***DO NOT LISTEN TO THIS WHILE OPERATING A MOVING VEHICLE OR WHERE YOUR FULL ATTENTION IS REQUIRED FOR SAFETY***
The facts:
1. Exercise is amazing for keeping your body and mind healthy.
2. Your motivation to exercise will become a reward if you make it a habit. You just have to start. Any exercise!
3. Your body is a miraculous gift and deserves respect. My session is focusing on all three, but mainly gratitude for how all the various parts of our bodies keeps us healthy.
I hope you enjoy it. Honestly, if I inspire one person today – my job today is done.
Highlighting the importance of exercise in ageing by referencing Deepak Chopra’s, Ageless Body. Timeless Mind. Good reference for the people who lack motivation to exercise, the elderly, just retired, and people with depression.
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.
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.
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.
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?
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.
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.
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.
It is only day 3 but I wanted to inspire others to begin now, as 3 days in and I feel so much better already.
What I am doing:
1. Drinking a detox tea 3 times a day – I am using Tay Tox (Amazon). I was only an occasional coffee drinker, so coffee wasn't hard to cut out.
2. Stopped drinking alcohol. Again, this was easy to do once I set my mind to the challenge. We so often think we will miss out on “all the fun” from not drinking at parties or the pub, but, trust me, you will have just as much fun. I also focus on the overall benefits I will achieve in the end. Look better, feel better, more energy, toner and fitter, better sleep... And THIS is what I want! I am putting the alcohol money towards a reward. In this case, it is going to be our holiday in the States.
3. Exercising daily. I have taking walks and practising yoga, and next week I will start running again. I know it is good to have an off day, but I don’t think going for a long walk or doing yoga is too strenuous not to practice every day. I am also looking into doing something else.
4. At night I do self-hypnosis and visualise how I want to look and how I want to feel 6 weeks from now. Self-hypnosis is a valuable tool to learn. Once you know what you want, this will help reinforce your commitment. Using these two techniques combined can help you achieve any goal you set yourself. You can learn self-hypnosis in just 1 session.
Those are my starting points and I look forward to sharing more.
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.
Thursday 15 January 2015, 6pm – 9pm
Marygrace and Fleur Borrelli of Nutrition & Superfood will be holding a weight loss workshop on Thursday 15 January, 6 - 9pm. They will provide advice to help you to lose weight permanently and effectively. Here are five reasons why you should attend:
Successful proven results in long term weight loss
Learn how you can eat to sustain appetite and energy levels and lose the cravings
Discover solutions to stop over eating and take effective control of emotional eating
Receive a body composition analysis and learn what foods affect your ability to maintain a stable weight
Experience a 40 minute relaxation and confidence boosting session using positive affirmations to achieve your goals, look better and feel better
Cost
The cost of this workshop is £45, which includes free handouts, a CD on relaxation/confidence and a personalized nutritional health assessment.
EARLY BIRD OFFER: 10% DISCOUNT IF BOOKED AND PAID BEFORE 24 DECEMBER.
Booking
Booking is essential as spaces are limited. To book, call The Putney Clinic reception on 0208 789 3881 or send an email to info@putneyclinic.co.uk.
Want to lose weight permanently and effectively? Here are 5 reasons why you should attend:
Successful proven results in long term weight loss
Learn how you can eat to sustain appetite and energy levels and lose the cravings
Discover solutions to stop over eating and take effective control of emotional eating
Receive a body composition analysis and learn what foods affect your ability to maintain a stable weight
Experience a 40 minute relaxation and confidence boosting session using positive affirmations to achieve your goals, look better and feel better
Cost £95
You will be given handouts, a free CD on relaxation and confidence, and a personalized nutritional health assessment (10% discount when booked and paid before Christmas)
Booking is essential as spaces are limited. Please call reception on 020 8789 3881 to book your place or send an email to info@putneyclinic.co.uk.
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!
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.
It’s still one of the top 3 hottest issues for a hypnotherapist. The main reason is we cover more behind the scenes issues than just finding out what you are eating and how much you are exercising. Those are very important but it’s the long term results of a life style/life commitment that is our goal to successful weight loss. If you are going to do something, do it right. If you are going to commit to your future and your health do it right. Best advice.
Hypnosis over 30 times as effective for weight loss:
Investigated the effects of hypnosis in weight loss for 60 females, at least 20% overweight. Treatment included group hypnosis with metaphors for ego-strengthening, decision making and motivation, ideomotor exploration in individual hypnosis, and group hypnosis with maintenance suggestions. Hypnosis was more effective than a control group: an average of 17 lbs lost by the hypnosis group vs. an average of 0.5 lbs lost by the control group, on follow-up. Cochrane, Gordon; Friesen, J. (1986). Hypnotherapy in weight loss treatment. Journal of Consulting and Clinical Psychology, 54, 489-492.
Two years later: Hypnosis subjects continued to lose significant weight:
109 people completed a behavioral treatment for weight management either with or without the addition of hypnosis. At the end of the 9-week program, both interventions resulted in significant weight reduction. At 8-month and 2-year follow-ups, the hypnosis subjects were found to have continued to lose significant weight, while those in the behavioral-treatment-only group showed little further change. Journal of Consulting and Clinical Psychology (1985)
Hypnosis subjects lost more weight than 90% of others and kept it off:
Researchers analysed 18 studies comparing a cognitive behavioral therapy such as relaxation training, guided imagery, self monitoring, or goal setting with the same therapy supplemented by hypnosis. Those who received the hypnosis lost more weight than 90 percent of those not receiving hypnosis and maintained the weight loss two years after treatment ended. University of Connecticut, Storrs Allison DB, Faith MS. Hypnosis as an adjunct to cognitive-behavioral psychotherapy for obesity: a meta-analytic reappraisal. J Consult Clin Psychol. 1996;64(3):513-516.
Hypnosis more than doubled average weight loss:
Study of the effect of adding hypnosis to cognitive-behavioural treatments for weight reduction, additional data were obtained from authors of two studies. Analyses indicated that the benefits of hypnosis increased substantially over time. Kirsch, Irving (1996). Hypnotic enhancement of cognitive-behavioral weight loss treatments--Another meta-reanalysis. Journal of Consulting and Clinical Psychology, 64 (3), 517-519.
Hypnosis showed significantly lower post-treatment weights:
Two studies compared overweight smoking and non-smoking adult women in an hypnosis-based, weight-loss program. Both achieved significant weight losses and decreases in Body Mass Index. Follow-up study replicated significant weight losses and declines in Body Mass Index. The overt aversion and hypnosis program yielded significantly lower post-treatment weights and a greater average number of pounds lost.
Weight loss for women: studies of smokers and nonsmokers using hypnosis and multi-component treatments with and without overt aversion. Johnson DL, Psychology Reprints. 1997 Jun;80(3 Pt 1):931-3.
Hypnotherapy group with stress reduction achieved significantly more weight loss than the other two treatments:
Randomised, controlled, parallel study of two forms of hypnotherapy (directed at stress reduction or energy intake reduction), vs dietary advice alone in 60 obese patients with obstructive sleep apnoea on nasal continuous positive airway pressure treatment. J Stradling, D Roberts, A Wilson and F Lovelock, Chest Unit, Churchill Hospital, Oxford, OX3 7LJ, UK
Hypnosis can more than double the effects of traditional weight loss approaches:
An analysis of five weight loss studies reported in the Journal of Consulting and Clinical Psychology in 1996 showed that the "… weight loss reported in the five studies indicates that hypnosis can more than double the effects" of traditional weight loss approaches. University of Connecticut, Journal of Consulting and Clinical Psychology in 1996 (Vol. 64, No. 3, pgs 517-519).
Weight loss is greater where hypnosis is utilized:
Research into cognitive-behavioural weight loss treatments established that weight loss is greater where hypnosis is utilized. It was also established that the benefits of hypnosis increase over time. Journal of Consulting and Clinical Psychology (1996)
Showed hypnosis as "an effective way to lose weight":
A study of 60 females who were at least 20% overweight and not involved in other treatment showed hypnosis is an effective way to lose weight. Journal of Consulting and Clinical Psychology (1986)
