Four Tips to Increase Gratitude

by Carol deLaski | Nov 23, 2018 | Carol deLaski, Gratitude

Four Tips to Increase Gratitude

Have you ever had a day where you ran from one activity to the next, barely having time to catch your breath? It’s on days like these that I tend to lose sight of the small things that bless my life. I may miss a kind look, word of encouragement, or the beauty of the world around me.

At this time of year, we focus on gratitude and giving thanks for the big and small blessings that surround us. In the busy-ness of daily life, it’s easy to be distracted. Here are four tips to develop a gratitude practice.

Gratitude Tips for Busy People:

1- Prime the Pump – Priming is the cognitive state which increases sensitivity to certain stimuli. For example, it can cause you to see a certain type of car on the road more frequently after you buy one yourself. When you are intentionally grateful you prime your mind to see reality through a filter of thankfulness and abundance. The more you do it, the more you’ll feel it. Develop your ‘gratitude muscle’ by noticing things every day for which you are grateful.

2 – Play a Gratitude Game – Take a few minutes to reflect appreciatively each day. Whether you do it before bed, or over your morning coffee, or as you’re driving, notice 3 things that are right and good. Consider including yourself on the list. Say it out loud, or write it down, in this format: “I am grateful for __________because________.” Knowing why you are grateful expands and deepens the experience, bringing it more fully into your heart.

3 – Give to Get More Abundance – When we give our time, attention, or money we are using our resources for the benefit of others. Something magical happens for both the giver and the receiver when we share. It becomes a powerful force of positive energy. Until we give, it is only a potential source of power. It is through giving that you are able to realize the full power and extent of the gifts in your life and the true nature of abundance. When we recognize that we have enough to share we are making a statement to the universe that we are living abundantly, and we shift our hearts to a place of generosity. This circle of good energy expands every time we give.

4 – Being Grateful Even in Hard Situations – For many of us this is the most challenging step of all. Let’s face it, learning to apply gratitude around the unpleasant, negative and painful situations in our lives is difficult. The key lies in realizing that we don’t have to be grateful for the event, person, or thing itself but rather in the learning that occurred from it. Notice how you are growing, or what opportunities are opening up for you as a result of the experience to shift to a more positive perspective.

Most of us were taught to say “thank you” as children. We know those two simple words can have a powerful impact, smoothing out the rough edges of our interpersonal interactions. “Thank You” can become so much more when we develop a practice of mindful gratitude. It has been said to be the most powerful form of prayer and is the simplest way to shift our energy from negative to positive. Try it today. Being grateful-on-purpose will help you see the abundance in your life on a regular basis.

Today’s author: Carol deLaski, PCC, is a strengths-based executive coach who guides individuals and businesses to be their best. For more information about her coaching services, and her book Lost and Found: Discovering Strength in Love and Faith, visit www.caroldelaski.com or email her at [email protected]

Happiness and Health Through the Holidays

by Carol deLaski | Nov 16, 2018 | Authors, Kim Wilson

Happiness and Health Through the Holidays

Traveling with friends and family is one of my favorite things to do! This summer has already been filled with a lot of travel and creating wonderful memories.

When I was in Ireland last month, I was overjoyed with the food options. Every meal consisted of fresh meats, fruits and veggies. There was fresh fish, farmers market goodies and so many options for those with food sensitivities. We walked a lot and I felt very healthy being there.

I know that’s not always the case, but there are many ways to modify or make healthy adjustments when traveling. Below are some of my top tips that I always incorporate when traveling and also share with my clients.

1. Get plenty of sleep

With the different places I’ve traveled to so far this summer, sleep has been a challenge at times with different time changes. Due to that and the health benefits, I’ve made it a point to get tons of rest when I can. Depending on where you are traveling, things can be stressful. Running around the airport, long drive times and lack of sleep can all take a toll on the body. Make sure you get enough rest, especially around the days you will be traveling. I recommend shutting down electronics an hour before you plan to sleep. Breathing exercises can be beneficial too! For me, I find reading to be helpful. Find what works for you but make sure you make sleep a priority.

2. Move and stretch

When I am on vacation or away on a trip, I like to move! This includes walking a lot and traveling with portable exercise equipment like bands. You can also rent bikes, paddle boards (when on the water) and other outdoor equipment. When flying or driving long distances, take time for stretching. Whether it’s on the plane or at a gas station when stopping. Many places have daily passes at the gym or equipment in the hotel. Again, find what works for you but make sure you incorporate movement and stretching.

3. Hydrate

Hydration is very important! Especially when traveling. I usually carry an empty water bottle with me on the plane or bring water when traveling by vehicle. Staying hydrated is very important. Not only does it hydrate the body, but it helps with cooling the body down and detoxification.

4. Keep it clean

Nutrition is usually something that I have down when it comes to travel. Over the years, I have learned what works for me, my own bio-individuality and my lifestyle. That’s not to say that I never indulge or enjoy things. Especially when traveling to new places or trying new things, but I usually “keep it clean” because I feel better and have more energy when I eat well.

While vacationing or traveling, be mindful of things like alcohol, caffeine, sugar and processed foods. Traveling with a cooler and loading up at the farmers markets are great tips when traveling by vehicle. Preparing meals where you are staying helps to save money and provides healthier options. When eating out, opt for a clean, lean protein source and lots of veggies. Most restaurants are accommodating to substitutions and mindful of dietary restrictions. Many meals have large portion sizes, so I like to take leftovers home for another meal. You can always add some extra veggies from the market. Stocking up on fresh produce provides for snacking options too.

When traveling by plane, you are able to take snacks. For more information, here is a link to the TSA site. TSA – What you can take on a plane

5. Research restaurants

I love trying new restaurants and tasting new foods and dishes. Before visiting a restaurant that I’ve never been to before, I always look up the restaurant and menu. Most restaurants provide this online resource. I like to try places that have a variety of menu options. When it comes to food, I always keep it simple. Don’t overcomplicate things!

Stick to the 80/20 or 90/10 rule. I am pretty good about sticking to clean eating, but if I want to try a new kind of wine or enjoy some cheese, I do so. I know that some foods may deliver different symptoms hours or days later, but I am mindful of these things. Instead of making excuses, I go right back to my clean eating and drink a lot of water.

6. Choose activities that bring you joy

Whether you’re vacationing with friends, family or on a business trip, pick activities and adventures that you enjoy. If time allows, check out something new that you have never done before. Being out of town provides a great opportunity to experience new things.

7. Drop the guilt

As mentioned, traveling provides a great opportunity to try new things and experience different cultures. If you decide that you want to try an exciting new food or beverage, don’t carry guilt afterwards. The same goes if you decide to lounge on the beach all day. Vacations are a time to relax, enjoy and experience. Balance is key!

8. Take a healthy travel bag

When packing, consider a healthy travel bag. Check the TSA website and see if your items meet regulations. You can pack healthy snacks, breakfast options, water and clean products. Opt for chemical free products, especially when it comes to sunscreen.

9. Supplements and Probiotics

Depending on your lifestyle, don’t forget to pack your supplements if you take them. Probiotics are especially beneficial when it comes to gut and overall health. If I know I am going to be indulging in some extra goodies, I bump up my water intake and probiotics. A lot of airports sell kombucha and many markets sell fermented foods.

10. Pack a variety of clothing and shoe options

When traveling, make sure to pack comfortable and ventilated clothing. Especially if you will be on a plane or in a car for many hours. Taking comfortable or workout clothes will provide additional comfort and support when you’re on the move or working out.

I hope you found some of these tips to be helpful. Do you have any tips of your own that you have found work? I welcome you to comment below.
Wishing you safe and happy travels!

Today’s author: Kim Wilson is a Certified Holistic Health Coach (CHC) and owns her own business, Kim Wilson, LLC, which specializes in empowering and educating women to get to the root of what’s going on with their own unique, individual body. She works with women one-on-one and coaches through online groups and programs. Learn more about Kim at her website www.kimwilson.me, from her Facebook page, or find her on Instagram.

Be Soothed with 6 Essential Oils

by Carol deLaski | Oct 18, 2018 | Authors, Casey Clark

Be Soothed with 6 Essential Oils

Traveling with friends and family is one of my favorite things to do! This summer has already been filled with a lot of travel and creating wonderful memories.

When I was in Ireland last month, I was overjoyed with the food options. Every meal consisted of fresh meats, fruits and veggies. There was fresh fish, farmers market goodies and so many options for those with food sensitivities. We walked a lot and I felt very healthy being there.

I know that’s not always the case, but there are many ways to modify or make healthy adjustments when traveling. Below are some of my top tips that I always incorporate when traveling and also share with my clients.

1. Get plenty of sleep

With the different places I’ve traveled to so far this summer, sleep has been a challenge at times with different time changes. Due to that and the health benefits, I’ve made it a point to get tons of rest when I can. Depending on where you are traveling, things can be stressful. Running around the airport, long drive times and lack of sleep can all take a toll on the body. Make sure you get enough rest, especially around the days you will be traveling. I recommend shutting down electronics an hour before you plan to sleep. Breathing exercises can be beneficial too! For me, I find reading to be helpful. Find what works for you but make sure you make sleep a priority.

2. Move and stretch

When I am on vacation or away on a trip, I like to move! This includes walking a lot and traveling with portable exercise equipment like bands. You can also rent bikes, paddle boards (when on the water) and other outdoor equipment. When flying or driving long distances, take time for stretching. Whether it’s on the plane or at a gas station when stopping. Many places have daily passes at the gym or equipment in the hotel. Again, find what works for you but make sure you incorporate movement and stretching.

3. Hydrate

Hydration is very important! Especially when traveling. I usually carry an empty water bottle with me on the plane or bring water when traveling by vehicle. Staying hydrated is very important. Not only does it hydrate the body, but it helps with cooling the body down and detoxification.

4. Keep it clean

Nutrition is usually something that I have down when it comes to travel. Over the years, I have learned what works for me, my own bio-individuality and my lifestyle. That’s not to say that I never indulge or enjoy things. Especially when traveling to new places or trying new things, but I usually “keep it clean” because I feel better and have more energy when I eat well.

While vacationing or traveling, be mindful of things like alcohol, caffeine, sugar and processed foods. Traveling with a cooler and loading up at the farmers markets are great tips when traveling by vehicle. Preparing meals where you are staying helps to save money and provides healthier options. When eating out, opt for a clean, lean protein source and lots of veggies. Most restaurants are accommodating to substitutions and mindful of dietary restrictions. Many meals have large portion sizes, so I like to take leftovers home for another meal. You can always add some extra veggies from the market. Stocking up on fresh produce provides for snacking options too.

When traveling by plane, you are able to take snacks. For more information, here is a link to the TSA site. TSA – What you can take on a plane

5. Research restaurants

I love trying new restaurants and tasting new foods and dishes. Before visiting a restaurant that I’ve never been to before, I always look up the restaurant and menu. Most restaurants provide this online resource. I like to try places that have a variety of menu options. When it comes to food, I always keep it simple. Don’t overcomplicate things!

Stick to the 80/20 or 90/10 rule. I am pretty good about sticking to clean eating, but if I want to try a new kind of wine or enjoy some cheese, I do so. I know that some foods may deliver different symptoms hours or days later, but I am mindful of these things. Instead of making excuses, I go right back to my clean eating and drink a lot of water.

6. Choose activities that bring you joy

Whether you’re vacationing with friends, family or on a business trip, pick activities and adventures that you enjoy. If time allows, check out something new that you have never done before. Being out of town provides a great opportunity to experience new things.

7. Drop the guilt

As mentioned, traveling provides a great opportunity to try new things and experience different cultures. If you decide that you want to try an exciting new food or beverage, don’t carry guilt afterwards. The same goes if you decide to lounge on the beach all day. Vacations are a time to relax, enjoy and experience. Balance is key!

8. Take a healthy travel bag

When packing, consider a healthy travel bag. Check the TSA website and see if your items meet regulations. You can pack healthy snacks, breakfast options, water and clean products. Opt for chemical free products, especially when it comes to sunscreen.

9. Supplements and Probiotics

Depending on your lifestyle, don’t forget to pack your supplements if you take them. Probiotics are especially beneficial when it comes to gut and overall health. If I know I am going to be indulging in some extra goodies, I bump up my water intake and probiotics. A lot of airports sell kombucha and many markets sell fermented foods.

10. Pack a variety of clothing and shoe options

When traveling, make sure to pack comfortable and ventilated clothing. Especially if you will be on a plane or in a car for many hours. Taking comfortable or workout clothes will provide additional comfort and support when you’re on the move or working out.

I hope you found some of these tips to be helpful. Do you have any tips of your own that you have found work? I welcome you to comment below.
Wishing you safe and happy travels!

Today’s author: Kim Wilson is a Certified Holistic Health Coach (CHC) and owns her own business, Kim Wilson, LLC, which specializes in empowering and educating women to get to the root of what’s going on with their own unique, individual body. She works with women one-on-one and coaches through online groups and programs. Learn more about Kim at her website www.kimwilson.me, from her Facebook page, or find her on Instagram.

Cable Strong

by Carol deLaski | Oct 12, 2018 | Authors, Kat Middleton

Cable Strong

Imagine if you will, a steel cable wire: strong, sturdy, secure and stable. The type of cable used to secure the tallest bridges across America or the kind that runs underground for telephone communication networks.

Well, our habits are like a cable too; we weave a strand every day until it is extremely difficult to break . . . or maybe NOT!

What stops you from achieving your dreams? Is there some habit or behavior that you keep repeating and all the while never achieving your intended goal?

There is a real strength in looking at and recognizing our weaknesses and empowering ourselves to challenge, confront, and change them. If you want to make a serious change in your life for the better, than identify YOUR so-called bad habits.

A habit is an automatic pattern of behavior or practice usually done through repetition.

I recently read an excellent book called The Power of Habit by Charles Duhigg. He says that habits, as they are technically defined, are the choices that all of us deliberately make at some point and then stop thinking about but continue doing, often every day. It’s a natural consequence of our neurology. By understanding how it happens, you can rebuild those patterns in whichever way you choose. The brain will try to make almost any routine into a habit because habits allow our minds to ramp down.

According to Duhigg, it is sort of like a computer program consisting of three parts:

CUE or TRIGGER, that tells your brain to go into automatic mode and which habit to use, e.g., hunger
ROUTINE, which can be physical, mental or emotional, e.g., eat something yummy!
REWARD, which helps your brain figure out if this particular loop is worth remembering for the future, e.g., immediate gratification

Over time, this habit loop becomes more and more automatic. The cue and reward become intertwined until a powerful sense of anticipation and craving emerges.

When a habit emerges, the brain stops fully participating in decision making. So unless you deliberately fight a habit – unless you find new routines – the pattern will unfold automatically.

Orison Marden says “The beginning of a habit is like an invisible thread, but every time we repeat the act we strengthen the strand, add to it another filament, until it becomes a great cable and binds us irrevocably in thought and act.”

We all have good and bad habits. When people talk about breaking bad habits, some of the first that come to mind are goals like:

Losing weight
Stop smoking
Get finances in order

While these are generally at the top of the list, also consider the actions most of us do every day without even noticing they have turned into bad habits.

Becoming discouraged and giving up too quickly
Being irritated and losing our temper
Procrastinating
Complaining
Overscheduling

Five Steps To Master Your Habits Before They Master You

Awareness is the #1 prerequisite to facilitating a change. You must begin by recognizing and admitting a bad habit exists.

I once had a friend who cussed like a sailor. When she told me she wanted to stop but didn’t know how, we made a game of it. I tugged my ear every time she cussed, and each tug cost her a quarter. Many dollars later and with a heightened awareness, I am happy to report my friend rarely, if ever, uses cuss words today.

Got SMART Goals? Devise a Specific, Measurable, Attainable, Realistic, and Timed goal. Getting in shape is not quantifiable. But a goal such as “I will join the health club and swim two days every week for 45 minutes each day starting Nov 1st” is defined and measurable. The difference between a dream and a goal is a timeline.

A Plan. We have all heard the expression “if you fail to plan, you plan to fail,” right? Wanting to do something, no matter how much you want it, won’t make it happen. You MUST have an action plan and be willing to change something in your current lifestyle. Major accomplishments don’t just happen, at least not for the majority of us. Major changes occur one small step at a time. Just keep putting one foot in front of the next. Steady and consistent progress produces results.

Accountability and Tracking. We all do better when we have someone to be accountable to. Otherwise, we are apt to delude ourselves. Let’s face it, changing habits involves work, effort, and action. Find someone you can report to on a weekly basis. It can be a friend, family member, or life coach. Having an accountability partner helps motivate you so you can stick to the plan and not fall back into your old comfortable ways. Chart the course together and visualize success.

Seek Advice. Talk to others who have also overcome the same habit you wish to overcome. People who know firsthand what you are going through. We have not been given the spirit of fear, but that of power, and love and of a sound mind. Replace a negative thought with a positive one. At first, it will seem unnatural, but with persistence and practice, it will become a part of the new you.

Start today, right now. Begin where you are, but don’t stay where you are. Don’t put off till tomorrow what you can do today. We are all creatures of habit. Believe in yourself and go for the changes you really desire. In every situation, we have a choice of either responding to the old habitual way or thinking and starting anew. In the end,

Master Habits and Master Your Life.

Horace Mann says, “Habit is a cable we weave a thread of each day, and at last we cannot break it.” If we weave well!

The choice is yours.

Today’s author: Kat Middleton is a professional certified coach and the founder and CEO of Wholehearted Concepts, LLC. Kat is a Professional Energy Empowerment and Self-Acceptance Coach who specializes in helping clients personally and professionally that struggle with inner doubt, perfectionism and being way too hard on themselves. She is available for private one-on-one coaching as well as group workshops, seminars, and speaking events. Learn more about her at her website: www.wholeheartedconcepts.com

Design an Autumn Self-Care Plan & Become More Resilient

by Carol deLaski | Oct 4, 2018 | Authors, Donna Kettell

Design an Autumn Self-Care Plan & Become More Resilient

We all know that there are many benefits of an effective self-care plan. It can make you feel happier, more productive, more engaged and connected, and can reduce the negative effects of stress on your well-being. But did you know that a self-care plan can help you build your resilience muscle? Yes, it can. Studies have shown that when we intentionally take breaks from challenges to refresh ourselves, we come back to those challenges more focused and more energized. The autumn season provides quite a few unique opportunities for self-care.

In Maryland, autumn can feel like a quick season, so I like to soak in all the crisp, cool, colorful, savory treasures of this season. A good self-care plan allows me to take a break from my usual activities, and just be present to enjoy myself, relax, and take time to care for my emotional and physical health. I like to think of self-care as a way to keep my happiness tank full.

Here are a few of my favorite ways to embrace some autumn self-care.

Have some fall fun with a friend
Our furry friends really know how to be present and have fun! They love to live in the moment – they are the ultimate mindfulness teachers!

Enjoy some early and relaxed holiday shopping
I like to keep my eyes open for holiday gift purchases, and perhaps buy a few treasures at a fall festival, while drinking apple cider and eating pumpkin frosted cookies. Then my holiday shopping is less rushed and my gift giving isn’t a stressful event.

Enjoy some football
As I’m writing this, I’m also watching the Ravens/Steelers football game, drinking some pumpkin spiced tea. As a child, my house was always filled with the sounds and sights of football, so fall brings with it the happy memories of football games of the past, and today’s fun with friends and family.

Fuel your body with all of the season’s yumminess
I love to roast vegetables, and the autumn season is perfect for that. Butternut squash is one of my faves! If you have a spiralizer, you could make your own squash and zucchini “zoodles,” which is part of my “get more fit in fall” game plan. Soups, especially butternut squash, stews and chili also make me feel warm inside! And, of course, there is all the yumminess of Thanksgiving. I like to spend some time in October looking for new and interesting healthy recipes to add into the menu alongside the usual favorites like mashed potatoes, stuffing, pumpkin, and pecan pies.

Take a warm bath and include the scents of the season
I love to relax in a nice warm bathtub filled with bubbles, listening to some relaxing music, with a hot cup of pumpkin spiced tea.

Take your exercise outside with an autumn walking meditation
Take a cool walk through the beautiful colored leaves as they blow down the street and just tune into all the beauty around you.

Bring more light into your life
As the days start to get shorter, add some light inside your home. I have a few pumpkins and gourds that are lit from within and I place them throughout the house so as the sun goes down, my home still feels bright and cheery. Nice candles or a fire burning in your fireplace can also bring that cozy warm feeling into your home.

Start a gratitude journal practice
Autumn is a great time to create a daily gratitude practice. As Thanksgiving approaches, make a list of all the things in your life that you are thankful for and then tell each person you see on Thanksgiving what makes you especially grateful for them.

There are lots of relaxing, fun and refreshing self-care options. Create your own autumn self-care practices and then enjoy the results of your strengthened resilience! Happy Autumn – take great care of yourself!

Today’s blog was written by WWR Partner Coach, Donna Kettell. Donna is a certified professional coach (CPC) and a master practitioner in energy leadership (ELI-MP). Her certifications were earned through The Institute for Professional Excellence in Coaching (iPEC), which is accredited by the International Coaching Federation (ICF).