by Carol deLaski | Apr 14, 2016 | Guest Blogging, Happiness
Today’s guest blogger is Wholistic Woman Retreats’ member, Cathy Hansen. Cathy showcased her Laughter Yoga at our 2016 Strong You Retreat. Today she writes to introduce you to Laughter Yoga. We know you are going to enjoy this one!
It was my first trip outside of the U. S….I was alone in a cab with a non-English speaking driver as we exited the airport in the pouring rain. I was confident that I was on the right track because my trip coordinator had warned me to only hire a cab authorized by the Mexico City airport. When the cabbie turned down an isolated side street, pulled over and parked, I wasn’t so sure I that I had made a smart choice after all. My heart was in my throat until he pulled out a map; I knew then that he simply didn’t know how to reach my destination.
When I finally reached the retreat location an hour later, it was nearly dark and still pouring. It didn’t take long after we piled onto a crowded bus, for me to discover that only eleven of us spoke English. There were multiple languages being spoken as the participants got to know one another. That led to interesting teamwork four hours later when our driver decided to take a shortcut to the ashram through a rain soaked pasture. When the bus sunk axle-deep into the mud three miles from the ashram at 2 a.m., it was clear that the bus wasn’t going to go any further.
This was my introduction to the power of Laughter Yoga (LY)!
You might think that everyone on board would have been tired, irritable, and justifiably impatient from this series of mishaps, but not this group! After all, we were laughter yoga leaders. We kept our energy up with a hearty chant. HO HO, HA HA HA! And laughter followed.
That was in 2009 and I was already a Yoga leader. Its joyful and wholistic approach to promoting wellness had me completely hooked. I had come to this ashram in Mexico to earn my teaching certification under the watchful eye of LY’s founder, Dr. Maddan Kataria, of Mumbai, India.
What is Laughter Yoga?
Laughter Yoga is a refreshing and innovative practice that provides a new approach to stress management as well as physical and mental well-being through laughter. The secret of Laughter Yoga is that our bodies are hardwired to release powerful, natural benefits from extended, hearty laughter. LY uses a series of visualizations and pantomimes that are designed to generate laughter. The “yoga” portion comes from the yogic breathing interjected between the exercises to reduce heart rate and stress levels. Laughter itself, whether authentic or simulated, boosts the power of an aerobic workout in an easy and entertaining way.
Benefits of Laughter Yoga:
• Ten minutes of hearty laughter equals 30 minutes on a rowing machine
• Fifteen minutes of laughter every day can help you lose up to 4 lbs in a year
• A boost in confidence and increased overall sense of well-being
• Improves trust through increased communication
• Simultaneous reduction in physical, mental, and emotional stress
• A huge lift to your energy
• Lowered blood pressure
What can you expect from a Laughter Yoga session?
During a LY session, participants gather in a circle and follow the instructor’s lead as she prompts them to envision positive reactions to a series of negative situations. These scenarios are familiar to most people, such as running late in an airport, or opening a jaw-dropping credit card bill. The core message of LY is to foster joy and reinforce the fact that laughter is a natural, healing, technique.
The LY instructor gives participants techniques to incorporate laughter into their daily routines in simple ways, such as:
• Designating a specific door knob or handle to be a laughter trigger each time you touch it.
• Choosing three stop signs or traffic lights which you pass regularly as laughter reminders. Fortunately, with today’s wireless technology, other drivers will just think you’re listening to a really great story!
Prior to embarking on my journey in 2009, and creating my company, Laugh ‘N Live Well, I was on medication for hypertension and suffered from high anxiety. My personal testimony is that I’m no longer on medication and my anxiety has been lowered significantly. Perhaps most importantly, applying the LY attitude of positivity and gratitude has vastly reduced my stress levels.
I recall the day when a diabetic student nurse approached me after completing a LY session with me. She explained that before the session had begun she had tested her glucose and it was quite high. She considered doing an injection of insulin, but decided that she would wait until after the session and re-check. Upon doing so, she was excited to report that her glucose level had dropped by 200 points within the 50 minute session! Her story is a great example of the tremendous positive effect laughter has on our health and well-being.
In addition to reducing stress, LY is a great cardio workout. It is an easy, fun and joyful way to increase your energy and boost your immune system without the physical challenges of traditional yoga. Better yet, you do it in a welcoming environment surrounded by like-minded, happiness-seeking people.
My wish for you is that LY becomes part of your wellness journey.
Today’s author: Cathy Hansen is a certified Laughter Yoga instructor and owner of Laugh ‘N Live Well. She provides Laughter Yoga facilitation services for corporate training programs, conferences, networking events, yoga studios, and women’s business and social groups. Cathy is passionate about introducing the Laughter Yoga experience to those with a desire to have fun and increase their well-being. In addition, Cathy is currently attending the Institute for Professional Excellence in Coaching (iPEC). If you would like to learn more or arrange for Cathy to offer LY to your group you can contact her at 717-414-8849 or visit her website- www.laughnlivewell.net.
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by Carol deLaski | Apr 6, 2016 | Change, Family, Kelye Rouse-Brown, Personal Development, Professional Development, Retreats
Today I feel a sense of fulfillment from completing a trip that I have longed to take over the past few years. I called it my Roots to Boots tour because my family roots are in Oklahoma and I needed my brave boots from Texas to make this particular journey.
Designing the trip was fun, yet filled with uncertainty because I didn’t know how it would unfold. I can’t remember the last time I took two whole weeks off to spend time with my mom’s family members that I haven’t seen in over a decade (and probably only ten times in my entire life).
As I planned the trip, some of the questions I asked myself were:
Will my mom’s side of the family remember me…and embrace this trip as I do?
What surprises will I encounter to make this trip more challenging or complete?
I’m happy to say that these questions were answered positively and that I experienced some pleasant surprises. This trip was bittersweet as I celebrated both the successful three year anniversary of my Texas joint venture and the anniversary of my mom’s passing.
After reflecting on this much anticipated journey, I can truthfully say that I am happier than I was three years ago. I am happier because….
- I’m celebrating a successful business milestone with greater opportunities on the horizon
- I have reconnected with my family in Oklahoma, closing a lengthy ten year gap.
- I brought my mom’s ashes back to her roots, where she started her life and felt complete
- My husband and I made this journey, and celebrated this labor of love, together.
Recognizing and embracing the process of becoming happier is a wonderful, and joyful, benefit of this Roots to Boots trip. Planning this adventure made me uncomfortable at times. However, I realized that I needed to be courageous, and step out into the world, to bring a deeper level of peace and healing into my life. The timing seemed perfect. In hindsight, I see that I not only boosted myself with this trip but (according to my husband) I also boosted my extended family by traveling back to our roots.
I truly believe that happiness boosters are important in life.
What boosts your happiness?
What happiness boosters are you willing to explore to bring needed closure and peace to your life?
Remember that becoming happier is a lifelong pursuit. I encourage you to discover ways to rejuvenate yourself to feel happier.
Do you want to learn more about becoming happier?
Ladies, you’re invited to the Be Happier Evening Retreat where I will be teaching techniques from the book Happier by Tal Ben-Shahar on April 27 at Jo Jo’s Restaurant from 5:30-7:30 pm. Click here for details and to register and reserve your spot. Make a friend happier and invite her to join you!
Today’s author: Kelye Rouse-Brown, CHA, CHT is a business owner, joint venture partner, HR expert, certified coach, and training professional. Her 3 components: Educate, Motivate, and Cultivate help her clients develop, spark action, and grow a successful career/business and life from the core. Kelye can be reached at 301-371-9300 or by visiting her website: krbtrainingsolutions.com
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by Carol deLaski | Mar 1, 2016 | Carol deLaski, Personal Development, Professional Development, Retreats
Which words in this quote stand out to you?
The word confidently resonates the most to me. As I read it, I imagine myself striding purposefully towards my personal and professional dreams. I am not lackadaisical or distracted, but rather I envision my head held high, arms swinging beside my body, and eyes focused ahead of me as I steadily move forward. I like this image!
To be honest, though, the poise and assurance of self-confidence can be elusive; sometimes I have it and sometimes I don’t.
Research shows that when we feel confident we are likely to exhibit some of these behaviors:
- We do what we believe is right, even if others mock or criticize us for it.
- We are willing to take risks and go the extra mile to achieve our goals.
- We admit our mistakes, and learn from them.
- We wait for others to congratulate us on our accomplishments.
- We accept compliments graciously, “Thanks, I really worked hard on that project. I’m pleased that you recognize my efforts.”
By contrast, when we lack confidence we frequently demonstrate these behaviors
- We choose our actions based on what other people think.
- We stay in our comfort zone, fear failure, and avoid taking risks.
- We work hard to cover up mistakes and hope that we can fix a problem before anyone notices it.
- We promote our own virtues as often as possible, to as many people as possible.
- We dismiss compliments offhandedly, “Oh that project was nothing, really, anyone could have done it.”
I’ve come to learn that self-confidence is really a balancing act.
There are 4 steps that each of us can adopt to be more confident.
Step 1: Know who you are. A healthy appreciation of what makes you unique is the foundation for self-confidence. It is important to know your strengths and values, and to be grounded in that which you have control over…namely, yourself.
Step 2: Manage your mental chatter. It is hard to know, love, and accept yourself in a world that encourages us to compare ourselves to others. Marketing companies want us to yearn for the product or service they’re selling; they intend for us to feel incomplete without it. We must guard against the onslaught of messages that imply we are not enough.
In addition, we have more information at our fingertips than ever before. It is easy to take a spectator seat, watching other people’s lives via social media and to compare ourselves to them. We can be drawn into thinking they are more attractive, smarter, luckier, and happier than we are. The truth is that we only see a small slice of the lives of others, and no one really knows another person’s reality. Comparing yourself to others and judging yourself as ‘less than’ is detrimental to knowing and accepting the unique individual that you are.
A sidekick to comparison is negative self-talk. The inner critic can run rampant in most of our minds and we must be intentional not to let it drag us down. Like tuning into a radio station, dial past the static of self-critical thoughts that deflate you, and tune into positive thinking. Managing your mental chatter will free up space, and energy, for step 3.
Step 3: Decide who you want to be. As you practice the first 2 steps of accepting yourself and focusing on the positive, you will be ready to decide how you want to be and what you want to do. What is your vision and dream for your work…and for your life overall? Once you have the vision, create small action steps to move you in the direction of your dream. We are meant to be a work-in-progress, so celebrate each step that you make and use it as a launch pad for the next step on your journey. Evolve into who you are called to be.
Step 4: Know your Team. While you pursue your work and life vision, know that you are not alone. There will be days when lack of confidence will rear its ugly head and you may experience some of the anxious behaviors listed above. Who can you count on to support you when you are fearful? Who will stand with you in the gap formed by self-doubt and remind you that you are still special and loved? Who believes in you even when you struggle to believe in yourself? Perhaps that person will remind you to circle around and begin steps 1 through 4 all over again. By practicing them faithfully and intentionally, you will notice how your confidence flourishes.
Let me know your thoughts on these steps to greater self-confidence by leaving a comment here or emailing me directly.
An invitation for women who want more information on this topic:
You’re invited to join me for the Wholistic Woman ‘Be Confident’ Evening Retreat on March 30th from 5:30-7:30 pm. These evening retreats are open to women in the Frederick area who are interested in personal and professional development in a supportive, fun, and friendly environment. Click here for the workshop description and/or to register.
Today’s author: Carol deLaski (PCC) is a professional certified coach, speaker, and author who specializes in strengths development for businesses and individuals. Her coaching book, Lost and Found: Discovering Strength in Love and Faith is a springboard to develop inner wisdom and resilience. Visit her website or send an email with your comments or to arrange for a free consultation.
www.Caroldelaski.com | [email protected]
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by Carol deLaski | Jan 22, 2016 | Laura Hall
Tell me more about the retreat in March!
We’ve been getting this request a lot lately so today’s blog will provide the answer and tell you what you can expect at our 2016 overnight retreat.
This retreat has been designed to be a unique blend of Education, Inspiration and Relaxation. We are super excited about our location this year!!! If you haven’t heard already, this year’s retreat is being held at the beautiful Antrim 1844 Country House Hotel, which is just 15 minutes from historic Gettysburg, PA. This is truly a destination location and some of you may choose to stay a 2nd night. If this is something you are interested in, the staff at Antrim 1844 will be happy to assist you and offer you our group rate. Here is how one of the reviewers on Trip Advisor described Antrim 1844, “One of the best kept secrets in the area. A fabulous bed-and-breakfast location with five-star dining, this little gem in northern Maryland should be on everyone’s bucket list.” We’ve arranged for private rooms at Antrim 1844, but if you are coming with a friend and would like to stay together, that can be accommodated too.
Wholistic Woman Retreats provides personal and professional development opportunities for women-on-the-grow. This year’s overnight retreat is called Strong You because the educational component is based on Dr. Brené Brown’s latest book, Rising Strong. As a researcher, Brené Brown has studied what it takes to pick yourself up after life knocks you down; because the truth is…if we are actively out there living life, then we will fall down from time to time. Some falls feel big… like the death of a loved one, a scary medical diagnosis, or a failed relationship, for example, and some falls may feel small… like when we feel like we’ve been reprimanded by our superior, our teenager tells us we are the worst mother ever, or we just feel like we could be doing better. The Rising Strong process will help you no matter the size of the falls you’ve experienced.
If you are curious about how your time will be spent, here’s what you can expect…
We have a gentle start to the weekend so that you can take your time getting here and transition from your everyday life into retreat mode. You may check into your room at Antrim 1844 anytime after 2 pm on March 4th. Retreat registration starts at 3 pm and continues until 5:45. For those of you who can arrive early you may want to take advantage of some of our ‘settling in’ activities. Some options during this time are to explore the beautiful grounds, have a private session with one of our life coaches, take time to journal and set your intentions for the weekend, or have tea in the drawing room to meet other guests. The choice is yours! If you can’t arrive early, don’t worry! The program will begin after dinner which is at 6 pm and will run to 9:00. We will cap the evening with an optional guided meditation to relax and prepare you for a rejuvenating night’s sleep.
On Saturday, the breakfast buffet runs from 8-8:45 am. If you are an early bird, there will be optional self-care activities beginning at 6:30 am. Maybe you’ll want to join other Wholistic Women for a gentle morning exercise session, or get up early to journal about your takeaways from Friday night, or casually stroll the grounds of Antrim 1844…again, the choice is yours. After breakfast, we will regroup at 9 am for a fun-filled day that will be a combination of education, self-care activities, creative exercises, and reflections. We finish our day with a reception from 5-6 pm to celebrate your insights and growth.
Who is this retreat for?
This retreat is perfect for women (high school aged or older) who value staying connected to themselves as well as being part of a supportive community. It’s for women who are curious about what it takes to get back up after a fall…as well as for women who have already had experiences of Rising Strong at some point in their lives. It’s for the woman who is constantly putting herself at the bottom of the priority list…as well as for the woman who understands that filling her own cup first is what allows her to generously give to others. It is for the woman who feels alone and longs for a place where she belongs…as well as for the woman who already knows she is valued and enough just the way she is. In short, this retreat is for every woman!
We encourage you to join us on March 4th and 5th, 2016 for our ‘Strong You’ Premiere Retreat. You can find more details, including the full schedule, and registration information by clicking here. Remember to share this wonderful opportunity with your friends and consider making it a girls get-away weekend.
Click here to visit the Antrim 1844 website. If you have any questions, email [email protected].
Do you love your life? As a certified professional coach since 2009, Laura Hall, Certified Daring Way™ Facilitator has been helping people just like you make changes in. As a mother of 2 girls, Laura has a special interest in coaching parents, so if you still have children living at home, ask Laura about her Wholehearted Parenting programs. Laura can be reached via email at [email protected] or feel free to visit her website HallCoaching.com
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by Carol deLaski | Jan 9, 2016 | Carol deLaski, Personal Development, Professional Development, Retreats
“Today you are you! That is truer than true! There is no one alive who is you-er than you!” ~ Dr. Seuss
These words, by one of my favorite authors, reminds us of our uniqueness. My wish for you this year is to become more fully your Self. May you blend your special gifts, strengths, and experiences, to continue being a ‘one-of-a-kind’ person.
Who do you want to be this year?
What will it take to get there?
What will you need to include, or exclude, to help you move towards that vision?
I have found that using a theme word for the year is a helpful tool to guide my growth. I highly recommend it if you are seeking new perspectives and direction in your work, or life overall.
The three step process outlined in the book One Word to Change Your Life tells us how to receive a word that God, the Universe…or whatever you call that which is bigger than us…intends for our growth. The process is simple, yet important to follow because this is not about picking a good word. It’s about receiving the word uniquely intended for you. The three step process looks like this:
1. Look within. Set aside time to be quiet and ask yourself these questions:
- What do I need? Not what do I want, but what do I truly need?
- What’s in my way? In other words, what’s blocking me?
- What needs to go? What do I need to release in order to move forward?
2. Look up. Prayerfully ask, “What do you (God or the Universe) want to do in me and through me?” Be open and pay attention for the answer. The word that surfaces may not be what you expected. In fact, your mind may reject it but if your heart and soul knows that it is your word, then go with it, even if it doesn’t make sense initially. Try to have an attitude of curiosity about the word you receive.
3. Look out. Live with your word for the entire year. It’s important to stick with it because there will be lessons that will be learned by living with it through easy, as well as challenging times.
My first word was BELIEVE and I found it very easy to identify all that I believed in…faith, love, honesty, kindness…the list went on and on. Midway through the year, however, I started to see my unbelief, those times when I felt weak, vulnerable, and insecure. It was uncomfortable to realize the person I didn’t fully believe in was me. My word helped me recognize how self-doubt limits me at times and I found the antidote in faith. When I feel weak and unable to go on, God provides the people and resources that I need. I learned that the more I look for that provision the more I see it, again and again.
The next year my word was FOUND. This word helped me identify the actions, solutions, thoughts, and approaches that serve me best, and to release those that do not. I learned how to more consistently rely on what I have found to be true. I trust my intuition more, spend less time comparing myself to others and feeling lost. I know where the source of my inner strength lies and encourage others to find their own resilience through strengths coaching and my book Lost and Found: Discovering Strength in Love and Faith. FOUND was a very relevant word for me in 2014.
In 2015 my word was HEAR. Initially I thought this word was unusual. Nonetheless, I went with it and learned to pay attention to the messages that I allow myself to hear from others…and from my own self-talk. I started to consciously block harmful or negative messages and tried to open my ears to listen for positive, divine, messages. Interestingly, I heard many of those messages from family, friends, clients, and other people who may or may not have known they were a conduit…giving me exactly what I needed to hear on any given day.
After spending a year with each of my words I realize that they become a part of me. I’ve developed a habit of using them to gain perspective and a sense of direction which continues long after the year is over. Each word has been a blessing.
As 2016 begins, I am again going through the process to discover a new theme word. I invite you to join me.
If you’d like to learn more about the One Word Process you can find it in the book One Word to Change Your Life by Gordon, Britton, and Page. Once you’ve received your Word, be sure to share it with others to form a Stretch Team that will help you stay on track throughout the year.
Would you like to be part of our Stretch Team?
If so, I warmly invite you to join the Wholistic Woman ‘Be You’ Evening Retreat on January 27th from 5:30-7:30 pm. This will be the kickoff for a series of ‘Be You’ Evening Retreats in 2016. During this Launch Party you will learn about the One Word process and hear stories of it’s positive impact on other individuals. If you already have a Word for 2016 be sure to bring it with you…or bring whatever words you may be considering…or just come and learn more about it.
At the Launch Party you will also learn about the evening retreat line-up for 2016. You’re invited to join us for all 8 of these evening retreats to learn, grow, and stay connected with your One Word Stretch Team.
Now is the time to become a member of the Wholistic Woman Community to receive discounts on all our events. Click here to see details about the ‘Be You’ Evening Retreat Package or register for just the Launch Party. Come to one…or all eight! When you register for the entire series you will receive a $40 savings (events are transferable…so you can give them away if you find that you can’t make some dates)! Join us in the way that feels right to you.
Remember, in this community of women-on-the-grow you are accepted for who you are while at the same time provided with tools and strategies to be more fully you!
Each of us is a work-in-progress. The Wholistic Coaches and I are honored to support you in becoming your best in this fresh new year full of limitless possibilities.
In closing, I share the quote by Oscar Wilde, “Be yourself, everybody else is already taken.”
May this be a great year to Be You!
Warmly, Carol
Carol deLaski, PCC, is an author and strengths-based 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].
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by Carol deLaski | Jan 8, 2016 | Change, Guest Blogging
To resolve or not to resolve – that is often the question at this time of year. Many of us make New Year’s Resolutions because we know there are things we want, or need, to start or stop doing and this is our opportunity to try and make those changes. There are also many of us that recognize we are not actually going to follow through on our resolutions, or don’t like the idea of once-a-year resolutions, so we don’t make them. Or perhaps we realize that we are constantly growing and changing, and that the New Year is simply a time to recognize the growth we’ve accomplished and to look forward to the possibilities in the upcoming year.
One of my favorite things to do at the beginning of each year is to use the Annual Review and Planning Guide that I received from Coach Carol deLaski a few years ago. The guide is a series of questions that encourage me to look back on the past year to “savor the blessings and evaluate how the year went”. Then, it asks me to look towards the upcoming year to “envision the year ahead” which allows me to set intentions for who I want to be and what I want to accomplish. This important annual review process is a form of re-awakening for me – a special time when I can recognize how much I have changed and grown in a year, and to ask – and answer – some tough questions about what I’ve done and who I’ve been, and to look towards the upcoming year to see what I want to do and who I want to be.
This is my third year doing this process, and reading back over the past few years, I discovered something that I already sub-consciously knew, but didn’t have the evidence to back up before – every year, there are a few of the exact same items that keep showing up on the list of what I want to change in the upcoming year, but I have yet to make those adjustments. So I have to ask myself – do I really want to change these things, or do I just say that I do and hide behind excuses as to why it doesn’t happen?
That’s a tough question for me. There are so many areas of my life that are wonderful and moving forward in the direction I want – my grown kids are all independent and doing well; my husband and I are creating the life we want; I sold a business that had become burdensome; and I’m making plans to travel – a lot – in the upcoming years. But there are two areas that I consistently say I need to change – one is my health and the other is initiating contact with people – which I don’t follow through on. I notice that I allow those two unmet goals to overshadow the forward movement I make in everything else.
For 2016, one of my intentions is to come to terms with those two goals. If I honestly feel that the goal is an area that I want to focus on, then I need to set the intention and create a plan to move towards that goal. However, if it is on my list simply because it’s been there in the past but didn’t get done, I need to take an honest look as to whether or not it should still be on the list, and make decisions accordingly. It may need to come off the list, or it may need to be re-evaluated and my expectations changed.
I encourage each and every one of you to reflect on this past year and to envision the upcoming one. If you do, there are a few ideas that may help:
- Give yourself the gift of time. It may take several days or a week. In any case, be sure that the time is spent in peace and quiet, without other interruptions.
- Be honest with yourself, but be kind. If you find yourself focusing on the negatives of last year rather than the positives, think about how you would encourage a friend that was feeling that way.
- Consider the goals for the upcoming year as intentions. This allows you to take into consideration where to start, rather than how to finish. Think about the commitments you’re willing to make in order to move forward.
- Decide how you want to remember these goals/intentions. Whether it is a vision board, an accountability partner, or another source, it is important to keep the vision in front of you throughout the year.
I hope that you are able to take some time – both now and throughout the year – to recognize your accomplishments and steps you have made to move forward. I look forward to seeing and interacting with the Wholistic Woman Community in the upcoming year as we grow and become even more intentional about how we live our life.
Karen Smith Racicot is an Affiliate Coach with the Wholistic Coaching Coalition and owner of E3Coaching. She has also worked in the accounting field for over 25 years. She is passionate about helping women organize their financial paperwork so that they are able to navigate life’s inevitable challenges and helps turn them into opportunities. She can be reached at [email protected].
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by Carol deLaski | Dec 17, 2015 | Holidays, Kelye Rouse-Brown
I love the holidays. I love the connection and spirit that surrounds us throughout the month of December. I’ve often thought that the magic of Christmas, or any holiday you celebrate, is a reflection of who you are in each season of the year.
We each have holiday traditions that have special meaning for us. When I was little we always opened a gift or two on Christmas Eve…which was my mother’s favorite day of the year and has become mine as well.
Over the years, for me, the holiday spirit has shifted from getting presents to giving them. I pause more often as I decorate the tree and remember details about each ornament. I decorate the house one day at a time instead of rushing through the process. When I send holiday cards I connect with some people that I have not been in touch with in 365 days.
I notice that many people feel rushed during the holidays and overwhelmed. In fact, a close friend of mine is offering a service especially designed to help those individuals. In the past few years I like to slow down, take it all in, and savor this delicious time of the year. Sometimes I feel a little like Mrs. Claus spreading the joy…and sometimes toys!
Here are my favorite ways to savor the joy of the holiday and keep spirits bright:
• Turn on the twinkly lights in the house during the day and night
• Wear festive sparkly clothes, dress up my pugs, and have an open house
• Plan lunch or dinner with close friends to celebrate
• Reconnect with friends and family through cards and family photos
• Play holiday music in my house and car and sing out loud
• Keep traditions alive and make new ones every year; like baking cookies or mixing nuts
• Watch at least three holiday movies – my favorites are The Holiday, Love Actually, and The Family Stone…as well as the classics too!
Watching the movie Family Stone recently sparked my interest to reflect on special moments. It inspired me to go through old pictures and I framed one of my mother and brother when he was just 10 days old. I plan to give it to him for Christmas. I know he will be touched by this gift of a reminder of our mother. The gift of memories is precious, indeed.
The holidays are not a one size fits all…no two are exactly the same.
What keeps your spirits bright over the holidays?
What traditions do you have?
How do you savor your holiday?
I hope you will embrace the surprises of the season and enjoy creating new memories that you might frame in the future.
Wholistic Woman Retreats sends you bright light and love this holiday season.
Today’s author: Kelye Rouse-Brown, CHA, CHT is a business owner, joint venture partner, HR expert, certified coach and training professional. Her 3 components: Educate, Motivate, and Cultivate are what help her clients develop, spark action and grow a successful career/business and life from the core. Kelye can be reached at 301-371-9300 or by visiting her website: krbtrainingsolutions.com
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by Carol deLaski | Dec 10, 2015 | Fitness, Holidays, Sandie Lynch
The holidays are officially here with Thanksgiving behind us and Christmas music on the radio. I love this time of year and the opportunity to connect with friends and loved ones! There are more parties and celebrations with tons of good and delicious food.
The only problem is that with all this great food, there is the temptation to over eat and indulge. If you are like me, over indulgence may leave you feeling sluggish and not feeling your best. There may also be the concern with all the delicious food, the fear of putting on a few extra pounds contributing to feeling less than your best. The good news is that recent research shows that most people only gain a pound over the holidays. In years past, that number was more like a 5 to 8 pounds gained once January was here, so, we are either getting better about controlling our indulgence or what we eat at the holidays is not that different then what we eat normally.
Either way, for me the main focus is to move through the holidays feeling my best and experiencing more bliss with love, peace, joy and little stress. If this is important to you as well, here are a few strategies that I have used when attending holiday parties to avoid over indulgence that will leave you feeling less than your best
- Don’t obsess about it. When our mind is trying not to do something, it causes us to do the very thing we don’t want. For example, if I say, don’t think about the color red. Well, there we are trying to think about every color but red, but it is still obsessed with the color red. Same with food, when we try to “avoid” something, we obsess about it until we give in and usually over eat the very thing we are avoiding. So have a little and move on to eating something healthy. This is called intuitive eating.
- Eat a small meal before a party. There are usually a ton of choices at a party and most likely we want to try it all, so even taking very small bites can really add up the calories. When we go to a party hungry, we often take larger portion sizes than we need and end up over eating. Especially, if raised being conditioned to “clean” our plates. But when we are nutritionally satisfied, we are in greater control of portion sizes and better with cues to stop. Another strategy is to leave a little food on your plate, so your host does not feel the need to offer you more.
- Balance rich foods with something healthy. There are usually plenty of decadent desserts available at holiday parties. Try to take a smaller portion than normal by connecting with someone to share. Then before you give in to your mind screaming for more, balance it out with some fresh fruits and vegetables. Fresh fruits and vegetables are packed with water, fiber, and nutrients which will not only add beneficial nutrients but will help wash away the taste that causes your mouth to be hungry for more. The fresh fruits and vegetables will also help fill you up and keep your intake with fewer calories.
- Drink water instead of your calories. Many holiday beverages are packed with calories, sugar and fat! Some popular favorites; Eggnog = 390 calories for 1 cup, Hot cocoa = 320 calories for 12 oz, a better option is a glass of wine = 125 – 150 calories. If you want to have a beverage and keep the calories to a minimum, “double fist” it. One hand has a glass of wine and the other holds your water; for every sip of wine you take, then take a drink of water. This also keeps your hands busy from grabbing extra food you may not need. Another idea is to mix the wine with sparkling or carbonated water for a spritzer. Water is always a great idea. It keeps you hydrated and keeps your digestive system moving which can become slow when eating rich foods.
- Keep moving for more muscle! Often during the holidays, our normal exercise regimen goes out the window. As the schedule gets hectic, the last thing you want to give up is movement. Not only does this help keep the stress hormones lower, but it keeps your muscles engaged to burn the extra calories. Even if you do over eat and gain weight, when challenging the muscles you may gain more muscle instead of fat. If so, this will aid in losing the weight faster when the eating patterns go back to normal. When we have more muscle or lean body mass, the body is more efficient in using our calories for energy instead of storing them somewhere we don’t want.
- Get plenty of rest: Rest is essential to keep our stress low, our hunger in check, and our mood more positive, exactly what we all need during the hectic pace during the holidays. Therefore, set your day up for success by planning what time you need to be in bed to wake up refreshed, renewed, and ready to make your holiday everything you want!
May you be blessed with love, joy, and peace this Holiday Season! Be Well, and Be Whole!
Would love to hear your tips for breezing through the holidays with ease!
Written by Sandie Lynch MS, RDN, LDN, Registered Dietitian, Personal Trainer, and Wholistic Wellbeing Coach. Owner and CEO of ATP Consultants, LLC. Sharing 5 Key Principles to Attain Top Performance in living your best life at any age!
Check out ATP Fitness to “Maximize” your 2016. Learn, practice, and embrace the strategies that will build Wholistic Wellbeing for life! Contact Sandie via email at [email protected]
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by Carol deLaski | Nov 13, 2015 | Laura Hall, Self-Care
What did you like to play with when you were a child?
Did you enjoy coloring, painting, molding clay, or building with blocks?
As you grew, did you nurture your imagination…or did you let your creativity drift away as the years passed by? It would be understandable if you did. Our tendencies to be original or to think-outside-the-box can be reduced as we grow up and are taught to fit in and conform. What would it be like to let yourself play creatively again as you did when you were younger?
If you had the chance…what would you do? Would you dig in the sand or dirt, or splash in water? Would you build a fort out of blankets, shining a flashlight underneath its sagging walls and imagining that it’s your own private world?
I recently had the opportunity to explore my creative side by playing with acrylic paints at an evening program hosted by Wholistic Woman Retreats. I have an eye for color and design, but I certainly don’t consider myself to be an artist. There are many others who are more gifted than I am in that area and I am okay with that.
Before I went to the event, I gave some thought to what I would like to paint. In my mind’s eye I envisioned a tree in autumn. Inspired by the beautiful fall colors outdoors, I wanted to capture these images on the canvas. I thought a fall tree would be a perfect representation of the changes that were occurring in my own life. I was thinking how I wanted this painting to remind me that changes can offer beauty even in the midst of loss and necessary endings. After the leaves wither and fall to the ground, the tree trunk still stands strong with a certain serenity as it waits throughout the winter months for new growth to return in the spring. I wanted to be beautiful and strong like a tree.
I was optimistic that I would be able to paint the tree in my mind’s eye with guidance from artist Shari Grandstaff and life coach Laura Hall. Laura taught us how to set our expectations and encouraged us to give ourselves permission to release any creative blocks that existed.
I gave myself permission to have fun!
It had been a gray, rainy day and I was feeling a bit gloomy when I arrived. I wanted to shake off the shadows that were hanging around the edges of my heart and mind. I chose to be playful and enjoy this activity instead of striving to make it a ‘project’, which would inherently feel stressful to me. No one would be grading my painting…except possibly me… so I decided to set the bar low and adopted ‘just have fun’ as my mantra.
I dumped out the contents of my materials bag which contained a variety of tools; fat and thin brushes, a sponge, decals, modge-podge, and glitter. I listened to basic advice offered by Shari and decided to dive in. I began by using my sponge to make the background color yellow. My gray mood began to lift as soon as I applied the bright paint to the white canvas. When the canvas was completely covered with yellow paint, I turned my attention to creating a sunset sky as a backdrop for my tree. Our palette contained only primary colors, so I began mixing red and yellow to create the orange shades that I desired. I chose a brush to apply big strokes of orange on top of the yellow and felt myself smile as my whole arm swung back and forth applying the paint. I blended spots of red into the yellow and orange and gazed in wonder at the beautiful array of colors before me.
The transformation within me was even more impressive. My spirits lifted as I focused on nothing more than creating and applying colors. I heard other painters around me asking questions and giving each other advice, but I concentrated on my own creative experience. Although it was tempting to look at what others were doing, I didn’t want to lose my momentum.
Once the sky was a beautiful blend of sunset colors I decided to paint my tree trunk. At this point in the process I asked, and listened to, the advice of others on blending colors to make brown. As I began to swirl colors together on my palette I realized that it was more challenging than I thought it would be. Soon, however, I had a satisfactory shade for the trunk and began to apply it to the canvas. I changed the side-to-side strokes that I had used for the sky to vertical up-and-down strokes for the trunk. I must admit that I got carried away as I kept applying more and more color to capture the look that I wanted for the trunk. The base of the trunk grew massive and the upper branches spread out across the entire canvas. My tree took on a life of its own as I lost myself in the rhythmic painting. It felt both soothing and expressive as I applied layers of paint to the trunk.
Eventually I had to make myself stop painting because my idea of a slender tree was now long gone and in its place was a massive, old, tree. I took a break from painting the trunk to dab leaf colors throughout the branches. It was coming alive for me now. I added some fallen leaves around the base of the tree and noticed how the autumn scene I envisioned was emerging.
When I stepped back and surveyed my work I was slightly taken-aback by the contrast between the image that I had started with and what was now on the canvas before me. I shook my head with a smile and admitted to myself that I had gotten carried away with the sheer joy of applying paint to the canvas. I proceeded to ask Shari for advice about slimming my tree trunk and she helped me use modge-podge and pinks in the background sky to blend and narrow it.
Painters around me offered encouragement when I lamented about the size of my tree, telling me that it looked like a ‘Wise’ tree. I tilted my head to one side and decided that they were right.It wasn’t the tree I planned to paint….but it was a fine tree nonetheless. In fact, in some ways it was better than what I had originally imagined.
How often do other parts of my life turn out differently, yet perhaps better, than I imagined?
With childlike grace I tried not to judge what I had created. I released my original idea of what I wanted it to be and accepted it for what it was. As I did so I reminded myself to repeat this practice in other arenas of my life as well. It’s okay to begin with an idea in mind, but as I begin to create something new I need to be open to it becoming something different….maybe something better.
As the evening ended I carefully painted my theme words for the past three years into the leaves to remind myself of their wisdom and guidance. With that I called it done.
My painting now sits on my mantle at home and each time I gaze at it a smile comes to my face…I feel lighter and brighter and a warm glow of acceptance fills me. I know that it’s good enough…and so am I.
How do you want to play today?
Wonder and joy awaits you when you give yourself permission to be creative.
This article was written by Carol deLaski, a professional certified coach, speaker, author, and co-founder of Wholistic Woman Retreats. She specializes in strengths development for businesses and individuals. To contact her email [email protected].
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by Carol deLaski | Oct 14, 2015 | Change, Guest Blogging
Have you ever wondered how to be more resilient?
Is resilience something that people are born with or something that develops throughout a lifetime?
Many scientists believe the truth lies someplace in-between. For myself, resilience is something I have had for as long as I can remember, even as a child. I was born into a family that required me to be strong, persevere, and to move forward – if I hadn’t, I would not be where I am today.
When I was 21 years old, my life took an unexpected turn when I lost my beloved brother, John, to suicide. John was the one person I always said I could not live without. The thought of anything happening to him would bring me to tears. He was my best friend. John was the most loving, caring, warm, giving, selfless individual I have known. All he ever wanted was to find and give love – to make everyone else happy. I feel lucky to have had him as a brother, if only for 18 years.
It is hard for me to believe it has been nearly 14 years since I lost John. I thought my life would end with his death, but it didn’t. I am still living and he is still with me and guides me. As I look back over these years I see pain and loss…but I also see healing and hope. I know John is proud of me and although I do not “hear” his voice, I see signs showing me what I am supposed to be doing with my life. Signs that guided me to ultimately use the gifts God gave me as a child to make meaning out of John’s life and to help others.
From the time I was little I loved to write. In fact, I wanted to be a writer or a journalist when I grew up. I majored in Technical Writing as an undergraduate at James Madison University and considered getting my Master’s degree in Journalism. Ironically enough, that path wasn’t meant for me and after many career changes, I found myself as a consultant, specializing in training and development. However, I now see that I was given the gift to write in order to share my story… a story I never thought I would be blessed to share. A story of life, love, loss, and resilience.
After John’s death I looked for resources to help me deal with my grief and found few books that spoke to the sibling perspective of suicide loss. I wanted so desperately to be able to relate to someone, to understand what had happened to John. I knew immediately that I had to write a book to help fill the void and to make meaning out of John’s death. I had the outline for it within a year, but it took me ten years to complete it. I decided to self-publish so I could get my story out there as soon as I was ready. My goal has never been to make money – simply to help others. If even one person is helped by John’s story, then I believe his life was not in vain.
To me, this is resilience. Taking a tragedy, or any less-than-ideal circumstance, and making meaning out of it. Finding a purpose, or embracing a different direction – even when life takes you down a path you do not expect. Fortunately, my resilient nature helped me move forward in the face of adversity, however, there were times when I was faced with hurdles that took me down and challenged me to get back up again.
How can you cultivate your resilience?
- Be flexible. Life rarely goes as planned. The more you can embrace the twists and turns it throws at you, the more resilient you will become.
- Be positive. For almost every tragedy in life, there is something to be learned from it. By keeping a positive attitude, you will increase your propensity toward resilience.
- Be kind and gentle with yourself. It is okay to question your purpose, to doubt yourself, and even to give up for a little while, if that’s what you need to do. In the end, ask yourself this – is something bigger than you calling you to a greater cause? If the answer is yes, you won’t be able to walk away from your desires for long.
There is, and always will be, an irreplaceable emptiness where my brother once was. I think about the life he will not fulfill and selfishly, the life I have that he is no longer a part of. I know many survivors of suicide feel this way. Nevertheless, I am still grateful for the life I have and can live – not only for myself, but also for him. This is what keeps me going – what fuels my resilience.
Today’s author: Magdaline DeSousa is the author of The Forgotten Mourners: Sibling Survivors of Suicide, which is available on Amazon, Barnes and Noble, or through Outskirts Press. She lives and works in the DC Metro area. Magdaline can be reached via email at [email protected] or on her Facebook Page: https://home/wholisu6/dev.wholisticwomanretreats.com.facebook.com/theforgottenmourners.
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