Motivation has dipped a little this week. 

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. 

From Dreams to Achievements: A Practical Guide After 60

Life, Loyalty & Emotional Rollercoasters

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.

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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.

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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.)

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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.

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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.

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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.

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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.

That’s part of the deal.

From Dreams to Achievements: A Practical Guide After 60

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Key Financial Numbers Every Small Owner Should Track

How revenue, profit, cash flow, debt and customers quietly shape your income, stress and future.

Most small business owners don’t fail because they’re bad at what they do, they fail because they don’t know what their numbers are really saying.

You can be busy all day, win customers, and still quietly slide towards trouble.

The truth is, just five financial numbers decide whether your business is growing, stalling, or heading for stress.

Understand them, and you gain clarity, confidence, and control.

Ignore them, and you’re guessing, and guessing is expensive.

1. Revenue – “Is money coming in?”

Revenue tells you whether the business is moving forward or standing still. 

Key numbers: 

• Total revenue 

• Revenue growth rate 

• Gross margin 

• Net revenue 

These tell you whether sales are increasing, declining, or flatlining, and whether what you sell actually leaves money behind after costs. 

Busy is not the same as profitable, revenue helps you spot the difference. 

2. Profitability – “Are we keeping enough?” 

Lots of businesses look successful… and quietly lose money. 

Profit metrics reveal whether the model works. 

Key numbers: 

• Gross profit margin 

• Operating profit margin 

• Net profit margin 

• Return on sales 

• Return on assets 

If these are weak, the business is fragile, no matter how many customers you have

3. Cash Flow – “Can we pay the bills?”

You can be profitable and still go bust. 

Cash flow shows whether money arrives in time to cover expenses. 

Key numbers: 

• Operating cash flow 

• Free cash flow 

• Cash flow margin 

• Net cash flow 

Cash flow problems are the number one killer of small businesses. 
Not lack of customers, lack of timing. 

4. Debt – “Are we borrowing safely?”

Debt isn’t bad, Uncontrolled debt is. 

Key numbers: 

• Total debt 

• Net debt 

• Debt-to-equity ratio 

• Debt-to-assets ratio 

• Cash flow to debt ratio 

These tell you whether your business is supported by borrowing or strangled by it.

5. Customers – “Are they worth what we spend?”

Every business runs on customers, but not all customers are profitable. 

Key numbers: 

• Customer acquisition cost (CAC) 

• Customer lifetime value (CLV) 

• Repeat purchase rate 

• Engagement 

If it costs £100 to win a customer who only spends £80, no amount of marketing will fix that.

How to choose the right numbers for your business

There is no universal set of KPIs. 

The best ones: 

• Link to your goals 

• Are easy to measure 

• Are reviewed regularly 

• Help you make decisions 

Start with just a few, track them monthly, look for patterns. 

That’s when clarity appears.

The real benefit

Financial KPIs are not about control for its own sake. 

They are about: calm, confident decision-making. 

When you know your numbers: 

• stress drops 

• decisions improve 

• the future feels less uncertain 

And that’s what ROPHO business is really, about building something that supports your life, not consumes it. 

For more detailed information on KPI’s including (more in depth) Finance KPI’s, Sales & Marketing KPI’s, Customer Services KPI’s, Operational and Project KPI’s etc.

🥩 Top 10 Protein-Rich Foods (in the UK) 

1. Chicken breast – Lean meat with very high protein (30–32 g per 100 g cooked), versatile in many dishes. British Nutrition Foundation 

2. Tuna (canned or fresh) – Excellent source of protein (25–27 g per 100 g) and low in fat.  

3. Salmon – – High in protein (21–25 g per 100 g) plus omega-3 fats.  

4. Lean Beef  – – Red meat offering (22–31 g protein per 100 g).  

5. Eggs – Whole eggs deliver, 12–14 g protein per 100 g (about 6–7 g per egg), great for breakfast or snacks. British Nutrition Foundation 

6. Greek yogurt  – Dairy rich in protein (Greek yogurt 7-10 g per 100 g ) and good for snacks.  

7. Cheddar or Parmesan cheese – Hard cheeses can contain 25–33 g+ protein per 100 g, though watch portion sizes due to fat.  

8. Tofu / Tempeh / Soy products – – Plant-based proteins with 12–20 g per 100 g depending on type — excellent vegan alternatives. 

9. Lentils & Chickpeas (pulses) – Cooked pulses provide ~7–9 g per 100 g and add fibre and nutrients. British Nutrition Foundation+1 

10. Nuts & Seeds (e.g., almonds, sunflower, pumpkin) – Around ~18–24 g protein per 100 g; great for snacks, but higher in calories. British Nutrition Foundation

🥗 Quick Tips 

• Mix animal and plant proteins for a balanced diet and to get a variety of nutrients. British Nutrition Foundation 

• If you’re vegetarian/vegan, focus on soy products, tempeh, tofu, pulses, seeds and nuts.  

• Dairy like Greek yogurt and cottage cheese are especially good snacks between meals.  

As always if you have certain health conditions, or are unsure what’s best for you, make sure you consult with your health professional or your nutritionist.

If you have any recipes for high protein meals I would love to give them a try, please share, complete with cooking instructions.

Thank you in anticipation.

As with all my lists this is not definitive, just my list, if you have a protein source you use, please share with us.

Stronger, Happier, Healthier: A New Look at Fitness After 60

ROPHO — Health, Movement & Feeling Alive Again

We aren’t designed to sit still all day, although modern life makes it very easy to do exactly that (and boy! did I do that for a while). 

As we get older, moving more isn’t about six-packs or marathons.
It’s about independence, confidence, and the ability to enjoy life fully.

Here are 10 gentle reasons to get your body moving more, starting today:

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1. Mobility = Freedom

Being able to get up, bend, carry shopping, travel, play with grandkids, movement keeps us independent.

2. Boosts Energy

Strangely, doing more gives you more.
Even a 20–30 minute walk increases stamina over time.

3. Protects Heart Health

Light cardio supports circulation, lowers blood pressure and reduces risk of heart issues.

4. Strength Maintains Muscle

After 50, muscle loss speeds up, unless we challenge it.
Resistance training is your best friend here.

5. Improves Mood

Movement releases endorphins, nature’s antidepressants.
Walk in daylight and get a double benefit.

6. Better Sleep

Gentle exercise helps you fall asleep faster and sleep deeper.

7. Weight Control (without dieting misery)

Small movement consistently beats intense workouts occasionally.

8. Supports Joint Health

Staying active keeps joints lubricated, reduces stiffness and pain.

9. Confidence in Your Body

Feeling stronger affects how you stand, walk, think, posture is power.

10. Quality of Life

Movement isn’t just exercise, it’s life.
More energy means more experiences.

You don’t need a gym.
You just need to start.

Walk, Stretch, Lift light weights, Garden, Dance

Movement is movement.

Stronger, Happier, Healthier: A New Look at Fitness After 60

Launching a new business after 60 isn’t neat or easy. A real week of website struggles, client wins and powerful business lessons.

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Well, what a week this is turning out to be, my first foray into creating my own blog/website, finally launching last Thursday and as I’ve said, it’s not perfect and I have certainly had a few glitches on the technical side. 

But on the plus side it will evolve and improve as I learn and improve my skills. 

Writing is one thing creating the website from scratch, including all the seo, templates, themes etc is another thing altogether and has been quite the challenge.

Visiting Clients

Yesterday I was on firmer ground visiting two of my existing clients. 

Raining again, I had decided to catch the train as parking at my second client is a challenge.

 Although it does add to my daily step count, I always end up parking over a mile away (the railway station is actually closer to the business.) 

I arrived at my first client absolutely soaked to the skin; the purpose of this visit was to provide basic sales training for their new enthusiastic young B2B salesman.

First section laughingly was on presentation, looking and sounding professional.

Ironic considering my bedraggled look, next time I’ll be back in my car.

1st Client

My client is a family run Manufacturing company and is now a very different proposition to when we first met, just over three years ago.  

The company had poor cash flow, poor production procedures.

They were selling mainly to the general public, with old fashion brochures and weak management structure. 

It was touch and go, whether they could even stay afloat.

Covid lock down had also hit them hard. 

However they had a number of terrific qualities, the owner in his sixties had enthusiasm and energy to burn,.

His sons are also very enthusiastic but wanted to take the company in a different direction embracing technology, but father was resistant to change.

Sustainable and Profitable

Fast forward to today they now have a sustainable, profitable business .

Solid foundations and a managed steady growth, with two distinct pathways to market.

One still direct to local customers, the other business to business B2B selling into the construction industry, builders and developers in the high-end luxury market. 

I have just talked the founder of this business into co-writing a case study of how we turned this company into what it is now. 

 A warts and all recollection of changes made, some of which were very painful.

Some changes didn’t work, some worked slowly and evolved, hopefully this study/article will show that there is no magic dust.

But with hard work and commitment and flexibility you can achieve success. 

 (Timeline to collate info and write study 2-3 months, due to owner now able to take a very long holiday.) I will literally keep you posted.

Yesterday’s visit brought me back to the very start.

I walked into an almighty row with one of the sons, the quality manager and the owner of one of their installation teams.

A job has obviously gone very wrong, after consulting with son it was obvious that their hiring procedure.

Which I had painstakingly, put in place, had not been followed to the letter of the law.

Subsequently this installation team hadn’t been vetted correctly.

Please check post about avoiding bad hires.

Hiring Mistakes That Damage Businesses (And How to Avoid Them)

Especially when starting or restructuring a business.

We hire a lot of third-party providers so consideration must be taken carefully into their suitability for your company now and in the future.

Including suppliers such as accountants, website developers, solicitors etc.

Printable checklist (PDF) available for subscribers. 

Installation team sacked a revaluation of hire procedure.

Checklist on wall, sales training completed, not such a bad visit after all. 

2nd Client

Whilst travelling  to my afternoon appointment and taking a quick lunch break, topping up on my coffee intake.

My thoughts turned to my next Ropho posts some on lifestyle some on business.

My next business post was going to be about goal setting and action plans (very exciting).

A Practical Guide to Business Goal Setting & Action Plans

However the idea behind Ropho is to make things as real as I can, and as we all know life never acts out in our pre-determined plan.

At the beginning of the week, I only had one appointment booked for Wednesday morning but a telephone call from my next client changed that.

He wanted to talk about his new product launch in April.

As the two businesses are on the same train route I said “no problem I can do it tomorrow rather than wait until next week.)”

My second client is a perfect lead to the post you will now see this week The Most Valuable Investment You Can Make in Business (And It Isn’t What You Think)

This client is a pleasure to work with; the owner is unusual for me as all my clients usually come from referrals. 

He didn’t, we met while walking our dogs, our conversations turned to work (what do you do etc.).

So, it turns out he runs a small food manufacturing company, his business was growing rapidly.

He was concerned that he was outgrowing his current accountant, although a very nice guy he tended to work mainly with very small businesses and sole traders. 

He also wanted to purchase some new machinery; my advice this time was quite simple write a compelling up to date business plan. 

Once he had done that.

I introduced him to an accountant used to dealing with quickly expanding businesses and financial experts who could help him with financing his project. 

He would have found the right people anyway, he actually is an inspiration and follows the advice I was given years ago without realising it.

 Believe in yourself (he has unbelievable self-confidence)and learn.

Not only is he willing to learn, he is not afraid to take calculated risks and backs himself.

If things go wrong he reacts quickly to rectify any mistakes, he doesn’t dwell on failures.

He has developed the skills to follow his dream and surrounded himself with staff that have the skills he needs to succeed. 

This meeting was a pleasure.

A review of his evolving yearly business plan, including review of year so far, what he expects in final quarter of year.

Plans for next year including the launch of an exciting new product.

New packaging machine to cope with expected increase in volume, sales and marketing strategy for the new product. 

In the end a very good day despite the English weather.