Hello and welcome to A Bit Of A Boost with me, George Anderson

I'm a wellbeing and performance coach, speaker and author and this podcast brings together guest experts, inspirational stories and ideas that I hope will you a bit of a boost.

My guest on today's show is Cath Bishop, a personal trainer and women's wellness coach who has a deep passion and commitment to self-healing.

We get into a number of different topics in our conversation today, including inflammation, menopause, fibromyalgia and plant-based nutrition.

Cath shares some really practical ways to reduce inflammation and why it can be beneficial, and some of the other ways that she works with her clients to help them boost their wellbeing and energy.

She has a brand new online wellness programme – the 'Complete Body Reboot'  - which specifically helps menopausal women regain control of their health, as well as live lunchtime workouts and a whole range of other useful resources on her website

I think you'll find today's episode interesting and uplifting, and packed with ideas to give you a bit of a boost.

Connect with Cath on all the socials:

Facebook: https://www.facebook.com/MenopauseResetCath

Instagram: https://www.instagram.com/menopause.reset

Website: https://www.menopause-reset.com/online-wellness-programme

Reboot30 Live workouts: https://www.menopause-reset.com/live-lunchtime-home-workouts

Hello and welcome to A Bit Of A Boost with me, George Anderson

I'm a wellbeing and performance coach, speaker and author and this podcast brings together guest experts, inspirational stories and ideas that I hope will you a bit of a boost.

10 years ago I was mid-way through running 10 marathons in 10 days and it felt fitting that I record an episode on the topic this week as I reflect on this challenge.

There were 10 big lessons that I took away from this challenge that I recorded soon afterwards, and reading back over them recently made me realise how many of them I have ingrained into my life.

This episode delves into each of these lessons and how they apply to a variety of different aspects of life beyond running or sports, and then as I went to upload the episode I realised that I did actually record a similar episode about 2.5 years ago!

The one that seems to resonate in particular is 'you can only run the road that you're on', hence the name of this particular episode.

So here we have it, my updated version, possibly with a few new reflections in case you're feeling short changed by having a repeat topic to listen to!

Hello and welcome to A Bit Of A Boost with me, George Anderson

I'm a wellbeing and performance coach, speaker and author and this podcast brings together guest experts, inspirational stories and ideas that I hope will you a bit of a boost.

There's a 'mild to moderate controversy warning' for today's episode, as we get into the topic of stretching… not 'the best ways to stretch', but exploring the question 'should we be stretching at all?'

As trainers we're taught the importance of stretching as part of a warm up routine to help avoid injury and to enhance the performance of your body during the workout.

Then at the end it's essential to stretch the muscles to return them to their original length, reducing muscle soreness and tightness the next day.

Then of course it's important to include developmental stretches in your routine so you can increase your joint range of motion and maintain flexibility through your life.

My guest today is Ryan Phillips, a personal trainer and Muscle Activation Technique (MAT) expert and in 2008 we sat side by side in our very first seminar on MAT at a fitness convention where we learned that maybe all wasn't as it seemed with these so-called 'rules' about stretching.

For me it was interesting, for Ryan it was the start of a long journey into his education in MAT, and a successful practice that he now combines with personal training.

In our conversation today we start off by talking about some of the changes we've both seen in the fitness industry over the last 2 decades, and get into a topic I find fascinating which is why some people are 'low responders' to different types of exercise.

If you've ever wondered why some people get far better results than others despite doing the exact same training, this will give you some interesting insights!

And then we really get into MAT, what it is and even some simple ways you can start applying the principles today.

We discuss why, if stretching is so ineffective - or even BAD for us - it can feel so good?

Ryan explains what's actually happening to our muscles and joints when we stretch, and the role the nervous system has to play in muscle tightness.

Ryan is a true master of the work that he does and his Instagram page @muscleactivation is packed with education, case studies and tip to help you move better, get stronger and reduce injuries.

Have a go at some of the exercises and movements that Ryan suggests during our interview, and notice what a difference it makes. 

As well as Instagram, you can connect with Ryan and find out more about his 'Get Activated™️ Programme of Isometrics' on his website:

https://www.phillips-fit-brighton.co.uk/get-activated

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Some of the research that Ryan mentioned in our interview is listed here:

Welcome back to Season 3 of the A Bit Of A Boost podcast!

And what a start to season 3, as I welcome back a guest from episode 27, positive psychologist, happiness expert and all round wonderful person Vikki Barnes!

During my time off I relaxed by reading her brand new book 'Free Happiness', made many notes, and decided that I'd ask her to join me again here on the podcast for another chat about happiness, positivity and life in general.

We talk about festivals, working with Sir Richard Branson, optimism, acceptance and enjoyment, as well the difference and overlap between vulnerability and authenticity.

You can find Vikki's book on Amazon here:

https://www.amazon.co.uk/Free-Happiness-art-science-positivity/dp/B0997RJW3L

Follow Vikki on social media here:

https://www.instagram.com/drvikkibarnes

https://www.linkedin.com/in/drvikkibarnes

https://twitter.com/DrVikkiBarnes

And her website here:

https://www.drvikkibarnes.com

A couple of weeks ago I was in the North East visiting my mum and I dropped my friend Dean Coulson a line to see if he was around for a workout.

Dean is a coach and trainer with a very similar set of beliefs to me when it comes to how to approach holistic wellbeing, and our training sessions are always peppered with fascinating conversations.

I knew Dean would make a great guest for the podcast, and the timing was perfect as his brand new book THRIVE! is published today! (July 22 2021)

Dean's personal story is inspiring, and he ended up leaving a career in IT to open a gym and become a lifestyle coach working predominantly with men. He's been practicing martial arts for 30 years and we talk today about some of the lessons he's taken from the sport that other non-practitioners could also benefit from.

We get into talking about Dean's 4 elements of health and wellbeing - physical, mental, emotional and spiritual - and keep coming back to a central question that we are always asking ourselves - though usually subconsciously - "am I safe?"

The answer to this question is often the reason why we struggle to do the things we said we were going to do, and keep repeating patterns of behaviour that we know are harming or limiting us.

As well as delving into the book, I wanted to make sure that through our conversation we extracted a few solid takeaways that you can begin to apply immediately to your own life.

You can order a limited edition hardback copy of THRIVE! from Dean's website here:

https://www.theleanwarrior.com/thrive-pre-order-page

You can also follow Dean on social media here:

https://www.linkedin.com/in/deanncoulson

https://www.instagram.com/dean_n_coulson

https://www.facebook.com/DeanNCoulson

One of the things that continually intrigues me is how people perform consistently at a high level. Whether it's in their work, their sport or any other area of their lives, pushing and holding themselves to higher standards seems to be a hallmark of the high performer.

My guest on today's episode is ex-professional rugby player Leon Lloyd, who now works with individuals and organisations to help them build high performance habits, teams and culture. Leon started playing professional rugby union for Leicester Tigers at the age of 16 just as the sport turned pro, and went on to have a successful International career.

After retiring from rugby, Leon gained a first-class honours degree in Leadership and Management, followed by an MBA where he received a distinction.

In our conversation today I asked Leon about what it was like to choose rugby as a career at a time where it hadn't previously been an option, and being around the likes of Martin Johnson and Neil Back in that early Tigers professional team.

He talks about setbacks and mistakes, and how he recovered from them to improve his own game and cement the high performance mindset he now shares with others.

We also talked about the challenge that professional sports people often face as they transition out of the structure of full time sport, and have to create their own routines to help them stay motivated.

Leon gives us a fascinating insight into the world of professional rugby, and how some of these lessons translate across to life outside of sport.

You can find out more about Leon and the work he does at the following links:

Website: www.leonlloyd.co.uk

LinkedIn: https://www.linkedin.com/in/leon-lloyd-mba-ba-hons-b409201a

Twitter: https://twitter.com/LeonLloyd13

In today's solo podcast I get into the vast topic of exercise. With so many different approaches, is it really possible to claim one way is the 'best'? And what 'results' are we looking for anyway?

We talk about the difference between activity, exercise and training, the WHO recommendations and what they really mean, the FITTA principles of exercise, the 5 components of physical exercise, the strength / endurance continuum, and why some people are 'low-responders' to exercise.

My guest on today's episode is double Paralympic gold medalist archer Danielle Brown.

After becoming disabled as a teenager, Danielle realised that even in adversity we have a choice. Choose to let the things outside your control defeat you, or choose to control your response to it.

Taking up archery on her fifteenth birthday, Danielle made the Great Britain team three years later, jumping straight in as world number 1. She hung onto that position for her entire career. Danielle is a five time World Champion and 2 time Paralympic gold medallist, winning gold in Beijing 2008 and retaining her title on home soil in London 2012. She also became the first disabled person to represent England as an able-bodied competitor at the 2010 Commonwealth Games, where she won gold.

Danielle was awarded MBE in 2013 and now works as a keynote speaker and mentor. She specialises in helping others unlock their potential, break through barriers and achieve more. Always wanting to put something back, she is very passionate about helping young people achieve all that they are capable of and develop strong foundations for success.

I got to know Danielle through her work as a speaker and she has such an amazingly positive mindset I knew she'd be a brilliant guest and I certainly wasn't disappointed.

In today's interview we talk about the book and some of the incredible stories she shares in it, as well as her mission to educate boys and girls, men and women about the importance of inclusion.

I ask her about archery, and what kept her going after back for more her first experience despite not being a 'natural'. Oh, and we clarified that the middle bit isn't actually called the bullseye as I originally thought!

This conversation is really all about resilience and mindset, put into practice in the most stunning of ways.

Danielle's published works include:

• Be Your Best Self: Life Skills For Unstoppable Kids
• Run Like A Girl: 50 Extraordinary and Inspiring Sportswomen
• One Hundred Reasons To Hope, curated with Captain Tom Moore's family's support

You can find out more about Danielle and her work here:

https://www.daniellebrown.co.uk

https://www.linkedin.com/in/danielle-brown-mbe

https://www.instagram.com/daniellebrownmbe 

https://twitter.com/danibrownmbe

The theme of today's episode is happiness, and my guest is a man who knows a thing or two about the subject - Raj Nayak.

Raj left a high flying job in one of India's largest media networks to launch his own business driving positive change and bringing happiness to workplaces around the world.

But how do you even begin to talk about happiness when there is so much devastation in the world right now, especially in India, where Raj is based?

We get to talking about this among many other topics in today's episode of the podcast.

Raj spent over 3 decades in media. He was one of the founding members of Rupert Murdoch's company Star TV in India, he launched India's largest news network NDTV, and then joined Viacom where spent 8 years, ending up as the chief operating officer.

He shares how and why he quit his job to start his new mission, some of the challenges he's faced already and those that he anticipates are up ahead and we talk about one of his old companies that had a tattoo allowance, and whether or not Raj took advantage of this unusual perk!

Raj has also started a 'global happiness campaign' which you can get involved in by filming a 45- 60 second video in horizontal mode about what happiness means to you, with your name and location and emailing  it to hello@happyness.me.

You can find out more about Raj and follow him on social media here:

https://happyness.me

https://www.linkedin.com/in/raj-nayak-53a15b69

facebook.com/Rajcheerfull

My guest on today's podcast is Brazilian Jiu Jitsu black belt, Chris Fensom. We've known each other for a long time now and he's a real goldmine of wisdom and insights. When I was going to his classes he would regularly drop a thought bomb that would stop me in my tracks, and I wanted to see if we could capture some of that essence in today's conversation.

Typically, Chris came to the interview armed with questions for me! So what you're about to listen to is very much a 2 way conversation which was great fun to record!

They say that a BJJ black belt is a white belt who never quit, as it typically takes over 10 years to get there. Chris is also an analyst for Battle Arena TV on Sky, a former ISKA British MMA Champion at middle weight and light heavy weight, coaches more than 200 kids in karate, and is a proud father to 4 of his own.

We talk about failures and mistakes, ego and the Beginner's Mind, Stoic philosophy and SAS Who Dares Wins, parenting and why I never post pictures of my kids on social media - which was one of his questions!

Find out more about Chris's classes here:

https://a1martialarts.co.uk

In the world of ultra endurance, one thing I've come to realise is that no matter how much you're doing or how far you're going, there's always somebody doing more or going further.

Logically then, there must be a person who is doing the most and going the furthest, and it's quite possible that this person is my guest on today's podcast, Adam Holland.

We recorded this episode on a Monday, the day after he had completed a 24 hour ultra marathon. I've done a couple of these in the past, and I can tell you I was good for nothing for more than a few days!

This particular ultra marathon - which he won with over 118 miles of running - was preceded by cycling over 500 miles as a part of another challenge.

He's run over 1000 miles in 28 days, he holds the Guinness World Record for the fastest half marathon on a treadmill, and also the record for the fastest average time for 10 marathons in 10 consecutive days.

And he does all this whilst holding down a full time job and raising a family.

In our conversation we talk about motivation, comparing ourselves to others, how 10 back to back marathons becomes 'easy' after you've done it a few times, and how you would even start preparing for the next challenge he has his sights set on… which will be bigger than anything he's done before, if you can imagine that such a thing exists!

You can find more inspiration from Adam over at his Facebook page.

We all know that feedback is valuable. It can lead to growth, accelerated improvement and see things from different perspectives.

But it can also feel uncomfortable and we put up defences that stop us from benefitting from it. 

Whether it's solicited or unsolicited, the 6 steps I talk about in today's episode will increase your chances of getting the best from what's being offered.

It's another podcast first for me today, as I welcome not just one but TWO guests to speak to! In 2019, Nigel Pattison, Steven Gregory & I completed the Frog Graham Round, a 42 mile ultra marathon in the Lake District that included swimming across 4 of the lakes.

These guys have been hugely inspirational to me both for a long time, and I gain a lot by watching their approach and attitude to whatever they take on. They're both fitness industry pros (Steve runs a local gym (https://www.fitlife.co.uk) and Nigel is an exceptional personal trainer and class instructor) and they share their enthusiasm and passion for fitness and wellbeing with everybody around them.

They're both currently  training for Iron-distance triathlons, and I wanted to ask them some questions about their sources of motivation, and what changes they've seen in the world of fitness over the last 14 months.

It's quite possible that you'll want to get up and go for a workout or sign up for a marathon after listening to these two guys, but for now get ready for a bit of a boost of motivation!

https://www.instagram.com/fitlife.steve

https://www.instagram.com/nigelpattison

Despite change being an inevitable part of life, it can cause quite a headache when it comes at us and feels like it's happening TO us.

I've covered this topic a few times on the podcast and many of my guests have mentioned it also, so today we're going to look at some of the reasons behind why it can be such a struggle, and 5 self-coaching questions to ask to help you feel more confident as you work through it.

My guest today is a Katherine Blackler, CPO Certified Professional Organizer, a London-based decluttering expert who was the first certified professional organiser in the UK, and for the last 3 years has been president of the Association of Professional Declutterers and Organisers. Yes, such an organisation exists and has been enjoying a period of tremendous growth over the last few years.

In our conversation we talk about the difference between tidying up and decluttering, why some people have tendencies towards hoarding or just general untidiness, and the reason I started folding my underpants in a 'special way' a few years ago.

Katherine is a goldmine of life hacks and ideas to help create the systems that make it easier to maintain order and calm and she shares a ton of useful ideas in this conversation.

If your life could do with a bit of extra order and little less 'stuff', you're going to love today's episode.

You can find out more about Katherine on her website SortMySpace.co.uk and to find a helping hand in your area go to APDO Association of Professional Declutterers and Organisers

www.findanorganiser.co.uk

Katherine can also be found on social media here:

Facebook: @sortmyspaceuk 

Instagram: @sortmyspaceuk 

Twitter: @sortmyspaceuk 

LinkedIn: @katherine-blackler-sortmyspace

We're returning for season 2 of A Bit Of A Boost after a short break, and I was delighted to speak to my first guest Jen Martin LLB MAaPPCP to kick things off.

Jen is a Psychological Coach, Speaker and Facilitator. Through her research with business, government and sporting leaders, she specialises in vulnerability and psychological safety. In addition to her work in Ireland, Jen has spent the last decade working with non-native English speaking C-suite executives, politicians, diplomats, and actors, in Europe, Russia and Asia, where she leverages her vulnerability research to optimise their performance and communication. 

Other areas of work and research interest include self-efficacy, imposter phenomenon, psychological capital and optimal performance. She is deeply passionate about human connection, belonging and inclusion.

In our conversation today we talk about the impact that Covid has had on our collective vulnerability, and she explains more about what 'psychological capital' means.

You can connect with Jen and follow her updates on her work over on LinkedIn.

My guest today is clinical psychotherapist Emma Reed Turrell, who I first heard being interviewed on one of my favourite podcasts, How To Fail with Elizabeth Day.

Emma was talking about her new book 'Please Yourself' - 'how to stop people-pleasing and transform the way you live'.

In our conversation today we talk about the 4 people pleasing types that Emma has identified through her clinical practice, and how most of us will have tendencies towards each one in different situations.

I asked her about some of the steps we can take to start saying 'no' and set up firmed boundaries, but without swinging so far the other way that we end up throwing the baby out with the bathwater.

I was also interested in Emma's views on people pleasing in men, as this isn't just a female trait (I personally identified with many of the stories she shares in the book!).

I highly recommend reading the book, which is available from all good book stores.

Emma also puts out some great content on Instagram and you can find her here:

https://emmareedturrell.com

https://www.instagram.com/emmareedturrell

https://www.linkedin.com/in/emma-reed-turrell-mbacp-accred-42328436

https://twitter.com/etcounselling

I'm being completely self-indulgent today and dedicating this whole episode to giving myself a bit of a boost!

I have a goal for 2021 that I've been stalling at rather than starting, and need to draw a line in the sand and fully commit to doing what needs to be done.

As Jim Rohn once said, 'don't set a goal for what you will achieve but for what it will make of you in order to achieve it'. I know that working towards this goal will reveal some as-yet undiscovered aspects of my character. I know that it will teach me the answers to questions I haven't even been asked. I know that it'll help me grow and... look, I just need to get started!

In this episode I explain WHY I'm doing this, HOW I'm doing it (with my 8 session training program!) and what challenges I anticipate needing to overcome (including regulating my core temperature which was a surprise problem in a previous marathon treadmill run!)

Training starts on Sunday and I feel ready for it :)

We talk a lot about energy on this podcast, whether that's physical, emotional, mental.

But my guest today works with energy in a very different way, in his role as a Pranic Healer.

I've known Mark Willis for over 15 years, and in that time I've watched him consistently apply his teachings to himself as well as his clients. It's made a dramatic difference to his life, and also to the many others he works with.

Energy, life force, Chi, Prana… it can all sound a bit spiritual and unquantifiable, but in our conversation today Mark explains how it connects with more commonly held understandings and beliefs.

We talk about how you or I might notice a 'block' in our energy flow, and some of the things we can do about ourselves without necessarily having to see a healer, including meditation.

The session today ends with Mark leading us through a simple 10 minute meditation and if you would like more of these then head over to ukpranichealing.co.uk where you'll find a number of similar resources.

Mark is a fascinating guy and he's also incredibly down to earth. One of my favourite sayings from him is a reminder to be an 'open minded skeptic'.

Don't blindly believe everything you hear, but don't close yourself off the possibility of different approaches either.

That applies not just for this podcast episode, but for any new information you encounter elsewhere as well.

You can follow Mark here:

https://www.instagram.com/markdwillis

https://www.linkedin.com/in/markdanielwillis

https://www.facebook.com/MarkWillisPH

http://www.ukpranichealing.co.uk/markwillis

"Vague wishes to improve my work life balance which have been in my mind for the last 5 years, have now been clearly detailed and actioned"

This was part of a review somebody left on this podcast a few weeks ago and it really intrigued me.

How many of us have listened to a podcast, or read a book or watched a video and felt motivated or inspired to do something, but then nothing changes.

We can't (and don't need to!) put absolutely everything that we learn into action, but I also know that the thing most of us struggle with is bridging the gap between knowing and doing. Doing things differently enough such that it brings about positive change.

I was delighted to track down the lady who wrote those words, Karen Gibson, and was even more grateful that she agreed to come on as a guest herself!

In our conversation she explains a little more about what she did, what had stopped her in the past, how she started to put the ideas into practice, and the difference it's made to her.

Everybody's situation is different of course, and there are plenty of general lessons in this that could be applied to yours.

This is a topic that's come up a lot lately, with many people saying that they either always or regularly struggle to switch off.

Lying in bed at night tired but wired, with thoughts from the day buzzing around your brain can really disrupt your sleep. Mulling over work problems in your mind when you're playing with the kids or socialising with your friends can take you away from the moment and lead to disengagement and a lack of deep connection.

Today's episode examines 3 questions:

1) What does 'switching off' really mean

2) Is it necessarily a bad thing if you can't switch off (and why we should be talking about switching gears instead)

3) What can we do to help avoid intrusive thoughts and the associated stress that goes with it

When it comes to physical wellbeing, one of the most important habits we can try to create is around getting a good night's sleep.

We all know that this is important, and I'm sure we've all experienced the fall out of a bad night's sleep, but it's easier said than done.

My guest today is sleep expert and author of 'Navigating Sleeplessness', Dr. Lindsay Browning. We talk about how to improve the quality as well as quantity of your sleep, the different stages of sleep and some of the common myths.

How Covid has affected our sleep patterns, caffeine, shift work, getting up in the night for the loo…

It's a packed session and if you do ever have trouble sleeping - that'll be nearly all of us then! - then definitely make sure you have a pen and paper to hand as you listen.

You can find Lindsay on her website and social media at the following links:

https://troublesleeping.co.uk

https://www.amazon.co.uk/dp/B08SMSPGX5/

https://www.linkedin.com/in/drbrowning

https://twitter.com/DrBrowningSleep

https://www.facebook.com/DrBrowningSleep

https://www.instagram.com/drbrowningsleep

In 2014 I wrote the book 'Beginner's Luck Guide for Non-Runners' and since then it's helped thousands of complete beginners build the confidence to go out enjoy all of the benefits of running.

In today's episode I introduce 3 practical tips that many beginner runners seem to find useful, as well as 3 mindset tips and 3 common mistakes.

It's a bit of a niche episode and if running isn't your bag then you might want to skip over this one, but if you've secretly wanted to learn how to run for a while now, this could be just the start that you need!

My intention with this podcast has always been to try and give you a bit of a boost of positivity, or a boost energy, or a boost of motivation. But ultimately what I think we're all trying to achieve, is to give ourselves a bit of a boost of happiness.

My guest today is Dr Vikki Barnes, a clinical psychologist and specialist in positive psychology and the science of happiness.

Vikki delivers workplace wellbeing programs, she runs retreats, and she's just finished a book on happiness that will be published soon… and she's promised to come back on the podcast when it's released to tell us more about it!

In this conversation Vikki talks about what happiness means to her, why she thinks so many more people are practicing habits like gratitude, and how to do it in case you're not familiar with this wonderfully simple yet effective happiness habit, and we also get into the prickly subject of what to do about 'happiness guilt', where some people have a tendency to deny themselves happiness because there's so much other bad stuff going on around them.

https://www.drvikkibarnes.com

https://www.linkedin.com/in/drvikkibarnes

https://www.instagram.com/drvikkibarnes

Welcome to A Bit Of A Boost with me, George Anderson

I'm a wellbeing and performance coach, speaker and author and this podcast brings together guest experts, inspirational stories and ideas that I hope will you a bit of a boost.

My guest today is described as a Mother, Marketer, Mariner, Motivator. 

Felicity Ashley has an incredible and inspiring story and I thoroughly enjoyed interviewing her for this episode and extracting some of the lessons  

Whenever I speak to somebody like Felicity, what interests me most isn't just the things that have happened but how they have responded to them.

You and I may never have a hip replacement in our early 40s, decide to row across an Ocean or have a potentially life changing medical diagnosis, but we will have our own versions of these challenges and there's so much we can take from how others like Felicity - whose story includes all of these episodes - have responded to them.

Make sure you take a look at Felicity's website felicityashley.com and follow her on the socials for more of her inspiration but for now, I hope this conversation gives you a bit of a boost.

https://www.linkedin.com/in/felicityashley

https://www.instagram.com/mothership_twac

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Connect with me:

https://www.linkedin.com/in/coachgeorgeanderson

https://bygeorgeanderson.com

I speak at conferences, away days and bespoke events on wellbeing and performance-related topics - email george@bygeorgeanderson.com to schedule a call to find out more!

Pat Divilly is one of Ireland's leading resilience and wellbeing coaches, a sought after corporate speaker and host of The Pat Divilly podcast. We've been friends for many years and for the last 5 have hosted the annual Momentum New Year kick off alongside Gerry Duffy.

Pat runs meditation, journaling and personal development programs, retreats, mountain expeditions, and puts on hugely popular sell-out events in the personal development space.

He's also in the process of finishing off his 4th book which will be published in December 2021, and we spend a bit of time getting into what it's about in our conversation today.

There's so much I could have spoken to Pat about, but I decided to keep it fairly broad and talk about the subject of personal development. When we've realised that it's possible to work on ourselves, the next obvious question is 'how?'

We explore this question and Pat being the natural teacher that he is, shares some real gems of wisdom right from the start of this podcast.

I highly recommend checking out Pat's website https://www.patdivilly.com, and subscribing to The Pat Divilly Podcast for a weekly dose of inspiration!

I hope that today's episode gives you a bit of a boost!

On today's episode I speak to mental health campaigner, adventurer, speaker and coach Dan Keeley. I almost met Dan recently at an event we were both speaking and was intrigued enough by the title of his talk to get in touch with him afterwards. After our initial 'virtual coffee' I knew I wanted to get him on the podcast to share his story, and also ask him a few questions about his work.

Dan had a 5 year battle with bipolar, and I realised that I knew embarrassingly little about this mental health issue, so I figured this was my chance to ask!

We talk about the power of vulnerability, what it was like to run from Rome to London in 63 days, and a shared favourite Viktor Frankl quote that made it into the title of this episode.

I also wanted to get Dan's opinion on HOW to ask for help or talk to somebody when we're not feeling great. We know that we SHOULD talk more, but I wanted to hear about some of the ways we can do this practically without the fear of being invalidated, judged or even worse (for me anyway!), fixed.

This is such an inspiring story and I know that you'll be drawn to Dan's openness and generosity with his answers to my questions.

You can find out more about Dan and the work he does to promote mental health awareness and action through his website https://www.dankeeley.co, or on LinkedIn, Facebook and Instagram at @iamdankeeley.

Most of us are familiar with the expression 'use it or lose it', but my guest today is a man who has been living by that mantra for almost a century.

I first met Garry Garretts at a Toastmasters speakers club meeting last year, which he had recently joined because he wanted to 'keep his mind active'! 

In our conversation today Garry shares some of the other things he does to stay physically and mentally fit, and why at the age of almost 99 (it's his birthday next month!) it's even more important now than ever.

His stories of being blown up as he tried to put out a German fire bomb in the Blitz (before returning to work 3 days later once they had removed the 19 pieces of shrapnel from his legs!) and joining the RAF on his 19th birthday are both inspiring and grounding.

If I have half the spirit, energy and enthusiasm for learning new things when I'm nearly 100 years old as Garry does, I'll be more than happy!

If you want to find out more about Garry and his 30 year career in the RAF (including flying on the Berlin Airlift), Legasee have done a nice series of biographical videos you can access from here:

https://www.legasee.org.uk/veteran/garry-garretts/

One tool that's massively changed things for me in the last few months has been my approach to planning, which has elevated my sense of effectiveness and productivity from 40% to 80%. In today's episode I outline the different elements of my personal process and why I include them. My system may not be the perfect solution for you, but my hope is that there are a few elements you can take and experiment with, and experience some of the same benefits that I have enjoyed.

Chris is the race director for one of the UK's most popular ultra marathons, Endure24. With running events starting to look more likely to take place again this Spring, I wanted to get the inside scoop on what's happening with events in the UK, what's going on behind the scenes, and what we can expect to see with these races. He also gives some pretty eye-opening insights to what it's like being the race director for an event like Endure. RaceSolutions.co.uk

Over the last few years there's been an explosion in the number of wearable health monitoring devices, gathering data on our heart rates, movement, and even sleep quality.

One of the less well known variables is heart rate variability, which I had never come across until a few years ago when I saw today's guest giving a talk at Lords cricket club. Simon Shepard is a chartered physiotherapist, and he's been head of health and performance at Lords cricket for the last 30 years.

In our conversation today we get into what HRV is and how it differs from HR monitoring, what it tells us about our stress levels, and what we can do about it. Optima-life.com

SMART goals, big scary goals, creating a vision of your success so that you're magnetically drawn towards it... There are many different approaches to goal setting and on this episode I share mine. Following the GOALS framework that my Great GOALS online course is based on (bygeorgeanderson.com/goals) I lead you through each element to help you set more meaningful goals that make a difference, not just when you reach them but at each step along the way.

For today's episode I'm joined by TV star Vicky Pattison, I'm a Celebrity winner, Masterchef finalist, author and host of the Vicky Pattison: The Secret To podcast. Our conversation revolves around the subject of the inner critic - that niggling, annoying little voice inside your head that chastises you, judges you and puts you down. We talk about her relationship with her inner critic, how it's evolved over the years, and how she deals with real life critics. Check out @vickypattison on Insta!

Why do some of us struggle to perform at our best when the pressure is on, whilst others seem to thrive? How is pressure different to stress, and how can we change our relationship with it so that it becomes a force for helping rather than hindering us? I caught up with accredited psychotherapist and performance psychologist Sam Bishop (sambishopcoaching.com), to discuss all of this, and he shares some fantastic insights, metaphors and strategies to help us perform at our best, under pressure.

I'm keeping it in the family for today's episode, as I'm joined by Kenneth Keavey, my brother-in-law and founder of Ireland's largest organic box delivery scheme Greenearthorganics.ie. We talk about repairing our relationship with food, understanding where it comes from, the benefits of keeping it local and what lead to the breakdown of the supermarket supply chain 12 months ago.

Hello and welcome to A Bit Of A Boost with me, George Anderson

i'm a wellbeing and performance coach, speaker and author and this podcast brings together guest experts, inspirational stories and ideas that I hope will you a bit of a boost.

Today I want to discuss an experience that all of us will have had, and no doubt will continue to have in one form or another - and that is disappointment.

We'll look at what disappointment is, what can cause, what happens in our brain and body, and how we can rethink it so that it becomes something that fires us up rather than crushes us down.

There are 5 Roles that we all have to play in our lives. Not roles for other people, but roles for ourselves - Director, Manager, Worker, Coach and Administrator. I've been using this basic framework to help me get clarity on which of the roles needs attention or support. In today's episode I explain each of them, and discuss how articulating your principles can help you more closely stick to them.

Today's interview with co-founder of Wolfhound Fitness in Mullingar, Katie Murphy, is absolutely jam packed with insights and nuggets of wisdom to give you a bit of a boost of motivation and positivity.
We talk about how our values can influence our resilience, what it was like being given a life expectancy of just 13 years, and why the biggest compliment Katie ever received was 'I didn't notice you at all'. Follow Katie on Instagram at @Wolfhound_Katie and check out her website wolfhoundfitness.ie

If you drop your toast on the floor and it lands jam side down, do you automatically assume that this is how the rest of day is going to go?

Are you a glass half full or glass half empty kind of person?

Today's we're getting into the topic of optimism. What is it, why it is helpful, and how can we build a more optimistic mindset?

In this episode I explain the '3 dimensions of optimism', and how a pessimistic or optimist mindset might view positive or negative events

Ultra runner and co-founder of 33Fuel, Warren Pole is one of the most positive and optimistic people on the planet. So when he suggested 'embracing negativity' as a topic for our conversation today I was intrigued! Turns out that throwing yourself a private pity party and having a bit of a moan, can actually be a great way of giving you back your mojo! Although this technique comes with plenty of warnings, Warren manages to turn the subject of negativity into something incredibly positive. 33Fuel.com

Is it possible to become more positive? Is it a habit that we can cultivate? I believe that it is! Nothing can guarantee that you'll never have another negative thought or emotion (and neither would you want it to), but there are certain things we can do to boost our positivity, optimism and sense of hope. Here, in this episode, are 5 such habits.

Nutrition expert and author Jenny Tschiesche talks about building confidence in the kitchen. How do you get started with cooking healthy food? What are some of the time saving short cuts? What equipment do we really need? How can we avoid the cook book overwhelm (that has been my problem in the past!)? I could talk to Jenny all day about food and cooking, and we slide into chatting about gut health, the rise of popularity of plant-based diets, and asking Siri to convert cups to ml, but largely we focus on kitchen confidence! Her latest book 'Modern Vegetarian Instant Pot Cook Book' is out now!. Find out more from lunchboxdoctor.com

Freddie is a coach, speaker, and host of the Over The Influence podcast. In our conversation today he talks candidly about his mental health struggles, and own transformation from stressed-out city boy with an alcohol addiction on a fast track to oblivion, to an ultra running, world-record holding adventurer. We talk about these polar opposite lives, but crucially I wanted to find out how he started to make the changes in his life.
Check out freddiembennett.com for more inspiration

Today's episode is a little different, as I'm the one who is being asked the questions! A friend of mine and host of the 'Focus on Why' podcast, Amy Rowlinson, offered to come on the show and interview me.

Amy's super power is her ability to hear what's not said, and then ask questions to dig deeper.

After a few stock answers I was disarmed by Amy's questions and curiosity and find myself sharing stuff that doesn't come up very often!

Check out Amy's 'Focus on Why' podcast, and her website amyrowlinson.com

If you've ever got to the end of the day feeling wrung out and tired despite spending most of your day sitting down, you'll know what I mean when I talk about emotionally or mentally drained! Energy isn't just physical, although our approach to our physical wellbeing has a significant influence on how we feel. In this short episode I discuss a few practical strategies and mindset approaches that may help give your energy levels a bit of a boost.

I was introduced to QiGong last Summer by a friend of mine, and started doing a regular class over Zoom. I've really benefitted from this very practical way to slow down, and I've my preconceptions blown away by it!

My guest on this episode is Tom Watson, a practitioner and lecturer in acupuncture and Chinese medicine in North London, who has been teaching Qigong for over a decade and has been practicing Taoist arts for almost 20 years having first come to the practice through martial arts. 

I ask Tom about the difference between QiGong and Tai Chi, the benefits, what draws him to the form, and why it isn't 'just for old people!

Hello and welcome to A Bit Of A Boost with me, George Anderson

I'm a wellbeing and performance coach, speaker and author and this podcast brings together guest experts, inspirational stories and ideas that I hope will you a bit of a boost.

My guest today brings with her a combination of deep wisdom and powerful mindset messages, all underpinned with a truly inspirational story.

I'm delighted to welcome the host of Mindset Kitchen, Dajana Paliokaite to the podcast to share her story and unpack some of the lessons she has learned over the years.

We talk about navigating change, both the kind that you intentionally bring into your life, and the kind that happens to you.

Dajana talks about how she dealt with the grief of losing her husband to cancer at a young age, including how she connected to the spirit world and trained as a medium, which opened up some really interesting insights.

On her own show Mindset Kitchen she asks her guests to share their 3 mindset messages and I was lucky enough to be invited on recently to share mine - make sure you check out that episode to find out what they were!

What was clear from the conversations I've had with her in the lead up to our episode and this podcast is that she has plenty of her own powerful and positive messages and she shares many of them with us today.

As well as exploring her approach to grief and all the change that came with losing someone, I ask her about how she built the vision and belief for something like Mindset Kitchen, given that she had no experience, connections or any sort of a clear plan of how to get there - her previous career was in investment banking which couldn't be further away from what she is doing now.

Dajana talks about how she built this belief and some of the stumbling blocks and challenges she had to overcome along the way.

Towards the end of the podcast I ask her what's next, having realised the initial vision of bringing Mindset Kitchen to life. She describes her goal of having the show turned into a production for Netflix and discussed the importance of being clear about what you want and communicating that to people around you.

Some will laugh or try to tell you why you can't do it, others will support and encourage you, and one or two might just be able to give you practical help and connect you with somebody who can help you on your way.

I'm excited to share this conversation with you today, and I know that it will give you a bit of a boost!

Connect with Dajana on her Mindset Kitchen website (subscribe to her emails) >>

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Last summer I realised my screen time was out of control. I was constantly distracting myself with an endless loop of checking messages, social media, news and email and I was clocking up an average of 6.5 hours a week on my iPhone. I knew I had to get a grip and over the course of the next few weeks I brought it down to a much saner 3-3.5 hours, which is where it still sits now. Our devices and the apps we use are addictive, and for all the value and convenience they can bring to our lives unless we pay attention it can quickly spiral out of control. In this episode I share some of the strategies I used to restore more of a digital balance to my life, without having to 'give up' using my device.

Known as 'The Five Element Wellness Woman' Rhiannon is an acupuncturist, coach, and host of the Sacred Rest Retreats and Powerfully Gentle podcast. She has such a calmness about her and her and in our conversation we talk about why so many people struggle to give themselves permission to slow down and just be, what the benefits are and actually HOW to do it. We talk about burnout, listening to your body and living more in sync with the seasons.

James Stott spent 14 years in the armed forces including time as a medic with the SBS. I met him a few years ago as he was transitioning out of the military and embarking on a career as a full time magician and we've been good friends ever since.

In our chat today we talk about resilience, routines, virtual coffees, adventure and connection. I also ask him about meeting Simon Cowell at Britain's Got Talent last year, and how he got the other nickname 'Steel' (I was NOT prepared for the answer!)

Check out James's Instagram for some of his mind-blowing card magic: https://www.instagram.com/themagicmarine

And join his brand new Steel Mind Facebook group that we talk about in today's podcast: https://www.facebook.com/groups/steelmindchallenge/