Andrew Baker’s Post

Is It All Worth It? I had a conversation with a client before Christmas, and it went like this. Him - Is it all worth it? Me - Is what worth it? Him - All the focus on sleep, exercise, the right supplements, and eating right, is it worth it? Me - How do you feel? Him - I feel good, but should I feel better? (For context he works 60hrs + per week and has a family with 2 kids and a high profile/pressure role) Now I knew that he was about to head off on a two-week holiday, which would mean that his normal routine would be thrown out the window. It would mean late nights, poor sleep, a lot more alcohol, more food, a lot less movement, and very different to his current schedule. So replied. How about we revisit this conversation when you come back from holidays? These two weeks might give us a good reference point for how you actually feel. Fast forward two weeks, the conversation went like this. Him - It is all worth it. I honestly didn’t know how good I felt until I went back to how I used to live my life. I felt slow and sluggish, physically and mentally and I found that my mood was a lot less stable even though I was on holiday, I was reaching for more coffees than normal and even they weren’t helping. I actually hadn’t realised how good I really felt until I went back to how I used to feel. I won’t ever feel that way again and I can’t believe that was normal for me. You know what? I believe him. Once you feel good, and I mean really good mentally and physically you can’t un-feel it. That’s always going to be your reference point. If I do my job right, The changes are gradual, strategic, and measured. This means that they are sustainable, powerful, and achievable. Sometimes it’s easier for us to realise not how good we feel but that we don’t feel anywhere near as bad as what we did. I know that sounds strange because we are designed to think we will be unbeatable, something like the guy out of Limitless but that’s not real life. Remember the people I coach are always looking for optimal, they are always driving for their best, their standards are incredibly high and they often compare themselves to someone who usually either doesn’t have a family or the responsibilities they have, ironically it’s usually to an athlete they have seen on a Netflix documentary that also has the opportunity to sleep 13 hrs a night and train twice a day. Sometimes when you always have a destination/goal set so far ahead, you only see how far you’ve got to go, not how far you’ve come.

𝗔𝗿𝗲 𝗬𝗼𝘂 𝗟𝗼𝗼𝗸𝗶𝗻𝗴 𝗙𝗼𝗿 𝗔 𝗠𝗶𝗿𝗮𝗰𝗹𝗲 𝗖𝘂𝗿𝗲? The 𝗠𝗼𝗻𝗱𝗮𝘆 𝗠𝗼𝘁𝗶𝘃𝗮𝘁𝗶𝗼𝗻𝗮𝗹 𝗤𝘂𝗼𝘁𝗲 for this week is – “Love is the great miracle cure. Loving ourselves works miracles in our lives.” – Louise Hay. 🚀 Let's talk about the magical cure that's always within reach: love. Yep, you heard it right. Love, not just for others, but for yourself. I get it; it might sound a bit too 'zen' for your liking, but hear me out. I used to be in the same boat, drowning in frustration, overwhelm, and the whole emotional rollercoaster of being overworked. Eye rolls?🙄 Deep sighs? 😔Been there, done that. It might go against your grain, to prioritise yourselves or take time away from patients, work and other commitments. Let me tell you why you have to start prioritising yourselves – it is simple; you cannot pour from an empty cup.🫗 Here are five simple tips, on how you can love yourselves which will give you the miracle cure you are looking for. It is not rocket science and it is going to be easy to implement in your hectic schedule. 𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲: It doesn't have to be an intense gym session. A brisk walk, a quick home workout, or just two minutes of walking on the staircase – just move that body. 𝗙𝗶𝘃𝗲-𝗠𝗶𝗻𝘂𝘁𝗲 𝗧𝗶𝗺𝗲 𝗢𝘂𝘁:Yeah, I get it; you're busy. But trust me, five minutes won't make your world crumble. Take a breather, step outside, and let the world pause for a moment. 𝗨𝗻𝗽𝗹𝘂𝗴: Seriously, put that phone on silent. Disconnect for a bit. The constant notifications can wait. Give your brain a break. 𝗥𝗲𝗮𝗱 𝗮 𝗕𝗼𝗼𝗸: Remember the joy of getting lost in a good book? Rediscover it. Even if it's just a few pages before bed, let your mind escape. 𝗠𝗶𝗻𝗱𝗳𝘂𝗹 𝗕𝗿𝗲𝗮𝗸𝘀: In the middle of chaos, take a minute to breathe. Close your eyes, inhale, exhale. It's a mini-reset button for your sanity. Loving yourself is the secret sauce to surviving the chaos. So, go ahead, and sprinkle a bit of that magic into your routine. So, how about it? Which tip resonates with you, or do you have your self-love secret to share? #motivation #healthcareworkers

For anyone who is finding the start of the new year difficult to transition into after the Christmas holidays, or anyone who has been forced to slow down due to illness or recovery, this one’s for you 💗 I heard this on the Maisie Hill Experience podcast on my commute to work this morning. The podcast is titled “Taking Care of Yourself When You’re Sick” which I was initially drawn to because my manager is currently off sick and battling with a horrible virus and I was interested to see if there was anything I could recommend her on the back of listening to it. Too often, especially when our bodies take a hit and we get sick, the first instinct is to push through and carry on as normal. But this can slow down recovery and actually make us feel worse in the long-run. Our bodies are always trying to tell us something. The human body is so smart and intuitive that when it doesn’t get the care, nutrients and rest that it needs to thrive and keep you feeling your best, it will ALWAYS find a way to stop you in your tracks and scream that something’s wrong until you’re finally forced to listen and do something about it. Unfortunately (and we’ve all been guilty of this in some way or another) we don’t fully acknowledge how sick and rubbish we feel, or take time to listen to what our bodies need until we feel like we’re on deaths door and we’re physically and mentally drained and burnt out. Your inner critic will ALWAYS jump at the opportunity to tell you that you have to keep going, and that, if you stop and take time to rest and get recovered, you’ll be letting yourself and other people down, which makes us feel guilty - which makes us feel rubbish about ourselves. We internalise harsh, critical language that impacts how we feel about ourselves and how we take care of ourselves. One of the tips that Maisie Hill recommends is to approach these feelings and your recovery with a level of softness. Ask yourself, what do I *really* need to help me feel better? What does my body *need*? This will look different to everyone! More sleep? Soft PJs and wooly socks? A warm, comforting mug of tea (or beverage of choice) and hot water bottle? Snuggling up in bed like a marshmallow? Taking care of yourself is *not* a sign of weakness. If this resonates on any level, I’d recommend giving it a listen! #restandrecharge #healthtips #wellness #recovery #healthcoach

⁉️Are you feeling ☆anxious, ☆depressed, ☆exhausted, ☆frustrated, ☆irritable, ☆overwhelmed, or ☆stressed? These emotions are stored in our bodies, not just our minds. 🛌🏽Today, I woke up wanting to be productive, and catch up on my education and gaming, but ended up sleeping instead. While all my plans for Saturday went down the drain, I'm grateful for the rest I had all day. 💤Resting is essential to allow our bodies, minds, and spirits to rest in unison. It's easy to forget to take a break from the constant rush and emotions we face during the week. But our bodies eventually say, "Enough! What about yourself?" Resting helps us reflect on our accomplishments, progress, and growth, and be grateful for the opportunities and connections we've been given. It also helps us restore the emotional energy we've used during the week as well as rid our bodies of the piled-up emotions that we've stored up during the week. 🥱Was I sleeping during the week? Yes, I was. Was I going to bed in good time and having my full hours of sleep? Yes, I was. Was I resting in all the things I was doing as well as during my sleep? No, I wasn't. 🫶🏾Don't be like me, who was on an energy craze for weeks and ended up crashing down one full day. Remember, you are a goal of tender, love, and care that you need to factor into your to-do list or weekly targets. So take a break, rest, and restore your energy. Your body, mind, and spirit will thank you for it. ‼️Last but not least, remember that taking care of your body, mind, and spirit is essential for your overall well-being. It's important to give yourself a break and rest all three at once, not just one or two. Neglecting one can lead to feeling tired, restless, or even tense emotions. 💛🌻Make sure to take a day for yourself where nothing else matters but your self-care. You'll not only thank yourself for it, but you'll also approach the upcoming week with renewed energy and motivation to accomplish more than you thought possible. Remember, a healthy you is a happy you! #MentalHealth #Sleep #Resting #SelfCare #SelfLove #Awareness #TakeCareOfYourself #BodyMindAndSpirit

24 Easy Things You Can Do to Be Healthier and Happier in 2024 1. Say “thank you” instead of “I’m sorry” 2. Make your bed every morning 3.  Unfollow or Mute every account that doesn’t make you feel inspired 4. On days you don’t feel like exercising, try some Exercise snacks that you can do under 5 min 5. Clean out your closet 6. Schedule regular Body Check ups 7. Download a meditation app 8. Sit in Child’s Pose when you get stressed 9. Call a friend or coworker instead of texting 10. Eat the rainbow by trying a variety of fruits and vegetables 11. Go stargazing and get fresh air 12. Drink a glass of water before every meal 13. Try new Recipes 14. Go on more walks in nature 15. Go to bed five minutes earlier every night until you’re waking up without an alarm clock 16. Become a morning workout person 17. Declutter the playlists, pictures, apps, and notes on your phone 18. Prioritize your Friendships 19. Come up with an intention, theme, or affirmations for the year 20. Instead of FOMO, talk yourself into JOMO (joy of missing out) 21. Schedule multiple one-minute breaks into your workday to take deep breaths or walk around 22. Make a list of your top 10 sources of stress, and then identify solutions for each of them 23. Get sunlight first thing in the morning 24. Instead of eating less calories, add more nutrients. Follow Gunjan Kanodia for more such content. 💕

I'm gonna do something that not many people do on social media and that's to tell the truth. So many people claiming they have their shit together and they don't. So many people showing us the perfect life they are leading, they are showing us a sham. My word this year is realness, why? Because I'm sick of all the shit out there telling you how to live your life when you are your best judge, period. If social media is to go by you get up after a wonderful night's sleep (8 hours of course!), meditate, journal, exercise, stretch, have a cold shower, prepare a nutritional breakfast (whatever that means these days) eat breakfast but not too quick, get dressed noting how damn good you look by saying your daily mantras and this is before dealing with kids, husband or partner. That's all before work, dealing with clients, employees, customers, social media, business promotion, finance, networking, travel, planning ahead, working on your business instead of being in your business (😳) and at some point finding the time to eat something that's tasty but nutritious (whatever that is these days as the feckin goal posts change every five minutes) And then pulling yourself past the finish line to literally drop into bed, catch up with the social media world that tells you you could be doing better before eventually getting to sleep and doing all again in a few hours because just getting 4or 5 hour sleep would be a bloody miracle. It's no wonder we are all chasing this dream, because that's it is, a dream, nowhere near reality. I'm not gonna say I'm the answer to your prayers because I'd be lying, the only answer to your prayers is you. All these years you've been spewed on and lied to, it's no wonder you struggle to trust yourself. But what I can do is guide you. I don't have all the answers but I can show you how to feel better, with less stress and struggle. I can lead you to more energy, better sleep and better choices - for you, that bypass all the bullshit, the lies and judgement and most importantly, small changes that work. Sounds interesting doesn't it, a life without the bullshit, is that for you? Only one way to find out. Message NO BS below and I'll be in touch xx And heres a photo of me, tired and sleepy because I gave the other half a lift last night at 2am. Showing life isn't perfect, but managing it better does work and btw, no filters here ☺️ WYFSYFGxx

This EASY Morning Routine Will Blow Your Mind! Mornings can be brutal. We all hit snooze a million times and scramble out the door with messy hair and a half-eaten breakfast. But what if there was a way to totally turn your mornings around (and your whole day!) in just 10 mins? Forget crazy diets or weird exercise routines (been there, done that!). This is about the Million Dollar Morning Routine, inspired by an amazing book called "The Miracle Morning." And let me tell you, it's been amazing for me! So, Here's the catch: it's all about SAVERS.  Don't worry, it's not a new app! SAVERS is a way to remember these super helpful practices: S-Silence: Just 10-15 minutes of peace and quiet. Chill, meditate, breathe deeply - anything to clear your head. Think of it as a super relaxing coffee break ☕️ (minus the jitters!). A-Affirmation: We all need a little love! Write down 10 things you really like about yourself. Then, say them out loud in the mirror. You're a rockstar! V-Visualisation: Dream Big! Close your eyes and imagine your dreams coming true for 10 minutes. Feel the happiness, the success.It might sound silly, but trust me, it works! E-Exercise: Get Moving! Time to wake up your body! Do some jumping jacks, dance like nobody's watching, or go for a quick walk. Your body will be happy R-Reading: Brain Food! Read 5 pages (or more!) from a non-fiction book that helps you learn new things. Skip the gossip mags and feed your brain instead! S-Scripting: Superpower Scribble! Grab a pen and write down your thoughts, feelings, goals, and all the awesome stuff you are. ✍️ Do this for just 90 days and see the magic happen! You'll be more focused, positive, and ready to conquer anything. No more feeling like a sleepy mess before your coffee! ☕️ Ready to ditch the snooze and be your most awesome self? Let's do this! Ps: Comment below if you're ready to transform your mornings or share what changes YOU've made to crush your day from the get-go! #empowerment #lifepurpose #selfdoubt #personalgrowth #linkedinlearning #linkedincommunity #linkedin #procrastination #highperformancecoach #productivityhacks #confidencehacks #linkedincreators #mentorcoach #highperformance #coaching #executivecoaching #leadershipcoaching #beyourself #selflove

Weekends can be a game wrecker when it comes to weight loss and health goals. Here's why and how to not let the weekend set you back: 1. Your emotions flood to the surface - weekends tend to be less distracting which means all the stress, overwhelm and anxiety you've been repressing during the week causes you to crave/overeat comfort foods and snack more often. FIX - Take measures to regulate your emotions - meditate, journal, practice breathing techniques, connect with people that lift you up. Notice I didn't say keep distracting yourself/stay busy. 2. You stay up later than normal - this throws off your circadian rhythm and your hormones (stress, hunger, sleep) become dysregulated which increases your hunger and cravings leading you to desire obesogenic foods. FIX - try to stick to your regular bed time, but if that's not possible, eliminate accumulated sleep debt by napping during the day. 3. You tend to drink more alcohol - which causes you to make poor food decisions and get poor sleep, but also causes inflammation and water retention. FIX - this one is easy...don't drink (if weight loss is your goal)...go for the Bubly. Poor sleep and alcohol are two of the worst culprits when it comes to affecting weight loss outcomes. 4. Your routine is different - which means you skip meals or eat meals at different times and that affects our hunger cues throughout the day and increases your desire for food when it is time to eat. FIX - plan your meals ahead of time. You don't have to be restrictive, just be intentional. Decide, when, what and how much food you're going to eat during the day. Don't let your weekend run, you. You run your weekend! Check out this week's Man in the Arena Podcast (link in the comments) when I talk about other strategies to control your desire and hunger for food!

𝗔𝗻𝗼𝘁𝗵𝗲𝗿 𝗽𝗼𝗼𝗿 𝗻𝗶𝗴𝗵𝘁𝘀 𝘀𝗹𝗲𝗲𝗽, 𝘆𝗼𝘂𝗿 𝗺𝗶𝗻𝗱 𝗶𝘀 𝗿𝗮𝗰𝗶𝗻𝗴 𝘄𝗶𝘁𝗵 𝘀𝘁𝗿𝗲𝘀𝘀𝗳𝘂𝗹 𝘁𝗵𝗼𝘂𝗴𝗵𝘁𝘀 𝗳𝗿𝗼𝗺 𝘁𝗵𝗲 𝗺𝗼𝗺𝗲𝗻𝘁 𝘆𝗼𝘂 𝗼𝗽𝗲𝗻 𝘆𝗼𝘂𝗿 𝗲𝘆𝗲𝘀...𝗻𝗼𝘁 𝗮 𝗴𝗿𝗲𝗮𝘁 𝘀𝘁𝗮𝗿𝘁 𝘁𝗼 𝘆𝗼𝘂𝗿 𝗱𝗮𝘆... We are creeping up to the time of year where this is your reality. You've still got targets to hit at work 📈 But your diary is full of events that are doing your health no good. Yeah it's a fun time of year🎄 But the lunches, dinners and Xmas parties you have to attend are putting you on the back foot. The alcohol you consume makes getting a good nights sleep impossible. The next day, your decision making is off. You procrastinate. How do you expect your staff to pull their finger out when you are walking around at 70%. The nutritional choices you make are ruining your energy levels. A standard work day feels like you're walking up a steep hill. Your lack of exercise enhances that sluggish feeling. You aren't feeding your body with the right actions that are GUARANTEED to make you feel better. I'm never going to tell you to stop attending these events ❌ I understand they are needed to build solid working relationships. But you can't throw the prioritisation of your health out of the window completely. It will help you finish 2023 on the front foot. It will create momentum to get into a state of peak health in 2024. This December period could be the first time that you actually lose a bit of weight amongst the chaos. A skill you will be able to do every December. For that reason, I'm giving you a freebie. It's not a Christmas present. But I will coach you to; ✅ Lose weight ✅ Increase energy & productivity ✅ Handle the stress of year end better For FREE! The momentum we will build will through small, actionable habits... ...will be the foundation that we work from to lose a minimum of 18lbs by the end of Q1 💥 Setting your tone of reaching peak health in 2024. Send me a message now saying "INTERESTED" to be one of the 5 men who are embarking on this journey with me.

🌟 Personal Story - The Toughest Time of the Day 🌟 We all have those moments when the day feels overwhelmingly tough. For me, it used to be in the evenings, right before bed. After a long day of work and responsibilities, I would find myself standing in front of the fridge, searching for something to soothe the stress and exhaustion. Ice cream, chips, or anything within reach became my comfort, my way of unwinding. But this habit took a toll on my health, both physically and emotionally. I felt stuck in a cycle of stress and guilt, struggling to break free. One day, I decided enough was enough. I wanted to understand why I turned to food for comfort and how I could change this pattern. Through mindfulness and self-compassion, I began to listen to my body and emotions more carefully. Here’s what helped me: 1. Identifying Triggers: I started journaling to understand what triggered my late-night eating. Was it stress, boredom, or something deeper? 2. Creating New Rituals: Instead of reaching for a snack, I developed new evening rituals. Reading a book, meditating, or taking a warm bath became my new ways to relax. 3. Mindful Eating: I practiced mindful eating during meals to better tune into my hunger and fullness cues. This helped me appreciate food more and reduced the urge to snack mindlessly. 4. Seeking Support: I leaned on friends and family for support and accountability. Sharing my journey and struggles made a significant difference. The journey wasn’t easy, and it took time and patience. But today, I have a healthier relationship with food and myself. I’m more in tune with my body and emotions, and I’ve learned to cope with stress in healthier ways. If you’re struggling with emotional eating, know that you’re not alone. It’s a common challenge, but with awareness and support, you can overcome it. 🌟 What’s your toughest time of the day, and how do you navigate it? Share your stories and tips in the comments. Let’s support each other on this journey to better health and well-being! 💬 P.S. If you are an emotional eater looking for a supportive community, check us out at: https://lnkd.in/eujArqRt #EmotionalEating #MindfulEating #WellnessJourney #HealthyHabits #SelfCare #MentalHealth #StressManagement #PersonalStory #CommunitySupport #OvercomingChallenges