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Posts Tagged ‘Personal Growth – Professional Growth’

How to Build Confidence in Yourself and Others

As you fine tune your “dials” to become the person you aspire to be, you arrive at the balance where you know how to build confidence in yourself and others.“Confidence is preparation. Everything else is beyond your control.” ~ Richard Kline

On the scale of timid to self-confident to arrogant, where do you usual show up? Do you wish you spoke up for yourself more? Have you ever fallen into the trap of putting others down so you feel better about yourself? Since we live in a very connected world, it’s important to know how to build confidence in yourself and others in a way that encourages rather than tears down.

How we feel about ourselves and how we treat others is all about constantly adjusting our “dials”. Turning this up; toning that down. Every new situation brings an opportunity to fine tune our “dials” until we become the person we aspire to be. Ultimately, you arrive at the balance of loving and respecting yourself and others. That balance produces self-confidence.

How can you achieve that balance? Here are my top 10 tips on how to build confidence in yourself and others…

1. Take care of yourself. No one will respect you, if you don’t respect yourself. For example, the way you dress, exercise, eat, drink, and speak tells whether you love yourself and others. Loving yourself doesn’t mean pampering yourself. It means doing all you can to improve your life.

2. Know your values and be true to yourself. Your decisions and your actions form your character. Practice being the best version of yourself. When you do something that’s really hard, you’ll be proud of yourself. At the same time, you won’t feel the need to control others. You’ll be able to allow them to grow at their own rate.

3. Believe in yourself. Don’t let the Debbie Downers stop you. Especially is this so, if one of those critical voices is in your own mind. Believe in what you’re trying to accomplish; believe in you. And then pay it forward by encouraging others to follow their dreams.

4. Cultivate a fearless mindset. Build a fire in your soul for developing the attitudes and habits that make you fearless. View everything you do as worthwhile. No matter what the job is, do it cheerfully. Appreciate “failures” as an opportunity to hone your strengths. When you feel like you can’t go on, gather your last ounce of courage and keep going. What you’re trying to accomplish is more important than the fear you feel. This mindset will keep you from judging or condemning others when they falter.

5. Keep your word. If you say you’re going to do something, do it. You’ll respect yourself and so will others. Action gives your words meaning. You’ll accomplish your goals and reinforce your self-worth. And others come to trust you.

6. Don’t worry what others think. While feedback is helpful, don’t let it define who you are. Thinking you’re smart or stupid just because someone says so isn’t real. Feedback is meant to be examined for nuggets of wisdom that apply to your life. If you think something can be done, then you will find a way to make it happen. In the process, strive to give helpful feedback to others.

7. Finish what you start. Life is full of distractions and procrastinations. Your self-confidence will sky-rocket each time you can say, “Done!” Others will be confident that they can depend on you.

8. Track your accomplishments. Too often, we forget what we’ve accomplished over the course of a year. Make a physical record of your achievements, no matter how small, so you can review them. This will really boost your self-confidence. And be quick to acknowledge and compliment others for everything they do. I love this quote from David Storey…

“Self-confidence is the memory of success.”

9. Learn new skills. Whether it’s for business, fitness, or recreation, learning and becoming good at something new is a great moral booster. Each time I put together a new program, push myself further at CrossFit or score in archery, I can feel my self-confidence growing. And I love inviting others to join me. We accomplish more together than I ever could by myself. Remember, you’ll accomplish big things if you take one baby step at a time.

10. Think future benefits, not instant gratification. Self-denial is part of life. We can’t have and do it all. You can’t go days without sleep and eating junk food and expect to be brilliant. Be strong enough to make the tough decisions and stick to the choices that get you closer to your dreams. Welcome immediate discomfort, by keeping your mind’s eye focused on the long-term gain for yourself and others.

Life is short. The more time you spend doing something you love, the less time you’ll have for stress and anxiety. Why not contact me and schedule an “Unlocking Your Potential” 30-minute complimentary consultation (in-person, by phone or via Skype). Together, we can formulate a plan that enriches every day of your life.

Setting Boundaries in Relationships Takes Inner Strength & Good Communication

Setting boundaries in relationships takes these important internal steps before you have the emotional clarity, mental strength, and centeredness that remove the agitation so you come from a place of inner peace. “No” is a complete sentence.”  ~ Annie Lamott

Do people often irritate and annoy you because they keep calling when you don’t want them to? When you see someone coming, do you want to run and hide? Do they interrupt your work-time with requests without regard for how it disrupts your concentration? Do you feel like family is using you or taking advantage of you all the time? Does it drive you crazy that your partner helps himself to your things, without asking? All of these situations indicate that you have clear boundaries in your head, but you’re missing some vital steps to setting boundaries in relationships in your life.

Avoiding conflict, the primary reason most people put off these conversations, is never a good basis for any relationship. I know it can feel risky to speak your truth and let whatever happens happen. Letting go and not controlling the outcome can be terrifying. Our minds automatically go to how much we can lose. In fact, our minds can amplify the negatives by thinking in terms of absolutes or all or nothing declarations – “If I tell him that, he’s going to think I’m too picky and won’t love me any more” or “If we disagree, it will lead to a fight and I’ll lose my friend/job.”

An unwillingness to “put skin in the game” cripples a relationship before it can begin. If a relationship is worth having, it’s worth giving your whole self to it.

It won’t work if you passive aggressively ignore a situation and hope it will fix itself. And you can’t rely on people “taking a hint”. People are not mind readers. If something is bothering you, and you just “grin and bear it” they’re going to assume everything’s okay. And that may lead to resentment, which can eat away at you until you explode. The other person stands there stunned, wondering “where did that come from?”! I like what F. Scott Fitzgerald said about this,

“If you spend your life sparing people’s feelings and feeding their vanity, you get so you can’t distinguish what should be respected in them.” 

It is necessary to do more than setting personal boundaries in your head; it requires you clearly and respectfully communicate them to others, whether that’s a coworker, a friend, or a casual acquaintance.

However, in between setting boundaries and communicating them to others are a number of important internal steps to take before you have the emotional clarity, mental strength, and centeredness that is required to remove the agitation so you come from a place of inner peace

Understand why it’s important for you to set a certain boundary. Being wishy washy or sending mixed signals will only frustrate you and the people around you. This means creating harmony between all of your Parts first. For example, Part of you may want to be respected, but another Part of you doesn’t think you deserve it. My Tea-Time Exercise is a great way to resolve these internal conflicts.

Remember, it’s not always about you. Successful communication takes time to really think about the person you want to clarify boundaries with: their personality, their background, your type of relationship, etc. This will guide in you in your approach.

When you’re setting boundaries, keep the mindset of improving your relationship, moving past the hard times and coming out stronger

You may meet some resistance. Change is seldom easy for anyone. Patiently and kindly maintain your boundary and avoid taking the attitude that’s “it’s my way or the highway.” Remind them of why you need things to be different. When someone cares about you, they want to know how they’re hurting you, so they can make you feel good. Maintaining a boundary means not only sticking to what you say you’ll do, but also holding the other person accountable.

Learning Neuro Linguistic Programming is an excellent way to improve all the skills needed for setting boundaries in relationships. Please contact me and schedule an “Unlocking Your Potential” 30-minute complimentary consultation (in-person, by phone or via Skype). Let’s explore your options!

12 Strengths of Mentally Strong People – How Many Do You Have?

It’s within your power to become one of the mentally strong people by mindfully making your best choices. Here are 12 mental strengths you can work on to become the best YOU possible.“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”– Arnold Schwarzenegger

Are you one of the mentally strong people? I think you are, because you’re interested in improving your life. That’s a sure sign of mental strength. Most people want to keep the status quo. Change takes too much effort. It’s too scary.

That doesn’t mean mentally strong people are superhuman. Mental strength isn’t about false bravado, acting tough, hiding feelings, or being inflexible. Mentally strong people aren’t afraid to be vulnerable. They know they’re strong enough to handle it, if people reject them or try to exploit them. Because what other people do is their responsibility. Your responsibility is how you choose to relate to events and people.

No matter how strong you are today, if you don’t use your mental strengths you will lose them. This applies to muscle as well as character. As you read the following list, why not take note of what strengths you’d like to work on next…

  1. Mentally strong people are comfortable in their own skin. While you want your loved ones to be happy, you won’t sacrifice your truth and lose your identity. Other people’s opinions will not keep you from what’s important for you.
  2. Mentally strong people give generously. It may seem counterintuitive, but the more you give, the more you get. But getting back is not your motivation for giving. Instead, you’re creating the world you want to live in. The more you give the better your world becomes.
  3. Mentally strong people say ‘no’ easily. We live in a world that preys on our fear of scarcity. Yet you’ve reasoned out what will serve you now and what will clutter up your life with unwanted commitments, unpaid credit debt, unused products, or dust-collecting items in your house.
  4. Mentally strong people are kind. Reciprocity is behind many acts of “kindness” – she invited me to dinner, so now I have to invite her to dinner. It takes strength to break out of that mold and become the one who goes beyond what’s expected and initiates kind acts, without expecting a certain outcome. It takes courage and self-confidence to put yourself out there and risk being rebuffed or unappreciated. But you do it anyway because that’s the kind of person you want to be.
  5. Mentally strong people think for themselves. As you gather more information, you may even change your mind dramatically. That doesn’t mean you’re wishy washy or easily influenced. Instead, it indicates you’re open to growth.
  6. Mentally strong people use weakness as opportunity. Weaknesses aren’t excuses for inactivity or for putting yourself down. They are springboards for taking positive action that corrects a situation, either through learning a new skill or delegating it to another, so you stay within your zone of genius.
  7. Mentally strong people are patient with themselves and others. Instead of demanding instant results or gratification, you know it takes time to create something you can be proud of, like reaching optimal wellness. Each new day is your friend. You hold onto your vision and keep working toward it, little by little. 
  8. Mentally strong people don’t go it alone. Surround yourself with a community of people who support you all the way. 
  9. Mentally strong people challenge themselves. Welcome it when something doesn’t work the first time. It’s an opportunity to grow outside your comfort zone.
  10. Mentally strong people regulate their emotions. Mindfully peel back the layers to identify your emotions and what causes them. If a situation makes you feel uncomfortable, don’t judge yourself – invite that emotion to a Tea Time Exercise. If an emotional response no longer serves you, do the internal work to let it go. You’ll be able to behave in a productive manner, even when you’re upset.
  11. Mentally strong people keep their cool. Even under provocation, hold your tongue. Retaliation may be your first impulse, but it can create irreparable damage to your relationship, so you choose to forgive, let it go or wait for things to calm down before discussing it.
  12. Mentally strong people know when to stay or walk away. The key is not trying to win, but making it work. You have to be strong to work through the discomfort. Yet, when the other person refuses to work with you, act in harmony with your truth and be strong enough to leave, whether it’s an argument with a coworker or a toxic relationship.  

There were probably some strengths that you feel you’ve mastered and others that could use some work. That’s okay because there’s always room for improvement. I’d love to partner with you in your quest for excellence. Please contact me and schedule an “Unlocking Your Potential” 30-minute complimentary consultation (in-person, by phone or via Skype).

Benefits of CrossFit Training for Women Like Me

The benefits of CrossFit training for women like me literally transformed my life! Here are scads of reasons why it might be exactly what you’re looking for too!“Successful people pursue hard things. Unsuccessful people avoid them.” ~ Coach Greg Glassman

I know you highly value health and wellness. That’s why you’re here – because it’s my mission to help you achieve your optimal health through mindfully making good choices. To be totally honest and open, even though I’ve practiced a healthful routine for years, sometimes I lacked motivation. Something was missing. I like how Brian Carter put it, “Even people who aren’t sick may not have optimal wellness.” Is that how you feel? My breakthrough to my optimal wellness happened when I discovered CrossFit training for women like me. It might be exactly what you’re looking for too!

I am so proud to be part of Crossfit Inconceivable community in Ashland Oregon. Over the last almost 3½ years, I have literally changed who I am. I have become the person who:

  • works out regularly (Who knew that was possible!?!)
  • looks at sweating and challenging myself physically as self-care,
  • is more mindful about body fitness and wellness, and
  • has found a community of like-minded people that inspire me, challenge me and keep me sane. I love seeing those beautiful faces first thing in the morning. I look forward to feeling inspired everyday.

So I challenge you…if you don’t already have a supportive community that inspires you to makes your workout routine a sustainable habitwhat are you waiting for? Go find them! Your wellness program doesn’t have to include CrossFit, because it’s always important to listen to your own body and its limits, but here’s why I love it so much…

Nine benefits from the special way CrossFit training is designed.

 1. Somatic approach. As a Somatic Coach, I am all about caring for the whole mind/body/spirit connection. CrossFit training ticks all of those boxes. It’s an intense, full-body workout that prepares you for the unexpected, which has far reaching benefits for your mind and spirit, too.

2. Time-saving. Most CrossFit “Workouts of the Day” can be completed in 15-20 minutes.

3. Dynamic workout. CrossFit combines strength training, explosive plyometrics, speed training, weight lifting, kettle bells, body weight exercises, gymnastics, and endurance exercise. It mixes and matches different exercises to push all parts of your body to their limits. (That’s a good thing!)

4. Variety holds off boredom. Each “Workouts of the Day” is new and exciting. You’re not likely to do the same workout within a 6-month period. 

5. Learn what you’re really capable of doing. Each exercise builds on the previous one, so you achieve more than you thought possible.

6. Community. The camaraderie in CrossFit makes this exercise experience so unique. You will be applauded for doing your best, no matter what your best is. No comparisons made!

7. Personal coaching. All CrossFit classes are led by an experienced coach who ensures proper form and standards. Yes, occasionally you’ll get a “no rep” when you’re not doing something properly or not giving it your all. Your coach is your inspiration, counselor, buddy, nutrition advisor and biggest cheerleader.

 

What actual health benefits can you expect from CrossFit training? For women like me, there has to be tangible results to make it worth investing the time. Wouldn’t you say these benefits are well worth your time?

  • heart health
  • joint mobility 
  • stamina
  • strength
  • coordination
  • flexibility
  • power
  • speed
  • agility
  • balance
  • endurance
  • immune system
  • creativity

As John F. Kennedy said: “Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.”  

 

And that leads me to the two most important benefits from CrossFit training for women like me…

8. New lifestyle.You’re surrounded by people invested in fitness and health, which reinforces your resolve to achieve and maintain total wellness.

9. Mental toughness. You leave behind the practice of taking the path of least resistance or cutting corners. “Taking the easy way out” is no longer in your vocabulary. You discover the difference between discomfort and pain, and you aren’t a quitter.

These benefits literally transformed my life! They make my health and wellness routine sustainable. I look forward to the daily encouragement and inspiration, because it keeps me going. It’s never a burden. And I’m not even tempted to cheat.

Do you want to feel that way about your health routine? I’d love to be part of your supportive community. Please contact me and schedule an “Unlocking Your Potential” 30-minute complimentary consultation (in-person, by phone or via Skype). Let’s work through the rough patches, so you can find your way to YOUR routine for total health and wellness.  

Try a New Way of Thinking Instead of Making New Year’s Resolutions

We must master a new way of thinking before we can create real change in our lives. After all if the old way of thinking was working, you wouldn’t be looking for a change, would you? Here are 3 ways to introduce a new way of thinking into your life.“You must learn a new way to think before you can master a new way to be.” – Marianne Williamson

Years ago, when I was brainstorming the name of my business, Neways Center, I wanted it to reflect how we master a new way of thinking before we can create real change in our lives. After all, if the old way of thinking was working, you wouldn’t be looking for a change, would you?

I’ve noticed that people often use the New Year as a “when” moment…“When the calendar starts over, I can start over” type of thinking. It’s not a bad thing to use the calendar to renew your sense of purpose, determination and hope. However, keep in mind that dates come and go; real hallmarks in our lives occur as events. And events are the culmination of a series of baby steps that get you to a certain place, when you’re ready for it.

That the key to this new way of thinking: change doesn’t happen until you are prepared and ready for it!

How do you create a new way of thinking that results in real change? Here are three ways you can cultivate this new way of thinking in terms of hallmark events in your life that create sustainable shifts.

1. Schedule retreats not vacations. When you spend time and money booking a hotel room and traveling to a new location, you open up your mind to creatively think in a new way. It breaks you out of your routine, so you can try out being a new way, to see if it’s the right fit for you.

Rather than spending that time overeating, overdrinking and mindlessly “vegging out”, make them into self-renewal retreats. Go somewhere with minimal distractions, so your mind clears and you have time to reconnect with your mind, body and spirit. (You can read about our 2018 “Women, Wisdom & Presence” retreat to see if the 2019 retreat in the Grand Canary Island is a good fit for you. Contact me for details if you’re interested.)

Wherever you choose to go, take a journal and write down all the things you love about yourself and your life. Then reflect on what you can do to bring yourself more in harmony with your mission or purpose in life.

2. Build a supportive community. In life, we often get thrown together with people we wouldn’t choose as close companions. Adopt a new way of thinking about those you associate with…in person, online, or even through the entertainment you choose. Commit to seeking out and spending more time with only those that lift you up, challenge you, and support you in becoming your best you.

Plan a monthly event with a friend that supports your new way of thinking, one that prepares you to be in the right emotional, mental and spiritual space for enhancing your potential.

  • Schedule a set day and time for weekly phone calls to celebrate your wins.
  • Go all out and dress up for a self-renewal dinner, only ordering items that make you feel good.
  • Attend a live event together.
  • Exercise together.
  • Regularly share themed photos on Instagram that keep you inspired.
  • Explore new locations, new skills, or new experiences together.

3. Mindfully learn instead of judging. Resist turning situations into a way of labeling yourself as right or wrong, good or bad, smart or stupid. Start a new way of thinking: attract more positivity into your life by mindfully processing situations as learning experiences, without passing judgment.

You are the sum of years of experiences. Respect them as a part of your journey and use them as stepping stones to the future you want. Change your way of thinking so they don’t hang as weights around your neck. Be grateful for the person you are today. You are strong! You are enough! You don’t have to be like anyone else. You don’t need to “change” who you are.

Like a diamond, we are all simply in the process of smoothing out the rough spots so we can let our unique brilliance shine through. For diamonds to sparkle, they need light. You can shine light on yourself by creating a sacred space for reflection. Here are seven suggestions to get you started:

  1. Make a daily practice of walking in nature.
  2. Incorporate breathing breaks throughout the day.
  3. Light a candle, sit in a comfy position, and set one intention you want to model right now in your life. Examine that intention from all angles (how you see yourself, how others will see you, how it affects your business presence, etc) and fully visualize how it empowers you.
  4. Invite a trusted friend on one of your retreats, so you can process out loud.
  5. Specifically ask that friend what they admire about you.
  6. Think back over the past year. Visualize where you started and how far you’ve come.
  7. Keep a running list of all of the things you’re proud of – compliments you receive, accomplishments you have, connections you make, etc.

Lasting change starts from a place of peaceful acceptance. It’s a natural, not forced, progression. Do you want to get the New Year off to a great start? Please contact me and schedule an “Unlocking Your Potential” 30-minute complimentary consultation (in-person, by phone or via Skype). Together we can create a plan that fully opens up this new way of thinking for you.

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