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Continually grow as a person and find your work/life balance

Embrace the Healing Benefits of Sunlight – Happy Spring!

Written by Maria Connolly. Posted in Health and Wellness.

We who live in northern climes like Oregon need to take advantage of the healing benefits of sunlight to offset the health-zapping effects of a long winter After a long, hard winter it’s a relief to feel the warmth of the sunshine and see the flowers beginning to emerge! It makes me think about the healing benefits of sunlight, but also about some of the dangers from unwise sun exposure.

In northern climes like Oregon where there are so many overcast days, many people suffer from Vitamin D deficiency. Others struggle with Seasonal Affective Disorder and depression. Beware…this can also occur from spending all day in the office working!

How much sunlight you need to produce your daily dose of Vitamin D depends on where you live. Scientist at the Norwegian Institute for Air Research has created an online calculator that can help you determine the amount for where you live. (Click here to learn more.) Without it our bones deteriorate (osteoporosis and rickets) and we’re more prone to cancers (prostate, breast, color and ironically, skin cancer) type 1 insulin-dependent diabetes, multiple sclerosis, and heart disease.

Our mood is greatly affected by the amount of sunlight we get. We need the light to calibrate our circadian cycle of sleep and wakefulness. And it builds our immune system by increasing the white blood cells, called lymphocytes, which play a major role in defending the body against infections. It’s also been noted to lower cholesterol, fight bacterial infections, and clear up some skin disorders. On the down side, too much exposure can cause painful burning, skin cancers and possibly cataracts.

Even though UV from the sun can be harmful in high doses, you can safely enjoy the outdoors without risking your health. Keep in mind I’m not giving medical advice. You must use common sense and listen to what your doctor says about your situation. That being said…here are a few tips that help you enjoy the benefits of sunlight safely…

  • Know your skin type. If you burn very easily, you’ll have to exercise greater mindfulness in how long you stay out in the sun.
  • During the less intense times of the day (sunlight is strongest from 11 am to 2 pm) gradually increase your exposure duration to 10 or 15 minutes.
  • Use sunscreen for longer exposure. Do some research and find the most healthful brand for you. Many of the products contain fragrances and chemicals such as Oxybenzone, (linked to hormone disruption and cell damage) Retinyl palmitate, (a carcinogen), Octyl-methoxycinnamate (oxidation damage which ages your skin) Butyl-Methdiebenzoylmethane, (releases free radicals into the body) Benzophenone 2 (BP2), (decreases the function of the thyroid). So choose wisely.
  • Find sunglasses that provide UVA and UVB protection and good coverage of your full field of vision.
  • Wear a hat and cover up in white clothing (more cooling on hot summer days than no clothing) during long exposure times.
  • Be mindful of what you eat. A balanced, nutritious diet provides protection from some of the sun’s hazards. However, a diet high in omega-6 polyunsaturated fats like sunflower, safflower, and other vegetable oils will make you more prone to sun damage. Healthier fats to use are coconut, avocado or palm oils.
  • Also be mindful that some medications make you more sensitive to sunlight. Ask your doctor or pharmacist if the type you take falls in this category.

Don’t let the fear of sun keep you from enjoying life fully. Exercise mindful awareness of the risks and benefits of sunlight and get outside! Now is a good to assess your entire body/mind/spirit wellness to determine ways you can improve. Download my free 7-Point Body Wellness Assessment. It’s an eye-opening self-examination guide.

If you already know what changes you want to make, but you need some accountability and support, then feel free to contact me and schedule an “Unlocking Your Potential” 30-minute complimentary consultation, in-person, by phone or via Skype. I’d love to help you reach your goals!

Is It Time to Hire a Life Coach? Seven Ways to Know if it’s Right for You

Written by Maria Connolly. Posted in Life Coaching.

If you’re wondering if you should hire a life coach, here are seven very good reasons why you should hire a life coach if you want to feel fulfilled in life

“Amateurs might not have coaches, but professionals do.” – Robert Kiyosaki

Do you want to make extraordinary things happen in your life, career or business? Are you tired of the same, old, dull routine that’s not working for you anymore? Then it may be time to hire a life coach! Life Coaching isn’t counseling or therapy. It’s a highly effective way to achieve excellence in your life as you close the gap between where you are now and where you want to be.

By now you realize that highly successful people use coaches to enhance various areas of life that need work. Right now I’m working with a nutritionist to learn how to eat more nutritionally dense meals. It’s great because I’m noticing the eating patterns that sabotage my attempts to stay healthy. It’s like putting things under a microscope and REALLY noticing what is what. Plus, my coach keeps me accountable. He helps me make small changes and handle setbacks with little pep talks here and there. On my own I would come to a cross point and probably just quit.

What benefits can YOU expect when you hire a life coach? I’ll give you seven excellent reasons, but know that there are many more. As you read each one, try it on for size, imagining that you’ve already achieved the benefit. Then ask yourself, “Is this something I want more of in my life?”

Attain clarity. Oftentimes we don’t know what we know. A life coach can ask questions that draw out your inner wisdom. When you decide what’s most important to you, it frees an enormous amount of energy and creates a chain reaction that magnetically pulls you toward your value-based goals and priorities. Ask yourself, “What do I want more of? What do I want less of?”

Gain accountability. Maybe you think you should be able to do it on your own. But in today’s hectic world, we’re easily distracted and discouraged. When you hire a life coach, she can help you identify what’s holding you back and how you can keep your momentum going. And then she can give you well-deserved acknowledgment. Even if your loved ones may never get it, she will. She understands and appreciates how hard you’ve worked and how far you’ve come.

See things from a new perspective. To create change you don’t need someone telling you what you want to hear. You need someone who helps you see things about yourself and your situation differently. The great thing about coaching is that you’ll often identify action steps that you never would have thought of before.

Re-evaluate your values, purpose and vision. We tolerate so many things in life that we don’t have to and really shouldn’t. Maybe you’re so tied up with worrying about what others think or you’re doing what you think you “should” that you neglect what you need and want. A life coach will help you sort it all out so you can set better boundaries that are aligned with your values. You’ll be able to eliminate what drains you and expand what energizes you.

Push past your comfort zone. Do you spend so much time taking care of everyone else, that you don’t have time for yourself? Life coaching gives you the space to think about you, your feelings and what’s important to you. Your coach will help you identify strategies that challenge you and get you past your fears to where you want to be.

Become fully engaged in “being” not simply “doing”. A life coach helps you mindfully focus on the states of being that you want to experience in life, like love, abundance, joy, centeredness, and connection. You’ll find your balance. You’ll slow down enough to notice how you really feel. And those feelings can guide you toward the changes that will benefit you the most right now.

Design your dream life. There’s no fulfillment in just existing. Take purposeful steps to create the life you want that makes you feel fulfilled in every aspect of your life. When you hire a life coach, she can help you identify what’s standing in your way, like your self-limiting beliefs, and help you create action steps that transform your life.

We’ve just skimmed the surface of how you benefit when you hire a life coach. If you want to go from being great to being extraordinary, then feel free to contact me and schedule an “Unlocking Your Potential” 30-minute complimentary consultation, in-person, by phone or via Skype. I’d love to talk with you!

And if you’re anxious to begin the process of self-discovery and excellence today, download your copy of my free 7-Point Body Wellness Assessment and carve out some alone time to go through it. You’ll be glad you did.

How to Soften the Body to Withstand Stress and Roll with the Punches

Written by Maria Connolly. Posted in Controlling Stress.

Here are three ways you can daily soften the body to withstand everyday stress and relieve the tension that causes stiffness and pain in your body and mind.People who are tense suffer more pain and are more prone to injury. This takes a toll physically and psychologically! Stuntmen, gymnasts, firefighters and even the elderly are taught to soften the body, tuck and roll when they fall. Skydivers are masters of softening their bodies to land without bruising or breaking a bone. They’re taught the “banana method”.

You may not be a skydiver but all of us occasionally trip. Softening your body into a curve makes your deceleration last as long as possible to minimize injury. Even when you’re just tripping over a curb, if you land stiff-armed you’ll likely break something. Tuck and roll to your side if possible, or if you’re falling face first let your elbows bend in a push up motion allows your pecs to take the force of the fall.

We carry so much tension and stress from daily life in our muscles and tissue and so it’s not surprising that we often suffer from aches and pains. Plus as we age, we lose flexibility, becoming more prone to losing our balance and falling. While learning to safely fall takes months of practice under the direction of a skilled trainer, there’s a lot you can do on your own to learn how to soften your body on a daily basis. You’ll find yourself becoming more flexible and at the same time relieve stress and tension.

It’s no mistake that a ball is round. Rounder objects handle stress better. When you learn not to be rigid but to soften the body you’ll stand up under stress better. This is well-illustrated by what engineers have learned about designing airplane windows.

Airplanes at first used square windows since that was the norm for homes and autos. However, when jets began flying faster and at higher altitudes, two planes fell apart in midair. Why? The sharp corners of the square windows were natural weak spots where stress concentrates. When subjected to repeated pressurization, the corners cracked and gave way.

Curved windows, on the other hand, have no focal point so it distributes the stress. Circular shapes are stronger and resist deformation, and can thus survive the extreme differences in pressure between the inside and outside of the plane.

What does that mean for you? Instead of letting everyday stressors make you rigid in your thinking and physiology, learn to soften the body and roll with the punches both literally and figuratively.

Here are three simple ways to soften your body…

  1. Slow down your frenetic brain by practicing deep breathing exercises. The brain mimics what the body is doing, so if you slow down, your chaotic thoughts will start to cool down too.
  1. Actively soften the body. Pay attention to what your body is saying and move it until it relaxes. Stretching exercises, yoga, and improving your posture will help. Daily practicing Progressive Muscle Relaxation Techniques to stretch and soften your body will help you increase your awareness.
  1. Practice mindfulness in daily tasks. Quiet your mind by learning to be present in each moment instead of multi-tasking. Whether you’re walking or washing dishes, or eating, be mindful of that one simple thing.

Somatic coaching is a superior way of creating a greater self-awareness. I invite you to contact me to schedule an “Unlocking Your Potential” 30-minute complimentary consultation, in-person, by phone or via Skype, so we can talk more about it.

And if you’re curious on how to enhance your overall health and wellness don’t forget to download my free 7-Point Body Wellness Assessment. It will help you identify the areas that most need your attention right now and what you can do to bring balance to your life.

Change Your Story… Change Your Life

Written by Maria Connolly. Posted in Change Your Life.

Everyone tells themselves stories, mostly self limiting ones like, “I’m too old, I can’t, I don’t deserve it”, yet you can change your story change your life“You can do anything you set your mind to!” Did you ever hear these encouraging words from a parent or teacher as you were growing up? Did you believe it then? Do you still believe it? Or somewhere along the way did you quit believing because you started telling yourself self-limiting stories?

Too many times we’ve replaced the encouraging voice in our heads with ones that tear us down and keep us little. They come from our own fears and insecurities or we’ve actually heard them from other people who abusively denigrate and belittle. We’ve heard it so often that we begin to believe it ourselves.

The self-limiting stories we tell ourselves are usually focused on generalizations, negativity and comparisons with others. You can recognize them, because they often start with statement like these…

“If only I was … I could …!”

“I’m not good at…”

“I can’t…”

“I’ve never been …”

“Who do you think you are…”

“You’re too…”

“He gets … because he’s gifted. He doesn’t know what my life is like.”

Just because something doesn’t come easily to you or you’re inexperienced, doesn’t mean you can’t do it well. Perhaps you’re not the most talented speaker today. Your story doesn’t have to be that you’re not a gifted speaker. Your story can be that you want to be a talented speaker and you’re willing to do a lot of hard work and preparation in order to influence people with your message. And that’s a new story you can create for yourself.

This shift begins when you become aware of the self-limiting talk running through your mind. Think of that commentary like a Narrator – the voice in the background that is giving substance to the story. Most people are oblivious to it. But with greater mindfulness you can stop yourself from automatically saying, “No, I can’t”, and just listen to the objections in your mind. Without judgment, write them down in your journal.

Ask yourself if it’s true. You may think, “I’m so stupid!” But you’re not. You many have made a mistake, but that doesn’t define who you are as a person. Evaluate it. You’ll see that the Narrator is only offering one perspective, based on previous experiences. You don’t have to accept what the Narrator is telling you, especially if it’s disempowering. See all the good things you have accomplished.

Affirm what you know is true. Maybe you don’t know how to do something. But you have the ability to learn. We’re all a work in progress, adding layers and layers of experience to our core values. And that experience is valuable. Set your intentions for how you want to live each day. Stay in touch with your values and you’ll stay aligned with your purpose.

Tweak your story. You don’t have to totally reinvent yourself. Take the parts that don’t serve you any longer and overwrite them with choices that create the best possible story. Daily reflect on how your choices fit into your greatest purpose.

It takes mindful effort to process through the stories you tell yourself. But you can change your story and you can change your life. I would love to partner with you as you go through the process. Please feel free to schedule an “Unlocking Your Potential” 30-minute complimentary consultation so we can explore your options. I’m happy to meet in-person, by phone or via Skype.

Supercharge Your Efforts and Accelerate Your Personal Growth – Do Your Coaching Homework!

Written by Maria Connolly. Posted in Change Your Life.

Ramp up your personal growth by diligently doing the homework your life coach gives you, for real transformation comes from daily baby steps not huge leaps.When you were in school, did you enjoy homework? I remember the collective groan that used to echo throughout the classroom. Yet, it really is an effective way for students to grow personally and academically.

As I reflect on those years, I’m grateful now. Not only did homework help me remember the lesson, it accelerated my personal growth for it taught me to 1) be disciplined, 2) make priorities, and 3) learn how to learn. Today, I regularly use homework in my coaching practice and I’ve seen that my clients who follow-up and do it dramatically accelerate their personal growth.

Not convinced? Check out these seven reasons for doing your coaching homework and see if they don’t rev up your personal growth…

  1. Remain focused.

We all know the benefits of putting notes where we see them constantly. In that way, we won’t forget the task or goals we need to accomplish. It keeps us from being distracted. Coaching homework gives us something to focus on in between sessions. Working on your personal growth every day is key to becoming the person you desire to be.

  1. Reflect deeply.

When you delve deeper into a topic you covered in session, you often need quiet and solitude to mindfully reflect on it. When your coach gives you homework, think of it as a map to your personal growth as it helps you explore the pattern of your actions, thoughts and feelings.

  1. Retain through repetition.

Our brains benefit from repetitive patterns. Your personal growth depends on remembering new things. Routines, checklists, and templates save you time and ensure you retain what you’re learning.

  1. Reasonable expectations.

You can’t expect overnight transformation. It takes daily baby steps, rather than giant leaps once a week. Coaching homework makes big challenges seem not so intimidating. It lets you know that you’re not the only one with this issue and it reassures you that there’s a process that works.

  1. Recognize results.

It’s important to track your progress – even the tiniest of wins. When you start getting discouraged, you need to be able to look back and see how far you’ve come. An important part of coaching homework is recording your feelings about each step forward and owning your triumphs.

  1. Reframe to fit.

While many of us struggle with similar issues, you have a unique learning style and speed. Coaching homework let’s you mull over the information and make it your own as you reframe it to fit your personal growth needs.

  1. Revisit and expand.

The first time you go through an exercise, you’ll apply it for those circumstances. As your experience widens and your abilities grow, you’ll be able to revisit an exercise with a fresh perspective and gain more from it on a deeper level.

Are you ready to ramp up your personal growth? Do you have something specific you want to work on, but you’re not sure where you should start? I would love to partner with you and share proven personal growth techniques that get results. Please feel free to schedule an “Unlocking Your Potential” 30-minute complimentary consultation so we can explore your options. I’m happy to meet in-person, by phone or via Skype.

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I invite you to learn more about me and my coaching and counseling services. Please contact me to schedule an “It starts with you!” 30-minute complimentary consultation with me, in-person, by phone or via video consultation, so we can explore our partnership.

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