The Achieve Podcast

With lots of worry, stress and anxiety in the world, during these uncertain times, I want to share with you 5 ways to help Children and Adults, to reduce stress, anxiety and worry.

Firstly, please give yourself a break, we’re only human, we can all experience uncertain times.

And at the time of writing we are in the midst of the Coronavirus, COVID-19 pandemic and its an uncertain times for all of us.

You’re only human and it’s only natural to experience different thoughts and feelings, but rest assured feelings do pass, by doing any of these 5 tips, you can help steer your mind, your thoughts and your feelings in better direction.

So, If you know anyone who needs some help to reduce anxiety and worry, stay tuned…

Here are 5 simple tips to help during challenging and uncertain times.

Listen here for the full podcast episode...

Number One - Reduce exposure to negative news and conversations. 

We are bombarded by the news and on social media, and constantly watching it on the news, listening to the updates, talking to friends & family, checking your phone every 5 minutes, isn’t going to help you.

I’m not saying ignore what’s going on or bury your head in the sand.

Keep yourself and children informed, with age appropriate, honest information, but limit your exposure to it.

And on the flip side get reassurance and focus your thoughts and actions on how you can help yourself/ and the current situation.

And then immerse yourself in doing good, positive, happy things.

What we surround ourselves with, impacts how we think and feel, so choose to listen to, watch and and enjoy taking the time to immerse yourself in some good, fun, happy & enjoyable things.

Number two - Stay and Create Calm – Do what you can to stay calm and be reassuring.

Remember little eyes and ear absorb everything, so do the best you can to be calm

Your mind is always listening, your mind hears everything you say, so choose to be as calm as you can for yourself too

When anxiety is present during unsettling times, having some routines and structure, can also help to create a calm environment.

And then choose to take time to enjoy some calming activities. Whatever you find calming… just do more of it!

Number 3 – Recognise and Acknowledge Feelings,

Acknowledge and allow the expression of thoughts and feelings, sharing and realising them from your mind can really help.

Otherwise what you fight resist in your mind will often persist.

You can write them down, draw a picture, or create a safe place to put them,

If it’s for a child you could have a worry monster or worry box, it’s a cuddly toy, you put the written worry into the monster mouth for them to eat, my daughter has a worry monster, and the worries normally come up at bed time, so either the monster eats the worry & gets rid of it for her, or at appropriate time, not sleep time, we can talk about it.

But often just writing it down and getting it out of your head really helps. or if you don’t have a monster, you could just make a box, somewhere safe to put the worries.

As an adult, you could do the same, or if you don’t already have one, get a journal, somewhere for you to offload you thoughts & worries, once you get them out of your head, it creates space and clarity in your mind and gives the worries a different perspective.

Number 4 – Have Fun & Play 

Get active, if you can, get outside in nature, in your garden, go for a walk, do a workout. At the moment Joe wicks – The Body Coach is doing daily PE lessons for children, which is great for adults too!

And if your fitness is more advanced, he’s got something for all ages and abilities, or just do your own thing, the key is to get active, and release more happy feel good feelings in the body.

But it doesn’t just have to be exercise - Take time to play, to do some fun enjoyable activities, watch fun things, listen to happy music, dance around, read favourite books, simply surround yourself with good, happy and positive activities.

And then repeat as often as you can.

5 – Focus on being present 

Disconnect from technology, from the news and take a few moments to enjoy being in the hear ad the now, the power of now as it’s often called.

This could include, formal meditating, yoga, breathing exercises.

There are loads of age appropriate apps or resources available online, I have a range of audios, and free relaxation videos on my YouTube channel

But here are 2 really simple strategies to help you be more present.

The First one, is to Simple become aware of your breathing, tune in to the rise and fall that happens all by itself. And maybe take a few slow breaths in through your nose and out through your mouth.

Breathing, slowly, calmly and comfortably.

There are lots of really effective breathing exercise, but this really simple easy one, is a really good place to start.

Changing your breathing is one of the simplest and easiest ways of changing the way you think and feel, And the beauty of breathing exercises, is that you can do it anywhere, and as long as you’re alive, you will always be breathing so no one else needs to know you are doing it.

The second strategy & technique is to Connect and engage one of more of your senses, or those of your children, or the person you are with.

this could be through making something, playing, get involved with cooking or baking, go out into the garden, go for walk, create a treasure hunt. Do something sensory and get your, or their sense engaged in something.

Notice or point things out. If you are going for walk become aware of the ground beneath your feet, tune into the sounds of the birds singing, watch the birds flying, collect things and feel the different textures.

Simply notice what you see, what you hear, what you feel and maybe even what you smell or taste in any moment.

So, you now have 5 tips, (with many more ideas within each tip), to help you and yoiur Children reduce stress, anxiety and worry during challenging and uncertain times, or any time really.

If you do these things more frequently, they will help prevent you from getting anxious and stressed, and prevention is always easier.

But then, ifs you practise as a preventative, if you ever need to calm and relax it will be that much more easier to do, rather than you waiting until you feel stressed, anxious or worried and think…

"What were those 5 tips?"… often in the moment it’s harder to find the headspace to apply them.

So, practice and prevention is always the best.

Now, if you know anyone who needs these tips or you think would benefit, please feel free to share this episode with them.

You can also get one of my free audios, Relax and unwind which are great to help reduce Stress, worry and Anxiety, it’s completely free so give it a go.

For Your Free Audio and Master Your Mind Course click here.

Thanks for tuning in and please remember what Your Mind Believes you will achieve.

Think differently, believe in yourself and you can achieve anything you want!

All the best

Christian

Relaxation Guided Meditations Playlist -  https://www.youtube.com/playlist?list=PLSyz9iIbszx1OPoaCiWifLIMjJo67Vt3B

Joe Wicks The Body Coach - https://www.youtube.com/user/thebodycoach1

Free Relax And Unwind mp3 download and Master Your Mind Course.

Let’s Stay Connected;

Podcast – https://the-achieve-podcast.captivate.fm/listen

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Do This To Help You Lose Weight!

If you’re really want to lose weight stay tuned, as I share with you how you can shift your mindset, to make it easier for you to lose weight and keep it off naturally.

If you really want to help yourself to lose weight and keep it off, you need to change your focus.

You need to stop focusing on the negatives, the things, the size, shape, weight you don’t want, how you don’t want to be, the foods you think you’re not allowed to have.

And give yourself permission and the freedom to focus on;

- The positives

- The things you can do

- The abundance of foods you can eat

- What you are looking forward to about achieving and maintain the weight and the lifestyle you’re moving towards

- The positive impact/consequences you are gaining from losing weight and feeling great.

We get more of what we focus on and what we think about

So, if you keep paying attention to how you don’t want to be, what you think you can’t have, then they’re the things we get obsessed about.

This is not failing on your behalf, it’s simply the way the mind works.

This is actually a positive for you, because you’re aware of this, then you can use this to your advantage and start focusing your mind on what you want and how you want to feel..

So your action for today, is to stop and take a snap shot of your thoughts and your current focus and see if you can shift your focus and your mindset towards the things you want and the things you can actually do to help yourself lose weight and keep it off.

Go on, you can do it…

Get out of your own way, develop your mindset think differently and you can make it happen!

And remember - What your mind believes you will achieve – so think differently, believe in yourself, take action and achieve the life you want!

All the best

Christian Baker

Let’s Stay Connected;

Podcast – https://the-achieve-podcast.captivate.fm/listen

Blog http://christianbaker.net/blog/

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The number 1 mistake people commonly make when trying to lose weight. 

Why is losing weight so difficult?

Why can’t I lose weight?

Why can’t I keep the weight off?

These are all questions I’ve heard many times from clients over the years.

Have you ever tried to lose weight and struggled, or even failed?

Would you like to know the number 1 mistake most people make that prevents them from losing weight and keeping it off?

Then stay tuned, as I reveal to you the number 1 weight loss mistake and why so many struggle to lose weight and keep it off!

Hi, I'm Christian Baker from ChristianBaker.net sharing inspiration, motivation and encouragement to help you to believe in yourself, to take action so you can achieve the life that you want!

I’m trying to lose weight but can't? or why can’t I lose weight?

That’s something I’ve heard so much and I’ve worked with countless individuals and groups over the years to help them lose weight and feel great.

And the number one mistake most people make is to ignore, or neglect to work on their mindset.

The number 1 things preventing most people from successfully losing weight and maintaining it is their own BS!

Their own Belief System, their mindset, which is made up of your thoughts, feelings, behaviours, habits.

Most people are intelligent enough to know what they should and shouldn’t be doing, or they know where to go to get the help. 

But knowing is not enough, we have to change our mindset.

So, unless you change the way you think about yourself and the food you eat, you are unlikely to lose weight and keep it off.

I’ve seen countless personal clients over the year, that have struggled to lose weight, yet they know what they should and shouldn’t be doing, they’ve read the books, watched the TV programmes, tried every diet going, consulted with numerous experts, yet they still don’t seem to be able stick to it!

And that because of the years of conditioning, habits and behaviours we have established around food and exercise.

So, if you really are ready to lose weight and feel great you must consider the importance and the power of your mindset.

Once you are more aware of your mind works and how you can change it. then you can go about make permanent last change for the better.

Of course, you can get some expert assistance, or get one of my programmes to help you develop your mindset. 

But firstly, I wanted you to be aware that you can change your mindset, to help yourself start off by identifying, the habits, triggers, relationships that you would like to stop and change for the better.

And if you have any questions, please don’t hesitate to get in touch, leave a comment, send me a message, or email and I look forward to hearing from you.

And remember - What your mind believes you will achieve – so think differently, believe in yourself, take action and achieve the life you want!

All the best

Christian Baker

Let’s Stay Connected;

Podcast – https://the-achieve-podcast.captivate.fm/listen

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Guided Beach Visualisation to help you relax and unwind

Would you like to de-stress and relax?

Do you need something to help you relax and swicth off?

Would you like a break from the busyness of day to day life?

Then please enjoy this free complimentary beach themed, guided relaxaing mediation, to help you relax and unwind.

Allow yourself just undre 13 minutes, as I guide you through a free guided relaxation exercise, to help you quickly and easily relax your mind and your body, allowing you to feel rested, relaxed, refreshed, recharged an re-energised.

Please note each experince can be different and the more you listen to it, the easier it gets, so feel free to come back and listen to it as often as you like.

I hope you enjoy this short guided meditation to help you relax and calm your mind and your body in less than 13 minutes.

Please leave a comment below to let me know how much you enjoy your experience.

All the best

Christian

Let’s Stay Connected;

Podcast – https://the-achieve-podcast.captivate.fm/listen

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Change Your Focus Change Your Life!

Do you spend more time thinking and worrying about the things that go wrong wrong, the mistakes you make and the things you don’t want?

Or, do you think more about good times, special moments, happy times, reflecting on wonderful memories?

Coming up in this episode I share with you the benefits of looking out for and paying more attention to the good times.

Life can get so busy or end up rushing around too much that we overlook the special moments and the little things that we really enjoy.

"Life moves pretty fast. If you don’t stop and look around once in a while, you could miss it." from Ferrers Buller’s Day Off Movie

Or, we sometimes get stuck in the mindset of the things we don’t want, the life and the things we we're not happy about.

The trouble is we get more of what we think about and when we’re too busy we can often overlook the good things.

There’s a lovely quote that goes,

“Enjoy the little things, for one day you may look back and realize they were the big things."

So, for this reason I want you to get in the habit of acknowledging these little things, or big things.

Come up with a phrase for describing these times, it could be good times, loving life, good times, special memories, or living the dream!

I have a group with my family and we often share photos, or previous memories that pp up on social media and will say, loving life, good times, special memories, or living the dream!

Although the group wasn’t set up for this, it’s nice to see them when they come up.

So, why not start a group with your friends or family and whenever you enjoy one of these moments, acknowledge it by sending it to you group, or share it on social media with the words or hashtag that best symbolizes it for you.

I have a client who is in a group with his friend sand they call it OH, optimum happiness and when one of them does something that symbolizes optimum happiness, they share it amongst themselves.

Often it’s simple, or even silly things, but when they come through, they all smile, laugh and share in that moment with each other, it’s such a fun and happy thing to do.

By doing this, you are training your mind to look out for more of these moments and allowing yourself to be mindful and enjoy it!

But also, you’re creating some evidence for the good things in your life, so when you’re having an off day, you can look at these and give yourself a boost.

So, even if you do this for yourself and record it in your journal, it’s still a really good habit to get into.

Where your attention goes everything flows, so allow more of your energy and focus towards these good times.

And remember - What your mind believes you will achieve – so think differently, believe in yourself, take action and achieve the life you want!

All the best

Christian

Let’s Stay Connected;

Podcast – https://the-achieve-podcast.captivate.fm/listen

Blog http://christianbaker.net/blog/

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5 Goal Setting Mistakes And How You Can Avoid Them.

Have you ever set a goal but failed to achieve it, or given up at the first hurdle?

Well it might not be your fault!

Coming up in this episode I share 5 of the most common goal setting mistakes and how you can avoid them, so stay tuned….

Over years of working with thousands of people to help them achieve their goals, I’ve found that often the reason people often fall short, is due to people making the same mistakes when it comes to setting their goals.

In this episode I’m going share with you the 5 most common mistakes I see people make that prevent them, or slows them down from achieving their goals, and once you know what they are, you can avoid making the same mistakes too…

1 - Not connecting to the real reason you want to achieve the goal – what is your why, why do you want to achieve, how will it feel and what are the positive consequences for achieving it. Once you know, it will really turbocharge your mindset and momentum to make it happen.

2 - Ignoring your current programming, are your habits, beliefs, values aligned with the goals you have set, or are they in conflict with your current mindset and programme. To put yourself in the best opportunity to achieve you goals you may need to upgrade your mindset for where you are in your life now and the goals you want to achieve.

3 - Not keep them visible, it’s often said, “out of sight, out of mind” and this is true for goals, people often set their goals and then put them away.

Instead keep them where you can see them, and if you don’t want to display them publicly, put them where you can look at them and review them daily.

4 - Not reviewing progress along the way – how can you keep yourself on track and learn from experiences as they come up, if you don’t review your progress. Make sure you review your progress and allow yourself to learn and gain momentum along the journey to achieving your goals.

5 – Is Not committing to them – once you set your goals you must commit to it, and then commit to taking regular consistent action to make it happen. Without the commitment and action, it’s nothing more than a wishy washing desire or daydream.

So, there you have the 5 goal setting mistakes that I commonly see people make and how you can avoid them.

Action Step - Decide what you want, commit to take action and you can make it happen.

And remember - What your mind believes you will achieve – so think differently, believe in yourself, take action and achieve the life you want!

All the best

Christian Baker

Let’s Stay Connected;

Podcast – https://the-achieve-podcast.captivate.fm/listen

Blog http://christianbaker.net/blog/

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Learn How To Stay Focused On Achieving Your Goals.

Would you like to know how you can stay focused on achieving your goals and the life that you want.

Coming up in the episode I’m going to share with you one simple way you can easily help yourself stay focused.

Before you look at how to stay focused, first it's important to get clear and identify your goal.

We have so many things to distract us, that often we struggle to stay focused on our goals and priorities, or sometimes we’re too focused on what we don’t want that we dont focus enough on what we don't want.

But as I’ve shared many times before in other episodes, we get more of what we focus on, so if we keep giving attention to the things we don’t want, we are programming our mind to keep doing it. And also the mind cant process a negative without first thinking about it.

So, to help you stay focused and keep your momentum going towards the goals, the thought and the life you want, I urge you to come up with an affirmation, or mantra to help keep you intentionally focused on your goals.

Now you can do this for your big goals, or your main focus the next 12 months. But what I often get my clients to do, is to create their own word of the week.

So look at what your focus is for the next week, how do you want to feel, what do you want to achieve and accomplish and come up with a word, or a few words that symbolise this, and let this be your trigger to keep you focused.

Don’t wait until you have been distracted, to use your word of the week to refocus you. Decide your intention and use the word of the work more proactively.

If you have a diary or you journal write your word of the week in their. Change the the screensaver on your phone, or computer to your word of the week.

Think about your word of the week first thing in the morning, last thing at night before you go to sleep, say it to yourself and reflect on it as often as you can during the day.

Take some nice deep breathes and be mindful of your word of the week for a few moments, or make the exercise even more effective by combine it with taking some focus breathes.

focus breathing technique video https://youtu.be/Uvd6-yOl5us

Do this for yourself and notice what an impact it has on your focus.

Just taking the time every week to choose your word of the week means you are taking the time to get focused and more intentional with your week than you normally would and more than most people, most just leave it to chance and get caught up in the current of life.

So, get in the habit and have some fun creating your word of the week!

Feel free tag me in and share your word of the week with me on social media.

And remember - What your mind believes you will achieve, so think differently, believe in yourself, take action and achieve the life you want!

All the best

Christian Baker

Let’s Stay Connected;

Podcast – https://the-achieve-podcast.captivate.fm/listen

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How To Change Your Life For The Better

Are you happy?

Is there something you would like change, or improve in your life?

Then stay tuned, as I share with you 10 Things You Can Stop Doing to Improve Your Life.

So often people say they want change this, or improve that, but they get stuck thinking and talking about what they don’t want, or what they’re not happy with, but they never actually do anything about it.

As we get more of what we focus on, if you keep thinking, talking and moaning about these things, then we’re just going to keep ourselves stuck where we don’t want to be.

Instead I want you to focus on what you can stop doing to change your life for the better.

It’s important to identify what we don’t want and that you’re not happy with, but then you need to shift your focus, you need to make some decisions and commitments for the things you’re going to stop doing, to change and improve your life for the better.

So, here’s 10 things you can STOP doing to improve your mindset and your life…

Stop…

1. Excuses
2. Self-doubt
3. Comparing yourself to others
4. Bad habits
5. Worrying and overthinking
6. Negative self-talk
7. Trying to please everyone
8. Worrying what others think of you
9. Stop worrying about things you cannot control
10. Stop pressing snooze on your goals & start living the life you want

And the bonus one that covers everything…

“Stop focusing on what you don’t want and focus your thoughts, time, energy and actions on moving you towards what you actually want!”

This list of 10 is by no means limited, if there is a thought, a habit a behaviour in your life, that no longer serves you any useful purpose, then you first have to make a decision to stop it!

Tell yourself and affirm… I am going to Stop __(fill in the blank)___ now!

Stop is a powerful command to your mindset, so take the time to decide what you are going to stop.

Once you’ve done that, you are clearing some space where you can think about the thought, habits and behaviours that you can start doing that which will enhance and enrich your life and help you achieve the goals and the life that you want.

Feel free to let me know what you are going to stop doing, and please share this episode with anyone you know who would benefit from stopping something in their life!

Remember, what your mind believes you will achieve, so think differently, believe in yourself, take action and you can achieve the life you want!

All the best

Christian Baker

Let’s Stay Connected;

Podcast – https://the-achieve-podcast.captivate.fm/listen

Blog http://christianbaker.net/blog/

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Guided Relaxation Meditation

 Do you need to de-stress?

Do you struggle to relax and swicth off?

Would you benefit from learning to relax more?

Then please enjoy this free complimentary guided Relaxation Mediation to help you relax and unwind.

Give yourself just 8 minutes as I guide you through a free guided relaxation exercise, to help you quickly and easily relax your mind and your body, allowing you to feel rested, relaxed, refreshed and recharged.

Please note each experince can be different and the more you listen to it, the easier it gets, so feel free to come back and listen to it as often as you like.

I hope you enjoy this short guided meditation to help you relax and calm your mind and your body in less than 8 minutes.

Please click here to leave a comment below the video, to let me know how you get on and what you enjoy about this meditation.

All the best

Christian

Let’s Stay Connected;

Podcast – https://the-achieve-podcast.captivate.fm/listen

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Do you ever struggle with stress, anxiety or an overactive busy mind?

Coming up in this episode I’m going to share with you how you can quickly and easily re-set your mind, so stay tuned!

Hi, I'm Christian Baker from ChristianBaker.net sharing inspiration, motivation and encourage to help you think differently, develop your mindset, to believe in yourself more, to take action, so you can achieve the life that you want!

So many of us struggle with overwhelm, stress and a busy mind, I know I often do and so do many of the clients I work with.  One of things I do with my clients is to help them establish strategies to help them find ways of getting into a better state of mind, to help them find a better way of thinking and feeling.

One of the easiest strategies I share with my clients, that I personally use over the years, is to stop and take 5!

 Take 5 to refocus, reset and relax your mind.

1.    Stop & take a deep breath

2.    Look up – find something above your eye level to focus on and take a nice deep breathe in and out

3.    Stretch out and roll your shoulders and take a nice deep breathe in and out

4.    Relax your jaw and take a nice deep breathe in and out

5.    Affirm a word of phrase that describes how you want to feel and take a slow deep comfortable breath in and out!

It’s a simple and effective way of elevating your thinking, think of it like changing channel on a TV or radio, you are exercising your freedom of choice to change your mindset.

Taking time to take 5, allows you to get out of your own head, and be mindful and present in the moment, rather than thinking about the past of the future.

And the more you do it, the easier, the more effective and beneficial it will be for you.

I encourage you to do it daily, as often as you can, it’s free to do and it’s quick and simple, but please don’t overlook it for it’s simplicity, just take the time to do it and see how beneficial it feels for you.

You’ve got nothing to lose, but it could potentially have a positive impact for you!

 And remember - What your mind believes you will achieve – so think differently, believe in yourself, take action and achieve the life you want!

All the best

Christian Baker

Mindset Coach

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