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Posts Tagged ‘Living Fully’

What’s on Your Summer Reading List? Add “The Little Book of Hygge”

Never feel guilty about lazing at the beach or lounging by the pool, when you’re recharging your batteries with great books from my summer reading list.“You cannot buy the right atmosphere or a sense of togetherness. You cannot hygge if you are in a hurry or stressed out, and the art of creating intimacy cannot be bought by anything but time, interest and engagement in the people around you.” 

~ Meik Wiking

Every summer I long for quiet moments where I can be alone with my thoughts and a good book (and usually a cat or two). If you’re planning on recharging your batteries, at the beach or on your patio, a great book can help you reinforce your commitment to living more fully. On my website, I have a Resource Page that lists many of the books that have meaningfully impacted my life in one way or another. Any one of them would be great to add to your summer reading list.

Ten of my all-time favorite books are:

What’s on Your Summer Reading List? Add “The Little Book of Hygge”If you want a short read that makes you feel really good, I suggest you start with “Who Moved My Cheese?” by Spencer Johnson, M.D. and “The Little Book of Hygge: Danish Secrets to Happy Living” by Meik Wiking, the CEO of the Happiness Research Institute in Copenhagen. Hygge (pronounced “hoo-ga) is the Danish concept that encompasses a feeling of cozy contentment and well-being through enjoying the simple things in life. That’s a concept we all can benefit from embracing!

Isn’t it sad that in today’s fast paced, entrepreneurial world, people do feel guilty about slowing down and “smelling the roses”?! We’re told to always HUSTLE if you want to succeed. I believe there’s a time and place for hustling, but there’s also an equally important time for embracing hygge.

“Hygge is about an atmosphere and an experience, rather than about things”, Wiking explains. “It is about being with the people we love. A feeling of home. A feeling that we are safe, that we are shielded from the world and allow ourselves to let our guard down.” 

When was the last time you felt comfy, cozy and safe? Was it just this morning, last night, a week ago, or so long ago you can’t remember? What I love about the Danish concept is that it’s their way of life. They build their lives around good relationships that create these warm, intimate feelings. They don’t just try to squeeze them in at the end of the day or on the weekend.

How can you introduce hygge to your home and life?

Soften your lighting. According the Wiking, candles are a must. Think about how much more intimate and enjoyable your dinners will be when you turn off the overhead lighting and use candles. Your family will sit down and take notice that this is a special occasion. What a nice way to spark conversations. And, at the end of the day, make time to soak in the tub by candlelight. Pure heaven!

Create a cozy reading space. Reading is so good for you. Studies show that it reduces stress, promotes comprehension and imagination, alleviates depression, helps you sleep and may contribute to preventing Alzheimer’s. So, making a place that draws you into a daily practice is reading is a win-win!

Spend relaxed time with loved ones. Picnics in the park, backyard barbeques, bonfires on the beach, and outdoor movie nights are all fun summertime activities that promote a feeling of hygge. And instead of hibernating during the winter, invite friends over to play board games and music in front of the fireplace.

To me, hygge means appreciating simple things with the people you love. I’ve found that a practice of mindfulness really fosters this intimacy within yourself, between friends and with your surroundings.

While I take some time off to enjoy my summer, I hope you, also, are making time to enjoy your summer and your life! And if you’d like to, please come over to my Facebook page and share what books are on your summer reading list. I’d love to hear about your recommendations!

In a Mental Slump? 11 Ways to Boost Your Energy Naturally

Don't rely on energy drinks! Learn to boost your energy naturally.“The energy of the mind is the essence of life.” ~ Aristotle

How much would you pay to stay energized all day? According to one analyst, people are spending BILLIONS of dollars! “In 2017, the energy drink/shot market was $13.4 billion. The forecast through 2022, is that the market will reach about $16.9 billion.” Unbelievable! This quick fix isn’t sustainable. I recommend you learn to boost your energy naturally. You’ll go further faster.

Mental energy depends on how well you care for your mental, emotional, physical and spiritual health, as a whole. If you want to boost your energy naturally, it’s important to address all aspects of your life. This somatic approach requires a greater awareness of self. I’d like to share some simple, but meaningful, ways to start assessing your progress towards boosting your energy naturally.

Boost Your Energy Naturally – Body

1. Get restorative sleep. You might be used to existing on five hours of sleep, but it’s going to catch up with you, because the body and brain needs seven to eight hours of all the sleep cycles to clean and restore themselves. Tune into your body and support it with the rest it needs.

2. Eat a healthful breakfast. Mindfully listen to YOUR body and see what energizes YOU. Some people love oatmeal; others feel energized after a fruit-filled, green smoothie. If you’re eating the wrong kind of food for YOUR body, it will set you up for major mental slump! Start the day with healthful food and you’ll more likely make healthy food choices throughout the day.

3. Keep moving. Being sedentary is a real problem today. It’s important to be mindful about how your body is reacting. Do you feel yourself slouching? Then it’s time to straighten up and stretch. Daily practicing Progressive Muscle Relaxation Techniques helps stretch your body and increase your awareness. Are muscles getting tense? Time for some breathing exercises and a short walk. Getting more oxygen boosts your energy. Doctors recommend, at a minimum, 30 minutes of exercise daily, 5 days a week.

4. Stay hydrated. Feelings of hunger and tiredness are often symptoms of dehydration. Instead of reaching for a candy bar, take a long drink of water. Sugary, caffeinated sodas and energy drinks do more harm than good. You’ll gain some health benefits from a moderate consumption of tea or coffee. Just remember that drinking caffeine six hours before bedtime may compromise the quality of your sleep.

5. Keep power snacks handy. Fruit and a handful of nuts are great energy boosters when you feel the afternoon slump coming on.

 

Boost Your Energy Naturally – Mind and Spirit

6. Feed your passion. I am passionate about doing Cross Fit and also helping my clients in my life coaching practice, so daily I find ways to engage in activities that support me. For example — because I want to improve at Cross Fit, I eat healthy foods; junk food or alcohol just don’t tempt me anymore. And because I want to give the best to my clients, I go on retreats that refresh me. Staying engaged and excited about life is paramount to feeling energized and inspired.

7. Clear out mind clutter. Drama wears a person out! Being focused keeps you from overthinking or worrying unnecessarily. When you simplify your life and remove unnecessary events, you’ll naturally boost your energy.

 

Boost Your Energy Naturally – Emotions

8. Remove energy zappers. Manage your mental energy like managing a bank account. Know what drains your energy and mindfully avoid them — be it a self-doubting thought, an unsupportive action, an unhealthy relationship, or the clutter on your desk. Choose to spend time on things that boosts your energy, like gratitude and positivity.

9. Vitalize your relationships. We need to receive and give energy to each other. Remember that there’s a lot of power in laughter. Let’s borrow AT&T’s slogan and “reach out and touch someone” emotionally and physically as often as you can each day.

10. Connect with the earth. Almost everyone has room for a small garden pot. There’s something energizing about seeing life sprout from a tiny seed. Try growing your favorite veggie or herb and feel the energy it’s drawn from the soil, as you eat it.

11. Reconnect with the sun. Sunlight is very healing. Just take precautions for your skin type, then get outside and soak up some Vitamin D!

None of these suggestions are hard. In fact, they’re all enjoyable! Concentrate on changing one tiny habit at a time. What do you do to boost your energy naturally? I’d love to hear your suggestions on my Facebook page. And if you’d like an accountability partner, please contact me and schedule an “Unlocking Your Potential” 30-minute complimentary consultation (in-person, by phone or via Skype).

7 Ways to Model Purpose Driven Leadership in All Aspects of Life

Purpose driven leadership reaches all aspects of life – marriage, family, friends, business, communities, and your own health and fitness, as you serve others.“Why did you get out of bed this morning, and why should anyone care?” ~ Simon Sinek

Who were you born to be? What puts fire in your belly? If you’re not certain, it’s time to clarify your purpose in life. As a child, you might have dreamed of being a singer or an astronaut. Purpose driven leadership wasn’t even on your radar. Teachers or parents might have even urged you, “You need to figure out what you’re going to do with your life!”

But before you can “do” anything meaningful, it’s important to learn who you really are, at the core of your being. When you connect who you are with what you do, you’ll be happy, fulfilled, and ultra productive, because you’ll have discovered your purpose. At that point, it will be easier to model purpose driven leadership. As Leonardo da Vinci wisely advised, “Make your work to be in keeping with your purpose.”  

Purpose is the natural flow of your gifts as you serve others. You may at times, ignore or hinder your purpose, but it’s always there, waiting to be expressed. Fully formed purpose driven leadership reaches all aspects of life – marriage, family, friends, business, teams, communities, and your own health and fitness. It’s being committed to use your talents, skills and passions for the greatest benefit. It releases positive energy and frees you and others to explore a world of possibilities. One thing to be mindful of: if you or others feel drained or limited by your leadership, what you may be expressing is obsession, rather than purpose.  

Here are seven ways you can model purpose-driven leadership in your life:

  1. Avoid distractions. As a multi-faceted human, you may be pulled in many different directions because of the diversity of your interests. It’s imperative to pause and reflect whether there is congruency with your core purpose. There’s absolutely nothing wrong with narrowing your focus and truly mastering one of your many talents. In fact, you’ll accomplish much more in the long run. 
  1. Align actions with purpose. It’s easy to be swayed by the opinion of others or the current trend. Personal development programs are helpful guides, if they allow for your unique individuality. It is a disservice to yourself and others, if you force yourself to be like everyone else. Yes, there are cultural and family norms to consider; however do so with the goal of discovering how the real you can support something bigger.
  1. Be flexible. Be mindful that your core purpose emerges over time. At different stages of your life, your purpose will evolve and deepen. Being wedded to an outcome will hinder your ability to course correct when necessary. If you sense there’s a deeper meaning lurking, mindfully slow down and listen.
  1. Connect with others on your core level. We all need to work with others to accomplish more than we can alone. Seek out those who have a similar purpose. Work at formulating a group purpose that connects with your individual purpose. People will respond to you as they see that you genuinely care and want to make a difference. You will inspire trust and confidence, as you lead others mindfully and thoughtfully. A tremendous synergy will be unleashed.
  1. Focus on service. The degree to which you live with purpose is in direct proportion to how much you serve others. Concentrate on providing value for others and you’ll feel more fulfilled.
  1. Strive for congruency. Are you purposeful in business but not at home, or vice versa? Being incongruent like this will drastically reduce your effectiveness. Strive to align all of your life with your higher purpose.
  1. Experience. Learn. Learn. Learn. When something happens that you don’t expect or welcome, focus on what you can learn from it. When you are living life on purpose, every life experience becomes your teacher and helps you discover additional meaning.

After experiencing one of the most horrendous events in human history, Viktor Frankl said, “Life is never made unbearable by circumstances, but only by lack of meaning and purpose.”  When we lack purpose, we become consumed with our immediate circumstances, which can overshadow our reason for living. Every time you make an excuse, place blame or get distracted, you make room for apathy and despair.

Purpose is an endless journey of exploration. We invite you to join us at our Women: Bring Forth the Leader Within retreat June 20 to 26th in Grand Canary Island. We’ll help you clearly define your purpose driven leadership path.

Why I Participated in the 2019 CrossFit Open

I participated in the 2019 Crossfit Open. It was amazing! CrossFit teaches me to see every day as an opportunity to improve, get better, get where I want to be.“You dream. You plan. You reach. There will be obstacles. There will be doubters. There will be mistakes. But with hard work, with belief, with confidence and trust in yourself and those around you, there are no limits.” ~ Michael Phelps

Have you ever heard of the CrossFit Open? This year it’s happening between February 21st and March 25th. The CrossFit Games are world-renowned as a grueling test for the toughest athletes on Earth. It’s a five-workout competition. And it’s thrilling to see what people are capable of doing!

I love CrossFit and all that it stands for. I love its philosophy. I love its comradeship. I love the intensity. It’s my kind of workout. Every week I get to push my limits physically and mentally. I always learn something new about myself.

Since I started Crossfit over 3 years ago, it has become a metaphor for life: push your limits – find your strength!

Here are some life lessons you can takeaway from Crossfit training:

Your physical strength is fueled by your mental strength. When your body or mind says “you can’t”, try it anyway. More often than not, you can!

The more flexible you are the more resourceful, resilient and courageous you’ll be.

Progress doesn’t come automatically. There’s always a learning curve. Invest the time to develop skill “A” to get to skill “B” and so forth. If you jump from “A” to “Z” you’re going to hurt yourself!

There’s always some move you can make. Maybe you can’t do a Pull Up, but you can do a modified version of it, as you strengthen your body so that you can do it eventually.

Believe in yourself! Trust your coach and soak in the encouragement from your community. When you compare yourself to someone else, you hurt yourself. Use their success as inspiration instead.

Discipline and consistency build a reserve of strength, grit and conviction that gets you through the days when you’re feeling down. To become fit, you have to value your well-being over your desire to be a people pleaser

Can you see how these lessons apply to all areas in life? People say, “If I had known I was going to live this long, I would have taken better care of myself.” We have the choice to let life happen or train for the long game. I’m in it for the long game.

I never thought I would ever enter the 2019 CrossFit Open, never. I thought of competing with my friends, but not entering at such an international level. But this year I did! Why? Because I believe in these principles and I wanted to practice what I preach to others.

Here are my scores on the 2019 CrossFit Open Leaderboard

If you go to the leaderboard website, you will see that I was there. It’s an amazing experience! No, I’m not in the top 10. That’s not the point. I trained to push my limits, to see what I could do. I accomplished more than I would have thought possible a year ago. And I know that next year I’ll do even more!

Ultimately, I entered the 2019 Crossfit Open, because I wanted to communicate these important messages to myself:

  • I am good enough right now.
  • I only compare myself to myself.
  • I push my limits to find my strength.
  • Don’t take yourself too seriously.
  • Don’t take life too seriously either.
  • Life is short, go for it.
  • Happy is on the other side of fear.
  • Courage takes you there.

During the open an amazing thing happened! Right after each grueling workout (five total), and not before I could stand and breathe again, it would all make sense. The everyday training itself started to make sense: how to train, how to push myself each day and week, how to gradually increase my effort, and why all of this is important.

In life, as in CrossFit, you have to train hard (with substantial periods of rest and recuperation in between) in order to sustain even 15 minutes of intense work. Imagine practicing your public speaking every day for just 5 minutes in the shower and then getting to your public speaking event and feeling like “I can do this!” This is what Crossfit has taught me to do every day. It takes consistent, daily discipline to get to the critical moment where I can perform well, with ease and skill.

I know I will do the open again…and again…and again. And from now on, I’ll see every day as an opportunity to improve, get better, get where I want to be. Like we learned from the story of the Tortoise and the Hare – slow and steady wins.

Would you like to find the same kind of courage, determination and resourceful within yourself? Please join us at our Women: Bring Forth the Leader Within Retreat June 20 to 26th in Grand Canary Island. I know you have it …let’s bring it to life!

How to Switch Off the Fight or Flight Stress Response and Find Peace

How to Switch Off the Fight or Flight Stress Response and Find Peace If you’re hiking in the woods near my hometown in Oregon and you see the glowing eyes of a cougar, will your heart start racing? Of course it will! The fight or flight stress response kicks in with a vengeance, because you’ve heard reports of people being killed by big cats like cougars. You know you’re in danger. Your life depends on what happens in the next few seconds. It will take all the courage you can muster to stand your ground, maintain eye contact, and raise your arms to make yourself appear bigger and noisier to scare the big cat off.

Sometimes we meet people who are like wild animals. You might even work with them or they might be your family members. There’s no reasoning with them. They have mercurial personalities – their mood and behavior change in a flash. They’re so unpredictable you don’t know where you stand with them from one minute to the next. On the other hand, you may personally have trouble regulating your emotions so little things trigger either an aggressive or defensive state. In either case, the key to achieving more peace in your life, is to learn to tame your fight or flight stress response.

Because our lives are often stressful, many people live in a perpetual state of fight or flight stress response. This state should only last as long as you are in real danger. Then, it’s supposed to calm down. When you live under prolonged stress, your body thinks it’s in danger, when it really isn’t. Being in a constant fight or flight state will eventually lead to many health problems like poor digestion, adrenal fatigue, obesity, insomnia, and anxiety. And it doesn’t do your mood any good either, so your relationships suffer.

The good news is that sympathetic nervous system, which kicks in your fight or flight reaction, can be calmed down. The key to turning it off is to mindfully reassure your body that you are safe. When your body believes it’s safe, it shifts into parasympathetic mode, which signals your heart to slow down, your lungs to breathe deeply, and your digestion to resume.

 

How do you switch off the fight or flight response? A good place to start is to practice mindfulness in these three ways:

  1. Practice mindful awareness. Suspend judgment as you tune into your body sensations. Learn what the fight or flight stress response feels like in your body. Accept your natural biological response and give each sensation a name. Naming each one lessens its power. Reassure your body that you’re okay. 

 

  1. Practice mindful breathing. The situation may seem to be out of your control however you can always control your breathing. And that may be enough to get you out of the fight or flight stress state. Here are some breathing exercises that will move more oxygen to your cells and shift you into the “I’m-safe-to-rest” mode.

 

  1. Practice mindful assessment. Discern the difference between discomfort and pain. Distinguish between unpleasantness and danger. Give your body the information it needs to know that the situation at hand is not going to kill you. It may be uncomfortable, but it’s not life threatening. Sit with and completely absorb the feeling that you’re safe.

 

When you give your body a chance to recover, you’ll improve your health and your relationships. If you’d like to learn more about shifting away from a reactionary response to a more intentional state, plan on joining us at our Women: Wisdom, Presence, and Flow! Retreat June 20 to 26th in Grand Canary Island. FLOW stands for Fierce Leaders Organizing Worldwide! We’re empowering women, like you, to live a vibrant life, elevate their presence, and make a difference in the world.

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