Wellbeing 2018

water-drink-detox-detox-water-122444.jpgSo, following on from my last post I had cause to review my own health and wellbeing at the end of 2017. During my enforced rest and relaxation period I couldn’t help but take stock and ask myself, in classic end of the year review mode, whether I need to make any additional changes to my own health and wellbeing practices this year.

 I have never been unhealthy in my lifestyle, but I am a great believer that as we age we do have to continually tweak our habits further to keep as vibrant as possible both mentally and physically.

 In recent years I have drastically reduced my reliance on sugary and processed food. I have replaced intense competitive exercise with equally physically challenging but kinder on the body and soul yoga. Each year I have challenged myself to “learn to like “certain nutritious foods that previously I had avoided e.g. eggs, yogurt and avocado as examples. Majority of time I eat sough dough bread and don’t enjoy normal bred now.

On the more cosmetic side I have broken my reliance on hair straighteners that were ruining my hair and acrylic nails that were ruining my nails (the nail addiction was only broken in 2017) which as well as being healthier choices have freed up an incredible amount of time.

 So, what next in 2018, what other changes could I make?

  •  I love my morning coffee, but I would benefit from reducing my daily caffeine intake via reducing the number of cups of tea and replace this with herbal teas from midday.
  •  I have no desire to go vegetarian at all however I could ensure more of my meals are fish or poultry based with more vegetables and less carbohydrates.
  •  I need to ensure when out on the road at business clients I don’t eat processed rubbish, this means planning and taking healthy food with me.
  •  I am going to keep learning Spanish as intellectually this is good for me and very challenging.

 My daily Ashtanga Yoga practice is a well-established habit however I have lost my way with my regular meditation habit which used to be good. 10 mins a day would be a fab discipline to get back into.

So you see there are always things that can be improved. No matter where you are starting from what few shifts can you make to take things up to a new level to aid your health and wellbeing in 2018?



Make Plans Then Accept Changes


I am writing this sat in a cafe in Palma in the final few hours of 2017. When I originally planned a few days away over the new year period I had many ideas of how I would spend my time away. Last year we did a similar thing and spent a very pleasant few days based near the marina in Palma mooching between shops and cafes in spring like conditions with scheduled yoga practice and triathlon training punctuating our days. My original plans this year was much the same however with the intention this time of exploring the island more by using the local buses rather than hire care. In my normal goal orientated way, I had a mental list of the places I wanted us to visit and I planned on visiting my Yoga shala here at least twice.

Well the universe had other ideas, I started feeling unwell on Christmas Day and by the time the plane had landed on Boxing Day I was experiencing the familiar signs I had witnessed in others over the last few weeks of work to illustrate the winter lurgy had finally got me in earnest.

The first part of the planned adventures worked ok, and we managed to find the right bus at the airport to reach our hotel and when we got to the hotel it was a nice one (thank goodness as earlier in the year we ended up staying in a really grotty place for a week, that as not good). Again, in my normal driven way I tried to carry on as normal for the first few hours however this is when my learnings since catching glandular fever four years ago did kick in and I am thankful for that. It became obvious after these initial few hours that this lurgy was a nasty one, it wasn’t just a cold it was rendering me completely exhausted. I needed to accept my plans needed to change and I would be foolish to push on in a bloody minded way through and this. My old self would have tried to fight it for longer and probably made it worse. This is what happened in 2013 I didn’t listen to my body or read the signs of illness. In that year the moment I thought I was getting better I started to recommence my triathlon and sometimes even crazily enter a race! Then I would have a relapse and be back where I started ill again, and this went on from February to September in a cyclic way until I was diagnosed with Glandular fever and the penny finally dropped.

 So rather than months for the penny to drop it now takes a couple of days. that’s what I call progress. It doesn’t mean it’s any less frustrating, but I am better with the acceptance and adaptation phases than I used to be. Although I am disappointed to have missed out in my daily yoga over here in Palma and we haven’t managed to see as many new parts of the island as I planned too does it really matter in the whole scale of things? I have taken much more rest over here in a hotel environment than I would have done at home where I would have been tempted to muddle through domestic chores as a minimum. Hours spent lying under blankets in a hotel room is new territory for me but that is obviously how I was meant to spend the end of 2017 resting physically and mentally.



Inspirational First Impressions


We are all familiar with the phrase “first impressions are important” and it is so true still. What is it that creates that positive first impression when we meet someone that means we go away from this initial encounter saying how inspirational this person was to anyone we meet. Over the past few years I can vividly remember a few people I met briefly that left this impression on me and I have been trying to work out what were the qualities these folks had.

Firstly, the people I have in my mind were all very passionate and knowledgeable about their profession or had a clear purpose to their enthusiastic about wanting to share their experiences, knowledge and expertise with others.

The other trait these people had was they looked after themselves and took time to do this. They were all varying ages and physiques however they had healthy habits prioritising their self-care and daily wellbeing regimes. A saying “you can’t give what you haven’t got” comes to mind here as these individuals were helping others in some way by being of service, teaching or helping develop students and clients.

They all showed genuine interest in me from that first encounter, they went out of their way to try and work out areas of difficulty or subjects that were important to me. They weren’t in a “one solution fits all” mode, their approach and their listening skills enabled them to tailor their offering to my circumstances.

Continual learning was a priority, and this was evident quickly in that they weren’t standing still, they all had new projects they were working on or new countries they planned to visit. In each of their chosen professions they knew there was a lot more to learn and they were hungry to first take on this learning themselves and then share it with others.

Finally, they were all generous with their time and their knowledge demonstrating the ability to identify people, books or resources that they thought might help each individual and they then facilitated those connections which demanded their own personal time and commitment to action,

None of this stuff is difficult however rarely is it all packaged together which makes this a winning cocktail of behaviors that creates such a positive first impression. Think back over the year who has created this impression with you? Any other qualities to add to the above list?

Sandra is professional coach working with Businesses and Private Clients http://www.sandrawebbercoaching.com

My Love of Reading



When we were creating the “what are we thankful for in 2017 list” last month and I was asked for “an activity that I can become absorbed/lost in the answer came very quickly. I have always loved reading from about the age of 10 and now having recently been introduced to podcasts this is becoming an equally absorbing and enjoyable activity.

 I remember always having a book on the go initially Enid Blyton with the famous five and Secret Severn series and then from my early teenage years I graduated to detective novels when my grandmother introduced me to Agatha Christie which I proceeded to devour. Reading is a way of spending time by myself and I find it incredibly therapeutic and time does disappear when caught in a book that grabs me. I now love nothing more than a recommendation from a friend or colleague for a good book and I am straight onto Amazon to order. I must admit to still preferring a proper paperback book although for ease of travel the kindle versions are useful it’s just the added screen time that I try to limit at the end of the day, that is a dilemma for me on this.

 My reading challenge in 2017 was to add a bit more variety into my reading, as for the past few years most of my books have been related to either business or self-development. It took a conversation with another lady in the office who always relaxes by reading fiction that made me realise that I had neglected this area and wanted to add it back in. Having made that decision, I am pleased to have read around 6 novels in 2017 from very different authors and have thoroughly enjoyed them so I think in 2018 I will continue to alternate my pile of books in waiting between fiction and non-fiction.

 Podcasts are also becoming important and my initial introduction to these was via my Ashtanga Yoga Practice when some of the teachers started sharing stories via this method. I must admit I now listen to a variety of podcasts but mainly these are work related maybe there is another challenge for me to expand the subject matter wider here next year?

 My additional challenge is to encourage our little grandchildren to read, I always try and buy them books whenever possible in the hope that they might get the same pleasure I have from this pastime.


Sandra is a coach to Business and Private Clients and also the author of Own It available from Amazon http://amzn.to/2m3l8Vl


Getting Rid of Stuff


Linked to my last blog post I will ask you a question. Did you know there is a strong link between clutter and energy levels?

 One of the activities I have recently become absorbed with is Minimalism. To be honest this time last year I wasn’t aware of the concept or the growing movement that is building, largely in the US now, around the concept of living a minimal life. I love it when people recommend good books or documentaries, and this is how I discovered this growing approach to life through a recommendation from a friend regarding The Minimalists. A google search later and I discovered the website, the documentary on Netflix and the two guys behind promoting this approach to life using their own experiences to illustrate the benefits.

 I have never been a massive collector of stuff but when I began to read around the subject it shed a whole new light on the benefits of decluttering our lives and only surrounding ourselves with things we love or add value to our life. It takes having a bit of a clear out to a whole new level.

 In 2016 I had begun to dabble in this concept via noticing another book advertised in a magazine at the hairdressers called The Life-Changing Magic of Tidying by Marie Kondo. Again, as I read this book the concepts made sense and I now see are aligned to the Minimalist approach in it suggests that category by category we sort through our belongings only keeping things that “spark joy”. As a result of this earlier read my wardrobes and cupboards are now organised in the suggested “Marie Kondo” way which makes life so much easier to see what you have, choose what you wear and prevent you buying more of the same type of items. When I first did this, I was astonished how many pairs of blue jeans I have, probably not many by other people’s standards but when they are all staked on top of each other on a shelf it would confirm that I would need to think carefully before buying another pair as I really don’t need any more unless I get rid of or wear out the ones I have already. If I am honest I probably default to wearing only a couple of favorite pairs anyway. When I had sorted my stuff, and stored it in categories if looked so good and this is where the energy impact kicks in. Every time I look in my nicely, colour and category organised clothes collection it makes me feel good, it makes choosing what to wear a lot quicker and generally generates the feeling of me being in control of my stuff rather than the other way around.

 Minimalism takes things to another level asking us to question everything we own as to do we love it? and does it add value to your life.? With my jeans example my next project is to sort through the pile and donate or bin any pair that doesn’t pass those two tests! As I type this from our business office a lot of work needs to be done here as we have over 18years worth of stuff maybe that is a 2018 project in the making.


Sandra is a professional coach who works with both Business and Private Clients. More information can be found at www.sandrawebbercoaching.com or www.thekudosgroup.com



Managing Your Own Energy Levels



Having always been a naturally high energy person, it wasn’t until I found myself feeling low energy on a daily basis that I gave this subject any consideration. The only times when I had previously felt lethargic were when I was ill or in the early years of having young children when I just assumed it was a given in both situations.

It took the condition of an un diagnosed bout of glandular fever about 5 years ago for me to take a good look at how I managed my energy daily. The virus eventually did get diagnosed but not until I had suffered with extreme tiredness for many months getting highly frustrated not knowing the reason. In some of the Chinese medicine literature it states we all get the illnesses we need to give us signs that the body needs help or that we need to make certain changes to our lifestyle and I now believe catching glandular fever in my fifties did me a massive favor. It forced me to do a complete audit of my lifestyle, read around the subject of adrenal fatigue and make some positive adjustments in both how I manage my work and personal life.

Any person with a driven personality type tries to muscle on through when they get ill and this often not helpful. In the end I realised that I had to give in a bit, reserve the little energy I had to focus on  the most important tasks and take rest a lot more than I had ever taken in my life before. Being self-employed I decided that I needed to focus my energy on keeping my work commitments and let go of my social life, my then intensive exercise routine and pare down my diary time to two simple elements going to work and coming home and resting. If felt very unusual at first sitting down and doing nothing but in the end, I was left with little choice as the current way of operating wasn’t working. Within a few weeks the energy levels started to return, and this is dangerous as feeling better it is tempting to return to old habits and burn the candle at both ends again. Luckily during my rest periods I had been reading and a brilliant book called Adrenal Fatigue by Jim Wilson and it helped immensely; some of the key messages had filtered through and I made two lists of “things that make me feel good and energise me” and “things that make me feel bad and drain me” This exercise was a breakthrough for me as it forced me to list out activities, situations and things that aided my energy levels and also the opposite, any person, activity, food or situation that drained or stressed me and therefore depleted my energy.

Five years later I still add too and refer to these lists – I encourage you to create your own to manage and optimise your own energy levels.


Sandra is a High Performance coach who works with both businesses and private clients; more information can be found at http://www.sandrawebbercoaching.com