My wonderful, beautiful sister bought me a copy of “The Rule of 10-10-10” by Suzy Welch many years ago and it was one of the easiest and most helpful reads because she provides a super simple decision making strategy that can be used for everything from what you’re putting in your mouth to how you’re living your life. 

Every time Suzi finds herself in a situation where there appears to be no solution that will make everyone happy, she asks herself three questions: 

What are the consequences of my decision: 

• In 10 minutes? 
• In 10 months? 
• And in 10 years? 

HOW TO USE THIS SIMPLE STRATEGY 

Ask yourself daily: 

• How will the choices and decisions I’m making now, this minute, about everything (how to use my time, energy, thoughts, focus, attention, body, my choices and decisions, about what I eat, drink, spend my money on and the people I have in my life or not have in my life) 

• Matter in 10 minutes, 10 months, 10 years 

LOOKING AHEAD 

The k...

Are you a rule follower or a rule breaker? 

Did you know rules are to stop anarchy? If there were no rules then life would be chaotic. But the rules we live by are often out-dated and preventing us from reaching our goals and ambitions. 

So as you step into 2024, think about the rules you were raised on: 

• Rules of your family 
• Rules of school 
• Rules of religion 
• Rules in your social groups 
• Rules in every facet of your life 

Now think about your own person rules that you live your life by: 

• Rules about weight loss 
• Rules about work 
• Rules about love 

• Rules about money 
• Rules about others 
• Rules about what success you can have 
• Rules about what you allow yourself to experience 
• Rules about life 

• Rules about the home 

Your rules are the collection of rules gathered throughout your life and this is how you're living your life right now.  

“Some rules are nothing but old habits that people are afraid to change.”  

Therese Fowler 

It’s ti...

Woop woop, it’s nearly Christmas!  

Here’s 8 Ways to Make Christmas 2023 Your Merriest Christmas Ever 

1. Laughter really is the best medicine (see last week’s blog for more on that!). Christmas can be a real mixed bag of emotions as we know and there doesn’t always feel like there is a lot to laugh about, yet with a little poking, a little prodding, a little tickle here and a little chuckle there, we can elevate our own mood and (sometimes) the mood of others. If you’ve got something super serious and intense going on, firstly, I’m sorry to hear that, because that stuff sucks, and secondly, a little chuckle or giggle here and there is important just to break through that tension, we all need relief, and so do you. 
    
2. Beat the festive season blues with happy tunes to dance to, the geekier the better: Kylie Minogue Locomotion, Abba Dancing Queen or just some good old favourites Status Quo Rockin’ All Over The World, Slade Gudbuy T Jane and their own fab Christmas song, Skyhooks, ...

Life can feel very serious sometimes can’t it?  

There are always a zillion reasons to feel cautious, concerned or even afraid, but equally there are always a zillion reasons to feel interested, light-hearted and a little bit playful.  

What if we remind ourselves every morning when we get up, that “today, I will remember to pause for some playfulness”? 

But why should you pause for playfulness I hear you ask?   

Because we‘ve have a brain that’s always on alert for things to be concerned about and all our internal chatter and dialogue, which is negatively geared because it is on alert, never stops. 

We’re also emotional beings and by default, your emotions are always reactionary to your environment.   

We need to stay playful and make the most of this totally mystifying thing called life. 

We don't know why we're here so we might as well do things that make us feel those good feelings and enjoy every waking hour as much as we can.  

If you’re overwei...

We all know the feeling when life loses its vibrancy, and our mojo seems elusive don’t we?

Join me this week and discover how you can recover your inner hum, boost confidence, and embrace a life filled with energy and purpose.

It's time for a Personal Health Leadership™ revolution. Are you ready to find your freedom and step into the driver's seat of your life?

Tune in to this week’s episode of The Weight is Over™ and join us in exploring the secrets of Personal Health Leadership™, empowering you to regain control, overcome obstacles, and find your freedom.

Watch this great episode of Dietless Living 360 Degrees The Weight is Over™ on YouTube or listen to it on Spotify, iTunes, Google, or Amazon Music and find out. 

I've put together a list of simple yet effective ways for you to embrace the joy of Christmas this year.  

Let’s take a proactive, relaxed approach to 🎅Christmas and enjoy the festivities by taking the pressure off: 

😃💲Take the pressure off of your credit card and bank account: 

If people are old enough that they no longer believe in Santa, flying reindeer and elves, feel comfortable to give the gift of connection. This will relieve you of the pressure of gift preparation and the financial burdens that excessive gift giving can create. The best gift is genuine connection:  

• having real conversations with people 
• listening deeply  
• giving the gift of loving touch, hold someone’s hand, give them a longer than normal hug.  

So many people are never touched lovingly and neutrally by other human beings. Did you know that we need 5 hugs a day for general well-being and happiness? 

😃🧡Take the pressure off of your friends and families credit card and bank accou...

We all aim to eat well don’t we?  

But navigating the shopping isles and the confusing world of weight loss and health products can leave us puzzled about what is and isn’t good for our health and waistline. 

Today I’m sharing some ideas about how to not only achieve a slimmer waistline but a life filled with: 

*Vitality 

*Energy 

*Joy 

Personal Health Leadership™ is how you step out of the waiting room, find your freedom and step into a healthier, happier, lighter you. 

Tune in to this week’s episode of The Weight is Over™ and join us in exploring the secrets of Personal Health Leadership™, empowering you to regain control, overcome obstacles, and find your freedom.  

Watch this great episode of Dietless Living 360 Degrees The Weight is Over™ on YouTube or listen to it on Spotify, iTunes, Google, or Amazon Music and find out.  

If you’re looking for an easy way to navigate through the minefield of food choices so you can lose weight and gain health and kick yo...

I was thinking about you this morning when I woke, thinking where am I going to fit in time to write a newsletter to you today? 

My mind said, “Hurry up Katie! You've got a lot on today, you don't have time to sit and write a newsletter!” 

But, I know you read my newsletters and I wanted to write to you and to connect with you today so I ignored what my mind was saying and my instinct to just hurry up and get on with things and I went ahead and did the opposite! 

Did you know that your daily instinct has you doing the same things over and over again? 

That's why I teach my clients how to go against that natural daily instinct and do the opposite. 

It’s only when you go against that instinct and stop following your daily routines and habits that new experiences can then flow into your life. 

If you’re feeling stuck right now, in your weight, health, life, happiness or mindset, it’s because daily habits, rituals and responses are governing you thoughts, feeling...

It feels like it’s an end of year thing but really, if you’re suffering from restless nights, it’s probably been going on for a long time hasn’t it? You're not alone, there are 100’s of women waking up feeling drained. Life is hectic, and our minds love to buzz with to-do lists, worries, and everything in between, leaving us feeling both wired and tired at the same time.  

But here's the thin, consistently getting a decent night’s sleep is a game-changer, not just for how you feel in the morning but for your weight management, mood, and overall health. 

Join me in today’s conversation as we shift the narrative and take charge of our vitality, reclaim our energy and well-being through the joy of a good nights sleep.  

Tune in to this week’s episode of The Weight is Over™ and join us in exploring the secrets of Personal Health Leadership™, empowering you to regain control, overcome obstacles, and find your freedom. 

Watch this great episode of Dietless Living 360 Degre...

Have you ever compared yourself to others, especially when it comes to your body? 

It's ok to do that if you’re looking around to see what results other people are getting for the purpose of improving your own results by learning from others and by asking yourself if you’re putting in 100% effort, whatever that is for you. 

What’s not ok is comparing yourself to others and beating down on yourself for not being the same, or better, than them. That is the ego hard at work and it rarely serves us, unless of course it propels us to take action.  

If you find yourself comparing yourself to others, I invite you today to give yourself a reality check.  

Our bodies, life, skills, knowledge and experiences are all as vast and varied as the cosmos itself. 

If you’re going to compare yourself to others, then make sure to turn it into a forward propelled experience by asking yourself:  

• Can I or do I, want to do more?

• What more can I do?

• What do I think I

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