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Sam James Coaching
10 followers -
My main love in life is helping women find success, peace of mind, and ultimately a little more happiness.
My main love in life is helping women find success, peace of mind, and ultimately a little more happiness.

10 followers
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Sleep is always a subject of discussion for mums - often not getting enough. Definitely the case in our house, with the eldest naturally waking around 5.30am 😴

I found this article in Psychologies Magazine had some interesting insights about my own sleep routine. So much focus can be on the routines of the little people in the household, with very little thought about adapting ours to make the most of the sleep we can get.
It helped me think about the evenings and how best to unwind and prepare for sleep.
What helps you get a better night sleep?
Sam xx
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Who else can relate to this?!
It is one of the cruellest twists of parenthood. The constant struggle between spending the whole day longing for the moment when you can get into bed and get some precious sleep v. getting things done, or enjoying the sofa and TV to yourself without CBeebies on.
What are your worst distractions?
Mine are social media and work.
In an attempt to reduce the sightings of Mombie in our home, I have set an alarm on my phone in the evening 'Time to switch off'. If nothing else it is a prompt for me to be aware what time it is and that I need to be stepping away from everything.
What helps you?
Sam x
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I know, I know it's just been the weekend, so why am I starting the week talking about relaxing?!

Far too often rest and relaxation is seen as something to do once everything else is done, or for weekends and holidays only. There seems to be an increasing acceptance that keeping going until we can't go on any more, is the norm and what we should be doing.

It doesn't need to be like that. We need to stop accepting it, and taking back our basic need for rest! Rest and relaxation needs to be featuring throughout your days and weeks, not only at weekends and holidays.

It is really hard when you are in the grip off deadlines, to-do lists and life to feel like rest has a place. But this is when you need it all the more.

Rest can come in all sorts of sizes and shapes. You will need different things at different times; sometimes a few moments to pause, other times it will need to be a longer thing.

A few ideas to get you started:
☕ getting up from your desk and making a cuppa
🍁 going outside for 5 minutes (or longer if you can)
📖 reading a magazine or book
🎶 listening to some music
🛌 having a nap
🏊‍♂️ exercise
💛 being mindful
📱 time away from devices

This week try and be aware of when you need to take a break and experiment with different ways of relaxing during the day and throughout your week.

I'd love to hear what you find is a great way to relax in the comments below,

Sam x
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A bit of Friday inspiration to round off the week thinking about fuelling our bodies for our well-being.

If you are on Instagram, go and follow Amber (https://buff.ly/2BomnHn) Amber creates truly amazing wedding cakes (Little A's Cakery), and has started sharing some great, nutritious food inspiration for busy mumma’s.

In her own words Amber is...
Wife, Mum of 2, Wedding cake designer. Food & fitness fan 💪🏋️‍♀️🥊 🥗My fitness journey.....This is what I eat to balance out the cake consumption!

Go give her instagram profile a nosey - beware it will make you hungry!

Sam x
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This one is a biggy! The more I read and learn about this stuff, the louder I hear the fact that breakfast is so important and necessary for us all to be on good form throughout the day.

I know there are lots of people out there who skip breakfast for a whole host of reasons. Let’s be honest mornings are manic in most households, and this is often when we can put our needs bottom of the list - I’ll get something later, and later doesn’t come.

Or if breakfast is consumed it isn’t always the stuff that gets us off to a stable start to the day.

This is something that I am on a bit of a mission with at the moment for myself. I am trying to cut cereals out as much as possible - because the ones I tend to like are the sugary ones and then I’m hungry by the time I’ve taken the kids to school!

I’d love to hear what you’ve found works for you for breakfasts…..I love eggs in the morning - poached, scrambled, boiled and omelette’s. But there isn’t always time (although having a little one who wakes about 5.30am most mornings helps!)....so I would love to know what some of your favourite go-to things are for an easy breakfast.

I am a big fan of overnight oats - I just have to remember to make them. That's where the planning comes in 😜

What are your favourite breakfasts?

Sam x
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Who else can find the thought of planning meals to cater for everyone's likes, dislikes and needs, an overwhelming task?

This is one of my biggest challenges, as my hubby is veggie, my kids both have preferences for different things and then my own needs! All too often it is easy to let my martyr voice come into my head and say “‘see, told you it was too hard to juggle”. For me this is why it’s important to stay on the look-out for fresh inspiration that feels like I can use in our crazy family kitchen.

I really like Catherine Jeans, The Family Nutrition Expert. She's a font of knowledge Check out this blog of hers with tips for easier meal planning https://buff.ly/2n6jMi3

https://buff.ly/2n6vbyi
https://buff.ly/2n6k4FF
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Let’s talk liquid!

Do you drink enough water? I know this is often one of the things that when this topic comes up, people want to be doing but aren’t managing.

I have begun personal training recently, with the motivating, Anna, https://buff.ly/2n9G42L and was shocked to see how poor my hydration levels were when I started.

It has made me a lot more conscious about the amount of fluid I drink. It is really tempting, especially if you are feeling sleep deprived or depleted, to reach for the caffeine! But I have really noticed the difference in how I feel by the end of the day if I have had too much caffeine and not enough water.

This is one of my self-care goals at the moment. I struggle to keep track of it and keep it going in the day. What helps you remember to drink enough?

Sam x
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It can be so easy to overlook the importance of food on our well-being. But without food we cannot live a healthy, happy life.

Last week, in my facebook group, Cup of Tea & Clarity, we began talking about taking care of our basic needs as part of our self-care. One of the things that came out of this discussion was the challenge a lot us face around our nutrition.

Food and nourishment is one of our basic human, physiological needs and so often is overlooked in terms of self care and emotional well-being. When we are giving our body and mind the right fuels it functions so much better in lots of ways.

It is a real struggle to get the balance and the focus right for a lot of us though, for so many different and personal reasons. I hear so many conversations about the struggle in lots of different ways. As with anything, what works for one person is not going to work for the next.

I think most women I speak to can relate to one or more of these things (and plenty more...)
💛 Not eating enough
💙 Skipping meals
💚 Over-eating
💛 Eating too much of certain things and not enough of the others
💙 Not knowing what to cook to keep everyone happy and healthy
💚 Not drinking enough water

So how about we have a week dedicated to thinking about how we can best fuel ourselves and our families? I'm not a nutritional expert, and am on a continual learning curve with this stuff. But what I'd love to do, is to bring together some ways that make it a bit easier to feel OK about this stuff and have some inspiration to help you fuel your body.

Sam x
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So often, you can find yourself putting things off until the right time, or the 'perfect moment'. In reality that right time is often shifting to just outside your grasp.

Have you ever found yourself waiting to start that new notebook, or saving some item of clothing, or a new candle for that right time? Or saying that you will start that bit of exercise, or health-related change when everything else is in place? Have you then found yourself changing the definition of that perfect moment, just a little longer, just ......?!

What are you putting on hold right now?

Stop waiting to get started. Stop waiting to know when the right time is. It is now! Take that first step.

Sam x
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If you listen to how you talk to yourself, what are you saying? Would you say those same things to your friends or your children?

So often, the internal chatter in your head can be unkind, make you doubt yourself and feel generally quite rubbish. This then eats away at your confidence and your general get up and go.

You can turn the volume down on the negative stuff, and replace it with kinder, words. Check out these steps
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