as a motivator to achieve your personal goals:  As mentioned in a previous blog I have a running goal, I had been trying to get going since January and as August approached fast I gave myself a 4 week target to go from fit to flop and enter a 5k run.  So an ideal incentive to get them running shoes on was to raise money for charity too, www.justgiving.com/Michelle-Herron

So what is my favourite poem?  It’s called ‘The More’ and it’s not just about giving but also about incorporating laughter and love into your life, an equally nice way to sow those karmic seeds.

The more you give, the more you get

The more you laugh, the less you fret

The more you do unselfishly, the more you live abundantly

The more of everything you share, the more you always have to spare

The more you love the more you find that life is good and friends are kind

For only what we give away, enriches us from day to day

Helen Steiner Rice

Enjoy exploring the gift of giving

Chelle x

Next week: I’m unsure about my subject for next week, but my 5k run is on Sunday so I am sure that will provide a spark of inspiration. 

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I thought I would share with you a few life lessons that I have picked up along the way…thus far of course because I’m sure there are still plenty more to follow

Whatever you aspire to be in life, remember that the best influence in your life is you! – and ‘There is always room at the top’ – Daniel Webster

On my first day of university, waiting for my first lecture, I read about degree classification and how it related to a person’s knowledge and understanding of their subject.  I decided there and then I wanted to gain a first class honours, but people doubted me quoting that only 13% of graduates achieve a first and even my personal tutor felt I was being unrealistic before I’d even submitted any work!

At the end of my three years, I achieved that coveted first class honours degree.  Even though I was graded with a fail for my first ever assignment…I worked hard, listened and acted on feedback that I was given.  Plus I had a poster with the quotation ‘there is always room at the top’ stuck over my desk.  Everyday it helped my self-belief and instilled the confidence that I could be one of those 13%!  If I had of believed the adage, ‘it’s not the winning but the taking part that counts’ my results could have been very different.

So remember, you know yourself better than any-one else.  Don’t succumb to criticism or negative comments.

You are not responsible for other people’s behaviour

Many people would never consider surrounding themselves with negative friends, but when it comes to family it’s not always so easy.  If you’ve had an unhappy childhood it is your choice whether your past continues to blight your life, or if you use your experiences to make you strive for something better.  Some find it difficult to let go of their negative past and this can have a detrimental effect on their lives, so breaking away from a negative environment can sometimes be for the best.

A few years ago I cut all ties with my mother.  She now lives in another country and we have no communication.  If the topic arises some people can find this incredulous especially those who have a great relationship with their own mother.  I don’t explain my reasons as I have no reason to justify my actions but quite simply my life is less stressful and much happier without this relationship.

Whatever your situation with your relatives, be it mother, father, siblings etc, you don’t have to feel guilty if you don’t resemble ‘The Walton’s’ as few families do, nor do you need to feel guilty if you want some distance either temporarily or on a permanent basis.  Do what is right for you and remember you are not responsible for other people’s actions but you can control how you respond.

Acts of Random Kindness (ARK), set you up for the day and can leave a lasting impression

Doing something spontaneous is uplifting for both the giver and the receiver.  For the receiver it will give them a boost, brighten their day and may set off a ripple effect of them in turn doing something nice for someone else.  For the giver it will bring a smile to your face and a sense of contentment.  It needn’t be expensive, maybe volunteer for a few hours, treat someone to a coffee, give up your seat on the bus, open a door, write someone a love letter, anonymously send someone flowers or a gift that you know they would like.

Words of wisdom bring new dimensions to your life

Always listen to advice and take what you want from it.  Have you ever been in a situation where an older relative or even a friend has offered you advice and you’ve switched off as soon as they opened their mouths?  Is this because you think you are being criticised?  Or because you feel ‘there is nothing I can learn from this person’, maybe your wrong.

Instead of switching off, open your mind and consider the words of wisdom as potential for growth as you may pick up an excellent nugget of advice or a new perspective on your current way of thinking.  And if the information really isn’t relative to you at this current time, keep an open mind for next time you need advice.

 I am the most important person in my life: ‘One must first care for oneself, so that one can then dare care for someone else’ – Maya Angelou

If you are stressed and unhappy, then the people around you will be unhappy too.  Instead make choices that are right for you so you’re not always getting caught up in other people’s demands.

How often do you feel stressed or resentful when all around you are making demands and you are behind schedule or don’t seem to have any time for yourself?  Know your limits so that you don’t become overwhelmed.

• If you are really busy…set the answer phone
• Ignore non-urgent emails or reply with one sentence – I will respond at the end of the day/ tomorrow etc
• Don’t run errands that you don’t have time for
• Be polite and firm with salespeople who cold call or doorstep you, if you are not currently interested in their products

Saying no to people who makes demands on your time, doesn’t mean ‘no not ever’ it just means ‘no not at the moment’.  It also doesn’t mean that you don’t care about people.  It simply means that you are taking control of your life and you will become more tranquil and less stressed.

More Lessons I’ve Learnt, in the future.  Next week…’Just Giving’

Chelle x

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