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A Holistic Approach to Nourishment

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What comes to mind when you think of nourishment? ‘Holistic’ nourishment addresses the psychological, emotional, physical and social areas of our lives. While all these aspects may be fed separately, they are all interlinked. For some people, the loss of appetite may be replaced by stress eating. Still, the underlying concept is the same: an imbalance in our emotions disrupts our physical, social and psychological well-being.

How then do we find the perfect balance? Food is the number one answer for most of us. However, we forget that nutrition is not the only source of “nourishment” per se. This doesn’t mean that diet is not important in our lives. In fact, the importance of carbs, fats, proteins, vitamins, minerals and so on cannot be emphasised enough. They provide our bodies with the necessary energy to run our day-to-day activities.

Nonetheless, the mind and body work together as a whole. The brain does not take up 20% of your blood just to think about food. Here are some great are all-rounded approaches to nourishment:

1. Connect with Mother Nature

This is a great way to nourish both our bodies and minds in addition to maintaining emotional, psychological and physical balance in our lives. On the surface, this can sound too theoretical. Introspect for a minute and try to remember the last time you simply enjoyed some sunshine, clean oxygen or a glass of water. Taking these things for granted does not mean they don’t add value to your life. They stand to be more valuable to your well-being if you consciously enjoy them.

2. Physical activity

This can encompass various physical engagements including yoga, jogging, walking, traditional strength training, and sports. Yoga is known to offer body and mind relaxation. Many people do not realise that these other types of physical activity also have the same effect. Try to reduce your TV time and engage in a 20-minute physical activity today. Don’t just do the action, the key is to enjoy it. You’ll love the effect.

3. Work on your relationships

It is easy to spend our days immersed in work or unhealthy relationships and fail to spend time with the truly special people in our lives. Appreciating the small gestures from people that add value to our lives not only improves our social life but also elevates our psychological health. Eliminating unhealthy relationships also helps to relieve stress and creates more time for valuable people and activities.

4. Explore interests and inspirations

These vary from one person to the other. Singing or listening to a song, reading a book, and art are popular hobbies and interests that nourish us. Did you know that reading a book has been shown to prevent Alzheimer’s and reduce stress by 68%? Spend at least 45 minutes a day doing something that you love. It will give you something to look forward to every day.

5. Self-care and meditation

A peaceful mind is essential to your overall well-being. Taking time to meditate daily helps to gain a deeper understanding of ourselves and develops clear personal and social structures. Simple self-care activities such as visiting a spa, getting a massage or dressing in clothes that make you feel great can help boost your confidence and happiness. This enhanced perception of ourselves is also reflected in the way we treat the people around us.

What are the Benefits of a holistic approach to nourishment?

1. Strength and endurance: A holistic approach to nourishment strengthens the body and mind and makes it easier to deal with physical and mental pressure.
2. Resistance to physical and psychological illness: Physical activity and a healthy diet in addition to social and psychological wellness techniques develops resistance to conditions such as memory loss, obesity, depression, anxiety, high blood pressure and disease.
3. Improved relationships: Acknowledging the people in our lives and their value builds stronger and long-lasting relationships. We are capable of giving and receiving more love and support.
4. Finding purpose: Holistic nourishment advocates self-care, meditation and inner reflection, which are essential to understanding our life’s purpose and the path we are destined to take.

As humans, two of our primary objectives in life are finding pleasure and reducing or preventing pain. Adopting a holistic approach to nourishment is the key to a truly happy and fulfilling life. It feeds the body, mind and spirit, which ultimately improves the quality of life’s experiences.

If you’d like to know more please feel free to contact me.

Embrace Fear and Jump into Something New

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Why is our first instinct almost always to resist change? Is it because of the perceived risks or fears associated with it? The contemplation of any life altering transition can be scary. But nothing is more satisfying than embracing our fears, embarking on a new adventure and emerging the other side a more confident and happier version of our previous self. Often, the reason comes down to a fear of stepping outside of our comfort zone, that little bubble that makes us feel safe and warm. The important thing to remember is that there is always a price for success and greater happiness, because achieving these things require the taking of big leaps, so, the question I ask you is, are you willing to pay for a better life?

The key is to focus on the things you stand to gain, rather than lose. Take a moment to remember a time in your past when you took action that was daunting at first but awarded you with a tremendous feeling of achievement and pride, for example that job interview that lead to a fantastic role or walking down the aisle of your wedding day, in those moments you were afraid, but you embraced your fear, took the plunge and afterward you felt wonderful! It’s about altering your mindset and always looking forward, focusing on the positive outcomes of taking the leap.

Here are a few tips to help you in your quest for change and a happier you:

1. Be prepared to step out of your comfort zone

“As you move outside of your comfort zone, what was once the unknown and frightening becomes your new normal”

Robin S. Sharma

Prepare to step out of that comfort bubble. Try not to think about it too much, just take a deep breath, and do it! As Tony Robbins said ‘the path to success is to take massive determined action.’ It’s action that gets you to where you want to be, not thoughts. Life doesn’t change unless change is created. The more often you do this the easier it will become, do something that scares you every day!

2. Invest in yourself

Your growth starts from within. Do you really know ‘YOU’? What are you passionate about? If you have the answers to these questions, then your transition will be more straight forward. The best investment you can ever make is an investment in yourself. Learning never stops. If you want to live a vibrant life in your later years, it’s important to ensure your brain remains stimulated. Continually seek new ways to boost your knowledge and expand your horizons. Pursue a hobby, undergo some training, join a class or group. Remember, knowledge is power! And learning boosts your self-esteem and life-satisfaction.

3. Plan for change

“If you fail to plan, you are planning to fail!”

Benjamin Franklin

You maximise your chances of success if you take time to plan. Crucially, the first step you must take is determining your ‘why’, why do you want to make these changes? How will they benefit and enhance your life? Write these down. Under each ‘why’ write an action plan. Consider any compromises you’ll need to make to achieve your goals. Factor these into your plan. Consider who or what these changes will affect, partners, family members for example, factor these in too and ensure you communicate with these people to ensure they understand and connect with your ‘why’ too.

Remember, the choices you make today will determine your tomorrow. The best way to avoid a life full of regrets is to embrace your fears and face your challenges with confidence. Many others have done it, so can you!

As your take away from this blog, what baby step are taking TODAY – NOW towards the changes you want to make? If I can be of service to you, do please contact me.

The Different Perspectives on Joy

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‘Joy’ is a sensation experienced by those who adopt a positive mindset and outlook on life. In this state our minds are at ease and we feel content with our own reality. Joyful people are courageous and feel inspired to be a better version of themselves. ‘Joy’ is a useful state and can help us overcome challenges and obstacles. The degree to which we experience this joyful state often depends on our individual perspectives.

How Does Perspective Determine Joy?

1. Our perspective can help facilitate long-term solutions to the challenges we face

Changing how we view the events we encounter can help us immerge victoriously. Altering your view so that you perceive what appears to be a negative event as something more positive can give you the strength and resourcefulness you need to tailor a solution that will enhance the quality of your life. For example, if your business suffers a loss, you can choose to dwell on the unfavourable consequences, or you can choose to focus on what this incident has taught you and how you will use that new found knowledge to make improvements going forward.

Taking a positive stance towards life’s events will cushion the impact of a crisis, increase the levels of joy you feel and reduce your stress.

2. Changing our perspective eases our pain

Life, just like a journey, is bound to come to an end at some point. The death of a loved one can leave us devastated and broken. Altering your thought process and perspective in a hurtful occurrence can have a significant impact on your ability to cope with the loss and help prevent suffering from long-term misery and shut down. You may decide that, instead of allowing the pain of the loss to consume you, you’ll focus on the fact that they are angels now, in a better place or free from pain and misery. You may wish to celebrate their life and achievements, and the positive influence that they had on you. This will accelerate the healing process and help you to move on with your life amicably.

Never letting go of that pain and allowing the tragedy of death to cloud your mind will only result in a bitterness that will be extremely hard to shift. The same principle applies to the loss of friendships, jobs, homes and relationships.

3. Changing our perspective inspires new ideas and helps us make better decisions

How you choose to handle different situations will determine the outcome, and you do have a choice. Adapting a ‘joyful’ state and mindset means that, regardless of the storms that come your way, you’ll won’t lose this feeling. Negative events may inspire ideas that may not have dawned on you before. For example, a burglar breaking into your home is an opportunity to invest in a better security system or upgrade to better electronics. If the burglars get to the extra key hidden under your flower pot, you will be inspired to seek more creative ways to hide that extra key.

Negative events help us make better and wiser decisions. The loss of a job may make you realise that it wasn’t the best fit for you and in turn this will help you secure a role that is a great fit for you next time round.

The more you strive to conjure the virtue that is joy, the easier you’ll find it to embrace the smaller things in life that contribute to your happiness overall. A joyful person finds peace in the sound of a child laughing, a bird chirping, raindrops against their window, the soft wind against their cheek, in the smile of a stranger. Despite the black clouds that hover over them, the world they live in is a happy place, because they have chosen to interpret their reality as one that is positive.

If I can be of service to you, do please contact me.

FREE GLOBAL VIRTUAL SUMMIT: Living your Intentions- In Joy and Abundance.

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Living Your Intentions – In Joy & Abundance_ Global Virtual Summit

There is a saying which has been around since time immemorial, which says: “We do ​NOT​ see the World as it is. We see the World as ​we are​.” This is about our mindset.

I have come to understand that saying at a much deeper level, since 2015 when I first became a student of John Assaraf – of the NeuroGym fame – through whom I have learnt the power of mindset. What sets John Assaraf apart from the other top world leading coaches is the simple yet powerful way he uses neuroscience to influence our understanding of how the brain works and that we are in charge of our mindset.

Why am I going on about mindset, you may well be wondering? Simple – mindset is the most important aspect of achieving any change – changing your life, losing weight, improving your relationships, finding a job (one you like even!), making money – becoming a millionaire etc.

Everything starts with your mindset.  We manifest our thoughts – what you give the most energy, time & headspace to, this is what you ultimately attract in your life.

Most of us find it easy to set goals, same as when we make New Year’s Resolutions, it is easy to come up with the resolution – however, 98% of individuals fail to achieve their New Year’s Resolutions. This is because people do not start with what is important, which is understanding your WHY and linking this with your life purpose.

I remember the many years I spent saying to myself: this year I resolve to lose weight – followed by diet after diet, when I would release a few pounds, but then gain even more once I stopped each diet. I repeated this soul-destroying cycle for several decades.

It is only after I undertook intensive training on understanding my mindset and my WHY, indeed my life purpose – that finally in 2016 in less than 4 months AND without dieting but in fact eating the most healthily that I have done as an adult – I lost 90 lbs – almost 6.5 stones, yaay!

Interestingly, because I transformed my life in 2016 at the core of the transformation is the daily routine which I adopted going forward; this has resulted in my keeping the weight off since then and with equal ease. My WHY for losing weight is to enhance my wellbeing, because when I was fat my mobility was so severely impaired due to advanced Osteo-arthritis – in fact I was registered disabled. Now, I power walk/jog on average 5 miles every day – even during blizzard

UK, I have continued with my exercise daily routine – I have been out in our snowed under London park. This renewed lease of life, is enabling me to work towards achieving my life purpose – which is to install irrigation in the village of my parents in the African bush in Zimbabwe. I want other girls born in that village to focus on education instead of having to walk 2+miles before dawn every morning in the dark to go & fetch water from the river or dam, after that walk a good 1 mile to school. Then repeat the process again every evening, just like I did for 12 long unhappy years.

This is my WHY – my life purpose – how can I possibly compromise my health & wellbeing by getting fat again, when I know that I am capable to generating the wealth necessary to make every one of the 500 village inhabitants have an easier & happier life, especially girls?!

I now enjoy a life of joy and abundance, because I connected with both my WHY and Life Purpose. I am being of service to others who want to connect with their WHY or their life purpose or both.

Enjoying a life filled with joy and abundance, starts with us doing the mindset work – to be in control of our thoughts. This enables us to gain clarity about our WHY & our life purpose. To achieve our goals, it is vital that we learn how to turn our intentions into milestones as part of our daily routines.

This is what the Living Your Intentions – In Joy and Abundance: Global Virtual Summit is all about. A life of joy & abundance means different things to different individuals, BUT every participant is sure to find at least one nugget from the tips shared by our awesome line up of world class experts on how they have or are achieving joy, happiness and abundance in their lives.

Even the most difficult change is possible, when you understand how the brain works.

Therefore, if you are serious about changing your life for the better, ​ACTUALLY achieving your​ ​goals this time​ – then look no further – Enjoy the summit!

I look forward to seeing you on the summit and beyond once you subscribe to work with me!

Keep your eye on our website and social media accounts for more updates on how you can sign up to view the Summit!

Light, Joy & Blessings,

Brendah

8 Powerful Ways to Overcome Self-Doubt

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A lack of self-confidence is something that affects many of us, and it can have a serious impact on our happiness. Self-doubt can prevent us from living the life of our dreams. The ‘Imposter syndrome’ is the name given to a cluster of commonly held thoughts and attitudes which encourage us to attribute our success to error, luck or charm rather than our ability. Here are eight techniques and processes that can help you break through them and eliminate self-doubt for good:

1. Dream from your heart

Take some time to really consider what it is you really want and write down the goals and priorities that are most important to you. When you give expression to your desires, you take the first step in bringing them out into the world.

2. Activate your imagination by following the path of your heart

Daydream, allow yourself to live favorable outcomes to the problems you are experiencing, and feel yourself truly enjoying your own life. Imagination is a powerful process that sets you on a new course to a happier life.

3. Make your dreams and goals a priority…

By taking positive action every day on the dreams that are most important to you, and on the forward moving steps that your imagination brought into your awareness.

4. Cultivate hope…

That you can have what you want. It’s easy to allow fear to creep in and doubt you’ll ever truly get what you want. Ensure you keep hope alive by envisioning your desires and the changes you want to make. Strive to protect and nurture that seed of hope until it grows into a beautiful new potential.

5. Be your own best friend…

When life is good, and when it is bad. When you are stressed, fearful, or doubtful, do whatever you need to regain mind, body, and spiritual balance. Talk to yourself kindly, take yourself for a walk, go swimming, take a bath, drink a lot of water, breathe deeply. The point is, don’t beat yourself up when you’re down, find new ways to lift your spirit.

6. Follow your intuition

Your conscience will never misguide you and you should always follow it. Continue to listen to your inner voice and let it guide you closer and closer to your dreams.

7. Accept reality

Acknowledge your emotions, feel what you feel, and allow your emotional energy to flow up and out. Then step out of the channel of heavy emotions and dare to bring yourself back into alignment with your vision and imagination of what is possible.

8. Take calculated risks

Step outside your comfort zone. The risks you take may not always bring the results you desire first time round, but each time you dare to step beyond the boundaries of your current limitations, you show yourself that failure is not the end of anything. It’s just a momentary setback. Pick yourself up, dust yourself off, and find a new way around your setback. Releasing self-doubt isn’t an all or nothing proposition, and it’s not overcome in one instant. You gain confidence as you look deep within, into your true feelings, and discover new ways to express your truths, values, and priorities.

By focusing on what is most important to you and using the tips above, you’ll soon be taking huge leaps towards a more confident you and the life you’ve always dreamed of.

As your take away from this blog, what baby step are taking TODAY – NOW towards eliminating self-doubt? If I can be of service to you, do please contact me.

How to Manifest Success with the Law of Attraction

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I am a strong believer in the power of attraction and believe that the nature of our thoughts can help us climb ladders. The Law of Attraction is a modern concept and one that enables us to interpret the deep secrets of reality which have a profound effect on the world as we know it.

The ‘Law of Attraction’ is a New Thought Philosophy which states that energy is the base ingredient of reality, which includes thoughts as well as events. Energy manifests itself as events in the long run; positive energy propels us towards positive events while negativity culminates in negative events. The finer implications of the Law of Attraction are ever present in our daily lives, even though science has no answers to it. Did you ever get a call or meet a friend you suddenly remembered after a long time? Have you ever found yourself dwelling on how your day is panning out so badly only for it to get worse? These ineffable experiences are a manifestation of the Law of Attraction. Our thoughts create an energy flow and this energy flow attracts its likeness.

If you’re not sure how to manifest success with the Law of Attraction, here are a few tips:

Get a Clear Vision

The human mind is unique, just because it can ‘think’, and therein lies the power of thoughts. Thoughts carry an innate creativity inside them, born out of the depths of our minds and which permeate through reality. Every great achievement and every great civilisation was once just a thought, a vision. Creative visualisation is a great tool to shape your dreams into reality. One of the simplest ways to achieve this is to create an image in your mind of whatever it is you desire, a new career, body or home and practice visualizing this for a few minutes every day.

Picture everything down to the finest detail, the colours, the sounds, the smells and how you’ll feel when you’ve accomplished your goal. Weave a story around the object and open the creative boundaries between your mind and the things you desire. For example, if you crave a new career, start thinking about it as if it’s already been accomplished, think of it as your new daily routine. Imagine the workplace environment, the specifics of the role you have taken on, and the kind of people you’d be working with. Once you’ve created this world in your mind, you are tricking your mind into believing it is already a reality. Positive events will then begin to unravel in line with your thoughts and vision.

Have Faith in Yourself

Faith can move mountains. It is the holy grail of success. To have faith is to believe in ourselves. Without faith, a vision is just a barren imagination. Faith is the power that aligns your life events with your thoughts. The early stages of the manifestation process require that we set goals, then we need to develop the belief that we can achieve them, we need confidence in our abilities. Faith stems from conviction. Self-confidence is your secret weapon for achieving success.

Practice Patience

Patience is the road to success. There are no shortcuts in life, and it’s important to remember to enjoy all the things you currently have in your life now and which you may no longer have once all your desires manifest. Enjoy the journey of manifestation, take time forming your vision, and allow time for your thoughts to manifest into events. Don’t be taken aback by failures and ups and downs, these are a fundamental aspect of life. Learn from each experience, don’t dwell on negative outcomes and don’t allow them to become obstacles on your journey to achieving your dreams. Lastly, continue to focus on the long-term gains of realising your goals.

If you’d like to know more please feel free to contact me.

Five Tips for Managing Stress

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Winston Churchill said: “If you are going through hell, keep going!”

Stress tends to creep up on us due to a perceived inability to manage the demands life throws at us. Sometimes it can be beneficial as it pushes us to achieve more, but higher levels of stress sustained over a long period of time can be harmful to our bodies and minds. Stress can have a damaging effect on our immune system, central nervous system, cardiovascular system and even mess with our emotions in a big way.

When we allow stress to continue unchecked and untreated, it can cause chronic anxiety, muscle pain, insomnia, high blood pressure and weakened immune system. Research has shown that stress can play a significant role in the development of diseases like depression, obesity, and heart disease.

These risks mean that we need to develop defence strategies and stress combating tactics to protect ourselves from the dangers that may arise if we don’t work to mitigate stress. There are many ways to self-manage stress and regain control of your full faculties and be healthy again. Here are just a few of the most effective stress combatting tips:

1. Step back from the stressor

Sometimes it is difficult to break away from the main cause of your stress, for example, increasing debt or an unhealthy relationship. However, when you take a step back, this could mean taking a couple of days away to yourself and allowing yourself time to think, you give yourself an opportunity to reflect. This may result in you noticing or feeling things you weren’t before, and in this more relaxed and reflective state you may find a solution that wasn’t obvious before. You will need to face up to the root of the stress at some point, but taking a short break in the interim can help you see more clearly and boost your strength.

2. Exercise

Regular exercise is vital for a strong body and mind and can significantly reduce stress levels. Just 30 minutes of exercise, 3 times a week will have you smiling and full of energy. Exercise needn’t be meaningless, it could be walking the dog or dancing with friends, it doesn’t have to be solitary either! Exercising with others is a great motivator. Take your pick, run, swim, play a sport, take a salsa dancing class, whichever form of exercise you choose will help you manage your stress levels better. Build up slowly, just 5 – 10 minutes a day will enhance your mood.

3. Meditate and practice mindfulness

Two of the most popular relaxation techniques around the world are meditation and mindfulness. Both help ease stress by releasing negative emotions and focusing on the present moment. They relieve stress by providing the space and clarity we need to alleviate the demands we imagine and which, in many cases aren’t valid.

4. Accept what you cannot control

One of the best ways of reducing stress levels is accepting the fact that you do not always have control over certain situations. Stressful events will occur, there is no avoiding them. We can however control how we react to a stressful situation, how we interpret our experiences is very much down to us.
As Viktor Frankl said, “The one absolute freedom a person has, is the power to choose in a given situation their attitude.”

5. Open up to people

Sharing our experiences both positive and negative can help ease the pressure we feel. It can bring huge relief to discover someone else is experiencing similar problems to us, or to listen to alternative solutions suggested by others.

Stress is a part of everyday life and there’s no way to avoid it completely. Without it, we wouldn’t experience the feeling of accomplishment that follows the overcoming of obstacles and challenges. Ensure you set achievable, realistic expectations for yourself and learn to keep things in perspective.

If you’d like to know more please feel free to contact me.

Living Your Intentions in Joy & Abundance

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“You attract and manifest whatever corresponds to your inner state.”

Eckhart Tolle

There is no need to keep waiting to live the life of joy and abundance you deserve, you can start living this way right now. The key to living in joy and abundance is developing the right mindset. Successful, happy people cultivate ‘success mindsets’ because it allows them to control their emotions, make the right decisions and achieve positive results in the face of bad (or sometimes overwhelming) odds.

Consider, for example, an entrepreneur who has encountered a string of losses, or an author whose book didn’t bring them the success they’d hoped. If they hadn’t developed the correct mindset, it’s likely they would have given up at that point. Successful people live in a world of abundance, don’t they? This is because they understand that with a little creativity, courage and an open mind there really is no limit to what can be accomplished.

Developing the right mindset enables us to control our thoughts and understand how our mind works. All of us face a constant stream of ups and downs in life, how we view and react to both good and bad depends on our mindset. Being in control of our thoughts equals being in control of our actions and this is what leads to the best possible outcomes. This empowers us to make the right decisions which will produce optimum results.

When we’re clear on what it is we want, we can begin to manifest the things we desire. If you’re not clear about what you want, you need to make time to determine what you do. Take yourself to a quiet place in an inspiring setting and write down a list of all the things you envision having in your ideal life. The universe can only start giving you what you want when you tell it. You can communicate your desires via meditation, visualisation or by creating a vision board. The energy you are putting into making your dreams loud and clear will help you to begin attracting these things into your life.

Now, you must begin working towards your goals. This starts with clarity, and is followed by action. Write down 3 things you can do today that will move you a little closer to your goals. All it takes is one baby step to get you going, every day and that consistency is what will ultimately make THE difference! Do this every day, take time to write daily, weekly, monthly and yearly goals that are in line with your hopes and aspirations, then enjoy the process of accomplishing them. Take time to consider what is most important to you, what are your values? Are they wealth/security/happiness/honesty/passion/love/sharing? Act now to ensure that when you are older, you will look back and be satisfied knowing that you accomplished the things you were destined to do.

To manifest your dreams, start with a little soul searching. Gain deeper insight into your life purpose and the person you are supposed to be. So many of us walk through life so immersed in our daily routines, obligations and responsibilities, that we forget to step back and really consider why we’re here.

Our immersion in fast paced careers can distract us from devoting the time needed to determining the goals we need to set to achieve our dreams. Remind yourself of the importance of setting aside this time, and to working on adjusting your mindset.

Joy and abundance begins in the heart and mind. Every great achievement began in the mind of one person, a successful person who dared to dream, to believe it was possible. Take some time to allow yourself to ask, what if? Think big. Don’t let negative thinking discourage you.

You want to be a “dreamer.” Dream of the possibilities for yourself, your family and for others. If you had a dream that you let grow old, re-ignite the dream! Fan the flames. Life is too short to let it go.

Commit to living your dreams.

Once you commit to living your dreams, the lids blinding your eyes will be lifted. A completely new world will be opened to your view.

You will notice opportunities that have been in your reach all along, ones your conscious mind simply didn’t pay heed to. The fundamental change taking place is your self-identity. This is the point of no return. Once this shift has happened, your whole world changes.

Nothing becomes impossible for you.

Your only limitations are your consciousness, which is quickly expanding. Whatever you want quickly becomes yours because you see what most people don’t. Now that you can see it everywhere, you are sprinting!

If you’d like to know more please feel free to contact me.

How To Set Smart Goals And Achieve Them

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After years of punching the clock and running the rat race, you may be ready for significant changes in your life. Perhaps you are ready for a career change, or maybe you are entrepreneurial minded, so you’d like to start your own business. In either case, the skills you have accumulated over the years are not enough to transition from the corporate world into a new phase. You need to set goals that are specific, realistic and measurable. Your goal may be to open a restaurant for example, but that goal will not manifest without following a series of steps that will take you from where you are now to where you want to be.

To accomplish your ultimate goal, you have to establish smaller intentions that are precise and clearly defined. Each one is a step of progression in preparation for your final achievement. The process of identifying those intentions requires that you employ the SMART goal setting system. This effective goal setting technique empowers you to seek clarity on what it is you really want, identify distractions and overcome obstacles to ensure you stay on track and avoid wasting time.

What Are SMART Goals

SMART goals are powerful tools that help you to organise, structure and achieve complex ambitions. They enable you to assess your skills and abilities while building your self-confidence and competence. While there are variants of the acronym, SMART stands for:

S – Specific (Significant)
M – Measurable (Meaningful)
A – Attainable (Action-Oriented)
R – Relevant (Rewarding)
T – Time-bound (Trackable)

How To Set SMART Goals And Achieve Them

The first step to creating a SMART goal is to develop a mental picture of the specific outcome you wish to achieve. In what direction do you want your life to go? What characteristics describe the kind of person do you want to become? How do you envision your life in 5 or 10 years from now? Write down the answers to these questions as they will reveal the bigger picture and help you to visualise it. They will also help you to define the set of actions that will get you there.

Second, disseminate your main goals into smaller actionable points that are measurable and achievable. Make a list of all the components that will lead you to your goal. If your main goal is to open a restaurant, then your smaller action steps would include securing a location, hiring staff, creating a menu and organising how the business will operate.

Third, measure your goals to determine if they are attainable and relevant to your bigger objectives. Whether or not you can accomplish these goals depends on the cost, time and resources involved. Opening a restaurant means that you not only have to have a location, but you need tables, chairs, utensils, plates and cookware. On top of that, you must market your business to bring customers through the door, which means you may have to consider the location of your restaurant to determine if it is accessible to your targeted demographic. And while entertainment could be a part of your game plan to make your business attractive and distinguished, you need to decide if planning your music selection and hiring a band are relevant to the immediate goal of ensuring the restaurant opens in time.

The final step is to establish a trackable time-bound line in which you will lay out the milestones you need to reach to accomplish your goals. Your restaurant opening needs to be set for a particular date, and all preparations will need to be carefully handled prior to this date. It could take 3 months to obtain your food and liquor permits which means that even if you were ready to open sooner, you cannot serve any customers until those licenses are in place. Setting priorities will help you determine a time-line that accommodates all your goals in the correct order.

Now that you can properly establish, execute and achieve SMART goals, do not spend too much time thinking about it. Take action today on the first step and allow the momentum to carry you through. If you find yourself feeling stuck or hesitant, regroup your thoughts by reviewing your SMART goals once more. Use visualisation and affirmation techniques to invigorate your subconscious with hope and assurance. You will be rewarded with thoughts of determination and resilience as your goals provide you with direction and inspiration to continue until you achieve them.

Benefits of walking!

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As you age, you lose muscle tone. One of the easiest ways to help you keep extra weight off and to stimulate an energetic youthful appearance is walking. Research shows walking can also keep your memory sharper as you age.

While there’s truth to the saying, “If you don’t look good, you don’t feel good,” the reverse is also true. Feeling good may be the best elixir for youthful looks that exists.

The walks get people to tell stories about their communities, explore their cities, and connect with neighbors.

Most doctors agree, walking for health is the right thing to do. Listen in as these physicians explain the benefits of walking: how it can reduce cholesterol and blood pressure, help increase muscle tone, and keep your weight in check. Plus, getting out there and moving gets the blood flowing which can help with heart and respiratory issues

The health benefits of walking are numerous. A regular walking routine of 30-minutes a day, five days a week can help prevent heart disease, diabetes, depression and some cancers.

Natural elements like plants, trees, water and sunlight have been said to absorb negative energy. Perhaps we feel calmer around them simply because they are part of the living world and so we feel connected to them, and yet they do not make any demands on us except to appreciate them. Take a walk in a quiet forest or a country path, notice the beauty all around you and feel the tension and stress evaporate.

Walking provides a significant benefit because it helps to relieve stress. Brisk walking boosts endorphins, the feel-good hormones that improve your mood and lower stress and mild depression. Walking gives you more energy, which also improves your positive feelings.

30-minute walk., increase bone health–and reduce the risk of osteoporosis.

According to recent research (link is external), walking through green spaces can put the brain into a meditative state, allowing you to pay attention to the world around you, while creating the calmness needed for reflection. It’s in this calm, quiet reflective state where our creativity can flourish.

Both sensitivity and creativity blossom best when we give ourselves the time to walk in the natural world, as Ivor Gurney discovered too late. And while countryside walks cannot cure mental illness, the combination of exercise, solitude, quiet and the beauty of the natural world can be incredibly calming and restorative. For highly sensitive people, it is essential to our health, well-being and happiness.

Brendah Ndebele.