Rosewood Wellbeing

Health and Wellbeing

Health and Wellbeing ~ Setting Goals

 “I was setting myself way to high a goal that felt almost impossible to achieve and that I actually did not have much control over! And there is nothing as dispiriting as failing to achieve a personal goal for reasons beyond my control such as bad business environment, poor judging, bad weather, injury, or just plain happenings (which we like to label as bad luck I suppose. Now, I base my goals around personal performance or skills or knowledge to be acquired, and I can keep control over the achievements and draw satisfaction from them, or review them and improve them. It’s about taking smaller steps – to achieve the bigger ones.


The pitfall of ‘Unfulfilled Expectation’

Above is just one example of a client who felt stuck and unable to move forward because so often she was disappointed due to ‘unfulfilled expectation’. She was expecting way too much from herself, for what she wanted to achieve in the long run. Then when it didn’t happen, it only added to her feelings of ‘not being good enough’ and ‘never getting it right anyway’ – those kind of limiting beliefs that were holding her back in the first place!

Yes, it is important to look ahead and look at what it is you’d like to achieve overall (e.g the weight loss, that specific cottage with the view, the relationship, financial independence, better health etc.), because that is what you want. However, there is a whole process involved to actually get to were you’d like to be, which require subgoals involving doable, bite-size chunks or actions that you can put in place ‘right now’ and which will give you a ‘feel-good’ factor. It will allow you to go at your own pace. To review and improve when it is not going exactly according to plan (look at ‘what works, and what doesn’t work’). This way you can turn it into a fun experiment! Keeping going and making adjustments along the way, managing your time and energy – instead of being disappointed because it didn’t go as planned.

Outcome goals or performance goals?

Often ‘outcome goals’ are based on the rewards of achieving something, whether these are for example financial or based on the recognition of others. These can be highly motivating factors in the early stages, however as they are achieved, the benefits of further achievement at the same level.. reduce! And you will progressively become less motivated.

‘Performance goals’ are helping you to set those type of goals that you’ll have as much control over as possible. E.g. you might achieve a personal best in a race, but still be disqualified as a result of poor judging decision. If you set an outcome goal of being in the top 3, then this will be a defeat. If you set a performance goal of achieving a particular time, then you will have achieved the goal and can draw satisfaction and self-confidence from its achievement.

Tips from the Top for goal setting


About the author: Femke Adrienne Williams has a BSN and MSc in Health Promotion from Maastricht University (The Netherlands). She enjoys continuous learning and using her wellbeing coaching, natural health & healing knowledge and intuition to help others find their own resources and solutions to their life’s challenges, and to talk about ways that the human energy systems can support our physical, mental, emotional & spiritual health. When she’s not getting super passionate about her favourite topics of alignment, holistic health, moving meditation (Chakradance), engagement, deeper purpose, learning, joy & creativity, she loves to go up into creating her own art works, playing the piano, horseriding, spending time with her family and travel.

Wellbeing Coaching – Holistic & Energy Therapies – Chakradance

tel: 07969 137504


Rosewood wellbeing Wellbeing Coaching  Holistic & Energy Therapies Chakradance

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Chakradance is a fusion of ancient wisdom and modern world music for healing and wellbeing. ‘Move your Chakras, change your life!’ 

Chakradance is described as ‘rhythm for your soul’, and was founded by Natalie Southgate in 1998, in Australia. 

I offer this modality, by running classes and workshops within Worksop & surrounding areas (Nottinghamshire / South Yorkshire/ Doncaster/ Sheffield). 

Chakradance, at its core, combines the Chakras, Music, Dance and Mandala Art. It is a healing movement practice, a form of nourishment for your true self – for your Soul. Moving with your eyes closed or with lowered gaze in a darkened room, to music specifically created to resonate with each of your main energy centres (Chakras), you are guided into your own inner dance of release and re-connection. It offers a kind of liberation. It feels like coming home.

Free flow, your own style.

Live classes and workshops Find out my schedule here:

On-line; e-courses  (Reboot Your Base Chakra)

Wellbeing Coaching

As a coach, my focus is on various ways of exploring with you and help you find that much needed balance, joy, fulfilment, clarity and focus that you feel you may be lacking right now. Together we can dig a little deeper to find your own resources and solutions to help you move forward at your own pace.

I LOVE working with you especially if you are an (ex)nurse or other healthcare professional/worker who is feeling on the edge of burn-out and/or who may have lost their drive and passion.

As a Wellbeing Coach and Referral Practitioner with ‘The Chrysalis Effect’, I also work with you if you have symptoms of chronic exhaustive conditions (CFS/ME, Fibromyalgia) or Post Viral Fatigue (PVF) including Long-Covid. I am part of an amazing cross-referral team; this means that whatever you require to achieve optimum wellbeing as we go along , we can create the Coaching Package that is uniquely tailored to your support needs, with a relaxed approach.

Equipped with an improving level of self-awareness, we will create a forward-facing framework, with realistic and exciting goals set by yourself.  

  • Online sessions (via Zoom)

Currently sessions take place across Zoom only, and if we were under ‘non-Covid’ circumstances this would be how I work with any client who lives too far away to meet in person. 

  • Face to face sessions (at Home)

This is the way I prefer to work with clients who live local or who are willing to travel to my premises. However, a mixture of face-2-face and online sessions can be arranged, or online sessions only, if preferred.

Emotional Freedom Techniques (EFT)

EFT is a universal healing tool (also known as ‘tapping’) that can provide impressive results for physical, emotional and performance issues. It operates on the premise that no matter what part of your life needs improvement, there are unresolved emotional issues in the way. This is because, for basically ALL issues, it is now common knowledge that any kind of emotional stress can hinder the natural healing potential of the human body. It supports clearing out old traumas and welcomes us to face new challenges with a healthier, more positive and productive attitude. 

We use our fingers to tap on specific acupoints located on the face, head and upper body, and use affirmations to clear and shift stagnant energy. It may sound a bit woo-woo … but EFT Tapping with the help of a practitioner often works where nothing else will! It can also be used to provide impressive do-it-yourself results.  

Acupressure Massage (seated/ on-site)

This relaxing and at the same time reviving routine, can be offered in 10, 25 or 40 minute sequences. Because it is done seated and through the clothes, it can be offered ‘on-site’ for staff at e.g. local care-homes and at offices. 

But it can also be offered as a stand-alone session, from 25 and up to 40 minutes.

The benefits of this sequence are great, relieving muscle tension in particularly back, neck, head, shoulders and arms – promoting relaxation & stress relief. It also boosts the immune system and improves circulation.

Swedish Body Massage

One of the primary goals of the Swedish massage technique is to relax the entire body. This is accomplished by rubbing the muscles with long gliding strokes in the direction of blood returning to the heart. But Swedish massage therapy goes beyond relaxation; it is exceptionally beneficial for increasing the level of oxygen in the blood, decreasing muscle toxins, improving circulation and flexibility whilst easing tension.

Indian Head Massage

The massage techniques used for an IHM originally simply evolved from Indian family grooming. It has progressed to include the head, neck, face, upper arms and shoulders. It has long-term benefits; encouraging healing of tissue, improving circulation, removing toxins, relieving muscle tension, pain and discomfort, and improving flexibility.

The massage techniques are very gentle, but can go very deep, depending on the individual and any conditions they may suffer. A little oil is used to massage the shoulders, neck and arms. It is best to have the shoulders uncovered, but it can also be done with a T-shirt on (then without oil). Clients are asked to remove jewellery and make-up (no foundation).

It may cause heightened emotions, as the system is bringing in a state of balance and relaxation, whilst clearing out ‘negativity’.

Reiki & Crystal Chakra Balancing

Reiki originates in Japan, and in simply terms means ‘Universal Energy’. It is a therapy method of ‘healing’, and can be used for example to relieve stress or tension and many related symptoms, to promote healing from physical problems, to balance the emotions, to free us from restrictive thinking, and to be able to deeply relax. It can also provide a connection with inner wisdom.

It works on every level – physically, mentally, emotionally, spiritually. The therapist merely channels the energy to treat holistically and to promote the body’s self-healing ability. You can lie down or sit up, fully clothed, and the therapist will place the hands in a series of positions on or over the body. Crystals can be used to help rebalance the chakras, and to enhance the experience.

Only as much Reiki as is needed will be drawn by yourself. It may be felt as a flow of energy, mild tingling, warmth, coolness, you may see colours, or you may experience very little – it is all ‘right’ and is never harmful.

Light Touch Reflex Therapy

Even a very light treatment of reflexology for the feet can help create a sense of balance, and with Light Touch Reflex Therapy (LTR), the feet are worked but only very lightly and in ‘holding’ positions ~ this is a way of tuning in energetically to what is happening with the patient’s system, and helping to correct any imbalances within the system. 

I can also show you how to do some hand reflexology for ongoing treatment that you can easily do yourself at home in a few minutes, and even on the go!

Reflexoloxy (Face)

Facial Reflexology has a natural Botox Effect! It makes you look as good as you feel and feel as good as you look! What every woman needs (especially over 40+) ..

Many clients who come to me say they feel lacklustre, unattractive, stressed or tired… Facial reflexology based on TCM (traditional chinese medicine) can help the body feel fit and well, just as reflexology for the feet can do! It is also a great way to relieve blocked sinuses. And, as a ‘side-effect’ (although it’s not a beauty treatment as such), it is also Beautifying! 

Reflexoloxy (Feet)

REFLEXOLOGY is a natural therapy that can facilitate more vital energy, help boost the immune system and create a stronger body and calmer mind. Putting pressure on and massaging reflex points on the feet induces a deep state of relaxation. These reflex points correspond with the organs and other parts of the whole of the body. It is possible to release blockages and normalise imbalances, therefore allowing the free flow of energy to be released throughout the zones of energy pathways which influence the entire body.