MG Hypnosis Hypnotherapy for exercise video 2

More tips to keep you motivated to exercise and just to get started on
days you don't feel like it.  These
are fun, mind games - to keep you going when its time to "get out
there" but you would rather stay in bed.

Don't forget that exercise gives you energy and lifts your spirits - so
just start for 5 mins - and momentum will take over.  I hope you enjoy them.
Please let me know if you want more ideas or share your own.

5 great tips to keep you motivated during exercise.

THINK! Think about what would motivate you to keep going vs. letting your "chatterbox of doubt" make you give up or fail.  If you just use a little creativity, you will find hundreds of ways to keep going.  These are my top 5 when I am out for a run.

1.  Pretend you are leading a class of new runners.  In your head, imagine what you would be telling them about proper running style.  What foods to eat, how to prepare with good clothes and shoes (what do you personally like to recommend).  Is there something, like tension socks or runners gadgets you think are worthwhile to invest in?  Then tell them about breathing, stride, pacing, interval training, best posture, the importance of warming up and cooling down, stretching.    By the time you have finished telling "your class" about the joys of running, you will be done with your own run.

2.  Imagine you are on a TV program.  Similar to above, but when I do this, I imagine I am in the middle of some endurance test (even if it is 5K) and explaining why I run and a little of my history and when I started running.  I "talk" about all the benefits I get from running and exercise in my life and about other exercise I do to keep my body in shape.  Again, by giving this your full focus, you will not consider stopping for a moment - how would that look on national television?

3.  Pray.  It does not have to be 12 Our Fathers and Hail Mary's, (however I did do this once during a 10K race through London - partly because I didn't really have time to train for the 10K and had been only doing 5K's, and it was my first 10K).  But you can also use the time to be thankful for everything you have in your life and break it down.  I think of people, starting with family, then friends, then neighbours, and other people I regularly see, but not socially.

Then I think of health, and break down my whole body into sections.  I thank my body areas one by one for the work they do to help me run.  Starting with the toes for the balance they give my body, and work my way up...ball and heal of feet/knees/thighs/legs for the power they bring to the run etc.  Then heart, blood cells, muscles, stomach (nutrition), even sweat to keep you cool etc..., if you break your body up into the fine detail, you can spend 30 minutes or more preoccupying your mind.

4.  Break up your even into smaller chunks.  Like I tell my marathon runners, "It is simply 4 x 10Ks with a little extra on the end.  In any race, the last 1k is mainly for you to savour the cheers from your fans when you finish your marathon.  Even if it is a smaller run or walk, break up each 1K into a project.  Sing a song on the first one, think of your favourite holiday and relive it on the second 1K, etc...

5.  Rewards.  As my partner would advise, have an ice cold beer waiting for you when you return.  I would suggest a healthier reward but no matter what it is, at least you will have deserved it.  

Enjoy your exercise but more importantly, enjoy using the creativity of your brilliant mind.

MG Hypnosis weight loss 3 by Marygrace Anderson

Today we talk about portion control and nutrition and tips on how to eat properly.  Simple reminders on how to get a balance back in your eating habits.

Little changes go a long way!  Try them out….

I work with great nutritionists and personal trainers – so email me if you would like their contact details.

Please follow MG HYPNOSIS on Facebook for other tips on living well.

MG Hypnosis weight loss/goal setting video 2 by Marygrace Anderson

This video is a visualisation technique designed to help you see that your goal is achievable when it comes to having a healthier lifestyle, loosing weight and achieve a target. You can do it daily to help you stay on track. You only need a few moments a day to focus on your goal. You can do it! You CAN do it!
Please follow MG HYPNOSIS on Facebook for other tips on living well.

MG Hypnosis weight loss video 1 by Marygrace Anderson

This video will help you with setting wellbeing goals - focusing on weight loss strategies.  This is a 3-month challenge to help you achieve long-term healthy habits and make them a part of your daily lifestyle.  It is loads of ideas to encourage you to easily incorporate them into your day.  Enjoy your success!

I give you my own personal challenge ideas to help you brainstorm your own ideas.

Please follow MG HYPNOSIS on Facebook for other tips on living well.

MY 6 WEEK DETOX DIARY AND SELF-HYPNOSIS – FOR YOUR BENEFIT (UPDATED WEEKLY – WEEK 6!!!!)

So totally worth it!  I am going to continue on my new lifestyle path and I really am feeling better and better as the days and weeks have passed.  

This morning I was so looking forward to my morning run that I actually beat my alarm clock.  The runs I have had with Tina (my neighbour) are so enjoyable and the time goes by so quickly.  It is not just about running but catching up on news too that makes it fun.  I am looking forward to runs with my brother when I get to the States.

I reordered my detox teas for 15 more days.  It had nothing to do with the detox aspect as much as I really enjoyed the taste of them and I figured it would be good to drink them until I leave for the States. 

My calendar will continue to grow in colour and happiness - it really inspires me.  I do feel like a little kid putting on my stickers but I honestly love it, and I deserve my sticker!

Tips for this final week

1. When you begin your journey - approach it as a life long goal.  The benefits in the end will make you feel good every day.

2. Ask others to get involved in exercising, eating better, etc… it is easier and more enjoyable if everyone benefits.  They might not be as committed but they will benefit and be inspired to make some changes.  They don’t have to live in the same house but the encouragement will continue to inspire both of you.

3.  Again, so important to write down your end goals and action them.  Once I meet my goal, my plan is to go into management of maintaining the goal.  This will require me to make an action plan.  My calendar will help me stick to achieving the daily goals.  The self-hypnosis at night will also keep me focused.

So my 6 week detox was amazing, easy, fun, and motivating.   I do feel better and my clothes feel more comfortable.  The real bonus as stated before, is

100% more energy, sleeping better, eating better, feeling fit, mind is sharper, less stress,  more productive, and I am happier.  Why wouldn’t you do it?

Enjoy your week.  Marygrace

MY 6 WEEK DETOX DIARY AND SELF-HYPNOSIS – FOR YOUR BENEFIT (UPDATED WEEKLY – WEEK 5)

MY 6 WEEK DETOX DIARY AND SELF-HYPNOSIS – FOR YOUR BENEFIT (UPDATED WEEKLY – WEEK 5) 

This really has been a easy adjustment and much faster to settle into than I had thought in the beginning.  By week 5 I don’t “think” of my days as being much different, only a reminder that I feel so much better in mind and body.

My detox teas finish tomorrow and I will go onto green tea and other herbal teas.  

My calendar is looking more and more colourful – going to add sparking bits next week : ) 

Tips for this week for staying on track.

1. JDI –  No change.  Just always do it first thing or put it in your diary!

2. Balance is key with exercise, eating, being social, family, career, personal development, etc.  Find your balance and your stresses will all decrease.

3.  I went for a run with my neighbour Tina.  I ran further and easier with a running buddy – thanks for the conversation and distraction Tina!   I will try to ask more people to run with me and explain that I am trying to build up my distance and speed.  My longest run so far is 5k (walking twice for 2-3 minutes) and run/walking Putney Bridge to Wandsworth Bridge.  

4. Listing again the benefits after 5 weeks. 100% more energy, sleeping better, eating better, clothes fitting easier, body feels firmer, mind is sharper and more focused, being more productive in business and personal goals, and lastly but most importantly, I am happier in general.

Please feel free to contact me if you have any questions.

See you next week and enjoy your week.  Marygrace

MY 6 WEEK DETOX DIARY AND SELF-HYPNOSIS – FOR YOUR BENEFIT (UPDATED WEEKLY – WEEK 4)

MY 6 WEEK DETOX DIARY AND SELF-HYPNOSIS – FOR YOUR BENEFIT (UPDATED WEEKLY – WEEK 4)  

Really loving it now, as I am seeing and feeling it more in my body.  I am still not pushing my yoga moves to extremes, (as I couldn’t bare the thought of a set back at this point) but still working up a sweat.  It is the same with running – not pushing myself to run faster or longer, if I don’t feel good in my body.  I am at least making sure it is a minimum of  a 20 minute jog.  

Still enjoying the detox tea and finding more and more that I don’t miss a lot of things I was in the habit of doing daily, like drinking a Starbucks Instant Latte – yuck.  It would taste like drinking 10 cubes of sugar diluted with milk.

I am changing colours on my calendar to keep it interesting and pretty, and enjoying placing my round “stars” for days I run or do additional yoga.  I am finding that breaking up my day with a run, walk or yoga is helping my shoulder loosen up when I have been typing too long.

Tips for this week for staying on track.

1. JDI – At this point I really don’t even think of not getting up first thing to do my yoga.  If I need to get up really early, I have booked yoga in my diary for when I get back.  As mentioned, I really like Yoga with Adrian (You Tube), and she has a 30 day with Adrian yoga program – and its free, so tomorrow start with her on day one!   I did go to a drop in yoga sessions to make sure I am doing the moves right.   It was helpful and I will go again before next week. 

2.  I can definitely notice that starting the day with exercise does lend itself to eating a healthier diet in general.  I wasn’t terrible, but I think more about what would be a balanced meal vs. same old, same old.  Having a lot more fruit and summer makes it easier to keep the variety interesting.

3.  Thankful for encouragement from friends and family.  I will try to start going on the weekend with a neighbour who is at my level of running, and the distraction of talking with someone will keep me going.  We will motivate each other to keep going.

4.  Listing the benefits after 4 weeks.  100% more energy, sleeping better, eating better, clothes fitting easier, body feels firmer, mind is sharper and more focused, being more productive in business and personal goals, and lastly but most importantly, I am happier in general.  This is no longer a 6 week detox, it is already become a life style detox.

5.  Final point.  When I do self hypnosis before bed or after yoga, I keep a picture in my head on how I want to feel and look after the 6 weeks.  I don’t do a count down, meaning that on week one I pictured myself in 6 weeks time, on week two, I again picture myself in 6 weeks time (not 5).  I keep projecting 6 weeks out so I keep the momentum in my head of an ongoing goal.   Lost 2 more pounds since last week!!!

Please feel free to contact me if you have any questions.

See you next week and enjoy your week. Marygrace

My 6-week detox diary and self-hypnosis (Week 3)

Whee - look at me go!  Week 3 and full steam ahead! I have added a new "motivational" item to my calendar.  I am putting yellow stickers on the days that I run.  So much fun!

Tips for this week for staying on track.

1.  JDI - or in my case JFDI - get up and just do your morning exercises.  No excuse not to do them.  Have your exercise clothes ready to go.  If you have to be up early for whatever reason, go to be early and get up 45 mins earlier to stick to your routine.  I alternate between a You Tube video and Wii to keep it interesting and sometimes it takes a little hunting to find the right video for you.  I really like Yoga with Adrian (You Tube)!  I also am going to drop in yoga sessions to make sure I am doing the moves right now and then.

2.  When tempted to snack on something unhealthy, I literally say to myself (rather scream it to myself), think of your goal and what you want.  It is like having a built in coach there to stop you going off the grid.  Have a motto or affirmation to say to help keep you on track.

3.  Think of your fans, (real or imaginary).  If you tell people what your goal is, your success rate will be much higher.  I can't imagine sitting her typing, "gave in, having a Kabab for lunch right after a full English breakfast to start the day...and no exercise".  Seriously, your true supporters will continue to support you in your goals.

4.  Be very specific on your final goal, and the life changing steps you need to accomplish it.  This is not a diet, this is not a quick fix, this is not a summer slimmer 6 week detox.  This is a gradual way to make some changes to lifestyle patterns.  I have strong will power but for those who do not, setting a 3 - 6 month goal will really get you on track for a life style change.  Yes, you may have a set back or a bad day, but if you spend the other 5-6 days sticking to it, you will feel and look better AND have so much more energy.

Still doing self hypnosis every night.  I picture myself reaching my goal and how I will look, how I will feel and all the positive emotions that go with that success and making it a part of my new world.  It is really a wonderful and empowering feeling.

See you next week and enjoy your week.  Marygrace

My 6-week detox diary and self-hypnosis (Week 2)

Okay, day 10 and still going strong. In fact, I am getting stronger both physically and mentally. It seriously was not hard once I set my mind to it.

My motivational tips

1. Eating lots of salads (mixing it up to keep them interesting). I am also eating more fruit and nuts (almonds, pumpkin seeds and Brazil nuts). Still doing the detox tea morning, noon and evening.

2. Without fail, I do my yoga in the morning. If I have a client at 8:00am, I am starting at 6:00am or before. The great thing is that I am sleeping better now and naturally walking up earlier (with energy). I also ordered a memory foam pillow and highly recommend them for people who are constantly adjusting their pillows during the night.

3. Motivational board - see photo. I am personally motivated by writing the number of days so I can see my progress. I look forward to writing the number on my calendar and putting money into my "holiday fund - Yes I can!" pouch. I also have a list below the pouch of all the benefits I gain as a result of making a life style change.

4. I just starting jogging again. I am taking it really slow and listening to my body. I was going to start it as a run/walk exercise, but naturally got into a steady slow jog and my breath and body felt "good" so I kept it up for 20 mins - my goal. I will set this for the week.

5. BONUS side note, I naturally have taken in less sugar and, OMG, does it make a serious difference to going back to something that has a lot of sugar. Gross. I didn't actually plan this as part of my goal, but was inspired by another blog in which the individual stopped sugar as their goal and the benefits they felt as a result.

It just happened naturally that I was eating less things that had sugar. I didn't eat a lot of sweets to begin with but was still amazing that cutting out "more" would make a big difference.

Please join me in setting your life changing goal. If you have any questions, comments or would like to speak with me, please feel free to contact me on info@mghypnosis.co.uk or by calling 07931 547 414.

Best wishes,

Marygrace

How do you get what you want in life

My top suggestions on ways to get motivated – we always need to be reminded.

Ask yourself - What good is not going forward? Then write out a “positive and negatives list”; i.e. I want to get fit for 50 so I need to do the following:

If I don’t move forward, I will continue to gain weight, feel bad about my body image and self imagine. My clothes will be tight and I won’t feel comfortable wearing them. I will have less energy to do things. My health will deteriorate and could add potential health risks to my life, such as high blood pressure, diabetes, cancer, etc. I will be a bad role model for my daughter. I will let myself down. I will eat rubbish food and my body deserves better.

Positive	Negative
Lose weight	All of the above that I don't want!
Feel better
Look better – body firmer
More energy
Longer health
Sleep better
Self pride
Set a good example
Encourage others

How can I do achieve this?

• Trial – set out daily goals of exercise – try something new or do exercise slightly longer. Write exercise time in my diary!
• Take action before motivation and motivation will follow
• Being, Doing, Having will get you there.
• Clear values run motivation–what is important? My health and well being physically and mentally

How do you get it?

• Make it a game – get rewards.
• JFDI (Just F_ _ _ing Do It) Excuse the “F” but in some cases it is necessary.
• Investigate on what works best
• Self talk – well done
• What could you achieve? Set goal.
• Life time – die in horrible way Diabetes/can’t move
• Alcohol – 6 month challenge & you will lose a high amount of weight and when you drink your resolve will go down
• Biggest common fear with change – You are frightened your life is going to be terrible and no more enjoyment and I am taking the fun away. But you know what, my clients all have had the best 6 months of their lives. Feel better, more energy, look better. No one has ever regretted making this change.
• Unconscious mind will hard on you but it is not impossible and you will feel better
• Project – what if you had a boss who said you have to lose it – how will you do it?
• You must agree what you are and are not willing to do.
• What got you to do stuff before – make lists
• List rewards – holiday/TV/Walk/Drinks/Clear desk
• Keep your focus on the “near” future and you will be rewarded daily.

Got something weighing on your mind?

Here we go again!  Which means it is that time of year again when most of us think about losing weight.  Did you know that 95% of dieters regain the weight they have lost?  Worse than that, in the UK obesity has almost become the number one cause for premature death.  It is a fact that 25% of women and 20% of men in the UK are now classified as obese. The symptoms range from low energy levels and breathlessness to serious conditions such as high blood sugar, high cholesterol, thyroid and hormone problems, and extra strain on the heart.  

So what is the solution?  To make a permanent life style change with the help of hypnotherapy. How you think effects everything you do and you can learn new ways to use your mind that will let you change easily and comfortably.  Together we will discover the reasons behind your eating habits and use several techniques to help change that thinking once and for all.  I can help you find the motivation you need to lose weight, exercise, and feel good about yourself and your body again.  Inside and out!

How to retrain your eating habits

We were brought up with a history of eating habits passed down from generation to generation. Some of those traditions we now know are not beneficial to our bodies or minds. Having the usual Sunday roast has loads of fat-based unhealthy items; you know the ones. Fast food restaurants - we learned - have almost our whole daily calorie allowance in one meal! Bread and dairy can be a drain on how our bodies process those foods robbing us of our energy. Plus, the old "eat everything on your plate" mantra added unwanted weight to our bodies.

So if you want to eat better and lose weight, become educated and change the old though pattern. Read any current nutritional book and they will all tell you the same thing. You have heard it before but until you "do it", you will never appreciate the benefits. You will feel better, look better and lose weight from learning more about modern nutritional guidelines. You can set a new healthy eating tradition for your future generations.

If you need help with changing your thought pattern, see Marygrace at MG Hypnosis. If you need help with learning about nutrition, see Fleur Borrelli, the nutritional specialist at The Putney Clinic. If you need a personal trainer, I recommend Carrie Hogan or Martin Watkins. Email marygrace@mghypnosis.co.uk for contact details.

Age and Vitality by Fleur Borrelli Nutritionist

New yoga and pilates classes at The Putney Clinic of Physical Therapy

If you are looking to start a new exercise campaign to shake off winter excesses, why not try one of our classes. We have classes suitable for all levels and our new ‘core boot-camp’ looks set to be popular. This class, taught by Stephen, will focus on the core muscles needed to keep the back healthy and you may even discover your six pack. 

Timetable

Here is a list of all classes currently available at the Clinic:

 Introduction to Ashtanga yoga
Starts: Saturday 6th April
Time: 8:45am
Teacher: Cherie
Cost: £84 (6-week course)

Saturday prenatal yoga
Time: 10am
Teacher: Cherie

 Pilates Beginners / Remedial
Starts: Saturday 6 April
Time: 11:15am
Teacher: Erica
Cost: £84 (6-week course)

 Pilates level 1-2 intermediate
Start: Saturday 6 April
Time: 12:15pm
Teacher: Liz
Cost: £84 (6-week course)

Pilates
Starts: Monday 8 April
Time: 7pm 
Teacher: Laurent
Cost: £84 (6-week course)

Ashtanga yoga (Mysore)
Starts: Tuesday 9 April
Time: 9:30am
Teacher: Cherie
Cost: £84 ( 6-week course)

 Core boot camp
Work all the stabilising muscle groups and maybe even find your six pack.
Starts: Tuesday 9 April
Time: 7pm
Teacher: Stephen
Cost: £84 (6-week course)

Baby massage
Starts: Wednesday 10 April
Time: 11am 
Teacher: Hajni
Cost: £84 (6-week course)

Wednesday prenatal yoga
Time: 7pm 
Teacher: Diane 

Mum and baby yoga
Starts: Thursday 11 April
Time: 10:30am
Teacher: Diane
Cost: £84 ( 6-week course)

Postnatal Pilates
Physiotherapist led Pilates class with Katie. Also open to prenatal women.
Starts: Thursday 11 April
Time: 2.30pm
Teacher: Katie 
Cost: £84 (6-week course)

 Ashtanga led
Starts: Friday 12 April
Time: 9am
Teacher: Cherie 
Cost: £84 (6-week course) 

About the courses

Please note that all classes are subject to numbers. To ensure that your class runs, please sign up for your desired course before it starts.

All courses run for 6 weeks, unless otherwise stated. If you miss a class due to illness, work commitments or other reasons, you may attend another class in the same week (subject to availability).

Prenatal yoga classes are itemised separately under the yoga mama class pass system.

For full information about the yoga, Pilates and massage courses currently offered by yoga mama,consult the timetable.

Get a grip on eating at the office

Here are some guidelines to help you avoid unhealthy eating in your workplace.

Ø  Deadlines are stressful and you tend to put healthy eating off altogether.  However, this is why a solid morning meal is more important than ever!  Options with protein and fiber, like oatmeal with fresh fruit and nuts, will help set you up for the day.  It keeps you full and starts your metabolism off to a good start. 

Ø  Go for a walk for 30 minutes.  It helps your energy levels increase and improve your memory. 

Ø  Skip the co-workers cakes.  Politely tell them you prefer to save it for desert and then share it with the family or friends.

Ø  Have hard candy ready when you go to office parties.  You don’t want to eat when you already have something in your mouth.  Mints are perfect as most things taste terrible after you have just had a mint, and your breath will smell nice.

Ø  If there is a buffet, visit the table only once and then stand on the opposite side of the room.

Ø  Have one indulgence a day.  We still want you to have fun.  All the rest of the cakes, biscuits, and celebrations will still be there, but you don’t need it if you know you have a special treat.

Ø  At working lunches, eat your salad first or veggies before you eat anything else, or have a simple soup first.  A personal favorite of mine is to order 2 starters instead of a starter and a main.  I’ve never left hungry.

Ø  If it’s after hour work drinks.  Go late and have a healthy snack on the way.  Have a mint before you order a drink as you will be less temped to order an alcoholic one. Drink a non-alcoholic drink between drinks if you will be there for more than one and nurse it.  Hold it in your hand so people don’t offer to keep getting you another one.

Weight control: Rules for eating healthier when you are out at lunch

It is part of everyday life to eat out a few times a week or order in.  However, this normally means we will be eating fattier foods and bigger amounts (sometimes just to meet the delivery charge minimum!).  So to help make better choices, follow these guidelines.

1.    Walk to pick up your order if you can. 

2.    Eat something healthy (i.e. an apple or celery with hummus) before you go out or order.

3.    Order lean meats and veggies and skip the items loaded with extra sauces (i.e. 1 tsp mayo = 100 calories). 

4.    Skip the deep fried foods and go for steamed or fresh like sushi.

5.    Eat mindfully!  Don’t just grab it and plunk down in front of the TV.  Pause between bites and put your fork down so you don’t just keep shoveling it in.

6.    Picture taking a bite before you actually do.  Research has show the envisioning yourself enjoying the food you crave can actually lessen the amount you consume by nearly half.