by Carol deLaski | Dec 23, 2011 | Family, Health, Sandie Lynch
We often sing about the joy this time of year brings. Sometimes the words can be empty and the emotion of joy a distant memory or even a highly desirable one that seems unattainable. The Holidays can be very demanding with the high expectations of beautiful decorations, buying the perfect gift for everyone on your list, and attending all the additional events and functions that come in celebration of the various Holidays, this on top of our regular schedule. Then for others it can be a lonely, high stress time as money may be tight and the memory of a loved one now passed leaves a bitter sting during this time.
Whatever it is that brings the added stress, it can definitely be hard to grab onto some “joy.” So what does the word “joy” mean to you and how does it differ from “happy” emotions you experience? Just so we are all on the same page, I am not speaking of happy times, such as an evening with friends when the laughter is abundant, or when you laugh a good “belly laugh” watching a funny YouTube® clip someone just shared. I’m talking about joy that comes from within no matter what the circumstance you find your life in. Experiencing true joy and having a joyful spirit is very different than having happy times that can be fleeting. It is a feeling or maybe even something bigger than a feeling that surrounds you in radiance, lets describe it as a “glowing.” This joy swells from the inside, like when someone who cares wraps a warm blanket around you on a cold chilly night, it warms you to the core. And, just like that blanket, when you share it, others feel the warmth as well. A joyful spirit is contagious and can affect anyone around you who is open to experience it.
So, where does a joyful spirit come from, and how can we allow it to grow and then to “glow?” A great place to start is counting our blessings. I know, sometimes it may be hard to bring anything good to mind, but when we actually start, it is usually surprising how many things may show up; such as health, family, friends, a warm dry house, plenty of good food, the list can be endless when we get started. By embracing the mindset of a grateful heart, this action alone can start a spark that grows that “glowing joyful spirit,” especially when we acknowledge the source of the blessings. Some call it the universe, others call it a higher power, I call Him, God. This acknowledgement causes our world to grow bigger than “self” and allows us to see the miracle of life around and within us. Yes, you are a miracle, and much thought went into the specific gifts, talents, and experiences you would have to be “you.”
Unconditional love, was first given to you by God, and as you accept this gift for yourself in everything; the good, the bad and the ugly, you begin to see all your qualities as good as they move you toward your divine path. If you don’t already, I encourage you to believe you were created for a purpose, and that purpose is to touch the lives of others in “your” unique way. Only you can be you! Therefore, begin each day by counting your blessings of being you! What qualities do you recognize that creates joy within you as you share them with others. Embrace these qualities and allow them to shine without fear! By embracing the real you and letting it shine, you begin to step into unconditional love for yourself and this alone can be freeing; to give up trying to be anything you’re not and not to step into expectations or demands of others that don’t fit you. Just show up and be you! This begins the “glow” and then there comes a time to “pay it forward” and allow your joyful “free” spirit to pour out as love for others with the same grace and gratefulness you have found for yourself. Let your light shine and joyful spirit glow, as you embrace everything that makes you, you!
Today’s author: Coach Sandie Lynch is a Registered and LicensedDietitian/Nutritionist. She obtained her Masters in Public Health Education with a certification in Healthcare Administration in 1999 and is a certified Fitness Consultant and Personal Trainer. Sandie also has fitness certifications in Aerobic Instruction and Pilates. Her services include; nutrition education/consultation, fitness training using the ATP™ approach, wellness lifestyle coaching, public speaking, workshops and wellness retreats. Contact her today at [email protected] to start your journey to Attain Top Performance! Or visit www.ATPhealthandfitness.com.
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by Carol deLaski | Dec 11, 2011 | Carol deLaski, Family, Health, Holidays, Self-Care
Do you find that the month of December brings not only joy but also additional stress as you add more activities to an already full plate? It’s easy to get caught in the dreaded “shoulds” of this time of year in an effort to create memorable holiday experiences.
Throughout the year we women often overload our lives with work, family, community activities, household needs, and more. We juggle actual responsibilities and schedules (our own and other’s) to the point that there’s no time left for self care. And to most women, this feels like what they’re supposed to be doing, even when it’s clear there’s just too much going on at once.
We know that if we don’t take care of ourselves by limiting and prioritizing the balls we have in the air, sooner or later we’re going to drop them. What would it be like to experience this December with a plan for self care? Here are a few tips on how to avoid overload during the holidays and create a calm and enjoyable holiday for yourself and your loved ones.
- Decide what’s most important and make sure you do it
When we accept that we “can’t do it all” and begin to choose just the activities that are most important to us we free ourselves to enjoy them more. Trying to do too much fills our heads with endless thoughts about details for upcoming activities, robbing us of the pleasure the current moment offers. Make sure you take time to enjoy the things that bring you peace and joy at this time of year and say no to the things that drain you.
- Create and use a “pause practice”
Racing from one activity to the next we can miss the magic moments that are abundant at this time of year. Consider creating a habit of pausing throughout the day to receive the moment. Reading something inspirational in the morning to ground yourself before the day’s busyness sets in or pausing before you eat to give silent thanks may feel right to you. Even just taking three intentional breaths before you dive into the next thing on your to-do list will center you in the moment. Meditative moments and intentional breathing slow you down and help you receive the gift this moment offers.
- Schedule self care
Calendars are our friend and help keep us organized as we go about the work and activities of full lives. They can also be our enemy if we allow them the upper hand. You are in charge of how you schedule your days. Be sure to carefully consider each commitment you make and make a conscious decision whenever possible to allow buffer time between appointments. Buffer time provides you with much needed breathing room to move calmly from one activity to the next and helps us arrive calm, cool, and collected. As you fill your December calendar be sure to add activities that nurture you. Perhaps a visit to the salon or spa to pamper yourself, or time for a fun evening out with a friend to laugh and simply be together is in order. Schedule the things that fill your heart, comfort you, and leave you feeling deeply happy. If you plan for it, it will happen. Likewise, be open to taking advantage of spontaneous opportunities for fun as they appear.
We are all familiar with the stress that this busy time of year creates in our minds and bodies. Our heart and spirit are also affected as we are reminded of someone or something that’s missing. We realize that the “picture perfect” holidays presented in the movies or on TV are not reality. Be tender-hearted and compassionate with yourself as you come upon the edges of loss and grief this holiday season. Whether it’s the loss of a special person, finances, or a dream recognize the loss and allow time to feel the feelings in order to let them pass. Admit that things aren’t the way you had hoped they would be and treat yourself with the loving kindness that you would offer a dear friend or child who is hurting.
December is a time of preparation. When we prioritize and prepare we claim peace and calm for ourselves. Prepare to celebrate this season in whatever way is meaningful to you and your loved ones. And remember to prepare to take care of yourself so that you can fully enjoy the blessings of this special season.
Today’s author: Carol Hayes, [email protected] or 301-371-7460. Through her company, Clear Choices Coaching, Carol shares her expertise and skill fostering growth in people of all ages. She is especially energized when her coaching helps people experience “breakthrough” moments where they push through their personal edge and grow more fully into the people they want to be. Carol’s certification as a Life and Energy Leadership coach comes from The Institute for Professional Excellence in Coaching (IPEC), which is accredited by the International Coaching Federation. She is also a dynamic speaker and workshop leader who facilitates energizing connections with groups of all sizes.
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by Carol deLaski | Nov 25, 2011 | Family, Health, Holidays, Laura Hall
I am writing this the week of Thanksgiving and as I sit here in the midst of preparing for the 20+ people that will be dining with us here on Thursday, I am gently reminding myself to stay focused on the intentions behind the festivities and not get bogged down with the details. As a “recovering perfectionist”, I have a tendency to stress over needing everything to be just right, and in this stressing I oftentimes lose sight of what’s really important. What a great question that can be…What’s really important?
For me, when I really think about it, the answer is simple… it’s spending time with those I love and having the opportunity to express what I am truly grateful for. It’s not important that my house is perfectly clean, or that I’ve decorated like Martha Stewart, or that my menu is ideal. I’m willing to let go of perfectionism and in doing that I’ve found the secret to my “perfect” Thanksgiving. Perfect for me comes from seeing the smiles on the faces of my children, my nieces and my nephew as they spend time playing together. Perfect is having 3 generations gathered around the dinner table. Perfect is having my 13 year old daughter tell me that Thanksgiving is her favorite holiday. Perfect is when we all gather in a circle before our meal to count our blessings. Perfect is knowing that we are creating memories to last a lifetime. That’s what’s really important to me.
Now, it’s your turn…What are the ingredients to your “perfect” Thanksgiving? Are there things you are stressing about that really aren’t that important? How can you let them go? I look forward to reading your answers and Happy “Perfect” Thanksgiving!
Today’s author: Laura Hall is an iPEC certified life coach who believes every woman deserves a coach. She offers both one on one as well as group coaching services. She can be reached at [email protected] or check out her website at www.hallcoaching.com
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by Carol deLaski | Oct 6, 2011 | Carol deLaski, Family, Health
Have you ever taken an exercise class or worked with a personal trainer to improve your physical health? One benefit is that the trainer helps you focus on how you’re doing specific movements. With that focus we begin to see what needs to be changed to get different results.
Many of us take our bodies and the way they move, for granted. We are often unaware of the habitual ways we move. Past injuries and repetitive motions ingrain an unconscious pattern to our physical movements that can be limiting and even harmful to our long term health. A skilled physical trainer can help us become aware of these habitual patterns of movement. With that awareness we can modify the movement to bring about more desirable results. Focused attention on our breath (which we often hold), or reaching fully into a stretch, or isolating a specific muscle as we exercise, contributes to developing an overall more mindful presence in our bodies. We ‘show up’ in our own skin and lose the sense of disconnectedness we once felt.
Athletes, and those of us who simply wish to be physically healthier, look to trained professionals to help us understand our current movement patterns and help us find, and implement, healthier options. The same holds true for understanding our mind and heart patterns. We develop habitual behaviors that don’t always bring about the results we desire. Procrastination, perfectionism, and busy-ness are just some of the areas we can struggle with repeatedly.
Awareness is the key to starting the change process. First we must know what we do, and how it’s impacting us, before we can create any modifications. This awareness happens at a rapid pace when we work with a trained professional, or coach, who guides and reflects back to us what they see. Beyond physical awareness, we benefit from becoming aware of how our thoughts or feelings are creating patterns of behavior in our lives that may not be serving us well. As we become aware of these thought and feeling patterns we then experience a moment of choice. Will you continue to do it as you always have or will you modify them to create different results? The choice is yours. Just as a physical trainer teaches you how to move your body differently, a life coach guides you to life movements, or choices, that promote your overall well being – mental, emotional, physical and even spiritual.
Awareness creates choice. Choice offers options. Options empower us to move forward one step at a time. That movement creates positive energy and we are encouraged to start the cycle all over again. With consistent action we create new habits, or behaviors, that bring about the results we desire in our lives.
Creating change in a mindful and purposeful way takes effort. Having a support team to help you achieve the changes you want to see in your life is a clear advantage and will ensure your success. Who is on your team? Who can best help you create the change you want in your personal and professional life? Just as you choose an exercise class, or 1-1 time with a physical trainer, to support your physical growth, consider how a workshop, or 1-1 time with a life coach, can support you overall. Intentional growth workshops are available this fall at PIOMA Performance Fitness Studio in Middletown, MD.
Intentional Growth Workshops
Instructor: Carol Hayes
Dates are located on the Clear Choices Coaching Events Calendar
All workshops: 7- 8:30 pm.
PIOMA Performance Fitness – 7 Main St., Middletown, MD.
$20 per workshop or 3/$55 or all 6 for $105
To sign-up for this or any upcoming workshop, please contact Carol Hayes:
Email: [email protected]
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by Carol deLaski | Sep 28, 2011 | Health, Linda Norris, Success
If you visit any Farmers Market or the local produce section of the supermarket, there’s one thing you’ll notice this time of year: a plethora of all types, colors and varieties of fruits and vegetables.
Wouldn’t it be nice if we had that abundance year-round? If you can, or have a big freezer in the dead of winter you can do as our ancestors and taste fresh squash, or savor your salsa from the summer’s heirloom tomatoes.
We all have sparse points in our lives, when this season’s abundance seems thin—a dearth of fresh ideas, of happy thoughts, or of positive people. Instead, frustrations seem to reign and we struggle to make any progress. However, as with harvest vegetables, it takes work, some planning, and conscious effort to make sure you have plenty when it doesn’t seem obvious or available.
Avoid Scarcity Thinking.
Examples:
- “You can’t change it, we’ve always done it that way.” (Can stop a church committee looking for ways to recruit new members dead in its tracks!)
- “Better not help him out, he’ll never be there for you.” (Can keep a loving person from acting with compassion towards another family member when paybacks become part of the equation).
- “If I share that idea she might take it and use it against me.” (Can keep smart people from offering good ideas!)
- “If we tell our employees what’s really going on, we might look foolish.” (Can keep nervous employers from taking advantage of the idea pool that they have in their employee base when their business hits a rocky road.)
Scarcity thinking like this happens because it the thinker is missing one big element: trust. If it’s you doing thinking this way, learn to recognize it from the examples above, stop yourself and breathe. You usually know when you’re in scarcity thinking because your brows crease, you get a headache, your chest tightens and you feel a sense of dread, anger or anxiety. Once you learn to recognize it, let go of your thought and the control you need over the outcome, and relax. Trust that the right answer will come.
If someone else has captured you in scarcity thinking, run!
There are endless ways to skin a cat.
Once you have opened up your mind and let go of scarcity, brainstorm. Sit down with a blank piece of paper; consciously let of the outcome that has you panicked, and let it flow–any idea you can think of. If another person at your work, or in your family, is the one dragging you down, convince them to try it with you. Look for alternatives—you will be amazed at how many are available to you.
In scenarios involving this mode of thought, the promoter usually doesn’t trust:
a) that people would be willing to compromise, given the opportunity;
b) that there is more one way to achieve an answer, a resolution or fulfill a need or
c) that there can be multiple “winners”.
Yet, when you think about some of the situations in your life when you have been able to work successfully, in consensus with others…aren’t these ultimately the “stickiest” (longest-lasting) and most pleasant to recall?
Also, have you ever noticed that when you bang your head against the wall to try to make a situation work the way you think it’s supposed to, and it doesn’t, inevitably……..it works itself in some new—and better—way.
Opportunities always abound for those who have a mind that is open to look for them. Remember to “can” your optimism, when the harvest is looking low, twist the lid open and smell deeply of the abundance of summer tomatoes.
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by Carol deLaski | Jan 3, 2011 | Fitness, Health, Nutrition, Sandie Lynch
Is your environment making you fat? Well, ok, maybe not existing in your environment, but there could be “triggers” in your environment that may be sabotaging your success for a healthier you!
Have you ever seriously considered what are the “triggers” that send you into a ‘tailspin” (no pun intended) from your best “laid out” diet or fitness plan? How many times have you made a New Year Resolution (as many of you are doing now) to lose weight, get fit, or just eat better, and by February or, if you’re lucky, March you are back to your old habits?
Have you ever wondered why it is “just so hard” to stick to something new even when it IS what you really want! What is keeping you from being successful?
“Triggers” for sabotage can come in many forms. What are yours specifically? Come to our Wholistic Women mini retreat session “Eat, Drink, and Be Merry” and find out!
I know for me, it was when someone noticed I had lost a little weight, it was like the “approval” I needed to “let up a little” and before I know it….“BAM” back to my old habits within a day or two, and the weight seemed to “JUMP” back on with force, like jello! (get the visual? :))
Seriously, there are many reasons we don’t do what we say we want to. Attend the “Eat, Drink, and Be Merry” Wholistic Women Retreat mini session on January 12th, 2011, from 7:00 pm until 9:00 pm and you will receive valuable information on what are the most common and potentially dangerous “triggers” for sabotage, and then be coached on discovering your “triggers” and guided in creating an environment of success!
Still not convinced you have “triggers” that sabotage your success and the need to eliminate them?
Some “triggers” could actually surprise you, like the fear of success. “What??? No Way!!!” You say, “how could someone be afraid of being successful in the very thing they want; like feel better, look better and live better? That is absolutely preposterous!” No, HONESTLY, this is a “trigger” for some and for more than you think, it could actually be yours!?! Wouldn’t you like to know if it is?
Another “trigger” could also be what and when you eat! Now, I know what some of you are thinking, “ok here’s the catch, this is another one of those diet plans where you have to eat certain foods at certain times. Been there done that!” Sorry, not in this program, we just want to help you be successful with something that will actually work for you. Although, many individuals are not aware how much power the food we eat possesses, and how certain nutrients at specific times can actually help avoid times of weakness and temptation, especially when “willpower” is NOT enough! When you learn how to eat, when to eat, and what to eat, you will gain the power to overcome the vulnerable “hunger trigger!”
Learn how to enjoy your food and put an end to the “love/hate” relationship you have with food and your body. We are created to enjoy life and “Eat, Drink, and Be Merry!” Start this year! Come to the Wholistic Women Retreats mini session and start eating with joy and eliminate the “triggers” that steal it! Learn how to design the environment that will create the success you want.
Come hungry for self-awareness and leave EMPOWERED and JOYFUL!
In Joy…. Sandie
Sandie Lynch, Registered Dietitian
Go to Wholistic Woman Retreats for specific location and details and Sign up today!
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