When you look in the mirror, regardless of what you see, π’˜π’‰π’‚π’• 𝒅𝒐 π’šπ’π’– 𝒉𝒆𝒂𝒓?

It’s vitally important how you speak to yourself and what you actually say, the word’s and language you use. In most cases, after we rise in the morning’s, our own reflection is the very first person we see before proceeding with our day.

Your thought’s and belief’s are powerful and impactful. Your opinion’s of yourself are vitally impactful and they set the foundation’s of your mindset and mood as you begin your day. As you catch yourself in the mirror you naturally have the ability to influence your self worth, your confidence, your awareness and your contentment and overall, general happiness.

If you approach this instance with negative thought’s, negative word’s, in essence putting yourself down, π˜†π—Όπ˜‚ π˜„π—Άπ—Ήπ—Ή 𝗯𝗲𝗴𝗢𝗻 π˜π—Ό π—―π—²π—Ήπ—Άπ—²π˜ƒπ—² π—Άπ˜. Eg. If you tell yourself enough time’s that your not worthy or a lousy friend or colleague or you’re doing a terrible job at home-schooling and letting your children down, you’ll believe it and punish yourself as a result. When in truth, you don’t truly believe this but you’ve convinced yourself otherwise.

Flip this on it’s head. It’s not what you’re looking at it, it’s how you’re looking at it. Change the lens you’re looking through. You would naturally encourage, support, uplift, inspire and raise the spirits of those around you – why would you not take the same approach with yourself? We speak to ourselves more than any other person in our lives. Remember (and implement) the following:

Self Acceptance – The Good, The Bad & The Ugly.
Less Judgement – stop over analysing every little action, every decision. Go with your gut. Be selfish at times.
Shift your Focus – not easy. To begin with, for everytime you criticise yourself, compliment yourself. Until eventually, you’ll be speaking to yourself in a more positive, uplifting, supportive manner.

Stay safe!Β β€οΈπŸ–€
#jlynchptΒ #jlynchptcentre


In the very same way that we wouldn’t allow our phone or laptop batteries to drain and then expect them to be fully functional and work to their full capacities – (that doesn’t make sense!) – it’s the very same for your physical body and mental state – we must adopt a similar approach and belief with ourselves. Last year was a long and twisting road, and one we are still travelling. It’s very much OK to feel like you have ran out of fuel. It’s most likely, people around you share these exact feeling’s too.

Oftentimes, we are caught up in the ferocious fastlane of life, whilst still picking up the pieces and recovering from the previous year, allthewhile trying to balance the unrest of a curious mind fixated on the uncertainty of the future ahead. I’m confident I’m not alone here!

You don’t need to justify relaxing, recharging, self-care or down-time. It carries many titles but in essence it is simply the vital component of looking after yourself, in whatever form that might be, for you. “Whatever is good for your soul, do that!” Self-care & personal wellness are essential to our best and highest well-being. Set aside time for you, recharge and aim to break up the mundane of your regular life routine.

Here are way’s you can adopt to recharge:

1. Turn off your devices and be free from technology and social distraction for a specific period of time. Have a shut-down time at night also.

2. Certain herbal teas, candles & burning incense all promote a relaxing environment and atmosphere.

3. An interesting/inspiring podcast and/or book will distract your mind from your common stresses.

4. Fresh air & Movement. Exercise! The enjoyable & fun kind – whatever that means to you! Dopamine is very real and it has the ability to turn your foul, stressed, irritable mood into a positive one! 30 minutes daily.

5. Consider a temporary break from alcohol consumption and unhealthy food choices. Poor food choices will only enhance a muddled mind and can leave you feeling fatigued and irritable. Choose balanced and nutritious food’s. Even quantities, often is a nice template. Definitely hydrate. Plenty of water, regularly.

6. Reach out to those who raise your spirits and cheer you up. Communication is vital and a conversation with the right person is very often the best cure!

7. Sleep. Arguably the most under-rated of the lot. “Some sleep”, alone is OK. Adequate sleep (for you) is the difference. Your focus, concentration, patience and a general ability to tolerate day to day life are all strongly impacted by your quantity & quality of sleep. Work on improving both if necessary.

Sometimes the most productive thing you can do is… Recharge and Relax.

Stay safe! β€οΈπŸ–€
#jlynchpt #jlynchptcentre


A message to anybody suffering. I actually feel we all are to be honest, on different levels, different capacities, at different times, for different reasons. And so, a message to anybody. Everybody.

Dietary issues. Body image. Toxic partner’s. Toxic parent’s. Toxic peer’s. Finance. Grieving. Stress. Anxiety. Loneliness. Home-schooling. Homeworking.

This is a very tough and challenging time. And so, it’s absolutely OK if all you do is keep going. It’s absolutely OK to do far less when we have so much more to cope with, and overcome. We must take a more subtle, empathetic approach to regular, everyday issues, that in the past we previously may have felt guilt or disappointment towards. These set of circumstances are still alien to us. Yes we’ve been in Lockdown before, but we haven’t been in a third Lockdown in 12 months before – different circumstances require a different approach.

Checking in on those closest to us is important. Checking in on ourselves is vitally important. Some days working out, eating well and completing all your task’s is no problem to us. Some days getting up out of bed, or off the couch is more challenging and binge watching Netflix is as productive as we can manage. Both are perfectly OK in their own right. Both are perfectly OK and understandable right now.

If you feel like training twice a day and baking banana bread, while starting a podcast – go for it! But only if it makes you feel good and doesn’t add negatively to your headspace. Slow down and just do the minimum for a little while, if that makes more sense to you and is required. Both are perfectly OK and understandable right now.

Bad habits may creep in. Moodswings are likely. Your headspace will seesaw from peaceful and tranquil to chaotic and muddled. Support yourself in the same way you’d support your loved ones. Be empathetic, sympathetic and compassionate to yourself. You’re doing a great job! 😊

Stay safe! β€οΈπŸ–€

#jlynchpt #jlynchptcentre


Some of my observations that I feel no book or college course can teach you. I’ve learned the following the hard way – by living it and experiencing it – never underestimate the unique lesson’s that experience teach us.

Above all, you are openly committing yourself to a life of vulnerability, one for which most people couldn’t handle or comprehend.

With that, you will be gossiped about, judged and criticised unfairly and possibly/probably made fun of, particularly at the beginning. You’ll learn of some of this, but will never know of the full extent.

The majority of people wont be able to truly relate to you, particularly if you struggle to switch off. This can and likely will put strains on friendships and relationships. Self employment will expose your flaws but also enhance’s, promote’s and educate’s you about your strengths.

Some people (inside and outside of your circle) will be quick to highlight your slip-up’s, mistake’s and failure’s, and slower to support and promote your service’s and business.

You won’t ever improve unless you learn to embrace constructive criticism from others’. Critic’s often want you to mess up and fail. Constructive critic’s want to help. A monumental difference in a person’s intention. Letting go of your ego will allow you tap into your full potential. The following approach works:

Understand their point of view.
Don’t be defensive.
Delay your reaction.
Admit your mistakes.

If you’re a start-up or self-employed, keep going!!

Stay safe! β€οΈπŸ–€

#jlynchpt #jlynchptcentre


What occurred as a novelty in the first half of last year, now seems as though it is here for the long-haul. Like many, your employer or organisation may have arranged for you to work from home. Like many, it’s possible you were expected to make the switch over-night and were given no follow-up strategies or set of guidelines to make working from home effective and efficient without it impacting negatively and being detrimental to your mental health and general headspace. Given your laptop and assignments and sent on your way. Not good enough!

The novelty probably will (and has) worn off for most by now. You need to have healthy habits and regular routines in place to ensure you’re focused and productive during working hours and you have the ability to properly switch off after you sign out each evening. I’ve compiled a list of habits I feel will greatly benefit you:

1. Set a routine and Stick to it. Do not leave working hours and personal hours become muddled together. Rise at the same, regular time each morning. Carry out your usual morning routine. Include your usual “commute” time but utilise it. Read, walk, stretch, cook. Most importantly be strict on finishing times. When your usual working hours stop, stop working.

2. Create a dedicated work space. An office or work station work’s really well. If you don’t have this at your disposal, designate an area in the house free of distraction and interuptance. Make sure it’s comfortable and you have everything you need in one place.

3. Take regular breaks. It can feel like we are expected to be “online” and “available” all the time. This is fine, until it begins to affect your mental health, and over time, it will. Break’s from stressful situation’s and pressure are essential – include a proper lunchbreak and regular shorter break’s in your working day.

4. Working from home promotes isolation. Staying connected has never been so important. Arrange a virtual coffee or catch up with friends, colleagues (away from work hours) or family. Virtually socialise and interact – it’s vitally important for us all.

5. Time Management. “To Do List’s” should be your new best friend. Learn more about, and improve, managing your time. Implement the 4 D’s of email/work load stress management:

Delete: applies to approximately 50% of the emails you receive

Do: if it’s urgent or can be completed quickly

Delegate: if someone else is free/can deal with it better

Defer: longer task’s. Need specific time set aside to complete these

6. Be kind and forgiving to yourself. Acknowledge the situation, alien and unknown to us all. Do what you can, as you can. Productivity might slower than usual, focus might be blurred. Distraction is everywhere. Do what you can, as you can, and regardless, relax when you’re working day is done.

Stay safe! β€οΈπŸ–€

#jlynchpt #jlynchptcentre


Let’s rewind to pre-Covid-19 times for a second…
Life for most was very busy, chaotic at times. Your time and effort’s were in high demand from work and family commitments. Your office hours exceeding 9-5pm, your commute to/from work, social events at the weekend’s, the children’s classes and matches throughout the weekend. And, (hopefully) trying to include some exercise yourself in between all that lot. It was a stressful time, full of commotion, non-stop. You were pulled left, right and centre and naturally a seed of resent probably emerged. “You need to be here at this time… You have to do this… Don’t forget to collect that… That demand of your energy, attention, time and effort is draining.

Resentment often skews a person’s perspective. What I’ve found helpful during this ongoing pandemic, (to challenge my perspective and hopefully immerse with a more positive view) is to flip scenario’s on their head and without getting too deep into gratitude or comparison, just acknowledging and respecting that some “everyday task’s” for me, would be a complete privilage to other’s. You see, privilage is most often taken totally for granted. We feel our everyday task’s are sometimes a burden, an inconvenience, a trigger for stress, a chore.

Right now the world is commuting a little slower than normal, the “pause” button has been pressed. Our stressful, chaotic, energy draining, busy lives absolutely will return at some point but for now, embrace the less hectic lifestyle. You now have time to focus on side projects, home improvements, upskilling and study. You have time to acess and influence your child’s education yourself. You can try fitness classes, Yoga, Dance classes, Pilates, from the comfort of your own home. You can experiment with cooking and baking, art and music.

“If only I had the time…” Now is the time. Now is your opportunity. Embrace the circumstance and don’t live to regret not maximising the opportunity.

“Normal” for us all, will resume. Everything we miss will return, but with it will come the return of the chaos and hectic schedules but like I always say, there is opportunity in everything and a slight shift in perspective can turn a bad day into a good one.

Stay safe! β€οΈπŸ–€

#jlynchpt #jlynchptcentre


1. Connection. Stay connected. Granted nothing is quite the same as meeting in person but we’ve never been more fortunate to have options and platforms easily accessible to us all, to communicate and connect. “Checking-in” has never ever been so important – with yourself and with others. Keep in touch, regularly.

2. Planning and organisation. Plan your week. Organise your day. Regular implemented routine promotes a sense of achievement, accomplishment and satisfaction. Even completing one task daily, outside your regular demands, enhances your mood, mindset & productivity. Stay busy, stay occupied.

3. Limit your media consumption, including social media. Our current situation is profoundly draining & mentally demanding without being constantly reminded, from every angle, across all platforms of media. Enforce a strict allowance and comply by it.

4. Stay active or get active! I cannot emphasise the importance & positive benefits that exercise, movement and fresh air will bring to your life. Include it in your daily/weekly routines. Please. 🀘

5. Explore and learn (more) about gratitude. Gratitude naturally carries a ripple affect of sorts. It shapes perspective & powerfully promotes positivity. It will encourage you and enable you to reset your thoughtframe & focus on the good. A well worth while experiment.

6. Do Not suffer in silence. Unfortunately framed as a sign of weakness, reaching out & just letting someone know you’re having a tough time is in fact a sign of sheer bravery, courage & strength. It’s nothing to by shy, shameful or embarrassed about. It’s 2021 for Christ sake. You also don’t need to meet some sort of criteria to qualify to be allowed ask for help or a chat. It doesn’t work like that. Just feeling fed up counts. Just feeling pissed off counts. Just feeling like you’ve had enough counts. Anger, frustration, pressure, sadness, loneliness, fear… They all count. What you must know is that someone around you wants to be the one you count on and turn too if you need support, they’re waiting should you need them, so use them. Never suffer alone.


Not all progress can be shared and portrayed visually on social media. Visual progress most often get’s the most attention and applause which is understandable, but equally a great shame because progress is achieved in many forms through many different means for many different people.

Recognition of effort and achievement is often overlooked and discounted just because it can’t be seen and isn’t portrayed by an attention grabbing image of comparison. Furthermore, progress and achievement that cannot be physically seen are equally as relevant, as personal, as impressive and unquestionably as important as any and we need to be mindful, to be present, to be aware, and to be actively supporting those around us pursuing and progressing with their own personal goals, also.

Perspective plays a vital role here. We need to slightly switch our perspective from solely applauding the “amount of change/progress” made to recognising and applauding the “amount of effort” put in consistently during the process and the bravery and courage it takes just, solely, to begin! For all the attention, recognition and applause we dish out for physical transformation and physical progress, imagine the positive impact the same levels of support and recognition would have on people battling through and working on the folllwing:

Guilt-free eating

Caring less about the opinions of others

Feeling less intimidated in public

Adapting to change in routine

Personal relationship issues

Returning to work/exercise while grieving

Improving and gaining confidence

Improving and gaining strength

Guilt-free socialising (Covid permitting! πŸ€ͺ)


Accepting and understanding any figure on the scales

Parenting for the first time (or 2nd, or 3rd…)

Beginning councilling/opening up to someone

Holding yourself accountable

Seeking help for any type of issue

A nugget of encouragement and support mid process is far more impactful than that received after one is complete. Remember that. πŸ€˜πŸ’―

Stay safe β€πŸ–€

#jlynchpt #jlynchptcentre


Einstein said “Insanity is doing the same thing over and over again and expecting different results.” For many, this accurately describes the annual merry-go-round experience of setting NY’s resolutions in early January but ultimately losing momentum and interest by the middle of February as your efforts dwindle and rapidly fade away.

January is commonly oozing with enthusiasm, it’s wall to wall “positive vibes” and “fresh starts” on social media and the “New Year, New Me” brigade are in full swing πŸ™ˆ Motivation is high, and although all the above play their part and provide encouragement to some, why is it that every single year, by middle-late February efforts dwindle, we fall into a disheartening mindset, goals are abandoned and the annual cycle just repeats itself, again and again.

Maybe it’s because your approach and mentality are initially incorrect. Maybe your perspective is skewed. Perhaps a shift in focus and reshuffling your priorities can help. Here’s what I’d advise and suggest:

1. Forget perfection – it doesn’t exist. You cannot be perfect but you can be perfectly consistent. ANY goal is within your reach and abilities if you’re consistent. Don’t allow the impossible chase of perfection to interfere with your consistent effort. Consistency > Perfection.

2. Momentum has a much longer shelf life than motivation. You can become de-motivated just as quick as you can become motivated – it’s completely unreliable, long-term. Momentum attracts progress, but it must be earned. Momentum > Motivation.

3. Over thinking always delays starting. “Doing” is hugely productive. Thinking about, and planning what to do is massively unproductive, in comparison. By doing nothing, by not starting, you’ve failed. Just begin because as soon as you do, you propel from nothing to a work in progress. Action > Overthinking.

Often the most straight forward and simplistic tweaks can develop into the most monumental, effective strides forward. May 2021 be the year that you break the frustrating cycle of repetitive goal setting and reach and exceed your full potential. 🀘

Stay safe! β€πŸ–€



– Lockdown is not a weight loss competition

– Lockdown is not a productivity competition

– Movement is vitally important. Don’t stress over gym closures or gym equipment, or lack of. You need ZERO equipment to squat, lunge, walk, run and jump. Keep moving.

– Social media is great. It’s also an absolute curse at times. If you need a break, take it. Delete some apps for a week, two weeks. Don’t worry, it’ll still be there when you login again and guess what, you’ll miss out on absolutely NOTHING.

– Communication and social interaction is our most under-utilised, under-appreciated ability as human beings.

– A text is great. But to check in with somebody effectively, ring or video-call to communicate.

– I’ve never taken who and what I have in my life for granted, ever. But I never realised how much I relied on them.

– Downtime and rest is OK. It can actually take some getting used to for some, but it’s not a negative if you slow down a little during this pandemic.

– Some individuals are excellent at being productive, sharing content and lifting spirits amidst this pamdemic. Encourage them, applaud them and interact with them.

– Others, with the best intentions, and through no fault of their own have reacted differently and have been quieter than usual possibly, a little lost at times and anxious. Be patient, understanding and supportive with them. They’re trying and doing what they can, just as much as everyone else.

– If you won the lotto in the morning, you could do close to nothing with your cash, if you could even collect it in the first place! Your health matters. It matters above all else. No money or possessions come close.

Mind yourselves, mind each other.
Stay safe! β€οΈπŸ–€