January 2019… what a good time to start a Mindfulness class!

New Year Mindfulness classes…taking care of our minds 🙂

Post Christmas and festive chaos, possibly resolutions being crafted or maybe feeling those winter blues seeping in or overwhelmed to be heading back to a busy workload…

Many of us take to the gym, training our bodies but rarely give time for our minds wellbeing…and whilst we know that exercise is a big player in supporting mental health it doesn’t often offer building blocks and tools for developing long term resilience or coping mechanisms.

Building mental resilience is equally as important as our physical needs, though, as highlighted in current media and research , mental wellbeing is normally last on our priority list until  something goes wrong and we start to struggle.  Learn more about mindfulness

So join us and experience the benefits of this centuries old practice, proven to support mental wellbeing. No experience required, no special clothing or equipment needed-hence why we are also running a lunchtime session to support ‘staff on the hop‘.

We will be using the lovely studio facilities at The Pilates Studio-Becketts Farm and you will be guided by our professional and accredited Mindfulness Teacher.

To learn more or to book a space please contact us directly at hello@coachgenie.uk or via our contact page  If you would like this brought to your workforce or group , contact us to arrange a chat.

Dates in the 2019 diary so far…Tuesdays are lunchtime sessions 12.30pm-1.30pm and Wednesdays are evenings 6pm-7pm

January 22nd and 30th

February 19th and 27th

March 19th and 27th

April 30th (lunchtime)

New dates to follow soon!

Mindfulness Retreat…with a luxury French twist!

Spring & Autumn 2019- Mindfulness through Nature

This luxurious 4 day Wellbeing holiday is simply not to be missed!

As soon as you land in Carcassonne to when you’re dropped back 3 days later, you can sit back ,enjoy, relax, laugh, unwind-mentally and physically… simply take time out over 4 days just for you, improve your wellbeing in a beautiful and peaceful setting…

Set in the beautiful Pyrenean foothills of south west France, and only 30 minutes from Carcassonne, this retreat offers exclusive & spacious  accommodation that boasts Certificate of Excellence award 2018 (Trip Advisor) , gorgeous lakeside views, woodland walks, and birdwatching on the doorstep. Add to the mix a private heated swimming pool and 3.5 acres of secluded garden set in the heart of vineyards and the beautiful Razes region of the Languedoc… any stresses and strains will simply evaporate.

Our Retreats are designed to offer more than just relaxation…time to switch off and focus on just you. Whether that focus is health, career, ‘stuck in a rut’… our blend of offerings will give you breathing space to think clearly and leave armed with a variety of new skills to improve wellbeing.

Whilst this break offers wellbeing for the mind and body, it’s not a detox retreat… you will be served delicious homemade meals from locally sourced fresh food by our own cook. 

This region is renowned for its wine heritage, so we have crafted a private afternoon tour with one of the regions wine experts (Certificate of Excellence award for the past 5 years-Trip Advisor)This is an enjoyable and relaxing insight into the regions wine history, growing and of course tasting.

A truly indulgent holiday for comfort and tranquillity, that carries the ‘feel good factor’! Join us as a single traveller, a couple or come with a friend or two. If you would like your Spouse, friend, partner to join you, but not for the sessions/guided walks, then we would certainly welcome them on-board. They can simply enjoy the weekend & lovely location, food and company at a lower rate.

Our holidays are designed around relaxation and enjoyment. Mindfulness through Nature is our unique key element and ensures we take advantage of the beautiful surroundings that this location can offer (weather permitting) There is scientific research that supports health benefits from positive outdoor experiences and Mindfulness practice.

What is Mindfulness and what can it do for you? Relax, re-energise, de- stress, create focus, build mental resilience…and much more…We often take time to train our bodies but never think of looking after our minds…the most influential part of anyone’s function or being and of course powers our overall wellbeing.

Mindfulness in its simplest form, allows us to focus on what is happening in the present moment. By doing this it allows our minds to have ‘time out’ or ‘space’ to clearly think. This then develops our ability to manage our emotions, stress  and thoughts better, thus improving strategies to cope with difficult situations and make wiser more focused choices in life.

We know from scientific research that practising Mindfulness can truly assist and maintain a healthier mind and overall wellbeing, hence it is a supported intervention via such organisations as Diabetes UK, Mind.org, NHS. 

Our retreat weekend is balanced with two optional Wellbeing sessions each day & a short evening relaxation to aid sleep, for all abilities and no experience is required. Weather permitting we will enjoy most practice and walks in this lovely rural setting.

*Mindfulness woodland walk ‘rewilding our senses’ No tree hugging required!

*Mindfulness movement-Yoga elements to  loosen tired and tight muscles and joints

*A series of meditation and breathing sessions proven to increase wellbeing from lowering blood pressure to reducing anxiety to aiding sleep disorders

*1-1 Coaching session to help, if things in life need some re-evaluation or a restart.

You’re in safe hands! All sessions are run by our professional practitioner for Coaching & Mindfulness- accredited by the British Psychological Society.

We also have our wildlife guru from Experience Nature Ltd on hand for some of our retreat dates, offering woodland Birdwatching, no experience required, just simply relax and learn from Ashley Grove.

You can have as much down time to yourself or join in on what each day has to offer.We can even arrange an in house massage during your stay!

So, if  your partner, spouse, friend would like to join you at the retreat to simply enjoy the weekend, food and company, without being involved in our sessions please see below our rate for their stay.

Our 2019 dates: May 17-20( full) and 20-23rd September (spaces available) 2020 dates will be posted soon!

Contact us for the full itinerary & booking form here 

Not sure a Mindfulness break is for you or you have some questions ? simply get in touch we are happy to help with any queries 🙂

Costs: 4 day break includes excellent accommodation for 3 nights with heated pool, all transfers-airport & tour, all meals and refreshments(as outlined in full itinerary), Mindfulness and coaching sessions throughout, Bird watching (set dates), private wine tour, guided woodland walk- £895 (flights not incl. approx £60 pp) Single Person supplement £175 may apply. Our special rate for those not attending sessions/guided walks (but joining  someone that is) £695 (flights not incl. approx £60pp)

We look forward to welcoming you on one of our ultimate relaxation holidays soon…

New Website coming soon!!!!

My exciting news this month is I have a sparkling new website on its way 🙂

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For most business entrepreneurs, their website is an important factor for their business as it represents who/what/ how…with so many new developments at coachgenie.uk we thought it deserved a new look to reflect all the new services we can now provide for individuals and businesses alike.

We will have an informative quarterly newsletter with a strong focus on Wellbeing which is always at the heart of our work and of course is now high profile in media and business settings. If you want to sign up early please send me a message via the contact page on this website.

Look forward to sharing all our new ‘stuff’ with you soon 🙂

Wendy

 

 

 

 

COACHING

Professional coaching supports someone to bridge the gap between where they are now, to where they would like to be, far more effectively than if they worked alone.

Coaching offers skills for personal development and to enable a resilience for lifes challenges.

Working with Wendy helped me become aware of certain beliefs that had been getting in the way of success. Her calm persona makes it easy to be open about personal thoughts and feelings. I have seen great results already!

International Events Manager, Surrey

Why use a coach instead of a friend or colleague to support you to reach a goal?
  • A coach is trained to really listen to you without interpretation, interruption or judgement allowing you to be your true self and unravel your thoughts in a safe space.
  • A coach will have professional techniques to unpick and unfold what inhibits you or has stopped you getting from A-B so far ,creating opportunity for new solutions.
  • They will be a professional sound board that is confidential and non judgemental. A coach works with YOU…not you as mom or a job title or anything else that maybe has become a label…authentic you!
  • Your goal may have had some longevity in your head. This will have  created emotions and frustrations. Coaching offers the funnel to sift through to the reality and bring back the mojo for your goal.
  • A Coach will make you accountable and challenge you along the journey,  key elements to your coaching relationship.
We understand that people and their aspirations are unique. As your coach, we will work alongside you to offer a supportive and motivated journey to get you to your chosen destination.
  • We use skilled and powerful questioning techniques so you will be clear on what you truly desire and who you are at the core
  • We will assist you  to create practical, realistic and motivational step-by-step action plans to reach your goals
  • We will provide support through any changes or obstacles that may be encountered during our coaching relationship
  • We create tools, techniques and strategies for you to make lasting change and success…lifelong skills!

‘If you do what you’ve always done, you’ll get what you’ve always gotten’   Tony Robbins

Contact us for an informal chat to learn about coaching for you.

What we can support through coaching 

  • Confidence at work and/or social space
  • Weight, Health & Wellbeing
  • Career development or transition into Retirement
  • Self-management of life long condition
  • Financial de-clutter
  • Space de-clutter
  • If you are exploring options for Stress Management please see our page on Mindfulness.
Coaching can be achieved anywhere to suit lifestyles and location. We offer online facility such as FaceTime/Skype and face to face meetings.
We also offer Walk and Talk Coaching. These sessions offer an opportunity to create and think clearly away from modern day distractions and can add energy and focus.

Research shows that being outside in nature boosts wellbeing for up to 4 hours after, so win, win!

MINDFULNESS

Mindfulness is paying attention in a particular way: on purpose, in the present moment, and non judgmentally. Jon KabatZinn

Our minds are our HUB, our steer for all that we do and feel , and yet it is often the last part of our body that we take care of…always assuming it will ride out any storm that hits!  Taking steps to develop skills to support mental wellbeing against life’s unpredictability is a wise choice indeed.
Mindfulness isn’t fluffy or mysterious, but it does take practice. It has been developed through research, using centuries old practice blended with modern day techniques including Mindfulness based Stress Reduction and Cognitive Therapies, accredited by The British Psychological Society and recommended by NICE.
Rigorous medical studies on the practice of Mindfulness including MBSR and MBCT, have now proven to assist in stress reduction, depression and anxiety as well as many other areas of mental wellbeing. It has also been noted to assist with clarity and focus, enhanced creativity, improved quality of sleep, pain reduction, memory enhancement.
In mindfulness we create personal awareness for ‘what’s going on with me right now’. This barometer lets us know when our body or mind is NOT OK, preventing burnout and other issues escalating or relapsing. Slowing down and taking notice of how we feel physically and mentally, allows us to tune in honestly with ourselves.
Learning to switch down a gear and ‘take a moment’ means we are not focused on past or future events, just the here and now which allows us to experience a richer, more vibrant and peaceful living.
Wendy is a qualified Mindfulness Teacher and offers the Mindfulness Now eight week programme. She also offers workshops, walks and retreats.

TAI CHI FOR WELLBEING & REHABILITATION

Tai Chi Qigong  ‘breath movement’ is a form of martial art that offers physical and mental wellbeing benefits that are accessible whatever your ability or age.

Why do our Tai Chi Qigong?
  • It is designed through proven medical research studies to enhance overall wellbeing including pain and stress relief.
  • It creates body strength, alignment, flexibility, stability, circulation and co-ordination.
  • It enhances mental focus, resilience and relaxation.
  • Through the gentle movement and breath sequences, it is by nature a slowing down of mind and body. This has shown to support depression and anxiety as well as stress reduction
  • We are accredited by CIMSPA
  • We offer an onsite service and open access sessions for individuals
  • We offer 1-1 sessions as well as group settings for wellbeing and rehabilitation

Our Rehabilitation programme supports Falls Prevention, Cardiac Rehab-phase lll & lV, COPD and those living with life long conditions such as diabetes T1 and T2 and MS.
Two individual studies achieved in 2008, published in The British Journal of Sports medicine showed the benefits of Tai Chi for those living with T2 diabetes. Studies showed that blood glucose levels were lowered and it  boosted cells and chemicals that are key to a healthy immune response. 

The beauty of our Qigong is it can be tailored for the audiences needs by our professional teacher. We work with you to provide a suitable and enjoyable session.    

Please contact us for more information on how we can work with you

Do you really want to improve your Wellbeing?

My Plan

When we think of bad health habits, do we assume it’s intentional… poor diet, lack of exercise, the list is extensive but in general, not looking after ourselves. However many things can contribute to why and how we develop these habits and are often more  psychologically deep rooted than we ourselves first realise and may require some professional support.

Certain habits can be simply poor time planning and quicker to resolve, such as not drinking enough water, not getting enough exercise-sedentary or skipping breakfast …these can all be dealt with through setting a Goal with an Action Plan, but you must really want to do this for yourself.

The act of putting pen to paper (or electronically) and seeing a goal in all its glory can be cathartic and visualisation is powerful! When we see our goal written or drawn (whatever works for you) it becomes REAL and no longer a dream…move forward and conquer. You will love yourself for it 🙂

As a professional Coach and Mentor I often hear clients say they haven’t got enough time to achieve being healthy or improve Wellbeing , so we develop a strategy for making that time… And that’s an action plan! pexels-photo-859933

We all lead busy lives whether that’s due to work or family commitments or just not good at managing personal time. So here are a few tips to ensure you set an action plan that you can stick to and find the time to achieve it.

  • Know all about your goal, get to know it as your buddy. How to achieve it, where to get advice, support, gather together the information for your plan of action … knowledge is strength!   
  • Always be totally honest with yourself that this goal is owned by you and not what someone else wants or expects of you. You should feel passionate and 100% committed to ensure you retain resilience and confidence on what could be a long journey of self-development, but Oh so worth the mileage!
  • Set the goal into an action plan with times and dates of when you will follow it through, such as exercise –Monday 22nd Jan 2018 , 9 a.m. walk 2 mile circuit from home. Wednesday 24th Jan 2018 11 a.m. cycling club 10 mile circuit from club etc. The success is in the detail!
  • Make sure everyone in your life equation knows that you have your action plan and when it is happening i.e. time/dates…this reduces distractions, barriers and blockers. Be strong, this goal is for you!
  • Talk to those around you that form part of your support and trusted network i.e. close family members, friends, good neighbours. They may not realise that you have your goal and action plan but will support you if you need it.
  • For when that moment of doubt seeps in to railroad you and drag you off track…learn to say NO to yourself and others who want to lead you astray…remember , be honest with yourself and stick to the action plan, the reward will be in its success!
  • censorship-limitations-freedom-of-expression-restricted-39584If time is a real issue or barrier for success , look at how your time is currently spent and if it’s used wisely. Where could you gain some back?  Research shows that our phones/tablets and social media are time suckers. Learn to switch off for at least a couple of hours morning and at night and get your personal time back for you.
  • …and finally if all else fails get up an hour earlier on the days you wish to do your action plan, but focus only on your goal…you will be surprised with what you can achieve.

Want to learn more about health habits or how to get rid of them? contact me at www.coachgenie.uk

‘ME TIME ‘…make sure you get it

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As a Coach and Mentor, I’m encouraged when clients say they have New Year resolutions, as they are simply a means of setting strategies, action plans, goals for life…whatever you want to call it, its good news! However the down fall of a New Year resolutions and why they often never run to fruition is a lack of planning put in place to motivate and keep the goal ‘alive’, whilst retaining wellbeing-mind ,body and soul…and of course its only once a year 🙂

I often hear about the usual resolutions regarding diets, improving fitness, or making more money, but what about our wellbeing!! It’s something that most people take for granted until it becomes an issue either physically or mentally. We live in a fast moving world and are expected to keep up,  adding to the pressures of very little down time or a feeling of guilt to have time-out.

So here are a few tips to ensure that ‘me’ time becomes part of your strategy for life, to keep  you strong, resilient and happier…isn’t that what life should be about?!

  • What do you like to do that makes you happy? It could be listening to your favourite music, going for a walk, reading a book. It doesn’t matter what it is, just plan the time out every week or as often as you can, even if it means getting up an hour earlier- Lock that time in for you and allow yourself some self-indulgent ‘happy’ time.
  • Make sure everyone in your life equation knows that you have locked- in time for you and when it is happening i.e. time/dates…no phones calls/texts, distractions, no emails, social visits etc. Be strong, this time is for you…AND DON’T FEEL GUILTY!
  • Talk to those around you that form part of your support and trusted network i.e. close family members, friends, good neighbours. They may not realise that you need time out if you’re always running at 100 miles an hour with a smile. You may be the one helping them out…let them return the favour if possible.
  • Learn to say NO. It is often the hardest thing to do for most people. Whether its at work, home, family, friends…we struggle to say NO even if it’s not realistic for us. If it’s not realistic or something that will add to your time pressure: take a moment before answering-think before you speak ,or say you will think about it to allow yourself to truly look at your calendar. If you know it’s not realist just say it’s not possible this time…be honest with yourself.

Remember, allowing yourself more ‘me’ time to improve wellbeing, happiness and possibly more energy to take on daily challenges ,will be a win, win for everyone around you. So what are you waiting for ,start planning your life!

Want more information , contact me at www.coachgenie.uk

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Two simple tips for success!

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As a Coach and Mentor , I hear success described and measured in many ways, often its assumed we gravitate only towards extrinsic rewards such as financial to be our benchmark for  success and whilst that can be OK,  its short lived if the ‘internal emotions’ are not in sync. Our inner desires, motivators, drivers for personal satisfaction are the leaders to making success happen and that overwhelming emotion of personal accomplishment, achieved from hard slog can’t be bought.

Success for me is all about being totally honest with myself and achieving the goals that really mean something for me, in my world…and these take me to ‘a place’ of fulfilment and happiness.  I’m also lucky that I do a job that offers that  same thrill of accomplishment when one of my clients get that’s amazing lightbulb moment or realises their goal through my support… truly fulfilling!

Two key tips for success in 2018

  • Always be totally honest with yourself that this goal is owned by you and not what someone else wants or expects of you. You should feel passionate and 100% committed to ensure you retain resilience and confidence on what could be a long journey of self-development, but Oh, so worth the mileage!
  • Success can be all consuming. Remember why you are driving yourself so hard and be aware of your Wellbeing. No success is worth the price of your mental and physical health. Sometimes the smallest achievement can give the greatest satisfactions  , so don’t always think big is best!

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Genie Blogs…Groundhog Day!

 ‘Groundhog Day… déjà vu? ‘ groundhog

Did you know? Groundhog Day was originally an American tradition to predict springtime… the Groundhog sometimes known as Whistlepig, wakes from hibernation on February 2nd . If he sees his shadow when leaving the burrow there will be six more weeks of winter, however if there is no shadow, spring is around the corner!

No groundhogs here but 20th March is officially springtime! Brighter, warmer and longer days , a sense of ‘newness’ as the outside world regenerates and often a time for us to embrace some changes ourselves.

Learn how to stop Groundhogging? Spring clean  So with Spring in mind…Groundhog Day!? Do you feel your life is time-looping… not many of us live like Bill Murray in the film Groundhog Day, but being caught up doing the same repetitive actions can cause our wellbeing to plummet.

Do you start a new day with energetic intentions, goals abundant, buzzing with ideas, and then in a moment of distraction or weakness you tell yourself  I WILL DO THIS, WHEN I have more time.. more money… more ‘headspace’…and then your ‘groundhogging’ all over again.

So how do we stop the time- loop?

‘If you do what you’ve always done, you’ll get what you’ve always gotten’   Tony Robbins

Starting is the key Incorporate some simple steps to banish the ‘Whistlepigs’ in your life

  1. Embrace the ‘now’…take control. Write down on paper your wish…the GOAL that’s a priority for you! Note: don’t use electronics as it doesn’t have the same liberating effect as pen and paper.

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  • Why it’s important to you
  • What’s your commitment to achieve
  • What benefits you will gain
  • When are you going to achieve it (time and date)
  • What steps do you need to get from A (now) to B (achieved)
  • What’s your strategy for the ‘blockers and stoppers’ whether that’s people in your life or barriers you use.

 

  1. Don’t be afraid of failure- get started!…there’s no such thing as failure, only development… stay focused on your goals daily, tenacity will succeed . As Thomas Edison said ‘I have not failed. I’ve just found 10,000 ways that won’t work’.

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  1. Checkout your mindset… Be happy. Some call it positive mindset… it’s simple but may require focus. Wake each day and think of the good and positive things you have, do and have accomplished. They don’t need to be grand things, just special for you. It’s infectious too- have you ever been in the company of a really upbeat person and started to feel good yourself … spread the happiness!

 

  1. Beware of ‘crabs in the bucket’ Be confident about your choices, don’t be dissuaded by others, however good their intention. Have you been privy to the ‘crab in the bucket’ scenario?- Someone has a goal (symbolically climbing out of the bucket) however those close to them offer reasons not to do it, albeit good intention (Pulling them back in the bucket). Stay strong and you will get out of the bucket!

 

  1. Live life as your ‘Authentic self ‘ It’s easy to become unfulfilled, even unhappy by not living our own dreams or values, swept through life via others expectations or vision of their perfect life. Be true to yourself. Like what you like, do the things that make you buzz and be around those that make you happy.

Don’t let Groundhog Day bite at your heals! Leap forward into Spring and see where the journey takes you!

Want some help to get rid of your whistlepigs?  Contact us coachgeniewp@gmail.com