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How to Keep Going Even When You Have an Injury

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  An injury doesn’t mean everything stops. While your body heals, your momentum, mindset, and progress can continue in different ways. Here’s how to keep moving forward when physical limitations try to hold you back. Shift your definition of “keeping going” Keeping going doesn’t always mean doing the same thing at the same intensity. It means maintaining forward motion in whatever form is available to you. If you can’t run, you can walk. If you can’t walk, you can do chair exercises. If you can’t exercise at all, you can visualize, plan, and learn. Movement takes many forms. Focus on what you CAN do Every injury leaves something untouched. Injured your ankle? Your upper body is fine. Shoulder problem? Your legs still work. Even if you’re dealing with something more limiting, you can almost always find something—breathing exercises, mental training, gentle stretching, or nutrition improvements. Make a list of what’s still available to you and commit to those areas. Create a modified...
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Coaching clients

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  Please note this example of what I do with a client. When we first started working together, my client, Gina, was struggling to make healthy eating choices and establish healthy habits both during the week and on weekends. Like many of my clients, over time Gina figured out systems and habits that made her weekdays go so much better (e.g. she started making her lunch the night before, she meal planned dinner with her husband Sunday nights, she started getting regular grocery deliveries, etc.), but weekends continued to be a big struggle. Week after week, Gina and I would meet and she would tell me how frustrated she was that her weekend, once again, got off track. I asked Gina if she was making a plan for weekends.  Was she (in advance) thinking through what social engagements and plans she had for the weekend and then deciding how she would handle each one, eating-wise? Gina said that she was doing it a little bit, but mostly informally and in her head (not writing anything...
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Depression how can we overcome it?

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  When depressed, individuals experience limited pleasure or interest in day-to-day activities and/or a consistently depressed mood. Because of this, individuals experiencing depression often pull back from life by not engaging in activities they used to enjoy before becoming depressed. We wouldn’t expect someone to get involved in an activity they aren’t going to enjoy. Another common symptom of depression is fatigue. One of my clients described their depression as constantly wearing a backpack full of bricks. As with obtaining limited pleasure from activities, feeling fatigued often leads depressed clients to become less active because they don’t feel like they have the energy to do much. This presents a problem because the less active people with depression are, the more depressed they tend to get. Why does this happen? One reason is that they deprive themselves of the potential for positive experiences. For instance, a client of mine I’ll call Jay became depressed after he lost...
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  How to Stay Motivated When Building Habits The honest truth about motivation — and what actually keeps you going   You started strong. You had a plan, maybe a journal, definitely a fresh sense of possibility. Then life happened — a bad week, a missed day, a creeping sense that maybe this habit just isn't for you. Sound familiar? You're not broken. You're just human. And here's the thing most habit content won't tell you: motivation isn't supposed to carry you forever. It's a spark, not a fuel source. The goal is to build systems that work even when your motivation has gone quiet. In this post, we're going to look at why motivation fades, what research actually says about sustaining habits long-term, and the practical strategies that make a real difference.   Why Motivation Fades (And Why That's Normal) Motivation is driven largely by novelty and anticipation. When you start a new habit, your brain releases dopamine — that feel-good chemical associa...
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Aaron Beck’s daughter

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  Judith S. Beck  ( born May 5, 1954) is an American  psychologist  who is best known for her work in  cognitive therapy  and  cognitive behavioral therapy . Her father is  Aaron Beck , the founder of cognitive therapy, with whom she has worked on many occasions. She received her doctoral degree from the  University of Pennsylvania  in 1982. She continued her father’s work in the USA and exposed cbt to the world. And I myself continue to do cognitive behavioral therapy in New Zealand to encourage people to learn to use it for their mental health. We can overcome depression. Judith has released more than one book about cbt.  If you want more information please check out these links and resources. Understanding cbt About Judith Beck https://tranquilitynz.com/
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History of CBT

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  Aaron Beck This guy has done amazing work and I admire him for this use of cbt cognitive behavioural therapy today. Aaron Beck  lived in several locations throughout his life, though he spent the vast majority of his career and later life in  Pennsylvania .   Early Life:  Beck was born and raised in  Providence, Rhode Island . He attended Brown University in Providence before moving to  New Haven, Connecticut , for medical school at Yale. Early Career:  He held residencies in  Framingham  and  Stockbridge, Massachusetts . Professional Years:  In 1954, he joined the faculty at the  University of Pennsylvania  and settled in the  Philadelphia  area . He lived in  Wynnewood, Pennsylvania , for much of this time and raised his family there. Later Life:  He remained in  Philadelphia  for the rest of his life, co-founding the  Beck Institute  there in 1994 . He passed away at his ho...
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