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Archive for Wellness Coaching

Self Care Biz Tips for Bizy People: H = Happiness for Health

When is the last time you have been really happy?  Like “laugh out loud” happy.  Just because you are an adult have you gotten so serious that you’ve lost your sense of humor, play and fun?  You were put on this earth to be happy and feel good, and if that is not happening for you, then it’s time for a do-over.  Time to seek out what truly makes you happy and then go after it!  So let’s start building a case for why you need to activate your happiness factor.

If you are happy your physical health improves and you live longer. Here’s what The Greater Good Science Center at UC Berkeley says about why being happy is so important to your wellbeing.  

  • Lowers risk of heart disease and blood pressure and reduces heart rate
  • Lowers cortisol (stress hormone) so you are better able to deflect stress and not let it  get to you
  • Combats disease and disability and you have fewer aches and pains
  • ·Improves immunity so you are less likely to get sick and, if you do, you have fewer symptoms

And from Dr. James D. Baird, author of Happiness Genes,  Happiness can alter your genes! The emerging science of EPIGENETICS reveals there are reserves of natural happiness within your DNA that can be controlled by you, by your emotions, beliefs and behavioral choices.  Yes you are in charge of your own happiness and if you activate it, your wellbeing improves.

But wait – there’s more!  If you live a healthy lifestyle you will be rewarded with the release of Happy Hormones.

Serotonin – regulates mood, prevents depression, makes you feel happy

Endorphins – makes you feel good, reduces anxiety and sensitivity to pain

Dopamine – makes you feel mentally alert

Are you impressed with these benefits of being happy?  And you can achieve this with NO DRUGS!  So as you face your future, arm yourself with “happiness” so whatever you choose to pursue, you will be ready, willing, able and “happy” to do it.

Let me help you get started by sharing my 10-Step Prescription for a Happier Life.

Mindfulness. Being in the moment allows you to correct any negative situation right on the spot and shift your thinking toward positivity.

Connect socially.  This is a great time to join new groups and expand your circle of friends. And try to find “happy” people while you’re at it!

Exercise daily.  This is a great stress reliever and provides that endorphin rush which is one of those happy hormones.

Balance your blood sugar by eating frequent small meals of organic, mostly raw, low glycemic foods and healthy fats like coconut oil and avocado. YUM!

Practice forgiveness.  Free yourself from past grudges.  After all, the person you hold a grudge against may not even know you are carrying around all that angst, so guess who suffers?  YOU – not them. Let it go.

Practice loving yourself.  Be selfish and put yourself first (finally) and ease up on that caretaker role that always puts you second.  This is your time to shine!

Pursue goals that excite you, bring you joy, reveal your true gifts and make you want to get up every morning in anticipation of having fun.

Surround yourself with positive people so you can catch the wave.

Live a life of meaning and purpose.  Hopefully you have already done this in your  career, but if not now is the time to regroup, go out there and set the world on fire!

Start every day with a happy practice. Write down 3 things you will do during the day that will make you happy, and your days will be filled with joy.

Now it is your turn to take action on what will make you happy.  Which one, or more will you select and how will you put it into action?  Or maybe you already have adopted a life of happiness so we would love to hear what you are doing and what difference that has made in your life.  Please share your thoughts!

Connect with Carol

Be well on your journey toward happiness!

Carol

 

Self Care Biz Tips for Buzy People: G = Gratitude Attitude

Fall has arrived and its a great time for an attitude check.  Sure you wish you were still in the summer mode, but this happens every year where we have to readjust back to those structured days of the “school year” calendar.  So instead of fighting it, why not take time out for some Gratitude.  We can never get enough of that to straighten out our thinking about life in general.  So here are my thoughts.

What are you grateful for from all your experiences that have made you the person you are now, and even set the stage for the person you will become.  It’s all about doing a life review and being grateful for what you have learned and what you still have to offer.  A bit like preparing yourself for a job interview, only now it is a life review as you prepare for your road ahead.

Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow.    Melody Beattie

One thing I’ve learned about being grateful is that it changes your attitude from negative to positive, makes you feel a whole lot better and gives you an appreciation of everything you have and have done. It’s like taking a happy pill without using drugs!

Gratitude feels so good because it is the state of mind closest to your natural state in which you were born to live.   Esther Hicks

Begin by making the statement – “I am grateful for” – and see how the rest of this flows from your experience using the acronym GRATITUDE.  I’ll get you started with my experiences and you can fill in with yours.

I am grateful for:

 G – Giving to others from my heart and soul for the betterment of all I have served

“Giving” is an expression of gratitude for our blessings. Laura Arrillaga-Andreessen

What is your response about Giving:

R – Relationships with co-workers who share all the joys and sorrows of my profession and became a second family to me.

No one who achieves success does so without acknowledging the help of others. The wise and confident acknowledge this help with gratitude. Alfred North Whitehead

What is your response about Relationships:

A – Administering a successful wellness business that has made huge difference in the lives of others.

Gratitude is the sign of noble souls. Aesop

What is your response about Administering:

T – Teachers from my past who modeled what business success looks like and guided me on my path.

One looks back with appreciation to the brilliant teachers, but with gratitude to those who touched our human feelings. The curriculum is so much necessary raw material, but warmth is the vital element for the growing plant and for the soul of the child. Carl Jung

What is your response about Teachers:

I – Intuitive hits that came once I had my feet on the ground with my profession and then further using my intuition as another powerful business tool.

Gratitude bestows reverence, allowing us to encounter everyday epiphanies, those transcendent moments of awe that change forever how we experience life and the world. John Milton

What is your response about Intuitive hits:

T – Transitioning to different roles throughout my career as my stepping stones to success.

I’m so grateful when attendees at my programs catch the “wellness passion” that I have and start taking control of their own health and become empowered consumers.  Carol Ebert RN, Wellness Specialist 

What is your response about Transitioning:

U – Understanding the many facets of the human condition – body, mind and spirit – and learning how to keep that all in balance.

When you know in your bones that your body is a sacred gift, you move in the world with an effortless grace. Gratitude and humility rise up spontaneously. Debbie Ford

What is your response about Understanding:

D – Deciding moment by moment the right course of action to achieve the best results for my business and all concerned

Each of us has cause to think with deep gratitude of those who have lighted the flame within us. Albert Schweitzer

What is your response about Deciding:

E – Enlightenment about the power I have to inspire others to be healthy by the example I set.

As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them. John F. Kennedy

What is your response about Enlightenment:

What feelings do you have when you read your responses?

Does it make you feel better and more grateful for all you’ve done and who you are?

Create your own gratitude list of how powerful your career has been in your life.  Continue to add to your gratitude list on a regular basis.

Enjoy the process!

Carol

 

Self-care Biz Tips for Bizy People: F = Forget About Barriers

Are you itching for a change but a little bit unsure as to whether you should leap into it? Are BARRIERS holding you back from making the change you desire? This is a good time to assess where you are in life right now and where you’d like to be in the future and what it would take to bridge that gap.

James Prochaska, author of Changing for Good: A Revolutionary Six-Stage Program for Overcoming Bad Habits and Moving Your Life Positively Forward  outlines predictable stages we go through when making a change. Are you in denial about making a change? Thinking about it? Planning how you will do it? In the process of making the change? Or have you already completed it? And looking forward to making another one?

Once you decide what stage you are in, it’s time to look at the BARRIERS that are holding you back from embracing change.  For me this is the big stumbling block so I have created a process you can try.

Determine what change lies ahead for you and write it as a Desire Statement on the top of a blank page.

Ex:  My desire is to retire in 5 years.  My desire is to change jobs.  My desire is to create my own nursing business.  My desire is to travel the world.

Create 2 columns below the Desire Statement.

Title column #1 “ Barriers”.   Title Column #2 “Possibilities”

In column #1, list 10 reasons why you can’t have what you desire.

Ex:  I can’t quit my job because I won’t have enough money to live on.

Now read this list and note how you feel.  Not great right?

In column #2, re-word each statement from column #1 as if it could happen.

Ex:  There are many different ways to make money that don’t require working for a boss.

Now read this list and note how you feel.  Better, right?

Fold the paper so the Barrier list faces back and the Possibilities list faces forward.

Hang this up where you will see it every day so you will be focusing on what is possible instead of what is holding you back.

If you know anything about the Law of Attraction, “like attracts like” and if you focus on positive possibilities you will naturally attract positivity into your life.  And the best bonus of all, you will have changed your attitude from negative to positive and will be attracting more positive people into your life as well.  Check out the book Ask and It is Given by Esther Hicks.

Doubt this could happen?  Just try it out for awhile and keep a record of all the progress you are making.  Start a “breaking barriers” journal.  You will be amazed at how those barriers will stop influencing you.

Here are 7 steps to help you tackle BARRIERS in your life.

B – Believe in yourself and the gifts you have to share with the world.  Only you have these gifts and others are waiting for you to share.

A – Adjust to living in a world where change happens all the time and is business as usual

R – Resist the temptation to be stuck in a job you don’t like because of the security of having a paycheck and benefits when there are other ways to achieve this

R – Resolve to listen to your intuition and what your body and mind are telling you to do.

I – Invest in the time to assess your situation, learn about other opportunities and take care of yourself

E – Examine barriers you are facing and determine if they are valid or negotiable

R – Rejoice in the fact that you have choices in life and you can be whomever you want to be and can do whatever you want to do to have a great life.

I coach high performing professionals who aren’t achieving what they want in life because of significant barriers.  Contact me if that is happening to you and you want help.

Connect with Carol

Self-care Biz Tips for Bizy People: E = Examine Your Options

Ready to make a lifestyle change that will make a difference in your life and health?  Looking for a framework to follow as you assess your next move?  I love the SOSPIE model of the National Wellness Institute: my go-to organization for personal and professional renewal www.nationalwelllness.org which uses a holistic model of living with YOU in the driver’s seat.

SOCIAL

As you embark on a new healthier path how does this affect you socially?  What networks and friendships will you leave behind and how will life be without them?  After all, your current social network could be enabling the same behaviors you want to change.

  • What current relationships do you have that may not be supportive for you?
  • What new relationships will you need to cultivate to support your new efforts?

OCCUPATIONAL

How supportive is your work environment when it comes to making a lifestyle change?  Have you tried before to make changes but not been successful because the environment was not conducive for your success? Make note of all the barriers so you are aware and not sabotaging yourself before you even start taking action steps.

  • What work challenges will you face?
  • What strategies will you need to implement at work to forward your progress?

SPIRITUAL

How would your belief about yourself change if you made a drastic change in your lifestyle?  Is your identity wrapped up in who you are now, and if you changed you would not be the same person? Would you feel lost without being the “old you”? Most of us feel spiritually alive when we are being true to ourself.

  • How will you manifest being true to yourself if you adopt a new lifestyle?

PHYSICAL

Is your body beaten down from all the years of stressful living?  It is never too late to bring your body back in shape for the next half of life.  And the good news is you can always find time to make health and fitness the priority it deserves.  You are in fact in charge of your own priorities and your own schedule. I write Jazzercise on my calendar before anything else takes away my time and after 10 years, it is working great!

  • What would you be willing to do to get your body moving on a regular basis?

INTELLECTUAL

You’ve been functioning at a highly cognitive level but you do need to provide your mind with some balance. All that intellectual stimulation can be very stressful without a break once in awhile. You can “shift your gears” into intellectually stimulating activities that still enlighten your mind but aren’t so mentally heavy.

How will you keep your brain engaged without over working it?

EMOTIONAL

Are you ready to accept the emotional impact of changing your lifestyle?  After all you may not be the same person you have already been once you change your behaviors. Since I believe in preventing problems before they arise, here are questions for you to address before you enter your next phase of your great life.

  • What does my lifestyle look like now and how will I manage myself without being that way?
  • What steps do I need to take to prepare for a smooth transition?
  • What does the next half of my life look like and how will it make me feel? (Very good I hope!)

Hopefully this framework will help you move forward successfully into your new healthier lifestyle.

So busy working on your “dream” career that you aren’t taking time for your most important asset – your health?  You know what they say – if you don’t have your health you don’t have anything!  So why not create a business plan to do just that. Here are 9 foolproof steps to guide you on the journey.

BIG DREAM Process

  1. Collect your own data.

Start paying attention to what other business leaders are doing to stay healthy.  Schedule a coffee date and ask them these questions:

  • How did you decide to integrate health practices into your business?
  • What was the biggest challenge you faced?
  • How did you overcome this challenge?
  • What was the biggest surprise you found?
  • What is your life like now vs before?
  1. What do you love to do that is healthy for you?

Pay attention to all the things YOU love to do. Which ones would benefit your health? This could be a relaxation strategy, or a physical activity, or a modification in your work schedule – you decide! If this becomes pleasurable rather than a chore, you are more apt to continue doing it for the long haul.

  1. Visualize doing it on a regular basis

Make it real for yourself by thinking about what it would “feel” like to actually integrate this into your day.  Are you feeling better? Do you have an overwhelming feeling that this really fits into your day?  If you get positive feedback then how willing are you to give more time and attention to taking action on it?

  1. Identify Barriers

Create a document with two columns.  Label one column “Barriers that stop me from doing what I love”.  Now list all the barriers that stand in your way of doing this for the rest of your life. Be honest and list at least 10 reasons.  Now reflect on how you feel when you read this list.

  1. Identify Possibilities

On the same sheet with two columns, label the second column with “Possibilities that could happen if there were no barriers”.   Now re-word each statement in the left column from what you can’t have to what you can have.

Ex:  Barrier = I don’t have the time to do what I want.

Possibility = I have more than enough time to make happen whatever I want.

  1. Focus on Possibilities not Barriers

Now reflect on the list of possibilities and how does reading it make you feel?  Which list gives you a good feeling?  Throw the list of barriers away and post the list of possibilities in a prominent location where you see it every day and remind you of how good it would feel.

  1. Set Your Intention

Once you have done the prep work, you are ready to set your intention on manifesting what you want to happen in your life.  Write it down and include an “end date” when you will have launched yourself into your new direction toward optimal health.

  1. Practice Visualizing

It is fine to set an intention and determine when that will happen, but sometimes we give up on our dreams because we don’t keep the fire alive.  Schedule a regular time to practice visualizing your big dream daily or weekly.  Back it up by creating a DREAM BOARD that hangs prominently where you see it every day to keep that picture alive in your head.

  1. Keep an Evidence Journal

If you do all these things how will you know if it is paying off?  In a journal, record all the baby steps and progress you have made moving forward toward your goal.  Some things may seem insignificant, but when you add them all up a bigger picture emerges.  Reflect on this regularly to provide evidence that your Big Dream is actually starting to manifest.

And that is how you bring BIG Health DREAMS into REALITY.

 

Enjoy the process and be well on your Journey!

 

Self-Care BIZ Tips for BIZY People: C = Calming Your Busy Mind

I am a “busy business owner”, always on the move and always doing more than I need to.  An “energizer bunny”.  It seems to be a trait of many fellow business owners that we don’t want to slow down.  What I have noticed however is I get so busy “doing” that I don’t take enough time “being”.  And by doing all the time, I miss out on a lot of what is great about my work.  In an effort to correct that, I (sadly) have to schedule time on my calendar for relaxation and reflection – which is apparently what we have to do today to get any free time for ourselves.  As crazy as that seems, it actually works and is a great tool if you are looking for a way to build time into your day for YOU!  So pull out your calendars and create some space for you every day where you can REFLECT on all that is great about your life and what lies ahead.  Here are a few steps to follow.

R – Realize what is happening in the present moment

If you are either caught-up rehashing something in the past or projecting into the future, you have totally missed what is happening in the present moment.  And that is all we have! Take a breath, and pay attention to the “right now” time and what is in your mind.  Is it what you want to be thinking about?  Is it serving you well or making you stressed?  Is it negative or positive?  Right here – right now, think about something pleasant and stay with that thought, and your body and mind will thank you.

E – Escape from your current focus and take time out to think

Now that you have adjusted your thoughts toward positivity, stay there for awhile and think of all the things you are grateful for.  As you continue these thoughts, you might notice a smile creeping in on your face as you ponder what is great about you and your life.  How good does that feel?

F – Free yourself from distractions

If you are being challenged by this process in your present location, find a quiet and calm space.  Carve out a place that is free from distractions where you will not be disturbed.  Create your own getaway spot where you devote time for personal reflection and you feel good while you are there.  Just going into a room,  closing the door and asking not to be disturbed is the easiest way to accomplish this.

L – Let go of scattered thoughts

It may not be easy at first to “tame those obsessive negative thoughts” that keep popping into our heads all the time and distract us from our intention to focus on “good feeling” thoughts.  That is often because our minds are “over busy” – we have too much on our minds – which is a reflection of how busy our lives are.  So while you are in your quiet place with the intention of “quieting your mind”, know that when those thoughts creep in, just let them pass thru without spending time on them and return to your “happy thoughts” once again.

E – Enlist your imagination

Remember how fun it was to daydream and think of great things you could do and be?  We probably got in trouble at school because we weren’t paying attention –  but as a Stress Management Professional I now call it “visualization” and it’s a great relaxation tool we all need to cultivate.  When you set your imagination free to explore wonderful things, wonderful things can start materializing in your life.

C – Create a vision of your perfect life

Once you rekindle your ability to use your imagination, you can start creating a vision of what your perfect life might be.  Those thoughts are exciting  to explore as long as you allow them and don’t stop them.  One of my tendencies is to sabotage the process by coming up with all the reasons I can’t have or do something.  But in your imaginary world, you don’t have to add roadblocks to your perfect life.  All you need to do is put yourself in that life and enjoy it to the fullest.

T – Tend to your vision on a daily basis

Now this is the best part.  You get to become one with your perfect life every day.  Just take the time to go there and enjoy it thoroughly. And look at all these wonderful benefits – time out for yourself, relaxation,  enhanced positive attitude, less scattered thinking, feel better, enjoyment of setting intentions for a better life, surprising manifestations that are yet to be revealed.  Watch for them and be surprised when they happen!

So now it is your turn. Try to follow this process for a month and see what happens.  You might be surprised with the results and become a healthier business leader as well.  If you need support with this, feel free to contact me.

Have fun with this – and be well on your wellness journey.

Carol

Self Care BIZ Tips for BIZ-Y People: A = Awareness

Are you WELL  AWARE about what is going on with your health?  Sure I know you are ultra busy doing your daily to-do list, running from meeting to meeting, dealing with interruptions, putting out fires, eating out alot at lunch meetings, not always able to make healthy food choices, managing all your emails and social media, working longer hours than is humanly possible, missing out on family time, exhausted, never getting enough sleep, super stressed out – WHEW!  How do you keep it all in perspective so you don’t overdo?  Or have you already overdone?  And yes – your health and your career could be in jeopardy!

It’s time for some perspective on how you are living your life.  It’s time for some AWARENESS so you don’t crash and burn.  Here are some tips:

A – Allow time for yourself

Put ME TIME on your calendar every day.  If it’s not on the calendar it won’t happen. Before I fill up my week I schedule time for Jazzercise 3-4 times per week and that makes it more likely it will happen.  You may have to block out time for breaks and a “lunch hour” – yes, we used to give ourselves an hour for lunch, not 10 minutes to gulp down some fast food! You can also schedule an appointment on your calendar with yourself to do whatever helps you regroup and relax for a bit.

W –Weigh your priorities

What exactly is your goal for the day and how much time do you actually need to accomplish it?  Write it down and block out your calendar at the beginning of the day so when all the other distractions occur, you can better manage them by saying NO or delegating or making time on your calendar.  There is nothing more stressful than not getting something done you need to do before you go home, and then you either go home late to get it done, or you take it home and work on it in the evening during your family time. Not a great idea.

A – Act “AS IF” your life is manageable

The great thing about your brain is it responds to what you are thinking.  That can be bad if you are thinking everything is out of control, you’re frustrated all the time, you constantly use negative language –  your body then decides to open the flood gates to release stress hormones into your system and set you up for headaches, gut aches, all kinds of aches.  On the other hand if you think life is good, business is manageable, work is joyful, and only positive words come out of your mouth all day,  your brain can also be tricked into opening the flood gates to release “feel good” hormones and then you feel good and don’t have stress-related ailments.  So if you act “AS IF” all is well, then you will be well.

R – Reconnect with your true self

Who are you really, and are you fully expressing your true self in your work and home life?  If you are not being true to yourself, your body isn’t happy and you are setting  yourself up for stress once more.  If you are managing your own business, you must have started out believing that this is what you were meant to be doing – it was your destiny.  If it hasn’t worked out that way, then either it wasn’t your destiny, or you need to do some tweeking so the business reflects positively on you and your efforts and you don’t collapse and burn in the process. Take a day off to do some reflective work on whether this business is right – and HEALTHY – for you.

E – Engage with relaxation

When you are relaxed, there is no room in your body for a busy mind, stress, anxiety or sleeplessness.  Your body is calm and at peace and in a free and healthy state.  It is what your body wants and your mind can help you achieve this.  Do 10 slow deep breaths whenever you feel the stress building to activate your parasympathetic nervous system which is designed to calm you down. You can do this anywhere! Schedule relaxation breaks throughout the day and use techniques like tapping, progressive muscle relaxation, visualization of a calming place, or get some fresh air while taking a relaxing walk outside. Relaxation helps you create true awareness of how you are doing at any given time.  And it feels great too!

N – Notice how you feel in the present moment

The present moment is all we have and yet we often don’t stop and do a quick check on how you are doing.  You can set the timer on your computer, phone or watch to ping you as a reminder that it’s time to check in with YOURSELF.  Then do a quick body scan from head to toe to see if you are experiencing any stress, muscle tension, or pain and do some slow deep breathing to release the angst.   Also note your mental state.  Are you feeling negative or positive?  If you are feeling negative, say positive things like – today is a great day, I love being here, my colleagues are so fun to be with – or write positive words like, joy, peace, happiness, love.  These techniques will shift your mental state from negativity to positivity, and once again, your body will respond with less stress hormones and more relaxation.

E – Enjoy your life

Life – Balance should be your mantra.  If stress is the order of the day at work, then relaxation should be the balancing factor when you go home at night.    We don’t always make a transition from work to home and often carry the stress home with us.  Instead, use the drive-time going home to play enjoyable music or no radio at all. Look for great sights to appreciate like nature, a cool car you admire, kids playing – notice things that bring you joy.  Get out of your work clothes when you get home and put on comfy stuff that helps you complete the process of letting go of work.  Try not to bring work home if at all possible.

S – Sleep more

Most of us are exhausted!  Too much work and not enough rest will do that every time.  Getting enough sleep is crucial for what you need the most in your business –  cognitive functioning, good decision making, managing stress hormones, preventing weight gain and gut health problems and preventing mistakes.  Placing a value on 7-8 hours of uninterrupted sleep is a challenge, but can be life-threatening if it doesn’t happen.  Add sleep to your priority list and schedule your bedtime and wake time so it has a place on your calendar.  After all, if it isn’t on the calendar it won’t happen.

S – Stay focused

A major challenge for any executive with multiple responsibilities and interruptions is to stay focused to accomplish what needs to be done. Keep as much structure in your day to stay on track.  When distractions occur, use triage thinking to minimize the impact.  Is it life threatening? Deal with it.  Can it wait? Schedule it into your calendar at your convenience.  Is it not appropriate for your attention?  Delegate it.

Hope these tips will create more awareness about how you can take back your life at work and at home.

Be Well on Your Journey

Carol

Spring Into Feeling Good Again

Spring is on the horizon and I don’t know about you, but I’m feeling a little plump around the middle.  Even though I try to be active during the winter months, I still am less mobile and seem to rely on “comfort foods” more often.

But the sun is getting higher in the sky, and this means it’s time to start recreating my usual wellness lifestyle that I have let slide a bit.  And one of the best ways I know how is to partner up with a bunch of other people feeling the same way and doing a “Sugar Buster” program together.  After all, if it wasn’t for my addiction to sugar, I wouldn’t be eating all that sweet stuff that sabotages me every time.

Benefits

Kiss your carb and sugar cravings goodbye

Increase your energy during the day

Have more restful sleep during the night

Learn to control cravings, hunger and mood swings by balancing blood sugar

Achieve a more healthy, glowing complexion from detoxing and proper nutrition

Understand healthy eating, proper nutrition, and what supplements to take

Save money on your grocery bill with our healthy, delicious smoothies and recipe ideas

Be more productive in your home life, work and business by feeling great and maintaining focus

Build confidence with your new healthy self

Connect with other like-minded people

What you will receive

Two 45 min LIVE Coaching Calls by Dr Karen Wolfe,  Q&A Style

Direct access to your own sugar buster coach.

5 Day RESET Sugar Buster Kit (no stimulants, no hunger)

Access to the Sugar Buster Online Forum for support and to connect with other participants for ideas and motivation.

Shopping lists & recipes that you can personalize for your tastes so you know exactly what to eat that’s enjoyable and keeps you healthy.

Handouts, and tons of other resources to continue on with your health goals.

Lifetime access to Sugar Buster resources – You can repeat the program as many times as you desire.

So what do you think?  Want to join me?  Click here and tell me why you want to join in.

Connect with Carol

I’ll give you a call and get you all signed up with the products you will need.

Deadline is March 1 and the actual 28-day program starts March 12.

Hope to hear from you soon!  Let’s do this thing!

 

 

How to Create a Positive Mindset for a Positively Positive Year

What happens to you when negativity takes over and you can’t see anything good in your life, your work, your day?  Does it mean you are losing your mind, or are you just losing your perspective? Is there anyway to turn around “stinking thinking”?

I know what it is like to get caught up in negative thinking and it never ends well.  The more you focus on negative thoughts, the bigger and badder they get and the bigger the toll it takes on your body, mind and spirit.  Being in a state of chronic negative thinking can make you sick!

“Many negative emotions such as anger, fear, and frustration become problematic when those emotions turn into a more permanent disposition or a habitual outlook on the world,” explains Emiliana Simon-Thomas, PhD, science director of the Greater Good Science Center at UC Berkeley. And then you are at risk for ailments such as depression, heart disease, type 2 Diabetes, stroke, decreased immunity, inflammation.  http://www.health.com/heart-disease/can-negative-thinking-make-you-sick

So this is serious and no one wants to go down this path if they don’t have to.  But what strategies are available to break out of this cycle? Here are some ideas.

Awareness

Did you know you have control over your thoughts, and if you are always thinking negatively you can change that right on the spot?

Try this activity.  On a sheet of paper draw 2 columns side by side

In the left column, list all the negative words you can think of.

Once you complete the list, how do you feel?

In the right column list all the positive words you can think of.

Once you complete the list, how do you feel?

Notice that you feel better after writing the positive words and feel worse after writing the negative words.  So words matter!  Try to notice when you are using negative language and try to reframe it toward positive words when you catch it. This means paying attention to what you are thinking and correcting the thought before you speak it.

Practice

Now, identify what is leading to all the negative thoughts you are focused on and practice changing from negative to positive. Draw another 2 columns side by side.

List negative statements you make in the left column.  Ex: I get stressed out when I am at work.

Now rewrite each statement in the right column using positive words. Ex: I am grateful that I have the ability to provide support for people who need my services.

After you complete both lists, focus on the right column only and see if it changes your thinking from negative to positive.  Don’t give any attention to the left column because it will drag you down again.  Remember you have control over your thinking and you can only hold one thought in your mind at a time.  So choose which one you want to hold – negative or positive.

Tools

Positivity Self Test takes 2 minutes to complete. Your score provides a snapshot of how your emotions of the past day combine to create your positivity ratio. Do this as often as you want since it changes each time.  http://www.positivityratio.com/single.php

Loving Kindness Meditation.   This is a tool to improve compassion and resilience.  Practice it regularly to change your perspective. Access the recording from this link. https://ggia.berkeley.edu/practice/loving_kindness_meditation#

There are many ways to “refresh” your attitude and these are just a few.  As a wellness professional, I believe the answers lie within us. We just need to seek resources that will help us uncover our truths.  Bottom line is if you are stuck in negative thinking, make the decision to take a first step forward.  There are many resources available including wellness coaching to move forward with your goals.

If you would like a complimentary 20 minute laser coaching session with me just click here to contact me.

Connect with Carol

Be well on your wellness journey.

Carol

10 Step Guide for a Rockin’ New Year

The word TRANSITION means the passage from one form, state, style, or place to another = CHANGE!  Some of you are cringing thinking about change, but others are thinking – BRING IT ON!  How many transitions are you experiencing right now?  

From holiday over-eating to New Year reckonings about weight?  From worrying about money to wondering what else you could do to increase your income?  From working in a job that you’ve outgrown to wondering what else you could be doing? From leaving the workforce to enter the world of retirement and not knowing how to adjust? Transitions are everywhere at any time and can be perceived as negative or positive.  I prefer the latter and have some thoughts to consider.

T – Trust your instincts.  Rather than be caught off guard when things change, take the high road and note what your gut is telling you about what it going on. Keep in mind the change you are experiencing might be just what you have been secretly wanting!

R – Reset your eating and exercise program.  Have you been stuck and know you want to get healthier but not sure how to make the first move? I’m sure you have dealt with this before, so reflect on what helped you be successful in the past and recreate those steps.

A – Adjust your thinking from I CAN’T  to  I CAN.  See yourself healthy, happy and whole.  Send time every day imagining yourself being your best and being grateful for all that you are and have.  Hang up pictures to visually represent what your goals look like so you can start living in that body even before you get there.

N – Notice what you need right now. Go outside right now for a walk.  Yes – right now!  By yourself!  Take a notepad and pen along because great ideas are sure to surface while you are walking and you may want to write them down before you lose them.  Focus as you walk on what you really need right now to move forward thru this transition. This will be your starting point.

S – Set goals in alignment with your values to create the life you love.  Have you ever taken the time to really ask yourself what you want? Yes, you know what your parents want for you, what your kids want, what your partner wants, and what you “should” want.  But what do you really want?  Write down 3 dreams you have for a more complete life and post it where you can ponder it.

I – Integrate all your skills into a single focus.  By now you have probably acquired a lot of great life and work skills that make you the fantastic talented person you are.  During this transition, you might find that it is time to put them all to good use and see what emerges.  Write down a list of everything you are great at – write until you can’t think of anything else – at least 30 things.

T – Train yourself for new skills.  After I had acquired all the skills I thought I needed in life, I opened up myself to what might be next for me – the key – being open to possibilities.  What showed up for me was “wellness coaching”, or some people call it “life coaching”.  When I was searching for “what’s next for me”, a friend coached me and after just 2 sessions, I had a new direction, a plan, and I was on my way again.  I loved the experience so much, I was trained to be a coach as well as a coach trainer.

I – Invite new opportunities.  When I was transitioning out of the workforce and into my own independent wellness business, I needed to figure out how to earn money while still doing the work I am passionate about.  Because I remained open to new ideas, I was presented with a way to help people get healthy as well as make the income I needed.  The key was to stay open to new ideas and give them a chance to see if they could work for you.

O – Own up to what is best for you. Not sure what direction to take as you transition?  Your guide should be how you “feel” about what you decide to do.  As they say, if it feels right – do it!

N – Now is the time to reinvent yourself.  I wrote a whole chapter on this in the book Wise Women Speak – Choosing Stepping Stones Along the Path.  My gift to you is a free download of this chapter by clicking here.   http://carolebert.com/meet-carol/free-ebook/

Enjoy the process of your transition.  Remember, it’s about the journey not the destination.  And above all make it fun!

Carol