Flourish, Not Fizzle 09/07/22

When you set a goal, any goal, you have an intention to flourish and reach it, right? So why might you fizzle out instead?  It is so common but if you are aware and take steps to circumvent the reasons for fizzle, you can continue to flourish in your pursuit, slowly but surely.   

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Here are some reasons for fizzle and suggested solutions to flourish in your quest to succeed.

1. You get bored. It is natural to desire novelty. Consistency is key but not always sexy. Doing the mundane activities is actually where improvement happens. Showing up for yourself when it doesn’t seem too exciting will develop noticeable results. This is where the long-haul game comes into play because when you set lofty goals, they can’t be accomplished overnight. Breaking down your big audacious goal into small bite-size steps can keep the novelty in play.

2. You lose focus. Daily life happens and it is normal to get distracted from what you set out to accomplish. To stay on track, you need to keep the goal top of mind. Write it down every day. Yes, that’s every day. If you see your goals in writing, you will be less likely to let them get lost among all your other obligations. You will be reminded and attentive to avoid complacency. Remember your why.

3. Temptation pops up. You see something else appear as irresistible and want to give in. Aiming to keep your attention on what you want is essential. Focus on activities that you “get to do” toward your goals daily, rather than on things you “have to avoid” along the way.

4. Results are not recognized. The feeling of accomplishment should be acknowledged, however small it may be. Stop to celebrate the work you’ve done and enjoy the process. Pay attention to the wins along the way because gratitude pays off and sets you up for more future success.

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Cheers to the tenacity to flourish in being happy and healthy inside and out!

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Flying Attitude 08/31/22

My husband has his private pilot license. So far, he can fly with VFR (Visual Flight Rules) only which means the weather must be nearly perfect, minimal clouds and wind, and the pilot must be able to see the flight path clearly when flying. He is working toward getting his IFR (Instrument Flight Rules) license so he can operate in cloudy or somewhat adverse weather conditions. There is a lot of studying and practice involved to get it right. Just because you can fly in the clouds or less than acceptable weather under IFR doesn’t mean you should. However, those gauges are invaluable to keep your attitude in check when flying without a visible path.

I give that background, so you know where this week’s Weekly Wisdom idea originated. Flying attitude was a new concept to me but makes so much sense. You have heard of flying altitude. But flying attitude is another vital term. The pilot must have a calm demeanor to be effective while flying but that’s not what is being referenced here. Airplane attitude is based on relative positions of the nose and wings on the natural horizon. 

While I’m not a pilot, this is an oversimplification of attitude when it comes to flying an airplane. The point is still relevant.  ATTITUDE + POWER = PERFORMANCE

Obviously when your attitude is pointing upward, the plane will be pointing its nose upward and it will rise into the air. Even with a slight adjustment, it will be thousands of feet higher over time if the nose is kept at that upward position. On the flip side, if the nose (attitude) is pointed downward, the plane will continue to head toward the ground and eventually, well…you get the picture. Attitude is so important! It is a simple concept you should consider when you are going throughout your normal day or when you are struggling. Point the nose and the wings upward so you can take off and rise above the horizon!

Cheers to flying upward with your attitude toward happy and healthy inside and out!

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Food Is Fuel 08/24/22

Food is fuel and you should treat it as such. It is your friend and not your enemy. Below are some tips to get your metabolism rockin’ which leads to increased energy and productivity will follow.

• Eat like a queen at breakfast, a king at lunch, a pauper at dinner. This allows your body to work with your circadian rhythm. As the sun is at its peak, so is your metabolism. As the sun goes down, your metabolism is also looking to relax so you want your biggest meal at lunch and smallest at dinner. Who knew?

• Eat within an hour of waking. This will surely get some raised eyebrows from the intermittent fasting crows. Eating breakfast gets your body on track for the day and your metabolism engine running on that fuel.

• At each meal, check in with your hunger scale. Practice eating until only 75-80% full so your body can handle the amount of food you put in. You don’t want your gas tank to overflow. Fuel spills are no good.

• Meal times should be approximately four to five hours apart for most people. This allows your body to stay in the middle of the hunger and fullness scale with your metabolism always in the middle of the fuel tank. The more active you are, the more frequently you may need to eat so that you don’t run on an empty tank.

• Focus on magic plate meals for proper macronutrient balance at each meal. This includes a combination of protein, carbs (aka fiber) from fruit or vegetables, and a little bit of healthy fat.

• Keep meal times consistent (at least during the work week)

      Example: every day breakfast is at 8 am, lunch is at 12:30pm, dinner is at 6pm

• Eat real food. If it comes in a bag or box or has a bar code, is it whole food or did it come out of a factory with other “stuff” in it? That’s a little food for thought.  
   

Your body is a machine that runs on fuel. Treat it like a machine that you want to run well, efficiently, and for a lifetime. You only have one body and you want to pump in premium fuel only to keep it in tip-top shape.

Cheers to food as fuel to keep you happy and healthy inside and out!

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Trial-And-Error Basis 08/17/22

Continuous improvement is better than delayed perfection. Go ahead, read that again. 

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If you may or may not succeed at reaching a goal, is trying even worth it? It is simply unrealistic to think that you should not do anything unless you are 100% certain that you will succeed. The expectation of perfection is usually self-imposed (speaking from experience, that is) which just isn’t rational. There is some measurable outcome, i.e., a learning experience, from everything you do worthwhile. To become a recovering perfectionist, it is suggested that you try something new and different. When you try, you make an attempt or real effort to take action toward reaching your goals. You will explore the process and not just the outcome.

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When you try something new without knowing what the exact outcome of your efforts will be, both failure and success are possible options. Effort and commitment should be measured and recognized, not just the result that is generated. Get curious. It is best that you are not emotionally attached to the result because that weakens your motive for attempting something new in the first place. The most effective thing you can do is use a trial-and-error process. Each attempt should be viewed as a success because you know you are one step closer to your goals when you are continuously learning.

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You will likely find ways that don’t work along the journey. Nonetheless, you will never know if you don’t try.  

Cheers to trying and making some errors to be become happy and healthy inside and out!

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Reaching Satisfaction And Fulfillment 08/10/22

Satisfaction can only come when you are at peace with where you are and what you own. Our world has become so accustomed to more, more, more that it is challenging for many people to feel satisfied because more is never enough. You may find yourself always wanting the next best thing. Aspiring to have nice things is not a negative quality until you get stuck in a cycle of always needing more to make yourself happy.

It would be nice if you could be content with what you have got in the current moment. You may be searching for happiness and think you are going to find it in material objects. You'll finally be happy when you get that car, that house, or that job. Things become counter-productive when you believe you are not good enough until obtaining something.

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Here's the deal, these things and stuff will not bring you happiness or satisfaction in the long run. You may be happy for a day or two and then you will go back to searching for the next best shiny thing to give you that endorphin rush. You won’t be truly satisfied until you stop wanting more.  Happiness is a momentarily feeling or a fleeting emotion.

Fulfillment is a long-lasting feeling knowing that you are content and satisfied with your current circumstances and that brings you sincere gratitude. Fulfillment brings you peace. The more fulfilled you are, the more motivation you have and the more energetic you become because you are not trying to fill a void.

Cheers to satisfying your desires to be happy and healthy inside and out!

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Ask for Help 08/03/22

Admitting that you need help can be difficult or it can be easy. You may feel that it is a sign of weakness. Try to flip that thought upside down and see it as a strength and a sign of authenticity. Also, if you know what you want and accept that you will need assistance, you will reach your goal sooner and with less struggle. Everyone has their strengths and when you ask for advice, it makes the other person feel validated as a resource for their knowledge. Some day you may be able to return the favor because you have a strength that they want to leverage. You can make a choice to either grind and burn yourself out, or you can look to a specialist or an expert to help you.

Asking for help can certainly bring new perspective to you and your abilities. You could be wasting your own time and stealing time from your family by going it alone. A better idea is to focus on the things that matter the most and that you can do best. This almost always leads to accomplishing more and accomplishing it sooner. You don’t have to be the smartest at everything, you need to be a little humble from time to time. Do yourself a favor to speed up your progress by admitting the truth…that you might need a little help. Consider how often in the last six months you asked for help. Did it help you make more progress, or did it increase your struggle through it?

Talk to a mentor or coach and get answers on how to refine your strategy. High performance and reaching goals do not have to be a solo act. You are better together with a team of help from others. To get to the next level, seek out someone doing it at another level.

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Cheers to getting help to get happy and healthy inside and out!

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Less is More 07/20/22

The expression “less is more” is a funny one but it insinuates so much truth.  The core point is that making things complicated is not necessary. Keeping it simple is more productive. You’ve probably heard another acronym, K.I.S.S – Keep It Simple Stupid. Simplicity should be a goal, and unnecessary complexity should be avoided.

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When you narrow your focus to a few critical goals, it allows for more time, energy, and mindfulness to reach them. You can clear the path to more results by enabling yourself to do more with less. All efforts do not create equal results. It’s the old 80/20 rule which suggests that 80% of your results come from 20% of your actions. If you simplify and do more of those 20% actions, and eliminate the less effective activities, you will increase your results.

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This is usually applied for business projects, but it can be beneficial to your health and happiness too. There are obviously habits that can make incredible improvements for your health. There are tons of things to consider to be happier or more fulfilled, but a few of those things rise to the top to create a much deeper sense of it. Doing the things that serve you most will markedly improve your quality of life. To amplify your outcomes, simplify and give yourself the space to prioritize what matters most.

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Ask yourself this question - What is stealing your time and energy that you should cut out of your life? Make room for what is the most important to you.

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Cheers to less for more health and happiness inside and out!

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A Coach Is Like A Clocky Alarm 07/13/22

How often do you hit the snooze button to get just a few more minutes of sleep? Why don’t you set your alarm for the last possible minute you can sleep in so that you have to jump up out of bed and get your day going? It is inevitable that you need to get up at some point, why not seize the day instead of delaying it for a few more minutes of less-than-effective sleep?

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If you have never heard of a Clocky, check out the 30-second video at https://clocky.com/. It is worth the chuckle if you know a perpetual snoozer and it has some interestingly similar attributes of a coach. The Clocky won’t let you snooze too many times because it jumps off the nightstand, keeps rolling and beeping to get you out of bed. A coach can be the same inspiration to hold you accountable when you want to give up on your goals. Hopefully, not in a nagging way, but to keep you on track and remind you that you’re better off getting closer to your goals instead of pushing them off…just a little bit longer.  

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The snooze button and procrastination are fundamentally lies. They give a false promise that things can get better, even with the imminent truth that even with a few more minutes of sleep, or a few more days of delaying your goals, morning always comes, and your goals are always waiting for you to accomplish them. The alarm is still part of a clock, and time only ever moves forward. You are most likely to procrastinate on tasks that are difficult, boring, or stressful. If a task feels overwhelming or brings up unpleasant thoughts, it is usually the easiest to avoid. 

If this hits hard for you and you are not making daily progress, you might consider buying a Clocky (i.e., hiring a coach) to help you stop wasting time and putting things off just a little bit longer. It could be nudge you need to move forward and get moving sooner rather than later on  your goals.

Cheers to NOT snoozing to become happy and healthy inside and out!

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Cussing With Busy 07/06/22

Busy is a four-letter word. Yes, it is obvious that you can count the letters in the word.

1. B

2. U

3. S

4. Y

Busy is a four-letter word because it is an easy way to avoid being accountable for accomplishing the things you want and need to do.

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When you were growing up, you knew that using cuss or swear words was not a good idea. Now, consider removing busy from your vocabulary when it comes to describing your day, week, or month. It simply is not helpful for your demeanor. It may cause people to have compassion for your situation but is it effective in describing the real circumstances? Well, it serves as an excuse for why things are not getting done.

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Ditch the busy excuse as the reason you have so many things to do but progress is slow for accomplishing your top priorities. Don’t confuse activity for accomplishment. When you focus on doing activities, you can use busy as justification for spinning your wheels. You don’t want to keep doing little activities or making a long list of things to overwhelm yourself. Choose productivity to chip away at the bigger accomplishments so you can be proud to have tackled them.

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To be frank, be accountable for your choices in how you spend your time, how you plan your meals, and when you get in your workouts. Busy is not the reason why you can’t eat well enough to lose the weight, why you are stuck in a job you don’t enjoy, why you don’t stay in touch with friends, or why you can’t get to the gym. You make choices to focus on activities to move beyond busy or you make choices to use busy as an obstacle. It is your choice to stay busy or to remove busy from your vocabulary to get rid of the frustration, accomplish more, and reach more of your personal goals.

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Cheers to removing busy to be happy and healthy inside and out!

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Applause For Your Accomplishments 06/29/22

You think a lot about your goals for the day, week, month or even year. You likely have a to-do list whether it is written or in your mind. These lists are obviously helpful and there is another remarkable tool to add a novel concept to checklists. Take a few quick moments by writing down your best accomplishments for the day. If daily is too much at first, feel free to start this practice on a weekly basis so you have bigger movements in your progress to ponder. It can include small or large accomplishments, but it is a powerful self-improvement tool to take pride in what you conquered. Give yourself a good pat on the back.

Ask yourself, “What went well today?” Focus on your small successes right before going to sleep to have a positive effect on your unconscious mind. It’s a twist to focus on what you did accomplish rather than dwelling on all the things you planned to accomplish but didn't complete. It develops a routine to flip your thoughts from comparing what you actually did to what you thought you should have done. Refrain from focusing on the negative and only write down the good things. This practice gives you a small mental reward which will make you more willing to make the effort for continuous improvement each day. The purpose is to develop confidence and consistency to build on your successes

The accomplishment list is more helpful than you may think it appears on the surface.

Cheers and applause to your accomplishments to become happy and healthy inside and out!

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Feed Your Focus 06/22/22

I coach my clients to reduce the overwhelm, decide what matters most, and establish personal goals. Reaching your goals becomes easier when you starve your distractions and feed your focus. Doing so frees you from certain interferences and that freedom gives you valuable time and energy to create results you are seeking. As the saying goes, your energy goes where your focus goes. Your precious time also goes where your focus goes.

Distractions can unconsciously rob your time and energy. You need to consciously steal them back to allow thoughts and actions that support your goals. One example of time robbery is aimlessly surfing the web for 20 minutes in the morning (or at almost any time of day). The stealing back comes when you nourish your mind instead to feed your focus by using this time to plan your day, prepare healthy meals, prioritize your tasks or workouts, and take action to set yourself up for accomplishments. Starving distractions naturally will begin to feed your focus which leads to more results and success.

There are several ways you can feed your focus, stay on track, and to find what needs to be nourished the most. Make a short priorities (To Do) list and stick to it each and every day. Create a daily routine that leads to simple, healthy habits that become effortless. Set realistic goals so you can recognize and celebrate the mini wins as they happen. Consistently remind yourself of your Why so you stay motivated and true to it. Surround yourself with supporting and positive people who will help keep you accountable.

Cheers to starving and feeding to become happy and healthy inside and out!

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Breaking Old Habits 06/15/22

You may have struggled with or still be struggling with bad habits. They simply are not good. Bad habits cause problems in your day-to-day routine. However, they do not have to be permanent. You were not born with bad habits, and you are not required to keep them forever. You must make a conscious decision that you want to give up what is comfortable and easy, especially if it is not serving you well.

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The easiest way to get rid of an old (bad) habit is to replace it with a new behavior. The old habit will hang around and you will always remember it, until or unless you put something else in its place. You need to start something new to stop doing the old behaviors. The new habit needs to have more value than the old one. That is called growth and expansion. You will become the person you want to become through the new and improved actions you take for yourself. It takes effort to replace and renew. You won’t know what you’re missing until you give it a try!

Out with the old and in with the new habits.

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Cheers to new habits being happy and healthy inside and out!

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Coaching In A Nutshell 06/08/22

Coaching, in a nutshell, is about facilitating lasting transformation. A coach can help you make positive changes that support your well-being. When you are committed to changing your lifestyle habits, a coach will guide you with tools you need to follow through and improve your nutrition, sleep, stress management, and physical activity. A coach is your personal cheerleader, guide and partner. As a coach, I can help you implement lifestyle changes to improve your health inside and out. 

Habits are automated behaviors. Many habits are efficient ways of behaving, saving you time and energy. Some habits are health promoting and others are deep-rooted habits that are health destroying and have a negative impact on your wellness. A coach who is properly trained can help you unwind self-defeating behaviors and develop new, sustainable habits.

My clients will attest that coaching is an approach that is not about quick fixes, it is about long-term change. For that lasting change to occur, you must start with behaviors and habits as your primary focus. You probably know some important (necessary) changes you would like to make in your lifestyle, but habits are keeping you stuck from making progress because habits are wired into your brain. The neurons that fire together, wire together. Think about it. When you are attempting to change a daily habit that you have performed thousands of times over many years, it’s no surprise that you find it challenging to change. Hint: you may need help from a coach.

Habit change is not an event, it is a process and a coach is a resource to help with that process if you have been stuck.

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Cheers to trusting a coach and getting happy and healthy inside and out!

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Don’t Quit 06/01/22

You think you can’t climb that mountain. You just want to quit. You don’t see the end in sight. My friend, don’t quit! Strength doesn’t come from what you think you can do, it comes from overcoming what you once thought was impossible. I’ve said it many times and I’ll keep shouting it from that mountain top until you believe me and believe in yourself. You are stronger than you think.

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“You are doing better than you think. Step by step, day by day, you are making progress. Trust the process. Life has a funny way of giving you what you want in the most unexpected ways. It will happen when you are ready, and the time is right. Just keep moving forward. You’re closer than you think.” – Mel Robbins

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It is true that some days are harder than others. Inspiration comes and goes but you need to use it when it comes to you. Find the little things that make the difference. It is so cliché but Rome wasn’t built in a day and your habits will not change in a day. However, you won’t be able to change your habits or your current situation without continuous effort. Break down your goals into bite size pieces so you can make it reasonable. Every little bit counts and don’t you dare quit!

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Cheers to never quitting on yourself and getting happy and healthy inside and out!

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Get Uncomfortable 05/25/22

Are you coasting along inside your comfort zone? The comfort zone is where you feel content with the familiar and complacent with your current situation, i.e., feeling in control. There is a balance between coasting and doing things that drive you outside of your comfort zone. You may get too accustomed to your comfort zone and simply forget how to deal with things that make you feel a bit uncomfortable. There comes a time that you must intentionally get uncomfortable to allow yourself to experience change and grow from it. That is not easy, can be scary, and yet it is necessary when it comes to reaching your goals because you will not feel like you are making progress if you keep doing the same thing over and over again.

It is recommended that you start with small changes and goals. You should recognize when you are choosing short-term pleasure over long-term happiness. It’s imperative to stay proactive because if you get too comfortable with your habits, you may fall into the trap of burnout due to a boring repetitive environment or weight gain due to indulging in too much “comfort” food or mindless eating. Dare to get a little uncomfortable to avoid such discomfort in the future. Do something daily that you fear so you can get used to being uncomfortable. Through this daily ritual, you will even start to crave trying new things.

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Cheers to getting outside your comfort zone to become happy and healthy inside and out!

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When You Fall Off Track 05/18/22

Chances are that you have encountered a setback when you were working on your health and fitness level. You were in the zone, consistent, and even seeing noticeable changes in your body and energy levels. Inevitably, real life happens, and you found yourself skipping some training sessions and you catch yourself not planning your meals or snacking on packaged foods. It is not uncommon, and you are not alone.

Below are 5 Simple Tips to help you back on track when you slip off-plan.

1. Recognize Your Current Status
Be aware that other factors may be happening, such as illness, injury, family commitments, stress, work deadlines. Identifying the barriers and attacking them can help you focus on solutions and concentrate on what you CAN do.

2. Revisit Your Goals and Write Them Down
It may feel like your long-term goals are slipping farther away if you don’t break things down into reasonable step. It can be helpful to pause and consider your interim action steps to a more short-term focus. It can be helpful to discuss your short-term goals with your coach to get back on track and make the process feasible and less overwhelming. Write your goals down where you will see them daily as a powerful motivator.

3. Schedule Your Workouts
Be proactive and intentional with your time. Review the week ahead and dedicate the necessary time for your health and fitness. Schedule in your workouts like you would a work meeting or doctor’s appointment. It's a commitment to yourself and you are the #1 priority.

4. Find An Accountability Partner
Planning your daily movement or workouts with a friend or trainer will help get you back on track and to remaining consistent. Spending time with people who share similar fitness and health goals to create accountability and a supportive community that can help you celebrate the wins. They can also be there for you during the struggles.

5. Something Is Better Than Nothing
Every single step does matter, and every positive choice is a move toward a healthier you. Life happens but excuses are not the answer. Discovering what you CAN do, even if it seems small, because you are still moving forward. One step, one rep at a time.

If you are feeling off track, revisit how you started and read the 5 tips above again. A good coach can certainly encourage and support you too. 

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Cheers to getting back on track to happy and healthy inside and out!

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Invest And Take Chances 05/11/22

As you pursue your dreams and goals, you will need to make an investment in yourself. It will take time, effort, and hard work to get off to a running start. You must push your limits to build the momentum, feel the inspiration, and make positive changes. When you make the investment, you become more intentional to follow through on it. You become more focused to make the goal a reality.

Distractions and obstacles will appear; however, you are the safest investment you can ever make because the relationship you have with yourself is a constant. Let’s face it, there is no more important relationship. You need to take the chance and listen to the inspiring voice that cheers you on and believes that results will happen for you. If you don’t hear that voice, listen a little closer and tell yourself you can do it.

You need to expect the best will come to you when put in the effort. Give that positive voice in your head a solid reason to get a little louder. When you take action, you must expect positive outcomes. For example, maybe you're hesitant to invest in a gym membership, or wellness coaching, because you don’t know that it will be worth it. Place the bet on yourself and prove it. The gamble will be worth it. You can grow in areas that were difficult in the past. It’s about examining areas that are not where you want them to be, in your job, in a relationship, or in health, and speaking your truth so that you can reap the value you want.

Your conscience is calling for you to do certain things that you put on hold for too long. Placing a bet on yourself, i.e. making an investment in yourself, is your commitment that you want things to change, and you believe they will, or you wouldn't be investing in it. Believe that things will flow into place, and you will respond in incredible ways when you take a chance on yourself!

Cheers to investing in yourself to be happy and healthy inside and out!

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Use HALT For Health 05/04/22

Most of my clients recently have goals to lose weight or get their body healthier by toning up. The first step to getting on the right path is to assess what is being consumed and, just as important, why are you eating it. Many times, eating is out of habit or for comfort rather than for the intended purpose which is to fuel your body throughout the day.

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Sometimes you just eat for some kind of comfort. These comfort foods pack extra calories to feed an emotional need instead of a nutritional need. The portions are large, the snacks have empty calories, and sometimes it includes mindless eating. Before you know it, the bag of chips is empty or the plate of burger and fries has been cleaned and you feel stuffed.  

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Before you go down this unhealthy path, consider the acronym HALT! Ask yourself, “Am I Hungry, Angry, Lonely (maybe Lazy) or Tired?” If you’re hungry then reach for a healthy that will balance your blood sugar, not spike it. If you are angry, figure out the real issue and seek resolution. That one is easier said than done but put in the work. If you are lonely, reach out to a friend, instead of reaching for junk food. If you are being lazy, remember your why and plan ahead to make a healthy choice. If you are tired, work on your sleep schedule and make it a point to get to bed early to catch up on sleep. Shoot for seven hours of sleep on a regular basis.

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Stick with it, one day at a time, and you will gradually adjust to needing less HALT and earning more HEALTH.

Cheers to HALTing to become happy and healthy inside and out!

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Recycling Simple vs. Easy 04/27/22

I’m pushing the easy button and recycling the content from my first blog post rather than putting in the effort to write new content. The information is still relevant, so the reminder is helpful.

EASY = something achieved without effort. 

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SIMPLE = something uncomplicated and easily understood but achieved only with effort.

One of the ways I coach on reaching your goals is to take one small step at a time. The process and the steps may not be EASY. However, you can make it SIMPLE.  You sometimes make complex grandiose plans because if it is complex, you think that you are really doing something big or different. This may work for a while until you get busy, stressed, bored, or life happens. Small (simple) efforts add up over time and produce lasting results.

Don’t overlook the power of simplicity.

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Cheers to making it simple to become happy and healthy inside and out!

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Create Some Muscle Memory 04/20/22

Did you know that your subconscious can change your consistency and discipline? Let’s bring on some effortless energy! You can ditch excessive amounts of energy and willpower when you tap into your automated subconscious and let it do the work. This develops through muscle memory or a.k.a. habit forming. Gradually your body knows what to do without even thinking about it. Muscle memory implies that your body causes a specific behavior to happen with zero thought going into it.

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You learned how to walk at approximately age one. You have likely never forgotten how to walk since you learned. The muscles just know that when you want to stand up and go, they do it. Muscle memory involves actions that happen automatically with little effort or focus. Everything starts in the brain, and the body responds to its signals. Muscles are just tools for your brain. A behavior pattern simply develops and exists in your subconscious when you do it often enough over time. You know, like brushing your teeth.  

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Through consistent repetition, which is accomplished through discipline, you can create subconscious patterns that start working for you. Imagine if you could use the same subconscious process to create lasting habits for your exercise, healthy eating, reading, and learning in your everyday life. Make those activities become second nature and you will just do it. This can undoubtedly lead to a much more productive life that makes you proud. The bottom line, once again, is consistency and repetition.

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Cheers to creating muscle memory to become happy and healthy inside and out!

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Fully Committed 04/13/22

There’s a difference between interest and commitment. When you’re interested in doing something, you do it only when it’s convenient. When you’re committed to something you accept no excuses – only results.

  - Ken Blanchard

To be committed to your goals means that you are willing to do whatever it takes to reach them as if it is a serious obligation. If you are simply interested in something, you will pay attention to it and take the easy route to stay informed. A commitment goes much further and has a meaningful purpose (your “why”) to maintain focus on it even when it gets uncomfortable.

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When you are committed to your goals, you will take action and those actions will be consistent. You will not let excuses take over. You know the saying…when the going gets tough, the tough get going. You will keep going until your results are achieved, even when it is not comfortable or convenient. That doesn’t mean that obstacles may get in the way nor that every day is perfect. Far from it! However, the committed person will get back up and continue to go forward.

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Being committed may mean you wish to stop doing something rather than to start doing something new. Again, excuses don’t stand a chance when you are fully committed to the goals you have set for yourself. You will not allow the excuses to creep in. Sometimes it takes a coach to help remind you of that fact. If that is what it takes, hire one! It just means that you want to grow, and you can see where you want your future self to go.

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Cheers to committing to becoming happy and healthy inside and out!

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Beliefs Drive Behaviors 04/06/22

Whether you believe you can or believe you can’t, you are right.

Belief: “BE” means to make or cause and “LIEF” is old English, which means dear or valuable. To believe something means to make it dear and valuable to yourself. Beliefs are derived from everything you’ve learned about the world. You were not born with any beliefs. You had to learn all of them, and your brain is wired to leverage experiences from those lessons learned. Some beliefs are so embedded internally that you don’t even have to remember to believe them.

Because of your beliefs created over time, your internal processes and strategies that are used to make decisions and take actions, cause you to behave in certain ways to solve problems, learn, evaluate, and get results. If you learned something once, you could learn something new so it is possible to reshape your beliefs and transform your subconscious to be more productive. When you change your beliefs, you can completely change your experience and outcomes.

Changing deeply rooted beliefs is not easy but if you repeatedly tell yourself the same thing day after day, you will subconsciously begin to believe it. Stay with me here. If you believe it, your behaviors will adjust to make it reality. You can create a self-fulfilling prophecy. Of course, conditions do exist for results to happen. The new thought must be somewhat believable to be able to slowly accept it as true. The key is to begin with small steps that lead to big results eventually. You can’t trick yourself into believing a lie so scale it down and make it as specific as possible. The next step is to take action rather than just repeating the belief in your head. Wishes don’t bring change. Action brings change. The more action you take, the more energy (momentum) you produce. Consistency is another key to success. It doesn’t work to do something for a short time then give up when immediate results do not magically appear. Practice makes perfect.

Your inner thoughts and beliefs are powerful. They can uplift and empower you; or can also make you feel defeated and powerless. The choice is yours on what to pursue and to believe.

Cheers to believing in yourself to become happy and healthy inside and out!

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What A Difference A Year Makes 03/23/22

Today I reflect on what has happened over the past year since I crashed, rolled, and trashed my entire knee in a skiing accident.

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The MRI results showed the following injuries:

1. Acute mild impaction fracture at the posterior periphery of the lateral tibial plateau and lateral femoral sulcus. There are bony contusions about the periphery of the medial tibial plateau.

2. Complete ACL tear.

3. Irregular high-grade partial tear of the PCL.

4. Complex tear posterior horn of the lateral meniscus.

5. Complete tear of the proximal portion of the MCL and adjacent medial patellofemoral ligament.

6. Presumed meniscocapsular injury about the posterior horn medial meniscus.

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As I said in my past blog about the crash-and-burn yard sale, I don’t do slow. Go big or go home!

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One year ago, the surgeon repaired the MCL with a strand of my hamstring, reconstructed the ACL with a cadaver component, and stitched up various parts of the shredded meniscus. The other injuries were left to heal as best as possible on their own. It has been a rough recovery and the MCL continues to be troublesome. However, my list below shows gratitude for the ground I covered and the fortunate things I was able to do following surgery.​

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• Quit taking pain meds within three days of surgery

• Started physical therapy on Day 4

• Walked repeatedly around the block on crutches

• Started driving within a week

• Enjoyed an outdoor concert

• Attended college graduation for my younger daughter

• Celebrated a dear friend beating cancer

• Went boating and floating with many friends and family

• Watched the fam learn how to surf on the new boat (anxiously wanting to learn myself)

• Trained and eventually ran 5K

• Earned my Personal Trainer Certification

• Reveled in celebrating holidays

• Flew with my husband as the new pilot

• Returned to coaching boot camp

• Tailgated with the finest group in the world

• Started wellness coaching numerous new clients

• Celebrated the engagement of my older daughter

• Completed 11 months of physical therapy

• Avoided contracting the Vid-19

• Currently appreciating the progress made and anticipating more improvement day-by-day

I’m not done healing or making progress yet. I still have daily reminders with slight pain and loss of mobility. The surgeon said it would be 12-15 months for recovery and he didn’t lie. Olympic skier Lindsey Vonn’s Instagram became inspiration when I saw her photos and videos working out and back on the slopes after her injury. The most memorable post: When strength is a state of mind, progress is a choice. Change your mind from ‘I can’t’ to ‘I will.’

Cheers to progress toward being happy and healthy inside and out!

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Permission To Indulge & Splurge 03/16/22

The title caught your eye, and you may have thought you would never get that advice from a coach. Think again! It’s true that you should indulge and splurge frequently. That is not to say indulge in all the drinks, desserts, junk food, and Netflix binges. Nor is it to say that you should splurge on overpriced items or spend extravagantly on a vacation that you can’t afford. However, the permission (advice) is to spoil yourself with a different type of indulgence and splurging.

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Treat yourself right and indulge in more family activities. Go for long walks as the days get longer to indulge in the sun shining on your face. Indulge in devoting more time to reading a chapter in an enjoyable book and time to reflect on your many blessings. Splurge on energy to sweat during an extra work out this week. Take a chance to splurge on doing what personally interests you so that you will genuinely appreciate and enjoy it. You will then become less obsessed about or even scared of the occasional splurge. Go ahead and indulge and splurge on experiences that mean the most for your health instead of a quick fix of food that won’t make you feel good about yourself overall.

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Cheers to indulging and splurging on being happy and healthy inside and out!

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Preparing Or Repairing 03/09/22

Do you spend your days preparing with hope and anticipation of the future? Many people, unfortunately, focus on trying to clean up past mistakes instead of looking forward. You may think about pushing ahead into the future but stay stuck lamenting past actions. To move forward, you must regain your health, mend damaged relationships, or reset your negative mindset. It is a matter of being proactive rather than reactive.

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You should persist in preparing for the future and resist repairing the past. This allows you to focus on today rather than having regret about yesterday. In doing so, you can certainly increase your confidence and efficiency. This helps you level up vs. wasting time dwelling on historical obstacles to reaching your goals. Your daily habits and patterns of behavior make all the difference.

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Without focused effort, each day may seem like a ho-hum day, but your success in reaching your goals largely depends on how you spend your ordinary days. Your behavior today can either prepare you for an amazing healthy future or smash your hopes so that tomorrow is spent in repair rather than prepare mode. Do some reflections on small changes you need to make today so that you can happily prepare for the future.

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Cheers to preparing to be happy and healthy inside and out!

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Be A Goal Getter 03/02/22

Everyone has a goal they would like to reach at some point. Nonetheless, 92% of people rarely do anything to reach it. Goal getters, on the other hand, know how to get it done. If you don’t persist toward your goal, it’s not a goal; it is just a dream. It is easy to be a dreamer because there is no work involved. A dreamer just thinks about how great it will be when something magically happens. They might even talk about the dream with friends, but they don't really expect it to happen. Dreams are fantasized while goals are pursued. You get it – imagined vs. reality.

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Competitors set goals and then figure out how to reach them. A goal getter is a competitor who strives to achieve a specific goal. They will not settle for just talking about it. A goal getter makes things happen and is identified by these essential actions:

1. Define a specific goal

2. Plan it

3. Share it

4. Persevere

Goal getters don’t expect overnight success because they are too busy taking action every day toward real, tangible goals. Be part of that 8% who know the goal, see it clearly, and go get it.

Cheers to being a goal getter who is happy and healthy inside and out!

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What Do You Appreciate Most 02/23/22

Have you heard the saying, “What you appreciate, appreciates?” Consider the two distinct definitions of appreciate.

1. Appreciate - to be thankful for something, recognize its value, gratitude, acknowledge the blessings and circumstances.

2. Appreciate - to increase in value (like an investment), a positive benefit of a process leading to having more of it.

Eventually, whatever you allow yourself to repeatedly focus upon, is what will returned to you throughout your day and your life. Taking a few minutes to ponder this may have major outcomes for you. Dedicated planning will set you up to focus on your goals. When you choose what is important to you (what you appreciate) your brain remembers that and will give you what you want, what you value. You must give more importance to the positive outcome you are seeking. If you focus on the potential negative instead of realizing the positive, your thoughts will naturally lead to the negative again in the future because that’s what your brain has deemed important. You personally decide what you what to focus on. You can literally train your brain to find the good or whatever it is that you want to value.

Ask yourself the tough questions about what you want to experience, what and who you value (i.e., appreciate).  What do you want to expand, increase, and to appreciate in your life?

Then decide and practice appreciating those things and those people.

Become a producer of appreciation so that everything you touch returns more value to you.

Cheers to appreciation of being happy and healthy inside and out!

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Get A Little Curious 02/16/22

If you find yourself engaging in activities or eating meals that you know drain your energy, take a deep breath, and observe your behaviors with zero judgement. Apply only your curiosity. Use this same approach if you are out of alignment with taking steps toward your goals. It is extremely valuable to use your own curiosity. The most effective states of mind for change are curiosity and amazement, not judgement.

Through curiosity you can access thoughts, emotions, and options to help you move in the direction of your goals. Judgement, on the other hand, shuts you down, prevents you from being able to make choices that are to your advantage, and may even fuel more negative habits. Judgement is similar to making excuses or blaming others for your personal actions.

Take a pause. Notice your choices by asking yourself, “Isn’t it interesting that I am choosing to do this activity that does not align with my goals? Isn’t it interesting that I am choosing to eat this unhealthy food? What is the experience that I’m going for by making this choice?” Hmmm…Those are constructive alternatives to lamenting, “Why do I always do this? Ugh! Why can’t I just stick to a plan?”

Instead of beating yourself up, give it a try to trade in judgment for curiosity.

Cheers to getting curious about being happy and healthy inside and out!

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Amplify Metabolism With Balanced Blood Sugar 02/09/22

The truth is this: the mind loves freedom, but the body loves stability. The body has a connection to a natural rhythm or routine.  Keeping your blood sugar at a steady level is so important to create stability for your body. Regularly timed meals will help prevent strong feelings of hunger, which could result in you overeating the next time you have a meal. Our family has open conversations to give fair warning if “hangry” is coming on. We all know and appreciate it is not pretty. Consider a hunger scale from 1-10. At a 1, you are not hungry or thinking about food at all. At a 10, you are famished, hangry has set in, and you will eat nearly anything in site.

Health experts (as well as I) recommend eating breakfast because your metabolism is waking up, so you stoke your metabolic fire by adding nutrients to your body. The gut processes the food, metabolism escalates, and the energy created fuels you through your morning.

To have the most digestive power and the strongest metabolism, consider connecting mealtimes to the cycles, rhythms, and routines of nature. 

• Eat like a queen at breakfast, a king at lunch, a pauper at dinner.

• Eat within an hour of waking to get your metabolism rockin’.

• At each meal, check in with your hunger scale—practice eating until only 75-80% full

There are many benefits of consistent mealtimes which include reducing total cholesterol and LDL (bad) cholesterol, reducing resistance to insulin thus reducing the overall risk of developing heart disease. additionally, it lends toward less total food intake compared to those who eat irregularly. The ultimate benefit is keeping blood sugar levels stable.

Cheers to stable blood sugar and being healthy inside and out!

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Boost Your Energy 02/02/22

If you pay attention to how you feel on a daily basis, you likely know yourself quite well. You have some idea which activities and foods give you energy and which ones deplete your energy. You may notice how certain things can leave you feeling invigorated and inspired, while others leave you feeling physically or emotionally depleted. 

Visualize an energy-giving activity or meal. Feel free to rate your energy on a scale of 1-10. At a 1 you’re ready to crawl back into bed and 10 you have enough energy to tackle anything. Simply notice for yourself where you are in that moment. Make a conscious effort to add more of the activities and snacks that give you vitality every week. Schedule them into your calendar if necessary.

You will want to focus on activities and foods that you leave feeling nourished and full of energy consistently. It is important to notice when energy-draining activities or foods show up on a day-to-day basis so that you can balance them out by adding in more of an activity or nourishment that gives you energy. Consider small activities that come to mind for you that you can sneak in to balance out your energy on days or weeks when you anticipate (unavoidable) energy depleting activities more than usual.

When you feel uplifted and positive, you will be able to make more conscious choices for yourself in every area of life. Put a focus on building awareness around your current habits and to find behaviors that are more in alignment with your goals. If you are consistently experiencing low energy, you could fall back into old habits.

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For the next week, add in energy-building actions because it will help you feel invigorated to take on your challenges.

Cheers to boosting energy toward being happy and healthy inside and out!

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Try Something Unfamiliar 01/26/22

You probably know that new experiences can inspire personal growth. Transformation can happen as you keep learning or improving with something new and interesting. It can be powerful to feel enthusiastic and fresh. You appear more attentive, except when you have TOO much modern technology and stimulation, which may lead to distraction. You know how it goes when you take a quick look at a video, you start to scroll and troll, then you go down a rabbit hole on social media. Before you know it, you’ve spent 20-30 minutes mindlessly because you were so distracted by a silly Tik Tok dance. Too many new books, videos, challenges, etc. can overwhelm you.

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The truth is that if you want to include a healthy amount of novelty in your life, you need to plan for it. You should ensure you are targeting topics that you want (need) to learn. Study things in that specific area so you are not chasing new just for the sake of new. You must have a purpose if you intend to experience multiple unusual things. Consume something innovative to make you feel it is helping you grow so the novelty feels thrilling, rather than overwhelming. Too many new projects on your desk, too many new web sites to review, too many different experiences will strain your brain. You want to be strategic and pay attention to what can provide you some level of growth, development, advancement or meaning in life.

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Adding a meaningful challenge into your schedule motivates you and can bring joy. You need to experiment from time to time. When you are bored or frustrated, you are probably lacking a meaningful challenge. It doesn’t feel like work if you enjoy the challenge and have a purpose for doing the work. Busy and repetitive work is not your life’s work. Create a list of stuff you would like to explore to help you develop. It will make you feel activated and alive again.

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Cheers to novelty helping you get happy and healthy inside and out!

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Make Your Bed 01/19/22                                           

One of the first things you should do when you get up in the morning is to make your bed. It sets the tone for the day, and you have already accomplished one small task. It’s so small but it can encourage you to do one more, then another, and another small task which creates a feeling of accomplishment. It reinforces that the little things in life do matter. It was engrained in my head when I was very young, and I was too scared to find out what would happen if my parents saw a bed was not made promptly every morning.

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Think about the discipline of the military men and women who have their beds meticulously inspected every day for zero wrinkles and the perfectly tucked in corners. Yours doesn’t have to be perfect. It just needs to be done! It doesn’t matter if you have never served a day in uniform, your gender, your social status, or anything else. Everybody has some kind of struggle, and the lesson applies to everyone. If you do not do the little things right or consistently, you will never be able to move on to doing big things. At a minimum, if you have a rotten day, when you come home to a made bed, you should feel proud that you did complete that task and have hope that tomorrow will be a better day.

Cheers to a tidy bed making you happy and healthy inside an out!

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Age Is Not Just A Number 01/12/22

With the new year comes a new age for me. I recently celebrated another birthday, and I was absolutely thrilled that I was able to celebrate it. You know there is an alternative and it is not a good one. I caught myself saying “age is just a number” and then upon reflection realized that concept is highly flawed. Age is way more than just a number. Age should be acknowledged and celebrated. There are challenges and benefits that come with age.

Age is an asset, not a side effect. Age is a lot more than just a number, it's an asset, because it shows that age is a contributor to your story, not a side effect of your story. Age is truly woven into who you are as a person. All those challenges and all those benefits work together to create the person who you are today. It’s clear that the person you are today is not who you were when you were younger.

With age comes experience and (hopefully) earned respect. You may have heard this question in many interviews or podcasts. If you could tell your younger self something, what would it be? The answers are fascinating. Think about your response. It will likely include a treasure of knowledge from your time growing and learning over the years. Embrace it! Aging doesn’t have to just make you older; it makes you much wiser so appreciate the process and progress. Age is not something to be denied or avoided. Whatever you bring to the table has everything to do with your age.

Cheers to aging into being happy a healthy inside and out!

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Reset For The New Year 01/05/22

The new year is the perfect time to reset and get back on track. You may have noticed that I was off track for the past couple of weeks with no blog posts. I let things slip and resetting is now so important. Rather than stressing out with unrealistic resolutions to change, consider it as a chance to take a reset for renewed physical energy, positive emotions, and a focused mind on your highest priorities. Try out the three-step reset process below: reflect, give yourself a boost and make an inspiration plan for the coming year.

1.  Reflect 

Make time to recall highlights and special moments from the past year. Review your photos on your phone to help you remember the good times, your positive impact, and accomplishments. Consider what obstacles you had to overcome, the strengths used to overcome them and how you were able to learn and grow. Be grateful for your favorite memories.

2. Recharge

Think of the new year as an opportunity to give yourself a physical and emotional recharge. Choose an energy boost that will make you feel restored, energized, and focused. Make a gratitude list, read a new book, commit to getting quality sleep. Make time for these energy boosts by scheduling them into your day or calendar. This is especially important after the busy holidays to get on a routine, so it is vital to go beyond just good intentions. Schedule and prioritize time for the reboot.

3. Renew

Be ambitious in 2022 with your motivational plan. Recognize that you generate inspiration for yourself to reach your goals. Decide what inspires you and how you will build consistency to pursue the most important things. Next, choose who can help you or hold you accountable. After getting clarity on your highest priorities, you can make a short list of the habits or behavior changes needed. Outline first steps and make a definitive plan to execute. Rather than just making resolutions that often turn out to be empty promises, use this three-step reset process for the new year. Get refreshed and recharged, have a plan to create the year you truly desire, and make a more positive impact. You deserve it.

Cheers to resetting in 2022 to become happy and healthy inside and out!

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