It is so easy to get caught up in the daily demands of a busy household. Laundry, meals, driving to and from activities, meal planning and preparation...you get the idea, the list can go on and on. As a step-mother and mother of five, I felt lost in motherhood. I felt like I had lost my first name. I was always referred to as someone's mother, wife or daughter. Taking time to do something positive for myself felt selfish. I was always pushing my needs off to give to my family.
I learned the hard way, but I learned. I learned that taking time for myself, fulfilling my needs and doing things I enjoyed made me a better person and mother. One important lesson I have learned is that there is no Someday in the week. There is only Sunday, Monday, Tuesday, etc. If there is something important to me, I no longer put it off. Like the name of my business and my philosophy...Now's the time. Because there is no better time than now.
I say all this to encourage you to take care of yourself, to take time to do things you love. If you aren't sure what you would do...take the time to discover your passions. Taking time doesn't mean you have to "abandon ship". It can mean making small changes. Small changes like putting the things on your "someday list" on your "Today" list. This is one small change that can lead to BIG results.
Monday, June 29, 2009
Monday, May 11, 2009
Smile and Move
This short video is great. It speaks to my feeling of making every moment count, to live life to the fullest. To make NOW the time to get moving.
Enjoy!
Wednesday, April 29, 2009
Limiting Beliefs
We all have them. Beliefs we hold about ourselves. Some of them are what we call, Limiting Beliefs. We label them limiting because these beliefs limit what we think or believe we can do. For example, I enjoy training for sprint triathlons. Until recently I always thought of myself as a 3-4 mile runner. I never really ran more than four miles at a time. This belief about myself limited me from seeing myself as a person who could run say 8 miles. Believing that I could not run more than 4 miles and that I was a "4 mile" runner...did not allow me to be an "8 mile" runner.
So, how do you stop a limiting belief? The first step is simply awareness. Limiting beliefs can become part of our unconscious belief system...and we simply just go with it. Becoming aware that a belief is limiting you...is key. Bring it out into the open. With awareness comes possibilities, new understanding and new choices.
Take a look at your beliefs about yourself. What's possible if you were to break them open? What's possible if you didn't buy into it? How might you change your limiting belief into a more empowering belief?
Today, I ran 9.5 miles. I no longer see myself as a "3 miler". I've broke open that limiting belief and now imagine what's possible. Perhaps a marathon one day. (Something I never would have even thought about being that "3 miler".) What's possible for you?
So, how do you stop a limiting belief? The first step is simply awareness. Limiting beliefs can become part of our unconscious belief system...and we simply just go with it. Becoming aware that a belief is limiting you...is key. Bring it out into the open. With awareness comes possibilities, new understanding and new choices.
Take a look at your beliefs about yourself. What's possible if you were to break them open? What's possible if you didn't buy into it? How might you change your limiting belief into a more empowering belief?
Today, I ran 9.5 miles. I no longer see myself as a "3 miler". I've broke open that limiting belief and now imagine what's possible. Perhaps a marathon one day. (Something I never would have even thought about being that "3 miler".) What's possible for you?
Thursday, April 23, 2009
From a Worm to a Butterfly
The steps a caterpillar takes in becoming a beautiful, colorful butterfly is a great metaphor. I often speak with my clients about the comfort of their "cocoon" and how the cocoon represents our habits, routines...what we know...whether it's working or not...it's comfortable and safe.
To EMERGE as a butterfly...leaving the warmth and safety of the cocoon, requires six steps.
1. Determination: How hungry for success or change are you? Your want or hunger will fuel your motivation to see the results or changes you want. How big is YOUR want?
2. Inspiration: Why do you want what you want? What is inspiring your to see the growth you desire? Where will you get inspiration from?
3. Vision: What is your vision for yourself? What are you trying to accomplish? How will life look different after you have emerged from that cocoon? (Flying like a butterfly instead of laying in a cocoon!)
4. Initiative: You must take action to make it happen. Ask for help, do research or just take small steps forward. Chew a little, rest, chew a little more, rest. Just start nibbling.
5. Network: Create strategic partners, create a support system - ask for assistance. Who can support you in making the changes and taking the small steps? How will you create the support?
6. Believe: Rid yourself of negative and limiting beliefs. Believe in yourself. You are no longer a worm, you are a beautiful butterfly. How will you accept this new belief? Write an affirmation for yourself and post it somewhere you see it everyday and repeat it to yourself constantly.
What's ready to EMERGE in you? What's keeping you in the comfort of the cocoon?
Imagine the possibilities living life as a butterfly...free to fly above the trees, take nectar and pollen from flowers...spreading your beauty throughout the land.
To EMERGE as a butterfly...leaving the warmth and safety of the cocoon, requires six steps.
1. Determination: How hungry for success or change are you? Your want or hunger will fuel your motivation to see the results or changes you want. How big is YOUR want?
2. Inspiration: Why do you want what you want? What is inspiring your to see the growth you desire? Where will you get inspiration from?
3. Vision: What is your vision for yourself? What are you trying to accomplish? How will life look different after you have emerged from that cocoon? (Flying like a butterfly instead of laying in a cocoon!)
4. Initiative: You must take action to make it happen. Ask for help, do research or just take small steps forward. Chew a little, rest, chew a little more, rest. Just start nibbling.
5. Network: Create strategic partners, create a support system - ask for assistance. Who can support you in making the changes and taking the small steps? How will you create the support?
6. Believe: Rid yourself of negative and limiting beliefs. Believe in yourself. You are no longer a worm, you are a beautiful butterfly. How will you accept this new belief? Write an affirmation for yourself and post it somewhere you see it everyday and repeat it to yourself constantly.
What's ready to EMERGE in you? What's keeping you in the comfort of the cocoon?
Imagine the possibilities living life as a butterfly...free to fly above the trees, take nectar and pollen from flowers...spreading your beauty throughout the land.
Thursday, April 9, 2009
Top 10 Ingredients to a Successful Visualization
Anticipating an event, competition, or a stressful situation can cause people to feel anxious, uncertain or even fearful. Anticipating the start of race, giving a presentation or giving birth (flying in a plane) can all elicit anxious feelings. When we focus on our “what ifs” that can run through our minds the anxious feelings only increase. The “what ifs” also play out in our minds in not only words, but in pictures as well. Our “what ifs” are the movie we’re living. What you see is what you believe.
Many of our challenges in life, sports and in business can be handled by changing our “what ifs”. How many times have you imagined an outcome to a life event that you were certain would not be favorable? The event probably went just as you imagined, right?
Champions in life, sports and in business use visualization strategies to overcome feelings of anxiety, perform at their best and to increase their energy and enjoyment. Every visualization has 10 important ingredients.
1.Begin by relaxing.
A relaxed mind equals a relaxed body.
Quiet your body and your mind. Relax your breathing.
2.It must be real, right now, in the present moment.
3.Use all of your senses.
Actively engage what it feels, tastes, smells, sounds, and looks like to perform exactly as you would like to.
4.Use repetition and small doses.
Practice your visualization in small doses. Start out with 5 minutes. Stop. Then do it again for just 5 minutes. Try to increase your time to a maximum of 20 minutes, two to three times a day.
5.Use different perspectives.
Imagine seeing yourself perform through the lens of a camera. Try the zoom lens and the wide lens. See yourself from the front, the back, and the side. See it from your mind’s eye and as an observer.
6.Utilize your emotions
Feel your excitement, your pride, as you visualize your performance.
7.It’s time to be perfect
The best time to be a perfectionist is in your visualization. See yourself performing perfectly.
8.Use past successes to fuel and energize you.
Recall past successes. Recall the emotions, your senses to energize and build your confidence.
9.Incorporate affirmations
Utilize positive self-talk. Repeat affirmations to yourself.
10.Practice, practice, practice.
Like any skill the more you practice, the better you become.
Many of our challenges in life, sports and in business can be handled by changing our “what ifs”. How many times have you imagined an outcome to a life event that you were certain would not be favorable? The event probably went just as you imagined, right?
Champions in life, sports and in business use visualization strategies to overcome feelings of anxiety, perform at their best and to increase their energy and enjoyment. Every visualization has 10 important ingredients.
1.Begin by relaxing.
A relaxed mind equals a relaxed body.
Quiet your body and your mind. Relax your breathing.
2.It must be real, right now, in the present moment.
3.Use all of your senses.
Actively engage what it feels, tastes, smells, sounds, and looks like to perform exactly as you would like to.
4.Use repetition and small doses.
Practice your visualization in small doses. Start out with 5 minutes. Stop. Then do it again for just 5 minutes. Try to increase your time to a maximum of 20 minutes, two to three times a day.
5.Use different perspectives.
Imagine seeing yourself perform through the lens of a camera. Try the zoom lens and the wide lens. See yourself from the front, the back, and the side. See it from your mind’s eye and as an observer.
6.Utilize your emotions
Feel your excitement, your pride, as you visualize your performance.
7.It’s time to be perfect
The best time to be a perfectionist is in your visualization. See yourself performing perfectly.
8.Use past successes to fuel and energize you.
Recall past successes. Recall the emotions, your senses to energize and build your confidence.
9.Incorporate affirmations
Utilize positive self-talk. Repeat affirmations to yourself.
10.Practice, practice, practice.
Like any skill the more you practice, the better you become.
Monday, March 23, 2009
Be a Victor, Not a Victim
It's so easy to get into the mindset of being a victim. Easy to ask yourself why this or that happened to you? To feel like the sky is falling. To get so easily caught up in your own negative dialog. Feeling like a victim.
Feeling like a victor requires a perspective change. A victor sees challenges as opportunities. Opportunities to grow, learn, and expand. Overcome...be victorious!
However, when life feels like you are constantly on the receiving end of the "short end of the straw," it's hard to not feel like a victim.
So how might you move from feeling like a victim to a victor?
Here's some ideas:
1. Are you grateful? Check your pulse.
Find 3 things each day that you are grateful for. It can be as simple as your own pulse. Because having a pulse means you have been blessed being here. I'm sure there are others out there that would love to have a pulse...for one more day...but they don't.
2. Go out and do something nice for someone else.
Doing for others helps plant seeds for happiness. It also gets you out of your own rut.
3. Know that being a victim is an option.
You don't have to buy into the feeling of being a victim. You have a choice. Start one small action towards overcoming your situation. One small step.
4. See the challenge as an opportunity to overcome and be victorious.
Close your eyes and visualize yourself overcoming the obstacles. See how you will feel when your are standing, arms raised in victory. See how your life will be different, feel your strength.
5. Get support.
Sometimes a little support and guidance in seeing challenges as opportunities is needed. Research, ask friends, hire a coach.
Feeling like a victor requires a perspective change. A victor sees challenges as opportunities. Opportunities to grow, learn, and expand. Overcome...be victorious!
However, when life feels like you are constantly on the receiving end of the "short end of the straw," it's hard to not feel like a victim.
So how might you move from feeling like a victim to a victor?
Here's some ideas:
1. Are you grateful? Check your pulse.
Find 3 things each day that you are grateful for. It can be as simple as your own pulse. Because having a pulse means you have been blessed being here. I'm sure there are others out there that would love to have a pulse...for one more day...but they don't.
2. Go out and do something nice for someone else.
Doing for others helps plant seeds for happiness. It also gets you out of your own rut.
3. Know that being a victim is an option.
You don't have to buy into the feeling of being a victim. You have a choice. Start one small action towards overcoming your situation. One small step.
4. See the challenge as an opportunity to overcome and be victorious.
Close your eyes and visualize yourself overcoming the obstacles. See how you will feel when your are standing, arms raised in victory. See how your life will be different, feel your strength.
5. Get support.
Sometimes a little support and guidance in seeing challenges as opportunities is needed. Research, ask friends, hire a coach.
Monday, March 2, 2009
Preparing and Planning
Last night I gave a talk to a group of high school baseball players on the benefits of mentally preparing for both practice and games. Mental preparation for sports is a great parallel to life. Just as in sports it's important to prepare mentally for your day.
Mental preparation includes imagery, positive self talk, relaxation or arousal techniques. In athletics, these ingredients prepare the athlete for performance in allowing them to rehearse how they want their performance to go, stay relaxed and prepare a strategy. Having the mind rehearse the performance builds inner confidence, positive thoughts and thus a better performance.
In life use this principal to prepare for your day. Take the time each morning to lay out your day. See yourself handling a busy day with calmness, stay positive and work your plan. Visualize yourself handling the unexpected things with calmness and clarity. While you can't predict what exactly will happen in a day, you do have choices about how you react.
Your thoughts are in your control. Your thoughts direct your focus, confidence and performance. Think positively, direct your focus, plan your day, then confidently perform your best.
Mental preparation includes imagery, positive self talk, relaxation or arousal techniques. In athletics, these ingredients prepare the athlete for performance in allowing them to rehearse how they want their performance to go, stay relaxed and prepare a strategy. Having the mind rehearse the performance builds inner confidence, positive thoughts and thus a better performance.
In life use this principal to prepare for your day. Take the time each morning to lay out your day. See yourself handling a busy day with calmness, stay positive and work your plan. Visualize yourself handling the unexpected things with calmness and clarity. While you can't predict what exactly will happen in a day, you do have choices about how you react.
Your thoughts are in your control. Your thoughts direct your focus, confidence and performance. Think positively, direct your focus, plan your day, then confidently perform your best.
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