Uncomplicated Self-Care: A Coach's Path to Wellbeing

John: 00:00:17

Welcome to Valencia and welcome to the Coaching Clinic.

2

: 00:00:20

And, uh, by the end of this video

today, you are gonna have some three

3

: 00:00:24

clear strategies you could take away

to make sure you are looking after

4

: 00:00:26

yourself effectively as a coach.

5

: 00:00:30

Recently on my other podcast, I had

a guest who was talking about fitness

6

: 00:00:34

and health for speakers, and one of

the things that she was saying was

7

: 00:00:39

how it doesn't have to be huge things.

8

: 00:00:41

You don't have to.

9

: 00:00:42

Necessarily take care and

manage every aspect of it.

10

: 00:00:44

You don't have to be super

fit and healthy, of course,

11

: 00:00:46

not a bad thing if you are.

12

: 00:00:48

But as coaches, we tend to

spend a lot of our days sat

13

: 00:00:51

down, rather sat down coaching.

14

: 00:00:53

We sat down marketing, we

sat down creating content.

15

: 00:00:56

We're often sat down.

16

: 00:00:58

So there are definitely things

we could do to help improve.

17

: 00:01:01

And I think three simple strategies that

could help us to do that would take it in.

18

: 00:01:05

Some different aspects, things that

should be easy to implement in most

19

: 00:01:08

of our lives and things that I have

been implementing for myself as well.

20

: 00:01:11

Let's just get a, a bit of a look

at what, where I am right in the

21

: 00:01:15

center of, uh, Valencia here.

22

: 00:01:19

But really it doesn't have to be

complicated, so I don't want you

23

: 00:01:21

to make it complicated either.

24

: 00:01:24

Let's keep things nice.

25

: 00:01:25

Let's keep things nice and simple.

26

: 00:01:28

Just going down some steps, but just

getting up and making sure that you move.

27

: 00:01:34

I think could be a great thing to

help you start your day, right?

28

: 00:01:38

Whether that's just gonna be

stretching a bit of a walk,

29

: 00:01:41

maybe a full on exercise routine.

30

: 00:01:44

You can take your pick,

31

: 00:01:49

but find something simple that

you can do and do continuously.

32

: 00:01:51

Now, for me, I start here, it's um,

probably last year around November

33

: 00:01:55

time, swimming every day because

I was, I got inspired to that.

34

: 00:01:59

I thought that's something

I could do every day.

35

: 00:02:01

Didn't have much resistance to it.

36

: 00:02:02

I do enjoy swimming.

37

: 00:02:04

And I started doing it every day.

38

: 00:02:05

Now I wasn't getting huge results

from it 'cause it's pretty low impact,

39

: 00:02:10

but I was doing it consistently

and getting some some results.

40

: 00:02:13

So I felt healthier for doing it and I

think it improved my general performance.

41

: 00:02:20

So I do think regular something you

could do regularly that you're not

42

: 00:02:23

gonna have huge amount of resistance to.

43

: 00:02:25

It's gonna be ideal for you to keep it

going and stay healthy long term Also.

44

: 00:02:32

Because we do spend so much of our

day sat down creating content and

45

: 00:02:36

coaching and whatever else we're

doing in our offices or homes, it's

46

: 00:02:41

really good to make sure we're at

least standing up some of the time.

47

: 00:02:44

Now, I do have a standup

desk in my office.

48

: 00:02:47

Don't use it as much as I should, but

it is there for me to ideally be able

49

: 00:02:50

to stand up more of the time, especially

for the bits of work that I'm doing that

50

: 00:02:54

I don't really need to be sat down for.

51

: 00:02:56

So if I can be stood up instead,

that's usually, usually a lot better.

52

: 00:03:02

So I can at least take some short

breaks from sitting down all day and

53

: 00:03:07

stand up for a short while at my desk.

54

: 00:03:10

But of course, uh,

hydration matters as well.

55

: 00:03:15

So I always keep a big glitter bottle

of water next to me at my desk.

56

: 00:03:19

Again, don't always remember

to drink loads of it, but when

57

: 00:03:22

I do, I feel better for it.

58

: 00:03:24

I don't, I don't one of those

people who think hydration

59

: 00:03:26

always has to be just water.

60

: 00:03:29

So I do like to have some, uh.

61

: 00:03:31

Sugar free Cokes in my day, one

of my guilty pleasures, 'cause

62

: 00:03:35

I just like the taste of it.

63

: 00:03:37

I like the, uh, ones with Stevia

in because I, 'cause I get

64

: 00:03:42

concerned about other chemicals

that go into the other stuff.

65

: 00:03:44

But I found that that's good for me and

it helps me stay on track with things.

66

: 00:03:49

I really introduce things like

intermittent fasting into my life.

67

: 00:03:52

So again, don't do this all the time,

but most weeks, Monday to Friday.

68

: 00:03:57

I don't eat in the morning, and

I don't eat in the day really

69

: 00:04:00

until about two, between two and

three o'clock in the afternoon.

70

: 00:04:05

So it's a longer period of

fasting than advice people would

71

: 00:04:07

have until their breakfast.

72

: 00:04:09

That's all.

73

: 00:04:11

Might be more interested in the

scenery behind me right now.

74

: 00:04:15

Yeah.

75

: 00:04:15

In uh, in, still in the central

part of Valencia and, uh.

76

: 00:04:22

So even for, even for just these

things, there are simple things we can

77

: 00:04:24

do to help take care of our nutrition.

78

: 00:04:26

I like that one because it fits

in easily with my lifestyle.

79

: 00:04:28

I don't have to, uh, complicate it.

80

: 00:04:30

I eat less calories.

81

: 00:04:32

I eat less carbs because I

tend to have more carbs in the

82

: 00:04:35

morning when I do have that.

83

: 00:04:37

So a cup of coffee and a glass of

water is what's usually for breakfast

84

: 00:04:41

when I'm intermittent fasting,

but I don't do it at the weekends.

85

: 00:04:44

I eat regular breakfast at

the weekends and allow myself

86

: 00:04:47

to eat mostly what I want.

87

: 00:04:49

There's certainly eating less, snacking

less, or snacking on healthier things

88

: 00:04:53

rather than the foods that we know

aren't good, less processed foods.

89

: 00:04:56

And there's all stuff that we know can

help us, but we owe it to ourselves

90

: 00:05:01

and we owe it to our clients as

well, to take as good a care of

91

: 00:05:05

ourselves as we can, as coaches.

92

: 00:05:07

And so hopefully, at least some of the

suggestions here might be things that

93

: 00:05:10

you want to try out or you may have.

94

: 00:05:12

Your own ideas what you can do.

95

: 00:05:13

Maybe you know what to do and you

haven't been doing it, or maybe you

96

: 00:05:16

are doing a really good job already

of taking great care of yourself.

97

: 00:05:19

But I think we can always, we can

always find something to add in

98

: 00:05:23

to turn up the, turn up the dials

and improve our health even more.

99

: 00:05:28

So if you find that today, let us know.

100

: 00:05:31

Let me and Angie know what you do

to look after yourself and make sure

101

: 00:05:34

that you stay, uh, healthy and fit and

charged up and energized as a coach.

102

: 00:05:41

We'd love to hear it.

103

: 00:05:43

All right, that's it from the

coaching clinic to see you next time.