Make Your Bed

Make Your Bed

You may be wondering why I have included a picture of my made bed today. Well, that’s just it. My bed is MADE. One of the things I am focusing on this year is relieving stress in healthy ways. Believe it or not, something as simple as making your bed in the morning can help.

  • It sets the tone for the rest of the day, giving you a feeling of accomplishment that you take with you as you head out the door.
  • It is an infectious act, which might lead you to tidy up other areas, like the top of your dresser.
  • All that tidying up will mean less clutter, and a tidy space is very calming.
  • Finally, there is nothing quite so blissful as ending a long day by climbing into a freshly made bed.

This one little thing can make a big difference. Give it a try!

Focus On What You Gain!

Focus On What You Gain!

“One reason people resist change is because they focus on what they have to give up instead of what they have to gain.” Rick Godwin

Did you start 2019 with a goal in mind? Healthy eating? Weight-loss? Stress management? More family time? Only four days in, your focus and enthusiasm are hopefully still strong. However, research conducted by Strava, suggests that January 12th is the day when your motivation might begin to falter. How can we ensure that we make it past that fateful date? I encourage my clients to do as Rick Godwin suggests, and focus on what they are gaining from the changes they are making, rather than what they are giving up. Really, attitude IS everything!

Let’s look at healthy eating as an example. Whether they are trying to lose weight, or for other health reasons, many people believe changing their diets will involve restriction and deprivation. They focus on having to give up ice-cream, cookies, french fries….

Now, I feel the need to mention, at this point, that I don’t believe in “good” or “bad” foods. I think that there are some foods you should eat less often and in smaller amounts, or perhaps learn to make healthier versions of. But telling yourself that you will never again eat cake could lead to cravings that would derail your attempts to improve your weight and nutrition.

Keeping that in mind, you will still need to make sure that most of the food you consume, most of the time, is real: unprocessed/additive free.

So what do you gain out of eating that way? Well first of all you get to eat great food! As your taste buds recover you will discover just how delicious foods are in their natural state. Cravings for salt and sugar will be reduced. You’ll have more, stable energy. More focus. You’ll reduce your risk for diseases like type 2 diabetes and certain types of cancer. You’ll improve your heart health. You’ll likely lose weight (if that is your goal), and if you have children, you will be an excellent role model for them. Wow! That’s a lot! Feeling more motivated?

Focusing on what you have to gain will increase your chances of reaching any goal. Give it a try.

I want to leave you with a recipe I tried recently: Roasted Vegetable Quesadillas from Taste of Home. They are very easy to make. I actually made the filling (there was a lot of it) a couple of days ago, and then have used it to make lunch for the last two days. You could add black beans. The cumin is very mild (kid friendly). You might want to add a smidge more. I topped mine with homemade guacamole. Yum!

One Big Domino

One Big Domino

I have just come across the One Big Domino theory, and it makes a lot of sense to me. It suggests that we identify the one big thing we can do, or big change that we can make, that will make everything else easier. By knocking down this Big Domino first, you will open up possibilities in 2019 that will amaze you!

A Big Domino could be reducing your sugar intake. The many benefits you would receive from making this change could include…

 

  • less inflammation and joint pain
  • less bloating and gas
  • weight loss
  • reduced cravings
  • decreased appetite
  • high and stable energy
  • improved mood (more focus, less depression)
  • removal of stubborn belly fat
  • clearer skin and less wrinkles
  • decreased risk of diabetes, stroke and heart attack

What could your Big Domino be?

Vision Boards and Goal Setting

Vision Boards and Goal Setting

Yesterday, I had the pleasure (along with talented art teacher Lisa Chase) of hosting my first group workshop around Vision Boarding. I usually work with individual clients, so this was a new experience for me.

What is a vision board? It is a collage of images (photographs, magazine cutouts, pictures from the internet, drawings…) and words (inspirational quotes, thoughts…) that represent your goals. Once created, it should be put somewhere you can see it every day: on the bathroom mirror, the fridge door, the nightstand….

I believe that every goal has four different parts: the what (goal), the why (reasons for wanting to achieve the goal), the how, and the finish line. For me, it is the why behind the goal that is most important.

I work on goal setting with my clients at our first meeting. It can take some time to figure out exactly what you want to accomplish in the next 3, 6, 9 months or year. There are a number of tools I use to help my clients get clear on what they want.

We then spend some time focusing on the whys around those goals. If the reason why is not strong enough, it is less likely that you will follow through. Knowing your why helps you to stay motivated.

From there we can create the how (an individualized plan that fits your lifestyle – with resources and support) to get you to the finish line

As part of the process I use, a vision board could be made before we explore the what – as a visual brainstorm, or after we have determined the how – to act as an anchor: something to help keep your goals in mind and motivate you.

Want to get started? Recently, as part of my professional reading, I came across this acronym from Kathleen Hall, founder and CEO of Mindful Living and The Stress Institute, that I just love.

Serenity – Exercise – Love – Food

I used this as an idea generator at the beginning of the workshop. What do you need to take good care of your self? Here’s what I came up with: