It’s all in your head

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Since I wrote my previous blog “Fuck You Anxiety” – I had a massssssive surge of e-mails / following and questions related to it as well as some praise for sharing part of my story. That’s not really the reason I shared it – I just wanted to let other people who feel the same, know that they’re not alone.

A few years ago, when I was completing my university degree, I went on a bus from Hamilton to Glasgow and whilst on this bus, for absolutely NO REASON WHATSOEVER, I had my first every bout of anxiety. I suddenly wanted to get off the bus, and couldn’t, because we were hurtling along the motorway. That’s when it all started. No joke. A bus & a bit of a sore stomach. That’s it. I went through a period of a few months where I could barely leave the house. Fast forward to 2014 and I can honestly say that although anxiety still affect me daily, it doesn’t control my life as much as it used to. I constantly challenge myself to get out of my comfort zone – but I also know when to take a rest from the battle as well. And I’m okay with that.

I’m not going to go into any more detail about what triggered my anxiety in the beginning – but I will say that it is related to my IBS (Irritable Bowel Syndrome) in which I have the irrational fear of being ill whilst I am not at home. Being in a situation which I can’t get out of quickly. Which is a bit fucked up because I actually get a huge buzz from being out of my comfort zone, and I challenge myself constantly. I’m sure others with IBS will know exactly what I’m talking about here.

So I’m going to write a little bit more on the subject today – because anxiety affects more people than you realise, and I really hope that by sharing this, in some way, I can help you realise that 1. You are not alone, and 2. There are a lot of things you can do about it.

What exactly is anxiety? Well, for someone who doesn’t know about it as a medically diagnosed disorder, they assume that someone with anxiety simply gets nervous about something. Being anxious is that fluttery feeling in your stomach that you get before your driving test, before your final exams, after that first date when your phone beeps with a text from her.. And yes, that is anxiety. But for me, anxiety is an overwhelming surge of self doubt that is so strong that it will not only cause me to feel physically unwell, but it completely and utterly rules every single thought that ever goes through my mind. For me – anxiety is being surrounded with HUNDREDS of positive comments from people, having amazing friends & family but then getting hit with one or two negative people and focusing on only the negative. It eats away at me for days, weeks and it’s so powerful that it’s difficult to get back out of it again!

For me, anxiety is the constant analysing of what other people are saying about me and thinking about me. It’s the “what if’s”. It’s the constant war that goes through my mind DAY IN, DAY OUT – every single day that passes without fail. If you could see into the mind of someone who has anxiety – you would see quite a few different “personas”. It’s like looking into a room filled with people all arguing with one another. One person says do this you fucking idiot and stop being so stupid – X,Y & Z will never happen. The the other person says – “but what if….” I’m not saying that someone with anxiety has multiple personalities because that is an entirely different ball game – but what I am saying is that it is a constant war of the mind – and it is never ending.

Most people make unconscious decisions every single day about what they are going to do. The sun’s out – let’s go to the beach. Friday night, at a loose end, let’s go to a restaurant for dinner. A drive. Out with friends. But for someone with anxiety, and I am mostly relating to my own situation here – everything is a military operation, planned in advance in order to satisfy my mind that I am going to be okay. This in itself is absolutely shit – because I am one of the most spontaneous people you could ever meet. I LOVE LOVE LOVE to do things on a whim. I love to travel. I love to eat out. I love being random – because that’s who I am. Having anxiety does not really allow me to be that person very often anymore. I often find myself getting SUPER excited about something, planning it all, talking 100mph about it and then suddenly “BUT WHAT IFFFFFFFFF…..and what will people thinkkkkk” starts. You guys might have seen that I went to see Rihanna last year at Sunderland Stadium of Light right? 55,000 people and me – standing at the very front – in my absolute element. You might think how on earth did I do that if I have anxiety?? On the outside you saw photos of me having the absolute time of my life (and I was, it was one of the best days of my life!), but what you didn’t see what the WEEKS and MONTHS of mental preparation that I had to go through in order to do that. Meticulous planning of driving routes, parking places, walking distances to and from (the list is endless). It was mentally EXHAUSTING but holy shit balls on fire, it was one of the best feelings ever to have achieved that with relatively no blips whatsoever. FUCK YOU ANXIETY! That’s 1-0 to me!

I haven’t had an “anxiety attack” for about 6 months now, because I have learned the signals and can now stop them from blowing out of proportion before they actually happen. But I have had a few belters in the past. It starts with nausea, finishes with sweats, shaking and irrational fears of stuff that realistically will never even happen. Some people have likened an anxiety attack to a heart attack – but personally I have never experienced this, thankfully! You know the weird thing though? They happen for absolutely no fucking reason whatsoever. You can be asleep and wake up having one. You can be sitting watching TV and BOOM. You don’t have to be anxious, to be anxious.

I am constantly concerned about causing people disappointment. What if I suddenly at the last minute have to cancel a class because I can’t get out the bathroom? What if I can’t go out in town with my friends as planned because my head is hosting World War 3? I can’t really plan too far in advance anymore (which is good for my spontaneity I suppose) when it comes to social situations, because I’m unsure about how I’m going to feel on a particular day. I do however, plan meticulously for big events. Sometimes (and this is rare now but still happens occasionally) I have to cancel plans at the last minute. The thought of letting people down eats away at me quite a bit, even though on the outside I radiate an “I don’t give a fuck what you think” aura. I often say yes to plans with people or friends when deep down I know my head won’t actually let it happen. I just want to come across as normal. So I say things I don’t mean sometimes. 

I have to think of the consequences of every single thing that I eat for fear of what it’s going to do to my IBS. If I even get one thing wrong when it comes to my nutrition – it can make me ill for a full week. I just had to get that in there somewhere, because I know a lot of people often ask me how I manage to be so meticulous with my food, and where my willpower comes from. Well, there you have it. If I eat crap, I feel crap. And I don’t want to feel crap because it makes me anxious. End of. 

Perfectionism. I am a perfectionist and I have OCD tendencies when it comes to things being done correctly the first time. I am VERY hard on myself. If I can’t get something absolutely perfect, I would rather just not do it at all. The positive thing about this is that every single task that I undertake, after a huge amount of procrastination for fear of not doing it perfectly, it will get done to 100% of my ability. First time. I hope that made sense. Although I appear confident on the outside as a group fitness instructor – that first night of a new release absolutely TERRIFIES me. For fear of fucking it up and not getting it perfect. “But we won’t know you did it wrong.” True. But I will know. Perfectionism comes hand in hand with being a virgo, and being an anxious virgo. But I quite like it.

So. What can be done about anxiety? This is 100% from my heart. Anxiety to me is all about the perceived threat of something which most probably will never happen. Over the past 10 years, I have been on beta blockers, Prozac (fluoxetine), some other shit with a big long name; I’ve had NLP, cognitive behavioural therapy blaaaah blah blah. None of it helped. Exercise helps, and I have made it into my career and passion because it allows me the flexibility to say no when I need to. It allows me an escape when I need to. The hormonal response of exercise lifts my mood and I can honestly say it has changed my life. My job is such that I focus on other people for the vast majority of my week and I absolutely LOVE my job. I am NOT lucky. I have created this for myself through hard work and determination; and with anxiety, this has been even more of a struggle. So – headphones in, world out – for 1 hour every day – is what keeps my anxiety at bay. Surround yourself with POSITIVE people – who radiate energy no matter how far away from you they are. Surround yourself with like minded people who share interests with you. Surround yourself with polar opposites so that you can LEARN from them. Stay away from drains. Don’t let ANYBODY drain your buzz. 

I would like to create awareness of anxiety by writing this blog. I don’t want anybody to feel sorry for me because I don’t feel sorry for myself whatsoever. It’s part of who I am and I’ve wholly accepted this. This needs to be addressed NOW so that more and more people know that they are NOT ALONE with it and that you CAN CAN CAN CAN dull the effects of it with a wee bit of help. If you know someone with anxiety – please don’t patronise them with statements like, “just think positive and come out with us – you’ll be fine, nothing will happen” or “it’s all in your head, nothing bad will happen”. Yes – you might be right – but to us, the fear is very real, no matter how fucked up it might sound to you. If you want to support someone with anxiety, just show them that you’re there for them when they need you. If they cancel plans at the last minute, don’t make a big fuss about it. Shit happens.

You’re not going crazy. You are NOT alone. Anxiety is VERY COMMON and although I believe it cannot be 100% cured, the effects of it can be massively reduced through lifestyle choices. I would urge ANYBODY who is suffering from anxiety that needs help to talk to someone about it. Someone who understands. Get rid of the negative people from your life who don’t understand or refuse to understand. You don’t need that in your life.

So – in September this year I am going on the vacation of a LIFETIME. For 10 years, I have suppressed my true love for spontaneity and travel because of anxiety – but this year I am saying FUCK IT. In September myself and a friend have booked a 3 week holiday to California. LA, Hollywood, Vegas and Huntington Beach. I have DREAMED about going to these places for as long as I can remember but the war in my head kept saying… what if…? I know it’s not going to be easy, and I know there will be times where my head might win – but I am going to give my fuck it attitude it’s very best shot. How am I planning to prepare myself for this? I’ve considered hypnotherapy & NLP and may try it out before I go but mostly, I am going to not give a flying fuckery what anybody thinks about me. We are going to go out there, and absolutely rock it!

If anybody has any questions, or just relates to this and wants to talk to me about it – just check out my social links on this blog.

The anxiety isn’t gone – but I’ve learned how to live with it 🙂

Rachael

 

20 things…

Hey! This blog is going to be a bit different. You may have read my previous blogs, or you may not. Either way – I thought I would write a short blog this week to tell you a little bit about me. Inside info – some related to the business – some not! Just for fun – as I don’t like to take life too seriously! So here’s 20 things you might not know about me…

1. I know it’s hard to believe but I’m 29 years old (I still get ID’d for buying a lotto ticket – this amuses / impresses me). I’m a Virgo – a typical one at that. I was born at 00:07 on Wednesday 29th August 1984. I’ll be 30 this year!

2. I grew up living with my mum & dad in a small country village in a lovely bungalow in a quiet residential street which reminds me of Ramsay Street!I have one sister who is 3 and a half years younger than me – although I have always been the least mature of us both.

3. As long as I can remember I have been a bit weird, strange, different to everyone else. From a very early age I recognised that I was different from all my friends because I never wanted to settle. I am a leader not a follower.

4. I’m gay. I’ve known I was into girls for as long as I can remember. At least from high school anyways. I’m completely transparent about it – I don’t find it difficult to talk about. I haven’t found the person I want to spend my life with yet – I have very high standards and I don’t want to settle for flings or stupid one night stands.

5. If I like you, you will know about it. If I don’t like you – you will know about it. I distance myself from people I dislike and I do it quickly. If things aren’t working out for me – I am very good at letting them go – and this includes people! I’m very direct and straight to the point and you will always know where you stand with me.

6. I’m a perfectionist. Which means that I sometimes find it very difficult to get things done. I get really frustrated when things are not done perfectly the first time. I have grammar OCD and I’ll probably read this over a million times before publishing it even though I know it’s correct.

7. If I like someone (romantically or otherwise) – I will dive in head first and give them 100% of my attention. I will drop everything for them and open up completely. I don’t like this trait in me as it has opened me up to abuse and hurt in the past. I find it hard to trust people nowadays.

8. I spend the majority of my time working, thinking about work or studying. The rest of the time I’m listening to music and writing (usually simultaneously as I am now). I’m can be very anti-social and can easily spend hours, days and weeks by myself if I want to. I have diaries written going back to 1996 – I write a LOT. Most of it doesn’t make sense to me anymore. I listen to all sorts of music and take inspiration from people I follow on Spotify, Instagram & Facebook. Music is a huge part of my life and always has been since I was a kid. I can read music and I can sing pretty well. I just don’t.

9. My favourite colours are purple and luminous pink

10. I am materialistic. I like things.

11. I believe that you should burst your arse for what you want and never settle for less. I believe that you should ignore what other people say when it gets in the way of your dreams. If you believe it can happen – it will. It may take months, years, decades to manifest – but it will.

12. I have lived in London and Sydney.

13. In my late teens and early twenties I travelled a lot – I loved backpacking. I have travelled all over Europe, including Spain, Portugal, Italy, all through Southern France, Czech Republic, Sweden,Greece. I’ve also travelled to Thailand 3 times, and Australia twice. The second time I went to Australia I settled there for a year or just over a year. If there is one thing I could change about my life so far it would be coming back from Sydney. But one cannot think in hindsight. This year I will travel to America for the first time to LA / Hollywood / Las Vegas and Huntington Beach / Long Beach Orange County.

14. I have anxiety. Not the kind where you get butterflies in your stomach because you’re nervous but true diagnosed anxiety. It’s a constant battle every day inside your head fighting irrational fears and only those who have it, will ever really understand. I have achieved a lot in the last decade despite my GAD. Not everybody understands but those who do, stick around, and those who don’t – can fuck off.

15. I don’t trust easily but I will open up to you and give you a chance. I can be quick to judge. My gut feeling has never been wrong before. I am attracted to girls who are similar to me but polar opposite. I will not be interested in you unless you like being in a gym often. 😉 

16. I have done a sky dive in Australia but I’m too scared to do a bunjee jump. I don’t like rollercoasters but I do like spinny things like waltzers – but I WILL be sick.

17. I have 8 tattoos. I’m having my left arm half sleeve completed next week. It represents some deep stuff from inside my head.

18. As I write this I’m listening to Frightened Rabbit – an indie rock back from Scotland. It makes me instantly smile inside and out.

19. My favourite food is pizza but I don’t eat it often. Infact I haven’t had any this year. I should probably sort that soon.

20. My favourite place in the world is the lighthouse at Turnberry, Scotland. Especially on sunny days, to just climb over the fence, sit on the rocks and listen to music and write (funnily enough). I have a lot of really good memories here.

Welcome people into your life who accept you for who you are and what you believe. Don’t settle for less. 

Rachael x

 

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Fuck being Ordinary

You were not born to be ordinary, average, run of the mill, mediocre, common… You were not born to “blend in”. It was not meant for you to stand at the back of the crowd, hoping that nobody will notice you. You were not born to FIT IN. You were born to STAND OUT.

Ordinary people go about their daily business, day in, day out with such routine that if anybody was to change anything, they would FREAK the fuck OUT. They use the phrase “same shit different day” quite often when asked how they are but then do nothing to change it. They complain frequently about how shit their job is, or how boring their day has been, or how annoying their colleagues, workmates, family are; yet do nothing to change it. They have dreams and visions of doing something that they have always wanted to do, but are too busy worrying about what other people would think of them if they did it, that 5, 10, 20, 50 years pass and suddenly that vision just becomes a grey scale rough image at the back of their minds. What COULD have been, if they had been bold enough to do something about it. It is NEVER too late to follow your dreams. NEVER EVER TOO LATE. 

FUCK ORDINARY. You were not put on this planet to ENDURE daily life, working in a job that you hate, not living your dreams for fear of what others think of you. You are here because you have a purpose. You have dreams – but you’re too scared to live them. You have desires but you are too afraid to fulfill them for FEAR of what might happen, what people would think if you just DID IT.

FUCK ORDINARY. It is NOT NORMAL to wake up every day WISHING that it was bedtime again. You DO NOT NEED TO FEEL LIKE THIS!

I want you to decide RIGHT NOW, that you are no longer going to be ordinary. You are going to accept the fact that average is not good enough and you are going to chase a dream and not fear ANYTHING. Dream without fear.

Stop saying sorry. Stop saying “no offence”. We say sorry far too often. Sometimes we even say sorry before we’ve even spoken the sentence that we’re about to speak. Sorry but I’m not going to make it… Sorry but, I’m sorry for what I’m about to say but… STOP SAYING SORRY! Be confident in yourself and stop worrying about what other people might think about your decisions! It’s your life, you do what you want to do. Be bold.

Start STANDING OUT TODAY:

1. Surround yourself with POSITIVE people in a POSITIVE environment. If someone inspires you, follow them (Facebook, Instagram, Twitter). If someone is constantly negative, remove them from your news feeds, unfriend them or block them. It really is that simple. And before you say it – who gives a fuck what they think?

2. Set goals for yourself. Fitness, health, business, life, family goals. Set goals. Make your goals public – tell people about the goal you have set and why you have set it. Make yourself accountable to succeed. 

3. Write things down. Invest in a couple of nice notebooks – whichever one takes your fancy. Colourful, pretty, big small – I don’t care. Start writing things down. Write down how you’re feeling, how your day was, and then write down a small list of 5 things every day that you are grateful for. This is especially powerful when done just before bed. No matter how shit your day has been – find 5 things that you are grateful for and write them down. Keep a diary. 

4. Surround yourself with people who appreciate you, and who want to see you succeed. Say goodbye to anyone who is jealous of you because of your success. Only give time to people who give time to you. 

5. Invest in yourself. Stop spending money on shit you don’t really need – and start investing in yourself in ways that will help you get to your goal. If your goal is optimal health, invest in organic food, a personal trainer, a nutritionist – whatever you need to make you succeed. 

6. SHARE YOUR SUCCESS with friends, family, those POSITIVE people who appreciate you. Be proud of yourself. 

If your goal is optimal health and you are taking advice on changing your diet to reach your goal – take some of this advice.

When you walk into work with your packed lunch chicken salad, soup or whatever and your colleague automatically says “Oh, you back on a diet again” or “Ew that looks disgusting, do you want something from Greggs while I’m out?” you need to understand that because you have taken the decision to STAND OUT – people automatically bring you down because you have found the balls to do something about getting to your goal. And they, well, they have not.

We all need to learn to stop treading on eggshells around other people all the time for fear of upsetting them, for fear of what they might think of us and our decisions. It may be cliche – but you only get one life. How would you feel if you were sat here reading this in 30 years time and you think… god I wish I had done this, I wish I had done that; why did I never follow that dream? If you want to travel, TRAVEL. If you love someone, TELL THEM. If you’re unhappy with how things are – CHANGE IT. Yes, some people may get hurt in the process, but in the end if you are doing the right thing by YOU, then the outcome will be right for everyone else involved.

Life will not wait for you.  You have to go out RIGHT NOW and grab it by the balls and start living! Fuck being ordinary.

Rachael x

 

Failing to Plan is Planning to Fail

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In business planning is key, if you work I am sure you work to a particular plan or routine or even shift pattern. We probably do this every day without thinking, often we will be working to someone else’s plan. So why is it that when it comes to setting life goals, so many of us don’t think about planning them?

 I talk in particular about fitness goals on this occasion but it translates to all aspects of life. Over the past few weeks people have commented on my planning, I plan everything and by self-confession it may be a little obsessive however I believe that if you have set goals planning is key.

Let’s think about the gym, you start out and buy yourself new gym clothes and trainers you psych yourself up, you take out a membership and you take yourself down to the gym. Often this is where the planning ends you have done it, you have got yourself in the door but then you don’t know what to do next, right?

What are the advantages of going in armed with a plan? You can track your progress better, you can see where you’re going wrong, you can learn your strengths and weaknesses, you can learn to look forward to moving forward in your fitness plan week by week. The best bit, for me, control! It allows you to be in control of your own progress, it allows you to learn and grow.

I don’t suggest that a strict plan, like mine, works for everyone but maybe parts of what I do could help you reach your goals. So here’s what I do to make my plan.

1. Start at the end / be specific
Yes, I said the end, I think about the end point, where I ultimately want to be, what am I working towards. If you don’t know why you’re doing something or what you really want you are sure to get lost along the way.
 For instance if your goal is “getting fit” it’s a little vague isn’t it. Be specific! think inch loss, think weight loss, weight gain, think about how fast can you run, how heavy can you lift. Also when doing this, think about WHY, why do you want this? because trust me you will need to remind yourself this when times get hard, because they will.

Call this your mission statement if you like.
 I am currently working towards two goals, only my PT knows one of them & a close friend the other. You don’t have to share them widely, share them with those who you trust, with those who will help you, or no one at all. That’s up to you.

2. Make it measurable
Look at where you currently are and where you want to be (e.g. how much weight do you want to lose, how heavy can you lift, how far can you run) , what tools do you have at your disposal to help you achieve, what barriers are there, what other plans do you have in coming weeks/months that might get in the way, when will you have a break, what time do you have available to you, what help do you need. ALL these type of aspects are key in planning. 
Write them all down, map out your challenges, see where you can over come barriers, are you making these barriers? if so break them down. 
I started in January I broke the first three months down. Jan – March.
 I looked at what I had up and coming for work, when I had parties, nights out etc. (things that could throw you off), what fitness events I wanted to do. This allowed me to see that my annual swim was perfectly placed at the end of March, so I had to ensure that I swam at least once a week.

Now this might sound like a lot of forward thinking but really its 12 weeks, 12 weekends, 12 Mondays. If your serious about reaching your goals then this is nothing.

I broke each week down and looked at when I had something on that would steer me of course, so yes I pre plan my lazy weekends, my drinking weekends, my strict weekends, my I can do what I want time. It’s all planned.

When I had the “what needs to be done” in place I started to build upon around it. Looking at my time available and workouts I wanted to do. I started off with quite a lot of gaps and now into week six my schedule is quite strict, but I have built this up over the 5 weeks, learned how much I can do , how much spare time I need, how much preparation time, what muscles groups need working, what works, what doesn’t. You get the picture.
  
3. Make it achievable/stay accountable.
You aint going to do this is three months, maybe not even 12 months so break the goals down. You might want some help here, I do it with the help of a personal trainer. I told her what I wanted and she told me how to be realistic about achieving it.

So I got my full body analysis done, took photos, wrote down measurements, wrote down what I can lift (because for me that is a main focus), researched how to get to where I want safely.

Having all this information written down I can celebrate small successes, pick out weaknesses, learn from mistakes.

Every Sunday I sit down and plan my weeks food. Yup every meal. In doing this I ultimately save money, because I only buy what I need. I am not tempted to snack because I have my meals prepared, it doesn’t take long, a few days prep can be done it an hour or so.  And I can plan the days food around my activities, switching it up if needed.

Now food has been a struggle for me but I cannot stress this enough YOUR DIET WILL BE THE KEY TO YOUR SUCCESS. I could repeat this until I turn purple, DIET IS KEY! My food prep is just as important as my workout preparation. I might need to miss a workout because my body is crying out or I need to rearrange my schedule at the last minute or something else gets in the way. However if my food is planned this no longer worries me I can still stay on track.

I won’t go into what to eat and when, but if anyone wants to see what I eat then I track it all on my fitness pal, ask me and you can have a look.  I won’t go into it because everyone’s nutritional needs are different. I work closely with my trainer to trial and error different food plans until will we get it right. But I will say it again YOUR DIET, that’s the nutritional choices you make day in day out, IS KEY!
 I believe that this is key because let’s say its Monday you are having a bad day at work and your mind wanders, if lunch time comes and you go to the supermarket the chances are you are going to spend a fortune and make questionable choices, at very least pick up that small treat for later. If its planned you eat it, you know you like it and you feel good for it.
Let’s take that same Monday, you have a party on the Friday, this means drink and nibbles. You have this pre planned, you have have tweaked your nutrients to allow you to indulge a little. I doubt you will be as tempted to waver if you have your pre planned food waiting for you, knowing you can have your weekend guilt free.

Every Sunday I also plan my workouts, this is largely the same or being built upon each week, I lay out what cardio, HIIT and strength work I want to do, I plan my exercises so that I vary them each week therefore I don’t get bored, I plan my rest but allow space to change that if needed. Because this is largely the same each week it doesn’t take much time to plan, I just switch it up a little or increase the intensity of sessions.
Some mornings I am tired but still take myself to the gym at 7 am, sometimes I cancel plans with friends or avoid dinners out but this is my choice, it is a temporary sacrifice to ultimately reach my long term goals & those closest to me respect this. 
You may not choose to be this strict but regardless knowing what work outs go with what meal and what day of the week is a massive help in long term achievement.
 This might seem restrictive but if you want to reach your goals badly enough this will help you reach them it also allows you to have space for the times where your ultimately going to go a little of track. (becasue it will happen!)
 Every week I look back on what I achieved, what worked, what didn’t, what exercise to group together, where I need more support, what I need to change as the weeks go on. This way I don’t get too scared by setbacks, I don’t lose sight of the end goal because I don’t often think about the end goal, just the small chunks that will get me there.

Now you might be reading this thinking OMG this must take forever, this week my planning took me under 3 hours. This was longer than usual but I have a few things to work around this week and wanted to be sure I got it right. But that’s it once its planned its written down and if  I cheat on a meal or miss a workout I am only accountable to me. I don’t spend every day nagging my trainer about where I go wrong or what I do well (she might disagree with that) but largely I keep myself accountable because ultimately, yes, people want to see you succeed but REALLY no one else will be as passionate about your goals as you & to be honest if that ever changes then you’re doing it for the wrong reasons.
 
4. TRUST THE PROCESS

You won’t change overnight, so learn to trust the process. This can be one of the hardest parts but if you have your process tracked along the way you will see results slowly and celebrate small victories. If you are consistent over long periods of time you will reach your goal.

Be consistent with your own goals don’t be tempted by what those around you do because there will always be someone who appears to be doing better, lifting heavier, eating the best diet, getting the best results. However the chances are that’s not the case so don’t be led by what everyone else does this will cause you more harm than good!

Learn from your mistakes, question why you don’t succeed, ask silly questions and fall over every now and again this is again all part of the process.

 SO THATS HOW I DO IT…..
This gives a little insight into how I plan my weeks and why. I could go into a lot more detail but generally this is what I do & how, I believe, I will reach my desired goals in time. It helps me stay focussed and accountable. Taking those 3 hours out of my week to plan what I am doing is invaluable to me, it means day to day I get up and I am focused for the day ahead with very little thought about it.
 
Everyone lives are different and some people might find they simply can’t plan because life is too busy but my personal belief is that week in week out most of us live fairly repetitive lifestyles even if they are hectic. However, I think everyone can benefit from some planning to help them achieve their goals regardless of what they are.
 
 If anyone has any questions or wants to know where to start, send me a wee message I can maybe provide more detail or explanation to how I break things down or refer you to the professionals that help me.
 
Happy planning
Ainey x