Posted in Personal Development

June Goal Review

I almost forgot to do my June goal review! I’m lay on my sofa feeling pretty exhausted right now. Life has been so busy this blog post is actually a day later than planned. Anyway… Happy July! July already? Yikes!

June goal review

So I decided at the beginning of the year I would check in with my goals every 3 months. I reviewed them last in March, you can check out that post here. So what’s been happening since then? Or not happening!

1. Fun & Adventure

I shared last time that I had booked a sky dive, well I actually did it this month, go me! Of course this was worthy of a blog post of its own so you can find out what I thought and how it went here.

Visit Disneyland Paris was top of this category. We made it there in April and had a fantastic time as always. I also had visit Paris down but sadly we were there when Notre Dame burnt down and that was one of our main reasons for visiting the city. I have been before but not for many years. I would love to watch the Moulin Rouge so a future trip here with my other half could be on the cards.

2. Career

*Sigh* My goal was to start a YouTube channel for my dance school, in March I amended that to working on my Instagram instead which was going great. I’m sad to admit that has fallen a little by the wayside. I’m still posting but not like I was. I need to up my game again!

3. Friends and Family

Not exactly excelling at this right now! But hey, I’m not the only one busy I guess. I did go swimming with my nephew for the first time though. Look how cute he is!

Spending more time with friends and family

4. Financial

Finally a big tick next to this one in my June goal review! Still stayed of debt and saving in my new pension pot every month. It’s easy to put money away in it when I’ve labelled it in my head as future amazing holidays pot! Ha ha!

5. Spiritual

Oh dear… well let me see, I only meditate if I’m at yoga so epic fail on the meditate every day goal. I always think I don’t have time but then they say the people who don’t need to meditate the most. I occasionally do my daily affirmations when I’m up early and remember!

6. Fitness

Okay so I am still managing yoga 2-3 times a week which is good. The other goal here was improve running on treadmill. I actually hate running, I don’t know why I set this goal! I wouldn’t say I’ve improved it but I am definitely still pushing myself to do it.

7. Personal enrichment

Read more often… hmmm I read on holiday does that count?! This needs addressing really. Also in this category was take a floristry course and I did! Okay so it was only a day one but I loved it and made this beautiful arrangement. It’s definitely spurred me on to do a course over a series of weeks.

June goal:  Flower arranging

8. Self care

Drink more water, check (most days), body brush 3x a week, I’m managing 2. Smoothie a day? Probably about 4 a week. Lastly sticking to a good morning routine – FAIL. I want to work on this for next review and in turn that should help my meditation goal.

So that concludes my June goal review. How do I feel about my goals mid way through the year? I would say happy enough. However in all honesty I don’t think I’ve really thought about them much since my March review. I need to check in between my goal reviews on here to ensure I am on track or what’s the point in making them?

Have you checked in with your goals? How’s it all going? Maybe you didn’t set any… well with still half a year to go why not set some now?

Rachael 🙂 x

Posted in Personal Development

You can do anything but not everything…

You can do anything but not everything… something I realised off the back of my digital detox weekend a couple of weeks back.  As an ambitious 17 year old I launched my own dance academy and have never looked back since. Driven by passion and a desire to be successful I have been teaching and running my business for almost 20 years (yikes!)

Too much self help?

For some time now I’ve been delving into the world of business, productivity and self improvement by watching YouTube videos, listening to audio books and reading. But could too much self help be a bad thing? I was starting to feel like I was under achieving and became so overwhelmed that I felt like I was going to have a breakdown.

Is one business not enough?

Not only was I single handedly running my business I was also in the process of setting up two more. A dance wear company and a fitness one both driven through the platform instagram.  Heading for burn out I had to take a step back and think what am I ultimately trying to achieve here? You can do anything but is trying to do everything a mistake?

You see everything comes at a cost and running my dance business with over 200 pupils is a mammoth task alone. I am busy enough already so why do I now feel the need to add more? Because I’m literally being brainwashed. Statements like “everyone should be making money online these days” had really got in my head and I started thinking I should be investing in a second business and making a second income.

Time for me?

This was further fuelled by analysing other peoples lives on social media! I know, what a nightmare… now I won’t go into that as that’s a whole nother blog post. But my impending breakdown was coming from a place of feeling I don’t have any time to enjoy the simple things in life. I might go to yoga, indulge in the odd massage and facial but I literally run in and out of these squeezing them into my otherwise manic day. Bottom line… I just don’t stop!

No headspace…

My mind was constantly in overdrive with all the tasks I was failing to do. If I tried to take time out feelings of guilt would creep in massively. It actually got that bad that when I was with other people I was never fully present. I might have been there in person but my mind was literally in a world of its own and I had no head space. I convinced myself I didn’t have time to just chill out at home… a day of doing nothing was just not on my agenda. Is it any wonder I was heading for burn out!! I started to wonder have I actually become addicted to being busy?!

Time to re-evaluate

Breaking point came when I realised that my situation wasn’t going to change. If I keep pursuing ideas and striving to be better I will forever be stuck in a place of not being satisfied and feeling stressed. I want to be able to look forward to a day just chilling out, being fully present with family, not feeling guilty that I’m not doing the million and one things in my head.

I am enough…

So I’ve made big changes… I’ve realised I am already killing it. I am successful and it’s time to own that.  I have created a lovely life and I should be proud of myself. I’m doing what I always set out to do and I love it as much now as when I was 17, not many people can say that. I’m where I’m suppose to be, it’s okay… I don’t need to try and take on the world. You can do anything but not everything.

Am I reaching my full potential? Maybe not… maybe I have got more to give but is it worth the stress and time? Like I said everything comes at a cost. A cost to your mental health and happiness is just not worth it. It’s time for me to just be… enjoy my life as it and start to reconnect with the things I love. Not constantly be pursuing another dream. My life is passing me by whilst I’m trying to build an even better one! Right now for the first time in ages I feel at peace with myself and it feels amazing.

Can you relate to this? Are you constantly consumed by your own thoughts and ideas and never really present? Maybe it’s time to free yourself from a tortuous cycle… remember, you are enough.

Rachael 🙂 x

Posted in Personal Development

Checking in With my Goals

Spring is fast approaching… seriously though where did January and February go?!! I swear as I get older time is moving faster or maybe I’m just busier than ever… now were officially in March I will be checking in with my goals for the first time this year!

Checking in with my goals

Checking in With my Goals: March 2019

So like many at the very beginning of the year I zealously compiled a list of goals I hope to achieve this year. I sectioned my goals into eight categories (see below). You can also check out my original post here.

But there is no point making these goals if we don’t check in! For me when something goes down on paper it makes it more official, it has to happen. This is why you should always write your goals down. I think looking at your goals around about quarterly is where it’s at… monthly is just too much for me – hell, give me time to breath!!

So let’s look at some things I have achieved or scheduled so far off my goal list…

1. Fun & Adventure

Skydive – holy crap, I actually booked a sky dive!! Let me tell you I am terrified but it is something I always wanted to do… as I’m getting older I’m kinda going off the idea a bit so what must I do?! Get it locked down. Yup… I’m going to throw myself out of a plane for charity – yikes!! This is happening in April. I’ve booked with the company www.skydivenorthwest.co.uk

Under this section also was go to three places I’ve never visited before… this is totally getting smashed. With four trips impending it’s safe to say I will go to way more than three! How exciting?! Watch this space to hear about my upcoming trips!

2. Career

Firstly let me just tell you what I do… I have a dance school; I teach dance. On my list was start a YouTube channel… this was also on it last year. Has progress been made? Hmmm not exactly. Maybe this goal was too much to chew… I’m a busy girl and that’s going to take commitment.

What I have done is upped my game on Instagram. Remember goals are totally adaptable… I’m now posting every day to my dance insta and I’ve braved doing videos on there. This is a big step for me! Remember to celebrate the smaller achievements too. Will this lead to YouTube… maybe! It’s a step in the right direction!

3. Friends & Family

A simple goal – to spend more time with them. Am I achieving it? Very debatable… am I making it a priority? Definitely not… I’m so absorbed in my dance business that I don’t spend enough time with loved ones. Let’s see if I can change this for my next goal review!

4. Financial

Stay out of debt – I paid off what I had last year and so far I’ve not took out anymore – go me! However with said 4 trips impending this is going to be tricky… I will remain optimistic but we will see.

Another financial goal I have FINALLY achieved is starting to save a pension… I left it way too long but better late than never!

5. Spiritual

Definitely time to check in with this goal, I can’t lie… it’s not going great. I’ve managed to write in my gratitude journal a handful of times only… I just forget!! Meditation is definitely lacking… I’m also having trouble sleeping of late. I think I am being more mindful though so that’s something I guess. Spiritual goals definitely need more work.

6. Fitness

Yoga every day? Erm not quite ha ha! Oh my… I definitely over committed on this one. It’s not going to happen. I’m soooo active in general with my job, I also go the gym too. I’m managing yoga 3x a week and loving it! You know what, I’m okay with this.

7. Personal enrichment

Okay so a big goal here was to learn more about blogging and develop mine. I have definitely committed to this… it’s a big blogging world and there is so much to learn! But I’m enjoying this journey so far. Since January I have done a few free courses, made upgrades to my blog, dipped my toe into SEO (what a mind field)  and committed to a posting schedule – every Sunday.

Read every day? If that includes internet research and blogs absolutely… books… no. Perhaps I can improve my sleep by reading more again… food for thought.

8. Self Care

As far as self care goes I’m pretty good… as in I have a facial a month, a massage, nails maintained and my hair. But self care is so much more. How about taking time out, knowing when your over working and learning to say no. I’m not great at this… I’m still trying to take on the world, this needs to change.

Smoothie a day? I’ve managed maybe 4 a week… not a bad start. What I’ve learned with smoothies is simple is better. Don’t over complicate them and I’m more likely to make them.

Body brush 3 x a week, no problem! This I can proudly say I’ve achieved. Small victory but none the less important… have you read about the benefits of body brushing?! Hmmm maybe to share in another post.

Yeah so that’s it guys… I’ve checked in on my goals for the first time this year. There are some I don’t mention as this post would be way to long… but point is I’m reviewing them!

Checking in with my goals, sky diving

Are you checking in with your goals? I would love to hear how your doing… let’s celebrate our achievements as we go.

Rachael x

Posted in Personal Development

10 Ways to Stay Motivated to Exercise!

Well it’s 2019 and I bet plenty of you have muttered these words… ‘right that’s it after Christmas… I’m going to get fit/loose weight/diet. But come February is your determination wavering after the usual hum drum of life sets back in? Your so tired after work, the kids need you, you’ve not got time, blah blah… we’ve all been there. So how can you start and more importantly stick to a new you fitness routine? I was thinking about this on the treadmill the other day. What sparked me to is knowing that January will be a manic month in the gym but come February it will trail off. So here’s my advice on how to stick with fitness this year.

1. Make it a health mission

Firstly I think it needs to be just that… a health mission. This is about you feeling better, brighter, more energetic and full of life. That needs to be your on going goal to feel good… notice how I say ongoing… there’s no end goal here this is your life and you should strive to feel the best you can through out it.

2. Find something you love

You need to find something you love. You can’t make this a chore! If you know you hate the gym don’t pick that!! Maybe you could go swimming? Walking or jogging? Tennis? Zumba? This is all about committing to exercising. Don’t let you mind just jump to the gym… what did you enjoy as a child? Could you join a local team? Bottom line… if you don’t enjoy it it’s harder to stick to it.

3. Get the right gear

What ever you choose get the right clothes to wear. You want to look the part even if you don’t feel it. Also if you buy yourself a new fitness outfit it will spur you on into going to… I mean you don’t want to have wasted your money! The wrong gear can also make you sweat more. I once had some trainers that I swear made me hotter when I trained… they just weren’t breathable enough.

4. Find the right place to train

So this doesn’t apply if your exercising at home but if you are doing it out the house not all places to train are the same. Just because you didn’t like one gym doesn’t mean you won’t like another… some are large and spacious, others more intimate. Some are women only which might appeal, some are aimed at body builders/heavy lifters. I wasn’t a fan of swimming unless it was on holiday… pools are not warm enough and I’m always cold in the changing room after. I recently changed fitness club and guess what? I tried the swimming and I loved it! The pools not busy, temperature is good and the changing rooms are lovely.

5. Find the right instructor

Much like the right place to train an instructor that is good at what they do and train at a pace you enjoy is worth their weight in gold. Personal trainers vary massively I’ve learnt over the years… yours should really make you feel at ease and listen to you but also motivate you to go that extra mile. Instructors of fitness classes styles will vary too. I’ve found this a lot though in yoga. I once went to a class where the teacher literally whispered what we were doing through out! I struggled to hear and kept having to crane my neck to see what she was doing! Some people may have enjoyed that but I preferred to hear the direction clearly. If your trying a fitness class, try several! Find an instructor you like.

6. Don’t set unrealistic goals

I love goal setting, goals are great as they motivate you! But try not to set super challenging ones. You will only be disappointed when you don’t achieve them. Instead set goals in bite size pieces… if you are just starting out running and your aim is to run a marathon keep it in mind but maybe write down run 5k first and keep upping your goal. Another one is promising yourself you will go the gym five days a week when you know it will be a struggle. Why not aim for three which is more manageable and if you go any extra it’s a bonus.

7. Schedule your workouts

Life is busy! Get those work outs in the diary like you do with work appointments and drinks with friends. If it’s in the diary it has to happen! This is my mentality anyway. If it’s right in front of your eyes as you look at your day/week which is bound to be full of non negotiable stuff your exercise regime becomes a part of this too. I also find finding fitness classes where you have to book in helps. I’m on the fence about exercising with a friend thing though… if you do this be careful who you choose as their just not feeling it tonight can rub off on you. If you come dependent with going with someone.

8. Create the ultimate playlist

It’s amazing how much music can motivate your work out. Obviously if your going to a fitness class they are mostly done to music. But that music is carefully selected for a reason. Get together a playlist of songs you love but ones that make you want to train faster and harder. Also if you’ve got headphones in people are less likely to speak to you and interrupt your work out – BONUS!

9. Take progress photos

Okay so you may well hate this at the beginning if your unhappy with how you look… but take the photos trust me. You might think your not progressing or changing but you can miss these little changes as you go along. Progress photos will help you to notice better and will serve as a reminder of how far you’ve come. That said I’m a big advocate of its about how you feel as much as how you look.

10. No such thing as a bad work out

You’ve heard this before but it’s totally true. I’ve had days where it’s just not happening for me, I’ve done half a work out and literally left the gym! Then the next day I’ve come down with a cold. Listen to your body… it knows. However be realistic with yourself… make sure it’s your body that’s not feeling it and not your mind. If you really feel unwell don’t push it. Any form of getting your body moving is better than none. Also if you have a bad day don’t let it set the tone for the whole week!

It might not be easy at first but persevere. In my experience there will come a point when it is part of your routine and you feel almost guilty if you don’t go/do it.

Any other tips you would add here? You’ve got this… in 2019 your going to feel amazing!

Rachael 🙂 x

Posted in Personal Development

New year, new goals… How exciting?

So with 2018 drawing to a close like many of you my thoughts are turning to the year ahead. Apparently this is a late post for 2019 goal planning as a quick google told me a lot of people were writing such posts back in October. But in my opinion it’s better late than never and technically were not even late as there’s still two days of this year left!

I totally love having goals, it makes me feel excited about the future. But it’s rare I write them down… it’s usually all just in my head or in the notes of my phone. But I read somewhere that a study revealed that by writing your goals down you are more likely to achieve them. So I spent yesterday afternoon finalising how I want my year to shape up by actually getting them down on paper.

I’ve always loved drawing and colouring so there was something therapeutic about cracking out my felt tips and making my 2019 goals oh so pretty!

For optimum goal planning I found it’s helpful to break them down into categories as oppose to having a long list. I decided to divide my goals into the following eight categories as I feel it covers all areas of life. But choose categories that you feel are relevant to you.

  • Fitness
  • Family and friends
  • Personal enrichment
  • Fun and adventure
  • Spirituality
  • Self care
  • Financial
  • Career

For each of the eight categories I wrote 2-5 goals down. Some could have fit in more than one category but I just put them in the one I thought they were most relevant too. Just to give you an idea here’s a few of mine…

Fitness – To do yoga every day

Family and friends – spend more time with my adorable nephew Noah

Personal enrichment – develop my blog

Self care – Have a green smoothie a day

Fun and adventure – sky dive!

Spirituality – meditate every day

Financial – stay out of debt completely

Career – finish setting up my clothing company for dance and cheer

These and several of my other goals could be further explored. For example read more often – I could then write a list of books I want to commit to reading. The sky dive could be pencilled in my diary or even booked. Look how you can further develop your goals to make it more likely for you to achieve them.

Finally I made sure my list had space still so under each category as I may decide to add more. It’s important though to not overwhelm yourself initially so remember your list is adaptable. Who said goals are just to be planned at the beginning of the year? Goals can be set at anytime but January is obviously the perfect month to look at the year ahead with optimism and excitement.

So off you go to plan your goals! I hope I have inspired you if you haven’t already done it… I hope in 2019 you achieve all you want to.

Rachael 🙂 x

Posted in Take time for you

Vampire Facial… Is it Worth it?

We live in a very vanity conscious world these days, everyone is trying to look there best. Be it Botox, lip filler or fancy facials most people are after starving off time. We even filter our photos to perfect our look.

At 35 years old I am very conscious of ageing. You see I can see changes in my face and it hard to accept them. It’s easy to see why people feel the need to get some help. Whilst I am yet to go down down the Botox route I have had a slight lip enhancement which I have to admit has given me more confidence. Sometimes people tell me ‘oh I didn’t know you had lip fillers’ and that is exactly the look I’m after.

I’m a girl who has regular facials, massages, wax’s and is not a stranger to the spa. I love to be pampered. So when I came across PRP a few years ago I was intrigued but not enough to look into it properly. PRP was made famous by Kim K… yep the vampire facial. What the hell is this you say?

A vampire facial, also known as a PRP facial, involves extracting 11mls of blood from a patient’s arm before placing it in a centrifuge to separate the platelet rich plasma from the blood cells. The 6mls of extracted PRP is then administered into the numb face via 120 individual injections. This treatment regenerates your skin cells by producing more collagen in turn reducing fine lines and wrinkles. It can get rid of acne scarring, dark circles and enhances your overall complexion.

After following my practitioners page for some time and being so intrigued by the results I decided to book in. I don’t really like needles… I mean who does? Yikes! 120 injections in my face?! I could cry when I get my brows microbladed so is this really for me? The things we do in the name of beauty.

So the procedure started with me filling out the all important client information form whilst my practitioner Scarlett explained all about it. I would like to say I was at ease but I wasn’t! Whilst excited to look 18 again (I wish!) I was crapping myself. My nerves were slightly eased by Scarlett’s professional manor and confidence in the results. She’s a PRP addict herself and her skin looked fabulous to me!

I lay down and she took the blood from my arm. Thanks to the emla (numbing) cream I purchased from the chemist I felt nothing – result! She whisked off my precious blood to put in the centrifuge and voila it came back like this…

Oh yeah and that’s numbing cream all over my face now! You can see the yellow (platelets) and the blood below.

Next she drew the platelets out into several needles ready to administer. I lay down and closed my eyes and she got to work. At first I thought oh my god this is a breeze! But she had warned me it would be at first and then I might start to feel it as my pain receptors kicked in. She was right as I felt it quite a bit around the inside area of my cheeks which she did last. Was it bearable? Totally in the name of beauty ha ha!

Here I am once the injections were all done. She massaged my face a bit too which is why the blood is smeared everywhere.

When she sat me up and I first saw my face I was slightly horrified… more so that I had work in three days (with kids – kids are so unforgiving at pointing things out) but Scarlett assured me I would look fine by then but also you can put make up on the next day so any bruising or needle marks can be hidden. After care you just go about your normal beauty regime however no retinol. For that day she recommended leaving my face alone and not touching it.

This was like an hour later… not too bad at all! I look knackered through not sleeping worrying about it the night before ha ha!

I could immediately see a difference in the volume of my skin but I guess that’s it surprising given it had been traumatised!

Come 3 days later when I went to work I was confident that nobody could even tell I had anything done – to be honest I was confident the next day. Wow! A treatment with minimal down time – result. I was going to work dressed as a witch for Halloween and honestly I can say my skin was positively glowing…

Now to see the real results of PRP they say 4 – 8 weeks. I have specifically waited until the 4 week mark to give my verdict. Honestly my skin has been amazing… plumper and more glowing but also the pores on my cheeks are much more refined. I am very happy… I feel PRP just might keep starving off that Botox, we will see.

Final photo… this is one Scarlett took pre treatment (excuse the hair I had been wearing a hat!) vs one I have taken this morning. In both photos I have no make up and no filters are used. I see the biggest improvements under my eyes and the overall texture of my skin, I am really pleased.

So some more facts…

How long does it last? Up to a year

How many treatments do you need? Some clients may only need 1 treatment whilst others may be recommended 3 within the first year to give skin that extra boost.

How much? £225… but this is fairly cheap. Scarlett did say the reason she does it cheaper is she wants it to be available to everyone not just the elite. Therefore she charges for her time not the results like many clinics do.

Do I recommend it? Absolutely and I totally skeptical but I’m sold! I will be having the 3 treatments within the year and will continue to in the future… if your on the fence about Botox go try this first!

Rachael 🙂 x

For those in the Cheshire area or further if you don’t mind the travel. I can 100% recommend Scarlett for this treatment. Take a look at her work here https://www.facebook.com/lettiejam/ and https://instagram.com/enhancebeautyaestheics?utm_source=ig_profile_share&igshid=17ppvoyvfi6n5