The Willpower Muscle

Apr 08, 2021

Throughout our day we make 1000’s of decisions both consciously and subconsciously. When it comes to understanding willpower we have things that we would like to be doing and things that we definitely want to stop doing. In terms of willpower we can divide these into ‘will’-power challenges and ‘won’t’-power challenges.   For example, if you want to limit eating junk food or stop watching so much TV, these would be termed won’t-power challenges.  On the other hand if you want to exercise or floss your teeth everyday these would be will-power challenges.  

So the first step in your willpower success is to divide these mentally into things that you want to be doing and things that you want to stop doing.  With this list divided appropriately, you can then start the process towards change.

Willpower is a muscle:  If you think of willpower as a muscle the more willpower press-ups you do the...

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Plan To Fail

Mar 17, 2021

So we’ve all made it through the first quarter of 2021 and can see the sunrise of a new world balance, emerging between homelife and worklife. In that regard, we have to start planning new routines as the old ones fall away….

For some, lockdown was a significant challenge and for others it was a blessing. However, as there are glimmers in the distance of the office-cogs starting to rotate, how do we maintain some of the great work that you have put in and avoid falling back into old habits?

Previously, we discussed that habits were formed by 3 R’s - Reminder, Routine and Reward.  This habit formation principle is at the foundation of every established willpower challenge in your life.  Each is likely to have a reminder for you to do something (or not do something) and once accomplished some type of reward. 

So for those of you who are concerned with a new working routine and considering the possibility of hybrid working (half at home and half in the...

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The Power Of The Sun

Mar 04, 2021


As we start the steady climb toward Spring, we ask, why does the sun feel so good?

The sun’s rays are made up of different types of UV light.  In particular UVA, UVB and UVC.  UVC is filtered by the atmosphere which only leaves UVA and UVB.  The majority of sunlight reaching us is UVA and it is this ray that is responsible for premature ageing of our skin, leaving sun spots.  On the other hand UVB is responsible for the burning of our skin and that sudden urge to reach for the Aloe Vera!  

Whilst there are clear detrimental effects of having too much UVA and UVB on our skin there are definitely significant benefits of making sure that we get enough.

There are two main reactions that happen when we are exposed to the sun.  

The most obvious one is that the sun’s rays (UVB) help us to make vitamin D.  The parts of our skin exposed to the sun immediately begin to ramp up the vitamin D manufacturing process from cholesterol and...

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Don't Worry, Stay In The Present

Feb 18, 2021


People often ask us for ways to help them feel better during the day.  While the answer can seem complicated and involve a deep analysis of ones nutritional habits, sleep routine, exercise program, in fact it is often better just to pause and take a look at our thoughts. 

Let’s look at the premise that, if you can conceive it, you can achieve it.  On the surface that seems like a good thing, however what if we only conceive negative emotions and thoughts, what then?  It leads to worry and anxiety.

If we break down the word, worry, in a little more detail we can start to identify what we are worried about:

  1. Things that can’t be changed - past events
  2. Things that will never happen - future events
  3. Illogical deductive reasoning - wrong conclusions
  4. Petty miscellaneous things - did I leave the iron on?
  5. Real worries that we can’t do anything about - outside of your control
  6. Real worries that we might be able to do something about - maybe able to control...
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Failing My Driving Test

Feb 11, 2021

At 18 years old I was booked to take my driving test in three months time.  Each day I would go out and practice in the car until I knew that I was ready to take the test.  The only thing is, in the evening I would worry about what would happen on the day of the test.  Would I pass, would I fail, night after night I worried and worked through all the possible fails that could happen. 

Finally the day of the test came I got in the car and…. the test was awful.  My legs turned to jelly,  my brain slowed down to a stand-still and I bunny-hopped all around the block.   

You see although physically I was prepared to take the test, my mental preparation was working in the exact opposite direction.  I was planning to fail the test night after night - I was scared of failing but that was all I was working towards.    I was stuck in a fear cycle.  I was so scared of failing that all I could do was practice failing night...

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Did your new year’s resolve, dissolve?

Jan 25, 2021

As we approach the end of January we get a chance to reflect on just how we are doing and we ask ourselves did your new year’s resolve dissolve?  

As the new year’s clock strikes the final gong of midnight we are often motivated to make changes towards new goals. We started the month with great intentions, so as we near the end of January, how are we doing? 

The first couple of weeks are relatively easy for many as it’s new and exciting but as we head past week three, the excitement is wearing thin! In fact, research shows that in the US by the end of week 2, twenty-five percent of people have already given up their resolution. So as you struggle to hold on to the waning pendulum of new habits, what can you do to keep it going? 

Can you become the 75%?

  1. Reflect - This is your opportunity to take a step back from your new goal, behaviour or routine and see if you are actually doing what you wanted to do. If you are, then great,  on the other...
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How to make changes that last

Jan 13, 2021

Did you stay up late on New Year’s Eve to make sure that 2020 did actually leave us?  If you did, were you disappointed that 2021 was exactly the same as the day before? 

While the year transitioned and gave the illusion of something new, apart from the date what else changed?  You are the same person with the same set of skills and surrounded by the same people; nothing actually changed! So what can we do to make changes that last?

For most, the new year brings with it a sense of opportunity and a desire to make positive changes in habits and behaviours. The majority of these changes are usually focussed around nutrition and weight, exercise and routine.  

When it comes to habit formation and real change there is one concept which is important - success.  Whether you want to change your posture, your desk setup or your entire life you want to avoid making changes that can’t be maintained. Smaller changes with achievable goals are usually...

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Think 20, 20, 20 in 2021

Jan 08, 2021

As we settle into 2021 we often think about the changes we want to make to our health and wellbeing. Here's a tip for developing healthy new working habits.

Simply apply this rule when working and it will help you to rest your eyes, body and brain.

Every 20 minutes stand up for 20 seconds and look at a distance of 20 feet away.  

20 minutes: Standing every 20 minutes helps reset our posture, offload the discs in our spine and lengthens some of the muscles that get tight when we sit down.

20 seconds: This short period of time away from the screen creates a succinct but useful window to reset our brain and restore our concentration.

20 feet: By lengthening the focus of our eyes, we decrease eye strain which can occur when we stare at a computer screen for too long.

By consistently practising this easy rule, you will alleviate the symptoms of stress on your body to remain focused and productive.

Remember to keep your work life well in 2021 and think...

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Could we become as adaptable as COVID-19?

Dec 22, 2020

We’ve all learned a lot about viruses in the past year, probably more than we ever thought we would need or want to know. The interesting thing that we are noticing now, particularly in the UK, is the emergence of a new mutation of Covid-19. 

So what can we learn from Covid-19 that we can apply to our lives? 

Adaptation helps survival!  The virus replicates itself so often that it makes small errors or mutations in its’ genetic blueprint. Sometimes these lead to disadvantages (decreased contagiousness) and other times these lead to advantages (increased contagiousness). Naturally, the disadvantages die out whereas, in this particular case the mutation has led to the increased speed of spread so the virus can infect more people more quickly; a significant advantage.

How can we adapt like a Coronavirus? 

Now unlike Covid-19 we aren’t able to keep replicating our DNA and hope that one of those mutations leads to an advantage, this...

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Tips for when you start planning your Holiday feast!

Dec 09, 2020

There’s always a temptation at this time of year to think that no matter how badly your nutrition is for December it’s okay, as you can sort it all out in January! However, the research suggests that when you use the mindset that you’ll sort out today’s bad habits tomorrow, it creates two new problemsFirstly it sets up a “what the hell” mindset today, as you excuse all your good work and secondly, it creates a “what’s the point” mindset tomorrow.  Meaning, that when you’ve gone so far away from where you wanted to be, your brain can’t see the route back and gives up at the first hurdle.

So, what nutritional plan should we have navigating our way towards the holiday period?

  1. Plan, plan, plan -  As the old saying says - failing to plan is planning to fail.  If you can plan out your meals for the week, ahead of time, then you can keep yourself more on target with any long term plans that you...
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