Tired of making Excuses? Take this challenge!

Did you know that setting a goal you can’t get out of is the best type of goal you can make for yourself?

Sounds crazy I know, but let me tell you why in one word? 

Accountability!

Here is what I mean. Have you ever set a Big goal or intention where there was nothing else or no one else involved? It was just you and your great vision! You felt invincible, like you could do anything.

Then you had a terrible day!

What happened to your goal or intention? Did you follow through? Did you have the support you needed to keep the vision going? Or did you talk yourself out of it and possibly make excuses as to why you couldn’t or wouldn’t do it?

I am the first to admit that when there is no or support accountability linked to my goals, I tend to try to find excuses for not doing it. 

It’s just the way our brain works; it will choose the easiest possible route, every time.

So you need to make a conscious effort!

I also make sure to set small goals that align with the more challenging ones and celebrate my successes with something meaningful. 

So for example my goal this year is to finish strong in an Olympic triathlon, so I registered for a sprint triathlon in June first then the Olympic in September. I also have regular appointments with a coach that holds me accountable.

For support I let everyone that I care about know about my goals and encourage them to support me. 

The part I enjoy and look forward to most is the celebration!  I make sure to schedule in a massage, an art class or something I love to do to celebrate every month

We as humans need support and with support comes accountability.

So why am I telling you all of this?

My wish for you is for 2016 to be different and it’s not too late to start. 
I encourage you to stop putting it off, stop making excuses and start this week!
 
Ready for a challenge? 

It's simple:

Set a s.m.a.r.t goal and complete it!
(specific.mesurable.attainable.timely)

Then do it again next week and the weeks after that consistently.

It has to be something specific that is realistic with your busy schedule and that you are committed to doing. No matter how big or small.
Remember, it’s the small steps that you do every day that get you to your goals & vision!

Try this:
For example you want to lose 5 lbs, and you know that by adding movement and eating better it will get you there. So don’t focus on the 5 lbs, focus on the steps that will get you there.

So your goal would look something like this:

What: My main goal this month is to lose 5 lbs. in order to do that I will: do yoga one time this week, drink a veggie smoothie for breakfast and eat a delicious salad for dinner one day this week

When: I will attended the Tuesday 9am morning yoga class, drink my veggie smoothie on Wednesday morning before work and eat salad for dinner on Thursday evening.

How: 3 Steps I need to achieve these goals are:

1. Sign up for the yoga class
2. Schedule care for the kids
3. Grocery shop on Sunday for ingredients for my smoothie and salad.

Problems? Be sure to prepare for problems and the unknown. Have options waiting that will help you stay consistent when the unexpected happens.
 
Now it’s your turn. Try it and see how pleasantly surprised you will be when you reach your intentions and goals because are held accountable. 


You got this!

Much Love, Nancy

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*(Your name here)* 2016 GOAL CRUSHING PLAN

My Main goal this month is_______________ because I want to _________________.

In order to reach my main goal, my goals this week are _____________and __________and__________!

I will do these on______________ and _______________ and ____________and ___________________

The 3 Steps I need to take to achieve these goals are:
1.___________________________________
2.___________________________________
3.___________________________________
 
 
The people I will ask for support are:

_______________________________
_______________________________
_______________________________
 
 
When I reach my goals I will celebrate my successes by:

________________________________

________________________________


I will prepare for the unexpected by doing_______________________________________.

I will be heard, I will be consistent and I will follow through even on the days when I am not feeling my best! I will ask for support because I am strong and I am awesome!

(sign your name here) X________________________________________________

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Need extra support and accountability?? Remember the key to success is having someone there to support  you and  hold you accountable!

I would love to speak with you privately about your great vision and how I can help you get to where you want to be!

Join me in a complimentary 50 minute phone coaching session where we can talk about what you want most out of your life, but find you couldn't achieve it alone.

Here is what I have to offer you!

I look forward to hearing from you!
To your good health,
Nancy

How to never leave yourself behind!

Dodinsky's words were just words until something BIG happened to me.

As a mother,health & lifestyle coach, I was often the last one to take care of myself. 

I needed to help my family and others,find their way to joy and health. 

That's what I do. There is no time for me. 

Besides I would tend to my needs eventually.

Looking back now I saw that even though I "knew better" I often left myself behind to serve others and usually kept the left-overs for myself.

It started about a year ago....intense head, neck and shoulder pain that lasted for 3-4 horrific days. Not to mention the very bad  attitude to go with it! 

Those days were just about surviving the pain and asking myself "how can I just through it.

There was no joy, no happiness and no patience. 

My body felt drained of all it's goodness.

I was miserable and I bled bad energy & unhappiness.

I know because during those days, my 5 year old mirrored my emotions. It was ugly!

So I would nurse myself back to health, taking care of my needs for just those 3-4 days.

Once I felt good again, it was back to trying to be superwoman.

This quotes comes to mind:

Insanity: doing the same thing over and over again and expecting different results.

Albert Einstein

In my own mind I thought I had tried everything I could to try and figure out what my body was trying to say. Funny enough I kept trying those same things over and over and the results were the same. I felt insane!

I tried taking certain out foods, adding more veggies, not doing weights at the gym, going to a yoga class here and there  but nothing worked ( or so I told myself).

So I put it off (AGAIN) and told myself I would take care of it later.

Later never came!

Until a year later when my body started screaming at me! 

The pain now started happening every two weeks!

Enough was Enough!

Something had to change!

I had to change!

So I did some research and....I found out that my body was on fire (on the inside anyway).

All signs pointed to chronic inflammation.

So I changed my diet, I began my day with drinking a big glass of warm water to hydrate, followed by a veggie smoothie (then my coffee) and I started taking some minerals I felt my body needed.

I started gently moving my body 3-5 times a week.

I started calling up my friends and setting up time to meet for tea or just take a walk. 

I started making time for more relaxing showers.

And hardest of all: I realized that not everyday had to be packed with a zillion things to do. That my agenda didn't need every minute filled with places to rush off to and a dozen people to meet.

I realized that my husband had given me the gift of being able to stay home to be with our daughter, and that it was okay to give myself permission to spend time on things that I enjoyed and wanted to do.

It's been a month and so far the pain has not returned. Yay!

Changing things has made me a more patient mom, a not so stressed wife, a more listening friend and a Happier more joyful, gratitude filled woman!

Mama, Now it's your turn to feel a little JOY in your life!

It's starts with a small change and a little DIY challenge.

__________ A CHALLENGE FOR THE SUPER MAMA______

Below are some questions that will help you begin to find that so needed joy in your life:

A. List 1 activity you would like to start doing in your life, but are not currently practicing:  (Make it something you really enjoy doing for YOU)

I want to start practicing ________________________________

B. Identify 2-3 challenges keeping you from practicing this activity.

 I am not practicing ____________________ because_______________and ______________________ and blank.

C. List 3 solutions to the challenges you listed?

I could:

1.

2.

3. 

D. Now complete the sentences below.

Today, I commit to__________________________________

I want to do this because____________________________

I will accomplish this by______________________________

You can do it!

Until next time!

Joy & Gratitude to you, my beautiful superwoman!

X, Nancy

ps- I want to hear all about your change. E-mail me here.

Forgiveness and Eating for Pleasure

Today I am going to talk about a subject that is near and dear to my heart because it's something I have struggled with most of my life.

I am talking about emotional eating. Most of us have done it at one point in our lives or another.  I always felt that somehow after I ate, I would feel better, but was it really about the food I thought I needed?

Allow me to ask you this: Have you ever downed an entire package of chips, crackers, or cookies? Ate pizza or cake until you felt sick? Drank more coffee or wine than your body wanted?

Do you remember how you were feeling at the time?

I ask because sometimes we overeat to help distract us from that deep emotional pain or discomfort.

So for a moment think about it—have you noticed that sometimes when you overeat you’re not really hungry at all? Maybe you were lonely, angry, sad, resentful or totally frustrated.

Maybe you felt something else you couldn't quite put a feeling too.

So what hurt is it that YOU are holding on to? 

It's time to get in touch with your power of forgiveness....

Imagine confronting your uncomfortable feelings instead of eating because of all the emotion? 

The most divinely perfect way to do that is forgiveness.

4 Steps to Your Peace  of mind and weight loss

If you’ve been suffering because of past hurts, I ask that you first try forgiving whoever or whatever it is by trying just one of these 4 simple yet powerful steps. 

You may find that not only your soul begins it's healing process but that food will be something you actually enjoy and don't need as often for comfort.

• Talk to sympathetic friends and family about your desire to forgive. Talking with others is tremendously comforting and you may find they are supportive in what you want to do. 

• Write a letter to the person you’d like to forgive. You can decide whether or not you send it later, but by  putting it on paper, it makes it real and affirms how you feel and why. 

• Don’t forget to forgive yourself. Sometimes we can be harshest with ourselves. We do so much better when we feel better, so don't shame or put blame on yourself. Take the situation for what it is...you can only change now!

• Understand that you are responsible for your own attitude. Don’t let holding a grudge keep you from feeling free, open, and powerful in your own life.

Remember when you forgive, you release yourself from a painful burden. Forgiveness doesn't mean that what happened was OK, or that if someone hurt you, they are welcome back into your precious life.  It just means that you made peace with the pain and are ready to let it go and move on to a new way of living. 

It also means that your relationship with eating just became less complicated.

Wishing you Good Health and Happiness Always, Nancy XO

The "V" Word for a month

Yesterday I celebrated a month of being vegan, and can I just say "wow" what a great adventure.

So allow me to back track a little.  As I am going to school to be a holisitc Health Coach, we are exploring bio-individuality* & over 100 different dietery therioes that go from Atkins to the Zone Diet.  One of those diets we explored was  a Vegan diet,

It was something that sounded appealing to me,  so I thought, why not try it. How hard could it be and  what better way to learn, than to explore & experiment with my own body. Maybe it was for me?? So I went for it, and for a month, I are nothing but vegtables,fruits, nuts, beans, legumes  & grains. YUM! Ina nutshell here is how it went.

 What I liked about it:

• It helped me get out of my boring usual recepie comfort zone. I tried new recepies, and explored with a huge variety of vegtables, nuts, beans & grains.
• It made me feel better, stronger  and cleared up the rash on my face, that had been there for 6 months.
• It helped me learn how to get more veggies into my 4 year old daughter & husbands  diet.  My daughter wasn't too excicted at first but now she eats, celery, almond butter &  mixed spinach salad.
• I felt more energy when I did my workouts
• My digestive system worked even more regularly. 

​

​What I didn't like so much:

• ​I gained a little weight because I ate more fruit, grains & nuts
• I  had more sugar cravings in the evenings because I lacked dense protien in my body, which I feel also contributed to weight gain.

​

What I learned from it all was that it's exciting & fun to try new things, to really explore and get into it. There is an entire world full of amazing vegtables,nuts, beans & grains that I had no idea were out there. I  learned  that it is possible to be strong & feel great without eating meat or animal products. I also learned that for now, being a Vegan is not for me, because my body requires certain things that being on a vegan diet does not provide. And I am okay with that.

What I plan to do now is incorporate small amounts of lean organic meats like fish, chicken and pork into my diet once a week, limit nuts, fruits & grains to smaller portions and enoy a mountain of fresh organic vegetables .

So there it is, my amazing adventure as a Vegan for a month!

I enjoyed every minute.

Now it's onto my next adventure, training for a 100 mile Bike Ride in May. I will let you know how that goes. Until next time!

Thank you for reading

Health, Happiness & Smiles, Nancy 

​

*bio-individuality  means there’s no one-size-fits-all diet – each person is a unique individual with highly individualized nutritional requirements. Personal differences in anatomy, metabolism, body composition and cell structure all influence your overall health and the foods that make you feel your best. That’s why no single way of eating works for everyone. The food that is perfect for your unique body, age, and lifestyle may make another person gain weight and feel lethargic.

Want to know more? Click the link below

http://www.integrativenutrition.com/glossary/bioindividuality