Archive for the ‘Weight Control’ Category

Looking good and feeling good by Susan Chan

Looking good and feeling good: an MOT for the mind, spirit and the body

The resolutions have been made. 2017 will be the year to get your weight under control. I’m Susan Chan and I work as a Mindfulness Premium Wellness Consultant and life coach, in the West of Scotland and beyond. I frequently get asked, ‘what are the main things that make a difference’?  There are so many tips that can promise to get you get on track, but how do you select the best advice for you?

At Susan Chan Associates we believe that you should never under estimate the power of your subconscious mind! Like most women l aim to look good, feel good and be energised. So how do you get motivated? Here is a list of 15 tried, tested and successful tips to have you in top condition for 2017!

  • Determine your goals. Keep a diary. Why do you want to gain control of your weight? Write down your target weight with the time frame. Keep a journal of your progress.
  • Recognise that there are interim steps to 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! Note how good this feel. 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 or pair of trousers  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!

If you wish to find out more about some of the techniques that I use then contact me through the web or by phone (07980 849321)

One such technique is Mindfulness which is:

  • A skill that can help you to relax
  • A skill for health and well-being
  • A skill to sooth and calm the mind

A skill that can be introduced in a few sessions and be with you for the rest of your life. Mindfulness, a meditation technique aimed at focusing the mind on the present moment, produces measurable improvements in symptoms of anxiety and depression, alleviate feelings of stress and enhance quality of life.

So what is mindfulness, and how does it work? Mindfulness aims to achieve a relaxed, non-judgmental awareness of your thoughts, feelings and sensations by direct knowing what is going on inside and outside us, moment by moment. In everyday life, mindfulness is about learning to direct our attention to our experience as it unfolds, rather than ‘living in our heads’.

We also use hypnotherapy techniques. Hypnosis is a state of focused attention and concentration, enhanced by mental and physical relaxation. When you are relaxed and your mind is focused you are able to use your mind more powerfully. Hypnotherapy is powerful and effective. Hypnotherapy is one of the most natural, safe and self-healing techniques available. As you enter a relaxed state, your heart rate, breathing and metabolism slow down. A hypnotherapist can use this state of mind to encourage your inner resources to create desired and beneficial change. Hypnotherapy allows you to find meaningful alternatives to current (often unsatisfactory) ways of thinking, feeling or behaving.

We have courses that can help you and we have our own range of mp3 downloads that can assist you.

Posted in: Hynotherapy, Living the dream, Motivation, Relaxation, Weight Control
January 6th, 2017 Share On Twitter Share on Twitter Share On Facebook Share on Facebook


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


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


Weight Control – Looking Good and Feeling Good

Oh yes, you do have the power to feel good, look good and be confident.

I was in my favourite coffee shop, with my skinny latte, (and a fruit scone, butter and jam!)  when I overhead a conversation from the adjacent table. All to do with overindulgence during Christmas.  The four women were all emphatic about getting back on track.  Promises were being made to shake off the extra weight gained, to be saintly and to live frugally on rations.  All the pounds will be dropped off by Easter.

I could tell you a thing or two what happens in our household. We all have habits, some of which when taken to excess will not be healthy. My husband cannot pass a ‘bargain’….in this case, three very large tins of Cadbury chocolates.  ‘Too good an offer to refuse!’ Just what exactly are we going to do with all these chocolates? ‘Eat them’ he said!

This is the time of year when all the magazines and papers are full of ‘diets’ and programmes. Do they work? Maybe yes maybe no, but certainly the editors know that people want to read about it. I help and work with many clients who have addictions, habits or issues over weight control.

If you are ready to make positive changes to your health and well being, then you have all of the answers within you. Weight control is often about breaking patterns by making your mind sensitive to your body needs. Often this is learnt negative behaviour which can be re-programmed in your mind, which acts like a control tower.

Well being and weight control is now a massive industry. There are thousands of ways to deal with it. The problem has never been about starting a programme it is more about sticking to it and retaining the motivation and confidence to continue. Within my ‘weight control toolbox’ there are several approaches to tackling this issue. I favour a holistic approach, and would work with you to establish your relationship with food, your desires and habits.  I think that it is important to have a vision of what you want to be.  You may also need to take small steps to achieve this. We work on the techniques to give you confidence, motivation and the ability to relax.

As part of my toolbox, is the option to place a Hypnosis Induced Gastric Band (HIGB). A lot has been written about the ‘Hypnotic Gastric Band’, with some really positive media comments.  Essentially this is what Paul McKenna describes as a ‘positive psychological technique’ that can convince you that your stomach is restricted and signal your brain when you have had enough to eat. The mind is mighty powerful! The HIGB works best as part of a wider weight control and well being plan. If you have the desire to change then you can move mountains!

 

 

 

Posted in: Weight Control
January 8th, 2013 Share On Twitter Share on Twitter Share On Facebook Share on Facebook

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