CR Coaching and Consultancy Ltd

Food Diary

Good Morning,

In an attempt to be more healthy and shift a few of the extra pounds I gained from my recent holiday in beautiful Cornwall I have started to keep a food diary each day. What a revelation!!

You do not realise how much you eat until you sit down at the end of the day and see it written in black and white! All the biscuits in the office and snacks grabbed in between meals and as rewards at the end of a busy day really add up.

You often hear people complaining that they are putting on weight but don't know why because they really don't eat that much.

I challenge you to keep a food diary for a week and see how much you really eat - let me know what you discover :)

Have a fabulous day

Blessings

Clare

Happy Monday!!

Good morning,

It is the start of a new week, and while most people suffer from the Monday Morning Blues, I like to feel Monday morning is time for a fresh start with a week of opportunities awaiting us.

What would you like to achieve this week? Visualise yourself relaxing on Friday evening with your favourite drink in your hand and a smile of satisfaction on your face. What have you achieved this week to make yourself feel so happy and satisfied? Go on - make it happen. Friday is only five days away :)

Happy Monday!

Blessings

Clare

Olympic Inspiration!

Good Morning!

Just wondering how everyone is feeling following the Olympic Opening Ceremony last night? Has it filled you with inspiration?

Watching the athletes and realising the amount of focus, determination they have had for the past four years to reach their goal of competing in the Olympics fills me with awe. Just imagine if we committed to our goals in the same way - what could we achieve?

Modelling the behaviour of someone we find inspiring it a great way to help us make that one degree change in our lives and increase our success. So what are some of the characteristics of a top athlete that we could model?

Goal setting - as everyone knows, goals should be smart and athletes have very SMART goals; Specific (to win gold in their specific event), Measurable (they will either win gold or they won't), Achievable (they will already have won other competitions to make Team GB), Realistic (they have a place on the team and will be competing), Time specific (the date of the competition sets the timescale in which they have to train and compete). Write down your goal or goals and ensure they are SMART.

Belief - they know they can do it, in fact in their mind they have already visualised winning gold over and over. How often do you visualise yourself having reached your goal. Find somewhere quite each day to spend a few moments (or longer if you can) visualising yourself once you have reached your goal.

Action - So you have set your SMART goal and visualised yourself achieving your goal over and over again. But what happens next? To achieve your goals you now need to take action. For an athlete this means training for several hours everyday, regardless of the weather or how they are feeling. What action do you need to take to make the first steps towards your goal? Remember the steps can be tiny to begin with, you just need to start taking action and build momentum. Building momentum is very important to maintaining your motivation to achieve your goal. Even if you only take a small action toward your goal each day, as long as the timescales you have set allow for this, you are more likely to achieve your goal in the long term.

Focus - When athletes start their training, their focus is 100% on their training and improving their performance. It's Christmas day, so what? If they need to run 10 miles that day to maintain their physical condition then they will go for that run. They realise their body and its condition is paramount to them achieving their goal, so they treat it like the finely tuned machine it is and only fill it with the fuel that will sustain them the longest and provide their muscles with the precise nutrition they need. What do you need to do to keep focussed on your goal and maximise your chance of success? You want to save for that trip of a lifetime, so can you really afford to go our with your friends every weekend?

Create the environment - It's difficult though isn't it? Your friends don't really understand why you can't come out every week, and people keep offering you biscuits and cakes in the office when they know you are training for a race or trying to lose weight (Saboteurs). You need to create the environment. Athletes surround themselves with likeminded people; their coach and fellow athletes all share and support their goal and their families understanding their training schedule and specific dietary requirements. How can you spend more time with people who support your goal and help you maintain focus?

Have a good day and if you would like a life coach to help support you in achieving your goals please get in touch.

Blessings

Clare

Coaching Workshops

Hi there,

I hope everyone is enjoying the sun shine that has finally arrived and ready for the Olympic festivities to start this weekend!

I am considering putting together some 1 day coaching workshops which I am hoping will provide people with an excellent introduction to coaching while also bringing about an intense and quick change in their lives.

I am currently pondering a number of topics for the workshops and wondered which people would find most beneficial. I am considering the following, but please feel free to suggest alternatives:

General introduction to coaching
Goal setting and life planning
Career coaching - returning to work or career change
Working Mums - Doing it All whilst Having it All
Female Entrepreneurs - Building a Business

I look forward to your comments and suggestions

Have a fabulous and successful day and remember - life is not a race but a journey; make each step count

Blessings

Clare

I am pleased to announce that CR Coaching and Consultancy Ltd is now an Associate member of the IIC - International Institute of Coaching.

Now on Twitter!

CR Coaching and Consultancy is now on Twitter. Please follow us www.twitter.com/crcc1

Good morning!

I'm really pleased so many of you have contacted me to take advantage of the free introductory sessions I am offering. I really look forward to working with you and helping you reach your potential!

Running solo!

Well, I must share with you how proud I am that I went out for a jog by myself and ran a mile without stopping. This is long held goal for me and one that I have tried to accomplish for a number of years. However, my embarrassment of people seeing me jog, my willingness to give up too easily and my self limiting belief that I would never achieve this goal meant that each time I have tried previously I have failed.

So what has changed? Simply it is a new found belief and confidence in myself gained from having joined a ladies running club. The other women spur you on so that you keep going and the fact that I don't want to be the one who stops, falls behind or is trailing behind the group is a much needed incentive to keep running. I can't recommend highly enough the benefit of tackling a goal like this in a group. It is the same as weight loss. Many people find it extremely difficult to lose weight themselves, but by joining a weight loss group, they find the weekly public weighing sessions an incentive to keep their hands out of the cookie jar.

So now I know I can run (slow shuffle) a mile by myself I will be pushing myself to run 1.5 miles next. I have done this in a group and will most likely be running 2 miles at the club this week, so I know I can do it!

Keep on running

Good morning!

Well it feels like an age since I last updated this blog, but don't worry I haven't disappeared I've just been very busy carrying on with my diploma and achieving many of my long term goals. After all how can I help you achieve your goals if I can't help myself? Much to my family's disbelief I have actually joined a ladies running club as a way of working towards my ultimate goal of running a marathon. But as every good goal setter knows you have do to these things via baby steps if you are to succeed. I can now run a mile pretty much without stopping and for someone who couldn't run to teh end of the street a few weeks ago I see this as a major personal achievement. To help motivate me along the way I have also set myself mini targets, such as the Race for Life in June, to help keep me focussed and to mark my achievements.

Its all a matter of mind over matter and having the support around you to drive you on. I am training with ladies who two years ago couldn't run at all and are now regularly completing 10k races and in some instances have completed their first marathon. That could be me in two years. Watch this space!

A big thank you!

A big thank you to all of those who have signed up for my free life coaching sessions. I am really looking forward to working with you all and helping you achieve your full potential!

BigLife

CRCC is please to announce it has joined BigLife, the on-line resource and directory for coaches

Volunteers needed!

Hi Again,

CRCC is seeking volunteers who would benefit from some completely free no strings attached life coaching sessions. I am currently completing my qualifiactions and need to complete a minimum number of coaching hours before I can by fully qualified.

Please e-mail mail@crcoachingandconsultancy.co.uk and I will get back to you as soon as I can.

Until next time

Clare

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