Rebecca HannanRebecca HannanRebecca HannanRebecca Hannan
  • About
    • Media
    • Praise
  • Keynote Speaking
  • Workshops
  • Coaching
  • Events & Retreats
  • Shop
    • Cart
  • Find Momentum
    • Books
    • Momentous Moves
    • Livewell Blog
    • Healthy Eating
  • Contact
  • About
    • Media
    • Praise
  • Keynote Speaking
  • Workshops
  • Coaching
  • Events & Retreats
  • Shop
    • Cart
  • Find Momentum
    • Books
    • Momentous Moves
    • Livewell Blog
    • Healthy Eating
  • Contact

8 Ways to build momentum

  • 15/03/2019/
  • Posted By : Rebecca/
  • 0 comments /
  • Under : Coaching Tips, Exercise, Healthy lifestyle, Workplace Wellness

Momentum is a wonderful thing that many people find extremely challenging, personally, I love momentum. It provides me with feelings of fulfilment, a deep sense of purpose and achievement. It’s helped me overcome some pretty big challenges and has enabled me to achieve things I never thought I could.

By building momentum, in your professional and personal life, you’re creating a world of possibilities where you’re more productive and you go about your activities with more purpose and passion.

In my three decades of working with high achievers, combined with my own personal and professional development I’ve put together eight daily actions that’s been tried and tested and will help you build momentum and awaken the wellness warrior within, so you can walk steadily and confidently along the wellness wall.

I’ve ordered these in a way that works for me, I must move first thing in the morning to get my mind and body ready for the day. I understand not everyone works that way so make sure you order the activities in a way that works for you, practically, emotionally and physically.

Movement

Humans are designed to move and to resist moving in ways they hate. Forget about peer pressure or fashion or any other kind of “should do this or that….” approach that apparently works miracles for others. Find a movement routine you love. If you loathe the gym, please don’t go there! If nothing floats your boat right away, walk while you wait. Walking is an underrated but effective way to meet your daily movement quotient. Besides who knows what interesting alternatives might cross your path while you’re out and about.

Stillness

Find some quiet time, spend 5 – 15 completely silent minutes. If mediation appeals there are heaps of apps for programs like Smiling Mind, Headspace and Calm. You can also simply spend time outside in nature looking up, down and all around then focusing gently on the sensation of each breath moving in and out of your body.

Vision

Have a clear vision in your mind of what your ideal life looks like. Write this down as a statement that’s written in the positive as if it’s happening. Quietly visualise yourself living as this person. Revisit your vision daily, read your vision statement aloud. See yourself acting, interacting and feeling as they will.

Extend

Set yourself up for lifelong learning. Spend a minimum of 10 minutes per day reading or listening to a podcast, audio book, inspirational speech or talk.

Plan

Plan your day, begin by setting an intention. Perhaps it might something like ‘working quietly and calmly through my list’ or ‘being kind and patient with my kids and colleagues’ This will energise you and help to build momentum.

Act

Procrastination is the handbrake in building momentum. Work gently and patiently through your daily actions. Remember not to give yourself a hard time over anything that doesn’t get done. Simply reschedule it for the next day.

Fun – Find 5 for fun

We often get so caught up in the daily grind that we forget to have fun! To keep your mindset positive and your motivation alive you’ve got to find at least five minutes of fun. Whatever this means for you; a joke with a colleague, a private giggle at something you read or see, a game on your phone, an extra lap of the pool – just because you can, a single relished chocolate with your midday coffee.  A small treat, a shared smile, an extra effort with no performance strings attached. Anything that energises you and acts a small but significant circuit breaker in the business of your busy day.

Gratitude

Our minds are naturally programmed to focus on the negative. The good news is we can change that! Be grateful and gracious, think of three things you’re grateful for on a daily basis. They don’t need to be big. Perhaps you’re grateful for the gift of sight, your strong running legs and lungs, the wind on your face or the smile from someone you saw in the street.  Think about three things that went well in your day. Again, these might be starry or simple. A potentially difficult conversation that went smoothly and resolved a conflict, not having to queue for the supermarket checkout at the end of your busy working day, finding that important document you thought you’d lost.

If you’re keen to build motivation and momentum and are ready for a habit breaking, energy building challenge that helps you to be more accountable, more productive and inspire you to go the distance  you can purchase my latest book The 30-day Momentum Maker Challenge here.

Or if you’d like me to come to your workplace to speak to your team on ways to build motivation and momentum please get in touch. For a limited time, I’m offering *complimentary momentum maker talks to businesses.

*Terms and conditions apply.


No gym needed – 4 ways to moveWELL and have fun

  • 24/01/2019/
  • Posted By : Rebecca/
  • 0 comments /
  • Under : Coaching Tips, Exercise, Healthy lifestyle

Photo: Shutterstock

It’s the beginning of a brand-new year and just about every person I’m speaking to has plans to get fit and eat better so they can look and feel better. This year is no different to any other, where I’m seeing a massive surge in people attending the gym. There’s always spike in attendance through January and into the first few weeks of February, then it all drops off. News.com.au conducted a poll last year that showed around 553,000 Australian fitness club members don’t use their membership once per month and only 56% go at least once a week. These wasted fees add up to a whopping $1.8 billion.

I’ve got to confess, while I live and breathe a healthy lifestyle, working out in the gym isn’t my preferred way to move. My philosophy is; “All you need is a comfortable outfit, a pair of sneakers and or a yoga mat and you’re good to go.” I love exercising outdoors, in the comforts of my home or where I’m staying during travel and if there’s some amazing running trails close by, I’m in movement heaven!

 So, I thought I’d put together some of my favourite movement choices to help you create momentum and moveWELL through 2019.

Start by working out what movement you LOVE

Humans are designed to move and to resist moving in ways they hate. Forget about the latest fitness craze of what works wonders for others. Find a movement routine you enjoy, you can discover your fitness personality by taking this fun quiz the 8 colours of fitness developed by Suzanne Brue, inspired from Myers Briggs.

You can have the best program in the world but if you don’t follow it, it’s not going to give you results. Finding movement, you love and consistently doing it will yield the best results that are sustainable. Still stuck for ideas? Read on.

Walk while you wait

If nothing floats your boat right away, walk while you wait. Walking is an underrated but effective way to meet your daily movement quotient and a fantastic way to explore the area you’re in, discover nature reserves, walking trails, neighbourhoods and city streets, besides who knows what interesting alternatives might cross your path while you’re out and about?

On your bike

Do you remember that feeling of freedom you experienced as a child riding a bike? There’s nothing like the feeling of the wind in your face when riding a bike.

During the summer I love getting on my bike and going for a ride and when traveling, some of my travel highlights have been from days when I’ve hired a bike and explored the local area, trails and cities. I get around quicker, my feet don’t get sore from stomping around and it takes me back to nostalgic memories of childhood holidays, only as an adult I get to stop where and when I want and arrive home when I feel like it.

There’s some incredible mountain bike trails to explore, Single Tracks have put together an extensive list of the best mountain bike trails in Australia.

Yoga

Yoga has been around for centuries, it brings together mind and movement. There’s a misconception that you have to be flexible to do yoga, this isn’t the case and there’s a yoga practice to suit everyone. I first started yoga to help with tight muscles in my chest and shoulders from spending long hours in front of the computer. What I didn’t expect was the many other benefits that came with it. I found my focus improved, I became calmer and responded better to stressful situations, I slept better and as I became fitter it helped me with my other love; trail running, to keep me injury free. Yoga offers a range of benefits that goes well beyond the mat. According to health line there’s 13 science backed benefits to practicing yoga.

Running

This wouldn’t be a movement article written by me if it didn’t have running in it. Running and Yoga are as much a part of my life as breathing. I’ve loved running since I was a child, I used to be the school champion for cross country running so it’s no surprise that today I love trail running. Although there were many years that I didn’t run and when I first started to get back into it, I couldn’t even run 2km without my knee hurting so much I had to stop. Running, just like walking is a low cost, convenient way to move that requires little to no equipment. It’s perfect for increasing your cardiovascular fitness and managing and maintaining your ideal body composition.

For some interesting facts and myth busters on running check out this article by The Running Bug

The key components to any movement routine are:

  • It’s at least 30 minutes in duration
  • It elevates your heart rate
  • It incorporates a combination of resistance, flexibility and weight baring activity
  • It’s enjoyable

Some other activities you may like to try and include:

  • SUP – Stand Up Paddle Board
  • Swimming
  • Dancing
  • Tai Chi
  • Qi Gong

If you’re keen to build motivation and momentum in 2019 and are ready for a habit breaking, energy building challenge that helps you to be more accountable, more productive and inspire you to go the distance you will be keen to know that I am launching my first solo authored book; The 30-day Momentum Maker Challenge very soon.

It started out as a plan I developed from my years of health and wellness coaching to get myself and others out of a funk and into flow. It turned into an online challenge, then morphed into a book. If you’d like to be one of the first to know and grab a copy hot off the press, register your interest here: http://eepurl.com/gbUo_j


BLOG POSTS MAIN
Recent Posts
  • Can naps during shift work help improve mental health and wellbeing among FIFO workers?
  • Stress – How it affects your WELL-being
  • How to keep your people healthy and reduce injuries while on site
  • Self-care the secret sauce to success
  • Compassionate Leadership – Leading from your heart and head mindfully
Recent Comments
  • Rebecca on Employee burnout what’s it costing you?
  • Tracy on Employee burnout what’s it costing you?
  • Rebecca on 5 lessons my dad’s dementia taught me
  • Rebecca on Pride & Sadness – How to manage emotional setbacks in the workplace
  • Justine Rosen on 5 lessons my dad’s dementia taught me
Archives
  • November 2021
  • January 2021
  • December 2020
  • July 2020
  • May 2020
  • April 2020
  • March 2020
  • January 2020
  • December 2019
  • October 2019
  • August 2019
  • May 2019
  • March 2019
  • January 2019
  • December 2018
  • September 2018
  • August 2018
  • July 2018
  • June 2018
  • April 2018
  • March 2018
  • January 2018
  • December 2017
  • November 2017
Categories
  • Coaching Tips
  • Exercise
  • FIFO
  • Healthy lifestyle
  • Mental Health
  • Workplace Wellness
ABOUT ME

Nature lover, businesswoman, wife, mother, entrepreneur, yogi, salad queen, risk taker, organiser, dreamer, coast dweller, starter, finisher, negotiator, listener, chaos buster…..

The Momentum Maker

CONTACT DETAILS

P – 0409 988 593
E – Rebecca@rebeccahannan.com

CONNECT




Copyright Rebecca Hannan 2017. All Rights Reserved
Website created by Geographik