All posts by AJ Watson

5 Tricks to Eliminate Procrastination

Procrastination is a killer of your goals, but there are some simple tricks to help keep it at bay and achieve your desired results. So, watch the video to learn them.

Book a chat with me to discover how to learn further tips:

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Or fill out the form below.

Get a good night's sleep

Understand and Obtain Quality Sleep

Quality sleep is as essential for survival as food, water and air, however, in today’s society, we are doing it wrong. School’s don’t generally teach the science of sleep.

Therefore, this video corrects that oversight, providing a breakdown of the sleep process, and is loaded with tips to resolve many sleeping issues.

A lack of quality sleep can greatly increase stress levels, which in turn makes it harder to sleep. This video is part of my program to “Unlock Your Mind to Stress Less“. Connect with me to find out more.

Book a chat with me to discover how to learn further tips:

Connect with me via Messenger:

Or fill out the form below.

Who dictates your beliefs?

What do you believe is right and just? Where did you get that belief? Did you form it yourself or did you hear it from someone else? What do you truly believe that comes from your own judgement?

Are you led by the opinions of others, allowing their judgement to influence your decisions? Do you try to please everyone? I wonder: is that giving you happiness; or does it hinder it?

Time for a story…

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The trick to positivity by adjusting your daily news

When you think about the world what do you focus on? Is it primarily a friendly world filled with people that help each other? Is it a world consumed by hatred where everyone looks after themselves and step over their own mother to get money and power? Do you think it’s a balanced mix of the two?

The answer to this is greatly influenced by what daily information you consume, what you focus on. What’s the first thing you do each morning? How about the last thing at night?

cyanide and happiness news comic

Most people check their phones and read articles, their social media feed, the news. When at work they might read the paper, over lunch they check news feeds. They get home and watch news programs for an hour or so. Before bed, people check the phone again before going to sleep.

There are multiple issues with this process.

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How the moon landing inspired my next project

I spent most of today in the backyard tidying up and marking out my next landscaping project.

My fire pit

Part of that was starting my fire pit to burn off dead plants and scrap timber from previous projects. I’ve been extremely busy in the last few months so simply focussing on building and maintaining the fire was a great time to decompress.

Instead of thinking through other tasks I had, I simply watched the fire in relative silence. Doing absolutely nothing for a few hours normally fills me with dread. I hate wasting time but today I relished it. I think I needed the time to just let go and reset.

Looking into the fire got me thinking about human ingenuity. One of the first major advances of mankind was to build fire, something that changed us forever. Today marks 50 years since man first landed on the moon, another major advance that changed our perception of what is possible.

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The Importance Of Focus To Achieve Anything

I can’t overstate the importance of focus for any endeavour. What we focus on is to the exclusion of everything else.

Clear focus on what we look at but everything else is fuzzy

Our senses deliver 11 million bits of information per second to the brain for processing however, the conscious mind can only process under 50 bits per second.

This means to understand our environment out brain takes shortcuts. It deletes, generalises and distorts information so we are not overwhelmed. These shortcuts are based on our personal histories. Even though we experience the same events, we interpret them very differently.

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How I deal with my Constant Pain

Constant pain is my normal. For the first 30 years of life, I treated my body like crap. Poisoning it with sugar and caffeine. Sitting at a computer all day and not exercising even in the simplest ways. I allowed myself to reach 175kg, bringing with it knee, ankle and lower back issues.

I remember I was around 15, slouching very low in my chair watching TV. My back was sore but I couldn’t be bothered moving. Two thoughts circled my mind: I’m young, I’ll be fine; I’ll worry about it when I’m older. Well, I’m older now and forced to worry about it.

Constant pain Teddy bear

Even though I’ve shed the weight, I made lasting damage. I’ve endured knee surgery to ensure I could run more than two steps before buckling. For two years I travelled to every pain specialist, physio and rehab guru I could find. Nothing worked.

Searching for Options

My doctor at the time referred me the “best back specialists in the business” with the added chestnut “if they can’t help no one can”. My naivety took that to mean my issues would be solved.

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Break the cycle of habits and old patterns.

Yesterday I enjoyed a morning tea with colleagues. We all bring in a plate to share over a chat. They are generally not healthy options so my healthy mindset was tested. That test came in the form of homemade cupcakes.
The thing that stood out for me was the baked-in homemade jam. The taste immediately reminded me of my nana who passed around 30 years ago.

My family would take a 90-minute drive to visit her every month or so and she was always baking when we arrived. Scones, biscuits, apple pies and a plethora of baked goods greeted us, much of which we happily took home.
As a kid I enjoyed the food more than the company, but I still enjoyed time with my cousin, aunty and nana (I suppose my parents and sister as well :P). The memories and feelings from 3 decades ago returned the moment the old familiar taste hit my mouth.

Something I hadn’t tasted for 30 years still has a strong connection in my mind. This was a happy memory so I had no problems with it other than the urge to eat more cupcakes to continue that experience. If I allowed the feeling to take over my logical mind, I might have consumed a dozen cupcakes to keep the process going.

This illustrates one aspect of how our minds work. My mind associated good memories and feelings with a specific taste. With my self-awareness, I enjoyed the experience and moved on. However, a lot of people often get stuck in a negative cycle.

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Changing my obesity mindset to fit & healthy.

Changing my obesity mindset into one that nourishes a fit and healthy lifestyle didn’t happen overnight. I failed to shed weight more times than I can remember. I tried everything I could find. This is my journey.

The Beginning

I never saw myself as overweight.  At 190cms (6 foot 3) and broad-shouldered, I held my bulk well. As a child, I was always large though with minimal chubbiness. So I was used to being a big kid, turned into a big adult.

Fat Tony circa 2006

Over the years I steadily built onto my fat supply but I never really thought of myself as obese. Yes, I knew I was overweight but to my eye, my natural size spread the weight evenly so I didn’t look super fat. That was the biggest lie I told myself. I compared my frame to shorter people that looked extremely fat. I didn’t look like them so I was still OK, right? I actually weighed far more than them, but my clothing and natural frame obscured the reality behind my delusions.

Obesity Mindset

At the time, mechanical bathroom scales only went up to 120kg so I had no idea how heavy I actually was. Bending over to tie my shoes was like running a sprint, even walking briskly to the car caused shortness of breath. I played indoor cricket and indoor beach volleyball but took the lazy approach. Both could be played staying relatively stationary if you planned effectively. I perfected my bowling action by taking under four steps, and when batting I aimed to hit as hard as I could so I had ample time to jog to safety. For volleyball, my brutal serve allowed tallying points without moving from the spot. So my weekly exercise activities amounted to standing still half the time. Not overly effective, but I deluded myself that I was still active.

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Ready for Action as a Life Coach

Welcome to AJ Coaching. Its been quite a journey to get here. Shedding 75kgs, winning national gold in martial arts, writing and publishing books and loads of self reflection.

To aid in massive weight loss I needed to understand my habits, behaviours and thoughts relating to my weight gain. It took me years of extensive research, investing in multiple avenues for self help and guided instruction. That journey brought me to the realisation that I wanted to help others achieve what I did, but in a much faster time.

Life Coaching, specifically for health and wellbeing, opened new avenues of investigation and new methods to amplifiy other’s abilities. With my certifications and qualifications from national and international coaching bodies I’m ready to deliver for my clients.

I specialise in hypnosis for weight loss, pain management, stress management and quitting smoking, though can tailor sessions to multiple needs of the client. I can’t wait to help you Enjoy Life, Get Healthy and Excel.

My name is Tony and I’m a coach.

Tony's weight loss journey from 2000 until today. 75kgs removed.