Get Fit Bee Fit

Make exercise a must instead of a maybe

2011-10-05T17:58:00.001-07:00

Make your Workout a Must instead of a Maybe

Making time for a workout can be challenging at times. I know this, that’s why I get up at 3:30 am to get mine in before the gym opens. When I tell people that fact I get all kinds of reactions. “Why on earth would I do that?” “I could never do that.” “I’m not a morning person.” I know two things; one, you have to have a great reason why you want to work out and two; you have to make your workout a must instead of a maybe.

I have two good reasons I get up at ridiculous hours to exercise. The first is I want to stay healthy so I can run around until I’m dead. I want to play with my kids and grandkids, I want to travel, and I want to have fun until I’m done living. The second reason is I want to stay at a healthy weight. I lost 85pounds 16 years ago, I have zero plans to revisit that ever, ever again. I was miserable, self-conscious, and frustrated. It is vital that you figure out the permanent reason you want to be in a healthy place and keep that firmly locked into your mind. In fact write it down and put it where you can see it every day so it’s at the top of your mind.

Once you have a permanent reason to exercise, make it a must instead of a “maybe if I feel like it” option. If you wait around to “feel like” exercising you’ll never get it done. If you, make hitting the snooze alarm an option, you’ll never get up. If you make it an option if you have time, you’ll never have time. The time must be scheduled just like anything else and you must look at it like a appointment that can’t be canceled.

Having a permanent reason firmly imbedded in your mind, and letting that reason be so important that it’s a non negotiable , will keep you exercising and on a healthy path.

What Can I Eat When I Go Out?

2011-09-23T12:21:00.000-07:00

I was asked an interesting question this week by a Thin & Healthy client – “What if I go somewhere and it seems there is nothing I can eat?” I have personally encountered this situation. Not only did I go through the Thin & Healthy program (read as Life Style Change) but I now have issues with milk and milk products so I avoid them all. I tell people, “If you don’t want me to eat it, just put milk in it!”

Just recently, I attended a friend’s birthday party at a Mexican restaurant and ordered what I thought would be ‘safe’ for me. I asked for the Spinach and Mushroom enchiladas with beans and rice. I clearly specified that I needed my meal to be dairy-free (no cheese or sour cream). The waiter was happy to take my special order and after a short time, the store manager came to our table and asked why I had placed a special order. (I thought I was in some sort of trouble!) She was concerned because if I truly needed dairy-free, I would have to order something like a chicken enchilada because the spinach and mushrooms were cooked in butter. I was crushed, because there is nothing like a Spinach and Mushroom enchilada! However, I was so impressed at her concern.

Back to my client at Thin & Healthy – I told her that there is always something you can get off the menu. Get a salad with a piece of grilled meat and unbuttered roll or baked potato. If that is not an option, order the best meal you can that fits your program. Also, don’t be afraid to ask your waiter to make special adjustments like bringing your dressings and toppings on the side. If your waiter cannot help you, ask for the manager. And don’t be afraid to send your meal back if you ask for adjustments and they are not made. It’s your health after all!

Another question my client asked me was, “What if I go to someone’s house for a potluck and there is nothing I can eat?” I said that there would always be something she could eat because she can take a dish that fits her program. Potlucks are great places to take a casserole or salad that you enjoy because you can work in veggies, meat and a starch giving you a complete meal.

Another situation would be if you are invited to dinner but are not allowed to contribute a dish of your own. I was recently at a dinner theater and checked the menu before going to see what was on it – all smoked high-fat meats, mashed potatoes and biscuits, and ice cream for dessert! I had two choices here: 1) Eat before I left the house or 2) Take my dinner in my purse. I chose #2 and I even took a couple of ‘safe’ cookies so that I would be able to eat while my husband was. The first time you take this option, you feel a little self-conscious, but it gets easier each time you do it.

The last question my client asked me was, “I cook a lot for other people, what if there is nothing I can eat?” I told her if she is in charge of the cooking, she should be making sure that there is something she can eat and it should be the whole meal! You should not be cooking two meals. Those, for whom you are cooking, should be eating healthy just like you!

There is always something you can eat you just have to decide “Does it fit my program? Will this food help me achieve my goal?”

Happy Eating to You and Yours!

Lisa Wood

Get Fit Bee Fit 2011 5K Race Results

2011-09-17T10:01:00.000-07:00

Thanks to our 22 runners/walkers who participated in our 5k Saturday September 17. The rain stopped right on time for a fantastic run. Thanks to our helpers too.
Special thanks to:
Our sponsors:
Sid Unruh_ Unruh Family Chiropractic
Paul Bryan- Valley Drug
Mike Porter CPA
Tom Troilo DDS
DZ Automotive
Leekers Park City
John McDonald- Meridian Street Art Glass
Kristi Bruns- Praire Song Designs

Special Thanks to:
Eric Scriven for doing our lead bike
Jan Scott
Derby Running Club
My staff at Get Fit Bee Fit
My awesome husband: Mike Vermillion

Here's Your Results: See Ya Next Year

Last Name	First Name	sex	age	time
Homes	Jon	M	39	20.08
Ritchie	Tammy	F	33	20.3
Vincent	Eve	F	45	21.14
Stivers	Dave	M	29	22.12
Hart	Brittany	F	24	23.05
Hughes	Chuck	M	45	23.05
Freeman	Aaron	M	39	23.34
Sexton	Scott	M	40	25.15
Kruse	Kay	F	30	26.33
jansen	Linda	F	53	27.08
Dockett	Bill	m	57	28.55
Stivers	Niki	F	26	29.22
Hawk	Max	M	16	29.4
Myers	Taylor	F	19	29.41
Biggs	Amy	F	32	30.2
Saner	Lisa	F	32	32.05
Jones	Jason	M	34	34.09
Renner	Lisa	F	45	35.3
Hawk	Kathy	F	53	42.01
Hawk	Karen	F	23	48.54
Young	Karen	F	70	49.53
Bliss	Daphne	F	40	50.08

Food, Family & Fun: Does this smell funny?

2011-09-16T13:24:00.000-07:00

If food can go bad – it’s good for you! If food cannot go bad – it’s bad for you! Cave Zinczenko of Men’s Health
I read this quote on the internet and it started me thinking. (Scary, I know!) If it CAN go bad…fruits, veggies, meat and other ‘raw’ foods…it definitely goes bad! If it can’t go bad (or takes along time to)…box mixes for cakes or meals, store-bought breads, anything else that has gone through high commercial processing…it can sit on the shelf for weeks or months! Here’s a case in point: I purchased a bag of bagels at my favorite discount store. 5 of the 6 bagels were consumed fairly quickly, but the last one just sat there for weeks! Ick! I looked at the list of ingredients and what I saw there scared me…stuff I cannot even pronounce! Needless to say I don’t buy bagels off the shelf anymore. They contain preservatives like other highly processed foods while most slightly processed foods (raw or frozen meats, veggies, fruits) contain very little or no preservatives.
When I think hard on this quote, I find that I have to agree and disagree with it. I agree because when I looked around my kitchen at the foodstuffs that have been there for awhile like cereals, chips, canned goods, etc., I see that they are highly processed and have not spoiled. The foods that are in the refrigerator and freezer that are not precooked (meat, veggies, fruits) are not highly processed and would spoil if not refrigerated or frozen. So why do I disagree? Because things like bologna and frozen dinners (Lean Cuisine, Marie Callendar, etc.) would spoil if stored on a shelf and they are highly processed with many preservatives in them. On the other side, you have dried fruits which generally do not have preservatives but are still processed, which will keep a long time on the shelf.
What it comes down to is this: Choose foods that have few ingredients in them, the fewer the better! Read labels and get acquainted with what you are eating. Something to help when you are at the store is to remember that the foods located on the outside walls of the building are typically raw and/or less processed than those on the inner aisles – with the exception of the bakery and deli!

As Grandpa used to say, "See you in the funny papers!" Actually, I never knew what he meant by that but it made me giggle!

Lisa Wood

Negative people kill self esteem

2011-09-15T12:43:00.000-07:00

I am very indecisive. My friend that I go to for advice always says something positive. The problem is she always says something bad about me almost in the same breath. I can’t trust my own mind and I'm constantly worrying if I’m doing the right thing. Is there any quick fix for this?

The problem here is not you. Negative people kill self esteem. The truth is ,you can trust your own mind... it just told you the person you are seeking advice from isn’t what they appear to be. “Throwing in" something bad about you isn’t exactly positive is it? Give yourself credit for discerning that this may be the wrong person to seek advice from. People who feel the need to knock someone else have one or more issues. They like to feel in control, they have poor self esteem, or they have poor communication skills. You can choose to continue subjecting yourself to her remarks or you can find someone else when you want advice.

One reason some people knock another person is their need for control over others Going to your “friend” for advice makes her feel powerful. She may feel she’s knows more than you because you sought her advice. She feels control over you because you listen to her. My guess is that if you chose not to take her advice she’d be angry. Saying something bad about you is also a form of control. Adding a dig is her attempt to control your emotions. The truth is nobody can make you feel bad without your permission. If you continue giving her the opportunity to poke at you, her powerful feelings will grow and feed her habit. While it’s certainly fine to seek counsel, make it from someone who can do it helpfully, without attacking you.

Some people knock other people because they have a poor self esteem. If they knock you down, it somehow makes them feel better. It elevates their worth in their own mind. Subconsciously, the goal is just to make you feel as bad about yourself as they feel about themselves. There’s an old saying, “Misery loves company.” Bringing you down, gives them company in the muck they choose to stay in. A friend of mine once said, “The problem with a pity party is that no one comes and no one brings cake.” You have the right to put your foot down and separate yourself from these toxic people’s party.

Finally, some people bash others simply because they lack good communication skills. They may have learned their habit from their parents who treated them in the same way. If they haven’t been exposed to any other means of communication, they simple adopt what they know into their own language. In this case, simply pointing it out to them can have a profound effect. If they are willing to learn, they will appreciate your help. If they aren’t willing to learn, you again have the opportunity to choose whether you will subject yourself to their remarks.

Carefully choose your advisers. Pick someone who can keep your conversation positive. People with control issues, people who heap their self esteem issues on you, and people who refuse to learn better communication are not your best resources. Separating yourself from toxic people will do more for your self esteem than anything else.

Food, Family & Fun!

2011-09-09T07:50:00.000-07:00

Hey all you foodies and non-foodies alike! I want to thank you in advance for reading my post! I’ll share a lot of fun information on food – cooking tips, recipes, and educational material. I am so excited! I hope that you will find my blogging helpful and entertaining.

I am a foodie. I went through the Thin & Healthy Weight Loss and Management program last year and I would say my love of food, good healthy food, has grown since I learned how to eat the right foods for proper nutrition, thanks to the program. My daughter, BreAnna, says I am a food hippie because I love learning all about how food nurtures my body and the best foods to accomplish that. I have discovered that food needs to be fun –both preparing and eating it. If it is not fun, it becomes drab and tasteless. My daughter and I spend time together in the kitchen preparing our meals, which my husband enjoys! We make sure that we sit at the table at least several times a week to share a meal that one of us has made.

Last night we made Potato Crust Quiche (so tasty and the recipe follows). We had a blast with my mother-in-law joining BreAnna and me in the kitchen. Along with the quiche, we had commercial bacon and sausage with Lorene’s home-made rolls. (Maybe I’ll share that roll recipe in the future!) We sat on the screen porch enjoying a wonderful meal on a beautiful evening. Life is good!

Potato Crust Quiche – Makes 2 deep-dish quiches
2 or 3 potatoes depending on size, thinly slice each as needed
Olive oil spray
2 c. egg beaters
1 c. fat-free half and half
1 ½ t. salt
¼ t. pepper
1 t. Mrs. Dash salt-free seasoning mix
12 oz frozen spinach, thawed and pressed dry
1 ½ c bell pepper and onion mix, sauteed
1 sm. can mushroom stems and pieces, drained & chopped
1 sm. can sliced black olives, drained & chopped
2 c. fat-free shredded cheddar

Preheat oven to 375° F. Spray 2 deep-dish pie pans with olive oil spray. Place potato slices in bottoms of pans, overlapping them to cover completely. Place potato slices around sides of pans also. Spray potatoes with spray. Bake for 15 minutes.

Meanwhile, mix eggs, half and half and seasonings; set aside. When crusts have baked 15 minutes, layer half of each vegetable in them in order listed; layer cheese on top. Pour egg mixture over vegetables. Bake quiches for 30-45 minutes (check at 30 minutes; table knife inserted in center will come out clean when done.) Allow to sit for 10 minutes before cutting.

Enjoy!
Lisa Wood

New Topics Coming Soon!

2011-09-08T10:17:00.000-07:00

Lisa Wood will add her own words of wisdom to our blog. She will reveal all the info you need to know about eating healthfully. She will give you great recipes as well as the hidden facts about the food you eat.

Watch for her first awesome article coming soon!

Lisa Vermillion

Do it Later- Part 2

2011-09-06T06:39:00.000-07:00

If you missed part one last time check it out then read this to see another reason people procrastinate; fear. Lisa Jimenez author of Conquering Fear says it this way, procrastination is either fear of success or fear of failure. Fear of success looks like these statements, “This is too hard”, “This will take too long”, and “If I succeed at this, they’ll expect everything I do to be a success”. Fear of failure looks like these statements, “If I say no, people won’t like me”, “I work better under pressure”, and “Anything worth doing is worth doing perfectly”. Procrastination reveals your fear, “If I never start, I have nothing to fear.” Someone once told me that Fear stands for False Evidence Appearing Real. In other words, your fears are based on things that aren’t true, you’ve convinced yourself that they are. Learning to reframe those paralyzing false beliefs into beliefs that move you to action is a critical key to overcome procrastination. Instead of saying “This is too hard”, restate it as “Challenges are helping me grow”. Instead of saying, “If I say no, people won’t like me”, say “I say no to some things so I can say yes to better opportunities”. By reframing your fears and false beliefs, you can reinvigorate and revitalize your plans and accomplish your goals.

What have you been putting off? What goal do you want to accomplish that keeps eluding you? Whether it’s a weight loss goal, a financial goal, a relationship goal, or a career goal, you can accomplish them by overcoming habits and fear that have you procrastinating. Check out my web site at www.getfitbeefit.com

Do It later - Part One

2011-08-25T05:04:00.000-07:00

” I procrastinate and therefore my goals usually remain unattained.” Sound familiar?

People procrastinate for two main reasons: habit and fear. Today we’ll talk about habit. You may habitually find other things to do when you could be working on your goals. For example, Sue’s goal was to get organized. She started with a kitchen drawer that had become a catch all. Sue just began working on her project when the phone rang. She talked to the neighbor for an hour. After hanging up, she noticed the kids’ dirty socks on the floor. Picking them up reminded her to start a load of laundry. Starting the laundry reminded her she needed more detergent so she made a grocery list. Making the grocery list reminded her she needed to start dinner in the crock pot. Before she knew it the day was gone and the clutter drawer remained cluttered.

Replace poor habits with positive habits. The positive habits Sue could adapt could include blocking a specific amount of time for accomplishing a task and then focusing on that task until it is complete. Letting the phone go to voice mail, planning her day before she began, and finishing one task before she began another would all be great replacement options.

Brian Tracy tells us to do the thing you least want to do first, get it done and then get on with your day.

2011-08-15T09:49:00.001-07:00

Here's an interesting Quote: "It takes time to change your body, but it only takes a second to change your mind." Copurtney Cozier. Thoughts anyone?

Feeling Overwhelmed? Take Heart Srping is Coming.

2011-07-27T08:17:00.000-07:00

Do you ever feel overwhelmed? You know the feeling; EVERYTHING seems to go sour all at once, motivation for about anything has disappeared, and hope for change feels like a distant dream. You can pick yourself up and rise above your current circumstances by reminding yourself of two principles.

One, failure isn’t final and neither are any circumstances you are facing. The saying, “This too shall pass”, is 100% true. Everything has a season and the “winter” you find yourself presently enveloped in will give way to “spring”. If your “winter” is grief, financial, relationship or health issues; take hope and take action, “spring” can and will come.

Two, it’s partly up to you how long “winter” lasts. How you choose to view your circumstance is completely in your control. Believe what you’re in is the worst thing in the world and do nothing; you’ll stay isolated in your winter cave. Believe what you’re in can become a growth opportunity, and take action; you can begin feeling the warmth of spring.

Three, it’s ok to ask for help getting through winter’s dismal blasts. Independence is great, but when winter is long, it can be difficult to see your way through the storm. A friend, a life coach (me or someone else you trust), or a mentor can help you tunnel out of the drifts and help you see the petals of peace peeking out of the melting snow.

Busy summer? Stay on a healthy track!

2011-06-07T05:21:00.000-07:00

Summer is a busy time. In order to take care of yourself properly; you must manage your time effectively. Planning ahead allows you to stay on track, at events, on vacation, and at gatherings.

Effective time management is really simple planning. You might say “I don’t have time to plan, but a daily purposeful plan saves you time, energy, and headache.

At the ball park: Plan to pack a cooler with sandwich fixings, fresh veggies, and fruit. For exercise, take a walk around the ball park between innings.

On vacation, plan to take your healthy snacks with you or plan to take a cooler with you if you’ll be on the road. Plan stops to get out of the vehicle and stretch or, get up earlier and take a walk before you start your day’s activities

At a cookout: Plan to take your own entree if they’ll be serving things that don’t fit into your healthy lifestyle. For example if they’re serving regular hot dogs; take a package of turkey dogs to share. Plan to take a healthier choice for a side or dessert to share as well. Choose beverages that are lower in calories and be aware of the amount you are consuming.

The goal is to find ways you can take care of yourself this summer. Instead of thinking of all the reasons you can’t keep on track, look for solutions and plan your time effectively, you can continue to accomplish your goals even when life gets busy.

What it takes to carry on.

2011-05-24T13:08:00.000-07:00

We watched a movie about Nelson Mandela the other night. Part of the following poem was quoted so of course I looked it up. This poem reveals how anyone survives anything, tornados, unexpected sickness, or unplanned circumstance. Through all that Mr. Mandela suffered in his years as prisoner, he chose a mindset that found no room for negative beliefs. He looked ahead to what could be, rather than wallowing in the dreariness of his current situation, or fussing that life wasn’t as good as the past.

The truth is no matter the direness of your current circumstance, sadness for a time can give way to resolve to carry on and rise above the circumstance. I’m printing this one and hanging it in my office. Let me know your thoughts.

Invictus

Out of the night that covers me,

Black as the Pit from pole to pole,

I thank whatever gods may be

For my unconquerable soul.

In the fell clutch of circumstance

I have not winced nor cried aloud.

Under the bludgeonings of chance

My head is bloody, but unbowed.

Beyond this place of wrath and tears

Looms but the Horror of the shade,

And yet the menace of the years

Finds, and shall find, me unafraid.

It matters not how strait the gate,

How charged with punishments the scroll.

I am the master of my fate:

I am the captain of my soul.

William Ernest Henley

Check your weight loss goals by checking your influence

2011-04-29T10:15:00.000-07:00

You potentially influence everyone you meet, however, it is certain you influence those closest to you; your spouse, children, and friends. Keeping on track with your weight loss or other goals by asking”

” Is my current activity a good use of my influence?” People will follow what you do, not what you say. It’s leading by example. The question is what kind of example are you setting? Are you touting the merits of eating healthy but grabbing fast food every night? Are you telling your kids to get out from in front of the video games and go play while you spend your evening on the computer? Your actions truly do speak louder than your words. When you are working toward a worthy goal, you’re leaving an invaluable legacy and influencing those around you with your decisions. My friend Donna Krech says we either leave a permanent mark or a permanent stain. Paying attention to your influence helps you adjucst your course if you get off track. Make sure your influence leaves a positive mark.

Tetimonial from a Member

2011-04-19T07:49:00.000-07:00

I just wanted to share an email I received from a member.

Hey Lisa,
Just wanted to give you and the staff there some information that I find VERY Exciting....
I went to the doctor last week abdominal pain (OK, so that's not the exciting part). As part of the diagnosis he took blood samples. Because I had not eaten since 7pm the day before, he decided to do everything.
Anyway, a year and a half ago I had done the same...my cholesterol was high enough to prescribe some meds (252), my sugar was borderline pre-diabetic, and I had some elevated liver enzymes.
Today they called with my results. My cholesterol is down to 206, my sugars are down enough that they have no concerns about diabetes at this point!

So I wanted to say THANK YOU, coming back to Thin & Healthy was THE SINGLE BEST DECISION I HAVE MADE CONCERNING MY HEALTH!

In Christ,

Wayne Towner

Congratulations Wayne! We are PROUD of you!!

Wayne has lost 25.5 lbs.

Lose weight by making the most of your time

2011-04-12T16:05:00.000-07:00

Achieving a weight loss goal, or any goal for that matter, requires making decisions each day that move you closer to or farther away from your goals. Ensure forward momentum by asking yourself this question: Am I using my time effectively?

Brian Tracy, a famous business coach, suggests that you constantly throughout the day ask, “Is what I am doing right now the best use of my time?” In business that means, “Am I moving forward to an objective or am I simple moving?” For weight loss you may ask questions such as “Shall I sit here in front of the TV or shall I get up and go for a walk?” “Will I use my time planning a grocery list, or will I waste time making extra grocery store trips because I forgot things?” “Will I take a few seconds to write down the foods I consume so that I eat less, or will I haphazardly go through the day ending up with less energy because I ate more than I needed?” Decide how you will organize your time effectively, thus moving toward your goal.

SMART goals

2011-03-25T15:26:00.000-07:00

Make your dreams reality by following the SMART plan. The acronym stands for Smart, Measurable, Attainable, Realistic, and Time Sensitive.

S stands for Specific. Indecisiveness has no place in your goals. Faint, fuzzy, goals produce, faint, fuzzy results. Knowing exactly what you want lets you hone in on your target with laser- like focus, organize your time, set your priorities, and achieve what you expect.

M stands for Measurable. You need benchmarks so you know if you need to adjust course or if you’re headed in the right direction. You can measure pounds lost, hours gained, or dollars earned or saved.

A is for Attainable. Goals must stretch you, but not so far failure is inevitable. An attainable goal is not an easy goal, not something that will happen whether you apply yourself or not, but one that with consistent effort is achievable.

R is for Realistic. Realistic goals can become reality. For example, if you said I want to lose 150 pounds by next month, that’s not realistic. Losing 150 pounds in 15-18 months is realistic and attainable. Caution: Be aware of those dream stealing folks who, just because they can’t see a way, will tell you your goal can’t be achieved.

T is for Time Sensitive. Every goal should have a time line attached to it. Goals can be hard work. Knowing that your goal will be accomplished in a certain amount of time, helps you see “the light at the end of the tunnel” so to speak.

You CAN accomplish anything you desire following the SMART goal plan.
By: Lisa Vermillion

Stepping stones to your dreams

2011-03-17T05:04:00.000-07:00

In order to move closer to your dreams, you must have a plan, clear steps for getting there. You can take steps each day toward your ultimate dream. That’s what goals are; the stepping stones on the path to your dreams.
The first stone to set on the path is a written plan. Start with taking a good look at where you are now. Then decide what you want your life to be like 5 years from now. Ask yourself; “If I could create the kind of life I want and become the person I want to be, in five years my life would look like this: in regards to my marital/family relationships, my work/ career, my income, my health, my weight, and my accomplishments.

The second stone is to write out those dreams into a definite plan. Once you’ve written down where you want to be in 5 years, look at where you will need to be in 3 years to make the 5 year plan a reality. Follow down the page with 1 year, 6 months, 2 months, 1 month, 2 weeks, 1 week. Write your plans for each area of your life that you thought about earlier. You will see that you can actually take steps every day to get you closer to your dreams.

Writing down your plans will take time. Anything worth doing always does require time. It is, undoubtedly, time well spent. Working on your plans takes effort. Anything worth having always does require effort. Sometimes you will feel like, your dreams will never happen or that 5years or 10 years is a long way off. You have to do something in that time frame; you may as well spend it on working toward the life you want to lead.
By: Lisa Vermillion

Dare to Dream

2011-03-04T10:41:00.000-08:00

What if I could do ANYTHING? What if I had to chance to start fresh and make everything work out just the way I want it?
All too often past disappointments or negative people stomp on your dreams. Reclaim your right to dream. You not only we have the right to dream but you have the ability to pursue and take action toward making your dreams reality.
Your goals and dreams are unique to you and come from who you were created to be and gifted to become. Take quiet time so that you can listen to your heart. Think about what really thrills you, what things really get your blood moving. What would you love to do, either for fun or for a living?
Write down all of your dreams as you have them. Don’t dismiss any dream as too outlandish or foolish – remember, you’re dreaming! Look at your list and prioritize those dreams. Which are most important? Which are most feasible? Which would you love doing the most? Put them in the order in which you will actually work on attaining them.
Always move toward action. Are you constantly moving or constantly busy? Ask yourself the question, "Busy doing what?" In other words, are the activities you are participating in moving you towards your goals.
Life is too short to not pursue your dreams. Someday your life will near its end and reflect; will it be with joy or regret.
Dreaming, setting goals, and taking daily actions afford you a life of joy and a sense of peace.

Leave a legacy

2011-02-16T05:20:00.000-08:00

You have probably seen the test: Name the last five Heisman trophy winners, the last five winners of the Miss America Contest, ten people who have won the Nobel or Pulitzer Prize, or the last decade's worth of World Series winners. Maybe you know this trivia, if so you probably at least had to wrack your brain to answer. These people are the best of the best in their category; having achieved what most people only wish they could. The short shelf life of these accomplishments is apparent; however, when few are remembered after the applause dies. Awards, achievements, and accolades are buried with their owners. Their accomplishments touch very few, if any, lives, on a meaningful level. Similarly, working non-stop, overfilling your day so you’re exhausted at the end of it, and overpromising that stretches you to your limits, yields much the same result.Here’s another test: List a few teachers who made an impact on you, three friends who have helped you when life got rough, five people who have taught you something worthwhile, and a few people who have appreciated you and made you feel special. My guess is these answers required far less thought. Investing quality time in your family and friends, giving attention to your personal restoration, and only taking on a few meaningful activities brings joy and fulfillment. Focus your time and energy on important people and activities that leave lasting impact.

Invest your time and life, creating memories, passing on your knowledge and making a difference that lasts.

Question of the week- Victim or Victor?

2011-01-28T18:55:00.001-08:00

Question of the Week: Are you victim or victor?

The question, are you a victim or victor, refers to your mindset. Less than ideal life circumstances afford you the opportunity to check yourself. What kind of thinking do you display when you get cut off in traffic? “That stupid so and so ought to pay attention…” or “Wow I wonder what that person has on their mind that they weren’t paying attention.” What about when your coworker gets the promotion you were after? “That dirty no good cheat, I can’t believe he stole the job I wanted.” Or “Congratulations, you must be the best person for the job.” Do you sulk or get up and keep moving? The trouble with a pity party is that no one comes and no one brings cake! No one wants to hang around Negative Nelly listening to her whine and complain about everything. Staying stuck in “I can’t do anything about my circumstances”, keeps you from moving forward and effectively reaching your goals. Listen for words coming out of your mouth like, “I can’t”, “It’s too hard”, “I’m too old to change.”, and “I’m stuck”. “ I never get what I want.” When you hear victimizing language in your head, stop and redirect your thoughts to a healthier place. You’ll move forward and you’ll be more fun to hang out with.

Tips on goal setting

2011-01-04T06:00:00.000-08:00

Many people set goals and then wander around aimlessly, hoping to get to their goals. In order to be successful, you must have a plan; action steps toward the goal.

First, you must create a plan that fits your personality. We are all motivated by different things. Make the plan something you can wrap your mind around; something you can and will do. For example, going from no exercise to “I will exercise 1 hour every day” is probably not realistic and you most likely will burn out quickly. Start with small steps, exercise 30 minutes 3 days a week for example. Make your plan realistic so that you stay motivated to continue.

Second, take the steps necessary to create your plan. Take time to “see “your future, the accomplishments you’ve achieved, and the person you’ve become. Remember clarity is the key here, see yourself and your life is exactly the way you want it to be. Next write down the 6 main thing you see in the person you’ve become a year from now in every aspect of your life, health, relationships, career, family, spiritual life, income, etc. Finally, write down the 6 things you can do on a weekly basis that will contribute to your success and here's the key: do them!

Question of the Week: Is your holiday stressed or sane?

2010-12-24T07:17:00.000-08:00

At last its here! The day every kid looks forward to and bunches of people dread, Christmas. Why do kids get excited and some adults run ragged? Sure the kids don't have to really "do " anything while the adults scuttle around buying presents, wrapping presents, baking, partying, etc. What happened tho that made adults go from excited to exhausted? My guess is that many adults get wrapped up in what they "should" do instead of what they "want" to do ." One might say for example, "I 'should ' bake 6 dozen cookies becasue that's what I've always done and people expect it", or "I 'Should' make a huge dinner on Christmas day because it's tradition." If you love doing those things and you remain basically unstressed go for it, but if those "shoulds" that someone else created for you leave you a bundle of nerves, give yourself permission to make whatever changes you wish so that you enjoy a relaxing and memorable holiday with your friends or family. Will your friends refuse to be your friends if you skip the baking this year? Will your family survive if you make chili instead of a giagantic meal? Holidays are intended for your enjoyment. The quesition of the Week: How can you resctucture your holiday so its a joy instead of drudgery?

Question of the week: What's your purpose?

2010-12-10T05:06:00.001-08:00

I’ve set goals for years. I’ve been to seminars and read books. Yet I didn’t always accomplish my goals. In fact, I have a book I’ve been writing off and on for several years. This year, however, I put some pieces together that will put my book on the shelves. I created a personal purpose statement; a reason why I want this book in people’s hands rather than just rolling around in my brain. My purpose is to inspire others by my life and words to understand that their worth is not dependant on other’s view of them. Everyone is worthwhile and has the right to feel good about themselves and the world around them. Now, I don’t just have a random goal, I have a driving reason I want to accomplish it. My goal matches my purpose. My purpose is written on a card I look at daily, creating top of the mind awareness. My actions, setting aside time daily to write, match my purpose, and my goal. Question of the Week: What’s your purpose, and what goals fit with that purpose? (Remember I’m a life coach too. If you want help refining your purpose and attaining your goals I’d be happy to help.)

Question of the week: What words are holding you back?

2010-12-01T08:33:00.000-08:00

Words can either help or hurt. We all know that, however, sometimes we are guilty of saying unkind things even though they aren’t meant for harm. Even in jest, words can affect a person for years. For example, I was talking to a client the other day. She is a gifted artist. She put using that talent professionally on hold while she raised her children and now she would like to pursue a career in that vein. As we talked about what is stopping her from moving forward, she mentioned that as a child when she turned in superior artwork at school the other kids would say, “I hate you” meaning of course “I’m jealous of your talent.” Years and years of this kind of feedback, is holding her back today. Words stay with you and affect you like nothing else. We talked about raising her coconsciousness when she hears these words repeated in her mind, and coming up with a mantra to refute it. Hers is something like “God has gifted me with artistic talent to use for His glory”. By refuting the old thought patterns she can make forward progress rather than staying stuck. Question of the Week: What words may be holding you back and what words can you use to refute them?” What can you do to correct any words you may have spolen unkindly?

De-stress for the holidays

2010-11-19T09:42:00.001-08:00

It’s easy to feel stressed during the holidays. There are some key things you can do to help alleviate some stress.

First, grouping activities together will save time. Make a list of the things you want to accomplish, then group activities that can be done simultaneously or in the same trip. If you’ll take a few seconds to think it through, you’ll save time and energy, not to mention gas.

Second, learn to say “no “to some things. Most of the things we think we “should “do, in reality aren’t items that must be done. For example, “I should go to that party because she always comes to mine”, or “I should make a big dinner, because it’s our tradition”. Give yourself permission to be “healthy selfish” saying no to some things so you can say yes to better opportunities,

Finally, ask for help. Delegate some responsibilities to someone else. Granted the thing might not get done exactly the way you would have done it. It is Ok to let some things go that don’t matter as much and save your energy for the things that are most important to you.

Implementing these strategies and attitudes will not alleviate all your stress, but they will go a long way in helping you stay calm and collected so you can enjoy your holiday.

Question of the Week: What mistakes do you need to leave behind?

2010-11-12T07:19:00.000-08:00

Mistakes . Everyone makes them. Perfection is an impossible mind set and logically everyone knows that. Yet, often when mistakes are made, people choose to get angry at another person for their mistakes, or beat themselves up senselessly for their own mistakes. Mistakes are the building blocks of growth if you allow growth by learning from your mistakes. Some choose to lament over “the way it should have been” instead of seizing the opportunity by learning and growing, and changing direction. Remaining in the refuse with a victim mentality, rather than learning from mistakes leaves no room for growth and future success. Thomas Edison when inventing the light bulb, tried unsuccessfully over 5, 000 time to perfect his invention. He said“I didn’t fail 5,000 times, I found 5,000 ways it wouldn’t work, and I’m 5,000 ways closer to the way that will work. He chose to learn from his unsuccessful attempts rather than giving up. Many of my clients tell me they can’t be successful because they’ve tried so many times to lose weight. They start out fine but they lose their motivation and give up. Refusing to let setbacks stop you eventually leads to success. Someone once said, Setbacks are setups for comebacks.” The Question of the Week: What mistakes do you need to alter your mindset about so that forward momentum propels you to your goals?

Question of the Week: What do you need to recognize?

2010-11-03T09:08:00.000-07:00

Question of the Week: What do you need to recognize.

I had a discussion with a member the other evening regarding emotions. We were talking about why she sometimes overeats and other times she has no problem eating healthy foods in healthy portions. She chalked it up to “I just like food.” “Sometimes it’s just too much to resist.” I pointed out that it’s important to consider what the circumstances are when she chooses to eat unhealthily. I encouraged her to ask herself some questions. “What am I feeling right now?” Feeling stressed, overwhelmed, sad, or angry at someone or at a situation can all be triggers that lead to overindulgence. In other cases, feelings of inferiority and poor self worth trigger episodes. In these instances, the person often has lived with such feelings for a long time that they fail to recognize them. These same feelings can lead to other forms of self destruction like excessive drinking or smoking even spending money. Once one recognizes the feeling, she can begin to deal with the feeling and take action instead of engaging in destructive behavior. The Question of the Week: Are there emotions you can recognize that trigger unhealthy behaviors in your life?

Question Of The Week: What will you Give?

2010-09-30T10:36:00.001-07:00

Every successful person knows the importance of giving. Your every success is made possible because someone helped you get there. You may say, “ I worked hard for that”. True, worthwhile things come attached to hard work. Consider the people who helped you though; a teacher, a mentor, or even your customers contributed to your success. Successful people know that giving back out of the fruits of their hard labor is not only worthwhile, but also perpetuates success. Whether you believe in karma, “What goes around, comes around”, or you hold Christian beliefs, “Do to others as you want them to do to you”, or “You reap what you sew”, you know that giving lightens your heart and blesses the people around you. You can give of your money (pass on eating out once and give that) or your time (volunteer to help at an event or collect donations), either way you’ll be surprised at how abundantly you’ll be blessed. In case you are looking for that opportunity to give back, I have one for you. Our “Take a Walk In Her Shoes “event to benefit the Susan G Komen for the Cure is on Saturday October 23, 2010. (See event details on a separate post.) It’s an opportunity to raise funds to help find a cure for breast cancer which affects 8 out of 10 women. Sponsoring this event is our way of giving back to those touched by this disease. Question of the Week: What will you do to give and to whom will you give? You will not only bless others, but you will be blessed as well.

Take A Walk In Her Shoes

2010-09-30T10:33:00.000-07:00

With the belief that it will be a SHORT TIME before a cure for breast cancer is found, we've put together a SHORT WALK to honor those who have been touched by this disease, raise awareness& funds, and REWARD YOU FOR PARTICIPATING.
When Saturday October 23,2010
Where: Thin and Healthy's Total Solutions at
117 S Park AND 838 N Baltimore
Valley Center, KS Derby , KS
755-1115 788-7200

Prizes for:Best decorated men's a women's heels
Person that has the most sponsors show up the day of the event
Person that collects the most money

AND your $25 donation gets you an awesome T-Shirt to wear the day of the event AND gets your name into a drawing for $500 CASH
Call Now to sign up!!!!!!!!!!!!

Question of the Week: Who Can Help You?

2010-09-18T03:39:00.000-07:00

Do you ever get so many things on your plate that you feel overwhelmed or anxious when you think about all of them? I imagine I'm not alone in this feeling. Here's what’s up. I am training a new employee for a key position that I need her to know how to do yesterday; I am searching for a personal trainer because I have a huge marketing campaign starting in a week and my current trainer moved. I need a few more people to help with the race we sponsor next weekend as well as I need more door prizes. I need to get corporate sponsors for the Take a Walk In Her Shoes event to benefit the Susan Komen foundation on Oct 23, plus gather door prizes, find a deejay, get people to help, etc etc. In between all that, I need to do my daily tasks of paying bills, running the business and selling memberships. You get my point I’m sure. Things I've learned to cope that can help you too; make lists of all the things you need to do and then break them down into weekly and daily tasks. Ask, Ask, Ask people to help you. Swallow any superman or superwomen pride and get people to help. Remember it’s for a short period of time. If it’s a long term stress, ask a trusted friend, mentor, or a life coach (me)r to help you brainstorm ways to take some of the pressure off. Finally, if you are spiritual pray like crazy. Last time I checked God was big enough to handle whatever it is you have going on and he provides strength. The Question of the Week is, "Who will you ask to help you so you can be productive instead of mucked in the mire of stress and worry?" Oh and by the way, I’m accepting volunteers!

Scarcity or Abundance

2010-09-04T17:37:00.000-07:00

Today let’s think about mindset. Many of your values, characteristics, and thought processes are patterned on your parents. If some of your views differ from the environment you grew up in, it’s because you chose to adapt a different philosophy. Sometimes patterns are easily recognizable, like the way you phrase something and immediately hear your mother in your words. Sometimes though, these patterns aren’t as easy to see. One specific example is your view about money. Think about what the conversations about money in your home were growing up. Perhaps, “We can’t afford it”, or “Money doesn’t grow on tree’s” was the conversation you heard. Perhaps no one discussed money at all. Perhaps you heard, “Let’s put that into our budget” or “Let’s figure out a way to make that happen”. Those conversations, or lack thereof, combined together to create your current beliefs about money and in part, even determine your bank balance. Beliefs determine actions. Your actions either keep you mired in debt or propel you toward comfortable living. The question this week is: Did you grow up with an abundance mindset or a scarcity mindset? If it was scarcity mindset, what’s one thing you can do to challenge those beliefs and take positive action?

Question of the Week-Whats your passion

2010-08-20T13:30:00.000-07:00

My friend Donna Krech says “There is something that you know how to do, that no one has had to teach you, this is your passion, this is your calling. How many people do you know that have a job they hate? How many of those people stay in those jobs because they have an “I’m stuck” mentality. Fortunately, the truth is you can do what you want to do and love doing it, if you are willing to take steps to create that picture. In this country, you are free to use your creativity to transform your passion into your vocation. Seek help from a coach (like me) or from someone else you trust to figure out what your passion is and to put a plan into motion. The question this week: If you could pick anything you wanted to be what would it be? What’s your passion?

Question of the week: What are your goals?

2010-08-13T05:53:00.000-07:00

I just turned 45 the other day! Yes I know most women don’t shout their age from the rooftops, I don’t mind though. I feel great! Birthdays do tend to make one contemplate where one is in life; reflecting on accomplishments, dreaming, setting goals, and planning the next steps.

I’m pretty proud of what I’ve accomplished so far in my life- losing 85 pounds, raising 2 awesome kids, loving my wonderful man for 25 years, and building a business I love. Thinking about my goals for the future: Growing my business into Wichita by December 2011, enjoying my hubby once the last kid is out by traveling the US on the motorcycle by summer 2011, and experimenting with new workouts that will define my muscles and keep me strong starting now. The goals are specific, measurable, and attainable and have a time element. My next step is to devise a plan for each goal and then act on the plan.

The Question of the week: What are your goals for the rest of the year? Have you written them down? What’s your plan to get there? I want to hear from you my friends.

Quick Tip: Drink more than water when its hot

2010-08-10T06:40:00.000-07:00

Hey my friends, here's a quick tip for you. If you are going to be outside in this crazy hot weather for long periods of time, or you are sweating a lot, you need to hydrate with more than just water. Excessive water cam cause sodium levels to drop. When this happens, your body's water levels rise, and your cells begin to swell. This swelling can cause many health problems, from mild to severe. In acute hyponatremia, sodium levels drop rapidly; resulting in potentially dangerous effects, such as rapid brain swelling, which can result in coma and death. The Key: use an electrolyte drink like Powerade Zero (no added sugar and so no sugar crash) as part of your hydration if you are going to be outside exerting energy for long periods of time.

7 steps to goal setting

2010-08-05T10:13:00.001-07:00

I just sat in a meeting with our company’s founder, Donna Krech. She relayed the 7 steps to goals setting as taught by the infamous Zig Zigler. I want to share them with you quickly and we can discuss them later.

1. Know what the goal is specifically.

2. Know why you want the goal.

3. What is the obstacle that could get in my way?

4. Who are the groups, people, or organizations that can help me achieve this goal?

5. What skills, knowledge or education do I need?

6. WRITE a plan of actions.

7. Set the date by which I will achieve the goal.

Following this formula virtually GUARENTEEs you will reach your goal.

JUST DO IT!

Question of the week: Who will you spend time with?

2010-07-30T16:42:00.000-07:00

This weekend is our family reunion. My aunts, uncles, and assorted cousins will attend. We'll have a meal together and good conversation. Most of my aunts and uncles are aging and some aren't in the best of health anymore. It makes me want to spend time with them, ask them questions about their childhood and especially their memories of my parents as children. Once they are gone, those stories will be eternally lost unless someone takes the time to ask questions, listen, and record those memories. It’s amazing to me how most people don’t consider this until it’s too late. I was visiting with a client yesterday whose mother has fought numerous bouts with cancer. She came to the reality that she probably has only about 5 years with her Mom. That’s only 5 more Christmases, 5 more birthdays, and 5 more summers. It can be startling when one really thinks about it. The reality is none of us is guaranteed tomorrow. I didn’t take that opportunity with my dad much and I missed a lot because I was “busy”. Regret is a miserable monster. My question to you this week is who will you set aside time with, capturing their memories and wisdom while you still have an opportunity? Who will you be grateful you spent time with once they are gone? Make the time today!

Question of the week

2010-07-02T06:54:00.000-07:00

We are celebrating the freedom of our country this weekend. It is easy to get wrapped up in all the unrest in the world. It's easy to get wrapped up in the day to day activities in our busy lives. Take a few minutes now to think about what it would mean if mean and women , from the very first until now, hadn't fought for our country. The question this week is simply "What freedom's do you enjoy that are made possible by the courageousness of other people. People you don't even know who sacrificed, many with their lives, so you can enjoy your life. Perhaps this weekend is a time to forgo fussing about the 'issues" and focus on freedom's blessings.

Non-food rewards for kids

2010-06-30T06:32:00.001-07:00

Rewarding kids for a job well done is important. Behavior that gets recognized gets repeated. Use non-food rewards, however, so that kids receive positive food messages. When treats are offered as a reward for daily activities, children quickly learn to prefer “junk food” over healthier food, learn to associate junk food with being good or feeling happy, and learn to reward themselves through eating; a habit that may continue into adulthood.

Recognize positive behavior by:

1. Writing notes- Use specific words not general. Catch them doing something right and thank them then and there. Immediate praise is more effective than delayed. Examples are, “You really made a difference by.., “I’m impressed with…”, or “One of the things I enjoy most about you is…”

2. Rewarding according to their likes and needs. If she likes to write, a cool notebook would be good. If he likes sports, individual time playing ball, a trip to the sports hall of fame, or ball cards.

3. Praising in front of everyone else.

4. Using other non- food rewards like: having extra computer or game time, picking a movie or DVD to watch or rent, choosing the game for game time, or going on an outing: pick apples; explore by the river. Trinkets: erasers, pencils, notebooks, bookmarks, bouncy balls, stickers, water bottles, key chains, temporary tattoos, bubbles, art supplies, stamps, etc. also make nice inexpensive rewards

Encourage the behavior you want to see repeated by rewarding your child in such a way that their health and good nutrition remain intact. Non food rewards work just as well and you might just create some happy memories in the process.

Think a good day

2010-06-29T07:07:00.000-07:00

Thinking a good day starts before you roll out of bed. Before, life’s noises begin; take a moment to picture the day. Picture the people you will come in contact with and the situations you know you’ll be in. See yourself moving through your day, greeting people with a smile, making decisions, and handling challenges effectively. See clearly with your mind’s eye the calm you feel as you work through your day. Remember you attract what you think about, so if you’re thinking about how grouchy that co-worker is, or how hectic the day will be; you can be assured you’ll be annoyed by your co-worker and your day will drown in chaos. On the other hand, think about the day positively and your day will yield positive results.

Question of the week.

2010-06-16T07:05:00.000-07:00

A grateful heart not only improves your attitude, but brightens everything in its path. You can pass some sunshine along today by looking for ways to brighten someone's day. Compliment the clerk at the store on her efficiency, tell your kid how much you love their sense of humor, carry that stack of papers for a co-worker, or tell the next police officer or fire fighter you see how much you appreciate their service. You get the idea. The idea that, "You have been blessed so "pay it forward" and bless someone else. The Question of the week; what will you do today to brighten someone else's day? Share please; I'd love to hear what you've done and you may give your fellow readers a great idea.

Question of the week

2010-06-11T05:51:00.000-07:00

Everyone needs time to regenerate. Our days are filled to the brim with work, kid's activities, events, etc. It is essential to take some quiet time to reflect on the past week and prepare for the next one. Taking a few minutes to quiet your mind from the noise of the week and allow your body to relax and rejuvenate is critical to your health and productivity. There can always be an excuse why you don't have to time for this important exercise. Plan it, or it will never happen. The question this week is what time will you take this weekend to reflect and rejuvenate for the next week?

Portion Size helper

2010-06-09T06:40:00.000-07:00

Ok we all know Americans portion sizes have grown increasingly larger over the past 20 years. Consequently, 73 % of Americans are overweight or obese. While portions certainly aren't the only factors in this epidemic, they play a huge role. Here are some easy guidelines to size up your portions.

- 3-4 oz of meat is the size of a deck of playing cards ( a regular deck not UNO!)
-Medium piece of fruit is about the size of a tennis ball.
- 1 oz of cheese is about the size of 4 stacked dice.
- 1/2 C ice cream is about the size of a tennis ball ( extra points if you do fat free no sugar added; I like Blue Bunny personally
-1 C mashed potatoes or broccoli is about the size of your fist (less if you have gigantic hands)
-1 small bagel is about the size of a hockey puck ( I like Natures Own Thin Sliced bagels for 140 calories )
-2 Tablespoons of peanut butter is about the size of a ping pong ball
-1 small baked potatoe is about the size of a computer mouse.

Take a second to size up your portions; it can help shrink a growing waist line.

accountability

2010-06-07T07:59:00.000-07:00

Accountability means to give an account of actions. Accountability can be internal or external and makes it much more likely that you will accomplish your goals.
Internal accountability means you hold yourself accountable to doing what you said you would do. It means that when you look at your actions, you judge them with honesty.
.Jim Rohn gives some ideas on how to hold yourself accountable:

1. Write down your goals so they become “objective.” You can’t go back and say, “That wasn’t really my goal.”

2. Be ruthlessly honest with yourself when you assess whether or not you have met the goal.

3.. If you fall short of your goal, or if you are falling short while on the way, knuckle down and hold yourself accountable to do what it takes to make up the ground so that you can hit that goal!

4. Set a time frame in which you will evaluate your progress and hold yourself accountable.

External accountability means that you choose someone else to hold you accountable. Someone who can check in with you, ask you questions about where you’re at in your process, and motivate you to move forward.
Jim Rohn again gives suggestions for choosing your accountability partner and getting the most out of the relationship.

1. Choose someone who cares about you, but can be tough and honest with you, in essence, they love you enough to be honest with you about your progress.
2.Your accountability partner needs to know the details and the plan in order to hold you accountable.
3. Commit to being honest with them
4. Give them permission to speak both words of encouragement, as well as words of challenge when the situation calls for it.
5. Agree on a reasonable time frame in which you will allow them to evaluate your progress and hold you accountable.
6. Follow up on their words when they challenge you or call you to action.

I would add two more criteria Make sure the person you choose is accomplishing goals of their own, and make sure they have a positive attitude. What if you can’t think of anyone who would make a good accountability partner? Give me a call at 755-1115, I'd love to help.

Do something

2010-06-03T06:30:00.000-07:00

Today do something for your mind, your body and your soul. For your mind: read a good book, and when I say good, I mean something that will give you knowledge. I recommend anything by Zig Zigler, Brian Tracey, or Jack Canfield , to name a few. You might also choose a biography on an person who has made an impact on history, a former president or other national leader, an inventor, or even an entertainer. You might also choose, to study a new subject, work a puzzle, or debate a topic with a friend.
For your body: choose to move a little more than you did yesterday, replace an unhealthy snack with a healthier one, or eat your veggies! For your soul, meditate, create some time to take care of yourself, or listen to uplifting music.
You are a sum of all your parts, mind, body and soul. Living life to its fullest requires caring for all areas of your life.

Question of the week

2010-06-02T07:28:00.000-07:00

Great things are accomplished one step at a time. What one thing can you do today to move toward the life you want mentally, physically, spiritually, in your work or in your relationships? Let me know what you decide, your answer may help someone else and it will keep you accountable.

Re-create

2010-06-01T12:46:00.000-07:00

This past weekend I went to a camp our church rents out for Memorial weekend, I was a time for recreation. Recreation is more than just playing, although we did plenty of that., it's re-creation. Taking time out of the normal harried and hurried world to re- create the body and the soul. It"s about reflecting on our lives and determining if the path we are on is one that is in line with our purpose and values. It's about relaxing and recharging the body from the work we get caught up in. It's about taking a break from all the technology in our lives and enjoying the simplicity and beauty of nature. In my case, it was a chance to rekindle friendships and renew my commitment to my God. My point is, our brains and bodies work on overload most of the time. Make time to re- create. Mark it on your calendar as a must do appointment. You will find clarity, and ability to push on. Your will renew your soul allowing you to attack the world with new vigor and enthusiasm. Once a year is probably not enough. I would guess once a quarter would be more like it. Go put it on your calendar now then get ready to be empowered to handle whatever life brings.

what can you learn?

2010-05-28T10:10:00.000-07:00

Memorial Day is a great time to do more than just remember our loved ones who have passed and the soldiers who have given their lives for our country. While honoring them is good, it's even better to look at what we can learn from their lives. For example, my Daddy taught me how to work hard, live well, and learn from the scriptures. He served in WWII and was a POW in the Battle of the Bulge. Dad's tenacity in overcoming the demons that haunted him from that time and the physical limitations that he endured gave me the strength and backbone that make me the person I am today. There are plenty of great men and women who have passed from this life. Read good books and learn from their lives and especially take time to remember the lessons you've learned from your loved ones. Then, think about what you want to be remembered for. We all leave a Legacy. What's your life teaching?

What's important

2010-05-26T07:19:00.000-07:00

Just one little thought for today. Our lives are sooo busy with all sorts of things; running kids to activities, work, church, house work, yard work, email, TV, computer games, Internet, phone calls I'm sure the list could go on and on. My challenge to you today is to think about what matters most to you; what do you really value. Perhaps its spending quality time with your family, taking a few moments for yourself, or time in a spiritual activity. Now look at your busy list, which things on that list fit into your values? Just for today, choose to let go of one of those items that’s incongruent with your values and make a place for the important things in your life. See one less client, put emails on hold, let the phone go to voice mail, and realize the weeds in the yard will still be there tomorrow. Spend some time on something you truly value today. I guarantee you will never regret spending time on things that matter most and you will always be thankful for it.

Value perspectives

2010-05-25T07:38:00.000-07:00

I wonder what the world would be like if everyone looked at everyone else without value judgments. What would it be like if people worked at seeing the other person's perspective? I was talking to a client this morning who easily hands out labels such as "stupid", lazy", and "indifferent". Perhaps looking a bit more closely, he might find a person who has been ridiculed , abandoned, or worse case abused. He might find a person whose fear of failure is so great, they can't see a way to step out and try new things. Perhaps that person who cut him off in traffic has a great burden weighing on his mind or the person who parked too close to him in the restaurant parking lot so that he couldn't get in the door, hurried to park because their blood sugar dropped and the needed food quickly. These are not excuses for behavior but rather an attempt to understand perspective. Each of us filters our experience through the lens of what we've experienced, what we've been taught, and perhaps even our genetic makeup. This is neither good nor bad it's simply the way we are put together. Looking at another person, (and even yourself for that matter), with a non condemning eye allows the observer to feel compassion for and see the worth of self and others. Realizing that each person is valuable simply because they exist on the planet, and because they, like everyone, are just working at survival. Certainly some actions are unacceptable and inappropriate; separating the value judgment of the person from the action, is critical for the world to become a better place. I encourage you to recognize your own value judgments and just for a moment work at laying those aside in favor of viewing another in a more positive light. It's amazing what a difference you can make in your corner of the planet.

Focus your energy

2010-05-24T07:17:00.000-07:00

Focus your energy. Many people focus on what they don’t want. For example, “ I don’t want to be sick” , “I don’t want to be tired all the time”, or “I don’t want to be heavy anymore”. When deciding how to focus you need to remember three key principles; your brain is a powerful tool, your brain doesn’t register “can’t” , “don’t”, and “shouldn’t”, and your brain will give you what you focus on.

First, you must understand how powerful your brain is. Whatever you think about, your body will follow suit. I heard a true story a while back about a guy that worked on refrigerated box cars. The man was deathly afraid of being locked in a car and freezing to death. It happened one weekend that the man did get locked in a box car he was working on. He tried in vain to summon help. As time went on, his teeth began to chatter. He moved around the best he could to get warm, he put some empty cardboard boxes around him trying to stay warm, all to no avail. His body temperature dropped dramatically and he finally came to the realization he would soon die. He tore off part of the cardboard and wrote a farewell note to his wife. On Monday, the other workers returned to find the man frozen to death in the car. The clincher, the box car refrigeration was broken, the car never got below 70 degrees. Henry Ford once said, “Whether you believe you can or believe you can’t, you’re right”. Your brain is powerful, what thoughts and beliefs do you allow to linger in your life?

Second, your brain does not register, “cant”, “don’t”, or “shouldn’t”. For example, when you’re attempting to eat healthy and you tell yourself, “I can’t have chocolate” or “ I shouldn’t skip exercise”; your brain goes into overload trying to figure out how to get chocolate and what ‘s the best excuse for skipping exercise. You must focus on what you can do and what you do want. Instead of saying, “I can’t have that”; change your thought to, “I can have anything I want, however, some things will get me to my goal quicker. Is this thing worth setting my goal back?” When you play the “I can’t have it” game with yourself, you also set yourself up for needless guilt trips resulting in poor productivity and unfulfilled dreams.

Finally, your brain will deliver whatever you are focused on. If you focus on what you don’t want, you will probably get more of what you don’t want. If you focus on what you do want, your brain will connect with your body and move toward the outcome you do want. Instead of focusing on, “I don’t want to be sick” or “I don’t want to be heavy”, reframe that to , “I live a healthy life”, or “I eat healthy so that my body is healthy”. Make your statements positive, present tense, “I am” or “I do” verses “I will” or “I want to”. For example, if you say to yourself “I want to lose weight”, your brain will keep your body in a state where you always need to lose weight. In contrast, if you say, “I eat and exercise in ways that keep my body healthy”, you will successfully accomplish what you set out to accomplish.

Choose your focus carefully. Remember your body will deliver whatever thoughts you carry in your brain. Choose to focus on what you can do and on what you really want. You can choose how you think, thus you can choose the outcome you desire for your life. Practice healthy, positive thoughts and live and healthy, positive life.

Possiblities

2010-05-20T09:24:00.000-07:00

Dreaming, thinking about the possibilities in life; you were born with the ability to imagine what life can be like. As a child, you may have dreamt of becoming a Doctor, Teacher, Astronaut, or Cowboy. Maybe your dream was about traveling to far off lands and conquering mountains. Somewhere along the line however, your dreams got derailed. People told you, “It can’t be done” and you lost sight of your dreams. Dreams about the possibilities in life are the things accomplishments are made from. Giving yourself permission to dream, asking yourself a few simple questions, and planning the neccessary steps can give you the momentum you need to make your dreams come true.

First, you must give yourself permission to dream.. Children have no problem dreaming. All too often, however, past disappointments or negative people stomp on those dreams. Deciding to accept these limiting beliefs as true, and playing the movie over and over again, stiffles your ability to move forward. .Begin today tearing up the old script and starting a new one. Look at your life from the perspective of new and better possibilities and unlimited thinking, and then be empowered to "go for it". This is the time you say, “What if I could do ANYTHING?! What if I had to chance to start fresh and make everything work out just the way I want it to?!” Understand that you don’t need to listen to the dream stealers, naysayers without hope. You can make a conscious choice to change their words and begin mentally creating the life you want.

Secondly, ask your self a few questions to get your mind working. Try this exercise I learned from Brian Tracy, close your eyes and pretend that in the time your eyes are closed you are instantly transported five years into the future. What does your life look like? What kind of car do you drive? What are your relationships like with your family? How do you spend your free time? What does your body look like? What is your health like? What is your spiritual life like? Take a moment after you open your eyes to write down the things you saw in your minds eye. These are the building blocks that will enable you to accomplish your dreams.

Finally, dreams without plans are merely wishes, so begin formulating a plan. Choose one or two areas you can begin working on. If you see yourself spending quality time with your family, begin looking for ways to make that happen. If your goal is to remove fifty pounds from your frame, set a course of action such as joining a program that can help you get there. Whatever you choose to work on, set a written plan out then simply BEGIN. Most dreams lay in the dust simply because the dreamer chose not to begin. Always move toward action. Small steps daily will get you where you want to be. Plan the daily actions that move you in the direction of your goals.

It’s high time to give yourself permission to dream. Take time to think about what you want your life to look like and set a plan into motion. Get help from a quality coach or mentor that can encourage you and give you guidance as you move along in the process. Beginning right now, you can make your dreams reality. Life is too short to not pursue your dreams.

Create Your Life

2010-05-19T13:04:00.000-07:00

Many people go through life perpetually frustrated and unhappy. They determine early that their current situation and circumstances are inevitable and nothing can or will change. People settle into jobs they dislike, relationships they find unfulfilling and bodies that don’t perform. They settle for second best or sometimes worst, because their future vision, their ability to see future possibilities, is skewed or completely shot. We all start out as children full of dreams and possibilities, yet somewhere along the road those dreams disappear or get buried far into the subconscious; buried by dream stealers, naysayers who say the dream can not possibly become reality and reaching for the stars is fantasy. You can become the author of your life’s story, building and maintaining the motivation to fulfill your dreams. Creating the recipe for your success requires two key ingredients; a decision and determination.

Every successful person has had a turning point in their life where they made a clear, specific, unequivocal decision. They decided, “I’m not going to live this way anymore.” You see the only thing between you and something better is a decision. Decide to move from thought processes that leave you mired in unfruitfulness to thought processes that leave you overflowing with abundance. Abundance not just in monetary means, but also living in abundant and fulfilling relationships, working on a gratifying career path, steeped in satisfying spiritual serenity , and relishing the joy of physical wellness. One decision can turn your life on a dime and move you to your goals.

Creating the life you want requires only one other ingredient, determination. You must determine that nothing will stop you from achieving your goal. Every person who was ever successful at anything has suffered setbacks. The only difference between people who achieve their goals and those that don’t, are that successful people get up after setbacks surface and continue heading in the right direction, unsuccessful people simply give up. Most people give up right before they succeed. Develop the determination to stick to your guns despite circumstances.

Decide this year to make changes. You can decide to leave status quo behind and move forward toward exactly the life you want. Develop the determination to keep on keeping on no matter what. Step up from set backs. That kind of determination comes from a deep seated motivation which we’ll discuss next time. Prepare to launch, the stars are not so far away.