Life Design


For a long time I thought I was happy with my job, I was doing what I’d set to do in joining the Royal Marines. I worked with like-minded people, got paid to stay exceptionally fit, got fed four times a day and was provided with a roof over my head. The trade-off was that I was expected to do what I was told do whether I liked it or not and, some of the things I was asked to do I really didn’t like. However I was still happy living my dream.

Or so I thought.

Continue reading Life Design

There’s More to Maintaining Your Ideal Body than Just Input and Output


For some reason, even with all the science and information available out there, diet and exercise are still the main focus of attention when it comes to fat loss. The thing is as important a part as they do play in the process, it’s just not as simple as “burn more calories than you consume.” I still meet people on a regular basis who live by this misguided rule, now I’m not saying it doesn’t work, however, it generally only works in the short to medium term, not indefinitely. It’s an outdated model because there’s so much more to fat loss than just diet and exercise.

During my research and development for my book I discovered a number of things that, when factored into your fat loss and maintenance programme, make a huge difference in your ability to achieve and hold onto your desired outcome. So here I want to share with you four key elements that I drill into all my clients from day one to ensure that they continue to make progress.

Sleeping Baby

1. Quality Deep Restorative sleep. Sleep Like a Baby.
Now I know some of you may be thinking, what is he on about, sleep is sleep. Well there is a big difference and there is a common misunderstanding about sleep, and that is how much do we need and also that it should be constant sleep throughout the night. When we sleep we go through different depths during a 90 minute cycle called the ‘Ultradian Rhythm’. What this means is that we drift off into a light sleep, drop down into REM or Dream Sleep and then into Deep Restorative Sleep and this is where your brain and body recharge, repair and restore themselves. Without this quality deep restorative sleep we can wake up more tired than when we went to bed because we have been dreaming too much and never getting into that deep sleep. When we remain in that light sleep and REM sleep states we can be interrupted by our dreams and by outside noises that bring us up into conscious awareness and break that natural sleep pattern. I want you to understand that this is a normal part of the cycle and it is why we don’t have 7-8 hours of completely uninterrupted sleep, we wake up and go back to sleep a few times throughout the night. What is really important is that we go into the Deep Restorative Sleep state and recharge, repair and restore. This is why sleep is one of the first things I discuss with a new client, because it really is that important.

If you’re really serious about optimising your health and/or losing fat, then you really need to pay more attention to your sleep patterns and habits and make changes here first before doing anything else in order to get maximum benefit from your training and nutrition.

If my client’s fat loss stalls and/or they’re losing momentum and energy, I don’t start analysing their nutrition plan or increasing their exercise frequency or intensity. I look at their sleep quality and quantity, and their chronic stress level to see where we can make some changes.

As a society we are chronically sleep-deprived and over-stressed. Individually these elements can cause severe health problems and hinder fat loss. When you combine them they are disastrous for your overall health and your fat loss goals

Have you noticed that when you are exhausted you feel hungrier than usual? This is not your imagination. Not getting enough sleep affects leptin and ghrelin, which are  your hunger hormones.

A consistent lack of sleep will make you hungrier and much more impulsive, and you will have an almost insatiable craving for high-carbohydrate foods. This makes avoiding the muffins and cakes at the coffee shop or turning down the bacon rolls at the office a nearly impossible feat. Being chronically sleep-deprived also significantly elevates your cortisol levels  and insulin resistance and this affects your fat loss and your overall physical and mental health.

If this doesn’t make you want to go to bed a bit earlier, another reason is that adequate sleep is also crucial for cognitive function, maintaining a positive outlook, and having a steady supply of energy so that you can keep up with your kids, run around with your dog, lift heavier weights, run faster/longer and all the other active things you love to do.

Reflective Questions:
• Am I getting quality deep restorative sleep each night within an average of 7 hours sleep?
• If not, what am I prepared to change to ensure I get that quality sleep? (For example: Stop watching TV in bed. No phones, kindles, iPads etc in the bedroom at night to avoid the temptation to stay up interacting with social media)

Train Smart

2. Don’t Train Harder, Train Smarter. That Includes Variety.
When I was serving in the Royal Marines, particularly during basic training, I couldn’t eat enough because the amount of physical exercise was phenomenal. It was almost impossible to consume enough calories in a day to match my output. The same thing happened when I was racing in Triathlons, the problem was that it increased my appetite so much that all wanted I to do was eat and sometimes I simply didn’t have the time.

I finally understood a few years ago that high-intensity, steady-state exercise is not the best model for me, it turns me into a black hole for food. It was potentially far too easy for me to “out-eat” my training, which meant I was breaking even at best and running myself into the ground.

I recommend to my clients applying the Minimum Effective Dose Model to their training. Meaning, I totally understand that you love exercise and it’s important that you do just enough to elicit the desired results while keeping your hormones happy and your appetite in check.

For most people (who train regularly), this typically means two or three heavy strength-training days, one or two short-duration HIIT (high-intensity interval training) sessions, and no more than a couple of moderate-intensity, steady-state cardio sessions per week.
Getting too aggressive with exercise and doing an obscene amount of cardio, spending hours in the weight room each day, or doing two-a-day training sessions can lead to a voracious appetite, run down your immune system and lead to overtraining, which I’m guessing is probably not in line with your goals.

Reflective Questions:

  •  Is any type of exercise that I’m doing increasing my appetite to the point that it may be sabotaging, instead of supporting, my goals?
  •  What kind of exercise can I do instead to see how that makes me feel? (Example: Instead of running for 45 minutes, how about trying 15 minutes of intervals? Instead of that 60-minute Spin class, how about breaking it up into two 30-minute moderate-intensity cardio sessions throughout the week?)

Healthy eating

3. Eat Food That You Enjoy, Is Nutritious and Fills you Up.
When you think of fat loss, do you think it means eating the same boring foods, every day? Chicken breast, sweet potato, broccoli, egg whites, oats, and protein powder, day in and day out?

This absolutely can work because there’s nothing nutritionally wrong with it, in fact it’s full of great nutrients. What I can promise you is this. It won’t work for long, unless you actually love to eat like this and truly feel satisfied. Generally we can only tolerate so much bland, boring food that we don’t necessarily enjoy before we frantically wave the white flag and dive into a pile of junk food, never to return to it again…until the next time we want to lose fat!!

The key to making  your nutrition a sustainable part of your lifestyle is to ensure that you love what you’re eating. You have to enjoy your food in order to be satisfied and for me food is meant to be enjoyed. If you force down a meal that you hate because someone told you or you read somewhere that this is the way to lose fat, there is a high probability that you’ll be raiding your cupboards and fridge afterward for something to satisfy your palate.

Emjoy your meal

Fortunately on the Internet, there are millions of recipes right at your fingertips. While it may take you 20 minutes to bake a week’s worth of bland chicken breasts, it would only take you an additional few minutes to whip up a tasty sauce for them, try a new seasoning blend, or another way of cooking them. You can bake, broil, roast, slow cook, grill, steam, or sauté your food into an explosion of flavour with just a tiny bit more thought and effort. Trust me, it’s worth it.

Reflective Questions:

  • Am I currently eating foods I can’t stand but eat them anyway because I feel like I’m “supposed” to?
  • What can I do to those foods, or what can I substitute, to make eating an enjoyable experience again?
  • Can I spare an extra 20 minutes per day to improve the taste of my food? ( The answer is yes by the way.)

4. Choose the Right Form of and Amount of Cardio.
Cardio is a funny thing. For a while, it’s all many people wanted to do. Thankfully, times have changed and in particular, women have embraced the empowering feeling and advantages of strength training. The only downside to that is that cardio has started to get kicked to the curb to a degree. Cardio, like most forms of exercise, can be a wonderful tool when used correctly.
Is cardio necessary for everyone who wants to get leaner? Not really. But if you find that you’re a bit stuck, incorporating a couple of sessions per week could help.

Moderate-intensity, steady-state cardio is a way to burn calories, sure. More importantly, it improves work capacity, which can mean improved training. It can also aid in recovery from your strength workouts.

This is not a pass for a cardio free-for-all. Whatever form of cardio you choose, please make sure you’re doing the type that keeps stress low and your hunger under control.

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Reflective Questions:

  • What kind of cardio do I enjoy most? Walking, biking, cycling, swimming, rowing, running?
    Can I spare 20 minutes 2-3 times a week to incorporate some moderate-intensity cardio?
  • Am I prepared to do fasted cardio (train before eating to boost your fat burning capabilities) in the morning?
  • How did that cardio make me feel? Do I feel in control of my appetite? Do I feel energised? If the answer to those questions is yes, stick with it for a few weeks and see what changes you notice.

As you can see, when it comes to fat loss, there is more to the equation than simply restricting food intake and doing more exercise. If you find yourself stuck and not making any progress, take a look at these four things and see if making a few changes can help push you forwards and out of your rut.

As always, making changes in  your body begins with making changes in your brain in terms of how you think about and perceive all the different elements required to achieve your aim. Without starting with your brain and mind, you are almost certainly going to fail backwards at some point and have to start again and fall foul of the Yo-Yo process that millions of us get trapped in year after year.

One last but important note: Once you make a change, stick with it for at least four weeks, and then evaluate your progress before making any more changes.

For more advice and to find out about my Lifestyle Coaching Program that works your from the top down so that you make the changes in your brain/mind first setting you on the right path, with the right mindset right from the beginning, you can email me directly  at simon@simonmaryan.com

Have a fantastic weekend

Simon

Hypnosis and Blood Pressure


Cardiovascular Disease (CVD) kills over 160,000 individuals every year in the UK and is still the greatest cause of mortality in women. Furthermore, over 40,000 premature deaths, those in individuals under 75 years of age, are caused by CVD, with more than two thirds of these occurring in men.

Source: British Heart Foundation – Cardiovascular Disease Statistics 2014

CVDs are the number 1 cause of death globally: more people die annually from CVDs than from any other cause with an estimated 17.5 million people died from CVDs in 2012, representing 31% of all global deaths. Of these deaths, an estimated 7.4 million were due to coronary heart disease and 6.7 million were due to stroke .

Source: World Health Organisation – Cardiovascular Disease

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Study 1: Hypnosis Reduces Blood Pressure Short-Term and Long-Term
Effectiveness of Hypnosis in Reducing Mild Essential Hypertension: A One-Year Follow-Up
http://www.tandfonline.com/doi/abs/10.1080/00207140600995893

Results: The present study investigates the effectiveness of hypnosis in reducing mild essential hypertension. Results show that hypnosis is effective in reducing blood pressure in the short term but also in the middle and long terms.

Notes: Thirty participants who were suffering from mild essential hypertension were randomly assigned to either a control group (which did not receive any treatment) or a hypnosis group (where each person received 8 individually tailored hypnosis sessions).

International Journal of Clinical and Experimental Hypnosis, Vol. 55, Issue 1, 2007
By: M. C. Gay, Univ. of Paris, France

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Study 2: Hypnosis Helps Lower Blood Pressure and Reduces Need for Blood Pressure Medicine Following Hospitalization
Pilot study of the effect of self-hypnosis on the medical management of essential hypertension.
http://onlinelibrary.wiley.com/doi/10.1002/(SICI)1099-1700(199910)15:4%3C243::AID-SMI820%3E3.0.CO;2-O/abstract

Results: On follow-up, the hypnosis group showed greater downward change in diastolic blood pressure than the monitored group, with the attention-only group in between. Additionally, no subjects in the hypnosis group required upward titration of medications. The results suggest the value of adding self-hypnosis to the standard medical treatment for hypertension.

Notes: Medical patients diagnosed as hypertensive whose blood pressures were normalized while they were hospitalized were often found to require upward titration of medication upon follow-up as outpatients. Self-hypnosis was taught to one group of hospitalized patients; a second group received equal attention and time to relax without the specified procedure; and a third group was monitored with no intervention.

Stress Medicine, Volume 15, Issue 4, Pages 243-247, October 1999
By: Richard Raskin Ph.D., Charles Raps Ph.D., Frederic Luskin Ph.D., Pace University, New York, USA, Veteran’s Hospital, Northport, USA, Stanford Center for Research in Disease Prevention, Stanford, USA, Private Practice, Roslyn, New York, USA

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Study 3: Hypnosis and Biofeedback for Hypertension
The use of hypnosis and biofeedback procedures for essential hypertension.
http://www.tandfonline.com/doi/abs/10.1080/00207147708415989?journalCode=nhyp20#preview

Results: Hypnosis only and biofeedback only procedures were both capable of providing significant lowering of diastolic pressure. However, in intergroup comparisons, the hypnosis only procedure showed the most impressive effect. Unexpectedly, the procedure of combining hypnosis and biofeedback into one technique was as ineffective as the measurement only procedure.

Notes: In an attempt to evaluate a procedure combining 2 techniques, hypnosis and biofeedback, which might effect significant changes in diastolic blood pressure in essential hypertensives, subjects were placed in 1 of 4 groups: hypnosis only, biofeedback only, hypnosis and biofeedback combined, or measurement only. The first phase-training sessions and brief follow-ups (1 week and 1 month) of the long-term study with 6 monthly followup periods, was evaluated.

International Journal of Clinical and Experimental Hypnosis, Vol. 25, Issue 4, 1977
By: Howard Friedman and Harvey A. Taub, Syracuse Veterans Administration Hospital and State University of New York Upstate Medical Center, Syracuse, New York, USA

Hypnosis and Bedwetting


Key Causes

Study 1: Hypnosis and Self-Hypnosis for Bedwetting (Enuresis) – Children Aged 5 to 16
Hypnosis and self-hypnosis in the management of nocturnal enuresis: a comparative study with imipramine therapy.
http://www.ncbi.nlm.nih.gov/pubmed/8259762

Results: Of the patients treated with imipramine (a prescription antidepressant medication), 76% had a positive response (all dry beds); for patients treated with hypnotic strategies, 72% responded positively. At the 9-month follow-up, 68% of patients in the hypnosis group maintained a positive response, whereas only 24% of the imipramine group did.

Notes: Enuretic (bedwetting) children, ranging in age from 5 to 16 years, underwent 3 months of therapy with imipramine (N = 25) or hypnosis (N = 25). After termination of the active treatment, the hypnosis group continued practicing self-hypnosis daily during the follow-up period of another 6 months.

Am J Clin Hypn. 1993 Oct;36(2):113-9
By: S. Banerjee, A. Srivastav, B. M. Palan, Pramukhswami Medical College, India

Study 2: Hypnosis and Bedwetting – Boys Aged 8 to 13
Hypnotherapy as a Treatment for Enuresis.
http://onlinelibrary.wiley.com/doi/10.1111/j.1469-7610.1985.tb01635.x/abstract

Results: Results indicated that hypnotherapy was significantly effective over 6 months in decreasing nocturnal enuresis, compared with both pretreatment baseline enuresis frequency and no-treatment controls.

Notes: The main objective of this study was to provide an adequately controlled experimental and clinical study to assess the efficacy of hypnotherapy in the treatment of nocturnal enuresis. Subjects were 48 nocturnal enuretic boys, aged 8-13 yr. Treatment consisted of six standardized sessions, one hourly session per subject per week.

Journal of Child Psychology and Psychiatry, Volume 26, Issue 1, pages 161-170, January 1985
By: S. D. Edwards, Department of Psychology, University of Zululand, South Africa
H. I. J. Vander Spuvy, Department of Psychiatry, McMaster University, Ontario, Canada

Study 3: Hypnotherapy and Refractory Nocturnal Enuresis – Boys Aged 8 to 16
Hypnotherapy in the treatment of refractory nocturnal enuresis.
http://www.ncbi.nlm.nih.gov/pubmed/14983195

Results: At follow-up after three months and one year, nine out of 12 patients had respectively 6-7/7, and 7/7 dry nights per week. Three patients had nocturnal enuresis at follow-up; two of them were referred to a pediatric surgeon for their overactive urine bladder and one was referred to his local psychiatric clinic because of ongoing family conflicts.

Notes: Twelve boys, median age 12 years (range 8-16), eight with primary nocturnal enuresis and four with primary nocturnal and diurnal enuresis, reported at referral a median of 0 (range 0-3) dry nights per week They underwent hypnotherapy with a median of six sessions (range 2-8), followed by median one month with self-hypnosis exercises. Hypnotherapy had lasting effects for boys with chronic and complex forms of nocturnal enuresis.

Tidsskr Nor Laegeforen. 2004 Feb 19;124(4):488-91. (Article in Norwegian)
By: T. H. Diseth, I. H. Vandvik, Barne-og ungdomspsykiatrisk seksjon, Barneavdelingen, Rikshospitalet, Oslo

Life Design Enables Mastering of Self-renewal and Generativity


10 skills  required to change yourself …

Managing the change cycle is a self-renewing process. It empowers people to be self-confident and generative. Generativity is defined as a process whereby we learn to follow our deeper interests and longings and bring about change. It helps us to avoid the dangers of self-absorption and stagnation because we learn to live in new ways that expand our horizons. The following are 10 skills for managing the change cycle. Each skill has a time in the cycle when it performs a critical function, however, all 10 skills are important at all times because to some degree parts of our lives are simultaneously at various places in the cycle.

Visioning or Dreaming the Plan – The dream or vision is the driving force for the life structure, a source of passion and values. The plan is the plot for making the dream happen.

Launching – Launching puts the plan to action; it requires commitment and personal mission.

Plateauing – Plateauing is the art of sustaining a successful life structure…. It is knowing when and how to keep enriching the dream/plan for as long as it makes sense to do so.

Managing the Doldrums – This requires coming to terms with decline, negative emotions, and feeling trapped in an increasingly dysfunctional life structure.

Sorting Things Out – Choosing what to keep, what to eliminate or change, what to add, and how to proceed into a revitalised life structure is the task of this step of the change cycle.

Ending a Life Structure – This requires an ability to say farewell with gratitude and clarity, which frees you to consider your next options.

Restructuring – This mini-transition can be used if the life structure could be improved through some specific changes.

Cocooning – The transition into a new life structure requires turning inward to take stock, to identify your own basic values, and to disengage emotionally and mentally from the former life structure.

Self-Renewal – Following successful cocooning, this step involves a rebirth of self-esteem, a re-evaluation of core issues and beliefs, and the recovery of hope and purpose.

Experimenting – Creativity, learning, risk taking, and networking give one a sense of purpose and power in creating a new life structure.

SELF-RENEWAL FOR COACHING AND SELF-COACHING

Finding meaning in our work is critical if we are to avoid stagnation and boredom (Bergquist et al. 1993). It is the responsibility of each individual to effect the change necessary to reinvent work so that it has personal relevance. Many companies are now requiring that employees take responsibility for their own professional development.

Some critical strategies required when being coached:

  • Honest assessment of self and skills
  • Genuine motivation and drive to establish and pursue a goal
  • Understanding and knowledge of the strategic challenges of their position and business
  • Commitment to establishing an action plan that is built upon realistic expectations and that draws upon available resources, both within and outside the company
  • Being able to accomplish successful career/professional development transitions within an existing organisation/life structure
  • Creating a new organisation/life structure requires personal motivation.
  • Successful transition is linked with one’s sense of autonomy or internal locus of control, and manifested in a willingness to learn and a positive attitude. It is the force that propels individuals to take the initiative in directing their own lives and careers.

Many people find value in their work as a source of new learning and challenge. “They return to school, enter training programs, or enroll in workshops and seminars to keep up to date in their current jobs or strike out on their own” (Bergquist). Others, hampered by lack of drive, fear of failure, or reluctance to exit company retirement plans by terminating employment, stay in unsatisfying and/or stressful jobs. Bergquist et al. ask if the sacrifice is necessary or worthwhile. “When does the time come for us to cease deferring gratification for the future and begin actually living the fabled future?”. Whatever their age, adults must find meaning and community in their work if they want to be generative and alive. Therefore, they must look toward continued opportunities to reinvent work as a central part of reinventing themselves.

“Life Design” takes all these factors into account both personally and professionally and helps you make the right choices for your future.

10 Things That Hold You Back from Your Success


If I could show you how you can become an outrageous success, would you be interested?

You see, human beings are naturally happy when everything negative is removed. It’s like trying to hold a beach ball underwater. As soon as you let go, it pops back up to the surface.

So imagine yourself being a success and all that it brings with it. It feels good, doesn’t it? You can have that, and much more, if you would just let go of the things that hold you back.

  1. Lack of Vision – The number one thing that holds most people back is lack of vision. You have to get a clear image in your mind’s eye about what success means to you. I’m not talking about having tons of money, five cars, and a huge house somewhere expensive.I’m talking about the life that you truly want to live. Think about how you would feel if you already had all that.In the end all we want is to feel good now.

2. Negative Expectations – We’ve been conditioned to talk negatively to ourselves all day long. Some people don’t believe in affirmations, but they go around telling themselves that they aren’t good enough, that they can’t accomplish anything, and that nothing is worth doing.Try saying those things to yourself right now and see how you feel. Positive expectations will make good things happen.

3. Blame – There’s no one to blame. You alone are responsible for not only the business success you have, but also how much you enjoy life right now. Even if someone did something wrong to you in the past, it doesn’t mean that you have to be mad at them for the rest of your life.The only one suffering from you blaming others is you.

4. Negative Beliefs – Everyone has their own set of negative beliefs. Figure out what yours are and start letting them go. There are a lot of ways out there that you can use to let go your negative beliefs.Many of them work. I personally help people do just this with NLP and sometimes EFT and the results are powerful, but the change starts with you making the decision.The problem is that most people like their negative beliefs, because they have benefits and feel familiar. They haven’t realized that by letting go of these negative beliefs, you can feel even better and become even more successful.

5. Familiarity – Familiarity holds everyone back, because feeling like you’re safe and comfortable is nice, but it ultimately keeps you stuck. And it’s nowhere near as nice as when you take action, face your fears, and build a life that you truly desire.Feeling uncomfortable when you do something new is a part of the game. It’s just a sign that you’re changing and making progress.

6. No Trust – It’s essential that you trust the process. You don’t have to know exactly how you’re going to earn more and become more successful.Your heart already knows where to go. Listen to your heart and follow your highest excitement.Trust yourself, because you are the only one who knows what’s right for you.

7. Lack of Focus – Another big stumbling block that may hold you back from outrageous success is the lack of focus. You have to have smart goals.If you begin a new project or start a new business, you have to put on the blinders and focus on nothing else.I’ve found that the more I focus, the better I do. It’s easy to get distracted and sidetracked, I get that, but if you want success, you have to have laser-sharp focus.

8. Wrong View of Happiness – Happiness doesn’t come from the outside, it comes from the inside.Think about what you truly want when it comes to business success, and ask yourself what that will give you that you wouldn’t otherwise have.Keep asking that question until you reach the end, which is usually peace of mind, happiness, joy, or something like fulfillment.The truth of the matter is that we all want to feel good, and we can feel good right away. You don’t have to get stuff or accomplish things to do so.

9. Settling for Mediocrity – This goes hand in hand with familiarity. It’s easy to settle for mediocrity, because you may have felt that you weren’t good enough up until now.You can change that whenever you want. Success isn’t what you thought it was. It can be fun and enjoyable. Everything we believe is just a map of reality, and the map is never the territory.

10. Passion Procrastination – The most successful people are those who are passionate about what they do. Now, there are people out there that don’t love what they do and are widely successful. The only problem with them is that they kind of hate life.Being successful is not about making a lot of money, it’s about doing what you love, and feeling fulfilled.The funny thing is that when you do something you love and get really good at it, the money tends to follow.

You can become an outrageous success. All you have to do is make the decision today.

Beginning Today


Beginning Today

Beginning today I will no longer worry about yesterday. It is in the past and the past will never change. Only I can change by choosing to do so.

Beginning today I will no longer worry about tomorrow. Tomorrow will always be there, waiting for me to make the most of it. But I cannot make the most of tomorrow without first making the most of today.

Beginning today I will look in the mirror and I will see a person worthy of my respect and admiration. This capable person looking back at me is someone I enjoy spending time with and someone I would like to get to know better.

Beginning today I will cherish each moment of my life. I value the gift bestowed upon me in this world and I will unselfishly share this gift with others.

Beginning today I will take a moment to step off the beaten path and to revel in the mysteries I encounter. I will face challenges with courage and determination. I will overcome what barriers there may be which hinder my quest for growth and self- improvement.

Beginning today I will take life one day at a time, one step at a time. Discouragement will not be allowed to taint my positive self-image, my desire to succeed or my capacity to love.

Beginning today I walk with renewed faith in human kindness. Regardless of what has gone before. I believe there is hope for a brighter and better future.

Beginning today I will open my mind and my heart. I will welcome new experiences. I will meet new people. I will not expect perfection from myself nor anyone else: perfection does not exist in an imperfect world. But I will applaud the attempt to overcome human foibles.

Beginning today I am responsible for my own happiness and I will do things that make me happy… admire the beautiful wonders of nature, listen to my favourite music, pet a kitten or a puppy, soak in a bubble bath… Pleasure can be found in the most simple of gestures.

Beginning today I will learn something new; I will try something different; I will savour all the various flavours life has to offer. I will change what I can and the rest I will let go. I will strive to become the best me I can possibly be. Beginning Today, ……………..and Every day.

Hypnosis Has Many Benefits That Can Help You Lose Fat and Keep It Off


Booklet Cover

Maintaining your optimal composition is very important for your overall health and well-being. Being overweight or obese can have detrimental effects on your physical health, mental health, and lifestyle. As important as losing fat is for your health, for some people it is one of the most difficult things to accomplish. The healthiest methods for losing excess fat involve natural methods such as diet and exercise. Research has shown that hypnosis is an effective tool to use in order to lose excess fat and continue to lose that fat and keep it off in the long-term.

Carrying extra pounds has a negative effect on your health and can to lead to life-threatening problems such as heart disease, high blood pressure, high cholesterol, stroke, and diabetes. Losing excess fat can also help improve joint health, reduce your risk of getting certain kinds of cancer, and improve your ability to sleep (Life Clinic).

Many studies have been conducted to study the effect that hypnotherapy has on a person’s ability to lose excess fat and their ability to keep it off in the long-term. In 1998, a study involved 60 obese participants. The patients were randomly divided into one of three groups. One group received hypnosis that focused on stress reduction; another group received hypnosis that focused on energy intake reduction, and the third group received only dietary advice.

Researchers studied the percent of body weight lost at 7 different follow-ups from 1-month to 18-months after the treatment. At the 3-month follow-up, all participants in the three groups had lost 2-3% of their baseline body weight. However, at the 18-month follow-up, the group that had received hypnotherapy and stress reduction reported continued significant fat loss compared to no change in the other two groups. This study shows that when hypnotherapy is used in combination with stress relief suggestions, fat loss is significant in the long-term (Stradling, Roberts, Wilson, & Lovelock, 1998).

In a meta-analysis of two studies involving hypnotherapy and fat loss, Kirsch (1996) found a significant difference in amount of pounds lost comparing participants who received hypnosis and those who did not receive hypnosis. The initial follow-up showed the average fat loss to be 6.00 pounds in the non-hypnosis group and 11.83 pounds in the hypnosis group. The last follow-up conducted with the studies showed that the non-hypnosis group lost an average of 6.03 pounds and the hypnosis group lost an average of 14.88 pounds. This meta-analysis showed that use of hypnotherapy greatly increased amount of fat lost over time.

These studies show that hypnotherapy is a valid form of fat loss treatment and has lasting effects in the long-term. Hypnosis takes only a few sessions and has a long-term effect that helps patients continue to lose excess fat through addressing the psychological issues related to the excess fat gain. This is an effective and natural method of losing fat and keeping it off.

Sources

“benefits of losing weight.” Life Clinic Health Management Systems. Retrieved on July 6, 2009:http://www.lifeclinic.com/focus/nutrition/losing-weight.asp

Kirsch, I. (1996). Hypnotic enhancement of cognitive-behavioral weight loss treatments: Another meta-analysis. Journal of Consulting and Clinical Psychology, 64(3), 517-519.

Stradling, J., Roberts, D., Wilson, A., & Lovelock, F. (1998). Controlled trial of hypnotherapy for weight loss in patients with obstructive sleep apnoea. International Journal of Obesity and Related Metabolic Disorder, 22(3), 278-281.

For information on my Hypnosis & Nutrition Weight Management Program using my Brain2Body System, drop me an email on simon@simonmaryan.com

Build Your Self Discipline and Increase your Success


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I regularly work with clients who say things to me like, “I can’t do that” or “I’ll never have/be/do that”, etc, etc. Now there are a load of things going on with these small statements that have to be addressed in order for these people to make a break through, things such as limiting beliefs, perception, mindset, attitude and a certain lack of motivation due to all of these things. This can have a hugely negative effect on a persons self discipline and motivation to actually succeed and to work towards success.

Personal success, achievement, or goal, can’t be realised without self-discipline. It is possibly the most important attribute needed to achieve any type of personal excellence, athletic excellence, virtuosity in the arts, or any form of outstanding performance, because without it, there is no consistency and continuity of effort towards achieving that goal.

What is Self-Discipline?

It is the ability to control emotions, thoughts, impulses, desires and behaviours. It is being able to say No, to immediate pleasure and instant gratification in favour of gaining the long-term satisfaction and fulfillment from achieving higher and more meaningful goals.

To possess self-discipline is to be able to make the decisions, take the actions, and execute your game plan regardless of the obstacles, discomfort, or difficulties, which may come your way.

Being disciplined does not mean living a limiting or a restrictive lifestyle, nor does it mean giving up everything you enjoy, or, to relinquish fun and relaxation. However, it does mean learning how to focus your mind and energies on your goals and persevere until they are accomplished.

It does means cultivating a mindset lead by your deliberate choices rather than by your negative emotions, bad habits, or the sway of others who do not have your necessarily have the same desires as you. Self-discipline allows you to reach your goals in a reasonable time frame and to live a more orderly and satisfying life.

How To Develop Self-Discipline
it’s best to start with small steps, because no new process takes place overnight. Just as it takes time to build muscle, so does it take time to develop self-discipline? The more you train and build it, the stronger you become. In exercise, if you try to do too much at once, you risk injuring yourself and setting yourself back. Likewise, take it one step at a time in building self-discipline, begin by making the decision to go forward and learning what it takes to get there.

Learn what motivates you and what your negative triggers are and this begins by learning about yourself! Sometimes it is very difficult to fight off urges and cravings, so identify the areas where your resistance is low and how to avoid those situations. If you know you can’t resist cake, fries, or other temptations – stay away from them, do not have them around to lure you into moments of weakness. If you also know that putting pressure on yourself does not work for you, then set yourself up in an environment that encourages the building of self-discipline rather than one that sabotages it. Remove the temptations and surround yourself with soothing and encouraging items such as motivating slogans and pictures of what you want to achieve.

Learn also what energises and motivates you. Your willpower can go up and down with your energy levels so play energetic music to perk you up, move around, and laugh. Train yourself to enjoy what you are doing by being energised as this will make it easier to implement desirable and appropriate behaviours into your daily routine – which is really what self-discipline is all about.

Make the right behaviours a routine. Once you have decided what’s important to you and which goals to strive for, establish a daily routine that will help you achieve them. For example, if you want to eat healthily or lose weight; resolve to eat several servings of lean protein and green vegetables each day and exercise for at least half an hour.

Make it part of your daily routine and part of your self-discipline building. Likewise, get rid of some of your bad, self-defeating habits, whatever they may be. They can put you in a negative frame of mind and hinder your self-discipline. A poor attitude is also a self destructive bad habit.

Practice Self-Denial

Learn to say no to some of your feelings, impulses and urges. Train yourself to do what you know to be right, even if you don’t feel like doing it. Skip dessert some evenings. Limit your TV watching. Resist the urge to yell at someone who has irritated you. Stop and think before you act. Think about the consequences. When you practice self-restraint it helps you develop the habit of keeping other things under control.

Engage in Sports or Other Physical Activities

Sports are an excellent way to enhance self- discipline. They train you to set goals, they focus your mental energy and exercises you emotional energies, enables you to become physically fit, and teaches you to get along well with others by working as part of a team. Participating in sports provides a situation where you learn to work hard and strive to do your best, which in turn, teaches you to integrate the same the thought processes and disciplines into your everyday life.

Learning to play a musical instrument can be another great way to practice self-discipline. The focus, repetition, and application required in learning to play an instrument is invaluable. Achieving self-discipline in any one area of your life re-programs your mind to choose what is right, rather than what is easy.

Create Your Mindset for Self-Discipline

Get inspiration from those you admire. There are so many inspirational people i the world today and from throughout history. read books by or about these people and draw inspiration from them. Sporting greats such as Muhammad Ali, Michael Jordan, Gary player. Great leaders throughout history; Alexander the Great, Winston Churchill. Philosophers such as Aristotle who said:

“We are what we repeatedly do. Excellence then is not an act, but a habit”.

Visualise the Rewards

There is nothing more gratifying than accomplishing your goals. Practice the technique that high achievers and top athletes do and practice projecting yourself in to the future with your imagination. Visualise your desired outcome. See how your life can be different, hear how differently you talk about your self and how others do, feel how rewarding it is and the countless benefits you will enjoy. Remind yourself what it takes to get there.

The Benefits
It helps build self-confidence.
You accomplish more, and are therefore more productive.
You are able to maintain a higher tolerance for frustration, obstacles and negative emotions.
Allows you to obtain better health, better finances and a good work ethic.
You are able to reach your most difficult goals more efficiently.
The more disciplined you become, the easier life gets.
If we are to be masters of our own destiny, we must develop self-discipline and self-control. By focusing on long-term benefits instead of short-term discomfort, we can encourage ourselves to develop of self-discipline. Ultimately our health and happiness depend on it.

If you would like to join my online goal setting workshop group then drop me an email on simon@simonmaryan.com and take advantage of a free 20 minute strategy session with me and find out how you can build your self discipline and achieve your goals.

Here’s to your increased success, health and happiness

Simon

Create The Life you Want


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Every now and again life bares it’s teeth and bites you in the arse with them and that’s ok, because it gives you an opportunity to prove to yourself that you are made of tougher stuff, you are bolder, you are braver than you realised and that you can achieve so much more.

Today is a new day and a fresh opportunity to make a bold move in your life!! How you approach today makes all the difference in how it ends, it is your mindset, your attitude, your perceptions that make it what it is. So, face it with courage, faith in yourself and a can-do attitude and make a choice to create a shift in your health, career, relationships, and all those decisions in your life that you have been putting off.

We all need a dream yet when you have a dream that doesn’t need any help from others, then your dream is not big enough! Dream big and look for help and support from like minded people that can help you grow and shift up to the next level. Work for your own success not someone else’s, there are plenty of people doing that already!

When you commit to being a powerful force for good, for yourself as well as other people and a positive agent of change in the world, you will be surprised at what can happen. Have some fun and expand your capacity to dream, believe, create and learn to say no, no way, and no thank-you to requests that steal your time and the ability to choose and create a more expansive future for yourself. Life is way to short and precious to allow that to happen in your life.

So get up, wake up and get out of your own way and refuse to replay a past that you can not relive or change, or a future that you can not see or control. Be present, grounded and decide to create a life that you love! You deserve to be happy and enjoy your life.