Every January, about 40% of us will vow to change one thing or another about our lifestyle. This tradition  rears its head every New Year when we resolve to change an undesired trait or behavior,  accomplish a personal goal or otherwise improve our life

New Year’s resolutions usually come under one of the following:

• Weight loss
• Finance
• Career
• Personal development
• Health and diet
• Fitness
• Stress management
• Focusing on personal relationships

We start out full of intention and motivation but the 6 months later, 60% of us have completely forgotten all about our resolutions and what we were trying to achieve

But carrying out your resolutions can be done if we apply some simple tactics, here are 7 to help you

1. Know What  Motivations you 

There are 2 types of motivation:

• Intrinsic – this means your motivation comes from inside. You are doing something you love. For example, you prefer jogging, going to the gym, or shopping by yourself because you like how you feel afterwards.
• Extrinsic – you’re pushed forward by actions either to avoid something or for the reward. In other words, you prefer working out with your friends, and work harder when there’s a reward system in place.

Once you figure out your motivation type is, then all you have to do is put yourself in situations that make you more excited to accomplish even more.

2. Actions speak louder than results

Deciding on a goal for the New Year is always easier said than done. However, the tricky part is taking the steps to reach your goal. If you want to stick to your resolutions, it is better to break each step down into smaller goals, if possible, to make them more manageable.

Also, each time you achieve a goal, reward yourself and feel proud of what you’ve accomplished. Positive reinforcement is crucial to help guide you as you push toward your goal and commit to your resolutions.

 Make sure your actions are SMART:

• Specific. Be specific about the result you want, this will stop you from making excuses.
• Measurable. If you evaluate your progress as you go you will be better able to keep yourself motivated
• Achievable. Break your goals down into smaller goals that together, achieve your bigger goal.
• Relevant. Make your action relevant to your goal, otherwise why bother?
• Time-bound. Set defined end dates for smaller and larger goals.

3. Be Honest with yourself

The more realistic your resolutions, the more likely you’ll see them through. If your goal for the New Year is to exercise more, then start small. Instead of planning a 5-day workout week, go for 20 minutes a day then increase gradually.

You’ll find that, as with all goals, as soon as you start seeing what you’ve accomplished, you’ll be pumped to do even more. However, it’s crucial that you stay away from the “all-or-nothing” approach. Doing something, even if it’s a small piece of what you’d originally planned, is much better and more productive than doing nothing at all.

Also, it’s equally important not to have too many resolutions up on the go at the one time. Make a list, prioritize them, and go from there. Once you feel the first one’s in the bag, go for the second, and so on. Focusing on one goal at a time will channel your energy and efforts there, helping you reach your target faster.

4. Think things through

Having a positive mindset you will always have set backs. Start again without berating yourself. Be smart and anticipate these obstacles so that when they do appear, you’ll be prepared.

For example, if you get bored when you exercise, choose upbeat workout music that’ll get you revved up. Or you can workout at home, as you catch up on your favorite TV shows. Buddy up with a friend to go to the gym you, you won’t let a friend down. The idea is to nip the gremlins in the bud before they become stronger than your willpower that way you can overcome any obstacle that comes between you and your goal.

5. Be accountable for your actions

Accountability means you’re taking responsibility for the choices you’re making. This may seem easy to do at work when you have a deadline and a boss reinforcing it. It may not seem as easy when you’re home alone and skip out on cooking a healthy meal, and order take-out instead.

You can enlist the help of a friend or join a support group where you’d know that you made a certain commitment to someone, it can be a walking group, a study group, simply sending a photo of your home-cooked meal on social media or, you can hang a calendar on your wall with progress notes so you can keep tabs on how far you’ve gotten and what still lies ahead.

6. Find some to be in your corner 

If you want to get fitter and healthier most gyms these days have Personal Trainers who keep us motivated and depending on your resolution, there are all sorts of Life Coaches, Mentors, Career coaches Find someone that you personally resonate with to help keep you on track and who can be the person to cheer you on

7. Create a Vision Board

 A Vision Board will help you to stay reminded of what it is you want to achieve as long as you craft it properly, place it where you will see it daily. YOu can learn more about Vision Boards here

Keeping your New Year’s resolution can seem scary at first. However, with these 7 tactics, you can do anything you put your mind to. Remember, once you accomplish your first resolution, you’ll find that it’s not only beneficial, it’s fun as well!

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How persistent are you when you meet a challenge?

Are you persistent enough to get things done?

What is Persistence?

The dictionary describes persistence as “firm or obstinate continuance in a course of action in spite of difficulty or opposition” but here are a few other ways of describing persistence. 

Persistence is; your ability of continuously moving forward no matter what you might be feeling,

Persistence is; when you push past the point where you feel like you want to give up, throw your hands up in the air, surrender and quit altogether.

Persistence is; a combination of your desire and your willpower, your urge to get there, no matter what happens.

Being persistent is; having determination. Just like the waves wearing down a rock a litle at a time.

If you want to see persistence in action, watch any young child and how persistent they can be when they want something. The child never falters they will try every angle of persuasion until they get what they want, it’s pretty difficult to resist them.

Can you find your persistent child?

It might just be some fun to tap into your Inner Persistent Child and see how persistent you are when you want to be.

Close your eyes for a moment and think about a time when you were really persistent when would not give in until you got what you wanted.

How did it feel when you got what you wanted? Really feel the sense of achievement and all the other feeling you felt. 

Now imagine how your life is going to be if you can tap into that persistence whenever you want.

Are you persistent enough to achieve your goals?

Are you persistent enough to DO, BE and HAVE all the things that you want in your life?

Whether we admit it or not, there are times when we are ready to throw in the towel on a project and it takes courage to choose to carry on, until we reach our goal.

Being persistent comes from having a vision of your future and having a  burning desire to make your vision happen. Being persistent pushes you to give everything you’ve got until you make the impossible possible.

TIP: When you feel like you want to throw in the towel, look for that one next step you can take and begin with that one task, that first step, things might move slowly but stick in there, this is where you will find out how persistent you are. You can accomplish each small step and move on to the next step and the next, all you need to do is hold onto to your resolve and persist.

Every step you accomplish will build your confidence and you will move forward building each step on top of the next, and as you go through this process of building you also build your persistent levels.

When you have reached your lowest low and everything seems to go against you, keep your eye on your target. Dig your heels in and stay persistent, think of the persistent child, stand your ground and meet your challenges.

Believe me, we will all have many challenges and setbacks in this life and there is no way that we can avoid that.  But you can help yourself by building your persistence as you move forward and achieve your goals.

I’m here to help

Wisdom over Information 

Mary

086 8381017

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Slow your Ageing process With these 5 Key Tips

Ageing is inevitable. No matter how hard you try, it will catch up with you eventuality, but that does not mean that you have to sit back and let it prematurely take your youth away.

No, there are things you can do starting right now to slow down your ageing process, and maintain your youthful looks and vigour well into an age nobody will be able to guess!

These tips are extremely simple- there’s no magic pill here. Read on to find out the five keys tips you should be doing:

Sleep More

Sleeping is one of life’s simple pleasures, and something that should come naturally to everyone. However, more than half of the adult population is chronically sleep deprived, in the sense that they get less than the recommended 8-9 hours nightly, for many days running.

Sleep is the one thing that everyone has going for them.

Sleep is the hit reset button for your body.

During sleep, repair ensues, so that proteins in skin are fixed, hormone production is ramped up, and the process of rebuilding in general. Chronic sleep deficiency inhibits the ability of the body to fix structural defects, including those already programmed in our DNA, which can accelerate greying of hair, wrinkling of skin and deterioration of organs

Get Your Veggies

Eat lots of vegetables. It doesn’t really matter which, but include a variety of different ones, as each bring something different to the table. Most vegetables are extremely low calories, making them perfect for bulk at mealtimes, as you can eat a lot, and not get a lot of calories. In addition, vegetables are full of fibre, which keep intestinal and colon health on point, as well as tons of anti-oxidants, vitamin and minerals, which fend off free radicals and compounds that damage DNA and promote ageing.

Let go of your Bad Recreational Hobbies

Sure, watching TV late into the night is a bad hobby, and it is damaging, but it is not bad in the sense we are referring to.

The ways we are talking about, relate to drinking, smoking and eating junk food. Excessive alcohol consumption places undue stress on your liver whose primary job is to remove toxins from your body. Undue stress on your liver, in some cases, results in your Liver being unable to do its job. The end result is that this accumulation of toxins in your body is bad for your health, and kick starts and accelerates your ageing process.

Smoking, on the other hand is worse in many aspects. With negative effects ranging from your lungs, to blood vessels and more, smoking can age you 25 years in just 5 years.

Smoking stops nutrients from being delivered to your body and your skin suffers. Smoking encourages ageing and wrinkles at a much younger age far than it should, and it goes without saying here that you increase your risk of dying from complications of the lung.

Stay Happy

We don’t expect you to be euphoric all day long, but being happy has proven benefits over being sad, or pouty. This can be explained by endorphins, which are feel good chemicals produced in the brain that boost mood, reduce heart rate and blood pressure, and reduce stress levels as well.

Practicing mindfulness meditation is one of the best ways to develop your appreciation of the little things in life, and improve your happiness and outlook. Frowning just speeds up development of wrinkles and fine lines! So practice being happy!

Weight Train

A little jogging or cycling is good during any point of life, for cardio vascular health  but in order to diminish the effects of ageing, weight training is a must. Not only does muscle help you fill out your clothing, but it can also help prevent skin from sagging, wrinkling, or your posture from stooping.

Nothing screams old like a hunched back and sagging skin, but luckily, weight lifting can delay this for years to come, not only that, but your overall mobility will be kept in check, your bone density will stabilise and you will look great, so do some weight bearing exercises!

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Acupuncture can often produce results faster than common medications, depending upon your condition.

However, it’s still important to try to get the most out of your treatment and commit to healing.

Here are some tips for ensuring that you receive the maximum benefits from your sessions.

BEFORE YOUR TREATMENT

• Keep an open mind. Positive energy speeds up any healing process
  Refrain from alcohol and drugs (unless prescribed) for at least 12 hours before your session.
• Eat a light meal or snack, you don’t want to be starving but you also do not want to be overly full. Avoid greasy, heavy foods that could upset your stomach.
• Wear loose fitting clothes for comfort. Make sure the clothing can be rolled up so that the practitioner can reach all of the necessary acupuncture points, ankles, knees, belly and arms.

DURING YOUR TREATMENT

• If you are asked any questions , answer them honestly and completely. Don’t short change yourself by using answers you think the acupuncturist wants to hear or omitting bad habits. Some questions may seem irrelevant to your current condition, but keep in mind acupuncture is a holistic practice and deals with all aspects of your body, mind, and spirit. The most effective personalized treatment plan will come from honest answers and a comprehensive health history.
• Be sure to alert the acupuncturist about any other treatment you are currently receiving and any medications you are taking.  Ask pertinent questions so that you feel confident and well-informed
• Once the needles are set, take the time to truly relax. A quick body scan starting at your feet and moving up to your shoulders and head will give you an opportunity to make sure your body is completely relaxed.

AFTER YOUR TREATMENT

• For the rest of the day after your acupuncture treatment I recommend that you avoid alcohol, stressful situations, caffeine, strenuous exercise and heavy or spicy meals,
• It’s fine to go to work, school, or other activities following treatment, but avoid overexerting yourself.
• Avoid strenuous activity and caffeine within a few hours of your treatment.
• You may feel tired after your session, so take it easy drink plenty of water and stay at a comfortable temperature
• Be realistic : There is no such thing as an instant cure it may take several sessions and some lifestyle changes
• After your first treatment allow yourself time to reflect, take notes on how you feel, bring them to your practitioner so any necessary adjustments can be made, at your next treatment.
• If you are extremely drowsy you must rest

If you have any questions that have not been answered here

please feel free to call me on 086 8381017

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Oprah says that Vision Boards have changed her life.

Well, Oprah and I have something in common. A Vision Board changed my life, too.

No, it doesn’t mean I got my own TV show and magazine! But that’s not what Vision Boards are all about. They’re about creating your own authentic outcomes in your own ideal life.

For instance, when I made my first Vision Board... I felt it was a nice exercise in day dreaming and childlike in cutting and pasting but as I got into it I began to build an image of what I wanted to do in/with my life.

In fact when I found myself redundant, it was a Vision Board that allowed me to re-invent myself, knowing what I wanted was a huge help in getting me over a very bad time, a time when I felt I had no idea where I was going, My Vision Board helped me to get clear on what ‘I’ wanted for the first time in my life.

At the time I didn’t believe anything on my board was going to happen but even with my scepticism it all manifested even down to a sneaky vision I pasted on for someone special in my life, I’ll tell you about that at the workshop  (they got what they wanted too!!)

In 2011 I facilitated a Vision Board workshop as part of a “Explore Holistic Practices” series of wokshops and a few months ago I got this comment from one of the participants

“I am moving to my new home and I found my vision board in the back of the wardrobe, and guess what ?, everything on it has manifested except for one thing and I’m working on that! I rang my friend who was with me on the course and she checked hers and said the same thing, her Vision Board had all manifested too”

So what about you? Would you like to see how a Vision Board will change your life? (Especially when you give it the true clarity you deserve?)

Check out the dates of my next  CREATE YOUR LIFE VISION-BOARD WORKSHOP. It’s a full-day immersion for you to focus on your authentic life, core clarity and ideal outcomes.

Due to the deep nature of the work, there are only 10 spaces available. Would you like to create your dream life?

Let’s do this.

Email me at info@maryfletcherburke.com and I’ll send you all the information!

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A little bit of fun to see how you are looking after yourself 

If trying to maintain balance in your life makes you feel like a tightrope walker, you’re not alone. Most of us have so many demands on our time and energy, life can feel like you are balancing plates in a three-ring circus.Take this quiz to see how well you are meeting responsibilities, while also recognizing and fulfilling your personal needs and wants.

Circle either True or False

True or False    1.  I  successfully manage my life and take care of myself physically and emotionally.

True or False         2. I Nurture myself to enlarge my capacity to help others.

True or False        3. I eat healthfully and exercise regularly.

True or False        4. I get check-ups, go to the dentist, and take preventative precautions.

True or False       5. I set aside personal, quiet time for myself, whether I’m meditating or simply letting my thoughts drift.

True or False      6. I experience the gifts of each season: ice skating, sledging, bundled-up beach walks; gardening, hiking, more time outside; camping, swimming, barbeques; harvesting the bounty, gathering wood, spending more time inside.

True or False    7. I set aside creative time to nurture me.  I do what I love, whether that’s cooking, drawing, painting, writing, dancing, singing or another creative pursuit.

True or False   8. Reaching out to others enriches my life. I spend quality time with family and friends.

True or False   9. Contributing to the world provides connection and purpose, so I give my time, energy and experience where it is most useful.

True or False   10. I notice and heed the emotional signals that tell me I’m out of balance: irritability, overwhelm, resentment.

True or False  11. If I feel that I’m catching a cold, I realize I may have stressed my immune system with overactivity, so I stop and take care of myself.

True or False  12. When I need or want to, I say no to requests for my time.

True or False  13. I listen to and honour the requests my body makes for such things as a nap, a walk, green vegetables, hot soup.

True or False  14. If I have something planned for myself, I don’t just toss that aside when someone makes a request of me.

True or False  15. I’m busy, but I find time to do the things I want to do.

True or False   16. I’m happy. I regularly experience well-being, contentment, even joy.

If you answered false more often than true, you may want to take a look at the questions to which you answered false and see if you can make some changes to these areas in your life.

Download my Ebook here and see if any of the 7 Steps Women can Recover from Burnout and restore balance in your life, can help.

Please don’t hesitate to call me on 0868381017 if you’d feel you could do with some help.

Author’s content used with permission, © Claire Communications

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