Model Method Online: Week 1

Model Method Online: Week 1

Week 1 of the Model Method Online – tick!

IMG_5540

It’s amazing how even just a week of upping your exercise routine can start to make you feel like you’re changing and energising. This week I have worked out 5 times rather than the 6 I was assigned – I skipped two evenings because I was working, such is the freelance self-employed mum juggle – but I did go swimming too which was a bonus on top of the model method workouts. There’s a ripple effect – commit to a small amount and in time your vitality will ensure that you actually start doing a little more.

The workouts are a combination of HIIT – High Intensity Interval Training – basically bursts of sweaty powerful movement followed by periods of lower intensity Pilates mathwork and movement, and dynamic Pilates. My abs have been burning with each session – something I haven’t felt for a long time as I clearly simply don’t push myself very hard when working out on my own, and I haven’t been able to find a Pilates class near me that works in my life. As much as I adore yoga, I feel like it’s an entirely different workout experience to really feeling the burn in your muscles with Pilates. It reminds me of when I was 18 and as a diversion from A-level stress I found solace every evening in doing the Y-Plan workouts which are delightfully dated in appearance now (think bright and shiny blue and pink lycra high-legged leotards, nice…) . Short workouts (15-30 minutes), which make you feel like you’ve worked hard but haven’t involved much more time than it normally takes to faff around making a cup of tea while glassily scrolling on social media.

img_4369

I feel like my Pilates mojo is being fired up and I’m looking forward to each session, even though those sessions are generally having to be done after the boys’ bedtime, which is prime flopping time usually (pre-teaching or working in the evening) . If there’s a sense of accountability – i.e. you’ve signed up for a programme, or a future event such as a 10k, you really do have something else to be responsible for which means that you’re more likely to stick to it.

IMG_4904

In the next week I’m going to start to focus more on the Nourish part of the programme. This week I’ve been purely focusing on the exercise. It’s a well-known life coaching practice that change should be implemented in small steps: don’t try changing everything in one go as you’re only setting yourself up for failing. It’s also true that the self-saboteur may start to rear its ugly head…oh I’m too tired for exercise tonight….I can’t see a difference so I’m just going to quit….I don’t have time to do it this evening… But pushing through the difficult moments can mean that ultimately the habits you establish are going to be stronger and more long-lived. One of the motivational emails that Hollie sends out to participants this week said

“Do something today that your future self will be grateful for”

So it’s all about delaying gratification, to think ahead about why you are doing this. What is it that you want out of it? For me: to feel energised, to feel more positive have more vitality to deal with the general chaos of life with small children with a bit more grace and humour. And, I do want to whittle my waist and not feel so heavy.

So I decided to have a big push on the exercise side of things before even looking at my eating habits. And generally once you’re focusing on your movement, you naturally begin to seek more nourishing practices when it comes to your eating. For me: my eating habits revolve around eating mindlessly (hoovering up my children’s leftovers), and not planning effectively therefore not having the ingredients for the healthiest meals to hand. Step by step I’m creating change in my habits, and I’m hoping to set myself up for long-term vitality. Looking forward to seeing what Week 2 holds!

This programme is pushing myself out of my comfort zone, and challenging my ability to stick with something until it really is ingrained as a new, healthy, positive habit for life.

Advertisements
DOMS – help! My muscles are trying to kill me!

DOMS – help! My muscles are trying to kill me!

Have you ever started a new exercise regime full of enthusiasm, perhaps a running programme or a new dynamic yoga class, only to be floored in the days after by feeling crippled by muscles that you didn’t even know existed aching every time you breathe.

IMG_6533

Two days into my Model Method Online programme and my obliques are on fire, my triceps are feeling pleasingly tender and my bum is definitely aware of having done some work. It’s kind of like a light has been switched on in a house that has been in the dark for a bit as its owners were on holiday.

The muscle soreness and tightness you experience, the pain that makes you make weird noises with every minuscule movement, has a proper term: delayed onset muscle soreness, or ‘DOMS’. This aching body usually causes you to feel one of two ways:

You either feel virtuous and smug that you’ve clearly worked hard enough for your muscles to ache, and enjoy every wince you have to make when you twist, bend and move (and if you’re anything like me, use that as an excuse to have some ice cream – need to work on that…)… or you’re in so much pain that you slither painfully back to the sofa vowing never to do another star jump again.

It’s not necessarily just a conventional workout that will bring on DOMS – I remember a particularly brilliant wedding ceilidh party which involved dancing for about 4 hours straight, and I could barely walk for a week afterwards. Happy sore feet.

I’m not a physio, so my “science bit” isn’t going to be much cop: but essentially, when you work out to build muscle, you basically have to challenge your muscle to the point of fatigue until it tears, and in rebuilding itself it will gain strength. But the tearing of the muscle fibres is likely to be an element in the cause of DOMS, which is usually felt around 48 hours after the activity in question.

img_5085

If it’s really bad and you’re doubled up like an old lady, there are a number of things you can try to relieve the soreness temporarily, including a relaxing aromatherapy bath, stretching, massage, deep breathing….

The most effective thing in my experience though, is movement. Even if it makes you initially call out in pain, moving rather than succumbing to the very real temptation to take up residence on a sofa for the foreseeable will mean that you don’t stiffen up entirely, and the right type of movement will bring balance back into the body and make sure that the muscle pain isn’t causing you to compensate with other muscles in your daily movement, with the risk of causing yourself injury or other aches in the process.

Make the exercise light and gentle if need be, because your technique might be compromised by your pain: follow your gut and listen to your body. I’ve always found that wherever you’re aching, you can’t go wrong with a restorative session of Pilates: it’s the perfect balance of strength and flexibility, massaging your spine and encouraging circulation which will get you back on track in no time. Repeating the exact HIIT session that put you there in the first place might not be quite what the doctor ordered. Give your body a rest where it’s specifically aching, but make sure that it doesn’t seize up by keeping the machine oiled.

Don’t let DOMS put you off exercise. A friend of mine said her mum was told to take up gentle exercise by her doctor, and she was so horrified by being in post-exercise pain after a swimming aerobics session that she determined it must be dangerous, shunned the gym for good and went back to her sedentary habits – it simply didn’t occur to her that her body might just be waking up and rejigging its fibres for a new active existence ahead.

Manageable levels of DOMS is absolutely normal, and is felt by everyone, even elite athletes, when starting a new exercise or upping the challenge a notch. You should feel your muscles have worked after a 24-hour period, but not so much that you’re screaming in pain unable to lift your little finger.  It doesn’t last long: you should expect a dose of DOMS to be leaving you after 5 days or so. Then it’s back to your HIIT to do it all again!

img_9618

Series: What’s in Your Toolkit? 13 – Nicky Clinch

Series: What’s in Your Toolkit? 13 – Nicky Clinch

IMG_3020

Balance. Wholeness. Purpose. These are the three overarching themes which greet you when you visit Nicky Clinch’s website. Comforting words in themselves, which reflect her mission as a Transformational Life Coach, Macrobiotic Nutritionist and Chef. Her Instagram feed is full of inspiration and deliciousness for heart, body and mind.

She shares her wellness journey and tools with me here. Enjoy. Let me know what you think!

Tell me about yourself, what is the “day job”, and how did you come to do what you’re doing?

My official work title is Transformational Life Coach, Macrobiotic Counsellor & Chef.  Which I know is the longest work title in history and makes me giggle often!

IMG_3026

I am also a teacher, public speaker and a qualified Specialist Healing Cook, which means I am qualified to cook for people who are trying to naturally heal from illness.

So as you can imagine, my day job gets pretty versatile and certainly keeps things interesting.

In any given day I may be giving one-to-one Counseling/ Coaching Sessions, teaching one of my Being in Heart Workshops or my 6-week Feed Your Inner Warrior Programme.  Creating Recipes or writing, either for my website or for other brands. I now have an amazing team of 3 beautiful powerful ladies that work with me, and we are just starting to build some urban and international retreats, which I can’t wait to share with everyone soon.

IMG_3028

How did I come to do what I do?  Hindsight is a wonderful thing.  When I look back on everything I realise I couldn’t have ended up doing anything else, I do what I do because I can’t NOT do it.  It is just what I am meant to do.

After about 15 years of recovery from my own drug and alcohol addiction and eating disorders, working hard to overcome some very destructive habits and patterns, I came to a crossroads in my life: my step-father died very suddenly.  Just one morning he didn’t wake up, and it broke my heart.  I came away from his funeral with a real sense of awareness that my life wasn’t permanent and could end at any moment.  I decided then and there I wanted to do something that really meant something to me, and started looking into going back to school to retrain as a healer in some form.  I ended up training at The International School of Macrobiotics to qualify as a Macrobiotic Chef, Counsellor and Coach.

IMG_3025

Since then I regularly continue my training and growth. I even flew myself off to Peru back in 2009 and spent 5 weeks working in the jungle with Plant Medicine, Ayahuasca and Shamans. I can never stop learning and growing in myself, and the more I do that the more I can help others.

Do you find that modern life is increasing people’s sense of disconnect with their bodies? Tell me about the 3 Pillars of your philosophy. 

Absolutely.  I think in this day of social media and phones, Facebook and iPads we are more and more disconnecting from our own bodies and living much more from our heads.  To connect with others through a screen is instant gratification, but energetically can really disengage the actual physical body and heart.

I mean we’ve all done it right?  Scrolled and scrolled for hours on our screens. There is nothing more eye-opening is there than putting the phones down and turning the screens off and just coming back to being in our own bodies.  Connecting: connecting to our own breath, our own feelings and needs, through our own conversations, our own hearts, through touch and actual person-to-person connection.

That is why I love to teach people my three pillars because they all bring you back into the body and to begin really ‘being’ with all that lies there.  In my experience the real transformative shifts can happen only once someone is really back home in their own body.  To feel and be, to breathe and be present, to reconnect to where the energy is stuck in the body or where it is flowing.

IMG_3023

My three pillars are simple, but not necessarily easy.

  1. Conscious Cooking – Introducing wholefood cooking back into your life. Not only reconnecting to natural seasonal produce which allows us to reconnect to nature and the environment we live in, but the cooking itself slows us down.  There is a difference between throwing a meal together and cooking.  To really cook can be simple, it doesn’t need to be cordon bleu, but it forces us to be back in our bodies and back in the moment.  To cut and prep veg, to stir a simmering pot, to create a nourishing meal which we will then feed ourselves with.  It slows us down back into our earth energy and our body and can be very grounding and nurturing.
  2. Relationship to Body & Movement – Moving the body regularly or daily. You’d be surprised how often we ‘exercise’ in a way that we use it to disengage our body.  Trust me I did it for years in my eating disorder days.  Running on the treadmill for hours so that I didn’t have to feel anything.  What I’m talking about in this pillar is to spend time each day to be present in our own body, to move it, stretch it, be connecting to our breath.  To be in relationship with our own body so that we are not strangers to each other.
  3. Emotional & Spiritual Wellbeing – This one for some reason tends to get missed out the most, and yet to me seems to be one of the most important. But it is our emotional wellbeing and spiritual wellbeing that tends to dictate everything else. If we are bypassing this part we are disengaging from ourselves.  But if we can really allow ourselves to feel again, to be present and available for our emotional needs and spiritual callings, then we can really begin to feel much more empowered in this relationship we have with ourselves and begin to feel much more peaceful and joyful in our lives.  What’s the point in being physically healthy if we are full of anxiety all day underneath, right?


What are your own non-negotiable tools within your personal mental health/vitality toolkit?

Since becoming a mamma things that used to be non-negotiable for me have now had to become more flexible!  Any mother reading this will understand that!

IMG_3024

What is non-negotiable is this constant inner dialogue and check in I have with myself each day to stay connected to where I really am and what I may be needing.  Each day may be different: some days I may need to get up early and meditate, do yoga, journal, other days I may really need to negotiate a lie-in with my hubby.

Regular tools I always ALWAYS come back to and are touchstones for me are cooking something nourishing, getting on my yoga mat or moving my body, journaling, meditation and sharing my heart honestly with someone I trust (friend or hubby).

The biggie: How do you balance work/life/motherhood and family? 

The honest answer is each day is really different and there is NO perfect answer to this.  There is a piece of advice that I was given when I went back to work as a mother that really helped me:

“The more you really own who you truly are Nicky and the more you take care of yourself, the better example you are setting for you daughter”  
I was told this when I went back to work and I was racked with ‘mothers-guilt’ for not only going back to work but actually LOVING my work.  I kept feeling guilty whenever I needed to take time to take care of myself or whenever I got excited about starting a new project that inspired me.  When I was told this advice I finally relaxed.  I surrendered to the fact that I personally am a woman that both loves my work and loves my daughter.  And there is nothing wrong with that.  Owning who I am, taking good care of myself gives me the opportunity to teach my daughter how to also be a girl/woman who follows her heart and takes care of her needs.

And so the balance of work/life/motherhood changes each day depending on what needs to most attention.  One rule is when I’m with my daughter I try to be fully available with her and not half in my work, and when I’m working I try to be fully available with that too.

And when I need to take a bit of time to take care of myself I actually explain it to my daughter telling her why and that it’s important to me, and she understands.  One thing I do want to say though is I couldn’t do any of this without the support and care of my amazing husband who is a great father and is always supportive to hold the fort if I have to work long hours.

To connect more with Nicky, head over to her website www.nickyclinch.com or enroll for one of her amazing transformational workshops:

Being In Heart is taking place Friday 15th September and her next Feed Your Inner Warrior 6 Wk Program starts Thursday 14th September.  Click here for more info.

IMG_3029

Keeping mum mighty – the importance of self care

Keeping mum mighty – the importance of self care

img_0905-1

There are some wonderful things going on on social media to champion the cause of self-care, encouraging us all to take a bit of ownership of our lives and not let ourselves be buried underneath piles of laundry and self-imposed internal negative stress.

I’ve been an avid listener to the Supermum Podcast, Mindset Tips for Busy Mums, since discovering it a couple of weeks ago when i started my Route 66 journey of 66 days to create positive habits. (ahem, how’s that going by the way? I haven’t blogged about it every day but it’s been gently there powering away on the back burner. How are your habits going?)

And on Instagram i’ve connected with Sara from Keeping Mum Mighty, a wellbeing blog aimed at mums, showing them how to navigate nappies and meltdowns with calm and positivity. I’ll be contributing to her blog in the future, and as part of that she asked me to answer a few questions for her about the importance of self-care and what it means to me. Here are my answers! let me know if any of it resonates with you.

img_0971

In your opinion, why is it important to Keep Mum Mighty?

Because our life is how we feel today, not how we want to or think we’ll feel tomorrow. We scramble through some days as mums kind of wishing our lives away, waiting for bedtime, waiting for a moment when we feel calmer, when things are smoother, when we have our shit together, when we’ll be a better mum. And actually, that’s a perpetual displacement of living life: postponing to a future fictional time where we’re suddenly Topsy and Tim’s inanely positive mum all the time. We only have today, yet we sometimes live our lives as if watching through mottled glass, rather than actively taking part: on survival mode, just getting through the day.

So taking small steps to create that better life, mindfully, through living your intentions, simply makes you enjoy calm within the craziness a bit more. Our children don’t want stressed shouty mama, and she is more likely to be present when her tether is pulled away. We are human, we will be shouty and stressed, but if we notice and develop strategies for dealing with this natural normal human behaviour we can catch it before it spirals into self-criticism and feelings of failure. We can live with our behaviours without clinging on to the negative responses that we develop about them. And in turn, this will make sure that the “negative” behaviours may start to visit us less often, and we’re more like to be on an even keel more of the time. Win not just for us, but for our kids too.

img_0520

We’re always modelling behaviour for our children at heightened moments possibly more than at any other. So by developing strategies to deal with what craziness life inevitably throws at us with a bit more awareness, grace and poise (occasionally) will be a great learning tool for them to carry through as well.

Your identity is pulled and stretched and reshaped when you become a mum. Sometimes you don’t recognise yourself in your reactions, your emotions after having children. Keeping Mum Mighty is essential as a way of maintaining that connection to yourself, to who you are, to how you are. Being able to ride the stormy weather with slightly more grace and humour. For your and your children’s sake, not for perfection’s sake.

Have you always been good at prioritising self-care? If not, was there a trigger?

I have possibly always had an awareness of nurturing self. I’m basically a hippie: yoga, peace and love and transcendental meditation, man, and I probably am most at home in a hammock in Thailand. I have an inherent tendency towards Buddhism: this too shall pass. I used to tell myself before exams etc that “this will be over, tomorrow is a new day”. I’m naturally empathetic and very (arguably too) sensitive. All of those traits are very positive and nurturing but can also mean hyper alert, hyper self-critical, painfully self-aware/conscious. So it took a while to throw a more caring spotlight to myself fully.

I experienced a seismic bereavement when I was in my late 20s, my best friend died suddenly. And that absolutely gave me the insight that life is precious and brief, and that you need to try and foster and notice moments of pure happiness when they arise, because ultimately all we have in life is moments: dark and light, yin and yang, in balance. And full appreciation of good moments is like creating a big lifeboat of resilience for when the waters are more choppy.

img_0704

A happy life is not necessarily a life that doesn’t experience low points. That is unrealistic. It’s how you deal with these low points which characterises whether or not you’re “happy”.

Since having children, it’s been a harder journey of prioritising. I had a traumatic birth, and then a few miscarriages, one of which was very traumatic. I was in “keep calm and carry on” mode and didn’t offer myself any respite – I am self-employed which I think sometimes doesn’t help with the self-care prioritising though, when work tends to have to usurp self-care in moments of non-parenting duty. But after this particular miscarriage experience I was anaemic, depleted in body and spirit, and severely run down.

IMG_1943

I continued to teach pregnancy Pilates classes which, looking back, was the purest form of self-flagellation. I ignored my body’s whispers of suffering, then shouts. I got a shoulder injury. Then a knee injury. I had a persistent cold which just got worse rather than better. And I finally dragged myself to the doctor where I was promptly told I was suffering the worst ear, chest and throat infection she had ever seen, and given industrial strength painkillers. She suggested that she wasn’t sure how I’d even got myself to the surgery that day. My immediate thought even then was that I was supposed to be covering a whole load of Pilates classes that week for some other teachers and I wasn’t sure how I would be able to cancel and let them down. I felt that being clearly sick wasn’t a “legitimate excuse”, and worried that people would be upset with me.

That was a big red flag for me that I had (necessarily) been striving to create an income for myself but without an adequate support structure for what I was taking on, and without listening to my body when it was unhappy.

It made me realise that, occasionally, something has to give and THAT IS OK. Sometimes you have to ask for an extension of a deadline, you have to say that you won’t be able to help someone, you have to admit that you need more time. That you are vulnerable. It’s not a sign of failure.

So now, I recognise immediately when I am getting to the point where I have reached full mental and physical capacity. I notice when anger starts to visit me more frequently. When I start to let a negative thought loop twirl around with gusto in my head. I see when I’m beginning to feel shattered, when my reactions to my boys are heightened with frustration and without gentleness. And I give myself a bit more of a break about it. I hate cancelling classes, but I have learnt that to cancel one class due to feeling under the weather is much better than soldiering on and then having to cancel two the week after. I feel like I hit a kind of Amber WATCH OUT phase, and rather than allow myself to run towards RED without noticing it, I am able to pull back, tell my husband that I’m feeling too stretched, articulate what it might be that is pushing the accelerator towards depletion and see what steps can be taken to slow it down.

IMG_8250

What are your top 3 go-to self-care essentials and how do you fit them into your busy life as a mum?

Without doubt for me the Number 1 is movement: when I’m rolling towards the Amber warning sign, one of the first things I notice is that I haven’t made even 3 minutes to do any Pilates over the course of the previous few days. I ALWAYS do at least 5 minutes of Pilates a day. It doesn’t have to be a full class. Just daily snacks to check in with body and mind. And inherently Pilates is inextricably linked to my number 2 which is: breathing. Taking full, mindful, deep breaths. I can see it with my clients that they arrive slightly burnt out and stressed but they leave rejuvenated and energised yet softened. That is the effect of movement and breath. It’s a non-negotiable.

My number 3 is SPACE. So whether that’s getting out to my Sunday morning yoga class which I try to diarise (although writing I have actually missed the last 4 weeks because life gets in the way sometimes), getting some green therapy with a run (•when I say “run”, I wish I was a runner but often I am just a brisk walker. I’m working on it…) in the park or by the river. Or if you can’t actually escape the house, taking time to have a hot bath when the kids are either not there or are in bed. No phone. SPACE. Creating some mental and physical space. I have recently been dipping my toe into meditation, and for me that is about creating the mental space, allowing feelings to be, to release or assimilate rather than linger and fester.

img_5599

If you could go back in time, what advice would you give to your pregnant or new mum-self?

…..Oooph. So much. But mainly, in a nutshell: be kind to yourself. You’re doing ok. Don’t compare yourself to anyone else. Don’t allow yourself to feel like you’re being judged. Be kind to yourself.

 

NEOM blog: Reset the Supermum Notion

NEOM blog: Reset the Supermum Notion

Regular readers here will know what a fan of an uplifting scent I am.

Since my fully indulgent self-care gift of a yoga retreat in Ibiza with my best friend last year, where i had 4 NIGHTS OF UNINTERRUPTED SLEEP which was facilitated by a meticulous ritual of NEOM sleep sprays, balms, oils, I only have to have a waft of the NEOM sleep range and I’m transported back there, right to serenity, to sleepful balmy nights, to peace. Ooooommmmmmmm shanti.

Scent is so important as a visceral evocative tool to tap into for your well-being. Nothing is swifter than scent to send you to a moment in time where you felt a particular emotion, a moment in time suspended forever.

I always carry around with me on the go tools for uplift. If you’re feeling drab and low, a quick whiff of a zesty essential oil burst will give me a second wind and more of a spring in my step. At the NEOM Kings Road store you can take part in their Scent Discovery Test. This is way of checking whether your underlying wellbeing need is better sleep? Less stress? More energy? Or a general mood boost?

You inhale each of the essential oils blends, and the scent travels to the hypothalamus – a gland in your brain responsible for releasing the hormones which control how you feel. At the hypothalamus, your body is most attracted to the essential oil blend that it needs revealing whether you need sleep, de-stress, energise or lift your mood. My discovery test revealed that I wanted the Scent for Happiness overall – which, well, makes sense doesn’t it, wanting generally to be happy. And surprisingly, when you’re feeling shattered you might not necessarily need the energy vibes, you might actually need to listen to your body and indulge in the sleep vibes.

I was absolutely honoured to be asked to contribute to the NEOM well-being blog this week. You can read the full article here. Snippet follows below, enjoy and let me know what your favourite scents are for happiness, calm and uplift.

  • At Neom we have a mantra – ‘wellbeing small steps, big difference’ – do you agree? why/ why not?

Absolutely agree. Sometimes we feel like our goals are a bit overwhelming and you don’t know where to begin when you just see a big mountainous goal in the distance, it’s all too easy to give up when it feels like an unachievable overwhelming task.

If you break it down into small steps, you set an intention to move towards the goal, like strapping on your walking boots, taking one step at a time, and before you know it you’ll be halfway up the mountain and it’s not half as intimidating.

  • We believe that lack of sleep, poor energy, stress and mood dips are all related – do you agree? why/ why not?

Yes. it’s a spiral of negative mood/physical lowness which makes it harder to pick yourself up once you’re there. Lack of sleep is such a debilitating issue. When you’re exhausted, and especially if the sleep is taken away from you by a third party (hello, children!) you feel out of control, and your coat of armour for dealing with daily stresses is removed. Everything seems more challenging when there is a lack of sleep.

But we don’t offer ourselves the acknowledgement that it’s ok to take things easy when you are in the phase of life where small people are a chink in your wellbeing armour. We still strive to be “normal”. When actually, it’s ok to give yourself a break. The first step is noticing your internal dialogue in those exhausted days, and having a tool for calming the domino effect into stress and mood dip.

  • What small steps do you think can help us? What’s the bedrock of wellbeing in your book?

1. – Breathing. The most important thing firstly is to pause, and breathe. It is the most fundamental tool in my own personal toolkit. Taking a long, slow inhale through the nose for a count of 5, allowing your abdomen to open and soften with the breath rather than breathing into your chest. Then breathe out through the mouth for a count of 8, as if you’re trying to fog a window in front of you. In for 5, out for 8. Soften into the moment. Even say to yourself, “I soften into this moment” can help to calm any stressed mental chatter like soothing a bristling cat.

2. – Notice any negative thoughts running like a loop around your mind. Calm your negative thoughts by telling yourself “thoughts are not facts”. Notice they are there, but don’t invite them in. Sort of like noticing clouds across the sky – don’t allow them to linger, gather and become storm clouds, allow them to pass gently without trying to ignore them or shoo them away.

3. – Smile. It makes you feel a bit silly, but you will fool your brain into creating fleeced endorphins if you smile, even if you least feel like it. Spread a smile on your face – even better, to yourself in the mirror, and you will soften your feelings in that moment.

4. – By the same token – it’s also important to allow your challenging moments to “be”. Too often we see weakness in feeling “bad” feelings and so we ignore or suppress them, and create a swirl of complementary negative feelings around it, guilt, anxiety, fear, worry… When actually, it’s part of the emotional spectrum of being human. A balance of dark and light, yin and yang. Without dwelling in a negative thought loop and allowing it to spiral, imagine calmly sitting down with your challenging feeling, inviting it to be, asking it why it’s here (or simply acknowledging that you are exhausted and your child has just thrown their dinner on the floor – it is normal to feel angry and at your wit’s end under the circumstances). Say to yourself that these feelings are natural, normal, healthy. And ultimately that will enable it to release itself, without being suppressed.

Series: What’s in Your Toolkit? 10 – Eminé Rushton

Series: What’s in Your Toolkit? 10 – Eminé Rushton

I met the lovely Eminé last night at a Psychologies event at the Neom store on the Kings Road  – a place I would gladly while away many hours, its array of scents and general atmosphere of space and serenity are good for the soul. Eminé has an ethereal beauty about her, and a calm wisdom about all things wellness. I wanted to tap into some of that wisdom, to share with you wonderful people. Enjoy!

IMG_1678

Tell me about yourself – what’s the day job?

I’m Wellness Director at my favourite magazine, Psychologies. I took the role 7 years ago, when it was ‘Beauty Director’ and swiftly engineered it to include health, and then, last year, moved the role, and our content, into whole-hearted holistic wellbeing, which is where my heart is too (never been a ‘beauty’ girl!).

I’m now also running my own little conscious consultancy, LEAF, which is all about helping the most ethical natural brands find a voice, and working to get them out into the world in intelligent and thoughtful ways. I also run the wellness blog, The Balance Plan with my husband Paul – a home for our recipes, ideas, beliefs and a fresh look at living Ayurvedically (which we are passionate about) in the modern age.

IMG_1673

I love your Psychologies 360me campaign, encouraging people to become more aware of their health in a truly holistic way, Tell me more about that. Do you find that people are more keen to nurture their souls, more aware of their mental health nowadays and understanding of modern life’s potential effects on it?

The shift in our collective conscience, in just these last few years, has been remarkable. People only ever used to talk about health in relation to weight loss, dieting, bikinis… it was ad infinitum and ad nauseam and wholly disheartening.

IMG_1677

When I launched #360me, the aim was to focus on how we would all FEEL, not look, and to understand that we are not just a body – we are a nourishable soul/spirit, a beautiful mind and a complex gut too… wanting to knit all the pieces together, to say ‘I shall aim to join these dots within me, to enjoy doing so, to celebrate my variousness and all of my multitudes’, was the starting point. No diminishment – no diets, calories, formulaic exercises. Our health should never be based on a formula!

The reception to it has been utterly amazing. I think it’s so rare to find a magazine that talks in a solely wholly celebratory way – that offers practical advice without making you feel insecure in any way. There is so much more conversation around our mental health these days – we’ve seen a huge conversation starter with the royals, and it’s being picked up over and over again.

IMG_1671

We’ve long known that 1 in 3 people experience significant mental health challenges in their lives, but it’s never been the case that 1 in 3 would openly TALK about it. We’re not robots, we’re ever-shifting and changing beings, and it makes perfect sense that we will all experience extremely trying, upsetting, challenging things and go through dark and sad times.

There should never be any shame in that. It’s also about realising that some very small things can have a very big impact on how good we are able to feel. Being kinder to yourself. Creating a sleep routine. Eating nourishing food in season. I think we’ve woken up to the fact that we can’t batter our bodies and bruise our spirits and then expect to make it all better with a spin class and a multi-vitamin. We have to start from the ground up – inside our selves.

IMG_1675

When I became a mum, one thing that immediately slipped by the wayside was my skincare regime. Up until then my skin had been something I nurtured and loved to look after, so it made me feel quite low that my skin really suffered from the lack of sleep/care/time and hormonal storms, suddenly my face was something I was ashamed of, and wanted to hide  from the world (which is quite hard to do…). Skin is the first thing that starts to show imbalance in body and mind. As a qualified facialist, what would your top tips be for sleep-deprived busy mums to try and keep their skin at its optimum (under the circumstances)?

IMG_1672

Oh I know that very well, as someone who was sleep-deprived without respite for 3 entire years. I was lucky I suppose, as worked in the industry, so would still make time (even on a lunch break) for a facial, massage or an infrared sauna… and these things helped keep me feeling more well than I would have done without them. I also found that if I was able to continue to nourish my skin through my diet – lots of omega 3, vitamins, antioxidants (and topping up with Wild Nutrition or Pukka too), my skin saw the benefits.

But let’s be honest: when you’re exhausted and very low on sleep, not much can replicate what you’re missing. I learned the art of napping, several times a day, with my youngest (I took 8 months mat leave), but with my first, I went straight back to work and didn’t get a full night’s sleep for almost 3 years… no pot of cream will help with that! So, when I could, I took magnesium baths, practised a bit of yoga, and got to bed as early as humanly possible.

IMG_1676

Even if I was woken 3 or 4 times (or 10!), I’d still have had a bit more sleep at the start of the night. Lack of sleep also really raised our cortisol levels and can imbalance our hormones, so I’d also recommend taken pure and high grade Ashwaghanda (an adaptogen that combats stress) and Shatavari (which balances the female reproductive system), every day. Pukka and Wild Nutrition, are, once again, my go to brands here.

What are your personal mental health tools in your own toolkit?

Learning to meditate with Will Williams, last year, was a big turning point for me. Prior to that I had attended this retreat at 42 Acres with Tony Riddle and Carly Grace and Alan Dolan, and meditation came into my life at a time when I really needed it. The difference I felt after a few days’ rest, meditation, breath work and sound baths, at 42, was unbelievably profound. I could have taken every single spa trip over my 15 years as an editor and the level of wellness I felt after just 3 days at 42 Acres was deeper and more powerful than the whole ‘spa’ lot put together. That’s when I really realised that I was missing a big trick – that pampering, spa-ing, eating well, are all wonderfully salubrious and relaxing, but to really make a big change, and one that then flows into every other part of you, it needs to work on another level – you need to get into the mind, in a significant way.

IMG_1669

I’ve since done long meditation weekends with Jody Shield, have taken up more regular yoga with a great online company, Movement for Modern Life, and meditate every single night, in bed, just before sleep. Meditation levels me out and buoys me up more significantly than anything else. It’s my ultimate tool, and I recommend Vedic Meditation to anyone who’s struggled with other forms… it’s the simple repetition of a sound, over and over, in the mind, which gives you a focus and makes it so much easier to allow that wandering mind to free itself from the unrelenting babble.

The big question: How do you balance work and life?

Oh my, I am still trying and learning, every single day. Some days I nail it – but that often relies on the kids playing ball – going to sleep on time, not waking, and all of us being happy and sympathetic to one another! There are some really simple things that do help… trying to wake up with a smile, ‘hey, I get another day! lucky me!’ and waking the children with positivity too. We always sit down to a family breakfast – that’s my husband in the kitchen, cooking up a storm, while I get kids dressed and ready for school. Sitting down, eating, chatting about the day ahead, is a nice way to begin. Arguments can easily kick off between my two children who are both pretty fiery and headstrong, but sometimes I’ll do something funny, like open a window and tell them to waft their worries and whinges outside, and that can diffuse things!

IMG_1667

I work very dedicatedly all day long – some days I am at my computer for hours – stopping only to stretch or eat – but I try to balance this with days where I am very mobile and in meetings, hotfooting it across London. If I have to work in the evening, I’ll do no more than 90 mins once the kids are tucked up, and then it’s a real strict shutdown. I turn my phone off, laptop off, and leave them upstairs in my study. I then light a Neom candle downstairs and get the diffuser going in my bedroom, so that soothing scent starts to waft through our space, as I potter around tidying, washing, organising, cleaning… then lights go off, candles flicker, I may bathe or do a short yoga class, but I am strict about always doing my 20 minute meditation just before bed… I may fall asleep mid-med, which is lovely too… the biggest thing that derails me is feeling overwhelmed. That sense of HOW ON EARTH AM I GOING TO MANAGE ALL OF THIS?

What life has taught me is that I do manage. That the time it took to worry and dwell and fear is much better used DOING. Even just making a list can help you feel as though you’re a bit more in control. Sometimes too, the things you dread doing are almost pleasurable once you get down to them – there’s always a sort of satisfaction to be gained from the action – so much more satisfying than the hypothetical phase of worrying about it! Being very strict with my diary is another one. Some people must think me so rude – they’ll email to ask to meet up (and I love meeting up with interesting people!) and I’ll say that I can’t see them for two months. It’s not that I am so utterly busy every single day, but that I need to build breathing space and non-travel days into my life too.. days when I can sit at home, write, think, mull, create… rather than go into another day of back-to-back meetings.

IMG_1679

That’s working for me, with two big work roles to balance  (and that doesn’t include motherhood!), and a sense that I don’t want to be swallowed whole by it all. Pace is important I think and we don’t tend to give it much thought – but I’ve learned that if I have one very busy on-the-go rushing day, I like to follow it (if I can) with one calmer and stiller day.

IMG_1674

Wellbeing hacks for busy mamas

Wellbeing hacks for busy mamas

We all have those days where the rhythm is just “off” and from start to finish things seem to be on the wrong trajectory.
IMG_6013
I’m on Day 6 of my 66-days to positive habits – it takes an average of 66 repeated acts for humans to create habits (and sadly, much fewer to break them) and as part of creating a positive atmosphere around my daily decision making and mindset I’ve been immersing myself in positive wellbeing podcasts such as MoxieCast and the Supermum Podcast.
It’s making me much more conscious of how i can get a positive mindset back on track quickly so as not to be derailed for the entire day. It’s so easy to “write off” a day that’s started diabolically (zero sleep, lost keys, children refusing to put shoes on, more insanely awful news on the radio GAAAAAAHHH) and allow the frazzled state of mind to just gather momentum as the day progresses.
This frazzled mindset can lead to bad decision making in terms of thinking “sod it” to that packet of crisps that you don’t really even fancy, or ploughing through an entire bottle of wine and a bar of chocolate on a Tuesday evening, or staying up until way past midnight scrolling your social media or working when you could be connecting with your partner, or nourishing your soul by sleeping.
What we need for those FFS! mothering moments are:
5 easy hacks to get back on track 
1. SCENT 
I’m a big fan of squirting, swooshing, rolling and spritzing scent to uplift and energise. Thats because scent can transport you to another world in an instant. A happier, nicer smelling world. So when I’m feeling low of energy I have a few wonderful scents in my toolkit:
  • Anything by NEOM is always gratefully received by my senses.
  • Scentered roll on balms are simply amazing. I first discovered them at a Jody Shield event, and I’ve been hooked ever since. My favourite is the Sleep Balm at night, and during those testing moments during the day, Escape: a mixture of Oud, Frankincense and Sandalwood which instantly creates a tranquil atmosphere of a Balinese spa.

IMG_1547

  • Earth Mama Angel Baby Happy Mama Spray saw me through both pregnancies and I still use it as a room spray for my Pregnancy Pilates classes. It’s a happy blend of energising and uplifting essential oils including lime and ginger
  • Absolute Aromas Equilibrium blend of essential oils which includes Rose, Frankincense, Bergamot: one sniff and it instantly soothes and balances.

2. BREATHE
Such a simple hack this one it shouldn’t even need saying, but, well, simplicity is key to a balanced life, no? Breathe.

In those moments where you’re having to go back into your house for the 5th time to retrieve something else you’ve forgotten, your toddler is having a meltdown and your 5 year old is cross with you for making him wear suncream, and you wonder what happened to your old life where things seemed peaceful and in control…? Those moments. Soften into the moment. Take a 5 second inhale, and allow an 8 second exhale. Ahh.

3. SMILE
You’re never fully dressed without a smile. OK, sometimes legitimately you really don’t feel like smiling you feel more like growling, and that is totally normal and to be expected from a healthily balanced life.

IMG_1462.JPG

But, just occasionally, notice if you’re wearing your woes on your face without even realising it and it’s causing your soul to feel sullen and woeful too. I suffer from Bitchy Resting Face syndrome – so does Kate Moss, I’m in good company – but sometimes I allow this to linger into my internal dialogue, and it can be shrugged off very easily simply by smiling. When you smile, you fool your brain into stimulating the happy hormone response, and so it gives you an instant boost, even if it’s just a placebo. Say, CHEESE! Being goofy might then trigger an actual smile because you feel like a wally doing it.

4. CHECK IN WITH YOUR POSTURE
Notice if you’re slumped forward, not breathing (see above…), tucking your bottom under, rolling your head down and squishing your heart and lungs. Open, unfurl, lengthen, look up. LOOK UP. Revitalise by imagining the effects of water on a wilting plant.

You can encourage yourself to unwilt, by opening your chest, lengthening your spine, breathing wide and full into that new space that has been created in your torso.

5. FACE PALM
There is a magic spot used in Traditional Chinese Medicine which is the point in between the brows, the third eye chakra. I once spoke to an Acupuncturist friend of mine who used to work with violent criminals on a rehabilitation programme in prison.
He said he favoured this pressure point when treating these men, which sent even the most aggressively fraught man into a blissed out space.
Karen Cannon, a blogger, wellbeing & self-love junkie, and “wisdom guru” (I love that title) interviewed psychologist Suzy Reading (who has featured here on What’s in Your Toolkit)  on her blog recently and her answer recalled my acupuncturist friend’s anecdote about this spot:
What is your go to thing for comfort when it all gets too much?
Think of Homer Simpson saying d’oh! He instantly brings his hand to his forehead. When we experience shock, this is the common place hard-wired response – to either bring the back of your hand to your brow, or if you are sitting, you rest your head in your hands. It is instantly soothing for your parasympathetic nervous system and helps mediate the stress response.
This is the first thing I turn to when I need comfort. It may be in the form of earthing my brow if I am seated at a table, if I’m on the go, I will make two gentle fists and press them into my forehead as if I were massaging imaginary horns or I surrender in a yoga childs pose. Try it!
Feel how it connects you with a feeling or peace and ease. Physically it softens your eyes and jaw and tension melts away.
So there you have it people. 5 easy hacks to get your mindset back on track.
Let me know how you get on!
Route 66 – setting intentions and the S word

Route 66 – setting intentions and the S word

It takes 66 repeated acts for the human brain to register a new habit. So, I’m on a 66-day mission to create positive body habits and beliefs. Join me on Route 66!

img_0971

Day 4: Today: setting intentions. I woke up this morning shivering, despite it being 27 degrees C in our bedroom due to this heatwave we’re having in London Town. A raging sore throat and swollen glands. A recipe for feeling low and crappy? Well, weirdly, I don’t feel as bad in spirit as I do in body. And I think that that is the emerging resilience that has been developed over this past year of understanding and working with my internal dialogue a bit more positively. Through therapies I learnt while writing The Supermum Myth, through mindfulness and generally caring for myself a bit more through yoga and self-compassion.

For me, the mind is definitely on board. Sometimes it’s still hard for me to put that into action so that my body will catch up. But that’s what Route 66 is all about.

So today I woke up perky of mind if not of body. A lot of the perkiness is due in part to Freddie having learnt finally to sleep at age 2 and a half…I’m always wary of bandying the S word around with mums, as if you’re suffering from sleep deprivation reading this it can make you want to bash the screen in with frustration and envy. it’s such an emotive time when you’re having your sleep sabotaged either by small people or by anxiety-induced insomnia. Freddie has been sleeping relatively reliably overnight now for about 3 months, and the difference it has made to my resilience is profound and palpable. So, if you are feeling sleep deprived and exhausted – give yourself a break. Be kind to yourself. It is HARD to have any resolve or resilience when you have lost the cloak of armour which is a good/reliable night’s sleep.

IMG_9309

With that in mind: for me, setting an intention for the day, which I became aware of as a yoga practice of sankalpa (setting an intention and dedicating your yoga practice to someone or something else) is a powerful way of creating a positive trajectory for your mind and behaviours for the day. I’ve gradually started to see benefits of visualising an intention at the beginning of the day.

This morning, feeling groggy of body, I decided that my intention was to feel as positive as I could today. I took lots of deep breaths, then coughed a lot at that effort, and lifted my spine which immediately creates positivity. Often our posture reflects our emotional and physical wellbeing in a way that we don’t even notice. Collapsed shoulders and sunken chest depict low mood and squish your heart and lungs. So, open, breathe, nourish your heart centre. Even if you’re exhausted and sleep deprived, this will help you to feel more open and positive.

IMG_1946

Setting this intention has meant that every decision I’ve made in terms of the choices about nourishment etc for my body have been influenced by this. My throat is full of razors so I’ve made myself a banana smoothie with coconut water, to nourish and soothe. I’ve tried to drink a bucket of water – not least because it’s bloomin’ hot.

IMG_4904

Setting intentions encourages you to be more aware of the details of your daily life. To notice the silver linings and foster a grateful attitude, which can build your resilience for the days when everything seems to be derailing and you wish you’d never got out of bed. It means you’re more likely to be able to see what’s in the half empty cup.

What intention will you set today, tomorrow? It’s an empowering tool to add to your vitality toolkit.

IMG_1943

I’d love to know how you’re doing on your 66 days to vitality and wellbeing!

img_0905-1

Series: What’s in Your Toolkit 9 – The Supercharged Club

Series: What’s in Your Toolkit 9 – The Supercharged Club

It’s time to get Supercharged! I first met Mary and Emma from Supercharged Club last summer, at an Instagram mums meet up. I love their energy and vitality, and the camaraderie and joy they seem to spark off between each other.

IMG_1517

Searching for mojo, I signed up for the mission at the end of last summer. And it totally changed my mindset, altered my understanding of my habits and behaviours that I had never really considered being patterns. It’s not a diet, but a holistic mind-body recharge. They have 6-week missions which help mums to get back into their minds and bodies, to bring back their sparkle and establish good habits to serve them well for the rest of their lives. No fads here. I wanted to find out what was in their personal bumbag of wellness tricks.

IMG_1518

Tell me about Supercharged Club. How did you come to be? 

Supercharged Club was born from conversations whilst Mary was studying Performance Coaching and NLP, Emma was struggling to understand why her clients were doing fabulous work in her classes and 1-2-1s but not making long term changes. The answer was in their minds! So combining forces of BODY POWER and MIND POWER plus the two of us sharing our own unique adventures right alongside clients is the magic we now call Supercharged Club. Our online 6 week missions get called ‘LIFE CHANGING’ and us two get called ‘Supercharged Power Duo’ there is nothing like Supercharged Club out there, which is what makes us different!

The connection and community that you manage to create in the missions is a little bit magic. What’s do you think is your secret ingredient which makes mums find that connection between mind and body and start to make positive changes?

The secret ingredient is US! Being honest, raw, brave with our adventures in overcoming binge-eating, excess alcohol drinking, relationship issues, bulimia, distorted body image, depression, both of us regardless of our differences sizes have all been drawn in by clever marketing, societies ideas of ‘perfect’. We are funny, compassionate, passionate about what we do, kickass at inspiring and motivating, and not forgetting totally badass!

IMG_1519

What are your own tools in your mental and physical health toolkit?

Different for us both, at different times but currently Emma’s go to tools are the power of thinking before taking action, reflection, playing back videos of herself having captured messages from herself in different states (hungover, and hangover free) helps drive her behaviours and decisions. For Mary its the power of the pause, feeling her feelings, (there has been a lot of tears recently!) journalling, yoga, and meditation.

These work for us at the moment, but we have hundreds more waiting in our imaginary bumbag plus we do every 6 week online mission right alongside some badass women who inspire and motivate us daily to live our best lives and age in health.

IMG_1520

Check out Supercharged Club here