Eeny Meeny Miny Moe…Which Holiday To Do List Items to Let Go!

Eeny Meeny Miny Moe…Which Holiday To Do List Items to Let Go!

by | Dec 17, 2018 | Holidays

Eeny Meeny Miny Moe…Which Holiday To Do List Items to Let Go!

If you’re like me, you have a very long, optimistic holiday to do list. My list looks something like this:

  • Rake all the leaves in the yard before it snows.
  • Decorate the inside and outside of my home.
  • Decorate the tree.
  • Help my parents decorate their home.
  • Buy super special gifts that are meaningful to each person on my list.
  • Wrap all gifts in a fun and wonderful way.
  • Send out Christmas cards with a lovely personalized note to each friend
  • Bake dozens and dozens of a variety of cookies and truffles.
  • Watch lots of fun Christmas movies with a cup of hot cocoa, snuggled up by the Christmas tree.
  • Get a group together to go to The Nutcracker.
  • Volunteer to help others in need.
  • Invite friends over for a nice relaxing holiday dinner.
  • Visit Longwood Gardens to see their holiday display.
  • Go to Williamsburg to the Grand Illumination.
  • Try out some yummy new recipes for Christmas Eve and Christmas dinners.
  • Say yes to any fun invitation.
  • Take time to breath and relax so the holidays will be enjoyable and stress free!

Well, if your list is anything like mine, you’ll probably agree with me when I say that each year I start with the hope of being Superwoman, and then come to the realization that I am still human, even during the holidays, and might just have to make some adjustments to my expectations of myself and the time I have to accomplish my list.  Each year, I have to prioritize and make some choices about the things that matter the most, and give myself permission to let the other items on the list fall off, without guilt.

This process of making tough choices about what’s really important got me thinking ahead to the new year. I wondered what I have on my 2019 list that I should let go of, that does not serve me well any longer, or should be replaced by a goal with a more fulfilling outcome?  I always get introspective as the year comes to a close, and start thinking about what the new year might hold.  It can be very liberating to focus on a few key things that truly spark joy in your life!

So, this holiday, as I make my way through my long list of to do’s for the season, I’m going to remind myself to breathe, live in the present moment, and give myself permission to enjoy the holidays with friends and family without the expectation of doing everything on that list perfectly.

Happy Holidays, everyone! May your list be short, and your fun be overflowing! And, may you truly design a holiday season that brings you joy!

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).

Kat’s Holiday Edition of the Miracle Morning

Kat’s Holiday Edition of the Miracle Morning

by | Dec 7, 2018 | Kat Middleton, Self-Care

Kat’s Holiday Edition of the Miracle Morning

What is a Miracle Morning? It’s waking up early and going through an intentional self-care routine that provides relaxation, energy, and productivity all before the day even begins. To learn all about the basics of the Miracle Morning, check out my earlier blog. Now let’s dive into the holiday edition!

Hal Elrod, the author of The Miracle Morning, studied the best of the best in conscious self-care practices and found six to be the most powerful, especially when they are bundled together. He calls them the Life S.AV.E.R.S! Whether you do 6 minutes or 60 minutes a day, do one, all six, or any combination of the practices that is right for you, It will be like pumping Holiday Wholistic Health and Wellness fuel right into your mind, body, spirit, and heart.

Here are some ways to have a Miracle Morning and celebrate the holiday season:

Silence Start each day with quiet time. The idea is to quiet the mind, block out any chatter, and start the day with calm and loving thoughts, meditations, prayers, and breathing. The bible and an app called Calm are my regulars. Here’s a meditation for the season. There are many more online.

candle Affirmations Encouraging words you tell yourself to achieve your goals, overcome your fears, be healthy and happy, and live out your purpose.

Visualizations Imagine yourself doing each thing step by step that you need to do to accomplish your goals. Then imagine what it will feel like when you succeed. One of my favorites is the Holiday Bubble Technique: Give your seasonal dreams a lift off. Wrap your heart’s desire in an Imaginary Beautiful Holiday Bubble. Then send it out into the universe to be created for you.

  • Start by getting in a comfortable position and breathing.
  • Set your specific intention:
  1. Today what I want to manifest is____________________________.
  2. Now close your eyes, take 2 deep breathes, drop your shoulders, and open your mouth ever so slightly.
  3. Stating, Today I visualize …I see, hear and feel myself…See the scene unfolding in your minds eye, feel the emotion, joy, and elation as clearly and specifically as you can.
  4. Now take your Beautiful Holiday Bubble, and seal your vision deep inside it..
  5. Now let it go, watch it rise and float up, up, up, past the clouds, into the universe where you can no longer see it but TRUST it is there.
  6. Now say, I BELIEVE that this vision or something even better will now manifest for me and BELIEVE it is so!

For more information about the original Pink Bubble Technique, see the book Creative Visualization by Shakti Gawain or go to this website: http://www.freemeditations.com/pink_bubble_meditation.html

Exercise It doesn’t have to be power lifting or long distance running. Just do something for a few moments to get the blood and oxygen flowing to the brain.  Why not wear some FUN holiday pants to work off all those yummy cookies while moving about to some holiday tunes? Jingle All the Way! fun pajamas Reading Fill your brain with books! One of my favorite stories at this time of the year is ‘Twas the Night Before Christmas. Volunteer to read to seniors, the sick, or children. I can tell you they would love it! And so would you! Christmas reading Scribing Holiday journaling or writing is a great way to process your thoughts and reflect on your life. Now is a great time to scribe about all those blessings you have received this year. letters; journal; write Miracle Mornings are an opportunity to start the day anew – a new day, a new page, and a new you, and you get to set the tone. And since that kind of energy is contagious, you will be spreading goodness into the world too. What a Wonderful World that would be. Sending LOVE to you all this Holiday Season and wishing you and yours a Happy and Healthy 2019 and Many Miracle Mornings!

Today’s author: Kat Middleton is a Certified Professional Empowerment Coach and the founder and CEO of WholeHearted Concepts, LLC. She is available for one-on-one or group coaching as well as workshops and speaking events. She offers a FREE 30 Minute Session to anyone who is ready to get started. Learn more about her and what she offers at her website: www.wholeheartedconcepts.com

Four Tips to Increase Gratitude

Four Tips to Increase Gratitude

by | 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

Happiness and Health Through the Holidays

by | 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

Be Soothed with 6 Essential Oils

by | 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

Cable Strong

by | 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:

  1. CUE or TRIGGER, that tells your brain to go into automatic mode and which habit to use, e.g., hunger
  2. ROUTINE, which can be physical, mental or emotional, e.g., eat something yummy!
  3. 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

Design an Autumn Self-Care Plan & Become More Resilient

by | 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).

What is Coaching?

What is Coaching?

by | Sep 28, 2018 | Carol deLaski

What is Coaching?

The dictionary defines a life coach as a person who counsels and encourages clients on matters having to do with careers or personal challenges. It is a profession that is uniquely different from consulting, mentoring, therapy, or counseling.

A coach skillfully meets clients where they are and guides them forward, identifying and acting on specific personal and professional goals. Clients may choose to focus on a wide range of topics, some of which are inter-personal skills, relationships, work/life balance, work transitions (such as entering, shifting, or exiting a career)…or life transitions such as empty-nesting, re-entering the workforce, retirement, and much more.

The goal is greater self-awareness so that the client can make the best choices for her/himself. In the coaching conversation we identify what is going on right now, what your obstacles or challenges might be, and choose a course of action to move forward. Coaching always includes action steps and your coach becomes an accountability partner to ensure that you do what you say that you want to do; and if you don’t, then the coach helps you learn why that is.

Many coaching clients are healthy, successful people who might feel a bit stuck, or who want to make a significant change in their lives. They want the support of their own personal coach to shift out of their head and get into action.

The Wholistic Coaching Coalition is a cadre of coaches with a variety of specialties ranging from personal, executive, financial, health, parenting, and leadership development. Our goal is to help people continually evolve into their best selves through personal and professional development activities and programs.

At our ‘Be You’ Evening Retreats certified professional life and business coaches facilitate programs that teach tools and strategies that help women more consistently be their best.

Our unique programs have a coach-approach where we ask powerful questions to help you discover what is best for you! We listen and accept you as you are while encouraging you to grow more into the person you want to be.

 

 

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]

Healthy Back to School Tips for Families

Healthy Back to School Tips for Families

by | Sep 15, 2018 | Children, Family, Kim Wilson

Healthy Back to School Tips for Families

It’s Back to School for many families this week. The summer is coming to a close and many people are experiencing more stress and chaos. There is often a challenging transition from the slower summer pace to busy schedules, sports and after school activities. To help with the transition, I am sharing some tips that may help your family. I recommend discovering what works for your own family and schedule.

1.  Establish a healthy routine

Creating a healthy schedule and routine will help a great deal.  Establishing homework hours, a consistent sleep schedule and supper time will help parents and kids become more organized and less stressed.  Organization apps like myHomework and iHomework are a great resource for children and families.  Preparing the evening before will help too.  Packing lunches and backpacks, reviewing schedules for the next day and setting out clothes will alleviate the additional morning “runaround.”

Whether you use a family app or schedule that can be written out, a family calendar could be a great resource.  Especially when it comes to work, homework, after school activities and supper.  For a fun DIY family project, check out this homemade Family Calendar.  Discovering what system works best for your own family is important for success and less stress.

2. Get organized around the house

As the school year begins, there is often shopping for clothes and supplies.  As new items come into your home, it’s a great idea to de-clutter and get rid of old items that aren’t being used.  It may be beneficial to set up a homework area or center in your home.  A place where you can store additional supplies and offer a space for kids to complete their homework.   The fall (and school) season is a great time for “cleaning house.”

3.  Schedule family time

With the business of the school year, it’s easy to let the day fly.  The next thing you know, it’s bed time and you’re wondering where the hours in the day went.  Scheduling a set family time allows for quality time together and communication.  This could be at supper time or during an evening walk around the neighborhood.  Not only is it beneficial for stress management but it’s a good time to ask your kiddos how their day went.  It’s also a good time to discuss things such as bullying, back to school worries, accomplishments, goals and so forth.  This is also a good time to disconnect from technology and slow down as you approach bedtime.

Some families use a “technology basket” where they store their most tempting devices.  

Creating this habit and incorporating it into your schedule helps with stress management, educating your children, opening communication among the family and aids in healthy family structure.

4.  Healthy habits

The start of the school year can bring several unhealthy habits.  From grabbing unhealthy meals to lack of sleep, it’s easy to run down your immune system.  There are several tips that I recommend for creating healthy habits.  When it comes to communicating with and educating your children, it may be beneficial to to discuss nutrition and the difference between buying versus bringing meals to school.  Creating a healthy menu and prepping meals on the weekend may benefit your family as well.

Organization and prep can help when the schedules are busy and you’re trying to save money.  You can also have more control over what the kiddos are eating during the day.  Some schools have cafeteria menus that can be viewed ahead of time.  Knowing this schedule can help you prepare what you want your kids to eat at school.  For some healthy meal options, I welcome you to check out this link: Healthy Lunch Ideas

When it comes to relationships, cultivating healthy ones is important.  It’s a great idea to get to know parents of kids in the neighborhood, parents of your kid’s friends from school and building a relationship with teachers and staff members.  Especially if your children are involved with after-school activities and events.

Encourage exercise and movement.  With the amount of time children are on technology these days and sitting at school, it’s beneficial to stress the importance of exercise and movement.  This can be anything from after school sports, outdoor activities with friends to the evening walks I mentioned before.

School safety and hygiene are a great topic to discuss with children.  A lot of germs are spread around in schools.  Especially as we move into the colder months.  Educating children about washing hands, not sharing hats and brushes and not sharing food and drinks are important.

5.  Set goals (other than grades)

With a new school year ahead, it’s a great time to set new goals.  Academic excellence can be one but there are other goals that may be considered.  These could be sports that your child wants to play throughout different seasons.  It could also be household responsibilities and chores.  Incorporating your children and working on a new structure will help all involved.  If it works for your family, you can implement a reward option or ways to inspire and motive.

Last but not least, make it a great year!

The start of a new year can be overwhelming for not just the kiddos but also the parents.  As you begin a new year, find what system and tips work best for your family.  Have you discovered some additional tips that work in your home and lifestyle?  I welcome you to share below.

Here are some additional resources for your family:

Back to School Printables

Menu Planning- Save Time In The Kitchen

Additional Back to School Tips

Wishing everyone a wonderful and safe year ahead!

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.