Painful Heel, no running, play acting and living the dream

Last Sunday, it felt like I had broken something in my foot (I am a big baby when it comes to pain)! It turns out after much drama, involving me limping around the house moaning and whinging that I have plantar fasciitis (inflammation of the plantar fascia, which I think is tendon on the bottom of my foot). See my heel has been sore and my ankle stiff for a few weeks, I wrongly thought it was arthritis so thought the more I use it the better it will be. Well no! The more I ran on it the worse it got, culminating in my agony last Sunday. So the advice is from my running expert friends and NHS Choices is pain killers, rest and gentle exercises, so no running. That has seriously pissed me off. My running career had been hit and miss and I was just beginning to get back into a routine and it has stopped again! Anyway I am resting it as much as I can and taking my pain killers. Hopefully it won’t be too long before it settles down.

Other than that last week was very positive at work. I am in the process of putting together the cohort of the coaching course we are hosting, and it is beginning to take shape nicely. I have also been asked to help deliver clinical supervision training across the trust. For both of these courses I will be working alongside 2 incredible trainers who have influenced my own approach to delivering training, so it is so exciting to be working with 2 legends. Then on Wednesday I was helping out a development centre, where we help existing managers stretch their management and leadership skills. I am often asked to help out in these due to my dubious acting skills. I always play the role of a dodgy professor, with suspect working practices who is interested in doing some new and radical treatments. These managers are tasked with managing my work plan and my expectations without damaging my massive but fragile ego. I had the most enormous fun, and I must say the managers did an incredible job to take me to task without destroying me.

The weekend was taken up with domestic chores, Lisa was working so I was let loose with hoover, mop and iron along with my usual cooking duties. I know how to live. I did think about trying to get a sick note for all things domestic due to my injury but thought better of it. In fact I particularly enjoyed mopping in my funky mopping socks.

Really what kind of week has it been?

Have the weeks been shortened? I am sure we used to get more of week when I was younger.

I started thinking about what I had done this week and realised that was the week before!

There are so many things I need to do at the moment, that time just seems to fly by.

We all say we don’t have enough time to do things we want to. Well I challenge that notion. I know I said the week has flown by, but if I am honest I have done all the things I wanted to do. All the activities and work I have done, I value higher that the activities and work I didn’t do. Sometimes we like to think we want to do something that sounds worthwhile or is good for you, but don’t by saying we didn’t have time. That might be visiting friends or family, going for a run, writing that book, organising your office. You tell yourself you would have done them if you had the time. I say no you wouldn’t! Ask yourself what activities at work and at home are immovable, you will do them no matter what? For me that is currently completing monthly training compliance for each staff member, meeting staff members for coaching, cooking tea for my family. I will not, not do these, and become distressed if I cannot do these. I value them above say going to certain meetings, going to the gym, and cutting the lawn (in the summer). It is not always things we enjoy that we prioritise, often it is what we think is important or that we don’t have a choice over. There will however always be something we enjoy that we make a priority even if we don’t like to admit it. I know plenty of people that work late on a regular basis and do so because they get engrossed in what they are doing. There are others that feel guilty not prioritising certain things and end up staying late to finish them. That for me is worrying that they don’t value their personal self, and will end up being less productive and increasingly unhappy. These are the people who need a coach with them to raise awareness of their values.

Any way my week has been very productive. I have been talking to potential coaches about starting our coaching course. So lots of varied conversations that have actually raised my own awareness about my coaching. I spent Monday and Friday talking to our rotation nurses and setting their objectives. Tuesday was spent talking to students from Hull college, showing them how to make beds and discussing patient hygiene, pressure sore prevention, privacy and dignity and professionalism. I love talking to young people about my passion for care and compassion. I also spent some time re-igniting and not doubt prioritising some work I started on nutrition, and preparing to launch our children’s sepsis management plan, now the paperwork has come from the printers we can make final plans for launch (another change of priority, something that has been in the background whilst waiting for the paperwork to arrive).

There is no surprise really that the week flew by.

The Confidence Factor

I am back on track with my goal, of running the Hull 10k in June.

Being on the cuddly side of large, having confidence is a considerable factor when it comes to running.

The confidence is 2 fold. There is the confidence of being out in public in sports wear, looking like you are about to collapse in a pool of sweat gasping for air. Then there is the confidence in my fitness and ability to run any kind of distance.

Now back in November I was running 5km 3 times a week. So I can do it, I can have the confidence to run a good distance in public in shorts. After all not 18 months ago myself and Lisa stumbled round the Great North Run in front of thousands of people. The problem with confidence is though that it can leave you. When you stop doing something, or when something happens, that changes your mood.

Because I had a break from running for December and now most of January my fitness level dropped, and my mood dropped. Then I felt guilty that I wasn’t keeping fit and running like I said I would. Then I tried to start back up, without much planning and thought. So when I did go for a run a few weeks ago it was hard work and that took me by surprise as it was harder than I thought it would be. That knocked my confidence and dropped my mood further.

So what is different this time? Well I have planned for the run to hurt and for me to feel like s fat blob running in treacle. You know both the run on Sunday and today were hard but not as bad as I expected. I did feel self conscious but not as bad as I thought, I also made sure I ran when there was less people. I have also set myself a slow conservative regime slowly building the distance I run, but with the permission to run further sooner if I feel confident enough. So yes it hurt yes I feel a twit in my running gear, but in my mind I have the image of me in June running 10k and feeling so proud of my achievement. In fact I am feeling all emotional writing it.

I know I will falter again, each time I will re-examine my goal and my plan and keep doing that until I achieve my goal.

How are you doing with your goals?

I don’t know about you……?

lack-of-motivation-tshirt

Since New Year my motivation has been seriously waning. As previously mentioned my main goal this year was to carry on running and improve my fitness.

Well I am ashamed to say my progress to continue this goal has been completely pants. My motivation has not gone completely but it is not what it should be. One reason is that keeping fit has dropped in my priority list, and getting in from work and lazing around on the sofa has gone up in my priority list. This no doubt is a symptom of putting a lot of effort into my work at the moment, with the change in my working patterns still new. However this is not the full picture. I have also neglected my goal and the reasons why I why want achieve my goal. It is vital to check in regularly with your goal and your motivation to achieve it. This then leads you to examine the action plans you have put in place and test their effectiveness. I also have to accept that my goal maybe is not specific enough and it is not completely clear when I will achieve and what my level of commitment is. In a nutshell I have lost my way and let my goals drift.

I am certain if I had used a coach or even coaching conversations I would no doubt still be working successfully towards my goal. As I am a coach maybe I subconsciously decided to coach myself, or just fell into the trap of coaching myself. Self coaching though rarely works. As mentioned before coaching is about raising your awareness, shining a light on previously unnoticed potential, and noticing and testing assumptions. It is very difficult to see examine yourself objectively and not collude with your emotional self. A good coach can do that by asking high quality but really quite simple and obvious questions, that do what I described above.

Now I thought I would get us all started on defining our goal, testing our desire to achieve, exploring what actions we need to take, identifying the potential difficulties and so on. By asking a series of questions in a blind coaching style. So if you are up for it and would like to define your goal better and ultimately achieve your goal answer the questions below. This will get you started, however you will need to check in with a coach or someone you know that will not try to hijack you by giving you advice. Someone that will help you keep motivated. I am going to do it and check in with a coach at work I will then let you know how I am doing periodically.

Get a pen and paper, open your mind and be honest.

  • Do have something you want to achieve?
  • Can you write it down in a sentence?
  • When do you want to achieve this by? (Give an actual date such as 27th July 2018 instead of 6 months)
  • How will you know you have achieved it? (How will you measure your progress and achievement)
  • Using a scale of your own devising (1-10 if you like), how much do want to achieve this? (If your score is 5 or below have another look at your goal)
  • What can you possibly do to achieve your goal? (Possibly is the important word, use your imagination)
  • Is there anything else?
  • What resources could you possibly use to achieve your goal?
  • Is there anything else?
  • Who could you possibly involve to help you achieve your goal? (again be imaginative, don’t just think of people you know and speak to, think about who you admire, who has an impact on you)
  • Is there anybody else?
  • For those people you have contact with, how are you going to persuade people to buy-in to your goal?
  • Is there anybody else that could possibly help you?
  • What are the possible barriers to you achieving your goal?
  • What are the possible pitfalls you may encounter on the way to achieving your goal?
  • What are the possible risks to you achieving your goal?
  • How can you possibly overcome those barriers, avoid those pitfalls and reduce those possible risks?
  • What are the possible implications of you achieving your goal? (Both positive and negative)
  • What possible assumptions are you making about achieving your goal? (can be about you, other people, the goal itself or the result of achieving your goal)
  • When are you going to start achieving your goal? (again write down a specific date)
  • How much time will you need to set aside to achieve your goal?
  • Do you have space in your routine to accommodate this time?
  • If not what are you prepared to sacrifice to achieve your goal?
  • Can you write down in your diary, planner or calendar the time you have allocated to achieve your goal?
  • Using the scale you established earlier how likely is it that you will achieve your goal in the time scale you have set? (Be honest with yourself, your score is on or below the halfway point on your scale, then go back and examine your goal, your actions and timescales)
  • Now close your eyes and imagine you have achieved your goal. Imagine the feelings that evokes. What are your friends and family are saying? Spend some time creating a clear mental picture of your success to help you motivate yourself when you start to struggle.
  • Last of all what are you going to do to celebrate when you achieve your goal?

 

Now this will get you started, but if you are serious in making this change a permanent change then find a coach, to help you stay focussed on what you want to achieve. It does not have to cost a fortune, find someone you trust and who will not be tempted to offer you advice.

 

Do we put ourselves in pigeon holes?

I was reading a blog this morning that what prevents us from making lasting changes to our lives is the assumptions we make about ourselves and how we should think and behaved. These assumptions are based on our identity, whether that be professional or social. For instance as a nurse I am supposed to be giving, patient and self less among other things.

So we end up living up to our persona and what is expected, instead of what really drives us.

So I asked myself what assumptions do I make about myself that may limit what changes I perceive I can make.

Well I assume that I am less important than people in positions of authority, professionals and those that wear expensive clothes. This is quite clearly ludicrous but is definitely there. I will often position myself to be subservient to those I assume are better than me. I recognise that this prevents me from being successful in certain situations. Now coaching challenges these assumptions, creating an alternative narrative to these meetings where equality is the dominant thought.

Now that is a crude example but hopefully gets the point across.

So what assumptions do you make about yourself?

One I hear a lot is, I can’t run I am not the right shape. Now I’m not being funny but have you seen me. I have a round belly and little legs. You may not be built to break a world record but you can still run.

So once you have examined your assumptions then ask yourself if these assumptions are helpful and positive and which assumptions are starting to get in the way of you making changes.

Once you have identified these assumptions, look at what you value in life and live your life to your values not the pigeon hole you are currently in.

Don’t expect an overnight change you have had these assumptions a long time, so you will have to stop and ask yourself am I assuming this about myself or does it reflect who I really am.

If you live in Hull and want to discuss how coaching could challenge my assumptions. Send me an email or message me

Restorative powers of exercise

Since completing the 50km challenge in Movember I have done very little exercise.

I have noticed that this has had a detrimental effect on my mental health. My resilience had been much reduced. Foggy has become a regular companion on my commute to work and he has hung about filling my heads with negative thoughts.

Now couple that with the self imposed need to appear positive and happy to everyone. This had been exacerbated during December with starting a new role and it being Christmas. To me that meant that I must be positive at all costs and not show any frailty. Trying to be unerringly optimistic when you actually think you are a useless piece of shit is quite exhausting. I had a couple brief runs but never really sustained it.

Trying to break the viscous cycle is not always easy, and it is all too easy to find reasons why you can’t break that cycle of self pity and feeling so low. The thing is when you find the right excuse, you start to feel guilty which confirms your self-loathing.

This weekend I decided to give it a go again. I went for a short 1 mile run on Saturday. The feeling it produced was quite profound. As I started to plan how I was going to return to running up to 5km again. I could now see that the feelings I was experiencing are transient. I went for another 1 mile run today with a plan to run a further 5 miles over the next week, then slowly increase the distance I run in one go. I started giving myself the opportunity to succeed rather than fail. I feel so much more positive.

Now during the runs I felt like my lungs were going to explode, and Christmas really had taken its toll. But very soon after the runs I felt incredible. The feelings exercise evoke are quite amazing. I feel so much more positive, the anxiety in the pit of my stomach is going and so is the tension in my jaw. I feel happy again.

If you are feeling blue, or useless, or cannot see anything positive in your life, then consider exercise, it is remarkable. I know that all I have to do to pick up my mood is go for a run. It makes me feel safe again.

Do you really want to make that resolution count?

A week in to the New Year, if you embarked on a resolution, how is it going?

If it is not going well, don’t feel bad, you are not a failure.

Don’t feel rushed into making a change in your life just because it is the start of a new year.

You can make your resolution anytime. But it is vital you choose wisely and plan for success. You must believe in the change you want to make. The change must be more desirable than what you have otherwise where is the motivation to succeed?

On New Years Eve or even New Year’s Day we decide that we are not getting any younger, so this is the year I change my lifestyle. Without much planning if any we rush into a fitness and healthy eating regime. We go on our first run or first trip to the gym and the reality hits us like a brick in the stomach. Sometimes we will resolve to persevere as it is bound to get easier. However we always overestimate our level of fitness and attempt a regime that just is not realistic. Therefore we fail dismally and spend the rest of the month feeling fat and useless.

Now you can apply this to any resolution, such as stopping smoking, dry Jan and healthy eating.

Well don’t worry help is at hand. The answer is to apply the principles below then answer the following questions. But be honest.

First you can make a lifestyle change anytime you want. Don’t restrict yourself to January.

Changing you lifestyle is challenging, it will not always go to plan, so prepare to change plans and approach.

Do you really need to change? If you do, what do you want to change? Why do you want to change?

What does the changed lifestyle look and feel like?

How much do you want to change?

How likely is it that you will achieve it?

When do you want to achieve the change?

When you have set you goal you can then start to plan how you are going to achieve your goal.

The most important thing though is to set a goal that is realistic and is something you really want, not what you think you want.