10 Steps to a Healthier You

10 May 2013, Malibu, California, USA --- Mother and daughter hugging in field --- Image by © Peathegee Inc/Blend Images/Corbis

Be yourself – 10 steps to a healthier you

Do you measure your happiness only by acceptance from others? It’s time to adopt new measures for a happier and healthier you.

Enjoy being unique

Like your fingerprint, your body is one of a kind – the result of genetics, lifestyle and experiences. Stop comparing yourself to others and focus on the best possible you. Adopt a healthy attitude for life.

Accept yourself

Recognize that healthy bodies come in different shapes and sizes. Celebrate those unique qualities that set you apart from the rest. Love and appreciate yourself – body and mind.

Forgive yourself

If you stray from your eating or activity goals, forget about it and carry on with your plan. A chocolate bar cannot break your overall spirit! Celebrate your successes.

Turn negatives into positives

Recognize how people or events trigger negative feelings about your body image. Develop coping strategies to deal with these situations. Don’t let others control your happiness – only you have that power.

Celebrate you

Remind yourself of all your skills, accomplishments, relationships and interests. What matters most is how you feel on the inside.

The fashion world isn’t reality

Advertising, fashion magazines, the entertainment industry and the media promote an unrealistic body shape. Look around you – there are a lot more people like you than like “them”. Feel good in your own size.

Like yourself

Make a list of the things you really like about yourself and focus on them. The list can include traits like humour, intelligence, kindness or enthusiasm. Have a healthy attitude and focus on what’s on the inside.

Make time for yourself

Strive for balance at home, at work, in relationships and in life. Set aside personal time every day – even if it’s only 15 minutes – to care for yourself.

Reward yourself

When you achieve one of your healthy eating or activity goals, reward yourself with flowers, a leisurely bath, a good book or soothing music. Appreciate yourself.

Relax

Sleeping well, managing stress and feeling good about yourself are as important to your health as eating well and being active. Deep breathing, walking or talking to a friend are all good stress relievers. Experience the joy of relaxing your mind and body.

© 2003 Nutrition Resource Centre, OPHA. Reprint permission not required.

Image: Peathegee Inc/Blend Images/Corbis

Winston Waterton – Life Coach, Thai Massage Practitioner, Social Worker and the founder of Wellbeing Vision. He is passionate about promoting health and wellbeing, and helping people to appreciate their inner gifts and talents. 

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Back Problem Prevention Tips

 

Man with a Sore Back --- Image by © moodboard/Corbis

Author: Winston Waterton

Each year millions of people see their doctors for backache, a condition that can be prevented with good wellbeing practices. Here are some tips to stay in good health:

  • Learn to develop postures including when sitting, standing or doing physical exercise.
  • Have regular health screening at a chiropractor or osteopath.
  • Some medicines cause back pains and other muscular problems. It is advisable to consult your doctor or chemist about medication side effects. Also read carefully the medication instructions.
  • Learn manual handling techniques for safer lifting.
  • Try to do 20 – 30 minutes of physical exercise daily. Our bones, muscles and organs need regular exercise to stay healthy.
  • Have regular massages.

Woman's hands on man's back --- Image by © Michael Stewart/Corbis

Images: Moodboard/Corbis Images and  Michael Stewart/Corbis Images

© Winston Waterton (DipHE in Social Work, NLP Dip) is the founder and driving force behind Wellbeing Vision. Winston is a Children and Family Social Worker and Personal and Professional Development Trainer and Thai Massage Therapist. He is passionate about promoting health and wellbeing, and helping people to appreciate their inner gifts and talents. When he is not coaching and inspiring others, Winston loves reading, writing, walking, dancing and roller skating.

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What is self-esteem?

04 Jun 2015 --- Portrait of smiling business team putting their hands together --- Image by © Wavebreakmedia LTD/Wavebreak Media Ltd./Corbis

Author: Winston Waterton

Self-esteem is how we value ourselves, perceive our value to the world and how we think others view ourselves. Self-esteem affects nearly every part of our lives, including our trust in others, our relationships and our work.

Positive self-esteem gives us the confidence, strength and flexibility to take control of our lives, to learn and grow from our mistakes without the fear of rejection.

What are the signs of positive self-esteem:
• Being proud of oneself, good self-care
• Optimism, confidence and acceptance of personal limitations
• An awareness of personal strengths, an ability to say no, assertiveness
• An ability to make mistakes and learn from them
• An ability to accept mistakes from others
• An ability to accept constructive feedback
• An ability to solve problems
• An ability to trust others
• An independent and co-operative attitude
• Feeling comfortable with a wide range of emotions

What are the signs of low self-esteem?
• Strong thoughts and feelings of not realising one’s full potential
• Feelings of being unloved or not worthy of love
• A negative view of life
• Fear of taking risks, allowing others to make decisions
• Dependency
• Feelings of unworthiness, incompetence
• Mistrusting others, fear of being ridiculed
• A very blaming and judgemental behaviour
• Perfectionist attitude

How can you promote self-esteem?
• Ask yourself if your views about yourself are true and consistent with facts
• Surround yourself with positive people who do not degrade you
• Use positive self-talk and affirmations throughout the day
• Make a list of your positive qualities, skills and small and big success
• Read and review your positive qualities and achievements often
• Attending healing circles and support groups
• Volunteering – an excellent way to help others and people valuing you
• You may seek professional help from a counsellor
• Finding a life-coach or mentor is another positive option

Addressing low self-esteem requires patience, because letting go of deeply-held negative feelings is not an easy thing to do. What is important is that you make an effort to make a positive difference to your life.

If you would like to assess your self-esteem, take this test: Self-Esteem Test

It’s important to remember that the results are just a guide. What you do with the information is what counts.

 

© Images by Wavebreakmedia Ltd/Wavebreak Media Ltd./Corbis

© Winston Waterton (DipHE in Social Work, NLP Dip) is the founder and driving force behind Wellbeing Vision. Winston is a Children and Family Social Worker, Personal and Professional Development Trainer and Thai Massage Therapist. He is passionate about promoting health and wellbeing, and helping people to appreciate their inner gifts and talents. When he is not coaching and inspiring others, Winston loves reading, writing, walking, dancing and roller skating.

 

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Tips to enjoy exercise after age 40

Man Working Out --- Image by © Jose Luis Pelaez, Inc./Corbis

 

Tips to enjoy exercise after age 40Author: Winston Waterton

Let’s get fit!

For some people life can be so busy with family and work commitments that they have difficulty scheduling regular exercise for themselves.

What are your options?

If you want to get healthier, something has to give! Choosing a lifestyle without exercise will shorten your lifespan and lower your quality of life.

Motivation Tips

  • why not make a commitment today to start exercising regularly for 10 minutes a day and increasing slowly to 30 minutes.
  • Devise an exercise plan and stick to it e.g. walking, jogging, swimming, cycling and yoga.
  • Be patient. Some people give up easily because they to do see immediate results. Be gentle with yourself and persevere.
  • Set realistic short and long-term goals.
  • Find a personal trainer, mentor, friend to support your wellbeing plan.
  • Write your exercise appointments in your diary to help you focused.
  • Generally it takes about 21 days to forma  new habit, so give yourself permission to create a new lifestyle.
  • Remember to rewards yourself for your small and big achievements.

What are your waiting for!

13 Mar 2014 --- Wheelchair javelin thrower --- Image by © Zero Creatives/Cultura/Corbis

 

© Images by  Jose Luis Pelaez and  Zero Creatives/Corbis Images

© Winston Waterton (DipHE in Social Work, NLP Dip) is the founder and driving force behind Wellbeing Vision. Winston is a Children and Family Social Worker, Personal and Professional Development Trainer and Thai Massage Therapist. He is passionate about promoting health and wellbeing, and helping people to appreciate their inner gifts and talents. When he is not coaching and inspiring others, Winston loves reading, writing, walking, dancing and roller skating.

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Tips for Managing Stress

15 Oct 2013 --- Depressed Senior Man Sitting Outside --- Image by © Monkey Business Images/Monkey Business/Corbis

Author: Winston Waterton

Stress is always present in family life and work, so it is better to be proactive than reactive when managing stress. It is important to acknowledge when you are experiencing  stress, then be proactive in changing your attitude and behaviour for healthy stress management. Here are some widely recognised ways to do this.

Maintain a healthy physical state by:

  • Regular physical exercise
  • Good nutritional diet
  • Adequate rest and sleep

Cultivate a strong mental attitude by:

  • Being aware of your strengths and weaknesses
  • Practicing meditation and relaxation
  • Taking up a hobby or passion
  • Getting support from friends and family
  • Attending support groups
  • Attending stress management training or seminars

Control your home and work environment by:

  • Trying not to be a perfectionist
  • Learning to say no. Attending assertiveness classes
  • Delegating task or share responsibility
  • Trying not to be all things to all people
  • Scheduling times for having break and nurture self

Some Stress Management Quotes:

  • “If you do not like something, change it. If you can’t change it, change your attitude and behaviour” – Maya Angelou.
  • “A positive attitude may not solve all our problems but that is the only option we have if we want to get out of problems” – Subodh Gupta.
  • “Happiness is a choice. You can choose to be happy. There’s going to be stress in life, but it’s your choice whether you let it affect you or not” – Valerie Bertinelli.
  • “Being in control of your life and having realistic expectations about your day-to-day challenges are the keys to stress management, which is perhaps the most important ingredient to living a happy, healthy and rewarding life” – Marilu Henner.
  • There’s a lot of stress out there, and to handle it, you just need to believe in yourself; always go back to the person that you know you are, and don’t let anybody tell you any different, because everyone’s special and everyone’s awesome” – McKayla Maroney.

diamon stress

 

© Photo Image: Corbis Images

© Winston Waterton (DipHE in Social Work, NLP Dip) is the founder and driving force behind Wellbeing Vision. Winston is a Children and Family Social Worker and Personal and Professional Development Trainer and Thai Massage Therapist. He is passionate about promoting health and wellbeing, and helping people to appreciate their inner gifts and talents. When he is not coaching and inspiring others, Winston loves reading, writing, walking, dancing and roller skating.

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