Archive for the ‘Confidence’ Category

15 tips to remain motivated to ‘looking good and feeling good’ by Susan Chan

15 tips to remain motivated to ‘looking good and feeling good’

OK, the resolutions have been made. 2017 will be the year to get your weight under control. I’m Susan Chan, I work as a motivational consultant, Hypnotherapist and life coach, in Ayrshire and beyond. I frequently get asked what are the main things that make a difference?  There are so many tips that can help you get on track. Don’t ever under estimate the power of your subconscious mind! Like most women, I love to look good, feel good and be energised. So how do you remain motivated? Here is a list of 15 tried, tested and successful tips to have you in top condition for the spring!

  • Determine your goals. Keep a diary. Why do you want to gain control of your weight? Write down your target weight. And the time frame. Keep a note of your progress
  • Recognise interim steps of success. Have plenty of these ‘little steps’. Reward yourself every time you hit a target. It can be a massage or a pair of shoes. It does not matter as long as it is something that you love. (No, not chocolate!)
  • For every pound or kilo you lose, put an equivalent weight of sugar, or books into a bag. Lift this up regularly! Feels good. When you are going through a bad patch, this helps you to recognise how far you have come
  • Some people like to keep a note of all the subtle changes in the body, their weight, hip, bust or waist statistics. A record of this will show how far you have come, giving you the motivation to keep on
  • Search through your wardrobe and find a ‘dress’ in what will be your target weight!  Now imagine what it will be like to wear it again. If you don’t have such a dress, go out and buy one in your ‘dream’ size. Keep one of your old ‘sacks’. You know that you will never need to wear it again
  • Tell your loved ones in no uncertain way that you want and expect their support.
  • Realise that not every day will be successful. Don’t beat yourself up. Check your visuals, and get on with a new day
  • Search through the box of photos. Select a few images that remind you of good times…..when you felt good and looked good. Pick out an image when you did not look your best. Use it to remind you how far you have moved towards your target
  • Take time to think about what you are eating. You can eat really well. Plan in advance your intake. Don’t punish yourself by denying all the little treats. Have some, but in moderation!
  • By all means go to a gym if that is your thing, but really all you need to do is walk a little more or take part in a gentle workout in your home
  • Keep in your diary details of people that you admire with success stories to tell. Avoid the shock unrealistic articles in some of the more sensational magazines
  • You can have a ‘buddy’, life or motivation coach to keep you focussed
  • Avoid negative people. They can only drag you down. Be aware of those who are jealous of you and your success. Sometimes you need to keep your inner thoughts safe from such people
  • Continue to reward yourself as you tick off the targets. Possibly a new hairstyle or manicure. The new you is now emerging!
  • Continue to visualise the new, healthy you. You look good, you feel good and you have lots of energy!

Motivation coaches and therapists can empower you to make these positive changes for 2017. It could be weight control, learning how to relax or gain the confidence to tackle your resolutions, to feel and look good. Check our free relaxation and mindfulness mp3 downloads or make contact with Susan

Posted in: Confidence, Happiness, Living the dream, Motivation, Weight Control
December 19th, 2016 Share On Twitter Share on Twitter Share On Facebook Share on Facebook


Looking good! Feeling good! by Susan Chan

OK, the resolutions have been made. 2016 will be the year to get your weight under control. I’m Susan Chan, I work as a motivational consultant, Mindfulness and life coach, in Ayrshire and beyond. I frequently get asked what are the main things that make a difference.  There are so many tips that can help you get on track. Don’t ever under estimate the power of your subconscious mind! Like most women, I love to look good, feel good and to be energised. So how do you remain motivated? Here is a list of 15 tried, tested and successful tips to have you in top condition for 2016!

  • Determine your goals. Keep a diary. Why do you want to gain control of your weight? Write down your target weight. And the time frame. Keep a note of your progress.
  • Recognise interim steps of success. Have plenty of these ‘little steps’. Reward yourself every time you hit a target. It can be a massage or a pair of shoes. It does not matter as long as it is something that you love. (No, not chocolate!)
  • For every pound or kilo you lose, put an equivalent weight of sugar, or books into a bag. Lift this up regularly! Feels good. When you are going through a bad patch, this helps you to recognise how far you have come.
  • Some people like to keep a note of all the subtle changes in the body, their weight, hip, bust or waist statistics. A record of this will show how far you have come, giving you the motivation to keep on.
  • Search through your wardrobe and find a ‘dress’ in what will be your target weight!  Now imagine what it will be like to wear it again. If you don’t have such a dress, go out and buy one in your ‘dream’ size. Keep one of your old ‘sacks’. You know that you will never need to wear it again.
  • Tell your loved ones in no uncertain way that you want and expect their support.
  • Realise that not every day will be successful. Don’t beat yourself up. Just get on with a new day. After all it’s a new day.
  • Search through the box of photos. Select a few images that remind you of good times…..when you felt good and looked good. Pick out an image when you did not look your best. Use it to remind you how far you have moved towards your target.
  • Take time to think about what you are eating. You can eat really well. Plan in advance your intake. Don’t punish yourself by denying all the little treats. Have some, but in moderation!
  • By all means go to a gym if that is your thing, but really all you need to do is walk a little more or take part in a gentle workout in your home.
  • Keep in your diary details of people that you admire with success stories to tell. Avoid the shock unrealistic articles in some of the more sensational magazines.
  • You can have a ‘buddy’, life or motivation coach to keep you focussed.
  • Avoid negative people. They can only drag you down. Be aware of those who are jealous of you and your success. Sometimes you need to keep your inner thoughts safe from such people.
  • Continue to reward yourself as you tick off the targets. Possibly a new hairstyle or manicure. The new you is now emerging.
  • Continue to visualise the new, healthy you. You look good, you feel good and you have lots of energy!

Motivation coaches and therapists can empower you to make these positive changes for 2016. It could be weight control, learning how to relax or gain the confidence to tackle your resolutions, to feel and look good. Check our free relaxation and mindfulness MP3s or make contact with Susan at 07980849321.

Posted in: Coaching, Confidence, Happiness, Hynotherapy, Living the dream, Motivation, Weight Control
December 15th, 2015 Share On Twitter Share on Twitter Share On Facebook Share on Facebook


Top 7 Golden Rules for Healthy Eating by Susan Chan and Ian Geddes

We work with clients on a regular basis on issues relating to ‘weight control’ and healthy eating

Several techniques can work.

Mindfulness techniques can be successfully used to be more aware of your what you are eating.

Savour your food. Be aware of what you are eating. Eat calmly and be aware of your body becoming healthy.

You will need to break some habits.

The 7 ‘golden’ mindfulness rules for eating healthily

  • Give 100% attention to your food
  • Present your food attractively
  • Appreciate your food
  • Excite the taste buds! Take time to really taste your food
  • Eat when you are hungry
  • Chew your food slowly. Make the pleasure last!
  • Did you enjoy the experience? Do you feel good?

Mindfulness works most effectively when combined with regular practise.

 

Posted in: Confidence, Happiness, Ian Geddes, Living the dream, Mindfulness, Motivation, Stress Management, Weight Control
December 8th, 2015 Share On Twitter Share on Twitter Share On Facebook Share on Facebook


Making a positive change through relaxation and visualisation by Susan Chan and Ian Geddes

Making Positive Change. Utilising the tool of relaxation and visualisation.

I remember a character called Eeyore out of ‘Winnie the Pooh’. He always sounded sad and he looked unhappy. Eeyore did not know what happiness and positivity would be like. So what about you? Does it affect how you think? Does it affect how you feel? If you give yourself time, peace and calm then a deeper tranquility will come and within this, answers. By the way, no matter what you think, you can effect a positive change. You are reading this now with what could be curiosity and that is a positive step. Now let your mind drift, taking yourself to a special place, where you can have calm, peace and space. Let your body relax and your mind will take you there. It you tune into your breathing, just a little slower, just a little deeper, creating space in a place of positivity. By asking yourself and by allowing yourself to go to a special place, your mind will present you with an answer. A wonderful book by Rick Hanson, entitled, ‘Buddha’s Brain’, suggests that so much of our body is built from what we eat and that our mind is built from all the experiences that we have. To a great extent the flow of what we experience, can have a way in which our brains and our minds shape up. Often we can recall different events. For example what we did last summer, or how it was to fall in love. Somehow most of what shapes our mind can stay locked in our unconscious and within this implicit memory it can hold many of our expectations, such as how we view relationships, even how we respond emotionally and our overall outlook. What is referred to as implicit memory hold the interior landscape within our minds. This includes how it feels to be you and that this can be built on a number of echoes from our past experience. In a way, some of those echoes are sorted into two piles, one that can help you and one that can harm you. So it is in our best interests to create, save and enhance the ones that are positive and let go of the others, that highlight the negative and harmful ones. As humans, there is a problem. We have a negative bias within our memory. The remedy is not to suppress negative experiences when they happen, they happen! Rather it is to foster positive experiences and in particular to take them in so that they become a more permanent part of you. Taking in the good, to help you in your positive change.

Posted in: Confidence, Happiness, Living the dream, Mindfulness, Neuro Linguistic Programming, Relaxation
December 4th, 2015 Share On Twitter Share on Twitter Share On Facebook Share on Facebook

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Keeping our children free from stress by Susan Chan and Ian Geddes

Childhood is supposed to be a carefree time when life is free from worries, with fun and laughter. All too often the reality is different. In the last few weeks I have been asked to help children to learn about mindfulness as a way to overcome stress. Having recently held a workshop with 30 15 year old children, I found out that there was not one child that did not have stress in their lives. Wouldn’t it be wonderful to remove that anxiety and reduce that stress? In the short time I shared with these young people, I realised how the day to day expectations put so many pressures on them. Sometimes there may be bullying, pressures to be family young carers, the demands of school work, body image, not having friends and even from having friends! The list is endless. So much for having a carefree life!
As adults we have days when we are anxious and having it tough. Many of us have developed the resources to pull us through. So what can we do as parents when our children start to show the same symptoms of unhappiness and anxiety? There have been many recent newspaper articles about bullying and cyber-bullying. Anxiety problems are becoming increasingly common in children, with over 1/3rd of 5 to 14 year old children showing symptoms. A recent report indicated that children, whose parents had training in mindfulness were twice as likely to show reduced levels of anxiety, when compared with traditional pill/ counselling treatment. A Millennium Cohort Study involving 6,500, 7 year old children who had a very sedentary lifestyle concluded that they experienced higher levels of emotional stress, anxiety and depression than those children who were more active. There appears to be a correlation between well- being and physical activity. Anxiety is a normal part of childhood and we have all gone through tough times, which tend to be temporary and harmless. However children who suffer anxiety disorder tend to experience fear, nervousness, shyness, avoidance, sleeplessness,’ clinginess’ and emotional numbing.
Basic mindfulness techniques help by keeping you focused using your senses, going with the flow, being attentive in the present. You can learn to be non-judgemental and letting go. The wonderful thing is that children and young people can be brilliant in mindfulness. As we learn to connect with ourselves then we can connect with others, and you can do it anywhere and anytime. Mindfulness life skills are an antidote for both parents and children.
So what can you do? Pay attention to their feelings. Stay calm when the child becomes anxious. Practise breathing and relaxation techniques. Never punish mistakes or lack of progress. Avoid belittling the child when he/ she fails to take part in an event or holds back. Modify your expectations and plan for difficult times. (E.g. take more time to get your child to school). Be aware of some of the stresses that your child may experience, e.g. at school or on social media sites.
There is no doubt that mindfulness practice can help children to become calmer and more focussed. It is a natural process that can be practised by children from a young age. Even before a child learns language, they can
see things as they are. All actions are spontaneous. They laugh, cry and sleep. They can instantly let go of the immediate past and move on.
As the child grows and develops he/ she can lose the sense of focused calm and their mind may lack the attention to ‘stay with it’. This is where mindfulness exercises can give the child relief from an over active mind. Happiness means different things to each one of us. I rarely meet any client who is ‘over’ happy! One of the things I ask new clients to complete when they come to see me for coaching is to complete a ‘life focus chart‘. This is useful to measure where the client is at the moment and recognise what they wish to change. Coaching explores these feelings and works with the client to set goals and take action to achieve their desired outcomes.
So, would winning £50 million on the lottery make you happy? Research by the New York Times indicated that we each have a baseline level of happiness. People easily adapt to living with less or more, without suffering many negative or positive consequences, but that when we are constantly pursuing more, we have to get even more to stay happy. This is called, “hedonic adaptation.” No matter what happens, good or bad, the effect on our happiness is temporary. Our happiness level can be influenced by how we think.

So you can’t buy happiness. So there!

Posted in: Confidence, Happiness, Living the dream, Mindfulness, Motivation, Relaxation, Stress Management
December 2nd, 2015 Share On Twitter Share on Twitter Share On Facebook Share on Facebook


Work- Life Balance with Susan Chan and Ian Geddes

Lifestyle surveys identify work life balance as the number one concern. When that balance is wrong then you have a problem.

Burn out. Overwork.  Stress. Ill health. Depression. Sleeplessness. Relationships. Performance.

Living the Dream. How to manage your lifestyle.
Take control. Make decisions and gain some power
Never take your personal life and family for granted. Complete this simple task. Make a list of all the things that are important in your life. Now attempt to place them in order of importance to you
Be choosy. Do not try to balance work and life. Adjust according to their value to you

So where lies the problem? Know your limits. if you are concerned about your work life balance then what can you do about it?
Review your situation every 4 months. Review your priorities
Allow space in your life. Stop and relax. Dedicate time for yourself every day

  • Have you actually accepted a pattern out of habit? You do not need to accept that. Allow your brain to be re-programmed to accept that your life is in many parts.
  • Do you have an addiction to work? What are you trying to avoid?
  • Be unavailable for a part of each day and for at least one day a week, to appreciate all aspects of your life.
  • Recognise that you need to look after yourself. Only then can you look after others. If you are healthy in mind, body and spiritually, then you will be happier.
  • Practise relaxation, self-hypnosis and mindfulness every day Remember you can say no! Why should you do something you don’t want or like?

Re-evaluate your perspective on life. Give yourself a regular check up by completing the ‘Wheel of Life’, every few months. Establish where you are and where you want to be.
Remember the most that you can ever give is 100%
What can you do  this month. Make an action plan. Remember the little steps add up to make the big leap.

You can get the balance right. How to manage your time. To focus on your priorities. To ‘de-clutter’. To change bad habits. To regain control.

The rewards make it worth the time and commitment to take far more care of your self. as the advert says, ‘you’re worth it!’

It’s your life and your balance. You have to do it your way. We can help you.

Excepts taken from ‘Living the Dream….The secret of being happy’, by Susan Chan and Ian Geddes


Wheel of Life analysis:

Coaching: Present situation: self analysis
On a scale of 1 to 10 (1 being poor and 10 being fully achieved/ happy], grade each of the categories below, as they are at
this moment.

  • Social/ Leisure
  • Personal Growth and Development
  • Marriage/ Partner
  • Spiritual
  • Health and Well Being
  • Relationships, Friends and
  • Family
  • Wealth, Job and Money
  • Careers/ Job Satisfaction
  • Outlook in Life/ Attitude
  • Physical Environment/
  • Home

Total Score /100                                                    Date


• How has this changed since the last time you completed the chart?
• How do you feel about your life as you review this sheet?
• Which elements are you most happy with?
• Prioritise. Which elements would you like to improve?
• What steps can you start to make today to make those changes?
• What would a score of 10 feel like?
• How would you describe your work/ Life balance?

Posted in: Coaching, Confidence, Happiness, Living the dream, Mindfulness, Motivation, Relaxation
December 1st, 2015 Share On Twitter Share on Twitter Share On Facebook Share on Facebook


Tips to remain motivated to look good and feel good

OK, the resolutions have been made. 2015 will be the year to get your weight under control. I’m Susan Chan, I work as a motivational consultant and life coach, in Ayrshire and beyond. I frequently get asked what are the main things that make a difference.  There are so many tips that can help you get on track. Don’t ever under estimate the power of your subconscious mind! Like most women, I love to look good, feel good and be energised. So how do you remain motivated? Here is a list of 15 tried, tested and successful tips to have you in top condition for the spring!

  • Determine your goals. Keep a diary. Why do you want to gain control of your weight? Write down your target weight. And the time frame. Keep a note of your progress.
  • Recognise interim steps of success. Have plenty of these ‘little steps’. Reward yourself every time you hit a target. It can be a massage or a pair of shoes. It does not matter as long as it is something that you love. (No, not chocolate!)
  • For every pound or kilo you lose, put an equivalent weight of sugar, or books into a bag. Lift this up regularly! Feels good. When you are going through a bad patch, this helps you to recognise how far you have come.
  • Some people like to keep a note of all the subtle changes in the body, their weight, hip, bust or waist statistics. A record of this will show how far you have come, giving you the motivation to keep on.
  • Search through your wardrobe and find a ‘dress’ in what will be your target weight!  Now imagine what it will be like to wear it again. If you don’t have such a dress, go out and buy one in your ‘dream’ size. Keep one of your old ‘sacks’. You know that you will never need to wear it again.
  • Tell your loved ones in no uncertain way that you want and expect their support.
  • Realise that not every day will be successful. Don’t beat yourself up. Check your visuals, and get on with a new day.
  • Search through the box of photos. Select a few images that remind you of good times…..when you felt good and looked good. Pick out an image when you did not look your best. Use it to remind you how far you have moved towards your target.
  • Take time to think about what you are eating. You can eat really well. Plan in advance your intake. Don’t punish yourself by denying all the little treats. Have some, but in moderation!
  • By all means go to a gym if that is your thing, but really all you need to do is walk a little more or take part in a gentle workout in your home.
  • Keep in your diary details of people that you admire with success stories to tell. Avoid the shock unrealistic articles in some of the more sensational magazines.
  • You can have a ‘buddy’, life or motivation coach to keep you focussed.
  • Avoid negative people. They can only drag you down. Be aware of those who are jealous of you and your success. Sometimes you need to keep your inner thoughts safe from such people.
  • Continue to reward yourself as you tick off the targets. Possibly a new hairstyle or manicure. The new you is now emerging1
  • Continue to visualise the new, healthy you. You look good, you feel good and you have lots of energy!

Motivation coaches and therapists can empower you to make these positive changes for 2015. It could be weight control, learning how to relax or gain the confidence to tackle your resolutions, to feel and look good. Check our free relaxation and mindfulness MP3s or make contact with Susan at 01563 528801/ 07980849321.

Posted in: Coaching, Confidence, Happiness, Hynotherapy, Living the dream, Mindfulness, Motivation, Relaxation, Stress Management, Weight Control
January 1st, 2015 Share On Twitter Share on Twitter Share On Facebook Share on Facebook


Being a woman is magic!

Susan Chan:    ‘Being a woman is magic!’ This is an exciting new  programme for change, health and well-being for women.

Do you wish to have more control of your weight and diet? To look good, feel good and sound good? What about being more confident? It is possible to radiate positive energy from within and let everyone know! The answers lie within you.

The programme has been devised by Susan, an award winning life coach and motivation therapist, using a combination of NLP, Mindfulness and hypnotherapy. If you are ready to make that change and ready to make the commitment then this is the programme for you.

Learn to make time for yourself. Learn how to relax. Find out your ‘special place’ where you can go to relax. Manage a real work/ life balance. You know that life can be so hectic. You need to offer yourself some kindness. learn how to clear out the old and bring in the new.

The programme is a self contained pack contained in a ‘flash drive’ and contains  a mixture of  materials  including  MP3 audio tracks on

Weight Control, Confidence, ‘Looking Good, Feeling Good’, Mindful Eating, Relaxation with Susan Chan, Work/ Life Balance, Social media, Addictions, 30 days to a new you, Radiate +ve energy,  Key elements of change, How to be happy

Plus, a number of unique sheets allowing you to monitor the creation of the ‘new you’, including coaching sheets, a self analysis of where you are now and where you want to go, moving on and an analysis of your strengths and weaknesses.

Plus, the opportunity to receive either face to face or Skype sessions

Often losing weight is far more than cutting down on what you eat, what you drink and by increasing the exercise you take. If it were that easy then there would be no need for all the books and magazine articles! It also involves an awareness of what is happening in the moment allowing you to make a change to stop those bad feelings from dragging you down.

Susan offers practical tools to transform and help you work towards setting individual personal goals with how you eat and look after yourself. Susan helps you to recognise and uncover these ingrained habits and guide you to find a part allowing you a transformation.

You can change your attitudes by having a commitment to change.

You deserve it and you are worth it!

 

 

 

 

 

Posted in: Confidence, Happiness, Motivation, Neuro Linguistic Programming, Relaxation, Stress Management, Weight Control
October 8th, 2013 Share On Twitter Share on Twitter Share On Facebook Share on Facebook


Confidence and how to raise your self-esteem

Your mind is an incredible and endless source of creativity and resourcefulness. We work with many clients who come to us with low levels of self esteem and confidence.  Possibly something is holding them back. We can be so hard on ourselves. We may want more from our lives, but without the right focus we end up spinning around, failing to achieve our potential. Often we harbour doubts that we are not worthy or capable of success. Who you believe you are and the identity that you hold, will filter into every aspect of your life. It could be relationships, work, leisure, self well-being and health, dreams and aspirations. If you do not have self acceptance and self confidence then this in time, becomes obvious to others. You were not born with a general lack of confidence or low self esteem. There is no rogue gene in your body. This is learnt behaviour possibly arising from incidents as you developed or experienced. It is possible to ‘re-programme’ your mind and move forward with confidence.

A search on Google will throw up hundreds of motivational quotes on confidence. I like the one from Eleanor Roosevelt, ‘Nobody can make you feel inferior………………            without your consent’. An old Judaism  saying states, ‘that a man who has confidence in himself, gains the confidence of others’.  We are very good at hiding our lack of confidence, and don’t admit it even to ourselves. You will have to accept this before you can grow as a person. Confidence and esteem come from within. Whatever your age and situation it can be significantly improved through a variety of modern psychological techniques and tools. The key to improvement is how you feel about yourself and to be able to be a positive thinker.

So by improving your self confidence and esteem, you can be a happier person, be able to thrive in all situations whether at work or in relationships, and be stronger and more detemined to realise your full potential. You see there is a link between your mind, your body and your spiritual needs.  You can start to believe in your own value and worth through a number of mind exercises and practises. Of course it is only human to have tough days. However when you know your strengths you can bounce back fast and strong.  You can take steps today and start that change to esteem and confidence taking one moment at a time. So call us to discuss  how you can remove old limiting emotions and beliefs and open up a whole new world within yourself.

Contact us and we shall send you our own copy of the ‘Geddes/ Chan Scale of Confidence’.

Posted in: Confidence, Motivation, Stress Management
August 29th, 2013 Share On Twitter Share on Twitter Share On Facebook Share on Facebook


Confidence: Top tips you can put into practice today

So many of our clients, no matter how successful they may be in business or relationships, admit to feelings of lack of confidence and self belief. In some ways tackling this self doubt in confidence is two fold. Firstly, we look at ourselves and try to work out who we are, and secondly to be aware of how we project ourselves to the big outside world. The internal and the external.

Internally, self confidence comes from an understanding of our values, strengths, skills, interests  and experiences. Accept that you are unique. It is always useful to make a list of all of your unique qualities. Externally, confidence comes from how we look and act and our self awareness of the image that we project. If we look good and sound good we will feel good.

Here are my top ten tips for increased confidence and self belief:

 

  • avoid negative people and situations and be positive
  • be content with self is vital and accept who you are
  • respect yourself and others will respect you
  • share your enthusiasm and experiences with others
  • surround yourself with nice people and belongings
  • pay close attention to your image and how others see you
  • always be nice to yourself and regularly reward yourself
  • choose what is right for you
  • be aware of your strengths and skills and use those you enjoy
  • no one is better than you

So if you are ready to make that change and you wish to improve your self esteem,beliefs and  confidence, then a professional life coach can help.

Best wishes

Susan

 

Posted in: Confidence
May 7th, 2013 Share On Twitter Share on Twitter Share On Facebook Share on Facebook

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