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Do the answers to our problems lie in rumination or reflection?

In this blog, Life Coach and Cognitive Hypnotherapist Laurence Knott explores how focusing on and thinking about our problems can be counter-productive and points towards a more useful source for solutions and inspiration.

When we think, we go inwards and the thinking that we experience can take many forms. Our state of mind in the moment shapes the form it takes. And if we are caught up in the ‘outside in’ misunderstanding that our experience in any given moment is generated from our circumstances, a lot of thinking can happen.

The stimuli from our circumstances could be something someone says directly to us, as a statement or question, or something we hear in a group or at presentation, or even something we hear on television. Or simply something we read that pricks our interest. Or, if we generally have a lot on our mind, we can be one random thought away from setting off some kind of internal dialogue. And in that moment, we may well go into rumination rather than reflection.

To ruminate is to chew the cud in our mind. Rumination can take the form of a loop of worrying thoughts, coloured by emotion, or something that appears to be in the form of logical reasoning of something that is on your mind. Whatever form it takes, the starting point for rumination is what we already know, what we believe to be true. Many of my clients experience a lot of rumination taking the form of worry, anxiety and fear, and the direction is generally an ever-decreasing circle. Or like trying to navigate through an endless maze, with no idea of how you entered the maze in the first place and whether there is a way out.

Rumination can be neutral, but more often it will take us further away from any kind of resolution, an answer or indeed, the truth.

My first question to you is, where are you when you find yourself ruminating? Do you ever find an answer that you are satisfied with? Do you feel connected or disconnected to your experience of what it is to be alive, living in the present moment?

Reflection is a very different beast. There is no cud to chew, because you are looking in a different direction. Our attention is away from the grass and out to the sky.

When we reflect, there is a lot less going on in our head. There is a lot less noise. When we are being reflective, there is no direction to our thinking, there is no sequence of reasoning. There is no maze.

When we reflect, we are going somewhere deeper, to the place before form. We are not exploring what we think we already know to be true, we are looking into the unknown.  I see reflection as a process of thinking with our entire being. In the place before words, the place from which form comes.

Whatever the source of what blossoms from reflection, we know wisdom when it emerges. Out of the quiet can emerge an insight that can change everything. And whatever shows up in that moment is infinitely nearer the truth, closer to what we need, than could ever arise from rumination.

And out of reflection can emerge life-changing wisdom.

When I see my clients reflect I do one thing – stay quiet. There can be a groundswell of emotion, as if the new thinking that is emerging is filling ever molecule of their being, changing their map of reality. This insight can be small and perfectly formed as an answer to something that has been vexing them; or a game changing insight, something that is transformative. You’ll know it when it happens.

Moments of reflection are infinitely more powerful than (recurring patterns of) rumination.

A deeply connected conversation between two people can help generate the environment for reflection to happen and for deep transformation to take place. Or maybe a random thought, or something you see or hear, will trigger a moment that begins to fill with more thought taking form. In that very moment you might choose to look to the stars rather than enter the maze. The answer is far more likely to lie in the unknown.

For life changing advice, treatments and a free consultation with Laurence our life coach and hypnotherapist contact the Wellness Centre extension 7856.


Fish Cakes with Tomato Pepper Relish

Fish cakes with tomato pepper relish


What you will need for 6 portions:

Fish Cakes

  • ½ lb diced Dorado
  • 3oz. red pepper
  • 3 ozs. green pepper
  • 3 ozs. onion
  • 2 ozs. red onion
  • 1 oz. coriander
  • 1 oz. lime juice
  • 1 lt oil


Season fish with salt, pepper, and lime juice. Then add all the other ingredients to fish and mix well. Set aside. In a frying pan, heat oil to 300 degrees. Scoop the fish mixture into 2 oz scoops, and fry until golden brown. Remove from oil place on paper towel to remove excess oil.

Tomato Pepper Relish

  • 6 ozs. fresh tomatoes
  • 2 ozs. red pepper
  • 3 oz. green pepper
  • 1 oz. onion
  • 1 oz. olive oil
  • 1 oz. lime juice
  • 1/2 oz. parsley
  • salt to taste


Chop the tomatoes, onions, parsley, and peppers very small. Add the rest of the ingredients.

To plate: Place fish cake on steamed spinach leaves and accompany with the tomato pepper relish



The BodyHoliday Corporate Wellness Programme

Are you feeling over worked, stressed and want to regain a sense of balance in life? To help combat this increasing and largely hidden phenomenon, The BodyHoliday has designed the Corporate Wellness Programme all with you in mind.

The Corporate Wellness Programme is a 15 hour training programme (spread over five mornings) that has been designed specifically for those wishing to take more control of their lives and establish a better work/life balance. It aims to broaden the psychological belief systems of participants and enable them to discover their passions, strengths, skills and talents in life and utilise them to their full potential.

In addition, it allows participants to examine their core values and belief systems in order to prioritise the more meaningful and important aspects of their lives. Coaching clients on living in balance, the programme will guide clients along the road to better health, the ability to deal more effectively with stress, set clearer goals in life and increase motivation.

This is a course designed for Executives who wish to:

Improve their health, deal more successfully with stress, have clearer goals and ambitions in life, improve their quality of life, create a better work/life balance, improve working relations and manage their lives more successfully.

It is designed for company members experiencing the following:

Lack of motivation, poor sleeping habits, better, fatigue, poor life/work balance, lack focus and direction with their lives, depend on stimulants, experience high blood pressure, headaches, digestive disorders and other stress related illnesses, feel overwhelmed with work responsibilities and have difficulties focusing and concentrating

Short term benefits include improved motivation, methods that will improve concentration, knowledge to improve diet, improve clarity of thinking

Long term benefits include improved health, better sleeping patterns, increased vitality, calmer mind, better relations in and outside of work, increased productivity, job satisfaction, clear objectives and goals in life

Course dates:  20th – 24th, October, 2014 (mornings only – allowing each guest to enjoy the other facilities that the resort has to offer from lunchtime onwards)

Programme Price: US$1200.00


Download a brochure

You can download a brochure here.


Realign. Refocus. Rejuvenate. Refresh. Revive.


The BodyHoliday Welcomes Oesteopath Jessica Lambert

jessica lambert, st luciaWe are pleased to welcome Jessica Lambert to our team. Jessica studied Osteopathy extensively at the Oxford Brookes University where she attained her Masters in May 2014. In her final two years of study, she has worked in the University’s clinics treating a wide array of patients. Her time at the clinics also provided an opportunity to learn from professional osteopaths who come from different backgrounds, educating her on many different techniques and osteopathic approaches.

If you will be staying at The BodyHoliday soon, book a treatment at the Wellness Centre with our new practitioner to learn how  Osteopathy can make a difference in your life.


9th July to 31st October, 2014



Use Your Body Weight

Many people think that they need a fancy gym and elaborate fitness equipment in order to get an effective workout. The truth is you really don’t need any equipment other than yourself and a little bit of creativity to get the blood flowing.

When looking at your fitness programme you should always look to master your own bodyweight before adding weight to a specific exercise that you are performing. For instance, you should learn to perform a series of pushups correctly before attempting the bench press. Once you master the pushup you can then move on to the bench press. The same goes for other exercises including the squat as well. Learn how to squat effectively with your own bodyweight before adding a weighted bar to the movement.

Not sure what to do or how to perform a workout with your own bodyweight as resistance? Check out our Total Body Weight Circuit performed right here at the BodyHoliday.

Want more life changing advise? See  Michael our resident Nutritionist and BodyAware Consultant when you are with us! Don’t forget to subscribe to BodyHolidayTV for more great fitness and nutritional videos.

Improve your Golf Game

Are you trying to improve your golf game? We all know some golfers such as Tiger Woods have embraced strength training as part of their regular training programme which has been a crucial part to his and other golfer’s success.

So what should you focus on to improve your golf game? I think the most important piece to any golfers game is to focus on the correct fundamentals of the swing. Look at hiring a professional to critique your current swing and see where you can make improvements. After the appropriate action is taken to ensure your swing is effective, let’s discuss what areas of strength training can benefit your game.

Golf is mainly a game of rotation, power, and finesse. In order to have an effective strength training routine you need to address all of these areas. You will never be able to generate maximal rotational power unless you have good flexibility through the hips and shoulders. In addition, you also need a strong rigid core so that your energy and power is transferred through the club and into the ball.

Check out our short workout here at The BodyHoliday on a few exercises that you can incorporate to improve your golf game.

Train with Balance

When performing any form of weight training we should always seek balance. What do I mean by balance? We need to work a specific muscle group and then the opposing muscle group in the same fashion so that we don’t develop muscular imbalances.

For instance, if we are doing an abundance of pushing work like bench press, pushups, flys, and incline presses which work the chest, and we are not equally matching our pulling movements like rows, band pull aparts, and reverse flys, over time we set ourselves up for injuries and muscular imbalances.

So ask yourself, are you training with balance? If not, make the change so that you can maximize your training in the long term with no injuries or neglect of any of the opposing muscle groups.

Need a switch in your workout routine? Try this upper body workout performed right here at the BodyHoliday.

See Michael our resident Nutritionist and BodyAware Consultant when you are with us! Don’t forget to subscribe to BodyHolidayTV for more great fitness and nutritional videos.

Workout Variety

It’s very easy to get caught in the same routine and find yourself becoming stagnant in your fitness programme. We are creatures of habit and once we start something we like it is unlikely that we stray very far from that routine. However, it’s very important that you add some workout variety and try something different every now and then.

So why should you vary your workout routine? Well, there are a couple reasons. The first is to avoid boredom. Sometimes we lose interest and stop exercising because we have become bored with our routine. That’s why it is crucial to keep things interesting. A second reason is that we have to create overload, meaning that we should be challenging ourselves and doing more than the body is used to. If we are not creating overload we will not progress towards our goals. Finally, a great reason to switch your routine might be to discover a new programme or workout that you have never tried.

That is why The BodyHoliday is such a great place to try an activity that you have never done before. Need an idea or workout to switch up your routine? Try this 100 workout that features 10 different exercises with 10 repetitions of each performed right here at The BodyHoliday in St. Lucia.


See Michael our resident Nutritionist and BodyAware Consultant when you are with us! Don’t forget to subscribe to BodyHolidayTV for more great fitness and nutritional videos.

Should You Stretch?

Some experts say “yes” and others may tell you, “it’s a waste of time.” So what’s the real answer? As with anything, it depends. It depends on what your goals are. I will give you some examples for both sides of the argument.

If your goal is to increase overall flexibility then you will need to hold static stretches. Static meaning that you will hold a specific stretch anywhere from 20 seconds onwards to stretch the muscle and increase flexibility. However, not everyone cares about increasing their flexibility.

So should everyone stretch? Not necessarily.

If your goal is to increase overall strength studies have shown that holding static stretches before a weight training session can actually decrease your performance. Same with doing static stretches in-between sets of your exercises. When stretching was done between sets a decrease in performance was noted.

Surely everyone should stretch after their workout, right? Well, again it depends. I would suggest that everyone take at least 5 minutes at the very end of their workout to hold some stretches. If nothing else it allows you to bring your heart rate back down to a resting level before ending your workout. Also, the muscles will be warm and have significant blood flow to them which will allow you to get the most out of your stretching.

So you’re saying I should quit my Yoga class? NO! Stretching can be very rewarding and can help you improve posture and perform everyday tasks much easier. Unfortunately there are no one size fits all answers when it comes to fitness or nutrition. Many time the answer is, “it depends.” However, if your goal is to increase flexibility check out some of our stretches performed right here at The BodyHoliday and subscribe to BodyHolidayTV for more great fitness and nutritional videos.

Don’t forget to see Michael our resident Nutritionist and BodyAware Consultant for more personalised  advice when you are with us!


Practice Santosha on the mat and off the mat.  Santosha is ‘contentment’, being content with your practice, accepting what is and letting go of achieving the ‘perfect’ posture.  We are all too hard on ourselves at times and Yoga not only teaches us to be patient with others but also with our own Self and goals.

Next time you get on the mat, watch the breath, the flow and let go of forcing your body into a pose to appreciate where you are on the mat and off the mat, be content, practice Santosha.

Join one of Lily’s yoga retreats when you’re here with us and practice Santosha.

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