SLEEP 2.0 for TheSundayTelegraph - STELLA Published Article

My Expert Article for STELLA, The Sunday Telegraph 26th Nov 17 (The New Sleep Rules)

Highlighted from The New Sleep Rules

Ironically, sleep deprivation leads to weight gain. The reason? ‘During sleep, levels of ghrelin, the so-called hunger hormone, decrease, because we require less energy to sleep,’ says Natalie Pennicotte-Collier, sleep ‘super coach’ and therapist to elite athletes, including Team GB. ‘People who don’t sleep enough end up with too much ghrelin in their system.’ Disrupted nights also leads to a decrease in leptin, the hormone that tells the body when it’s full, Pennicotte-Collier adds. ‘Sleep-deprived bodies cry out for more food. If you have more than a year of five hours’ sleep or less a night, you could gain 10-15lbs.’ But our hormones themselves can be responsible for our poor sleep: if we’re stressed, with raised cortisol levels, our bodies find it impossible to switch off. And so the cycle continues. Pennicotte-Collier recommends sticking to the same bedtime and wake-up time, even on the weekends, to regulate your sleep and give your hormones a fighting chance.

The MindCoach Natalie EVENT with Karen from

ANNOUNCING OUR WELLBEING EVENT IN RICHMOND, Sunday June 11th @Bhuti in Richmond Hill

Feel calmer, focused, choose fearless

Anxiety Expert + Team GB Mindcoach Natalie @calmerama and Karen @irunlikea_girl Blogger, Runner and Mental Health Ambassador are here to give you some wellbeing insights & a mood enhancing recipe.

Karen and Natalie have been empowering the next generation and are passionate about the Mind & Body connection. As a Team GB MindCoach and Mental Wealth Practioner Natalie there is so much that YOU can do, to take control and educate yourself. To celebrate Mental Health Awareness Week, ahead of their June event at Bhuti in Richmond on 11th June – they wanted to share some wellbeing insight supporting YOU to amplify your Mental Wealth.

Wellbeing Insight

  • Dial up your breath for wellbeing power.

We take 20,000 breaths a day - Imagine the powerful wellbeing benefits if we could supercharge 3 mins of them each day?

Practicing deep focused and purposeful breathing for even a few mins a day supercharges your mind & body with oxygen on a cellular level. The breath is our best friend for an immediate anti panic focus and sooths your nervous system. It also helps your THINK with more clarity and perhaps more rationally

Start being a master of your breath. Check out 7/11 breathing, it's an oldie but goody and even athletes train their breath to help calm them and energise or amplify their performance.

UNPLUG - It's so important to think about safeguarding your Mental Wealth to catch signs early and really NOTICE how you are feeling. One of the ways you can do this is to research the overwhelming compelling evidence for Mindfulness. Be curious and look up your preferred mindful moment. 

  • Choose fearless. See it and believe it.

Remember that your mind is everything ‘Change your thoughts, change your world'. Make it a routine to check in with yourself. It could be every Sunday night or every night even.

What would you do – if you knew you couldn't fail? Write it down; acknowledge it and feel empowered to one-day reach your goal? The only thing that's holding you back is YOU. Don't forget the power of visualisation. Picture yourself overcoming your FEAR? What do you look like, how do you stand? Is your body language different, what would you be feeling, pride and power? Visualise yourself 100% more confident. 100% Fearless. This really works. Get Inspired and get involved in YOUR journey, what better gift to yourself to be curious about the ways you can take control of your mind, be your own coach, your way .


Nutrition plays a significant role in how we feel too. When you feel down, do you reach for a bar of chocolate or an apple? I highly suspect it's not the latter? There is so much evidence nowadays linking diet and mental health and it's something we shouldn't neglect.

Recent research I've read proved that those suffering with mental health issues eat fewer fruit and veg than those who do not report daily mental problems. They are far more inclined to eat unhealthy food like crisps, chocolate, takeaways etc. Which makes sense really. Who thinks about a punnet of strawberries when they're upset? We probably wish we did! Achieving a balanced mood can be supported by making sure that our diet provides adequate amounts of complex carbohydrates, essential fats, amino acids, vitamins and minerals and water.

The recipe below incorporates a lot of these key nutrients. Karen doesn't claim to be an expert but comes at it from a personal perspective. She has made these changes in her life and hopes that if you're struggling, you can find some encouragement to make a change that ultimately makes you a happier person again.

MENTAL HEALTH AWARENESS week! Proud to be part of the conversation

 To celebrate MENTAL HEALTH AWARENESS WEEK and support the conversation we have partnered with our Wellbeing partners to share some Mental Wealth Insights

This week I have been empowering another 500+ pupils, the next generation in schools with my CalmerRama Roadshow.  I am passionate about the Mind & Body connection.  I know as a Team GB MindCoach and Mental wealth Practioner there is so much that YOU can do, to take control and educate yourself.

Please check back later this week for details of our partnerships and how you can get involved.

Supercharge Your Tennis - hypnotherapy for performance

It sounds simple but learning how to BREATHE PROPERLY is key - Take time to really focus on your breathing before, and during the activity. For example, if you are playing tennis, make sure to relax your body and breathe deeply between points. Before a race focus on your breath and performance, and block everything else out. You will be amazed by the difference in the way that you feel, and the way that you perform. Practice this self-hypnosis technique every day for best results.

Visualise your success beforehand
Footballers, golfers and others sportspeople regularly use self-hypnosis and visualisation to mentally prepare themselves before a competition. By seeing themselves succeeding, they are able to condition their brains into believing that they can do so.

Win or no win, before a big sporting event, see yourself beating your own personal goals, performing to the best of your ability and enjoying every minute. Close your eyes, breathe deeply and visualise performing at your best. Do this regularly in the run up to your competition event.

Imagine the sights and sounds that you would experience at a game, and really focus on bringing them forward in your mind, making them as clear and realistic as possible. Whether it’s the cheer of the crowd that spurs you on, the rush of endorphins brought on through exercise or just a healthy competitive streak that drives you, take these positive feelings to inspire you before an event.

A quote by Novak Djokovic sums this up for me: “In order to win against Rafa or Roger, you have to believe… there is no other way.” Before his Grand Slam wins at the Australian Open, French Open, US Open and Wimbledon, Djokovic already thought of himself as a champion. Confidence in his abilities, a great training regime and a complete focus on his goals made it a reality.