5 top tips for being mentally prepared when endurance cycling

Northampton Road Cycling Club have 6 members taking on the challenge of cycling from John O'Groats to Lands End over 9 days in August 2012 - here are 5 top tips I put together for them to prepare themselves mentally.

1. Before you start each day together or individually visualise the days cycling ahead - what will you

 - See

- Hear (both inside your head as well as externally i.e. what will you be saying to yourself)

- Feel (again both internally and externally)

and imagine how you will feel when you have accomplished that days cycling.

2. Acknowledge that there will be easy times and tough times.  Remember to enjoy the easy parts and knowing that there will be tough times means you can prepare mentally for them and they won't come as a big shock to the system!

3. Be careful of using the word don't.  i.e. 'don't stop' - our brain deletes the negative 'don't' and just understands the 'stopping' this is what it tells the body to do and you end up stopping!  Give yourself a positive mantra to repeat instead.

4. As cyclists you physically work as a team - make sure you also mentally work as a team.  Take it in turns to be navigator, cheerleader, the one who points out the amazing places you're cycling past!

5. Give yourself a pat on the back both mentally and physically at the end of each day - have a reward.

Most of all enjoy it!

If you want to find out more about their challenge then check out their website Northampton Road Cycling Club

Leadership Lessons from another perspective...

On LinkedIn recently they have picked up a series of 5 Leadership Lessons from The Godfather, Star Trek and Hans Solo (my personal favourite but I was always more Star Wars than Star Trek!)

So I thought were else can we learn from, and while looking up for inspiration stumbled over the cat! So here are my 5 top Leadership Lessons from the Cat.

1 - Take the pill with the cheese

If you or your team have got something unpalatable you need to do then make sure you plan in a reward for once it's done

2 - Continually paw owner in face until they get up and feed you.

While I'm not advocating any sort of violence - persistence is key. If you believe in something then keep going, you only fail if you stop - Think Edison and 1000 ways not to invent the light bulb!

3 - Stare at owner until you have eye contact then immediately stare at bowl that requires fresh food (even if what's there has only been in the bowl for 10 mins...)

Communicate your message in a way that works for the person you are working with so that it makes sense to them.

4 - Stare randomly into space

Give yourself space to think - if you're stuck with a problem then let it go from your conscious mind and you'll be surprised how easily and quickly the answer you're looking for will come to you

5 - Press random combinations of keys while walking across the laptop

You'll be amazed at what short cuts there are to your programs and what different combinations can do - then finding out how they work is a great learning process and once done not forgotten - so what are your short cut keys?

Hope you enjoyed this bit of fun before Easter and have a great few days off.

Networking on the Move

It's always great when you have an idea and other people like it! And so it was with Networking on the Move. After a conversation at a Business Beacon networking meeting with Pam Woods we both decided that getting people together for a walk and gentle easy exercises (for those that wanted) is a great way to start the day and Energise peoples bodies, brains and business.

Our muscles need oxygen rich blood to really work properly and the brain is no different. Getting outside and moving means that everyone gets to talk and really start to get to know each other in a much more powerful way than just hearing a one minute pitch! It means we can understand each other and our businesses on a completely different level and therefore it's not about what we can sell to each other but how we can help promote and build relationships with each other - and people buy from people!

What is also important to me is that people also get to find out how to keep fit and healthy in an easy way, no need for lots of expensive equipment or gym fees and feel really invigorated for the day . Good health = Good Business - but that's a blog for another day!

And so the first Networking on the move was launched on 21st March at Bedford Priory Marina. We meet every third Wednesday of the month at 8.00am for the walk, exercises and business discussions which is then followed by some light refreshment in the Beefeater, finishing about 9.30am

Remember to book on by following the link http://goo.gl/JtYi9

Graham Childs Michael Darvell, Pam Woods, John Guinn, Me

'Networking on the move is an excellent innovation. It was good to be out in the fresh air with plenty of opportunity to chat and gain useful pointers from Annie to stay fit in simple ways. The walk left me feeling energised for the day ahead but was by no means too strenuous - even for someone like me who doesn't go near the gym!'

Michael Darvell of Darvell Consultancy Ltd

What leap will you take this year?

Well February is nearly at an end and this year we have an extra day! So will you spend it doing all the things you normally do in a day or are you going to do something different with it, what leap will you take that may be fun, exciting, different even frivolous.

Traditionally this was the day that If you're female you get to do the asking for your partners hand in marriage. Although beware Bachelors as in those olden days a man was expected to pay a penalty such as a gown or money if he refused.

If you're born on 29th February do you pick the day before or day after to celebrate on those 3 years in between your birthday? Astrologers have said those born on this day have unusual talents and personalities reflecting their special status!

The reason we have a leap year is because we need to keep our calendar in alignment with the Earth's revolutions around the sun. It takes the Earth 365.242199 (apparently that's approximate!) days to circle once around the sun, but our calendar has only 365 days in a year so we need to catch up with the extra quarter (approx.) each year

So back to my original question - What leap will you take this year? Is there something you've only given about a quarter of yourself to and you need to give it all of you. What have you been putting off as it feels a bit risky to do, it might be easy to do, but has been easy not to do. Take the leap, stop thinking about what part of it might not work or might go wrong and think about how much you can gain from giving all of your attention to it.

Not sure where to start then try one of these...

· Share your vision for your business with someone new

· Make different choices throughout the day have something different for breakfast, take a different route to work...

· Clear one hour to go for a walk and enjoy the space you get

Here's a few quotes you might like

'Leap and the net will appear' John Burroughs

'Man cannot discover new oceans unless he has the courage to lose sight of the shore' Andre Gide

'The two important things I did learn were that you are as powerful and strong as you allow yourself to be and the most difficult part of any endeavour is taking the first step making the first decision.' Robyn Davidson

'To be alive at all involves some risk' Harold Macmillan

'Go out on a limb. That's where the fruit is' Jimmy Carter

Having a Plan

It's that time of year when we all seem to start off with lots of New Year resolutions and come the end of the month some of the enthusiasm starts to dwindle and achieving our aims suddenly seems a long way off.

Well how about doing things a little differently this year.  Instead of worrying about lots of new resolutions how about remembering what you did really well last year and plan to continue doing more of it this year.  We often get caught up in having to do things differently and yet it's important to make sure we keep doing the things that have worked and will continue to work.

Why don't you take a moment to think about 3 things you did last year that really delivered results for you in your business.  Write them down, what were they, why did they work, how did you do them, what other situations could you use that type of thinking in?

When you know what has worked for you in the past and how you did it then you can start to think about what you want to achieve this year.  Starting from a positive place of already knowing you can deliver results.

Then you can start to think about want you want as your challenge for this year.  Have you made it a balanced challenge - is the outcome you want to achieve challenging enough to keep you interested and realistic enough to be achieved?

Along the way how will you know you are getting there, what are the smaller goals that will deliver the big one, if you know the small steps you can recognise them as you go and tick them off.  Then it's a case of thinking through what might get in the way of achieving your outcome, if you think about this now and how you will overcome some of the issues then when and if they do appear you can say to yourself - 'I thought that might happen and here's my plan to deal with it' thereby making what might have seemed an insurmountable wall, just a brick to step over as you continue on your path

So plan your year and outcomes remembering to keep what you have learned with you, live in the present and plan for your future.  I'll leave you with some quotes

He who fails to plan, plans to fail - Proverb

Planning is bringing the future into the present so that you can do something about it now - Alan Lakein

Good fortune is what happens when opportunity meets with planning - Thomas Edison

To accomplish great things, we must not only act, but also dream, not only plan, but also believe - Anatole France

Good plans shape good decisions.  That's why good planning helps to make elusive dreams come true. - Anon

Ice The Cake - The InCREDIBLE Wedding Supplier of the Year Awards

I was very proud to be asked to be a sponsor at the Ice the Cake The InCREDIBLE Wedding Supplier of the Year Awards and yesterday we had the event with all the finalists.

One of the things I love about my work is being able to meet and work with people who are passionate about what they do and how they do it.  In the room yesterday were people who have made their work about creating and supporting couples on their most special day - their Wedding Day.

There was a wonderful energy and buzz all day as people celebrated their achievements and recognition from their clients and each other and there was much fun, laughter and a few emotional moments.

I for one enjoyed myself immensely and my only regret was that I didn't get to talk to everyone in the room.  I was given time to tell a story (which is below) as I wanted everyone to recognise what they bring to their business and hope that they left knowing what they wanted their badge to say (that will make sense once you've read the story!)

I've also attached some pictures of the day - those that know me may be surprised to see that a) I'm not wearing a hat and b) I'm actually in a dress - don't worry normal service has been resumed today!

I am going to list all the categories, winners and highly commended finalists as I think they all deserve a mention and they were:-

Most Supportive Wedding Supplier 2011

Winner - Claire Ogden Designs

Highly Commended - Your Wedding at Loch Lomond and Danby Castle Events

Most Professional Wedding Supplier 2011

Winner - L.O.V.E. Bouquets

Highly Commended - Absolutely Divine Cupcakes and Lomond Beauty

Best on the day Wedding Supplier 2011

Winner - Eclipse Photography

Highly Commended - Beauty Weddings and Emma Lucy Photography

Most Beautifully Bespoke 2011

Winner - Kathryn Deeley Wedding Stationary

Highly Commended - CakeyPigg Originals and Flutterby Couture

Most Innovative Wedding Supplier 2011

Winner - Clevercow Cakes

Highly Commended - My Little Wrapper Chocolate Bars and Zankyou

Most Inspirational Wedding Supplier 2011

Winner - Cedar Events

Highly Commended - Something Special Flowers and Cerendipity Events

Most Entertaining Wedding Supplier 2011

Winner - Stick It On Wedding Services

Highly Commended - Creation Station and Timothy Lee Toastmaster

Special Recognition Awards 2011

Kate Lewis Design

My Little Wrapper Chocolate Bars

Sponsors Choice Awards 2011

CakeyPigg Originals

The 'Credible and Incredible' Wedding Supplier of the Year 2011

L.O.V.E. Bouquets

Congratulations to everyone!!

So the story I told...

The Gardener's Badge - Author unknown!

A landscape gardener ran a business that had been in the family for two or three generations. The staff were happy, and customers loved to visit the store, or to have the staff work on their gardens or make deliveries - anything from bedding plants to ride-on mowers.

For as long as anyone could remember, the current owner and previous generations of owners were extremely positive happy people.

Most folk assumed it was because they ran a successful business.

In fact it was the other way around...

A tradition in the business was that the owner always wore a big lapel badge, saying Business Is Great!

The business was indeed generally great, although it went through tough times like any other. What never changed however was the owner's attitude, and the badge saying Business Is Great!

Everyone who saw the badge for the first time invariably asked, "What's so great about business?" Sometimes people would also comment that their own business was miserable, or even that they personally were miserable or stressed.

Anyhow, the Business Is Great! badge always tended to start a conversation, which typically involved the owner talking about lots of positive aspects of business and work, for example:

• the pleasure of meeting and talking with different people every day

• the reward that comes from helping staff take on new challenges and experiences

• the fun and laughter in a relaxed and healthy work environment

• the fascination in the work itself, and in the other people's work and businesses

• the great feeling when you finish a job and do it to the best of your capabilities

• the new things you learn every day - even without looking to do so

• and the thought that everyone in business is blessed - because there are many millions of people who would swap their own situation to have the same opportunities of doing a productive meaningful job, in a civilized well-fed country, where we have no real worries.

And so the list went on. And no matter how miserable a person was, they'd usually end up feeling a lot happier after just a couple of minutes listening to all this infectious enthusiasm and positivity.

It is impossible to quantify or measure attitude like this, but to one extent or another it's probably a self-fulfilling prophecy, on which point, if asked about the badge in a quiet moment, the business owner would confide:

"The badge came first. The great business followed."

A few special mentions as well for the following for all the work they put into making the event amazing.

Sue Page owner of Ice The Cake

Kate Seber of Seber Weddings and Events

Kate Lewis of Kate Lewis Designs

Ally Jones of My Little Wrapper Chocolate Bars

Natalie Trice of TallyPR and Sponsor

Leigh Quinnel of Leigh Quinnel Photography

Frank Miller of Frank Miller Photography and Videography

Jamie Page of Specialist Cars, Tring and Sponsor

and so to the photos!

 The Winners

 The Finalists

 Me with Kate Seber (centre) and Sue Page (right)

 L.O.V.E. Bouquets - Overall Winners

 Sponsors Choice Award with Natalie Trice (left) and the Winner CakeyPigg Originals (centre) and Me.

 Me with Timothy Lee Toastmaster

 Me with Stick it on Wedding Services

 Me with Emma Lucy Photography

 Me with Beauty Weddings

 Me talking!

 Me talking some more!

Me with the other Sponsors Jamie Page from Specialist Cars, Tring and Natalie Trice from TallyPR

Do you take a break?

I found this article from the BBC first published in June 2010 and thought that as people are feeling the pressure and strain more, how many more people are causing themselves problems and illness through not taking a break when at work. How much more healthier would we be and how often would we only have to do a task once if we did stop and take a break?


One in four 'works all day without break' – survey
BBC article – June 2010

One in four people in the UK often works all day without taking a break, a survey suggests.

More than half of the 3,000 people polled by the Chartered Society of Physiotherapists said they went to work when feeling unwell or stressed. Staff shortages were cited as a cause of stress and why breaks were skipped.

While work can contribute to people's mental and physical well-being, overworking can lead to health problems, the CSP warned.

Back pain
While a quarter of those polled took no lunch break at all, a third worked through most of theirs. Half of those who did so said it was because they had too much work to do, and a third because there were not enough staff to do the work required.

Working in the same position for long periods at a time meant many complained of physical pain. The CSP warned that poor working practices increased the risk of chronic musculoskeletal disorders, like back pain - one of the most common reasons for long-term sickness leave in the UK.

Stress was also an issue, with more than 40% feeling stressed at least once a week. For many of these people, staff shortages and a heavy workload were at the root of their anxiety.

Last year, the health watchdog NICE urged employers to do more to tackle stress and anxiety in the workplace.

Alarm bells
Sickness absence and "sickness presence", when staff come to work feeling unwell, is estimated to cost employers and society about £35bn each year in reduced productivity, sick pay and benefits. At least some of this could be recouped through healthier working practices and helping employees access treatment for musculoskeletal disorders, the CSP said.

"Work is good for us and can contribute to our physical and mental well-being - but not when overworking means people don't have the time or energy to look after their own health or when staff are at work but not fit for work," said Ann Green, chairman of the CSP.

Ben Willmott, of the Chartered Institute of Personnel and Development, said: "These findings should ring alarm bells for employers.

"A certain level of pressure at work is of course desirable. However when the pressure people face exceeds their ability to cope - in other words stress - it is likely to lead to time off work and is linked to conditions such as depression, anxiety and heart disease."


What are your thoughts, do you work through your breaks and if so why? I would love to hear from you!