Dates: On Wednesdays from 6th January – 31st March 2021 @ 20:00 GMT (London time). Half term (17th February) is taken into consideration.
Location: LIVE online webinar (Presentations delivered live online, and live community forum available for accountability and community support).
Presented by: Claz Gomez – Health & Wellbeing Therapist and Accredited Life Coach.
Cost: This will cost you: – your effort, – your time, – your commitment, – your heart, – your sweat, – your tears, – your sacrifices. BUT… you will see long term health changes that will prevent chronic illness, disease and pain. The benefits of a more balanced and healthier life far outweigh all the costs… most especially when hitting your 60’s-80s.
Format of the session: 1hr total: 20-30 min of webinar teaching. 10 min breakdown of weekly activities. 20 min live Q&A or free discussion with coaching.
Format of the week: Each person will be challenged with a set of tasks or activities to strive toward throughout the week. One of these is to motivate and support each other on the Winter 2021 Healthy Eating & Wellbeing Programme online forum (only nicknamed the HEW crew).
Who is this programme suitable for? This programme is for:
Individuals or families wanting to manage their weight and prevent obesity
Health enthusiasts needing a systematic boost in planning and motivation
Chronic disease and illness sufferers in need of relief from their physiological aches and pains
Individuals who want to optimise their physiological balance & performance
Smokers wanting to approach their cessation holistically
Stressed & burned out workers who desire to build a healthy routine into their lifestyle to promote recovery
Fitness fanatics recently rehabilitating from injury
Anyone who is simply striving to achieve better work/life balance
Those who are struggling with sleep issues
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Outline
Week 1: Know your body, your lifestyle & your history
Week 2: Establish your goals
Week 3: Integrative energy intake
Week 4: Menu planning & Healthy food preparation skills
Week 5: Self-awareness, Moderation and Portion Sizes
Week 6: Healthy Eating Check-in + Review
Week 7: Wellbeing Check-in + Review
Week 8: Metabolism & Physical activity
Week 9: Sleep, Stress, Self-care
Week 10: Detoxing, Fasting and Finding what might be right for you
Week 11: Movement & Exercise
Week 12: Living out your sustainable change
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Get in touch if you have any questions about this programme. Watch my video to learn about why I am putting on this programme.
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REFUND POLICY: No refunds within 7 days prior to start of the programme.
Simplifying life, goals, objectives and tasks is part of the solution to procrastination as simplicity purifies and clarifies the path ahead, making it more attractive to bear. Here are 6 suggested approaches to make things more… SIMPLE! This works best in reverse order!
S – STREAMLINE
Streamline any processes by designing a system of working that presents very little resistance to flow of intentionality, increasing productivity and efficiency of those less enjoyable tasks. One example of this: schedule a specific time to allow for distractions. Otherwise, 100% focus. Another example is to schedule timed bursts of productivity like the Pomodoro method.
I – IDENTIFY
Get to know and understand the root cause of the procrastination. Work with a coach to get clarity on the root of procrastination so that it can be addressed and overcome moving forward. This needs to be addressed in order to avoid ‘regular bouts’ of procrastination. Importantly, there could be deeper issues there making procrastination an outcome.
M – MILESTONES & MOOD
Set deadlines. Enter specific milestones into a diary (or a project planning software if the objective is big enough).
Sometimes a particular mood is required for optimal productivity. Mood regulation (aka emotional control) is a helpful self-mastery technique enabling fluidity & consistency of productiveness.
P – PRIORITISE
Using the Eisenhower Matrix is a great way to sort a task list out into 4 categories of priorities. When one knows the order of one’s life and activities, one can organise and plan accordingly. Do remember though: more often than not, time management is not the root cause of procrastination, and for long-term changes away from procrastination, the issue will have to be solved at the deepest level.
L – LESSEN
Procrastination presents a gap between intention and action. Lessening this gap could take all sorts of forms including giving a personal meaning to the task, rewarding oneself as an incentive to complete a task earlier than needed, trying different motivational methods that will work, and forgiving oneself from procrastinating and starting again with a fresh slate.
E – EASY
Yes. Make the tasks easier for yourself. If what has to be done is complex or large, break things down. Take baby steps if necessary, or go ahead and just ‘eat that frog’ (which isn’t that easy – but for those people whose core values include ‘challenge’, this might be the right way forward)! Try different things.
I’m Claz, a Professional Life, Career & Wellbeing Coach based in West London, accredited in the UK. I work with individuals as well as organisations providing high-end coaching. I also run affordable workshops that you can check out on my events page. Alternatively, you can contact me through my website www.touchofclarity.com.
That’s a really good question, and there may be many answers to it! This is why I find it helpful to take a systematic and structured approach to the decision-making thought process. At every stage self-awareness is as necessary as the content that surfaces when thinking through a decision. Many obstacles and hindrances to decision-making often and subtly surface up into the light but can then be excused by the irrational self. In these moments, it can be a challenge to have clear perception.
Whether you are making a life-changing decision about your relationships, your career, your life goals yourself or your wellbeing, here is my 7 step personal decision-making approach for clarity. I hope it will save you time, stress and ultimately heartache, when trying think through your decision!
Step 1: Define your situation
This is where it begins!
The more self-knowledgeable you are, the faster you will pass through this stage. Here, you’ll get to weigh up the significance of this decision you’re making against who you are, what you stand for, where you’re heading, and decide whether this decision needs to be taken now.
If you are a person of faith, then you will also want to bring God into this entire journey.
Self-Coaching questions for step 1
What is/are… [aka Define]:
the significance of this decision?
your needs?
your priorities?
your wants?
your vision, mission & values?
the implications if you do not make a decision about this?
the ideal decision?
the timing of your decision?
Step 2: Clarify what you’re making a decision about
Clarifying what the driving and resisting forces of this decision are, what is influencing the decision and how much power those influences have over you and your decision, as well as gaining insight into your decision-making strengths and weaknesses will help clarify what your decision is really about.
Self-Coaching questions for step 2
Clarify:
how does this decision align with your values?
how does this decision align with your goals & vision?
how does this decision align with your purpose & mission?
what are your decision-making strengths and weaknesses?
what are the driving forces in your decision?
what are the resisting forces in your decision?
what are the influencing factors in your decision?
what gaps are there in your knowledge, skills, competencies and experience re this decision?
who is/are influencing this decision?
Step 3: Identify outcomes of your decision
This activity will help you to separate what are assumed, and what are certain outcomes of your decision. Broken down into short, medium and long term outcomes, this step will help you to reflect on your emotional and psychological commitment tothose outcomes.
You’ll also gain some insight into your change readiness.
Self-Coaching questions for step 3
Identify the short, medium and long term outcomes with:
what will this decisions’ impact be on your physical, spiritual, emotional, psychological health?
how will it affect the people directly involved in your life?
what it will mean for the regular routine you live by or your daily activities?
what are the material considerations of your outcomes (e.g. possessions & value of them)?
what are the financial considerations of your outcomes (e.g. regular income, savings, investments, retirement)?
what are the career & job considerations of your outcomes?
Step 4: Consider the options, alternatives, consequences & opportunities of the decision
Here is where you identify all the risks in your decision, as well as the impact of this decision to your and others before actually committing to it.
Self-Coaching questions for step 4
Consider:
what are the pros and cons?
what are the risks? How to mitigate them?
what are the positive and negative impacts?
where can opportunities be found?
how will it cost you in time & personal resources?
what sacrifices will be required?
what would you ideal choice be if you had to choose?
Step 5: Understand any emotions behind your decision
Your heart is greatly influenced by your past experiences, your desires, your passions, your pains, your personality, and a myriad of other factors and qualities.
Here is an opportunity to check the balance between your emotions and your rationale, moving forward without looking back in regret.
Self-Coaching questions for step 4
Understand:
what pressures may this decision be feeding on?
what needs may this decision be feeding on?
how can I be more balanced (head vs heart)?
what emotions are influencing here?
what are my fears?
where might I be experiencing limiting beliefs?
how will my feelings change after this decision?
how are my past experiences influencing my emotions & feelings?
when am I likely to change my mind because of others’ feelings?
Step 6: Capture other viewpoints & objective opinions
There is GREAT VALUE in seeking counsel.
Seek the opinion of those:
immediately involved in this decision
indirectly involved in this decision
experienced in this area
whose wisdom you appreciate & respect
in the ‘helping’ professions
Self-Coaching questions for step 6
Capture:
what do the people most involved in this decision have to say?
what do people indirectly involved in this decision have to say?
what do people with experience of this decision have to say?
what do people whose wisdom you appreciate and respect have to say?
what do professionals from the ‘helping’ professions have to say?
Step 7: Prepare & commit yourself to your decision
Often, limiting beliefs and self-sabotage about a decision happen before the very moment of committing to a decision. This is unlikely to happen if you’ve gone through the previous 6 steps to decision-making clarity. You will know what actions are needed to move forward confidently and courageously.
Self-Coaching questions for step 7
Prepare & Commit:
what are my critical activities moving forward?
what personal preferences do I have?
how can I exercise greater freedom of heart?
where do I need to exercise more resilience?
where do I need to exercise more courage?
what are my coping strategies?
how often should I review my progress and approach?
what does my task list look like?
Need an objective opinion to walk through the above with?
Depending on your situation (particularly the time limitation) and the gravity of the decision you have to make, you may be interested in an intensive breakthrough coaching session to get to decision-making clarity quickly, and for putting a sketch plan in place.
Intensive Breakthrough Coaching Session for decision-making clarity (2.5 hrs)
What is included in your session?
Initial email outlining your preparation for the session
Any relevant tools or materials required for activities in your session
Face to face to face session in West London OR video meeting call (prices vary by location & added onto base price. Video meetings via Zoom are no extra cost.)
Follow up email with reflections from the session and suggested actions
Your investment
My intensive breakthrough coaching session is great value at a base price of £325. For this amount you will gain:
peace of mind and of heart that you have made the most informed and thought-through decision you could possibly have made
clarity on 99.9% of elements, factors, influences and options worth considering
an impeccably designed set of action points / plan to make any changes smoothly based on who you are and where you’re heading
greater knowledge of your blindspots and choke points, with an increased desire to manage those
confidence because you’ll have cleared mental and emotional obstacles preventing you from moving forward
enhanced or maintained good quality relationships (personal or professional)
holistic & well-balanced perspective, energy and momentum
avoidance of more time and money spent down the line from a decision that ultimately cost you more than you could afford
relief from stress and heartache that would have been an outcome of a poorly-made decision
Dates: On Tuesdays from 7th January – 31st March 2020 @ 20:00 GMT (London time). Half term (18th February) is taken into consideration.
Location: LIVE online webinar (Presentations delivered live online) + Live community forum available for accountability and community support.
Presented by: Claz Gomez – Healthy Eating & Wellbeing Therapist and Accredited Life Coach.
Cost: £54 for the entire programme. Includes online forum support. Individual coaching is available at additional cost. No refunds permitted within 7 days of the start of the programme.
Format of the session: 20-30 min of webinar teaching. 10 min breakdown of weekly activities. 20 min live Q&A with coaching.
Format of the week: Each person will be challenged with a set of tasks or activities to strive toward throughout the week. One of these is to motivate and support each other on the Winter 2020 Healthy Eating & Wellbeing Programme online forum (only nicknamed the HEW crew).
Outline
Week 1: Your Current Lifestyle & History
Description: Change behaviour and its impact on our general wellbeing, Personal eating history, Assessment of daily routine, Your weekly diary, Identify ‘red zone’ issues, Your body type.
Knowledge: Know thyself and thy history!
Week 2: Goals
Description: Establish your SMART goals for long-term effective change.
Knowledge: Your Why, Set Better Goals, Behaviour Goals
Week 3: Integrative energy intake
Description: Enhance your intake of energy into the ‘healthier’ zone in all 8 areas of wellbeing. Primary focus on nutritional energy.
Knowledge: Essential nutrients for the human body, choosing the most appropriate diet for your goals that doesn’t allow you to compromise on the other 7 areas of your wellbeing. Time vs money vs wellbeing.
Week 4: Menu Planning & Healthy Food Preparation Skills
Description: What’s in your kitchen? What shouldn’t be in your kitchen? Re-arrange your diary so that you make time to prepare your own meals. Plan for the week.
Knowledge: Kitchen clean up, Being prepared, Weekly meal planner, Healthy snacking available from your own cupboards.
Week 5: Self-awareness, Moderation, and Portion Sizes
Description: Eat for your body type. 3 strategies to prevent overeating. Self-awareness, body awareness. Tracking your fullness level. Change what isn’t working.
Knowledge: Macro breakdown for your body type, Recommended portion size guide, Moderation, Calorie education.
Week 6: Healthy Eating Check-in + Review
Description: Use this week to catch up on the lessons and guides, really plan your shopping list and meal prep, ask questions, share where you are stuck, get involved in the community forum, etc.! Repeat often until things become a habit!
Goal check in – how are you doing? Struggle? Schedule a meeting/call?
Week 7: Wellbeing Check-in + Review
Description: Use this week to review your progress, assess the impact of your changes on the other 7 areas of your wellbeing (e.g. emotional, occupational).
Description: The difference between self-care and self-comfort, the impact stress has on your body (and goals), and creating a healthy sleep routine.
Knowledge: Hydration, Good + Bad Stress, Caffeine effects, Self-Care, Sleep, Recovery, Wellness Pyramid
Week 10: Detoxing, Fasting and Finding what might be right for you
Description: Detoxes, gut health, and intermittent fasting…
Knowledge: Detoxes, Gut Health, Pre-biotics and pro-biotics, Fasting
Week 11: Movement
Description: While strength and cardio work is useful, your most optimal results you will come from NEAT movement and healthy eating as becoming a daily priority.
Knowledge: NEAT Movement
Week 12: Living out your sustainable change
Description: Your change journey
Knowledge: The Change Formula & using it to your advantage moving forward.
UPDATE: This programme has been postponed until January 2020.
More information to follow.
Dates: On Wednesdays from 5th June – 18th September 2019 @ 21:00 BST (London time). There is a summer break on dates 7th-28th August, resuming back on 4th September.
Location: Online (Presentations delivered live online, and community forum available for accountability).
Presented by: Claz Gomez – Accredited Life Coach and Healthy Eating & Wellbeing Therapist.
Cost: £36 (+processing fees) for the entire programme + online forum support. Individual coaching is available at additional cost. No refunds permitted within 7 days of the start of the programme.
Format of the session: 20-25 min of webinar teaching. 10 min breakdown of weekly activities. 20 min live Q&A with coaching.
Format of the week: Each person will have a set of tasks of activities to strive for throughout the week. One of these is to motivate and support each other on the Summer 2019 Healthy Eating & Wellbeing Coaching Programme online forum.
Outline
Week 1: Your Current Lifestyle & History
Description: Change behaviour and its impact on our general wellbeing, Personal eating history, Assessment of daily routine, Your weekly diary, Identify ‘red zone’ issues, Your body type.
Knowledge: Know thyself and thy history!
Week 2: Goals
Description: Establish your SMART goals for long-term effective change.
Knowledge: Your Why, Set Better Goals, Behaviour Goals
Week 3: Integrative energy intake
Description: Enhance your intake of energy into the ‘healthier’ zone in all 8 areas of wellbeing. Primary focus on nutritional energy.
Knowledge: Essential nutrients for the human body, choosing the most appropriate diet for your goals that doesn’t allow you to compromise on the other 7 areas of your wellbeing. Time vs money vs wellbeing.
Week 4: Menu Planning & Healthy Food Preparation Skills
Description: What’s in your kitchen? What shouldn’t be in your kitchen? Re-arrange your diary so that you make time to prepare your own meals. Plan for the week.
Knowledge: Kitchen clean up, Being prepared, Weekly meal planner, Healthy snacking available from your own cupboards.
Week 5: Self-awareness, Moderation, and Portion Sizes
Description: Eat for your body type. 3 strategies to prevent overeating. Self-awareness, body awareness. Tracking your fullness level. Change what isn’t working.
Knowledge: Macro breakdown for your body type, Recommended portion size guide, Moderation, Calorie education.
Week 6: Healthy Eating Check-in + Review
Description: Use this week to catch up on the lessons and guides, really plan your shopping list and meal prep, ask questions, share where you are stuck, get involved in the community forum, etc.! Repeat often until things become a habit!
Goal check in – how are you doing? Struggle? Schedule a meeting/call?
Week 7: Wellbeing Check-in + Review
Description: Use this week to review your progress, assess the impact of your changes on the other 7 areas of your wellbeing (e.g. emotional, occupational).
Description: The difference between self-care and self-comfort, the impact stress has on your body (and goals), and creating a healthy sleep routine.
Knowledge: Hydration, Good + Bad Stress, Caffeine effects, Self-Care, Sleep, Recovery, Wellness Pyramid
Week 10: Detoxing, Fasting and Finding what might be right for you
Description: Detoxes, gut health, and intermittent fasting…
Knowledge: Detoxes, Gut Health, Pre-biotics and pro-biotics, Fasting
Week 11: Movement
Description: While strength and cardio work is useful, your most optimal results you will come from NEAT movement and healthy eating as becoming a daily priority.
Knowledge: NEAT Movement
Week 12: Living out your sustainable change
Description: Your change journey
Knowledge: The Change Formula & using it to your advantage moving forward.
An action-focused Healthy Eating & Wellbeing Programme designed to progress you into looking, feeling and BEing healthier by Spring 2020!
Touch of Clarity 