Marie Paterson Wellbeing

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Marie Paterson Wellbeing

Marie Paterson Wellbeing provides training and coaching to help you live a calmer, happier, healthier life.

27/03/2025

Our events schedule for 2025-2026 is now on the website! We look forward to seeing you at a meet up soon

26/03/2025

⚠️Look after your knees!

As people get older they often have problems with their knees. I have had the odd issue myself over the years but thankfully nothing serious. It is estimated about 1 in 5 people over 45 have osteoarthritis in their knees (oh to be 45 again 😂).

So how can you minimise knee trouble as time marches on?
1. Avoid excessive weight gain
2. Do squats and other knee exercises
3. Get your recommended 30 minutes of moderate exercise such as brisk walking most days
4. Get enough vitamin D for bone health.

In years to come your knees will thank you!

21/03/2025

I had a great day at The Holistic Wellbeing Summit on Saturday, led by the amazing Ifeyinwa Dada. It was a day full of connection, energy, laughter and inspiration.

There were wonderful inspiring speakers, fantastic singing, a zumba session and delicious food.

You can't beat the energy of in-person connections 🌟

14/03/2025

I am a bit older than 7, but Marie Paterson Wellbeing is 7 years old. I can't believe where the time has gone. So to celebrate this milestone I am giving away a team wellbeing programme pack worth £299.

✅Comment - Happy 7th Birthday below to be entered into the draw!

The team wellbeing programme supports you and your colleagues to be calmer, happier and healthier both at work and at home. Helping you all thrive despite challenging times. If you lead a team, or are part of a team make sure you enter for your chance to receive the following:

👉10 copies of my book - Positive Paths to Wellbeing.

👉A facilitator guide so you can support your team to have conversations around team wellbeing.

👉Access to the online resource with evaluation forms and PowerPoint slides.

👉Support and mentoring so that you can run the programme with confidence.

✨Help your team to be calmer, happier and healthier! ✨

12/03/2025

As we get older we often start to notice some changes to our memory. Where did I leave my keys? 🤔What is that person's name? 🧐 What did I come upstairs for? 🤯

When we forget things when we are young we don't worry about it, but as we get older we start to worry that it might be signs of cognitive decline or dementia. Eating healthily and exercising are both good for your brain function and memory and there are a number of other things we can do to improve our memory such as practising mindfulness and getting good sleep.

One of the ways I have been trying to improve my memory is by using brain training apps (like Lumosity*). Have I noticed if my memory has improved? Maybe a little. Trouble is I can't remember what it was like before! 😂

* research studies have shown that using this app for 15 minutes a day brought about improvements in working memory. There is a free version which gives you access to 3 games a day. As with many games it can be quite addictive so I have resisted the urge to pay for the full version, otherwise I might not get anything else done!

03/03/2025

Delighted to be attending the Holistic Wellbeing Summit for Women at the Carnegie Conference Centre in Dunfermline on 15th March.

✅ There is a great line up of speakers
✅ Lots of exhibitors - come and say hello to me on my stand
✅ Prizes and giveaways
✅ Zumba sessions
✅ Live music
✅ Delicious lunch
✅ Networking
✅ and more.....

See you there.

PS Get your early bird ticket before 5th March.

28/02/2025

𝐋𝐢𝐟𝐞 𝐬𝐤𝐢𝐥𝐥𝐬

One of the elements of my work that gives me the most satisfaction is teaching someone techniques for managing difficult thoughts and emotions.

Sometimes it is someone who is many years into their career and going through a difficult time.

Sometimes it is a young person overwhelmed with exams, interviews or a dissertation.

I wish I had learnt these skills earlier in my life and it is why they are part of my teaching - through my courses, workshops or through one to one sessions.

We may not always be conscious of the knowledge and skills that we share or the knowledge and skills we learn from others, but they are vital for society.

Get in touch if you would like some help for you or your team.

26/02/2025

Pelvic floor health is often overlooked, yet it’s crucial as we age or after childbirth. Weak muscles can lead to stress incontinence - leaking urine when running, jumping, or even laughing. When I trained as an exercise instructor for older adults, pelvic floor exercises were essential, for men as well as women.

We have two key muscle types to strengthen:

👉🏻 Slow-twitch: Hold for 10 seconds, repeat 10 times.
👉🏻 Fast-twitch: 10 quick squeezes.

Daily practice helps maintain strength, and apps can offer guidance. While gadgets exist, research on their effectiveness is mixed. If incontinence is affecting your life, a specialist physiotherapist can help. Yoga has also been shown to support pelvic floor strength.

Personally, I’d rather do my exercises now than spend my pension on incontinence pads later! 😂

21/02/2025

𝐂𝐥𝐨𝐬𝐢𝐧𝐠 𝐥𝐨𝐨𝐩𝐬

One of the frustrations in many people's working lives is waiting to hear back from other people - and potentially never getting a reply! I would always prefer to hear back from someone with a 'thank you but no longer interested', than to hear nothing and wonder if my email has ended up in spam.

Or maybe you have things you know you need to do and you keep putting them off?

Both of these scenarios could be described as "open loops". Unfinished business.

While we can't control what others do or when they might reply to us, we can focus on closing the loops we have control over. This week I have finished the facilitator guide that is used with my book 'Positive Paths to Wellbeing" for team development. It always feel good to complete a project - close a loop!

How do you cope with open loops in your life?

14/02/2025

💡𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞 𝐬𝐧𝐚𝐜𝐤𝐬

We all know that movement is very important for our health and I am a firm believer that the small movements you make each day can really influence your health.

I work with many people with busy jobs and busy home lives and it can often be difficult to find time for exercise when you leave home early and get home late.

That is why I always advocate for exercise snacks. One of the easiest ways I have found to help keep my legs strong is to squat when I get something out of a cupboard rather than bend. Do this a number of times a day and you have added a little bit of a workout to your day without noticing.

Finding sneaky ways to add in exercise is great for all of us, not just busy people.

Always take the stairs, get up from your desk and have a stretch every half an hour, balance on one leg while brushing your teeth, and squat when you get a mug out of the cupboard.

What are your exercise snacks?

07/02/2025

I really enjoy writing my newsletter each month, and sharing news and insights about wellbeing with my readers. I'm also inclined to share a terrible cheesy joke each month!

As well as practical tips, coaching questions and health advice, I have a book of the month. which can be won by a lucky reader.

Send me a message if you would like to receive a copy of the newsletter to your inbox

05/02/2025

In what area of your life do you feel most stuck?

✍️Make a list of ten things you could do to help you move forward. Pick ONE thing and start working on it.

Visit www.mariepaterson.com to find out more about coaching or to organise a no-obligation call.

31/01/2025

Unfinished business? 🤔

Are you a crafter who has a variety of projects on the go at any one time? WIPs? Works in progress? Of maybe a DIYer? Or you have various projects on the go at work?

Well sound a fanfare as I have just finished knitting a jumper that I started a number of years ago. 🎉

🌟The satisfaction of getting something finished should not be underestimated. 🌟

What open loops do you have taking up space in your head and how do they make you feel?

Now just need the discipline to not start a new knitting project until the current one is finished. Wish me luck! 🤞

24/01/2025

𝐓𝐡𝐚𝐧𝐤 𝐲𝐨𝐮 🙏

As an author and small business owner my heart leaps when I get a lovely review of my book.

I have always been someone who rarely leaves reviews but now that I know the joy that a good review can bring, I am much better at leaving them. I still need to get better!

Can you do something small to help a business you know?
👉🏻Leave a review?
👉🏻Tell others about them?
👉🏻Subscribe to their newsletter?
👉🏻Like and comment on their posts?
👉🏻Buy a copy of their book?

It is not easy getting known, so anything you can do to help is always gratefully received.

So a massive thank you to the anonymous poster of this lovely review. It made my day!

22/01/2025

One of the best time management tips that I learnt was from David Allen in his book "Getting things Done".
He recommends the 4Ds. They are:-

1) Do it now - if it is a quick job (typically if it takes less than 2 minutes),
2) Delete it
3) Delegate it
4) Defer it (to a good system).

If your emails are causing you misery, try to focus on the 4Ds. If a quick reply is needed, just get on and DO IT NOW (but not if it has made you angry!). If it is not relevant to you - just DELETE IT. If you can DELEGATE it to someone else - great. If you need to DEFER IT until later then move it to a folder where you keep emails for further action or use a flag system.

You will feel much more in control if you have a handle on your emails.

Follow me for other practical tips for a calmer, happier, healthier life.

17/01/2025

One of the upsides of having my own business, which is fairly portable, is being able to accompany my husband on some of his work trips. When he said he was going to Berlin recently, I jumped at the chance to accompany him, knowing I could still support my clients from there.

One of the downsides is not being able to control when and where the next client is coming from. Something I have found much harder than I imagined all those years ago when I naively set up business on my own.

But, on balance, the upside definitely outweighs the downside on this rollercoaster of self-employment!

What are the upsides and downsides of your work?

15/01/2025

Do you find yourself regularly wasting time on the same frustrating tasks? 🙄

Looking for your car keys? Hunting for office equipment such as a stapler? Scrabbling around in your bag or briefcase looking for a pen? These types of activities can lead to wasted time and frustration, but they can easily be solved.

Why not set up a specific place for each item and over the next few weeks train yourself to get into the habit of returning the item to its allotted place each time? It really does help life to run more smoothly. I received a bag organiser for Christmas and what a difference it has made to my efficiency. No more frustrated minutes searching for my phone/ pen/purse/tissues/glasses - you get the picture!

What one task could you make more efficient today?

10/01/2025

🌟Supporting your wellbeing🌟

While we can all make changes ourselves without any help, change is much easier with the support of someone else. And that applies to both individuals and teams.

My Positive Paths to Wellbeing programme helps teams to be calmer, happier and healthier, leading to a more harmonious and productive workplace.

SPECIAL OFFER!! Until the end of January you can book a team programme and get 4 spaces for your staff for the price of 3. And hurry, as the price per person goes up on February 1st. (From £129 to £139). My first price rise for 5 years.

📢Book a call now for a free, no-obligation enquiry to find out what difference the Positive Paths to Wellbeing programme can bring to your team.

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https://www.mariepaterson.com/

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Wellbeing Advent Calendar DM me to sign up to my Wellbeing Advent Calendar. Daily videos with tips for a calmer, happier, healthier December. Plus ideas for relaxation techniques. Get in touch now to be added to the mailing list. Here's to a wonderful December! #Wellbeing #wellbeingatwork #positivepathstowellbeing

Book giveaway

The Batch Lady - Grab and cook

Newsletter book giveaway

The 28 day alcohol-free challenge

✨Wellbeing Wednesday! ✨ In coaching, we ask questions that make the client stop and think. Perhaps there is something that you once enjoyed you no longer do. Why is that the case? And what could you do to get it back into your life? 🌈 👋I’m Marie, and I’m here to help you. I love helping individuals and teams make a real difference to their lives, by making small changes that can have a big impact. We all want a calm, happy and healthy life – but sometimes modern life has other plans! That’s particularly true for people who are juggling busy work and home lives. And that juggling can take a toll with poor sleep, loss of confidence, lack of direction and other mental and physical health problems. You don’t have to stay stuck!

Newsletter book giveaway!

Academic year diary.

Free summer wellbeing programme. Join me - starting on Monday 22nd July - support and motivation for a calmer, happier, healthier summer. #wellbeing

Book giveaway plus summer programme

Just one thing by Michael Mosley + Summer programme starting 22nd July

May newsletter book giveaway

How to eat 30 plants a week by Hugh Fearnley-Whittingstall

April newsletter book giveaway

Positive Paths to Wellbeing Planner

Positive Paths to Wellbeing is out now! I had the most amazing time at my book launch party and I’m so excited for the book event tomorrow at St. Andrew’s Student Association. You can still get your free ticket on the event page, I hope to see you tomorrow! #author #bookoutnow #GratefulForSupport #authorlife #bookrelease #wellbeing #ExcitedAuthor #PositivePathsToWellbeing

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My Map, Our Future

I started my working life as a teacher and then moved into learning and development in the NHS. I ran training courses in personal development for over 16 years before leaving to start my own wellbeing training and coaching business. I was so lucky to benefit from great training myself over the years and I now want to make the best of this training available to you. The 'My Map, Our Future' wellbeing course draws on my many years of experience and the knowledge of some of the world's leading self-development teachers, brought to you direct to your home. Join a community of people interested in improving their own and their loved ones' wellbeing. I look forward to meeting you soon. Marie