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Don’t think of a bar of chocolate

Don’t think of a bar of chocolate

Bar of chocolate

Steps to keep your weight where you want it to be! 

Our weekly Team NLP blog where you will find inspiration and actionable advice on how to build healthy habits, resilience, and connections in our unprecedented times.

How did you get on with the tips last week to keep well?  If you missed it here is the link to our free online course on ‘Keeping Well’ that includes a video and workbook.

This week I want to explore another challenging topic of lockdown – how to keep your weight at the level you want it to be.  Have you put weight on during lockdown?  Research from the covid symptoms study app shows that 29% of those surveyed had put on weight since the start of the pandemic. The factors that may have contributed to weight gain during lockdown include increased snacking (35%), decreased levels of physical activity (34%), increased alcohol consumption (27%) and a less healthy diet (19%). 

How might this affect future health? 

Once weight has been gained it is hard to lose and research from many other studies shows that each kg (~2.2 lbs) of weight gained annually over 10 years was associated with a 49% increase in risk of developing type 2 diabetes and a 5 kg (~11 lbs) increment in adult body weight was associated with a 12% higher risk of heart disease over 10 years. Sarah Berry, Associate Professor in the Department of Nutritional Sciences at King’s College London  comments: 

“Typically people snack 2-3 times a day and this accounts for 22% of total energy intake. The increase in snacking during lockdown, especially with unhealthy, highly processed foods is likely to be a contributing factor in our observed weight gain of the UK population.’’

Replacing unhealthy sugary snacks with healthy snacks, and limiting late-night snacking, is a simple dietary strategy to improve health.  If you have sugar cravings it’s important to remember that highly refined sugar, such as that found in biscuits, cakes, etc., is not food at all, it is a chemical. Sugar makes you fat, ages your skin, rots your teeth, disrupts your digestion and is extremely addictive. It doesn’t really have much going for it, does it?  

This Thursday at 8pm I am running our first Team NLP Members group of the year and the focus is on keeping a healthy weight.  It is only £50 a year and we post a developmental video and hold a live meet up every month.  If you feel like joining our tribe will give you the motivation you need to keep going find out more here :

Your brain is very clever and sets out to get you whatever you focus on. For example, if I say to you ‘don’t think about a blue elephant’, what happens? Exactly. The same works for weight. So, if you focus on what you don’t want (‘I don’t want to be fat’), your focus is still on being fat. And, because everything we focus on grows in our awareness, being fat is most likely what you get. However, the opposite is also true. If you carry a positive image of yourself in your thoughts and are excited about your future, you will feel much better about yourself and will be much more motivated to achieve what you want.  

Here is a technique to help you banish those cravings for unhealthy food:

Step 1: Think of a food or drink that you hate – one that really revolts you. You can make it so that it’s gone off for even more effect! You should be on the point of retching as you think about it now.

Step 2: Now vividly imagine a plate of that food or a glass of that drink right front of you. Imagine smelling it and then putting some large mouthfuls right into your mouth and on to your tongue. Notice the texture of it in your mouth. As you start to feel awful, squeeze your thumb and index finger together. Keep your fingers squeezed together until you start to feel better (typically up to 15 seconds). Repeat several times, ramping up your revulsion each time. When you are nauseous, stop and relax your fingers.

Step 3: Now think of the food or drink you crave and notice that you have a picture of it in you eating or drinking it in your mind.

Step 4: Now make that picture of you eating or drinking it much bigger and brighter. Imagine turning up the dials on the colour, brightness and size, and bring it closer and closer to you.

Step 5: Now this is the exciting part! While you have the picture of the food or drink you like in your mind, squeeze your thumb and index finger together. Remember the taste and texture of the food or drink you hate and imagine some of it mixed in with the food or drink you love. Notice how the food or drink you like begins to change now. Imagine eating both foods together, especially the taste and the texture. Keep eating them both in your mind and imagine swallowing them down and how awful they taste. Keep squeezing your thumb and index finger together as you eat. Continue until you can’t eat any more it’s so awful. Then stop.

Step 6: Think about that food that you used to like and notice how you feel differently about it now. You can repeat this process as often as you like until you have completely eliminated your desire for that particular food.

Hope to see you on Thursday.

Take care and keep safe out there from Lindsey and Team NLP 

Keeping Well in 2021

Keeping Well in 2021

Keeping well in 2021

Steps to take to boost your well-being in this 3rd lockdown.

Our weekly Team NLP blog where you will find inspiration and actionable advice on how to build healthy habits, resilience, and connections in our unprecedented times.

Happy Sunday to you all.  Very spooky in my last blog that I spoke about the famous song ‘You will never walk alone’ as a source of my inspiration then the sad news that Gerry Marsden, the most famous singer of this track had passed away.  The track was played throughout the day on TV and I hope you had a chance to listen to the lyrics too.

This week I want to explore how to ‘Keep Well and Keep Going’ in 2021.  Here are some of our ideas plus some practical exercises you can do for YOU plus a link to sign up to our free module that we have been offering to our corporate clients as well called ‘Keeping Well’.  It is written with Team Leaders in mind and there are lots of tips that are relevant to all.

Download our ‘Keeping Well’ video and e-book for free here!

What is your trusted source of information?

It is important to manage the news you get about the pandemic, and, focus on some of the positive news that has emerged during the pandemic. Here are some useful trusted news sources as well as some uplifting stories. Think about limiting your access to your trusted media source to once a day and actively seek out positive stories relating to human endeavour during the pandemic.

Reducing Anxiety with Thought Challenging

Thought challenging is a simple yet powerful cognitive behavioural therapy (CBT) technique for reducing anxiety.

Neuro Linguistic Programming (NLP) can help you manage your problems by changing the way you think and behave. NLP can help you to change how you think (Neuro) what you say to yourself and others (Linguistic) and what you do (Programming). These changes can help you to feel better.

Unlike some of the other options, it focuses on the “here and now” problems and difficulties. Whilst it is often useful to discuss the past and understand how our pasts have influenced our lives and how problems have arisen, NLP mostly focuses on looking for ways to improve your mental wellbeing now.  NLP is now being delivered online by Team NLP using our team of coaches if this is an option you wish to explore? Contact us on info@teamnlp.co.uk for more information.

RESOURCE TIP

► NLP says that it’s not the event which causes our emotions, but how we interpret that event – what we think or what meaning we give that event or situation.  Its most commonly used to treat anxiety and depression but can be useful for other mental and physical health problems.  Anxiety is best described as the unhelpful thinking patterns you experience when your mind fixates on threat, uncertainty and negativity. Thought challenging helps by broadening your focus to include the bigger picture.

RESOURCE TIP

► Below are two thought challenging techniques. Keep practicing them and discover what works best for you.

The ABCDE Technique

Attention – When you feel distressed, stop what you’re doing and pay attention to your inner dialogue. What is your mind telling you?

Believe? – Do not automatically believe your thoughts!

Challenge – Defuse anxiety by broadening your focus. What’s the bigger picture? Is the thought fact or opinion? What might you think if you were feeling calmer?

Discount – Acknowledge that anxiety has been is dominating your thinking and let the unhelpful thoughts go.

Explore options – What would be helpful to focus on right now? What options do I have available?

The THINK Technique

True? – Is this thought 100% true? If not, what are the facts, and what is opinion?

Helpful? – Is paying attention to the thought useful to me or others?

Inspiring? – Does the thought inspire me or does it have the opposite effect?

Necessary? – Is it important for me to focus on the thought? Is it necessary to act on it?

Kind? – Is the thought kind? If not, what would be a kinder thought?

Reducing Anxiety through Distraction Activities

If your mind continues to spiral with unhelpful thoughts, distraction can be an effective tool for nipping it in the bud. It’s important to note that a distraction activity must be very attention absorbing to effectively reduce anxiety. When an activity isn’t working well, spend some time reflecting on why this could be and how you could make it more attention grabbing in future.

Distraction activities have the added benefit of helping you feel happier, more motivated and more energised, as well as combatting feelings of boredom.

Low activity and social disconnection are the two most fundamental maintaining factors of low mood, motivation and energy.

Here is a tick list of positive distractions. Which ones appeal to you? Tick them and plan to make them happen.

  • Browse free online courses
  • Write a poem or short story
  • Make a cookbook of your favourite recipes
  • Make a list of things you’re looking forward to when the pandemic is over
  • Become a volunteer listener (or chat to one) on 7Cups.com
  • Watch a live stream gig
  • Watch TED Talks
  • Use the Netflix Party extension to watch Netflix with your friends online
  • Do a home improvement project
  • Do some gardening
  • Make a list of topics you’re curious about and research them online

Developing a Regular Exercise Routine

“Walking is man’s best medicine.”

~Hippocrates~

Exercise reduces the overall activation of your amygdala and sympathetic nervous system – the parts of your brain and body that generate your stress response.

Research suggests that aerobic exercise (such as walking, cycling, and jogging) provides the same benefits as non-aerobic exercise (such as yoga and Pilates).

Studies also suggest you need around 21 minutes three times a week to experience the benefits. So, you don’t have to spend hours doing it – it’s something most of us can fit in to our lives when it becomes a priority.

It’s important to find something that you enjoy when it comes to building an exercise habit. Now more people than ever are interested in fitness, you have endless options.

Download our ‘Keeping Well’ video and e-book for free here!

Enjoy!

From Lindsey and the Team at Team NLP

Walk on with hope in your heart…

Walk on with hope in your heart…

walk_on_with_hope_in_your_heart

Our weekly Team NLP blog where you will find inspiration and actionable advice on how to build healthy habits, resilience, and connections in our unprecedented times.

Happy New Year to you and your families.  I was listening to one of my Christmas presents this morning – a CD by Andrea Bocelli called ‘Believe’.  It’s an inspiring set of tracks just right for this moment in time.  One line struck me in particular and made me feel quite emotional.  It was taken from the track by Rogers and Hammerstein called ‘You will never walk alone’:

‘Walk on, walk on, with hope in your heart and you’ll never walk alone’’

It’s a well-known track used so much in sporting events to bring crowds together.  For me today it was a reminder that whatever is going on it is a time for hope and to keep going.  It inspired me and I hope it helps you too in some small way.  My mantra for 2021 is to find hope and joy in everyday life around me while life settles back into a new normal around us all.  I am very thankful for my connection to NLP as it has helped me to keep going over the last year.  It helps me to become my own observer and to notice and check myself if my mindset shifts out of the positive energy that I do my best to cultivate.  NLP has taught me how to choose how I feel and to know that I have full control over how I respond to a situation even though I do not have full control over what is happening.

Ingrid Fetell Lee talks about how we can access joy through tangible everyday life.  It starts with the senses – with colour, shapes, feelings, tastes, and smells.  These moments of joy are often hidden in plain sight.  She suggests that we pursue the instinct to discover joy in everyday life.  Here is her TED talk:

In fact, Ingrid says that:

‘’I began to see the world as a reservoir of positivity that I could turn to at any time’’

It is worth 14 minutes of your time!

And I am personally running our last live ‘Introduction to NLP’ webinar this Wednesday, 6th January at 7pm as we will be offering a recorded learning session in future.  Join me here !

I am fortunate enough to live on the coast.  Most days during the Christmas holidays, Jonny and I have been starting the day by driving the 5 miles to Deal which is a traditional seaside resort.  We have walked to the end of the pier to buy our hot chocolate, and, as we turn back to look at the Deal coastline, the colourful houses, all different heights, and shapes with the big sky fill us with joy no matter what the weather.  I have found that certain places like Deal, have a kind of buoyancy – a bright corner café, a local gallery, a walk by the river – and I started changing my routine to visit them more often. On bad days, rather than feeling overwhelmed, I discovered small things that could always lift my spirits. I also began to incorporate what I learned into my home buying small and precious pieces that led me to feel a sense of excitement as I put my key into the lock each day. Over the last few months, it has become clear to me that the conventional wisdom about joy was wrong.  It is all around us.

 Beach 

So, at Team NLP as we start our journey into 2021, we will continue to feel hope and joy in our work.  We are continuing to move all our programmes online to make them accessible to anyone who wants to use 2021 to begin their personal development pathways.  Our next NLP Practitioner starts on the 21st March.  More information is available here.

And I am personally running our last live introduction to NLP webinar this Wednesday, 6th January at 7pm as we will be offering a recorded learning session in future.  Join me here !

Take care and very best wishes for 2021 from Lindsey and Team NLP

Wishing you a compassionate Christmas filled with gratitude and special moments

Wishing you a compassionate Christmas filled with gratitude and special moments

How to use NLP to train our brains

How will you react?

Our weekly Team NLP blog where you will find inspiration and actionable advice on how to build healthy habits, resilience, and connections in our unprecedented times.

At the start of 2020 I set myself a goal of writing a blog weekly throughout the year to share our ideas and experiences from what we have learnt over the years from NLP.  I have almost made that goal, just missed one or two weeks.  Yesterday as I looked back over them, I realised that the blogs tell a story of an unprecedented year filled with many different emotions and reactions.  I will put all the blogs together in the NY and share this journey with you all.  Reading some of them back now and listening to the disappointing news yesterday, I am reminded that we cannot control what goes on outside our field of influence, but we can control how we respond and how to deal with the uncertainty and ambiguity around us.  We can pick ourselves up and move forwards with gratitude for whatever we can create for ourselves and our families.  Some peoples’ health and careers have suffered so much more than others.  My husband is in the hospitality trade, so I have been personally touched by that, and at Team NLP, we have had to reinvent ourselves and take all our programmes on-line.  And all of us have been impacted by the incessant uncertainty of 2020 and the fear of a deadly virus.  These things have not been easy to deal with.  So, let’s be grateful for each other, compassionate to all those in need, be proud of whatever we have managed to create this year and keep our loved ones safe this holiday time. 

We look ahead to 2021 with both uncertainty and optimism that the human spirit will prevail, and we will get back to a new normal as soon as is possible. 

Merry Christmas from Lindsey and all at Team NLP

Our top tips to recreate, reconnect and reenergise in 2021

Our top tips to recreate, reconnect and reenergise in 2021

How to use NLP to train our brains

What are you doing to focus for 2021?

Our weekly Team NLP blog where you will find inspiration and actionable advice on how to build healthy habits, resilience, and connections in our unprecedented times.

Yesterday we ran our first ever Team NLP conference.  It was all about how to make 2021 a year to remember.  We had five amazing keynote speakers all home grown NLP trainers from Team NLP.  Our conference is one of the ways we have to help our trainers to develop and grow and we want to at least double the size of the agenda for December 2021!   Here is a snippet of the key messages from each of their talks along with an invitation for you to access all the recording for free.

Tonje Elisabeth Aaroe

Tonje spoke about the importance of being in peak state to be able to achieve what you want in 2021.  She took us through our paces with some practical tips with how to get into state fast. One was to stand up and put your right leg in front of your left like you are ready to race.  Then bend your arms at the elbows also as if you are ready to run fast.  Then for 30 seconds move your arms, one at a time, backwards and forwards as fast as you can.  Almost like sprinting on the spot.  See what that does to your energy levels and your state!  If you feel low energy it really works!  The key message I took away was that if you spend a day in a lousy state it is a day lost that you will never get back.  It’s all about creating belief and energy in your body.

Tracey Gray

Tracey spoke about the collective intelligence we have between our head, heart and gut brains.  Have you ever had a time when you thought you had a brilliant idea but your gut feelings held you back?  We learnt how to align our three intelligences and how to get them to work together for us.  Tracey got us to think about a decision we have made where there were several complex factors to consider and we made an effective decision… which of the intelligences or brains did we use?

Was it logic, values or gut instinct that had the final say….was there consensus?

Then we compared it with a decision that didn’t go well it seemed like a good idea at the time, what was different? Which did we not listen to? What did we learn from that?

You can gain access to all the recordings by still signing up to the conference here:

Click here to register now

Sophie Baker

Sophie spoke about our values – what they are and how they are critical to our success.  They are basically what is most important to us.  She asked us to consider what our values had been at the start of 2020 and how they have changed.  Here are some questions for you to consider:

  • What was most important to you at the start of 2020?
  • Then ask what is most important now?
  • What has changed?
  • What is the impact of this for your 2021?

We discovered that for many of us our values had significantly changed especially around the areas of family, friends, travel, walking and so on.  How have yours changed?

Click here to register now

Anton Micaleff

Our resident osteopath and nutritionist talked about the importance of a good diet going into 2021 and moving away from acidic and towards alkaline foods.  He gave us a food chart that contains examples of both types of foods and drinks which I have added here. 

He said that the effect nutrition, foods, and supplements have on your body are not as well understood in medicine and therefore in the treatment of illness and disease.  There is always a way you can change your diet and lifestyle that is likely to influence the way you are feeling.  Whenever you are feeling under the weather, first ask yourself the following – ‘What am I doing or putting in my body to make me feel this way’.

Lindsey Agness

I closed the conference talking about how to set a goal that works in 2021.  A goal need to be important and have meaning to you as opposed to what you think you should be doing!  And, small goals as well as big goals are good.  Did you know that to make a 1% improvement each day will improve your results by 40% over a year!  We each set a goal and put that goal in our future timeline and learnt how to get alignment between our conscious mind (the goal setter) and our unconscious mind (the goal getter). 

Looking forward to co-creating 2021 with you.  Here is your link again to sign up to the conference now to get the recordings.  This is time limited as we will move all recordings into our members platform in due course. 

Click here to register now

Take care and very best wishes from Team NLP

Goodbye 2020……Let’s create 2021 FREE online live event

Goodbye 2020……Let’s create 2021 FREE online live event

How to use NLP to train our brains

Our weekly Team NLP blog where you will find inspiration and actionable advice on how to build healthy habits, resilience, and connections in our unprecedented times.

At this time of year people start reflecting on the year, what went well?  What could have been better? How can I make 2021 a year to remember?
I’m sure you agree this has been no ordinary year. For many it has been the most challenging worst year of their lives.  Some people have:

  • Struggled with their physical, emotional, and mental health.
  • Lost loved ones to Covid -19
  • Been furloughed or lost their income.
  • Struggled with isolation and loneliness.
  • Had challenges within their relationships
  • At times appeared to have lost their hopes and dreams.

At times it has been like a big game of snakes and ladders. There is no doubt in 2020 the world changed.
For some people even with all the changes appeared to succeed and still had a good year. For some they:

  • Found new ways of connecting.
  • Discovered new ways of working and running businesses.
  • Looked after their health and wellbeing, became fitter.
  • Cherished what matters to them and nurtured relationships.

For others it has been a mixture of highs and lows. In 2021 what we do know is it will still be full of unprecedented change and uncertainty. After all the only thing we can be certain of is uncertainty.

Here at Team NLP we would like to invite you to join us on Saturday 5th December at 10am – 2pm (GMT) for a FREE conference. To prepare to say goodbye to 2020 and ensure we have the tools to welcome 2021 and create the year that you want. Please pass onto friends and family who you know will also benefit from this free event.

Click here to register now !

What will I gain by joining you?

We know that 2021 is going to be a year that will require us to face it with, compassion for self and others to be able to understand what you truly value. Creativity to be able to embrace and shape your year in the ‘new world’ and courage to be able to pursue your dreams and goals and get the life you want.  We have a very exciting programme for you with 5 keynote sessions to set you up for success.

5 Keynote talks to help you create 2021…

  1. Getting into a peak state for success – Tonje Elisabeth Aaroe will give you the skills and techniques to create the physical, mental and emotional mindset you need to be then best you.
  2. Building your collective intelligence – Tracey Gray will introduce you to the intelligence of your head, heart and gut and how they work together to stop you sabotaging your goals,  help you become unstuck and make sure you have your best year yet.
  3. What’s important to you now? – Sophie Baker explores with you how your values could have changed during 2020, and what really is important to you in 2021.
  4. Creating a Healthy Mind and Body – Anton Micallef is an Osteopath and Homeopath, he will show you how to create and keep a healthy immune system and the importance of nutrition and healthy habits.

Setting a powerful goal for 2021 – Our final session is from Master Trainer and best selling author Lindsey Agness.  Lindsey will be supporting you to survive and thrive in the new era of 2021

 

Click here to register now !

Looking forward to co-creating 2021 with you.  Remember to pass this onto to anyone who you know will benefit from it too! 

Take care and very best wishes from Team NLP

Click here to register now !