No more “shoulds”, just could.

Some of us look at a healthy activity as “ I should eat more greens, should get to the gym.” Sounds like someone scolding me inside my head. At times I need that, but on a repetitive basis, its not a very empowering statement and does not really motivate me. So, lets switch that to “ I could. I could take the stairs one time after lunch and see how it goes. It’s amazing what you could learn from taking that stairs for the first time.   Making one change starts the process. We think goals have to be big to get results. Start where you are; be consistent and you will get there. Action steps: How often are you using the word “should” vs. “could? ” Grab one “should” and change it to “could” and see how it feels. Generally much better than “should”! Continually grab should and substitute could. Find one small action step that you could take, and then decide when to take it. Make it “SMART”-simple/specific, measurable, attainable, realistic and timely.   You will get it done that way. Reward yourself for the work you have done, show compassion for yourself and others on your path to progress, no matter where you are on the journey....

Get SMART! Action steps toward better health

Could you take the stairs one time and the elevator the rest of the day? That is a start, a small action step. So lets make that a “SMART - doable goal.” In the next blog I will show you how one client made small action steps into sustainable healthy change. SMART GOAL- I will take the stairs,(S) one time (M), after lunch, on Tuesday (T)  and be aware of how my body feels after.- (The goals is realistic (R) and attainable (A) S- Specific- I will take the stairs M- Measureable- one time A-Attainable- Choose a staircase that is doable- not 34 floors like I tried one time R- Realistic- Stairs that you can realistically climb T-Timely- on Tuesday Action steps: Decide on one small action step that you could accomplish. Post it below; and tell us when you did it How did you feel after you accomplished it What did you discover, become aware of? Were you able to make it...

Small action step=BIG change

I used the idea of a SMART goal in a previous blog and used an example of taking the stairs. A previous client did that exact action step. His awareness from the action step blew him away. He found himself “sucking air” when he got to the top of 40 stairs. He was stunned at how out of shape he was, yet going to the gym was out of his schedule. We found a way to make it work. Let us know if you found a way.  We would love to hear from you.  Share your ideas, how did you made it work.  You never know whom it may help! His action steps: He parked his car 15 minutes away in the parking lot. He looked at how much time it took him and tried to increase his speed every few days. He continued to take the stairs once a day for a week and noticed how eventually he was less winded. He purchased a pedometer at a local store for $10 Decided to walk at lunch for 20 minutes 2 days a week. If he could not get it in- he pushed it to another day. In 6 months he was not taking the elevator anymore- had lost 15 pounds- had more energy and looking a new ways of fitting exercise...

No time to de-stress? Got 1 minute?

You really can do a lot in 1 minute and you don’t need an app. A simple reminder set on your phone can do. Stress is huge in our everyday lives. We’ve learned to dismiss it, numb it away with food, drink, or anything to dismiss it. Usually we just keep moving; shove it away, or deal with it later. The key is to be aware of how stress is building up. Action step Check into how you are feeling.  If your really ticked off, try to find a way to release the anger and you may find the deep breathing exercise to be helpful as your focus will be on your breathing. 1 minute deep breathing exercise Check in with how you are feeling before you start this exercise Rate your stress level from  1 to 5 Close your eyes and take a deep breath through your nose Concentrate on the feeling of air going through your nostrils. At the top of your breath (can’t breath in anymore) hold your breath for a count of 4 Then release the air again through the nostrils and see if the air is warm or cool Continue this process for about 4 to 5 times-which will usually last about 1 minute Rate your level of stress from 1 to 5   Let us know if it was...