lucyrosecoaching

Enjoy the celebrations ⭐⭐⭐

Happy Easter Everyone 😇🙏🤲

Testimonial Time!

Thank YOU Julie for attending my Mindful March Workshop🎉

Testimonial Time Again!

Thank YOU Kathryn for attending my Mindful March Workshop🎉

Testimonial Time!

Thank YOU Jo for attending my Mindful March Workshop🎉

Mindful March Workshop 😊

A huge thanks to everyone for such a lovely evening and the amazing sense of calm and joy that you created 🎉

Ramadan Kareem! Wishing you a wonderful Holy Month family and friends around the world 😇

I'm back in the Studio!

Join us at Sanctuary with the first of four quarterly Health and Wellbeing Coaching Workshops this year...to bring Happiness, Health and Healing to your Mind, Body and Spirit for Women AND Men!

In this informative and relaxing Mindful March workshop we will explore:

Mindfulness and its meaning, value and benefits for YOU!

Mindful Breathwork and Meditation to calm and focus your mind body and spirit.

Mindful Movements to tune into the body and out of the brain!

Mindful living…finding ‘daily mindfulness’ through self-care, gratitude and thinking positively.

Mindfulness relaxation activity – Colouring for Calm.

Mindful deep muscle relaxation body scan.

Come along!
Mindful March with Lucy Metcalfe
Friday 1st March
7.45pm – 9.15pm
£15

Book your space here:
💻 https://www.sanctuarywakefield.com/online-booking/
📲 MINDBODY app
📞 01924 609677

Testimonial Time! 🙌

I'm always so thankful that my clients find ways to reach their true goals to reach their full potential 👏

It's so fulfilling to see people grow and achieve, and feel comfortable and respected doing so 💫

Who ever 'grew' effectively and healthily in 'stress-mode' anyway?! 👎

This is what the 'Power of Coaching' and the 'Power of Planning' can do 💪

Have a wonderful weekend 🥳

-esteem

Exercise and Breathing FREE Planner! 🎉

Enjoy this practical tool to help you plan, monitor and keep yourself motivated, for both your personal and work life 😊

Enjoy keeping your Healthy Habits up each day of the week, it was a life-changer for me 🎉

TO DOWNLOAD...simply go to my website - scroll down - click download - register...Ta da!

(This planner is taken from my course 7 Steps to your Personal Wellness and Recovery)

Have a Super Sunday 😇

Client Testimonial 🎉

I'm always pleased to support people find Happiness Health and Healing for the Mind, Body and Spirit!

I LOVE coaching!!! ❤️

Thanks so much for your kind words - but it's YOU who does the work 👏

Week 4 is complete of your 30-Day Exercise and Breathing Journey 👏👏👏

Here’s what we covered this week…

How can you get more endorphins, improving 'mood and pain' 😮

Endorphins are 'natural hormones' that are released when you do enjoyable activities such as:

- exercise of any type
- breath-work and relaxation
..anything that brings true happiness for you really!

How can you get more oxytocin, increasing a sense of 'connection and love' ❤️

It’s released when you do enjoyable activities such as:

- cuddles (including pets)
- touch (including massage)
- connecting with loved ones

Oxytocin can reduce cortisol and the effects of stress. It also increases pain thresholds and encourages more positive social connection 😍

How can you get more dopamine, increasing a sense of ‘reward and pleasure’😮

It’s released when you complete activities such as:

- cooking a meal
- finishing a project

As the dopamine chemical gets released in your brain, you really feel a sense of ‘temporary pleasure’ 🤗

How can you get more serotonin increasing ‘long-lasting wellbeing and happiness’😮

It’s released when you complete activities such as:

- getting vitamin D
- stress-reducing activities like journalling😍

Happy Hormones! 😊

Remember which neurotransmitter does what?

Endorphins = improved stress & pain
Oxytocin = connection and love
Dopamine = temporary reward and pleasure
Serotonin = long-lasting happiness and wellbeing

How will you celebrate? 🎉🎉🎉

When you complete something (like a 30-day Journey of Exercise and Breathing!) you learn ALOT about yourself.

What is most important is how you celebrate because you always learn something...mostly about yourself and your situation.

What has been a success?

How does it make you feel?
What can you do to maintain your success?
How can you apply your success to other areas of your life?

Reflect on your answers AND celebrate completing your journey!

How will you celebrate? 🎉🎉🎉

When you complete something (like a 30 day Journey of Exercise and Breathing!) you learn ALOT about yourself.

You learn what you like, what you dislike, what comes easily, what is a struggle, what habits you can form and what your mindset looks like.

What is most important is how you celebrate because you always learn something...mostly about yourself and your situation.

So, what have you learned about yourself and your situation on your 30-day journey?

Focus on the positives BTW!

Some clients (and myself) have learnt...

- they enjoy daily walks
- they do breath-work to fall asleep
- they do breath-work in the dark when the kids are in bed
- they go to the gym before work
- they breathe differently in a Pilates class and when they swim
- they feel the 'happy hormones' kick in after they exercise
- they realise gardening, housework and shopping can be exercise!

This coaching question 'how will you celebrate causes you to consider how you're going to reward 'the process' not just 'the outcome' and celebrating along the way boosts those happy hormones and encourages commitment, leading to long-term healthy habits 👏

So, it's Friday night...how are you going to celebrate your success, however big or small?

Reflect, write it and ENJOY it!!!

Happy Hormones! 😊

Now you know which neurotransmitter does what…

Endorphins = improved stress & pain
Oxytocin = connection and love
Dopamine = temporary reward and pleasure
Serotonin = long-lasting happiness and wellbeing

Now...what are you going to do to bring more of this into your personal and professional life?

Think, reflect, write it down...and then take action to feel the benefits in your body and brain 🎉

How can you get more serotonin?

Serotonin’s biggest benefits are increasing a sense of ‘long-lasting wellbeing and happiness’😮

Serotonin is a natural ‘happy hormone' that helps boost your mood! 👏👏👏

It’s released when you complete activities such as:

- exercising
- being outdoors
- getting vitamin D
- stress-reducing activities like journalling
- eating good food

Serotonin is a 'neurotransmitter' naturally released by the brain ...therefore the more often you intentionally enjoy your chosen activities, the more happiness and wellbeing you will feel 🎉

As the serotonin chemical gets released in your brain, you really feel a sense of ‘long-term wellbeing’ 😍

Take some time to consider, reflect, write and plan how you are going to get more serotonin into your life🎉

How can you get more oxytocin?

Oxytocin’s biggest benefits are increasing a sense of 'connection and love' ❤️

Oxytocin is a natural ‘happy hormone' that brings a surge of positive emotion!

It’s released when you do enjoyable activities such as:

- hugs
- cuddles (including pets)
- touch (including massage)
- connecting with loved ones

Oxytocin can reduce cortisol and the effects of stress. It also increases pain thresholds and encourages more positive social connection 😍

This makes me think how exercise classes are perfect for this…having fun with others in the room, less pain and reduced stress!

Oxytocin is a 'neurotransmitter' naturally released by the brain ...therefore the more often you intentionally enjoy your chosen activities, the more love and connection you will feel.

Final bonus, oxytocin also enhances healing and growth, WOW! 😮

I have to say, after a dance class I definitely feel the effects 😊

Again, take some time to consider, reflect, write and plan how you are going to get more oxytocin into your life🎉

How can you get more endorphins?

Endorphins biggest benefits are improving 'mood and pain' 😮

Endorphins are 'natural hormones' that are released when you do enjoyable activities such as:

- exercise of any type
- breath-work and relaxation
- eating tasty food
- connecting with loved ones
..anything that brings true happiness for you really!

This is great because you can do these things regularly to naturally improve your general sense of well-being.

Endorphins are 'neurotransmitters' naturally released in the brain ...therefore the more often you intentionally enjoy your favourite activities, the 'less stress and less pain' you will feel.

So. take some time to consider, reflect, write and plan how you are going to get more endorphins in your life🎉

exercise

How can you get any serotonin, oxytocin, dopamine and endorphins into your life? 😊

All of these amazing chemicals and hormones naturally bring:

- connection and love
- happiness and wellbeing
- improved stress & pain
- reward and pleasure

But which does what?
And how can you get them?

All these are covered this week to provide ways to feel good naturally and recognise more ways that exercise and breathing benefit the body and mind 🎉

What have you learnt?

Best coaching question to ask yourself! ❤️Here’s what we’ve covered this week…

'Movement is Medicine' is one of the most encouraging reminders you can have!

The thing is the body has a 'muscle memory' and your very own body can remember what it has done and increase its abilities little by little... until your small steps are big steps.

What are you going to try? 🎉

It's good to put a variety of strength, stamina and muscle-building exercises into your personal exercise plan. This will give you optimal results and in my photos these are all exercise options I enjoy from running (I'm not a 'runner' at all btw! to walking, to weights and gardening).

How would you like to benefit from walking?

Waking has countless benefits for our bodies, bones, breathing and bpm!

Walking outside which gives you fresh air and 20 minutes outside a day is a natural way to boost vitamin D in your body. It's a wonderful way to take in the beauty of the creation around you...a bit of awe and wonder!

What would you like to be different?🥏

Swimming is a great form of aerobic exercise and improves breathing through increasing lung-capacity. It builds stamina, strength and muscle-tone too🦵

When you're swimming backwards and forwards it can be a good time to allow your mind to really relax and switch off, relaxing your nervous system🧠

How does going to the gym make you feel?

Yuk? Awesome? 😆

Personal trainers will provide you with a personal plan which is tailor made to help you improve in your strength and stamina and they really mix things up these days.. far less boring 🤩

Gym classes often repeat exercises to music which use the brain, improving memory and coordination, improves breathing and reduces pain and depression 🥳

What's your favourite purpose of body conditioning? 🧘‍♀️

Their typically small movements focus a lot on breathing, strengthening and lengthening and are great for good posture, realignment, mobility, pain relief and mood 💊

💭 So, take some space and time to really reflect, and how you can enjoy doing your exercise and breathing this week.

For further support please contact me via my website at www.lucyrosecoaching.com

How does going to the gym make you feel?

Yuk? Awesome?

Responses are wide-ranging! 😆

Just some ideas to reflect on 💭...

Going to the gym and being inducted properly can be a great first step to getting fit 👍

Personal trainers will provide you with a personal plan which is tailor made to help you improve in your strength and stamina and they really mix things up these days.. far less boring 🤩

Having a gym routine can be a helpful way for you to have structure and keep to a plan.

Gym classes can be a great way to make new friends and it can be a wonderful support network.

Gym classes often repeat exercises to music which use the brain, improving memory and coordination.

Not forgetting how exercise improves breathing and reduces pain and depression 🥳

So, have a think about how the gym makes you feel and if there's anything new you could try to have a new and better experience 😊

What would you like to be different?🥏

After swimming the positive effects are endless but it's helpful to identify what has changed for you, personally🎉

Swimming is a great form of aerobic exercise and improves breathing through increasing lung-capacity.

It builds stamina, strength and muscle-tone too🦵

It is great if you have any injuries because in the water when you're afloat there is no impact on your bones whatsoever 💦

Also, swimming can be a freeing, mindful experience that you can use to metaphorically wash away any problems from the day 😭

When you're swimming backwards and forwards it can be a good time to allow your mind to really relax and switch off, relaxing your nervous system🧠

Oftentimes things you are worried about will disappear after swimming, and the answers you've been looking for will come to you because your mind is no longer in threat mode.

Swimming can also be social experience and water aerobics can be really good fun! 🏊

You can also get your googles on and have an underworld experience too 💫

How would you like to benefit from walking?

Waking has countless benefits for our bodies, bones, breathing and bpm!

It's good that you consider why you might choose to walk because everyone's different, so take some time to reflect on your personal reasons...⌛

Here's some benefits I, and others I've supported, have found:

The first is daily walking outside which gives you fresh air and 20 minutes outside a day is a natural way to boost vitamin D in your body.

Walking alone can be helpful for having some time out or time to listen to your favourite music or an interesting podcast.

Walking is also a form of mindfulness if you observe the sensations within you and around you too this can be really healing.

You can also listen to meditation music or meditation talks which are very calming for your mind, body and spirit.

You can also walk with others ask family or friends to join you this can be a lovely way to connect.

Sometimes talking through things without sitting face to face and feeling awkward is a helpful way to resolve conflict.

It's a wonderful way to take in the beauty of the creation around you...a bit of awe and wonder!

What are you going to try? 🎉

Daily exercise is important for your mind, body and spirit and maintaining will help your recovery and build your confidence the stronger and healthier you become.

Exercise encourages endorphins to flow around your body, improving your mood and beating the winter blues!

It can also be sociable too which can be just what you need if you're going through challenging times.

It's good to put a variety of strength, stamina and muscle-building exercises into your personal exercise plan.

This will give you optimal results and in my photos these are all exercise options I enjoy from running (i'm not a 'runner' at all btw! to walking, to weights and gardening.

Some types of exercise are individual and in my own environment while others are with friends in classes at the gym.

So, 'what are you going to enjoy?'

The options are endless and tomorrow we're going to look at the powerful, holistic benefits of walking.

'Movement is Medicine' is one of the most encouraging reminders you can have!

This is particularly true if you're unwell, recovering or fatigued.

This coming week we're looking into the benefits of various types of exercise because...

The body was made to move, and I know sometimes it's the very last thing we want to think of doing!

So, 'where do you start?'

Well I believe the key is 'small steps'.

The thing is the body has a 'muscle memory' and your very own body can remember what it has done and increase its abilities little by little... until your small steps are big steps.

You will then have that ‘feel good factor, from the endorphins and serotonin your body releases during and after exercise.

It’s worth noting it doesn’t sadly kick in before you exercise, which is when the 'Power of Planning' comes in handy!

'Movement is Medicine' because it alleviates aches and pains and anxiety, fatigue and depression…it is proven!

So, try to exercise daily to reawaken and rebuild your body and remember don’t overdo it at first because you might put yourself off, thinking it’s too difficult.

Just do what you can to begin, and little by little you will build up your strength, stamina and muscle which will make it easier the more you do it.

Are we making progress? I love this coaching question which helps support a client to consider if what they’re exploring is actually working for them, or if in fact it’s not…and what else they can experiment with instead to reach their personal goal ❤️

We’re halfway through your Exercise and Breathing 30-Day Journey! Here's a quick reminder of this week’s questions:

How can you really enjoy doing your exercise and breathing?

Exercise and breathing are proven to be one of the best ways to support your body and brain with positive and natural chemicals and hormones, and these help to...

💪Boost your body and reduce pain and much as a mild to moderate painkiller
😃 Boost your mood and reduce anxiety as much as a mild to moderate antidepressant
🧠 Boost your brain and reduce the risk of Alzheimer’s and dementia and improve memory

How can you practise your breathwork?

I love this simple yet effective tool that is beneficial even in just 1 minute!

It can be practiced to...

- relax and enjoy your surroundings
- have a daily calming moment
- refocus your mind
- reduce anxiety
- take a moment at your desk
- prevent an outburst
- prevent a panic attack
- reset your mindset
- sense gratitude
- remember your worth ❤️

How can you do it differently?

Breathing in through your nose (deeply) AND out through your nose is not easy...try it! It is one simple and effective method of calming and resetting the nervous system.

You can use it as a relaxation technique or a stress reduction technique, either way enjoy the instant calming effective.

Where and when can you do this for just one minute a day?

- in bed?
- at your desk?
- when exercising?
- listening to music?
- in silence?

Enjoy!

Fact Check! Did you know ALL exercise improves your breathing no matter what you're doing?

That can range from:
- walking to work
- swimming
- mat work
- jogging, running and marathons of course!

Improved breathing reduces cortisol and excess adrenaline levels in the body...which are those pesky stress-inducing chemicals! Improved breathing also reduces asthma and enhances sleep naturally.

So, keep at it...each small step counts!

What might be holding you back?

When we have a goal there can often be obstacles in our way that we haven't even 'assessed or addressed'...because we haven't been given sufficient time to think them through.

Reflect on your goal and what might be holding you back...for as long as it takes. The answer usually comes and it's sometimes unexpected!

How can you ensure you move daily - little and often?

This is proven to be an effective way to see exercise, as something that's incorporated into daily life...as little as 20 mins a day.

- shopping?
- walk to work?
- lunch time walk around the block?
- stretch watching tv?
- cooking?
- talking while standing?
- varied classes?

'Movement is medicine' and moving little and often keep joints and muscles strong and mobile and it also supports better breathing of course and improves mood!

💭 So, take some space and time to really reflect, and how you can enjoy doing your exercise and breathing this week.

You can get very creative😊

For further support please contact me via my website at .com

Little and Often!

This is proven to be an effective way to see exercise, as something that's incorporated into daily life...as little as 20 mins a day.

How can you ensure you move daily; little and often?

- shopping?
- walk to work?
- lunch time walk around the block?
- stretch watching tv?
- cooking?
- childcare?
- talking while standing?
- varied classes?

'Movement is medicine' and moving little and often keep joints and muscles strong and mobile.

It also supports better breathing of course and improves mood!

So, what can you do, little and often to look after your mind and body?