Hello and sorry for the mess up with my numbering. This is really week 19 and I've decided to add a new topic in to elaborate on my challenge of Movement.
Being still can be a challenge for most of us. We like to move and that is fine -- like I mentioned in the Week 16 Challenge movement is life. I also mentioned that meditation is not stillness because their is progression and want to elaborate on this topic.
Why is being still such a challenge? Because it requires silence and surrender; and most importantly it teaches us about ourselves. This can be scary and therefore people would rather focus on external stimulus vs being introspective. That is fine however it can lead to an inner disconnect. In other words you start to lose your sense of self. Are you living your life or one for others?
If you start to lose your ground (e.g., aren't happy, not sure who you really are anymore, etc) then this challenge is especially important for you. This is probably one of the most important challenges for all of us. Remember when I use the word challenge it's to encourage growth. If we stay in the norm there is no room for growth (and that is the bad type of stillness, or inertia).
The Challenge:
1) Take 5 minutes each day to sit quietly. Set a timer so you don't spend the 5 minutes wondering how long you have been sitting.
2) Just sit and observe your thoughts. Don't engage in the thoughts; just notice them. Maybe you can imagine labeling each thought with a title like "work", "poor self talk", "judgement", etc.
3) After your 5 minutes reflect on what came up for you. What did your 5 minutes teach you? Did a new awareness about yourself come up? Is there something you want to work on?
What I'm working on:
I love learning new things and part of learning requires some judgement. As humans we take in new information by comparing it to something else we understand. This can be risky because we can too quickly label without exploring the "newness". For me it is helpful to take that extra moment to reflect vs. quickly lumping new information into an old category. Or it may be the same category but a new layer. For example, I went to a workshop yesterday and when I first got there I was thinking "I know this already". But then with my awareness I settled into stillness to listen vs. judge. Doing so created such a profound shift for me and by the end of the day I not only learned new things but created clarity in other areas. And what a joy it was to spend the day with other people interested in wellness!
Have a great week and Live Well!
Sunday, October 24, 2010
Monday, October 18, 2010
Week 19 - Nutrition
This week we will focus on an important topic that can be easy to sometimes ignore. If you are the type of person to make good nutrition a regular priority in your life then congratulations (and please post to share your secrets).
Personally I wavier between a healthy diet that mainly consists of whole foods (in their most natural form) and processed foods (which I find easier when I'm too busy to cook and do dishes). Fortunately I am always drawn back to a nutritious diet because I notably feel better when I do.
The Challenge:
1) Pick a week you can really commit to this challenge so it does not need to be this week.
2) Think about your current food choices and where you can make a few changes to bring in better nutrients (e.g., for me that would be to have an apple and a few almonds with a big glass of water for an afternoon snack vs. a skim latte and protein bar).
3) Commit to the more nutritious food choice for at least one week but if you really want to create a healthy habit then do it for one month. That way you may find that you have made a lasting shift.
What I'm working on:
I will be starting my day with a drink I learned about from one of my guests which is a cup of spinach, one large peach and one slice of mango blended. Believe it or not it is VERY good and spinach has a very mild taste. I will have the apple snack (as I mentioned above) and only have one cup of coffee in the morning. Breakfast will be an egg with sprouted toast; lunch and dinner fresh veggies, salads, rice and chicken. Also on Saturday I am attending a workshop to learn more about creating a less acidic diet so I will update you on that later.
Personally I wavier between a healthy diet that mainly consists of whole foods (in their most natural form) and processed foods (which I find easier when I'm too busy to cook and do dishes). Fortunately I am always drawn back to a nutritious diet because I notably feel better when I do.
The Challenge:
1) Pick a week you can really commit to this challenge so it does not need to be this week.
2) Think about your current food choices and where you can make a few changes to bring in better nutrients (e.g., for me that would be to have an apple and a few almonds with a big glass of water for an afternoon snack vs. a skim latte and protein bar).
3) Commit to the more nutritious food choice for at least one week but if you really want to create a healthy habit then do it for one month. That way you may find that you have made a lasting shift.
What I'm working on:
I will be starting my day with a drink I learned about from one of my guests which is a cup of spinach, one large peach and one slice of mango blended. Believe it or not it is VERY good and spinach has a very mild taste. I will have the apple snack (as I mentioned above) and only have one cup of coffee in the morning. Breakfast will be an egg with sprouted toast; lunch and dinner fresh veggies, salads, rice and chicken. Also on Saturday I am attending a workshop to learn more about creating a less acidic diet so I will update you on that later.
Monday, October 11, 2010
Week 17 - Self Care
When was the last time you did something just for yourself? I'm going to hope you can think of something you have done recently; or maybe even several things. But if I had to guess you are the type of person that takes pride in doing for others. Your day is full of commitments and just working and/or taking care of a family can fill up your day.
Plus most of us believe that self care is being selfish and frivolous. Do you feel guilty when you are taking care of yourself? If so this challenge is for you. I believe self care helps you to be selfless and better able to take care of others. If you feel resentful about your commitments its time to take care of yourself. You are like a car running on empty and you need to fill up. When you do you can reconnect with the joy and enjoyment of your daily commitments. You will be a better in all that you do because you now have the energy for those things.
The challenge:
1) Examine your feelings and where you feel struggle in your life. Write down some key words that describe your feelings and struggle. Here are some examples: Do you hate your job? Do you feel resentment towards someone? Did you let yourself down in some way?
2) Close your eyes and relax. Then image your perfect self, job, relationships... This alone is a form of self care. When you let yourself relax and see perfection you are allowing the universal law of attraction to work with; not against you. Don't worry about how to make it happen; just see it in your minds eye.
3) Write down something you can do to take care of yourself. This may be taking a hot bath, going for a walk, getting a massage or facial, doing your nails or planning a fun activity.
What I'm working on:
With my move, my book, co-founding www.healthbeatradio.com, my business, my pets, etc. I have been extra busy and that's not going to change for a while. My nails are broken and I am in desperate need of a haircut, so I will try to find places in my new town to get these services. I found a great yoga studio last week and plan on going back for a few more classes. If I can get the algae out of my pool I will go for a swim and spend time with my pets and my husband. My mom has been here this week which was a huge help with unpacking so today we will be spending most of today out shopping, having dinner and going for a walk on Lido Key.
Make the most out of your week. Have some fun so you can be your best.
Plus most of us believe that self care is being selfish and frivolous. Do you feel guilty when you are taking care of yourself? If so this challenge is for you. I believe self care helps you to be selfless and better able to take care of others. If you feel resentful about your commitments its time to take care of yourself. You are like a car running on empty and you need to fill up. When you do you can reconnect with the joy and enjoyment of your daily commitments. You will be a better in all that you do because you now have the energy for those things.
The challenge:
1) Examine your feelings and where you feel struggle in your life. Write down some key words that describe your feelings and struggle. Here are some examples: Do you hate your job? Do you feel resentment towards someone? Did you let yourself down in some way?
2) Close your eyes and relax. Then image your perfect self, job, relationships... This alone is a form of self care. When you let yourself relax and see perfection you are allowing the universal law of attraction to work with; not against you. Don't worry about how to make it happen; just see it in your minds eye.
3) Write down something you can do to take care of yourself. This may be taking a hot bath, going for a walk, getting a massage or facial, doing your nails or planning a fun activity.
What I'm working on:
With my move, my book, co-founding www.healthbeatradio.com, my business, my pets, etc. I have been extra busy and that's not going to change for a while. My nails are broken and I am in desperate need of a haircut, so I will try to find places in my new town to get these services. I found a great yoga studio last week and plan on going back for a few more classes. If I can get the algae out of my pool I will go for a swim and spend time with my pets and my husband. My mom has been here this week which was a huge help with unpacking so today we will be spending most of today out shopping, having dinner and going for a walk on Lido Key.
Make the most out of your week. Have some fun so you can be your best.
Monday, October 4, 2010
Week 16 - Movement
Hello. I find it funny that I had selected movement for this week (back in June) and in fact this is the week after a lot of movement for myself and my family. My husband and I just completed our cross country drive from Portland OR to Sarasota FL with our two chihuahuas and two cats. The trip was a lot of fun and they all enjoyed staying in hotels :)
The reason I selected movement as a challenge is because of it's importance in a variety of ways. You need movement to stay alive; both physical movement and for progression through life. Without movement you would not last very long; it helps you to satisfy basic needs like finding food and shelter, and much more.
Lets talk about physical movement first. When you do not move enough you may notice you get stiff. This is the first sign inertia is setting in. Movement is life. Even when you are physically still in meditation there is a growth opportunity and therefore that is progression (or movement); not inertia. Things with no movement stagnate and die; including your dreams. This leads me to our challenge.
The Challenge:
1) Think about areas of your life where you have stagnated and why.
2) Write down 3 things you can do to bring about positive change in these areas.
3) Commit to a start date and stick with it. The hardest part of inertia is it takes more effort at first to get going. It will get easier.
What I'm working on:
While we drove far and moved into our new home I have not had an opportunity to exercise as much as I would have liked but now the problem is I don't feel like exercising. I'm physically tired and also have other things I feel like I need to do with my time. While I have lots of great positive movement in my life my focus needs to be physical exercise this week. I will start gently. My 3 changes will be long walks outside, short runs on my treadmill and going to a 90 minute yoga class on Wednesday.
Okay that is it! Have fun and enjoy your week.
The reason I selected movement as a challenge is because of it's importance in a variety of ways. You need movement to stay alive; both physical movement and for progression through life. Without movement you would not last very long; it helps you to satisfy basic needs like finding food and shelter, and much more.
Lets talk about physical movement first. When you do not move enough you may notice you get stiff. This is the first sign inertia is setting in. Movement is life. Even when you are physically still in meditation there is a growth opportunity and therefore that is progression (or movement); not inertia. Things with no movement stagnate and die; including your dreams. This leads me to our challenge.
The Challenge:
1) Think about areas of your life where you have stagnated and why.
2) Write down 3 things you can do to bring about positive change in these areas.
3) Commit to a start date and stick with it. The hardest part of inertia is it takes more effort at first to get going. It will get easier.
What I'm working on:
While we drove far and moved into our new home I have not had an opportunity to exercise as much as I would have liked but now the problem is I don't feel like exercising. I'm physically tired and also have other things I feel like I need to do with my time. While I have lots of great positive movement in my life my focus needs to be physical exercise this week. I will start gently. My 3 changes will be long walks outside, short runs on my treadmill and going to a 90 minute yoga class on Wednesday.
Okay that is it! Have fun and enjoy your week.
Friday, September 17, 2010
Week 15 - Fun
Hello and welcome.
If you've been sticking with the challenge you may be ready to have some fun so this week is dedicated to that. It's easy for life to get serious and filled with all of those to-do's. But fun isn't just for kids and has an amazing healing affect. And after a very relaxing or enjoyable experience you may find you have more energy for your goals and commitments.
Your Challenge:
Find something fun to do. If you aren't sure think about what you used to love to do or ask your friends what they like. Maybe go get a relaxing massage or facial. Maybe plan or go on a vacation. Maybe just play for a bit. That's it!
What I'm working on:
My husband and I will be going on our cross country drive with our two chihuahuas and two cats. We sold the FL condo and will have the closing for our new home in Sarasota FL next week. We are both excited about the journey and happy and hopeful about our future. While the trip will be long and challenging at times I will continue to focus on the blessings in my life and take in the beauty and new sites around me.
Have a fantastic week! This is my last post from the lovely Northwest. Next time I write I will be back in the Southeast. Until then; live well.
If you've been sticking with the challenge you may be ready to have some fun so this week is dedicated to that. It's easy for life to get serious and filled with all of those to-do's. But fun isn't just for kids and has an amazing healing affect. And after a very relaxing or enjoyable experience you may find you have more energy for your goals and commitments.
Your Challenge:
Find something fun to do. If you aren't sure think about what you used to love to do or ask your friends what they like. Maybe go get a relaxing massage or facial. Maybe plan or go on a vacation. Maybe just play for a bit. That's it!
What I'm working on:
My husband and I will be going on our cross country drive with our two chihuahuas and two cats. We sold the FL condo and will have the closing for our new home in Sarasota FL next week. We are both excited about the journey and happy and hopeful about our future. While the trip will be long and challenging at times I will continue to focus on the blessings in my life and take in the beauty and new sites around me.
Have a fantastic week! This is my last post from the lovely Northwest. Next time I write I will be back in the Southeast. Until then; live well.
Week 14 - Planning
If you read the title and this makes you want to hide under your covers don't worry. It's not as bad as you think. You don't need to be a logical, analytical type to be a good planner. You can be a good dreamer. Here is your challenge
The Challenge:
1) Look over your vision, mission, purpose and goal then sit back and close your eyes. Now imagine a natural progression from where you are with your goal and where it is you want to be. Walk through it; day dream and imagine the wonderful possibilities.
2) Write down some important points that may have come up for you in Step #1.
3) Create action items. If you feel like you are not ready then consider requesting my strategizing worksheet. I would be more than happy to send you one or you can purchase a copy of my book Four Steps to a Better Life for $9.95 at http://www.gallaghersolutions.com/book.html. The worksheet is in the book plus other good information that will help you to complete the worksheet.
What I'm working on:
I LOVE to plan. The other day while I was at the vet with my cat the receptionist said "I bet you are so organized". I am but over planning can turn into worrying if you are not careful so keep it productive and then start thinking about something else. That's what I need to work on anyway. :)
Have a great week and Live Well
The Challenge:
1) Look over your vision, mission, purpose and goal then sit back and close your eyes. Now imagine a natural progression from where you are with your goal and where it is you want to be. Walk through it; day dream and imagine the wonderful possibilities.
2) Write down some important points that may have come up for you in Step #1.
3) Create action items. If you feel like you are not ready then consider requesting my strategizing worksheet. I would be more than happy to send you one or you can purchase a copy of my book Four Steps to a Better Life for $9.95 at http://www.gallaghersolutions.com/book.html. The worksheet is in the book plus other good information that will help you to complete the worksheet.
What I'm working on:
I LOVE to plan. The other day while I was at the vet with my cat the receptionist said "I bet you are so organized". I am but over planning can turn into worrying if you are not careful so keep it productive and then start thinking about something else. That's what I need to work on anyway. :)
Have a great week and Live Well
Sunday, September 12, 2010
Week 13 - Unmet Needs
Hello and welcome to another week of making your goals and dreams come true. Last week we talked about beliefs and hopefully you revised a few of yours. This week we will talk about unmet needs and how they can prevent success.
Most of us are familiar with our basic needs which are things like food, water, shelter and safety. An unmet need will demand action to satisfy the need. A met need requires no action and usually you will not even think about a need when it is met.
There are other types of needs and these vary from person to person. For example; some people need to be the center of attention, some people need beauty in their life, others need adventure and others need stability.
Understanding your needs will help you to satisfy them in a way that is in alignment with your goal. If you do not do this you may find you are getting frustrated because you never seem to get the outcomes that you desire. Here are some examples:
-Let's say you are a person that needs to be the center of attention and your goal is to get a promotion. Your attention getting actions may be creating a perception that you are 'the class clown' and this may not be what your boss is looking for from higher level staff.
-If you require beauty or adventure in your life then it could be you spend significant amounts of time or money on satisfying these needs. A goal of saving money or financial security could be more challenging. And if you are spending your spare time with these needs you may believe you do not have time for your goal and put it off altogether.
-If you require stability you could be missing out on opportunities that come your way.
The Challenge:
1) Create a list of your needs and how you satisfy them; or the action. (e.g., Attention = making people laugh, dressing to stand out. Beauty = makeup, clothing, home decorating, walks in nature. Stability = staying in a job/relationship I don't love.)
2) Scan your list to see if any of the actions related to the needs are in conflict with your goal.
3) Write down a description of how that action may be sabotaging your goal (e.g., Attention = making people laugh at work - This may be a distraction that limits productivity and prevents me from being perceived as a leader).
4) Come up with a new way to satisfy that need (e.g., Attention = making people laugh at work - This may be a distraction that limits productivity and prevents me from being perceived as a leader. Instead I will join a local Improv group.)
What I'm working on:
I have a need to help out. If you are familiar with the Enneagram Personality Profile I am #2 - Giver. There are lots of positives but this can lead me to what I now know to be as interfering. I have learned as a coach that sometimes it is best not to jump in to assist; a persons growth comes from their experience. This has helped me to be more careful when I interact with others. The need to help out can sabotage my goals because if I feel someone needs me I will drop everything to help them. Again - that can be a good thing in many situations but not always. I have to ask - am I helping or interfering and go from there. I've learned to ask if they want help vs. assuming they do and I have learned that listening is sometimes the greatest gift any of us can give of ourselves.
Most of us are familiar with our basic needs which are things like food, water, shelter and safety. An unmet need will demand action to satisfy the need. A met need requires no action and usually you will not even think about a need when it is met.
There are other types of needs and these vary from person to person. For example; some people need to be the center of attention, some people need beauty in their life, others need adventure and others need stability.
Understanding your needs will help you to satisfy them in a way that is in alignment with your goal. If you do not do this you may find you are getting frustrated because you never seem to get the outcomes that you desire. Here are some examples:
-Let's say you are a person that needs to be the center of attention and your goal is to get a promotion. Your attention getting actions may be creating a perception that you are 'the class clown' and this may not be what your boss is looking for from higher level staff.
-If you require beauty or adventure in your life then it could be you spend significant amounts of time or money on satisfying these needs. A goal of saving money or financial security could be more challenging. And if you are spending your spare time with these needs you may believe you do not have time for your goal and put it off altogether.
-If you require stability you could be missing out on opportunities that come your way.
The Challenge:
1) Create a list of your needs and how you satisfy them; or the action. (e.g., Attention = making people laugh, dressing to stand out. Beauty = makeup, clothing, home decorating, walks in nature. Stability = staying in a job/relationship I don't love.)
2) Scan your list to see if any of the actions related to the needs are in conflict with your goal.
3) Write down a description of how that action may be sabotaging your goal (e.g., Attention = making people laugh at work - This may be a distraction that limits productivity and prevents me from being perceived as a leader).
4) Come up with a new way to satisfy that need (e.g., Attention = making people laugh at work - This may be a distraction that limits productivity and prevents me from being perceived as a leader. Instead I will join a local Improv group.)
What I'm working on:
I have a need to help out. If you are familiar with the Enneagram Personality Profile I am #2 - Giver. There are lots of positives but this can lead me to what I now know to be as interfering. I have learned as a coach that sometimes it is best not to jump in to assist; a persons growth comes from their experience. This has helped me to be more careful when I interact with others. The need to help out can sabotage my goals because if I feel someone needs me I will drop everything to help them. Again - that can be a good thing in many situations but not always. I have to ask - am I helping or interfering and go from there. I've learned to ask if they want help vs. assuming they do and I have learned that listening is sometimes the greatest gift any of us can give of ourselves.
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