MG Hypnosis tips for keeping your NY resolutions

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!
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DO A LIFE WHEEL! See mine below

New LIFE WHEEL Goals for next 4 months

Normally I advise my clients to choose 4 areas of their life that they want to focus on for the next 4 – 6 months.  Then they need to write down the goals and the steps they need to take to achieve them.

So last time I did my life wheel (back in April) – I so badly wanted to get back in shape and take care of my health that I made that my sole goal.  So my steps were a whole body life wheel focus for the next 4 months.   My steps were:

-       Exercise daily – yoga or walking (looking into other possible classes)

-       Start running again – devise a plan to build back up distance

-       Floss my teeth daily (had just lost a filling prior to setting goals)

-       No alcohol until I reached my ideal weight.

-       Back to portion control and eating health meals (no takeaways, ready meals, etc).   I made my meals separately if family members wanted something else but tried to work some of their meals into mine.  They started to put more of my salads into their meals as well – Bonus!

-       Cut out (down) sugar (really hard as it is in everything) – this was actually motivated by reading someone else’s blog about the affects it had on his health.

-       Drink herbal teas (no coffee – as prone to wanting sugar or Starbucks).

I loved my plan and I have enjoyed making it happen (see prior weekly detox blogs/FB entry for more details) .  So, now onto the next challenge.

As I started with a total focus on health for the last life wheel goal, this time I am going the extreme with setting 6 – yes 6 areas I want to work on but 2 are very short term achievable.  Four areas will take 4 – 6 months to complete and 2 just need a power hour to get in place, but they are still important to me to get done.

I will first list my goals and over the next few days break them down into steps.

1.     Kitchen Extension

2.     Career challenges

3.     Personal Development (Piano I think)

4.     Weekend family activity (exercise or language – still thinking)

5.     Relationship with partner – plan longer term life goals together.

6.     Spiritual space – more clutter clear out.

Look forward to sharing more with you.  If you want to do a life wheel message me or add to a comment to FB and I will email it over to you.

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

Really interesting article about sports psychology and the use of visualization

Visualization in sport is a training technique that forms a part of the larger science of sports psychology. Visualization is also known as mental imagery and rehearsal. Visualization is used primarily as a training tool, one that improves the quality of athletic movement, increases the power of concentration, and serves to reduce the pressures of competition on the athlete while building athletic confidence.

Visualization occurs when athletes are able to create an image or a series of images relevant to their sport, without any external prompts or stimulation; the images are mentally generated by the athlete alone. Visual images are usually the most important to athletic training and may be employed as the sole mental training method. Athletes may also depend on auditory images (sounds), kinesthetic images (movements), tactile sensations (touch), and purely emotional stimulation, in combination with visualization or as freestanding training aids, as may be appropriate to the effort to elevate the performance of the athlete.

There is a powerful relationship between mental and physical performance in sport. The development of a wide range of mental powers, such as focus and concentration, elevates athletic performance; over-analyzing detracts from the athlete's ability to react instinctively, an attribute that is usually a more desirable quality than the ability to reason through every sporting circumstance.

Visualization is intended to take the athlete to an image that conveys what perfection represents in the particular aspect of the sport. During visualization, the brain is directing the target muscles to work in a desired way. This direction creates a neural pattern in the brain, a pattern identical to the network created by the actual physical performance of the movements. A neural pattern is similar to diagramming the specific wiring and circuits necessary to transmit an electrical current. Alexander Bain (1818–1903) of Great Britain was the first scientist to develop a theory as to how the brain built such patterns to direct and control repeated physical movement. Numerous researchers since that time have expanded on the concept. Visualization alone will not develop the most effective mechanisms in the brain to later perform the desired action, but physical training coupled with visualization will create better recognition of the required nervous system response than physical training alone.

During organized athletic training, sports psychologists will commonly direct the visualization techniques employed by an athlete to be utilized in a quiet, secluded area, so as to eliminate distractions. It is common for athletes who are employing visualization training to participate in three such sessions per week.

The first application of visualization tools is the mental rehearsal or practice of the specific techniques required in a sport. Every sport has such training opportunities; the mental rehearsal of the precise footwork that a high jumper will take in an approach to the bar prior to takeoff, or the steps and delivery of a soccer player attempting a corner kick can be replayed by the athlete indefinitely.

The mental replay of the image of a successfully executed maneuver is a tool used by athletes to reinforce athletic confidence. When this type of visualization is used in conjunction with other sports psychology tools, such as positive self-talk, the self-encouragement that athletes direct inward for motivation, they can connect to an actual past success as a means of enhancing their future prospects.

Visualization is also a useful tool to contemplate the appropriate tactics the athlete might employ in a given competitive situation. A middle distance runner can visualize where in a particular 1,500-m race the closing kick ought to be employed; for an ice hockey player or a lacrosse defenseman, game situations such as defending a two-on-one break by opposing forwards can be analyzed. In a similar fashion, the athlete can reenact circumstances where an error was made or a breakdown occurred, making the image an educational tool.

Visualization is also useful while the athlete is recovering or rehabilitating from an injury. Positive images of either competition or healthy athletic movement can be employed, particularly while the athlete is using a stationary trainer or otherwise exercising, to mentally remove the athlete from the mundane training room or gym to the exciting athletic life.

The beauty of visualization as a training tool is its portability; this form of mental training can be used during the athlete's off hours, during training, rehabilitation, or in the course of actual competition, particularly in those sports where there are intervals between event segments. The delivery of a tennis serve and the throwing of a javelin are acts that permit athletes to engage their powers of visualization and, when coupled with a positive mental outlook, assist in achieving their best form.

Visualization in Sport - training - World of Sports Science http://www.faqs.org/sports-science/Us-Z-and-bibliography/Visualization-in-Sport.html#ixzz1Se7v3Moy