Want to kick your chocolate habit? Read on.....

I know, you love chocolate and if you could have a square or two at a time and leave the rest for later that would be great but it doesn't quite work that way does it? Well it doesn't for me and I guess there are a few of you out there who'd agree. If a box of chocolates gets opened in our house, just watch them go.....

Perhaps this research is just what you need then.

It was carried out at the University of Exeter and resulted in the finding that walking
Researchers at the University of Exeter have found that walking for just fifteen minutes can reduce chocolate cravings. The benefits of exercise in helping people manage dependencies is not new, it's been recognised to have a positive effect on cravings for nicotine and other drugs but not food cravings until now.

Twenty five regular chocolate eaters stopped eating chocolate for three days and then either rested or walked for 15 minutes. After that they were given tasks that would normally make them crave chocolate. Those who had exercised reported lower levels of craving.

Professor Adrian Taylor commented that "Neuroscientists have suggested common processes in the reward centres of the brain between drug and food addictions, and it may be that exercise effects brain chemicals that help to regulate mood and cravings. This could be good news for people who struggle to manage their cravings for sugary snacks and want to lose weight."

Apparently previous research has suggested that 97% of women and 68% of men experience food cravings and the food they want tends to be high in calories, fatty or sugary foods, with chocolate being the most commonly reported. Chocolate has a number of biologically active constituents that temporarily enhance our mood with a result that eating it can become a habit, particularly when we are under stress and when it is readily available, and perhaps when we are least active.

Ring any bells for you? It does for me.

Of course in small doses it's fine but too much does us no favours at all. As dark chocolate in small doses could be beneficial for your heart, try what I do and break it up into 2 square servings and put in a container in the fridge. In this way I find this amount satisfies me and I don't need more. That coupled with a walk which gets all the positive endorphins going may just be what you need.

Try it out and let me know how you get on and keep up to date with http://www.walkerscoach.com/

Big gap

I knew it had been a while but got rather a surprise when I realised that it had been so long since I'd blogged.

November has been an interesting month, no let's not go there, it's basically not been a very good one. We all have them - bad times or down times - and they're all part of life's journey and the best thing to do is go through them.

I've felt pretty down at times and that's led me to do a lot of questioning about where I am, what I'm doing, whether it's working etc. Not sure I've got the answer yet but I have been making changes.

It's hard work but regular evaluation and review is important. Are you doing this? Mine was sort of forced upon me this - I usually do this at new year time - so the good thing this year is that I'm one step ahead. Now I just need to make sure I put it into practice.

You know when I started my personal development journey, I naively thought that I'd fix a,b and c and that would be great. Oh dear, the more you look into the more there is to deal with and consider and I now know that the journey never ends.

Am I sorry I started it? No, not at all. I am a much better person now and someone who knows myself pretty well.

Does it make life easier? Well, yes and no. I know what I want and what to do to get there so I don't settle for second best and that can be hard but I'm comfortable being me and I have more confidence etc and I do what I love most of the time.

..and I've got really good at reading the signs and responding. Are you on your journey? Do you want a companion? Can I help?

Ease the unease

I've not been in a good place today and it's made me do some real soul searching.

In there are all the little niggly things that 'should' be deal with and that are hanging over my head. They're things that are not top in prioritising and so get shunted up and down the list but they come back to cause unease on a regular basis.

What are the niggly things in your life? Whar are you piutting up with? What are you tolerating? Yes, you.

I'd be really surprised if you said nothing. In fact I'd be in awe of you and want to know how you do it because in my experience most of us are tolerating a whole list of things.

It's likely to be things like - the screw that needs put back in place; that ‘space’ that needs clearing out; the lamp that needs fixing, the email you need to send.

For me, at the moment they include - the pump for the table fountain that needs finding so I can get it working, the article I need to write, the paperwork that needs sorting and the lamp that needs fixing. These things creep up on me regularly and they take up space in my head and drain my energy. How good would I feel to have them out of my way and out of my head?

So, here's a suggestion - make a list of all the things that you know you are tolerating and then make an action plan to deal with them. One by one or a couple at a time and 'do it'.

Just imagine how good it will feel to have ticked them all of the list and how proud you'll be of yourself for doing it. You’ll feel successful, in control and energised.

OK, off you go and feel free to post your achievements.

Here's to 'chill' time.

Have just had a really chilled weekend.

We were childless as Ellie had gone off to stay with some friends and Alan and I decided not to plan at all but just to 'do' what we felt like. It was bliss. We took time to enjoy breakfast, we talked, cooked a wonderful meal on Saturday night and caught up on a film or two.

He ran, I walked, we slept long, we wandered round the house and decided what things needed to do done - that really made me feel great as I had been feeling a little out of control re the house - now we just need to put a time line on it all.

I recommend it. If you manage to have a weekend for you or you and a partner, really do what you want to. Ditch the cleaning, get rid of the 'we shoulds' and chill. W don't do it enough.

Enjoy.

Trips away and that little bit of guilt.

France and Italy in the last couple of weeks - I feel rather spoiled and a little guilty.......but why?

I know I work hard, I know that I do more than 40 hours per week so why do I feel that little guilt from being away?

The first trip to France was work. As some of you know I was starting on, what I hope will be, a continued journey for a number of years as I complete the Camino de Compostella. It's 500+ miles long and in 4 days we did about 65, so a while to go yet.

How was it work? Well as the Walkers' Coach one of the things I do is train people to do treks - how credible would I be if my last trek was 10 years before? When I trek I have to up my fitness and training, all things that I can share. I also find out about new walks and treks and am able to advise and guide from a knowledgeable place.

This was taken early on a cold and frosty morning. It was clear and beautiful and this is work!!

I believe my guilt comes from doing what I love as it doesn't seem as if it's 'Work' but then that says a lot about how society defines 'work'. Why can't it be something you love?

I've always enjoyed my jobs but now I love what I do all the time. Even getting up at 7.00a.m. on a cold wet morning to walk is fine.

I'm hoping now-a-days that more and more of us can but I'm not convinced. From a career development point of view, and I still coach a lot of people on this in our "walk and talk" sessions, there are still too many people who hate their jobs and others who don't like their lives. To them I am in the minority and so lucky .... but then I've designed it this way. It took time but I got there and others can do so too.

Only you can change that so come on, be good to yourself. It may take a while but invest in you and get the life you want and deserve. You'll be much happier.

As for me..... the second break was pure holiday and just as much fun.

Eating Italian Ice-cream in Pisa

A view down the river in Florence with the Ponte Veccio in the foreground

The only guilt I feel there was work related as in having to not run some of my walks twice in one month. A staffing issue really and one I need to sort. Then perhaps the guilt will go. You know, now that I know what it is, I can deal with it.

What are you feeling guilty about? How can you change it? What action do you need to take? Go on, take it.

Chilled weekend.

I spent the weekend with a very dear friend and it was bliss. No deadlines, nothing that had to be done and lots of time to chat and 'be'.

This friend runs her own company, also has a small B&B facility and puts me to shame with her ability to keep up to date with all the people she does. OK, she doesn't have a husband and child but in my opinion, she needs to slow down a little. her daily schedule exhausts me.

When we get together, not often enough, the reason is often for a celebratory dinner for birthdays or Christmas or we may be in each others homes a a dinner party etc. All lovely occasions but often following a time line or so full of other people that no real in depth conversation takes place.

In fact this weekend we were meant to be off at a spa celebrating the 'Big 50' which happened to each of us in July but due to circumstances we ended up in London instead with me heading over to Elaine's. I really believe the chilled weekend we had instead was just as beneficial as the spa.

We wandered, we lunched, we bought things in the market and mooched round little shops. We visited some artists who were part of an open house weekend, we drank champagne to celebrate and feasted on Elaine's amazing food. We slept for hours - when was the last time I woke at 9.20, we had a leisurely breakfast, we went for a walk and mooched round some more shops, had coffee and lay on the grass in the sun. ....and we talked and talked and talked. It was bliss.

As I lay on the grass the view above my head was of this beautiful tree .....

and the common was full of people enjoying the late summer sun.

The weekend was one of the best I've had for ages and if you're on a budget it was really very cheap and could have been more so. I feel so refreshed and recharged, watch out week.

Athena - fantastic for networking.

Just over a year ago I joined the Athena Network and what a top move that was.

Ever since I started up in my own business I've attended networking events and at the beginning I tried out all that came along. If you're in the same situation or even if you've been in business for a while and not really got into networking I suggest you follow this path.

We're all different and we all have different ways of doing things, different styles, different needs and trying out a variety of networking opportunities allows you to explore what's out there and also find out what works best for you.

On offer at present are breakfast meetings, lunchtime do's and evening events. Some are formal, others not structured at all; some are mixed and others women only. Some offer one type of event and others can offer a mix of options.

Athena is a women only networking organisation - http://www.theathenanetwork.com/ and I love it. We meet for lunch once a month and give up two hours of our time. There's half an hour informal networking at the beginning and then we sit down to lunch and follow a structure during that time which allows every one to say a bit about their business and we also have a networking slot and a business slot.

I have done work with about 50% of the women in my group in some way or another and all those experiences have been great. I meet up for one to ones over coffee and would recommend the services of everyone of my colleagues.

I have met and developed great friendships and working relationships with all the women in my group and from them I get support, the opportunity to bounce ideas, help with promoting my business etc.

Yesterday every bit of feedback from the visitors talked about the vibrancy of the group, the energy and the professionalism, just what you want. Find out where your nearest Athena is and get along for a visit - http://www.theathenanetwork.com/

The power of two....or more

Ever been in the position of wanting to do something but feeling nervous about it?

Perhaps you'll have to go somewhere you don't know and you're afraid of getting lost. Perhaps you want to go to an event but don't know anyone. Maybe you have a great idea for a business but are not sure that you can do it on your own.

How would it be if you had someone else with you?

I'll bet that the prospect is now rather more rosy, less scarey and likely to even be exciting. So what is it that makes it so?

Well we are not alone, we have someone to bounce ideas off, someone to take the risk with no mattter how large or small.

As you know I love to walk and I'm always looking for new routes. Sometimes, I'm more than happy to do this on my own but at other times when it's in the forest or an area I don't know at all, I feel much more comfortable having company. It happened yesterday..... I went off for a short walk with my friend Cajsa yesterday and had in mind a new trail to follow. I knew she was up for a bit of exploration but we didn't stop at one bit, we tried out three new paths and every time it came to make a decision it was great to be able to bounce the ideas off someone else. So the short wak became two and a half hours and I have a few new routes.

My day was much more productive with two and your time can be as well. By working with others we can boost each others confidence, be more adventurous and achieve more.

So what are you trying to do or wanting to do that would be easier with someone else working with you.? Who might that person be?

Lovely day...

All plans for the weekend have been changed so I can enjoy the weather. Well, who knows how long it might last.

Washing has been dring quickly in the sun, I've been reading and chatting in the sun, lunch was eaten outside and I'm just catching up on email for a few moments before savouring the last hour or so ...

Hope you've had some fine weather to savour too.

A little wine?

We've had a grape vine in the garden for a few years now and it frames the Pavilion which is my office at the bottom of the garden. I love the affect it has and it adds depth and substance to the office and garden. It's also the last spot in the garden to get the sun and I often sit there to read or to enjoy a glass of wine (rather appropriately)

In late autumn, we cut it down and then I watch it go through its stages of growth and development throughout the coming year. It's an inspiring update as I watch the evolution. Some years we haven't had any fruit at all and sometimes the birds get there first.

This year there have been a couple of bunches of grapes which started off green but are now changing colour. Due to lots of grey days and minimal sunshine this colour change had more or less ceased but I'm delighted that a couple of warm and sunny days has kick started things again. As you can see from the photo, the largest bunch is well on its way to being red!

The whole process is similar to what we may all go through in various life processes - building a business, developing a relationship to name a couple. There are obstacles thrown up that might put us off our stride and if we're not sure whether we are committed or not, we may get scared and even give up. On the other hand if we have vision and determination, we can see it through.

The grey days were not in the ideal plan and they could have stopped the process entirely just like something that might throw the relationship off track. If that had happened, was there a plan B? Something always worth developing.....

As there are so few bunches of grapes, we won't be producing a Waring-Stevens Pinot Noir this year but we may just be able to sit back (in the sun) and enjoy them as grapes.

Chill and ease back on the throttle.

Are you able to let go of the outcome? This is a great skill to learn and for me keeps things in flow and much less stressed.

What does it mean? Basically when you make a decision or set an intention, you then move on and let what will be, be. It makes you more relaxed, it means you don't go and relive the decision or agonise over it but you have to be able to let it go and really be happy with whatever happens.

Start with small things and build up your skill from there.

Another way of looking at it is to think about that you are holding on to, too tightly. Being able to loosen your grip makes you more in control, relaxed and powerful so what things or decisions are you too involved with and how could you change them?

Get a piece of paper and write them down. It could be an aspect of your business and if this is so then things are likely to be stuck and unmoving. Is it a family issue and the fact you are so involved is stopping you seeing the bigger picture.

Do you get the gist of what I mean?

Ask yourself again and then consider what you need to do to relax that hold.

A Woman's World

A colleague of mine is making one of her dreams come true this weekend by launching 'A Woman's World' exhibition in Waltham Abbey on Sunday. Have a look at http://www.awomansworld.co.uk/

Due to life being very busy, I am preparing rather later in the day than I had hoped. I've got the family involved - Alan is helping me edit a video of my groups made on his new Vado (definitely a new toy) but it does produce great quality and Ellie will be helping prepare for the prize draw as well as helping out on the stand itself.

My aim is to increase the number of subscribers to my ezine by 300 - 500. In this way I can share the great benefits of walking with them and enthuse them to try out walking either in a local group or with the East End Girls and perhaps it will just motivate you to do something on your own as part of a holiday, weekend away or as part of your every day life.

Anything else is a bonus but I do know that I'll end up talking to people about East End Girls and the weight loss walking course too.

Will report back at a later date so keep posted.

Take your business out walking

Alan and I used to have more of our business meetings while walking but having opted to take a leisurely walk at lunch time today, we were commenting on the fact that we'd let this slip somewhat.


'Lack of time' or 'I'm too busy' is the usual cry but on thinking about it, not really a great excuse. Taking 'time out' charges our batteries, takes us away from the office environment and often the things that bring us down and the fresh air is just great for energising and adding a different perspective.

This photo was taken while walking near Ongar in Essex. We'd been discussing developments for the business and then Al's phone went. That call brought in £3k worth of business and was just as easy to organise while out walking. Lunch was a great opportunity to celebrate and when we do take our business out walking, one priority is to choose a walk with a good pub for lunch half way round. This gives us a chance to summarise and note down what we've discussed and the action planned as well as getting some refreshment.


I'm off to get the diary now and book some more of these in for the months that follow. The weather is pretty immaterial, you just need to make sure you have the right clothes and a plan B just in case it's torrential.


Think about bring this into your business, either as a one to one with colleagues or as a team and Walkers' Coach are happy to organise this for you. We can also organise your Netwalk Experience - http://www.walkerscoach.com/netwalk_experience.htm

Is the life I'm living the one I want?

Walking on my own gives me lots of time and space to think and first thing in the morning I plan my day but also find myself evaluating and taking stock.

I'm a great believer in the journey we are all on and the fact that I can take responsibility for how things our so only I really have the power to change things. Sounds simple, but of course it's not, lots of things get in the way.

E.g when you live on your own, it's much easier to have your home the way you want. When you have a husband and daughter, compromise is involved and I do sometimes find it hard to accept that I cannot have things in a certain way - I'm sure they do too.

With in the larger question above is the smaller one of 'is this they way I want it to be' and you can ask that of fairly small things. I find this one very helpful and once you can answer 'yes' to this every time you ask it, then your life probably is just as you want it too.

Sometimes very small questions can lead to big results."Is this the way I want it?" is a question which is significant both when dealing with major issues and minor annoyances. And the things that are not the way we want them are the things that drain our energy and our motivation.

So where would you start? How about your kitchen? How about your skin? How about your relationship? If the answer is 'no' then what is it you have to do to make it be as you would want? Get that pen and paper out and make a list and then, the difficult bit, take the action you need and keep taking it until you get the 'yes' you want.

How about trying it out.

My body, although fitter and more toned than it's been for a long time is not there yet so what do I need to do? More 7.00a.m. power walks and less chocolate. I actually need to plan my meals better in advance. This week I have been ensuring my 10,000 steps every day and only failed once so I've started taking that action.

To make me accountable to you my readers, this coming week and let's start that tomorrow, I shall:-
1. Do at least 10,000 steps per day
2. Plan the meals for the week ahead
3. Fit in 4 powerwalks

Of what are you asking the question and what are you going to do?
Come on post it and let's be accountable to each other.

If you're not sure where to start on all of this, take a walk round your home, notebook in hand, and ask yourself that question - 'Is this the way I want it to be?" Write down everything you find that isn't the way you want it to be. Then pick one thing off the list and resolve to make it the way you want it to be. Pick something easy to start off with.

I look forward to hearing from you.

Food, one of life's pleasures

For me food is one of life's great pleasures and last night to celebrate our 13th wedding anniversary, my dear husband cooked me a wonderful meal. He planned some of it and then waited to see what would arrive in our organic box before he finalised his plans. The result was delicious (of course).

I know there's loads of debate about organic food but I let the taste of it guide me and my observation is that the fruit and vegetables are so much nicer than what I get at the supermarket.

If you're interested then the 6th - 21st of September is organic fortnight - http://www.soilassociation.org/organicfortnight so if you don't usually bother much perhaps this is the time to try it out and see if it suits you.

In much of the walking we do, food features. Whether it's what to take as a snack when you're out on a long walk or in the hills, if your trying to get fit or lose weight and want to eat well and of course we're always looking for good places to stop and have lunch or coffee. The food doesn't have to be organic, but for me it helps if it is locally sourced, of the season and well cooked and prepared.

What do you think?

300 years of St Pauls.

Whether you live in London or not, St Paul's cathedral is probably familiar to you. It's one of the iconic buildings in London and can be seen from quite a few places in our city, very clearly standing out on the skyline.

This year is St Paul's 300 anniversary and in November the building will be let up and will also have words projected onto the building's dome.

The question, put by artist Martin Firrell is 'What makes your life meaningful? and the words you use will be the words projected. You can submit your own words by going to http://www.blogger.com/www.stpauls.co.uk and clicking on 'The Question Mark Inside'.

St Paul's is one of the sights I am often drawing people's attention to as we walk in London and is very clear from the Thames Path which we are walking at present.

Feedback, bring it on.

'It’s always so lovely to read your newsletters! I already feel more active in spirit if not in body!!' - Rachel Daniel, Regional Director – The Athena Network. www.theathenanetwork.com

Thank you Rachel for your lovely feedback, useful as always. It's so important we get it and even when not as positive as this, it helps us amend, rethink, build and develop. I am open to all the feedback anyone wants to send my way.

The next newsletter is out this week, probably on Thursday so sign up from http://www.walkerscoach.com and get your own copy.

Are you the 10th?

Read this and wanted to share it with you.

For every 9 people who denounce innovation, only one will encourage it. For every nine people who do things the way they have always been done, only one will ever wonder if there's a better way. For every nine people who queue in front of a locked building only one will ever go round and check the back door. Our progress as a species relies squarely on the shoulders of that tenth person. The nine are satisfied with things they are told are valuable. Person 10 determines for himself what has value.

Za Rinpoche and Ashley Nebelsieck in the Backdoor to Enlightment.

Have a read at this...

After posting all my photostoday, I just came across this article and wanted to draw your attention to it.

http://www.washingtonpost.com/wp-dyn/content/article/2008/08/19/AR2008081902703.html?hpid=news-col-blogs

I can totally agree with loads of what is being said as I thought it was a fabulous place but I don't have anything to compare it with so nice to hear from someone who does.

Prepare to be inspired...and humbled

Every so often someone who does something that really makes the rest of us think and this is one of those situations....

Most of us remember the suicide bomb attacks on London tube trains and buses on July 7, 2005. It was the day after my 47th birthday and also the day after London won the right to host the Olympics in 2012. I remember how happy London had been and how everyone was celebrating and the kids who live close were planning how they could be involved. It was then so hard to comprehend how this could all be so short lived as London watched in horror as the news unfolded.

One lady, who was the last person to be pulled alive from a Piccadilly tube train travelling between Kings Cross and Russell Square was Gill Hicks. An Aussie, Gill lost both legs in that attack but has just completed a 30-day trek which saw her walk from Leeds to London, a distance of 435 km on her prosthetic limbs.

After arriving in Trafalgar Square on Sunday, Ms Hicks said: "All of us stepped into this journey with great faith and great belief that humanity would carry us through from town to town and that's exactly what happened. "For me to walk from Leeds to London is probably the single most difficult thing I could ever have imagined. "I still can't quite believe that I have achieved it but I never gave up because of the people that never gave up on me."

Way to go, Gill. You are an inspiration to us all.