Tomorrow is St Valentine’s Day, and while romance is often marketed to the young, it may actually matter more than ever after 60.
By this stage of life, many of us have lived through careers, raised families, faced losses, health scares, and big life changes.
Romance is no longer about grand gestures, it’s about connection, comfort, laughter, and love.
This year my wife doesn’t want to go out, no busy restaurants, no set menus, no noise.
Instead, she’s asked me to cook a special meal and turn our home into a date.
And honestly, that feels about right.
At this stage of life, romance isn’t about showing the world. It’s about making space for each other.
A home date means, cooking Sharon her favourite meal.
Which is relatively uncomplicated, she loves a perfectly cooked sirloin steak , and of course the most important part, a lovely glass of red.
A table set with candles and a red rose, music we both love evoking memories of our blossoming love, all those years ago.
Mobile phones banned,conversation without any distractions.
After 60, romance becomes less about impressing and more about connection, comfort, and intention. It’s about choosing each other, again and again, in small, meaningful ways.
So tomorrow night, I’ll light a candle, cook her favourite meal, and we’ll stay in.
They damage quality, reputation, client confidence, project timelines, and team morale.
In manufacturing, processing, and construction contracting, a single bad subcontractor or third-party provider can destroy a profitable project.
This is why every sub-contractor, consultant, or professional service provider must be selected, appointed, and managed using a structured evaluation process.
1. Before You Appoint Anyone
Before sourcing or appointing any subcontractor, supplier, or professional service provider, you must have:
A Clearly Defined Scope of Work
This should include:
Exactly what they are responsible for
What they must deliver
How their performance will be measured
Detailed Specifications in Writing
Contracts must include:
Quality standards
Output expectations
Compliance with regulations
Deadlines and milestones
Clear expectations prevent disputes, delays, and underperformance.
2. Role & Responsibility Clarity
Every subcontractor or third party must have:
A clearly defined role
Specific tasks listed
One appointed Project / Job Manager
All communication and instructions go through that manager – no exceptions.
This prevents:
Confusion
Blame shifting
Scope creep
Cost overruns
3. Standards & Compliance
All subcontractors and third parties must meet:
Industry workmanship standards
Health & safety requirements
Regulatory compliance
Insurance and licensing requirements
These standards must be communicated before any work starts, not after problems appear.
When we talk about “healthy” carbohydrates, we are looking for Low Glycaemic Index (GI) foods. These release energy slowly, keeping your blood sugar stable and your heart happy. Here are some of the best you can find in any UK supermarket:
Pearl Barley
The “forgotten” British superfood. It has one of the lowest GI scores of any grain (around 22-25), meaning it won’t cause sugar spikes.
Why for 60+: It’s packed with beta-glucan which helps lower cholesterol.
Ease & Enjoyment: Throw a handful into a slow-cooked lamb stew or use it to make a “Barley Risotto.”
Porridge Oats (Jumbo or Rolled)
A British breakfast classic for a reason. Avoid the “instant” sachets with added sugar; stick to the traditional bags.
Why for 60+: High in soluble fibre, which is vital for digestive health and keeping you feeling full until lunch.
Ease & Enjoyment: Top with a handful of blueberries for an antioxidant boost.
New Potatoes (with the skins on)
You don’t have to give up potatoes! New potatoes (like Jersey Royals or Charlotte) have a lower GI than large baking potatoes.
Why for 60+: Keeping the skin on provides essential Vitamin C and potassium, which helps manage blood pressure.
Ease & Enjoyment: Simply boil and serve with a little mint and olive oil instead of butter.
Lentils (Red, Green, or Puy)
Lentils are “double-duty” carbs because they are also high in protein, which helps maintain muscle mass as we age.
Why for 60+: They are incredibly soft and easy to digest when cooked well.
Ease & Enjoyment: Red lentils “melt” into soups (like a classic Dahl), making them perfect for a light, warming lunch.
Wholewheat Pasta
White pasta turns to sugar quickly in the body. Wholewheat (brown) pasta contains the entire grain, including the fibre-rich outer layer.
Why for 60+: The extra fibre helps prevent the “sluggish” feeling after a big meal.
Ease & Enjoyment: If you find the texture a bit “nutty,” try a 50/50 mix with white pasta until you get used to it.
Chickpeas
Whether in a tin or as hummus, chickpeas are a powerhouse of slow-release energy.
Why for 60+: Great for bone health as they contain calcium and magnesium.
Ease & Enjoyment: Roast them in the oven with a little paprika for a crunchy, healthy snack.
Bulghur Wheat
Commonly used in Middle Eastern cooking, but widely available in the UK (often near the couscous).
Why for 60+: It’s less processed than couscous or white rice, meaning it keeps your energy levels steady for longer.
Ease & Enjoyment: Use it as a base for a cold summer salad with lots of parsley and lemon.
Rye or Granary Bread
Swap the white sliced loaf for a dense Rye or a “seeded” granary bread from the bakery.
Why for 60+: Rye bread is particularly good for gut health and regular digestion.
Ease & Enjoyment: Toasted rye with mashed avocado and a poached egg is a perfect “luxury” brunch.
Quinoa (Pronounced Keen-wah)
Now a staple in UK shops, this “grain” is actually a seed.
Why for 60+: It is a “complete protein,” containing all nine essential amino acids—rare for a plant food!
Ease & Enjoyment: It cooks in just 12-15 minutes. Use it instead of rice with a stir-fry.
Sweet Potatoes
A great alternative to the standard “old” potato.
Why for 60+: They are very high in Vitamin A (as beta-carotene), which is excellent for maintaining eye health.
Ease & Enjoyment: Cut into wedges and bake with a drizzle of olive oil for a delicious side dish.
Remember balanced meals with healthy carbs and fats are always important, even more so as we age and want to stay active, full of energy and have lots of fun.
I hope this is of interest, I have had a few recipes sent to me, which I am going to cook utilising my not so expert skills.
Please share pictures of some of your creations and recipes.
Business Goal Setting and Action Planning Framework
Every ambitious business leader wants growth, but intent without execution is just noise.
In manufacturing, construction, and professional services, the gap between a grand vision and daily operations is where momentum dies.
To bridge this gap, we must understand that goal setting and action planning are two distinct, complementary disciplines:
Goal setting defines what you want to achieve and why.
Action planning dictates exactly how, when, and by whom it will be executed.
In my consulting work with SMEs, I frequently see organisations set powerful annual targets that ultimately fail.
The issue isn’t the vision.
It’s the lack of a structured framework to translate long-term objectives into weekly, high-impact actions.
When you break annual milestones down into executable, short-term steps, progress becomes visible, accountable, and highly predictable.
Goals vs. Action Plans: Understanding the Difference
Without an action plan, a goal is merely an aspiration. Without a clear goal, actions lack direction.
Element
Business Goal
Action Plan
Focus
Direction, intent, and long-term vision.
Execution, structure, and daily momentum.
Timeline
Typically annual, bi-annual, or quarterly.
Weekly or daily operational steps.
Measurement
High-level business KPIs and milestones.
Completed tasks and clear task ownership.
The 6-Step Business Goal Setting & Action Planning Framework
To build a resilient strategy that drives measurable results, apply this six-step implementation framework to your business.
1. Define SMART Business Goals
Vague objectives produce vague results. Every core business goal must meet the SMART criteria:
Specific: Clearly defined, unambiguous, and focused.
Measurable: Linked to concrete numbers or trackable metrics.
Attainable: Realistic and achievable given your current resources and market position.
Relevant: Aligned directly with your core business priorities and long-term vision.
Time-bound: Bound to a hard, non-negotiable deadline.
2. Deconstruct Long-Term Objectives
Large annual targets can cause operational paralysis. To maintain momentum, divide major objectives into bite-sized operational pieces. Shifting your focus from quarterly targets to weekly execution reduces overwhelm and allows your team to secure quick, early wins.
3. Establish Absolute Accountability
An action plan only works if there is clear ownership. For every sub-task, document:
The exact, detailed action required.
One single owner who is accountable for the outcome.
The definitive milestone date.
Consultant’s Rule: If everyone is responsible for a task, nobody is. Ambiguous ownership is the primary cause of stalled execution.
4. Identify Resources and Structural Constraints
Before launching a new initiative, proactively audit your bottlenecks. Assess each action item for:
Time: Do you have the actual operational capacity?
Skills: Is there a knowledge gap that requires training or external support?
Capital: What are the cash flow or financial constraints?
5. Implement Regular Progress Reviews
An action plan is a living operational tool, not a static document to be filed away.
Set a fixed, weekly or bi-weekly rhythm to review progress. Focus the conversation on control and agility rather than blame:
What major milestones have been successfully completed?
What is currently delayed, and what is the root cause?
What adjustments are required to keep the overall goal on track?
6. Run the “Confidence Score” Reality Check
Before finalizing any plan, stress-test it with a simple diagnostic question:
“On a scale of 1 to 10, how confident am I that this plan can be delivered exactly as written with our current resources?”
Score of 7 or above: Proceed to execution.
Score below 7: Stop. Your plan is either too ambitious, under-resourced, or poorly defined. Readjust your scope or timeline before committing.
Practical Habits for Long-Term Success
Reflect First: Before looking forward, audit your past performance. Identify precisely what drove success and what caused friction in your previous projects.
Protect Your Time: Protect dedicated blocks of time each week specifically for proactive business habits and strategy execution.
Prioritise High-Impact Tasks: Not all activities are created equal. Focus your energy on the 20% of tasks that yield 80% of your measurable business results.
Closing Perspective
Clear goals give your business a destination; structured action plans give you the roadmap to get there.
Consistency beats intensity every single time. When you combine clear direction with disciplined execution, hitting your targets shifts from a game of chance to a predictable certainty.
Want to put this framework into practice? Drop email below to receive your free, interactive Goal & Action Plan Template.
Not because anything went wrong, but because life reminded us how fragile, precious and unpredictable it really is.
This weekend, my wife and I visited her best friend and her husband at their retirement home on the east coast.
We had been there just four weeks ago, but even in that short time her health had declined. She was diagnosed with dementia just over a year ago, and the change has been rapid.
For my wife, it was heartbreaking. They’ve been friends forever, through children, crises, laughter, holidays and the normal chaos of a long-shared life.
The weekend was lovely in many ways. We wrapped up warm and walked along the seafront.
We visited pubs and restaurants. We talked and laughed.
But for her friend, it all passed in a kind of haze.
Conversations were forgotten almost as soon as they began. There were smiles, warmth, kindness, and underneath it all, a quiet sadness.
Her husband, now 80, struggles with breathing problems. We had the inevitable conversations about care, support, and what the next months and years might bring.
When we came home, the weight of it all was still with me.
That evening, I sat down to check my messages and emails.
One was from a potential new client, someone I had already politely turned down before Christmas, explaining that I wasn’t taking on any more consultancy work. I had decided to take a different direction, focusing on ROPHO and my existing clients.
And for a moment, I wavered.
Should I just go back to what I know? Should I play it safe?
Then another email arrived, someone asking for my business plan guide.
Someone in their sixties, thinking about starting something new.
And suddenly the weekend came flooding back.
Our friends had bought a pub when he was 60. They had travelled, built, explored. They had lived.
And now, time was taking its quiet, inevitable toll.
That’s when it hit me:
If ROPHO can help even a few people feel braver, more capable, more alive in this phase of life, then it’s worth doing. Even when motivation wobbles.
Especially then.
Motivation & Determination — the spark and the drive
Motivation is the spark, It gets us excited. Inspired, Energised.
Determination is the drive, It keeps us going when the novelty fades and things get uncomfortable.
Together, they’re powerful.
They help us:
start a new hobby
join a gym
book a course
launch a business
plan a lifestyle change
But there’s a problem.
Motivation and determination are emotional, and emotions are unreliable.
Especially when it’s raining, or cold, or the sofa looks inviting, or there’s a nice glass of wine involved.
The missing ingredient — discipline (the boring hero)
Discipline doesn’t get much love, it isn’t exciting, it doesn’t shout, it doesn’t promise miracles.
But discipline quietly turns up every day and says:
“We’re doing this anyway.”
Without discipline:
good intentions fade
goals drift
motivation becomes a memory
determination becomes a story we tell ourselves
Discipline is the structure that turns wanting into doing.
It builds routines, carries us through setbacks, keeps us moving when enthusiasm disappears, turns small actions into real progress.
And no, discipline does not mean punishment, misery, or military-style living.
Especially not in your sixties.
Discipline — ROPHO style
Discipline gives you the consistency to follow your own path — not someone else’s. At ROPHO, discipline isn’t about becoming someone else. It’s about becoming more you.
Respect Discipline is respecting your own time and commitments. Not constantly letting yourself down.
Optimism & Opportunity Optimism without discipline is just hope. With discipline, it becomes action.
Pride There’s quiet pride in doing what you said you would — even when no one is watching.
Honesty, Health & Hobbies Discipline asks:
What really matters to me?
What am I pretending I’ll do “one day”?
What can I realistically sustain?
Originality
Practical discipline (for normal people over 60)
This isn’t about 5am ice baths or colour-coded spreadsheets.
It’s about simple, doable habits.
1. Set realistic goals If it sounds impressive but impossible, it won’t last.
2. Break things down Big goals fail. Small steps succeed.
3. Create gentle routines Same walk time. Same writing slot. Same gym day. Routine removes decision fatigue.
4. Celebrate small wins Did you show up? That counts.
5. Stay flexible Bodies change. Energy changes. Life changes. Discipline should adapt — not punish.
A gentle truth
Motivation will come and go. Determination will wobble. Discipline is what remains.
And here’s the good news:
Discipline gets easier the more you practise it. Not perfect. Not relentless. Just consistent enough.
Closing thought
Your sixties aren’t a winding down phase – they’re a reframing phase.
With motivation to inspire you,determination to push you, and discipline to guide you…
this can be a decade of:
growth
enjoyment
pride
originality
Not because you forced it. But because you showed up, most days, and did a little.
And that is more than enough.
As always please share stories of your determination to prove age really is just a number.
This post was supposed to be a follow on from last week, how my weekly planner was working, short answer it’s not, all my plans were changed, hospital appointments for our daughter, weather, and last minute requests from clients.
So, we will see if my considered laid out plans for next week, already scribbled on planner will work, I will keep you updated.
Sunday was a big day in the Kerton household, football fans may be aware of the rivalry between Southampton and Portsmouth.
On the South Coast it’s a big deal, so at 12pm on Sunday ( I still like a 3pm kick off on a Saturday), I was sat in front of our television poised to enjoy a Southampton victory.
It doesn’t matter who the opposition is, I am always convinced we will win, even if we’ve been on a six match losing run.
Maybe it’s foolish optimism, but it is what a supporters life is all about.For the record, the score was 1-1 but we should have won (for any Pompey fans I’m only joking).
Being a supporter of a sports team, whatever the sport, is a complicated relationship.
Sport is meant to be fun, and playing it certainly was for me when I was younger, especially football, which I was reasonably good at on my day.
Supporting a football team, however, is something else entirely.
It’s emotional, It’s irrational, and at times, I’m fairly sure it’s not entirely healthy.
It started with my father… and confusion
My father was a lovely man in so many ways, but he was strange in one way, because!
He supported both Southampton and Portsmouth.
Even now, I find this completely baffling.
He lived in Swanmore, a village almost perfectly placed between the two cities. He lost his father at just 14 years old, and by his own account would go to matches with different uncles or friends, sometimes to The Dell, sometimes to Fratton Park.
Over time, he became fond of players rather than clubs.
To him:
Jimmy Dickinson was the best player he had ever seen
Terry Paine was the finest crosser of a ball, and should have played far more for England
Club loyalty, as we understand it today, wasn’t quite the same then. It was about heroes, moments, memories.
Becoming a Saints supporter, whether I liked it or not
My dad, grandad and grandmother started taking me to The Dell when I was about six years old.
That was it, the decision was made, fate sealed. This is where my journey as a Southampton supporter began, not through logic or choice, but through family, habit, and repetition.
And once football gets into you at that age, it never really leaves.
What does being a supporter actually mean?
Being a supporter means different things to different people.
Some go to every game. Some go occasionally. Some watch on TV. Some listen on the radio. Some follow obsessively online.
But nearly all of us invest far more than time or money,we invest emotion.
Call me mad, but a good or bad result can genuinely affect:
My mood
My outlook
My patience
My optimism
And yes, sometimes my decision-making for the week ahead.
I’m convinced I’ve been more generous, more forgiving, and more optimistic on a Monday morning because Matt Le Tissier scored an unbelievable goal on Saturday.
I may even have given pay rises to people who didn’t deserve them.
(I’m not saying it definitely happened… but I’m not denying it either.)
Why do we put ourselves through it?
Supporting a football team, especially one like Southampton, teaches you many things:
Loyalty without guarantees
Hope in the face of logic
Acceptance of disappointment
Occasional moments of pure, unfiltered joy (1976 FA Cup winners).
And those moments, make it all worthwhile.
A last-minute goal, a derby win, a season where everything clicks, a player who becomes a legend.
They stay with you far longer than the defeats.
Football, ageing, and perspective
As we get older, something changes, we still care deeply, but perhaps with more perspective.
We’ve seen relegations, promotions, heartbreak, miracles.
We’ve learned that football mirrors life:
You don’t always get what you deserve
The journey matters more than the result
Loyalty doesn’t guarantee happiness, but it gives meaning
And yet… I still check the score far too often, still feel that lift or drop in the stomach. I still let it influence my weekend mood, some habits die hard.
So… joy or punishment?
The honest answer?
Both,
Supporting Southampton FC has given me:
Frustration
Disappointment
Questionable weekends
But it’s also given me:
Shared experiences
Family memories
Stories
Identity
Belonging
And at this stage of life, that matters.
Final thought
Football isn’t just football,It’s memory, connection, routine, emotion.
And if occasionally it ruins your weekend, or improves your mood enough to hand out undeserved pay rises — so be it.
