The   MMM   Coach

Eating in a Mindfulness way

How often do we sit at our work desk, read the Metro newspaper or surf the net checking out what our friends are posting on Facebook, and before we know it we’ve eaten our tuna salad sandwich without realising it, or sitting at home with your Fish and Chips or a Chinese take-away while watching the latest edition of “Corrie” or Emmerdale, and by the time the commercial break appears, you’re left with an empty plate and no memory of what you’ve just eaten, plus every possibility of ending the evening with indigestion or heartburn.

Eating in a mindfulness way allows you to both, enjoy the experience of eating your meal and giving your digestive system an easy time. You will be amazed what a difference eating in a Mindful way can bring, actually tasting the foods flavour, the texture of it and the after taste makes for a much more enjoyable eating experience. When you go to an expensive restaurant you always make sure that you take your time eating your food and taking notice the surroundings and atmosphere, because you want to experience everything about the meal and venue to be able to give a full review to your family and friends, imagine experiencing every meal like that, using mindfulness you can and an extra bonus is because you’re taking your time to taste every mouthful then you chew your food for longer as you feel the texture of the food, this enables your digestive system to work easier and more efficient, which in turn prevents having to search for the indigestion/heartburn tablets.

The most common of rushed and un-experienced meals are the ones we have at lunchtime, mobile phones, internet and exchanging gossip via e-mail or messenger all contribute to another meal forgotten. Let’s have a Mindfulness lunch, enjoying all the tastes and textures.

Firstly turn your PC, Laptop, Tablet or phone off, to have no distractions.
Feel the packaging of your Tuna salad sandwich.
Is it a card board triangular pack or the thin plastic see-through bag type.
Grip the packaging, is it smooth, coarse, wet, warm or cold to the touch.
How much resistance is there when you try and open the packet.
You feel the sandwich for the first time.
Is it smooth cut white or wholemeal bread or a crusty baguette.
As you bring it to your mouth.
Can you start to smell the Tuna and its fellow contents.
As it touches your mouth what does it feel like is it rough or smooth to the lips.
When you take the first bite feel the textures as you chew.
Taste the tuna and the salad, experience each individual flavour.
Is the lettuce crunchy, peppery or limp and life-less.
How sweet is the tomato, what does the dressing taste like.
As you swallow again and enjoy the taste and feel of the various ingredients.
Take your time with each bite, enjoy the experience until the sandwich is finished
Now you’ve experienced the enjoyment of mindfulness eating,start making it a habit for every meal.

For more information on how to have a better quality of life using Mindfulness please check out the following eBook  Here!

What is a Professional?

The dictionary describes the word ‘Professional’ as ‘Belonging to a profession, skilful and conscientious, doing something for payment, not a pastime – Professional worker or player.

So how does one become a professional?

Everyone has some sort of talent, the key is finding something that you’re passionate about and giving it your 100% commitment and dedication to eventually enable you to be paid for something you enjoy doing.

In business this could include selling an item/idea to the general public, offering business advice, programming computers or being a landscape gardener tending to someone’s tulips.

Being a professional sportsperson is slightly different, as despite being able to train and practice in the same sports as Wayne Rooney, Jessica Ennis-Hill, Mo Farah or Rory McIlroy, the world class performers have an X factor which distances their performances (and bank balances) from the other 99% of participants.The X factor which takes them to the highest level can be Genetic (stronger/deeper muscle fibres, extra lung capacity or better hand/eye co-ordination) or a mental strength to keep pushing themselves further and further when other people feel they can’t continue, the following quote sums this up perfectly “ A strong mind controls a strong body”.

But being a professional isn’t just about winning trophies and medals or becoming the Chief Executive of ICI or Virgin Media, anyone can become a “Life Professional”.

So what is a “Life Professional”?

In simple terms, as Mindfulness keeps you in the “now” and acting for that moment, a “Life Professional” acts in the most professional manner that they can aspire to, in all aspects of their life. They treat people/clients with the respect they would expect in return. The “Life Professional” never looks for excuses when the going gets tough or puts things on hold, hoping a colleague will come up with the answer to save them the effort, but still takes the praise. They are always aware of how they are acting and never letting those standards fall. A “Life Professional” will not be given a task to complete and then giving it 75% commitment, and then saying “It’ll do, it’s not brilliant but it’s the best I can be bothered with”. The “Life Professional” set’s their goals/targets/standards and are never happy unless he or she has given everything possible to the task and can look in the mirror and be proud of their effort, even if it wasn’t 100% successful.

A “Life Professional” isn’t a person who disrespects or begrudges their peers, instead they congratulate them and learn from their success, analysing how they can improve their own performance. Winning at all costs while not caring how they are perceived by on-lookers or colleagues will only take someone so far, there are always occasions when we must look at our failures as only hurdles on the road to success, and this needs to be done with grace and respect.

By maintaining a professional and positive outlook, you are preparing yourself with extra confidence and belief for the next challenge, whatever that might be.





Time to nurture “our” young people

According to research 80% of our thoughts are negative, however in my opinion as we get older and survive through the various "life" experiences we face, we can, through training our minds lower this figure. But how can young people, especially with Mental Health or environment issues be expected to turn their life around and feel optimistic for their future?

As someone who suffered with depression and what would now be classed as panic/anxiety attacks as a child in the 1970’s I can compare and see where things have improved, but also where things have become more challenging for the children and young adults of today.

The media’s obsession with “fame” and “perfection in face and body” is increasing the feeling of inadequacy in young people, self-confidence and ambition is being knocked as if you don’t fit into a certain category you feel you are being left behind and are worthless in our society.

I felt as a young person that the Medical and Educational systems gave up on me, as did some family and friends, due mainly to not understanding what mental Health issues actually meant, hopefully we are now moving into a more enlightened society. I was a child with issues who was placed on anti-depressants, which increased my weight so I then became a fat kid with issues, which multiplied my problems and lack of confidence. Thankfully medication is now becoming a last resort to give to children and young people by the medical profession, but waiting lists to seek advice and counselling are at an unacceptable level. Investment in Mental health issues can only benefit the country by helping people to cope and understand their problems while reducing the mounting pressure on the NHS.

Over the past few years I’ve completed 10 diplomas and been fortunate to now being able to enjoy life and feel worthwhile. Subconsciously am I still trying to prove to the world that I’m not a “loser” or a "waster" and can be of use to mankind?

We need to encourage the young people of today, everyone has a talent, the hardest part is bringing it to the surface and expanding it. Not everyone can be a brilliant writer or mathematician, but they may well exceed in sport, how many sportspeople have failed academically but have become famous and successful in their chosen sport. The quiet and withdrawn person could be the ideal counsellor and tower of strength for someone feeling alone and isolated. As the old quote reminds us “Don’t judge a book by its cover” it’s what’s inside that matters and this should be explored, recognised and encouraged.

The young people of today are our future, we need government, education authorities and peers to provide and support opportunities for their development. Their future in our society can be likened to an Oak tree, they both need strong and equal roots which are always being encouraged to grow and expand. We need to accept there will be “elites” in life, but let’s not focus only on the ones who are in the spotlight, but shine a light on everyone, as in whatever way, each one has something to offer, it only needs nurturing for it to come to the fore.  Now is the time to make it happen!

Stress in the workplace

Stress at work is something we all experience to a degree, and can be a positive. It can help us stay motivated and get things done. But too much stress is harmful to our health, putting us under both physical and emotional strain and leading to sickness and depression.

The latest estimates from the Labour Force Survey show:

The total number of cases of work related stress, depression or anxiety in 2014/15 was 440,000 cases, a prevalence rate of 1380 per 100,000 workers.

The number of new cases was 234,000, an incidence rate of 740 per 100,000 workers. Teaching, business, media and public service professionals show higher levels of stress as compared to all jobs.

The main work factors cited by respondents as causing work related stress, depression or anxiety (LFS, 2009/10-2011/12) were workload pressures, including tight deadlines and too much responsibility and a lack of managerial support.

As the NHS struggles to cope with the pressure of increased numbers requiring help and advice, is the time now for Companies to take action.

Companies work under the Health and Safety (First-Aid) Regulations 1981 Act but neglect the mental health of employees, and that the examples of health problems requiring first aid in the Health and Safety Executive's Guidance on the Regulations relate exclusively to physical health; although the Management of Health and Safety at Work Regulations 1999 refer to the risk of stress-related ill health arising from work activities, but that this does not address mental health issues caused by factors outside of work but which may nevertheless affect health and well being in the workplace

Companies in the US are now setting up groups/departments of Mental Health advisors and Mental Health First-Aiders to give help and advise to anyone suffering with stress, anxiety and/or depression. The company, Google have their own Mindfulness department to help reduce stress and make peoples working lives better.

One way companies could move forward is to have a “Mindful Committee” this could be as little as three people, but would importantly include a qualified Mental Health First-Aider, a nominated member of the company HR department and another person who has experience of Mental Health issues.

The process could be for someone suffering with stress for example, to ask their HR department to arrange a “Mindful Meeting” with the MHFA. This meeting could include help with stress-management, mindfulness training and life coaching. The meetings would be confidential, although it would be made clear that if the MHFA felt the person could be a risk to themselves or other people then this would be reported to the HR department. This option would take pressure off the HR department and also cut the time and effort in evaluating if a person needs to make use of any company Medical insurance facilities.

While the meeting would be professional with all guidelines covered, people may be more prepared to have a meeting like this, which may seem more informal than an official meeting with their Line-Manager or a Member of HR, due, sadly to concerns that their “problem” could affect their career prospects.

As pressures increase both at home and work for so many individuals, the strain on the NHS to deal with the number of sufferers of stress/anxiety/depression, and with companies being under-staffed due to mental health issues, which in turn puts more stress on the workforce to cope with bigger workloads, has the time arrived for companies to grab the initiative and put in place a different and progressive system to help deal with the potential stress time bomb that appears to be looming?

An A to Z to success

A. Take ACTION to live the life you want.

B. BELIEVE in what you’re doing.

C. CONQUER your fears and doubts.

D. Be DYNAMIC not static.

E. Make the ordinary into the EXTRAORDINARY

F. Always be FLEXIBLE in your approach.

G. GENERATE confidence with your colleagues.

H. HARNESS your potential.


J. JUST do it.

K. KNOWLEDGE is power for your ambitions.

L. LEAD by example.

M. Have a MAGNIFICENT obsession.

N. NURTURE positivity.


P. Be PRO-ACTIVE not re-active.

Q. QUALITY over quantity.

R. Take RESPONSIBILITY of your actions.

S. SUPERCHARGE your life.

T. TEAM = Together Everyone Achieves More

U. Be the ULTIMATE professional.

V. VALUE yourself and others.

W. WINNERS make it happen, losers let it happen.

X. Have the X-FACTOR in all that you do.

Y. Remember YOU are unique.

Z. Have a ZEST for life.

Social ti
me wasting

Social media is a marvelous addition for keeping in contact with friends, colleagues and business contacts, but, a quick look on your Facebook page soon becomes an hour of reading about someone making a cheese sandwich, eating the cheese sandwich and then feeling sick for eating the said sandwich too quickly!  The time spent telling the world their eating habits or you and I reading about the formation of a sandwich, could and should be used in a more practical and rewarding way.

It has been reported that the average person checks theirmobile phone/tablet over a 100 times a day, again most of the messages will be new tariff charges, have you ever had PPI or an accident that wasn’t your fault in the past three years!

Yes, fully embrace modern technology, make it work for you,let it get your name / product out there to the masses, but in the most effective use of your time, be pro-active not reactive.

How many of us trawl through the 250+ channels on our flatscreen television, and then still end up watching a repeat episode of Morse, Lewis or Last of the Summer Wine, where we could have the job of “prompter”, because we know the lines before the actors speak!

Basically we live in a comfort zone of habits, imagine what you could achieve business or creativity-wise by missing a Morse or Lewis episode each night for a week, using those 10 hours of precious time to do something constructive for you business / career.

The rhyme “All work and no play, makes Paul a dull boy”, in a way it may do, but Paul will be one step ahead of his competitors and all because he missed seeing Morse’s Red Jaguar or Compo’s wellies and stopped procrastinating and took action to be dynamic not static.

Pouring oils on a presentation!

Fiona was well known and respected due to her strong work ethics, she had been a successful Junior Athlete before deciding to forego a chance of Olympic glory to concentrate on her career in the Financial Industry. Fiona rapidly climbed the ladder of Business, yet despite her successes in life and career, Fiona used to have panic attacks and “froze” when having to give presentations, even though she knew all the details backwards.

A friend then advised her to see a coach who specialised in Aromatherapy. Although sceptical, she had a meeting with Paul, who gave her an insight on how bottles of “smelly”could improve her presentation performances.Paul advised Fiona to try the plan for 24 hours, one week before her next presentation in order to get used to the routine.

Feeling she had nothing to lose, Fiona threw herself in to the plan with her usual vigour. On theTuesday evening, she placed 3 drops of Lavender on her pillow to induce a calm and relaxing sleep. She awoke feeling restful and at peace with the world, having had breakfast she traveled to work and to ease her feelings of stress and travel sickness, she inhaled Peppermint oil which she had placed on a tissue. On arrival, a room had been booked out for her to do a “run-through” of her presentation in private.

This was where the problems always began, but, before starting she had an inhalation of Peppermint, to freshen her mind and settle her nerves, Paul had also advised Fiona to alleviate any mental tiredness during the presentation to continue to discreetly smell a Basil infused tissue,as this would stimulate her mind and senses.Even though it was only her on her own, she didn’t have the fore-boarding worry of next week’s presentation.

The following week she followed the routine to the letter and produced a contract-winning presentation. As the presentation had gone so well, and after Fiona had arrived home,she took a long soak in a bath containing 3 drops of the Aromatherapy oil Rose and replayed the successful presentation in her mind. Paul advised her that the smell of Rose would always bring back positive thoughts and a “feel-good” feeling, so the next time she did a presentation she inhaled Rose at the start, which instantly gave her even more confidence to win more contracts, and a nice bonus in her salary as well!

**Always seek specialist advice, before using Aromatherapy oils.**

Articles by the MMM Coach:

Eating in a Mindfulness way
What is a Professional ?
Time to nurture "our" young people
Stress in the workplace
An A to Z to success
Social time wasting
Pouring oils on a presentation
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