2020 is here! And that meals setting your goal(s) starts now!
Let’s do the party dance!
Yes, sure, you are right… It’s just another day.
But it doesn’t have to be. You can make 2020 be great!
Do you set goals?
Do you set goals and are you someone who disciplines oneself to reach them?
Here’s what I discovered after years of feeling like I failed when it came to promises to change my life…
5 Things I Was Doing That Sabotaged My Success:
1. I was trying to change too many things at the same time.
2. I forgot that I needed to ASK safe people for support
3. I only saw the big goals, I didn’t know how to set or see the small ones.
4. I’d mess up once and think “failure”.
5. I was afraid to be doing something others around me weren’t.
This is only a small list. But my thinking was so black and white.
So unrealistic, and unwilling to start small that I just keep stumbling. I had this idea that if I couldn’t “do it” and it be right from the beginning then somehow I was sucking.
I believe we do this and more as a way to protect ourselves from failure. Because who wants to feel the pain of failure. But what I have come to discover is, the pain of not trying is worse.
Have you ever been there? Are you there?
I’ve got news for you…you don’t need to be perfect, but you do need to be honest. And as underwhelming as this might be… starting small goals is a sure fire win to build a new habit, avenue and a finish line that you can feel proud and amazing with!
So this year- 2020, I’m older, smarter, stronger, and wiser (I think)… And want to share with you what I have done for myself when it comes to reaching my goals.
My 2020 Jump-start New Year’s Goal Plan:
1. Revisited my TOP 10 GOALS I had set for myself.
2. Looked at each and revisited my mini goals that create the road map to get to those goals…. (this is critical).
3. Asked myself what I NEED to make these happen: scheduled time to workout, yoga, walk. GET TO BED BY 10PM, Drink 1/2 my body weight in ounces of water EVERY SINGLE DAY! Finally, not scheduling clients in during my family time.
I know these might seem simple, not that fancy. Or even obvious. But the thing is… For YEARS I never wrote down my goals.
So I want you to know something today. If you don’t write it down… It’s not going to happen. If you don’t take the time to make a plan, don’t expect your life to have time to experience it.
Notice what you resist.
Notice what you tell yourself is dumb, or small.
Notice what you avoid.
These are probably, most-likely the VERY things you need to start doing RIGHT NOW!
It’s such a mind game it’s crazy! Don’t wait.
Stop with the excuses and get to it.
You don’t need yoga 7 days a week, if you can’t even get to the mat for one.
You don’t need to stop eating every bad food for you on the planet, if you can’t even get yourself to eat one good food.
You don’t need a new life, maybe all you need first is a new perspective on your life.
I believe you can do this.
I believe that 2020 can be a great year for you.
I believe that anything truly is possible, but first you have to start telling yourself it is, and showing yourself with steps you can easily get to for a good WIN!
I believe in you… do you believe in you?
Do you have a goal in mind?
Do you want something?
Well what are you waiting for?
As you may or may not know, I’ve spent most of my life struggling. Struggling to survive. I survived an eating disorder, a laundry list of addictions, and the loss of a child. My journey to reach the place where I am at today hasn’t been easy. It took a lot of hard work and I met some amazing people that helped me to find a purpose in my everyday life. Thanks to the people who helped me, I am blessed to now be able to help others by offering a coaching program, Practices for a Positive and Productive Life.
I am SO excited to OFFICIALLY launch my Practices for a Positive and Productive Life Masterclass. It doesn’t matter where you are in your journey, this virtual coaching opportunity and online course will help you get crystal clear on your life priorities, health needs, and how to achieve your goals.
The beta launch starts on JANUARY 15, 2020.
SIGN UP RIGHT NOW
The best part? Sign up before January 10, 2020 and receive $1,000 off to participate in the Beta Launch of this program!
You will get access to the entire Practices for a Positive and Productive Life Masterclass for only $497 (a $1,497 value)!! I know how VALUABLE this class is. Which is why I want as many people as possible to have access to it. The Practices for a Positive and Productive Life Masterclass will without a doubt help you jumpstart the new shift in your life!
This Beta Launch is offered to you at a SIGNIFICANT DISCOUNT in exchange for your participation and feedback.
By signing up for this course and coaching program, you will get:
SIGN UP TODAY
- Group coaching calls every week to ask questions, deepen your understanding, and connect with others.
- Email support from me, whenever you need it!
- Weekly videos including meditations, affirmations, and journaling
- Private Facebook Group Access
- Free $10 Starbucks Giftcard and Leather-bound journal, sent directly to you!
If I can go from a walking corpse, stricken with a deadly eating disorder, to a healthy mom of four, I can only imagine what is in store for you.
Is your child a warrior?
Your role in your children’s lives is crucial. As a parent, you walk alongside your child through their most developmental years. If you aren’t familiar with how to build your child into a Warrior, take the following notes into strong consideration.
Here are 3 Reasons You Should Teach Your Child to be a Warrior:
1. Empower Your Children to Feel and Know That They can do Anything
From a young age, kids are told what to do and when to do it. They aren’t often given the option to make a decision or feel in control. In every part of their lives, seek to give them options and let them make a choice.
In yoga, a pose like Warrior allows children to feel the empowerment like that of their superheroes. This pose will empower your children to feel and know that they can do anything. Give them choices (hey, there are several variations of Warrior pose!) and allow them to make decisions.
2. Your Children Need Courage
A warrior is about courage. It is important to explain to your children what courage is and looks like. Show them examples from stories in books or movies so that they can have role models. This courage that they learn is what they will need to try out for the football team, raise their hand in class, stand up to bullying and speak up for what they need.
If you have any great story or movie recommendations, leave them in the comments below!
3. Teach Your Children to Never Give Up
To a young child, ‘being a warrior’ means that they won’t give up. They will stand for what they believe in and pursue it until the end.
As a yoga teacher for over a decade and a mother of four, I find it is vital for young children to really understand what it means to try and keep trying. As the parent, be there to encourage your little warrior(s) to never give up. Your support is instrumental, especially on the bad days.
For More Resources Related to Parenting, Read These Posts:
Don’t Sit Still and Listen: Backyard Parenting to Homework
Mental Health and Parenting: What No One is Talking About
The HOPE Process: Breath, Body, Belief for Addiction & Grief
Remembering: Infant Loss Awareness Month
This post was originally published in Jan 2018 on Team Mom n Dad.
Most people come to fitness training and movement, such as yoga, in order to benefit their bodies and their lives. Yet, many are unknowingly practicing movements that are inefficient or even detrimental to their goals and health. There are certain tips that can help you achieve the functional body that will serve you in your everyday life.
Here are 10 Key Tips to Stop Treating Pain and to Start Treating Dysfunction for a Functional Body:
1. Get off the Floor.
Unless you are a mechanic, training yourself, especially your core, solely on the floor will not get you the results you are hoping to achieve. Think about what you are trying to do on the floor. Lying flat on your back to do core work only triggers about 10% of your transversus abdominus, your core-most muscle (which is also a back muscle). So how about standing “Pilates” or what about the standing “Saw”? Look at what the movement is trying to achieve, not necessarily what it looks like, so you can morph it into a more body-friendly version.
If you are serious about strengthening your core, check out the Core Functional Fitness program to take your core to another level.
2. Shed the Shoes.
Shoes can isolate a person’s feet and keep them from noticing signs of misalignment, such as pronation, supination or bunions. Treadwear on the soles of the shoes can reveal dysfunction, as well. Overly supportive shoes compensate for and cover up dysfunction, but do not heal it. Training in such shoes might work around the issues, instead of bringing them to light. If you suffer from foot pain, know that pain relief is not far.
3. Learn Neutral.
It’s important to understand that a neutral position is not natural for many people. Proper body placement often must be re-learned with the guidance of someone trained in alignment. Proper neutral alignment involves attention to the relationship between the feet, pelvis, rib cage, shoulders and head.
4. Do Exercises and Asanas that Expose Imbalances.
Finding what is imbalanced is necessary for enabling proper alignment and movement. Identify where movement becomes stuck and focus on un-sticking that area.
5. Use a 2:1 Ratio.
By working both sides equally, the weaker side will never catch up. Instead, double up on the weaker side, so it receives the extra strengthening it needs.
Movement in every direction is the only way to address the different needs of the body. Practice poses that move along the sagittal plane (left and right), the frontal plane (front and back) and the transverse plane (above and below).
7. Look at What a Movement is Trying to Accomplish.
Ask, “What is the purpose of this asana or exercise, and is it right for my body?” If not, determine how the concept could be adjusted for your individual body type. If you need help analyzing the movements, I have an Asana Video Library that will walk you through every specific element of each pose.
8. Identify the Source of the Pain.
Pain may not originate where it is felt. Sciatica, knee, neck or other pain may be referred — that is, their source is located somewhere other than where it hurts. Notice what is limited and what might be overused.
9. Learn Motor Control.
Between postures, be patient and aware. Is there a smooth, graceful transition from one posture to the next? Control begins by shifting awareness to the present and noticing the fine details that happen during the transition.
10. Think About the Reason for Practicing.
This is not to create doubt, but to check in and see if body, mind, spirit, and life are benefiting. Whatever you do should help you to increase wholeness and wellness.
Keep these tips in mind as you practice yoga, or any exercise to keep a functional body. If you are looking for a starting point, my Mindful Movement Online Studio costs only $9.99/month for unlimited access to my entire video library.
This post was originally published in the 2012 Edition of Natural Awakenings Milwaukee.
Being stressed appears to be the new norm. Tasks just keep piling up and finding time to de-stress seems to never fit into the day’s schedule. And when it comes to work, it may not be realistic to drop everything and hit up a yoga class or take a day at the beach. We can use mantras and affirmations to keep our mind calm and focused without detracting from our productivity.
As a yoga and mindfulness expert of more than seventeen years, I firmly believe in making small little changes to our lives. And at the end of the day, those small little changes all add up to big results.
And that is why incorporating the use of mantras into your life and workday can be a very effective way to curb stress, help you become more productive, and keep a “zen” state even in the most stressful of times.
The use of mantras can benefit anyone who incorporates them into their lives.
- Reduced stress and anxiety
- Soothes stresses from technology hangover
- Assists in shedding neurotic habits
- Boosts immunity
- They are FREE
What is a Mantra?
A mantra is a word or syllable repeated to help curb the mind and keep focus. It acts as a form of meditation. One would often use a mantra in yoga and meditation to help keep “the mind on the mat.” They are often also used in everyday life and given from teacher to student to help overcome obstacles, challenges, and transitions.
Incorporating mantras into ones’ workday can be a wonderful way to combat stress, keep better focus, improve confidence, and keep negative, self-sabotaging thoughts at bay.
How Do I use a Mantra?
If you are a yogi working with a teacher, one would often recommend you recite your given mantra for 108 times, X amount of times per day for so many days. (108 is a special number in the yogic world.)
Anyone can begin to use mantras and instantly benefit. And that means you can start today.
You may already have used a mantra and don’t even know it.
Affirmations are forms of mantras in the English form. Mantras can be more powerful as the vibrational tone. The sound of a mantra when spoken correctly aids the brain and our inner state more deeply than its English sister.
No matter where you start, a refocusing on the mind will surely follow, with commitment and regular repetition.
Where do I Start?
One of my favorite mantras that I was given during my stay at an ashram during one of my yoga teacher trainings is a mantra to Ganesha.
Ganesha is seen as the remover of obstacles. When chanted to, it can help you overcome, move through, or see more clearly that which is in front of you and needs to be dealt with.
Mantra for the Workplace
“Om Vakratundaaya Hum” (Ohm Vah-krah-TOON-die-yah Hoom)
When chanting this, you would either chant using a mala or even just chant this frequently during the day to help keep the mind focused and aid in working through difficulties.
If you would rather not use a Sanskrit mantra, then using affirmations (which many of us do already) is a great place to start.
I think of mantras as a way to change the internal voice we have. For many, that internal voice is negative and downgrading.
Affirmation for the Workplace
“Peace is within my reach” or “I am calm and focused”, or “Obstacles are opportunities”.
No matter what mantra or affirmation you choose, they don’t work and cannot help you if you don’t use them. Check out this blog post to learn how to craft your own personal, positive affirmations.
Please comment and share with me what mantras you have chosen for yourself!
This post was originally published in the March 2018 edition of Inspiyr.
How to Ditch Your To Do’s and Start Thinking in Results!💥💥
I have struggled for years feeling like I would always get so close to what I wanted, and then, I don’t know how else to explain it, but I just couldn’t get there.
What the heck was going on?
I could start the engine, but boy oh boy, why was it not taking me across the finish line?
Maybe you can relate. You see the vision, you know what needs to happen (at least most of it), you get it started, then WAMO! Something happens and all this other stuff starts to get in the way.
I mean, sure, it’s kind of important stuff. But none of it ever seems to help you reach your goal. There is just always MORE stuff piling up.
Yesterday morning I was gently reminded this morning that it’s not about a to-do list it’s about a results list.
For most of my life, including most of my adult life so far, I’ve only looked at the tasks in front of me.
AKA the overwhelming mountain that is just about impossible to climb up.
I pondered for a quite some time about the idea of looking at what you want versus what needs to be done.
And was reminded again just yesterday morning, through a morning motivation, that looking at the tasks in front of you as to-do items- already frustrated, complicates things, and build an even bigger mountain.
It’s like: “Someone help me, I’m drowning!”
But here’s the kicker and it’s not fancy. Things don’t change because of external circumstances. Things change because of internal circumstances.
Where instead, if you think about the results that you want to happen in your life. And then ask yourself, what do I need to do to get there?
One small thing at a time.
And stay away from unsupportive people. It’s an energy suck and YES! You will lose momentum.
Your focus is no longer all on the items that you have not yet done.
But on the positive result of that what you want to achieve.
Not to mention how many of us always pick the easiest to do list items and avoid the big ones that are going to push us towards our Dream results anyways?
I know I do this.
Why work on a big project proposal when I can clean the kitchen?
Total transparency… My brain often wants to choose the easier tasks, because then if by chance I fail, I’ve already protected myself from it.
I’ve had to train my brain to just start looking at life this way. To stop sympathizing with the side of me that likes the overwhelm, that validates my frustration with a mounting to do list. And a poor me mentality.
👉What do I want?
👉What are the results I’m trying to achieve?
👉If I keep my eyes focused there, I’m going to stay more positive, and probably make better choices.
Remember this, change is hard. But it’s not impossible. It’s only impossible if you’ve already told yourself it’s going to be…
So today make it a point to physically write out your “Results List”... What do you want!? Keep that list handy and in easy sight. And when you start to engage in tasks, ask yourself “are these tasks, activities moving me towards my end game? Towards what I want most?”
After you write out your Results List reflect on why you want these things in the first place.
I wanted to land a big partner for my Mother Trucker Yoga company. I had one in mind. I thought about that partner all the time. And knew that would be a home run for me. Everything I was doing I was working to gain the notice and respect of that company. Then I landed an opportunity to work with them on a trial basis. I could have felt defeated in that I had to do a lot more than I had thought initially. And it was frustrating at times. It could have been easier to just do the minimum required. And when I got frustrated, I a few times found myself doing things that had nothing to do with landing this partnership.
HOPE WHAT THE HECK ARE YOU DOING! I got so overwhelmed in those moments with other things, that in the end didn’t really matter. And would actually go away, and get handled later if I could land this partnership. But I let myself get distracted by those small tasks. Because achieving those small tasks gave me temporary happiness. Where climbing that mountain towards my BIG WIN, required a bit more grit.
Think results not tasks.
Think results no to do lists.
Think results no instant gratification.