Things that make you feel good!

Saturday saw the launch of our brand new optimallyou Thrive Live series at Yogalilies studio in Newcastle. Thrive Live is a weekend wellness workshop that runs once each month and combines a positive psychology group coaching session led by myself, with an aroma yoga and meditation experience from Lissa of Yogalilies. This event was focused on “Show Yourself Some Love”, which aimed to help the group to work out where in their lives they felt stress, and how to combat it. 

Stress is the mental or emotional strain that results from demanding circumstances, and involves both the stressful situation, as well as how we respond to it. 39% of all work absences are attributed to stress, and it is something that is increasingly being noticed as being so detrimental to our health and wellbeing. Before Thrive Live I created for each member of the group their own Thrive Live Personal Growth Book, which included questions and exercises related to dealing with stressful situations, and how to develop a greater self awareness and self acceptance. 

I arrived at Yogalilies, and helped Lissa to set up the studio, then welcomed our fourteen guests to sit down at their yoga mats and get comfortable. We set the intention to clear away any feelings of stress, anxiety, and fear, and work on allowing ourselves to experience more self love. The first 90 minutes of the session were focused on creating a conversation around strategies for reframing stressful situations, and talking about the things that made us feel good. It was really interesting to see and feel the energy in the room shift as we moved away from talking about the things that stressed us, and began to share what makes us feel good.

It is so easy to get stuck in a negative dialogue with yourself and find yourself complaining all of the time, almost as a default setting – we all do it! I challenged the group to complete one whole day of no complaining in between this Thrive Live session and the next, and to see how it can help shift your mindset and wellbeing for the better. You should try this with us too! Just choose one day when you commit to no complaining from start to finish, and tweet us your views of your experience or share with us on facebook! One member of the group had actually given up complaining for the forty days of lent! I’m excited to hear the results of her challenge!

An interesting point was raised by a member of the group, about how to deal with other people that are negative and complaining all of the time, and I have actually commented on this in this week’s optimallyou vlog, so check it out for this cool piece of advice!

Everybody claimed one new healthy habit to install into their lives going forwards, and taking time to appreciate the beauty of nature and flowers in particular was one of the hot new habits from the day. Other ideas for creating more self love included taking more alone time as rest, listening to more music (positive playlist coming right up in this weeks optimallyou newsletter, just subscribe here), spending time with family, and for Lissa, enjoying time with Watson her dog. 

Our intentions for a new positive habit were carried through into the second half of the session where Lissa led the aroma yoga experience with essential oils to help imprint the positive emotions of the day into the brain. We practised some deep twist movements and core work to fire up our energy centres, and worked through a dynamic yoga session followed by a meditation which guided us to focus on our new habit, and the one action we could take today to bring our new positive habit into reality. 

Lissa is truly amazing and our aroma yoga experience was so incredibly powerful! There is such value in allowing yourself some time, whether it be half an hour, a day, or in this case, an afternoon, to dedicate to yourself and really give yourself something that nourishes you and makes you feel good. I loved it and can't wait for our next Thrive Live event on Saturday 21st March which is called "Dare To Be Creative". I will outline some keys steps to take towards creating the best version of you, and we will be creating our own manifestation vision boards to help identify what you want to bring in to your life and what the best version of you actually looks like. Lissa will then lead the aroma yoga experience, this time focusing on hip opening exercises, and a mandala colouring meditation.

Until then I will be practising my daily positive habits for more self love, and working on not complaining. Hopefully these things can be of use to you too. Have an amazing week!

With Gratitude, 

Niyc xx

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Nourish Your Body Right!

Every time you eat a meal you have an opportunity to nourish your body. Each meal is a choice. Your choice. 

I think that the idea that we have such power in the moment is something that is easily overlooked or forgotten. I know that it can be all too easy to write off a day when you make a poor choice with one meal or one snack. 

Because last week saw both the International Day of Self Love, as well as Valentine's Day, I have been thinking about how we can love ourselves more, and about all of the ways that you can fill yourself up with love and goodness. Choosing to nourish yourself right is certainly one of them. 

Through eating well, we are able to give our bodies the love and respect that they deserve. They are so amazing after all! We have the choice and the power to do good to our bodies every single day, through how we sleep, how we take care of ourselves, how much we choose to move, how we think, and how we eat. 

Think of your body as a fuel tank that you are constantly filling up with positive energy, nutritious food, happiness, health, and love. At the same time, your fuel is being used up and can be depleted by stress, negative energy, poor nutrition, and inactivity. The result, if we are not careful, is an unhealthy body, with a low immune system, and greater risk of lifestyle diseases. You need to keep topping up the tank with goodness to help your body operate at its best!

I like to focus on what we can choose to include rather than putting the emphasis on what we lose out on, thinking about being on a diet, of lack, or deficit. By choosing foods with an abundance of nutrients and making sure to include lots of vegetables, healthy fats such as nuts, seeds, and avocados, complex carbohydrates like sweet potato, brown rice, and quinoa, and additional super foods, we are able to nourish and show love to our bodies. 

Being more mindful of what we eat, and how we choose to feel when we eat, is something that can also really help. Saying grace before a meal is a tradition that would likely not be seen in many modern homes today. However, there is a lot that we can take from this tradition, to create a sense of gratitude for the food that we have, and for the opportunity to nourish and love ourselves through the meals that we create. 

I have been practising more mindful eating this year, choosing to take a moment to feel gratitude for the abundance of food we have available to us, and the choice that we have at each meal to be able to add energy and life and health to our bodies. It has really helped me to slow down and to feel really good about the things I choose to eat, and so I invite you to try it too.... 

Before you begin a meal, take a moment to feel gratitude for what it is you are about to eat. Take in the sight and the smell of your food, and think about how lucky we are to be able to choose what we eat every day, and to have such an abundance of health giving food available to us. Think to yourself, "I am grateful for this food that I am about to eat, and I am grateful for the opportunity to nourish myself and to practice self love in this way". Just by thinking this, and stopping for a moment, we can begin to break the pattern of stressed out eating, help our food to digest more easily, and give our well-being a little boost too. 

If you have made a poor choice with one meal, choose to feel grateful at the next meal, to be able have the opportunity to choose to eat something nourishing and nutritious, and feel how your mindset can shift. Don't beat yourself up if you made a poor choice, focus on making a positive choice for the next time, and feel the power of the moment, and how you can fill up your fuel tank at each meal. 

In this week's optimallyou vlog I will be continuing with the theme of nourish, and will be talking about Diet Danger Zones, and what you can do to help avoid them. Make sure you check it out on Wednesday when it is released.

Have a fantastic week! 


With Gratitude, 

Niyc xx



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Letting Go To Feel Good!

Letting go is often something that can be thought of as being painful to experience. It can be associated with loss, and with hurt and with anguish, and can be perceived as being negative, and of leaving a gap in your life. 

Letting go might resonate with you in many different ways - letting go of a loved one that you have lost, letting go of a relationship that is no longer healthy, letting go of a friendship that is past its best, or letting go of a pet that you can no longer give the best home to. It might be letting go of your favourite clothes or pair of shoes that you have been clinging on to but never wear, letting go of a business idea that just doesn't seem to work, or letting go of a home, or a job, that you have grown to love. 

What if we think of letting go from a different perspective? 

What if letting go is actually a good thing - something that allows us to let go, in fact, of the pain we feel, instead of leading us to feel pain as the end result. 

What if we look at letting go as a positive process that is releasing us from things that no longer serve our best path and highest self?

I like to think of letting go, as prone to sadness or resistance as it may sometimes be, as something that is making way for better things. 

In every life experience there is a lesson for us to learn, a lesson that can provide purpose, direction, and motivation, for us to continue on and do great things. 

What can you choose to let go of this week to allow more positive things to enter your life?

Are you holding on to any stresses or worries that you will do well to release yourself from?

"Worrying pretends to be necessary, but serves no useful purpose."

You may be presented with situation where you decide to let go on a small scale, or on a larger scale, and your mindset and perspective when working through this can determine the impact and outcome of what you learn and feel. 

Letting go of things can actually be incredibly empowering, as we release our attachments to a particular outcome or object, and allow ourselves to become open to the possibilities and opportunities that surround us. 

By letting go - and sometimes by being forced to let go - I notice that I have experienced increased connection and development of new relationships and solidifying of existing ones, more freedom and a sense of inspiration and motivation for the future, and a sense of alignment with what is meant to be, and what is best for me. 

Think about the lesson in what you have experienced. Look for the positives that can come out of a negative situation. Notice the opportunities that lie ahead. 

Letting go might simply mean that you stop worrying about something and let go of the outcome, leaving you to feel light and free. 

Sometimes it is our negative mindset, thoughts, and perspective that we are in need of letting go of, and sometimes this key element can be the hardest to crack. 

Ill be talking more about negative thoughts and how to release yourself and let go, in my new video blog which will be coming up tomorrow. Keep an eye on the optimallyou YouTube channel where this vlog will be released, and subscribe to the channel to be the first to see :) 

In the meantime have a wonderful week!

With Gratitude, 

Niyc 

xx

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Remember Your Why

I went out to dinner with the girls this evening, for an early meal after everybody finished work, at 6:30pm. I figured I would be home by 8pm, so that I could write a blog post here, and then get an early night before my usual 5am start tomorrow. Our food took over an hour to arrive though, and one of the girls almost didn't get her meal at all, and so I arrived home at 9:15pm. I found myself moaning to the girls at the end of our evening, telling them that I have an hour of work to do when I get home, and that I have a 5am start tomorrow. The car journey home involved me weighing up the relative benefits of writing this blog post versus not writing it. Will I feel better if I just don't write, and I go to bed instead? Possibly. But what about my commitment to write something every day, and to blog every week?

This made me think. Who did I make that commitment to? Myself. Who am I letting down if I don't write? Myself. Who creates the pressure in the first place? Who makes the rules? Me. It made me think about why it matters if I do, or don't do something that I set out to do, if the only person that has created the standard and the pressure is myself. Then I realised that I needed to stop looking at WHAT I had to do, and instead think about the WHY. 

Why do I blog every week? Why is it important to show up and do what I say I am going to do? I guess that showing up and following through with my commitments are part of my values, something that is important to me. I also choose to remind myself that I love to write, and that writing is a creative expression of my ideas, thoughts, and feelings, even if it does end up as a late night post on a different topic to the one that I initially planned. 

I do what I do because I love it. Because it makes me happy, and hopefully somewhere along the line it makes some other people happy too. I'm going to wind up my night tonight thinking about some of the great things that I have done in the past week - things that I've done because I've wanted to do them. I've worked with fourteen personal training clients, and almost the same amount of coaching clients. I have delivered a corporate health and wellness talk, done a course walk around for the new Rising Sun parkrun event I am creating, and ran a successful Power Hour event, as well as leading two bootcamps, and recording the new optimallyou vlog. All of these things I have enjoyed so much, and have allowed me to make progress with my mission to serve others and spread happiness, by living my passion, and showing up for what I love. 

I always like to look for the lesson in a situation. Tonight I felt resistance, and that prompted me to explore and process what I was really feeling. Looking for the lesson made me remember my why. I mentioned the power of remembering your why in a previous blog post about exercise motivation, and I found myself shouting it at one of my bootcamps last week too - "remember why you're here, remember why you showed up, why you exercise, why it is important to you". Tonight it deserved an entire blog post. 

For the week ahead I intend to remember my why. I'll be looking forward to another Power Hour event this week, in Alnwick, and will be collaborating on our new Thrive Live event which is coming up in a few weeks time too. I'll be enjoying what I do, and resisting the urge to feel pressure attached to doing it. I will remember that in working for myself and pursuing my chosen path, that I always have a choice. I am choosing to do the work that I love and can be grateful to be afforded the opportunity to do so. 

Take the pressure off yourself this week, and choose to remember your why too. 

With Gratitude, 

Niyc xx

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What you do every day matters

It seems an appropriate time to revisit the commitments I made at the beginning of January. New Years Resolutions - who has forgotten about them already?

I seem to have done okay with fulfilling the intentions that I set at the start of the year - to incorporate more spinning, yoga, and boxing into my weekly routine, to cook more and eat out less, to practice forgiveness daily, take one day off each week, and to read something and write something every day. 

Firstly my MOVE related intentions, I have been to yoga twice this month - I would like to do more of this, and can plan to include yoga once weekly going forwards. I would also like to work out when I can fit spinning into my schedule as yet I haven't made it to a spin class! I think a little bit of organisation will go a long way here. Boxing is something that has really been working for me, and I have been loving having a personal training session each week to teach me how to box. I've even found some anger in there somewhere and I'm getting better! Even with my background in exercise and having been a personal trainer for almost ten years myself, boxing was something that was a little out of my comfort zone. I've really benefitted from having an appointment to show up to each week, where I'm pushed and my fitness and skill level tested in different ways than I am used to. I've learned to punch from my hips, and to keep my back foot planted instead of lifting it off the floor like a fairy! Thank you Dan! So grateful for your teaching! 

My NOURISH related intentions involved cooking more and eating out less, and this has been going well, although I have seemed to still manage to enjoy a few meals out each week. I realise that eating out is my social time, and I really love to enjoy that space with friends. I have made the effort to eat breakfast and lunch at home a lot more, and have been cooking up my favourite green veg stir fry on many mornings as the perfect start to my day. Stir fried kale, broccoli, and mangetout, with beansprouts and a green juice! Stir fried with coconut oil, and also sometimes some chilli. It seems like a strange breakfast to have, but when your day starts at 5am and breakfast is at 10am, it's kind of like lunch time already anyway!

The final intentions that I set for myself for January and 2015 were FLOURISH related, and involved practising forgiveness daily, taking one day off each week, and reading and writing something every day. This has actually been one of the most impactful areas of my intentions, and I have really noticed new habits forming as a result. I have practised forgiveness every single day in January, and have made the effort to take notice of how this process has made me feel. The effects have been so overwhelmingly positive, that I am going to keep using this daily practice for February too. I figured that if I set an alarm to remind me to practice forgiveness, that I would make the effort each day to do so, and this has really worked. 

I have had one day off each week, and I am really looking forward to a day off again this weekend. Sometimes my working days have extended from 6am to 9pm, and so a day off each week to look forward to having no plans has been a really valuable thing. I love to cram as much as possible into my days and my life, but I also realise the importance of time to just be. To relax and be still, and be present and unwind. 

I would like to have written more this month, and whilst I have kept up to date with my blog each Tuesday, outside of that I have written little, other than notes and ideas, and to do lists. My February intentions include writing every day - and using a method that I found to be effective for my reading, which is to do just a little every day, even if it is 15 minutes, just to make sure that every day I am making progress. I will be discussing this in more detail in tomorrow's optimallyou vlog. I have noticed that just doing a little of something every single day means that so much more progress is made. 

For now I am going to continue with the commitments I have made, and build upon the habits I have begun to form. I will be focusing more on fulfilling my intention to spin more and write daily, and will see what February has in store! January has been an amazing month and I have so loved everything that has been brought into my life. I have worked with some amazing people already this year and am open and allowing everything else that is on its way. I will love to hear how your positive intentions are coming along for 2015 and so please get in touch by leaving a comment below, or reaching out on social media. 

With Gratitude, 

Niyc xx

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Just Show Up

For some reason I have never liked having my photo taken. I feel completely uncomfortable in front of a camera, and have the most awkward smile and stance of anyone I have seen......

Or so I thought until I changed my own mind last week. 

I have needed to get some new photographs for a while, to represent myself and optimallyou as we have evolved over the last few years. I never seemed to have quite the right photo to use within my bio's or within my blog, and I needed some new shots for the new optimallyou website. I knew that I needed to arrange a photoshoot in a studio to get the professional shots, and I think I was putting it off because I was nervous about doing something that I hadn't done before, and because I thought I would feel awkward, and the photos would turn out badly. 

How's that for a positive mental attitude! 

I chatted with a few people and mentioned that I was nervous to do the shoot, and people didn't really understand why. I am so happy standing up and speaking at an event in front of hundreds of people, so what is it about being in front of a camera that brings up this fear? I guess it was potentially the chance of the photographs turning out badly, and the chance of me feeling stupid and uncomfortable, awkward in my own body. It was about how I felt, and what I thought, rather than what was actually happening. Before I had even reached the day of the photo shoot I was expecting for it to be a painful experience, and that just didn't make much sense. 

Why was I worrying about something that hadn't happened yet?

What could I possibly do other than do my best, and enjoy it? 

Thats exactly what I decided to do. I decided to enjoy the process of the shoot, the choosing outfits with the girls the week before, getting my hair done as a tester to see how it would look, and on the day, showing up and having fun with four of my super talented best friends.

In Positive Psychology we talk about having one of two mindsets - fixed or growth. A fixed mindset is focused on the outcome, avoids challenges, and gives up easily, and this was the mindset that I had been stuck in! A growth mindset embraces challenge, and looks for the lessons within difficult situations, choosing to persevere, and focus on and enjoy the journey along the way. This was my new chosen mindset, and the one that meant that the shoot was a completely fab experience that we all really enjoyed. 

I had arranged the shoot to take place with my friends Hannah McGuire on styling, Charlotte Condliffe make up, Jade Watson for hair, and Charlotte Swann for the photographs, and had booked the studio for Saturday. I made sure that I fitted in my morning run so that I felt energised and alive, and then started to get everything sorted ready for the shoot - this meant driving to the gym first with wet hair in a towel turban, grabbing an exercise ball, and wedging it into the passenger seat of my car, and then heading to Jades house to get my hair set into rollers, followed by pick ups, packing, and a team Starbucks run - all with rollers in my hair and wearing prescription raybans because I had left my glasses at home! What a sight! 

We arrived at the studio and unpacked all of the clothes and Charlotte got to work on my make up - this being the first time I had had professional make up done before. Charlotte is fab and has worked for brands such as The Times newspaper, Fred Perry, and The Daily Mail, and being my friend I trusted her completely. The same goes for Jade and Hannah with my hair and styling - it was so good to be around friends and feel like a girl! 

I had decided to show up, work it, love it, and do my best. 

Sometimes showing up in life is the hardest part, and it isn't actually so bad when you get there.

Charlotte was amazing with the camera and has shot for huge sportswear brands in the past, as well as shooting over 50 weddings, as well as studio work - so she knows what she is doing. It really helped that she was bossing me about - though she swears that she wasn't half as bossy as normal on a shoot! 

We shot nine different looks, and had such a laugh doing it.  Imagine if I had have showed up nervous, with that fixed mindset, how different the process would have been. I grabbed the girls for a team photo at the end of the shoot, and then we headed out to lunch. 

We got the shots and the pictures are looking fab! I can't wait to see them up on the site when it goes live in a few weeks time. In the meantime, keep an eye on the optimallyou instagram, twitter, and Facebook pages, and look out for the new Flourish vlog out tomorrow on our youtube channel. 

Thank you to the girls for supporting my vision, and for showing up to make it happen. Love you all.


With Gratitude, 


Niyc xx



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Charlotte Swann Photography on Instagram @charlotteswannphotography
Hannah McGuire styling on Instagram @hmpersonalstyling
Charlotte Condliffe Make up on Facebook "CJC Make up Artist" and Instagram @charlottecond
Jade Watson Hair on Instagram @jadeywig

My Morning Ritual

Last week I led the first optimallyou Power Hour event of the year, at Nood Food in Alnwick. The event was themed "Detox Your Life" and focused on how to detox your diet, environment, relationships, and thoughts. 

One of the things that stood out for a lot of people on the night, was the idea of creating a morning ritual. This is something that I suggest for everybody to try out, as a means of setting the tone for your day, and allowing yourself some "me" time, before getting on with your other commitments. 

For me, my day begins at 5am, when I wake up, and begin working with clients from 6am, for personal training, or life coaching sessions. In order to give my best to my clients, I need to be giving the best to myself, and filling myself up with energy and goodness. I need to be healthy and energised from the get go, and be able to deliver the same for other people.

My morning ritual allows me to do this, and means that I centre myself before heading out to serve others. Your morning ritual may only be five minutes long, or it may be three hours long - experiment and find out what works for you. 

Mine looks like this:

5:00am - Alarm goes off. I set my alarm on my iPhone, and include a message on there to remind me of what I need to do that morning. So if I have decided to do a particular meditation, I will have that noted in there, or if I need to pack some different workout clothes, or "civilian" clothes for a meeting later in the day, then I remind myself of that too. My alarm tone at the minute is Parra For Cuva, Wicked Games.......and I then usually fall back to sleep! 

5:05am - Second alarm goes off, this time to the sound of Madonna, Get Into The Groove (yes, seriously). This time I get up, and head through to the fridge, and drink my morning shot of aloe vera, and switch the kettle on. I slice an organic lemon and squeeze it into a mug, and chop around an inch of ginger, and add it to the mug also. I then fill with warm, but not boiling water, and head back to bed. Hot water with lemon and ginger is one of the simplest ways to integrate a nourishing morning ritual into your life. 

5:10am - This is when I either meditate, or read. One of my intentions for 2015 is to read more, even if it is just 15 minutes a day. I tend to do this either when I wake up, just before I go to sleep, or often when I'm on the exercise bike in the gym. My morning meditation would be one from a selection of guided youtube meditations that I use, depending on how I feel and what I want to focus on. I find that using a guided meditation in this way really helps to focus your thoughts, and is great if you are new to meditation, or find your mind wandering when meditating alone. This is me giving time and attention to myself, to allow myself to feel present and connected with my day. 

5:25am - Shower and get ready. During this time I will play music, usually something I am loving at the time (right now this is Caribou - Your Love Will Set You Free), or some yoga/meditation music which is really relaxed (see the optimallyou spotify for some of this). 

5:40am - Before I head out of the door I make a green juice with almond milk and a scoop of Maximum Vibrance, and take my omega 3 and Vitamin D3 supplement, Quattro Cardio. These supplements are staples in my life, and provide extra nourishment in addition to my daily diet. 

5:45am - I leave the house to head to the gym, and start my day. 

This morning ritual is only 45 minutes in length, and allows me to nourish my body, energise myself, and get ready to feel good for the rest of the day. 

Your morning ritual might involve getting up and going running, or heading out for a morning personal training session, or it might be about creating 30 minutes to sit down with your partner to enjoy a healthy and mindful breakfast, or telling your children that you love them and setting a positive intention for the day with them, instead of rushing, feeling stressed, and getting caught into a negativity spiral that can spill over from morning, to lunch, until you feel like your day has disappeared. 

Consider going to sleep 30 minutes earlier, and getting up 30 minutes earlier, and dedicating that extra 30 minutes in the morning to yourself, to nourishing your body, and creating the day that you want to have and that serves you and others best. 

I am looking forward to sharing the concept of a morning ritual again, when we run the "Detox Your Life" Power Hour event in Newcastle in a few weeks time. 

I would love to hear what your morning ritual looks like, so get in touch and share your ideas! 

In the meantime, you can enjoy this free detox guide that we are sharing this week through optimallyou - just hit the link below and your detox will be sent straight to your inbox. 

"optimallyou 7 Day Detox Guide"



With Gratitude, 

Niyc xx



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