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Archive for www.carolebert.usana.com

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

How sharp is your brain and are you giving it the respect it deserves?  After all, without your brain you have nothing!  Just like you need a wellness program for your heart so you don’t have a heart attack, you also need a wellness program for your brain so you can keep working on all cylinders.

Just think about what your brain does for you every day:  paying attention, receiving and recognizing information, learning and remembering, communicating, solving problems, making decisions, supporting mobility and regulating emotions.  Are these not essential functions you can’t do without?

Here is something to consider.  The brain needs adequate blood flow to function optimally, and when blood flow is slowed or blocked—because the heart isn’t pumping properly or the arteries are filled with plaque—brain tissue can become damaged. Elevated blood pressure, cholesterol and blood sugar can all impair blood vessels leading to the brain and can cause strokes or mini-strokes that can lead to subsequent cognitive decline, called vascular dementia. 1

A well-fed, rested, and oxygenated brain is necessary for mental resilience and peak performance amid stress and uncertainty. When all other things are equal, mental resilience is the factor that really distinguishes top leaders. 2

What this means is in order to keep your brain in top shape, you need to pay special attention to issues like nutrition and exercise to prevent high blood pressure, cholesterol and blood sugars which can also lead you down the path to obesity and Diabetes.  In other words, you need a wellness plan for your brain, not just for your body. Here are two important first steps.

FOOD and your Brain. 

Our food system is killing us. In the U.S., more than 2/3 of the population is now overweight or obese, and heart disease and stroke are killing more than 700,000 people every year. The food you eat not only has a direct impact on your physical health but your brain health as well.

Here are some tips:

  1. Plan ahead for what you will eat each day so you don’t get caught eating foods that cause you to be sluggish.
  2. Keep healthy “low glycemic” snacks in your desk and car when you get busy and are hungry.
  3. Consider a Food Diary to keep track of how different foods affect your mood and mental sharpness.
  4. Create a list of healthy brain foods that work for you and keep them in stock.
  5. Reduce sugar intake as too much is harmful to the brain, inducing inflammation, oxidative stress and poor insulin regulation.
  6. Nourish your brain with a plant-based high antioxidant diet with lots of fresh vegetables and fruits which can improve memory, learning and overall cognitive performance.

EXERCISE and your brain.

Research shows that physical exercise enhances cognitive function. One reason might be because it increases of brain-derived neurotrophic factor (BDNF), a protein that improves learning, memory and higher thinking by stimulating growth of new neurons and helping existing neurons stay alive. 3

People who exercise regularly and are physically fit have a much bigger hippocampus, which is your memory center. The more you walk, the bigger your hippocampus will get and the less you will be at risk for brain decline. One study showed that walking one mile a day lowers the risk of Alzheimer’s disease by 48%. 4, 5

If you are need a boost to get going, here is a simple plan to get yourself up and “walking” and building a new healthy brain habit.

Week 1:  Walk 3x/week for 10 mins

Week 2-7:  Increase the length of time you walk by 15 minutes each week until you reach 40 minutes

Maintenance:  Stay at 40 mins 3x/week

Surely you have a little time each day to walk, especially if it is a drug-free opportunity to sharpen your thinking.  Take charge of your brain health today, start making simple lifestyle choices related to food and exercise, and you can remain at the top of your game for as long as you desire.

  1. http://time.com/4931877/keep-brain-sharp-prevent-alzheimers/
  2. https://www.inc.com/leigh-buchanan/4-brain-superpowers-you-need-to-be-a-successful-leader.html
  3. https://www.mindbodygreen.com/0-21099/7-natural-ways-to-boost-your-brain-power-sharpen-your-mind.html
  4. https://sharpbrains.com/blog/2015/11/04/can-you-grow-your-hippocampus-yes-heres-how-and-why-it-matters/
  5. http://www.pcrm.org/sites/default/files/pdfs/infographics/infographic-alzheimers-prevention.pdf

 

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!

 

 

5 Ways to Feel More Self Love

Let’s face it—feeling self-love is much easier said than done. Especially when we live in a society obsessed with Snapchat-filter perfection. We constantly see others obtaining status, owning the latest and greatest technologies, going on dream vacations, and living in a big house on a hill with the perfect family.

It’s no wonder we often feel like we don’t measure up.

Even worse, we begin to tell ourselves lies. We start to think that we’re weird, poor, ugly, awkward, not smart enough, or even too smart. In short, we feel like we’re never enough.

But what if we’re wrong?

What if you were good enough, just the way you are? In this very moment?

When it comes to love, it’s often easier to give it to others. But showing yourself love is just as important, maybe even more so. Here are five ways you can start showing yourself some much-needed love today.

1–Make a List of Your Positive Attributes

How often do we take the time to praise ourselves? If the answer is “rarely” or “I don’t even know what self-praise is,” let’s fix that, pronto. Try writing out a list of your positive attributes and take time to reflect on it every day.

When putting together your list, instead of being super generic in your attributes, try to be specific and have a little fun with this. (And then get really wild and add one or two new attributes to the list every week.)

For example: “I always give genuine compliments to others.” Or: “I’m non-judgmental and I always try to see things from another person’s point of view.” Or: “I have a nice singing voice and my husband/wife/next-door neighbor/puppy (woof!) loves it when I sing loudly when doing the dishes.”

Another tip? Along with the positive attributes list, try making a list of the things you are grateful for. Showing gratitude can go a long way into helping you out of self-defeating and negative thinking patterns.

2–Take Time for Yourself

Maybe you’re a super busy mom with adorable but rambunctious children. Or maybe you’re a hard-working sales rep putting in 60 hours+ of work each week. Your time can start to feel like it doesn’t belong to you anymore, and far too often you may feel like stretched taffy pulled too thin.

But how can you fully give to your children or to your job if you haven’t given anything to yourself?

This may mean taking extra time for yourself to meditate. It could mean curling up with a good murder mystery for a half hour before bed or indulging in the latest episode of your favorite guilty pleasure.  It could mean making it to your daily Jazzercise class or going to a weekly yoga class. It could even mean making a delicious snack for yourself and not sharing it with anyone.

The bottom line: fill your own cup first before you share with others. And don’t feel guilty about it. Just do it.

3–No More Negative Self-Talk

Another way to show love for yourself is to quit with the negative self-talk.

Seriously, stop. When you call yourself a name or criticize yourself, you are shrinking yourself from a human being of value down to a single element of yourself that you don’t like.

This can be a hard habit to quell, but it’s one that can have truly astonishing results. Think about it. You wouldn’t tell a 5-year-old that their crayon drawings look terrible. You wouldn’t tell your best friend that they’re hopeless for not knowing how to do their taxes online. And you certainly wouldn’t tell your loveable Grandma that she’s a basket case every time she smears pink lipstick on her teeth. (At least let’s hope you’d never do this.)

Yet how often do we berate ourselves and think negative thoughts like “I’m so stupid” or “I never get anything right”?

Instead of thinking of yourself as a total dumb-bat, rephrase the way you think about things. Try this instead: “Okay, so I don’t know how to relight the pilot light on my furnace. But there are YouTube videos that can probably teach me how to do this.”

4–Don’t Compare Apples to Oranges

Everybody is different. You don’t look the same, act the same, speak the same, or have exactly the same mind and heart and experiences as anybody else. You are a unique individual. Embrace it.

To make my point, let’s look at fruit. Say you are an orange. You are tangy-sweet, smell like a citrus-flavored candle, and are round with a thick skin. As an orange, why would you compare yourself to an apple? Or if you’re a strawberry, why look at a kiwi and think you’re somehow less? Every fruit has a little something to bring to the fruit salad. Likewise, we all have something unique to bring to the table.

5–Leave the Past in the Past

If we’re being real, life isn’t always hunky-dory and chances are you might have some old emotional wounds or negative memories lingering on the surface in the present moment. If you find yourself dwelling on an old memory you’re not too fond of, catch yourself and say, “I’m not that person anymore.” Because truthfully, you aren’t. You don’t have to be defined by mistakes or incidents from the past.

Another thought—try accepting where you are right now, in the moment. Sometimes we give ourselves a hard time simply because we are feeling emotional. We feel like we need to be stronger. But it’s okay if you might be feeling a little down about something. Instead of beating yourself up for feeling down or emotional, give yourself permission to feel the feels for a bit. And then let it go and move on to greener pastures.

Allow Self-Love into Your Life

Self-love isn’t something you arrive at overnight. But by taking small, daily steps, you can begin to truly appreciate your uniqueness. You absolutely can love yourself just the way you are (and I sincerely hope you will).

After all, you’re pretty flaw-some.

How do you show yourself self-love?

FREE Webinar to Heal Your Gut

Your Microbiome: The Missing Link in Achieving Optimal Health
The microbiome is the community of trillions of bacteria that live in your digestive tract and elsewhere throughout your body. Collectively weighing about three pounds – the same weight as our brain.
When your microbiome is balanced, you have good digestion, clear thinking, balanced mood, and glowing overall health. When your microbiome goes out of balance, however, you risk such symptoms as brain fog, depression, anxiety, bad skin, insomnia, obesity, diabetes, and cancer.
Thursday, January 25th, 2018
6:00Pm – 7:30pm (Pacific)
7:00pm – 8:30pm (Mountain)
8:00pm – 9:30pm (Central)
9:00pm – 9:30pm (Eastern)
Join this Webinar and find out:
1. What the microbiome is, why it is your greatest wellness ally and why it is changing conventional medicine
2. What Functional Medicine is and how it is different than conventional medicine
3. 7 Ways to Build a Healthy Microbiome that can change your health dramatically
 Want to attend?  Click below to ask for the link to this FREE Webinar with Dr. Karen Wolfe, Wellness Physician

Click here 

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

 

What is a Sugar Cleanse and Do I Need it Now?

“Cleanses” have become super popular but not everyone understands what it is and why it is important.  No, I’m not talking about cleansing something off the outside of your body.  I’m talking about doing an inside job.  So let’s explore what cleanses are all about.

The Dictionary defines cleanse this way:  to rid of impurities; to remove toxins from the body.  Body cleanses have been around for centuries.  From the Egyptians to the Romans, people have always tried to rid their bodies of toxin build up.  And today we live in a toxic soup from exposures to toxic cleaning products, toxic fabrics that touch our bodies all day long and even at night, toxic mattresses, toxic air, toxic “new car smells” (yes that is called off-gassing from chemicals used). And then there are all the toxins on food we eat, whether fresh or packaged.

But what does that have to do with doing a sugar cleanse? Did you know that sugar is toxic to the body?  Maybe it wouldn’t be if we ate less of it, but presently we consume on average, 200# of sugar per person per year.  Our ancestors consumed about 22 teaspoons per year which was fine for the body to deal with, but today we are overloaded with it to the point that our bodies respond to as a toxic substance.  And therefore sets us up for “inflammation” which is now the root cause of nearly all chronic disease.

So how did we get so overloaded with sugar?  Back in the 60’s the sugar industry was studying the effects of sugar on the body and noticed a link with heart disease, so of course stopped the study and pivoted over to high cholesterol and high fat being the culprit.  https://www.npr.org/sections/thetwo-way/2016/09/13/493739074/50-years-ago-sugar-industry-quietly-paid-scientists-to-point-blame-at-fat

Because of this most major health organizations got on board promoting low fat diets including the healthcare system. And to help out the cause, the food industry then created a myriad of low-fat food options, which coincidently were also high carb which translates into high sugar once it breaks down in the body.  So we started a grand experiment of the worst diet for health (high carb, low fat) which has led to skyrocketing rates of obesity, Diabetes, and many other chronic diseases, which we know today are related to inflammation. http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0057873

So back to sugar as the culprit.  We now recognize the link between sugar and heart disease but also to cancer as well.  https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1819573

https://www.sciencedaily.com/releases/2017/10/171013103623.htm

This is serious! And it is not getting any better since the food industry has upped their game with more sugary snacks on the market that are even bigger than ever.  You see it every day – giant sized candy bars, giant muffins, giant bagels, giant bags of chips, etc.  In addition if you are a label reader of food packages, you will see sugar has been added to 75% of all packaged foods.  A very subtle way to get us to like the taste of a product and so we want more and more.  Yes, most of us are addicted to sugar and can’t seem to stop.

Why can’t you stop eating sugar easily?  Because it is 8 times more addicting than cocaine.  It actually “hits” the brain at the same location as drugs which causes the release of “feel good” hormones and of course the addiction cycle continues.

So what is a person to do?  It is not easy to just stop or just cut back because of the addictive property of sugar overload.  That is where a sugar cleanse becomes useful. It is a process that allows your body to release the hold that sugar has on you by bringing your blood sugar back into control which in turn stops those incessant “carb cravings”. It changes your chemistry and gives you back the control you need to resist sugar and appreciate the taste of whole natural foods.  And they taste really good once you re-educate your palate.

Here’s what a quality sugar cleanse can do for you:

  •        reduces the load of toxins going into your body
  •        helps speed the process of removing toxins from your body by adding in cleansing foods.
  •        removes the most inflammatory foods and helps you identify foods that you don’t tolerate
  •        helps heal your gut which is one of the greatest locations for inflammation in the body.
  •        gives you tools that you can use in your everyday life after the cleanse.
  •        supplies optimal foods that fuel your body.
  •        supplies pharmaceutical grade micro-nutrients to combat free-radical buildup
  •        gives you support and holds you accountable.

What I find interesting is that the healthcare system probably won’t recommend this strategy for clearing your body from sugar addiction, probably because it doesn’t require using any drugs.  So if sugar is an issue for you, why not give a sugar cleanse a try.  Of course, beware of any sugar cleanse that is loaded with sugar!  So read the labels and make an informed choice, and then go for it.  

How might this help you with your New Year’s Resolutions?

Click below and share your ideas with me.  And if you are looking for a quality sugar cleanse, ask me about that too!

Connect with Carol

Be well on your wellness journey!