Happy Sunday Everyone!

I hope you have had a good week … it was certainly a cold one, reminding us all that it is still January, but there is something special about those blue skies and sunshine when it is cold and frosty, and I had some of the best walks. I have taken on a new hobby in 2024 — photography — and the light was amazing for some photographs of the birds that come to our local lake. I took some great shots of a heron, and managed to get him in flight, I won’t be competing with David Attenborough just yet, but I am enjoying experimenting and getting some close ups of the various wildlife that visit our garden. Have you got a new hobby for 2024? I’d love to hear if so. 

I’m also looking for some suggestions for a good read, so would love to have your recommendations. I need some inspiration, as I spend a lot of time reading books for research and learning, and I need something that is going to take me away from that and give me a break. 

Last week I promised some help with a Squat. 

This exercise is led by the hips, and is a functional movement that we probably do day-in-day-out, when we sit, stand, lift, get out of a car, go to the toilet … the squat is something we should all practise. However, due to things that happen to our bodies the hips can become restricted due to tightness creeping into all the muscles that surround and support our mid-lower body, and also to issues arising in joints that affect mobility. 

So this week I give you some movements to practise to help to improve the performance and functionality of the squat. Start to use them and let's keep the mobility of our hips one of our movement priorities. 

As with all Exercises Of The Week, keep away from pain and work appropriately for your body, and if you have any questions please get in touch.

I’ve been working on letting go of what I think I should be doing, or should be thinking, or should be feeling this week. 

It’s a tricky thing because I feel like life can become all about the shoulds instead of about what is truly happening, what we are truly thinking, and what we are truly feeling. 

So I have done a bit of journaling around this as part of my work in progress, and thought I would share my thoughts in case you are feeling the same.

For example, if you are feeling nervous about something — maybe there is something at work that you are having to deal with, or perhaps its a conversation you are going to have to have, or it could be a visit you are making, or something you are having to go through such as treatment for illness. Or it could be something you're trying new for the first time, say joining a new group.

Instead of having a conversation with yourself about what you should or shouldn’t be doing or feeling, why not admit to the nerves, jot it down, and write down what it is that is making you nervous? It’s not about getting rid of the nerves, it's about being honest about feelings, thoughts, and accepting it with no judgement, and just letting it be — this is your truth.

Then, start to jot down what you know you can do that will help with the conversation, visit, the situation — whatever it may be. This could be as simple as listening to a favourite piece of music, speaking to someone, sharing how you are feeling with someone also affected by the situation or event, asking others how they are feeling, or just smiling. Focusing on the behaviours you can control and that you are good at that will help with the experience and the feelings you are going through.

It’s not about cancelling, or putting things off. It’s about what you can do to help make whatever it is you are facing the best possible experience for your own thoughts and emotions. 

Journal about what you are actually thinking and feeling, rather than what you think you should be thinking and feeling. Then accept with no judgement, and recognise your truth.

Have a fabulous week — keep moving, looking and feeling good.

With love

Jane xx