goals

Your last quarter goals for 2015!

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I'm a bit nervous about writing this blog. When you write about accountability you really need to be accountable yourself right? I can't believe it's almost the end of 2015. As I get older I begin to get quite panicky about how quickly life passes particularly when it comes to business development and growth. The point of all this is to expose my goals for 2015 to you all again and find out what I have done already and what still needs to be done, in the hopes it will spark some inspiration in you all about what you still have left to do for 2015. 

 

My 2015 goals - recap 

 

Reading

I've read 8 books this year so I'm on track with that! Check out my top 4 summer reading recommendations here. 

 

Meditation 

My Meditation practice is going ok. I do an average of 3 meditations a week which is better than any other year I've tried. Now I know when I need a meditative time out to rest my brain and quiet the noise. I'd love to do meditation every day so I'll definitely make a bigger effort for the last part of the year.  I've been accepted on to a 10 Vipassana silent meditation retreat in October where I'll be meditating all day so I'll make up for lost time then! 

 

Gratitude journal 

The Gratitude journal is something I do every day. I've only missed a few days this year. It's probably the best goal I've ever set myself. It's easy to complain about what we don't have but really we are so lucky. Expressing gratitude for what we have puts us in a wonderfully productive mindset too! 

 

Time outs 

I did go away early in the year to Prague which I really enjoyed. I also took a staycation in late July to enjoy London and then took a trip to Sicily in mid-August. And as mentioned above I'm doing the silent retreat in October for 10 days. I'm giving myself bonus points for time out I've taken already this year. I find it really hard to do! 

 

Selfless service  

I had planned to produce a free eBook this year which is not yet completed but other freebies are coming in the last quarter of the year which I'll reveal in the next couple of blogs.  I am also working on an outreach project which I'll be talking more about in 2016.... Watch this space! 

 

Education

My sports massage course is booked and I've added A-level biology which I need for planned study later on. I also added in a Japanese language course over the summer. Konnichiwa! Ogenki desuka? 😉

 

Fitness 

The Vietnam trip will not happen for me this year. I've been so busy with work that I've not been able to recruit a sufficient number of people to come with me. Maybe next year... 

I bought my bike in January and I've been cycling with my Dad 4 times this year. Not quite every month but better than nothing at all! 

So as you can see, I'm as human as you. Some goals I've done well with, others not so much. I am really happy about the reading, meditation and gratitude journal. But I can tell you, if I hadn't set any of these goals I probably wouldn't have achieved much this year! 

Anyway, my point of sharing this is for you to check in with your own goals for 2015. What do you still have left to do this year? It's ok if your goals have changed and it's also ok if you haven't achieved some things you wanted to. Don't give yourself a hard time. Evaluate objectively - perhaps it was unrealistic for this year, look at the deep rooted motivation for your goals. What can you still do in 2015?  

 

My closing message is - just do it. You cannot live 2015 over again. So if there are still goals to achieve this last quarter then do it.  That's what helps you grow and makes your life interesting and enjoyable. 

An hour with KT how can I help you further?

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My work as a rehabilitation specialist is an important but relatively small part of health and wellness. I always try to give as much verbal advice as I can along with reading material and tonnes of motivational and moral support! But sometimes we need a little extra... Freebies anyone? ;) 

I'm offering an hour of my time throughout the months of September and October (to the first 15 people who sign up) to sit down and ask me anything about your health and wellness that you feel will support your work with me in the studio - (coffee and treats included obvs). If you are not currently a client of Precision Movement you can still book in with me - we don't discriminate here! 

All you need to do is:

1. Think of up to three topics you would like help with or would like to change. It could be a nutritional question, how to optimise your sleep, how to fit your home programme in to your life more optimally, to a new goal such as climbing Everest! 

2. Email me direct to book yourself in and list the topics you would like to chat about with me so I can prepare accordingly. 

3. Meet me at The Atrium restaurant at Grosvenor House Apartments and we'll discuss the topics and formulate a plan about how to integrate changes into your life for a healthier happier you. 

How does that sound? 

 

Contact KT direct at KT@precisionmovement and with the subject line "an hour with KT". Valid through September 1st - October 31st 2015. Appointments subject to KT's availability although we'll try to accommodate as much as possible. Appointments are non-transferable and cannot be rescheduled once booked. 

Precision Movement's inspiring summer book recommendations

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As many of you will remember I set myself some pretty hefty goals this year.  One of them was to read a book a month. I haven't quite stuck to this time frame but I have read 6 books this year so far! :) 

 

I try to think of many random ways I help make life a little easier for you all. So at this critical time of year when you are packing for your vacation and you realise you haven't got a book to read on the beach I have put together a list of my top four reads from this year so far. Now you can't say I don't look out for you all... ;p Without further ado my four hand picked book recommendations for summer 2015...

 

Winning Without Losing by Martin Bjergegaard

Probably the best business book I've ever read. Martin interviewed many of the top entrepreneurs on the planet asking them how they find and maintain what he calls the new dual optimum (a fancy phrase for the more globally recognised "work/life balance"). Hugely inspiring, with some great instant take-aways and broken into manageable chunks so you can read a chapter then take a dip in the pool, read a chapter then go for lunch. I'd recommend it if you need to recharge your business brain. 

 

13 Things Mentally Strong People Don't Do by Amy Morin 

Amy has a brilliant personal story to tell about her hardships and how she overcame them by NOT doing what mentally strong people DON'T do. If you're feeling a bit beaten up right now then this is a good booster for the spirit and the soul.  

 

When I Stop Talking You'll Know I'm Dead by Jerry Wientraub 

For a lighter story that reads more like a novel try Weintraub's life story of becoming a self-made man in Hollywood. With anecdotes about Sinatra, Elvis and a host of celebrities and musicians it's an engaging and fantastical story of a man who has lived what seems like a charmed life but he's worked his absolute socks off for.  I love his chutzpah - every good business person needs that! 

 

 The Road to Character by David Brooks

This is my most recent read.  I actually went to see David being interviewed in May which was a real treat.  This book is all about cultivating the eulogy virtues. We're pretty good at the CV virtues but perhaps not so focussed on the virtues that develop our character - such as bravery, kindness and selflessness. David takes 9 inspiring people from history who have made a difference to the world with their strength of character. He explores their lives and how they developed their eulogy virtues.  It's a beautiful and humbling read - good for an ego check! 

 

For those of you who are jetting off for the summer I wish you happy travels. Be safe. Make memories. Enjoy every moment. I'll still be posting so keep reading and read a book or two - it's really good for relieving stress! 

 

Are you beach body ready? The ad campaign that backfired!

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I'm sure by now most of you have seen the Protein World adverts sporting a yellow bikini clad woman and the controversial "are you beach body ready?" slogan.  And you've also probably seen London's rather entertaining response to the adverts (see above) which I find hilarious! 

I find it encouraging that the people of London have responded to this rather shallow reason to take care of yourself. It makes me think that collectively Londoners are thinking about their bodies and their training in terms of a lifestyle choice rather than as a means to looking good on a beach for 2 weeks a year. And that makes me really happy! 

It also made me think about the reasons why we choose to exercise.  I was predictably going to write an article on getting your body ready for the summer but when I saw the backlash to the Protein world adverts I remembered that everyone I work with has one of the following if not all of the below motivations and yet still seem to look mighty fine on the beach every year!  So in protest of "beach body ready" here are 6 healthier and happier motivations to exercise regularly...

1. Goal-driven training is top priority here at Precision Movement. I absolutely love it when clients tell me they have an event or an adventure they want to take part in. Goal-driven training does two important things, firstly it gives direction and purpose to your training in the gym and secondly it takes the focus away from aesthetics and because of your goal-driven training you tend to achieve them anyway. 

2. The feel good factor of exercise is undeniable. There is not one client who leaves the studio who doesn't feel much better after training than when they walked in.  I'd love to take credit for this but sadly it's a chemical by-product of exercise and movement. On a daily basis you can chemically make yourself feel better through movement and exercise - why wouldn't you want to feel better? Exercising to feel better just makes sense. 

3. I prefer the motivations of a "strong body fit for life" over looking good on the beach. Anyone who is strong and eats well is going to look good on the beach.  In addition having a strong and able body works wonders on confidence, how you carry yourself and how others relate to you. In contrast people can also sense when you are obsessive about how you look which promotes insecurity and makes others doubt your abilities and whether you are trustworthy. 

4. Another great motivation for exercising regularly is for longevity. We are living longer and we need a body that can support a longer life. Exercise helps maintain good posture, reduce the risk of degenerative changes, decreases the decline of bone density with age, and maintain healthy functioning muscle and connective tissue. 

5. Regular exercise and movement also helps your brain work better. You get a release of BDNF which nourishes brain cells and encourages new neural connections effectively making you smarter. Regular exercise   This is by far my favourite motivation for exercising regularly. 

6. Exercise is a great way to get rid if excess stress that might otherwise create unwanted conflict. We all have stress from work, family, commuting and life in general. Exercise is a safe, healthy and effective way to let to of all the tension that builds up. 

So when you see one of the protein world adverts that has not already been vandalised have a think about what motivates you to exercise regularly and if the mood takes you, correct the ad as you see fit - jokes! :p Due to protests the adverts have now been removed. I just love Londoners :)