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Relaxation Script- do not listen while driving!

Monday, April 6th, 2009 | 30 Day Challenge | No Comments

Sometimes it’s nice to have some help getting into that lovely “zen” state. Read this script into a recording device (how about your computer….) or have a family member read it to you slowly and soothingly (turn off your cellphone etc etc). Note how you feel afterwards! This material is from a workbook Jeff Thompson created…thanks Jeff!

Relaxation Script

Setting up for Success during the 30 Day Challenge

Tuesday, March 31st, 2009 | 30 Day Challenge | No Comments

Lara Williams, Coach & Motivational Speaker, get on with it Coaching

 Lara talked to the group on Sunday March 29th about intentions for this event, how to stick to it and how to approach “slipping up”. Here, I paraphrase her talk. My apologies, Lara, if I leave out anything critical.

First question to consider:

WHY do you want to create a habit of regular exercise?

Possible answers might be….reduce stress, sleep better, be more energized, clear your head etc etc. This is unique to each person in the group.

Next question:

If you were to have ( the reason why you want to exercise daily ie. stress reduction), what might it give you, or bring to your life? What would that give you that’s even deeper and more meaningful? (ex: a sense of peacefulness, more joy/contentment)

Before you take on any kind of new activity or lifestyle change, it’s always good to check in with yourself. You are about to make space in your life for something, so start opening up that space by devoting a little time (tonight perhaps) and focus on what are your intentions!

Try this: for 2 minutes, list ALL the positive benefits you can think of associated with exercising regularly, include things that mean something to you personally, not just the things you hear in magazines and on TV. For example: “It’s important to me to have more energy to keep up with my children. Being an active parent  and role model is important.”

Now that we’ve delved into our best intentions for the event,  what happens when we wake up, one morning or two, not so jazzed up about our previous commitment. Maybe it’s raining, maybe you’re feeling tired, maybe you’ve got guests over…it may be a time to call on “Mr. or Mrs. Willpower”, but wait. You called on them yesterday and the day before and they just haven’t been giving you what you need?  There are a few ways we can react:

1.  Find comfort- stay in bed, procrastinate, say “oh well” etc etc OR
2. Use any number of strategies which remind you of your intention so you stay ALIGNED with your initial goal. You can post your goals, where you can see them, arrange with a friend that you can call each other if you are “wavering” on your commitment. Make it EASY ( ie. no-brainer) to exercise by keeping your gear ready, in your car or at the door. Make plans you’d hate to break with someone to exercise. Re- read the commitments that your wrote about above! Etc. etc.

Here are a few subtle yet profound ways of creating a positive relationship with daily exercise that involve language….do you catch yourself saying things like- I “should” go out for a walk. I “have to” exercise 30 minutes while you get to sleep in a bit more…TIP: Replace the words “should” and “have to” with the word CHOOSE!

Another great way to “re-align” yourself with your intention when you see yourself slipping or wanting to slip is to recall some time in your life where you “persisted and persevered”. Wasn’t the outcome great? Doesn’t it make you feel good to recall that event. Or visualize yourself  looking back (on May 1st, 2009) and feeling what a great sense of accomplishment you have from completing the 30 days!

What happens if you do fall off the wagon? Dust yourself off and get back on, as soon as possible. There are no punishments for missing a day (or 3 or 5 or 15). Notice what happened by turning inward briefly. I do this practice of a nightly review. I focus on what went well in my day first. Then, in areas that I feel a little shaky or I’m dropping the ball, I question what’s underlying that and how I want to approach it the next day. It only takes about 3 minutes.

Be realistic.  I’m a classic over-committer, I admit! I hate missing out on certain opportunities but sometimes (actually on a weekly basis), I over-schedule myself. What can I say, I WANT a lot of things in life. But I also flirt with burning myself out, as a result. Not so good! So, I encourage you, amidst all this encouragement and hoopla about exercising regularly and how great it is, to please BE REASONABLE. I don’t want anyone getting hurt or leaving the event frustrated and disappointed.  Please email me if you even start to move in that direction so we can fix it fast!

Last but not least, support yourself. Be proud of yourself for signing up and showing up! Yah! Tell people what you’re doing (so that they can acknowledge you and encourage you). Please remember to have fun doing this. Positive past experiences = more daily habit integration!

There’s a sheet below that Lara handed out at the event- it’s a fillable form you can type right on to, then “Save-As” and email it to Lara HERE or just print it out, write on it and post it to your bedroom wall! 

Lara’s Questionnaire (Fillable Form)

Lara Questionnaire (Plain version)

You will need a program that opens pdf files like Adobe Acrobat Reader. Get it here.

Have FUN everyone!

Sincerely yours in wellness,

Sue Shalanski

Email me.

28 Days of Heart Health

Sunday, February 1st, 2009 | 30 Day Challenge | No Comments

This a great calendar you can print out from Spark People. (You need Adobe Acrobat Reader to download this PDF.) 

Download it now: 28 Days of Heart Health

What people had to say about the 30 Day Challenge

Sunday, February 1st, 2009 | 30 Day Challenge | 3 Comments

“Hi Sue,  Firstly, Wow….you have been terrific to keep me going……………I had no idea how wonderful this journey was going to be………..you are the best.  xxxThank you for the daily …go girl go!!!

Here I am feeling so good about this whole 30 day especially because I am the oldest…and not only did I do the exercise but I was able to fulfill some of my own person goals…eating and drinking better!!!!

 I have had two back surgeries and with constant back pain….I am now feeling like I can catch that big 50 pound salmon and especially feel strong.  I am one size smaller but more important I feel and look better….everyone in my family including my husband say I look great..My husband who is my biggest supporter bought me an elliptical as a reward.   Yikes.

 I plan to continue this journey and with the help of you Sue and my inspirational trainer , Tina…I know I can do it….Thank you”

xxx Dianne

“I think that what sums up what I loved about the 30 day challenge is that it made me do something even when I could very easily have not.  One day last week I almost didn’t go to the gym but then I thought, “What will I put in my journal?”  Well, I went to the gym and had a really great workout and felt so good.

Thank you for doing this.  I hope there will be another one very soon”

Colleen

“The challenge is a great way to keep me motivated.I do enjoy exercising every day I feel so much better after a good work out.”  Carol R.

“It has been great for me.  I had surgery in October and got out of exercising and eating properly….then came the Christmas season.  Well instead of losing weight after surgery, I gained.  This program got me back exercising and eating properly.  When I don’t feel like exercising….I think about filling out the journal.  After a few weeks….if I have to miss a day, it bothers me….I don’t feel as refreshed.  Also, with exercising it has made me want to eat better.

Thanks, Jan”

“As requested, here are my “now” thoughts -

( now finishing 4th month of  this)

1) Initial EVERY SINGLE DAY x 30 DAYS Challenge  – was excellent for me – I needed that push at the beginning.

2) Longer term checking in – ( ie voluntary accountability), x  3 – 4 months I also needed.

3) This second 30 day challenge,   I have not managed “every day” – but I am content .

4) Looking back : I am very pleased with the benefits of having signed up for the longer term ; and I celebrate the good progress I have made – overall, stronger, more energized / better walking / better able to go up and down stairs / balance improved / decreased chronic pain / decreased night pain = better sleep etc etc. I have now settled into a consistent routine, 3 – 4 x /week of 30 – 50 minutes of swimming, with small but consistent increases in speed and distance. I am looking forward to continuing this, with or without Fitness Journal, and I look forward to more walking and hiking as trail conditions improve. I LOVE having this rich and full life !!!!

5) I will happily continue to use the Fitness Journal log-in for as long as it is available to me, although I am confident that I will be able to maintain my present activity pattern even without it.

6) What an amazing statistical piece of Fitness Journal trivia – I have logged 68 kilometers in the pool since this all started. Who’d'ave thunkut !

Thank-you for all your work, energy and  committment on this project  - from my perspective, it has been fun and rewarding, and I have really enjoyed getting to interact with you on a personal level.

I have also started encouraging some of my patients to seek this Fitness Challenge out for themselves – so I hope that you are able to continue this program.

Louise Martin”

Is the initial commitment wavering a little?

Friday, January 23rd, 2009 | 30 Day Challenge | No Comments

Some wisdom from Lara…

How to Motivate Yourself to Exercise: It’s All in the Presentation

After the initial excitement of a new commitment wears off, it’s all too easy to slip into old, comfortable patterns. A secret to staying motivated is to stay connected to the positive benefits of your goal. Sometimes getting out for your workout can seem like a chore…but if you describe the activity by its results…you are far more likely to sustain your valuable new habit.

Which is more energizing…. “I am going for a walk/run/ride/workout because I have to”….or “I am creating more joy in my life through movement” ? It’s all in how you frame it.

You made the choice to commit to yourself, and the choice came from a positive intention. What was that intention again?

After deciding on what you would love to get out of exercising daily, find a way to describe your daily commitment in a way that reminds you of what you are getting out of it:  i.e. “I am off to go get my energy fix”…. “I am getting my upper body ready for the best biking season ever!” …”I am just heading out to make sure I look hot in my favorite dress next month”

You are in charge. Instead of taking about what you ‘have’ to do….talk -about what you are choosing to take charge of in your life.

Lara Williams is a Vancouver-based Life and Productivity Coach and Motivational Speaker for

get on with it Coaching.  www.getonwithit.ca

Tags: commitments, exercise, habits, Lara Williams, motivation, patterns

Eat Your Greens!

Tuesday, January 13th, 2009 | 30 Day Challenge | No Comments

Marissa

The really cool and unique thing about greens is they balance out a meal with their bitter flavour. Bitter balances out sweet and is the best way to stop those sweet cravings. If you start your meal with green veggies your taste buds will get that bitter flavour which stimulates digestive enzymes and balances out the sweet flavours that you have in your meal. The sweet flavours in a typical dinner include the carbohydrates such as pasta, bread, rice and other grains. Surprisingly meat is also a sweet flavour. Imagine if you have a meal of pasta with meat sauce and a slice of garlic bread, which all contain “sweet” flavours. You fill up as full as you can and then 30 minutes later you want desert. The easiest thing to change is to add a green veggie; ideally at the start of the meal.

Read more about greens and get ways to eat them at Healthier Me Blog

I invite you to sign up for my FREE recipe book and articles at www.ahealthierme.ca

Some Samples of Workout DVD’s

Monday, January 12th, 2009 | 30 Day Challenge | No Comments

Ellen Barrett’s Fat Burning Fusion

Dance Moves for Dummies- good for a SMILE!

GO Vitality

Rockin’ Body

Tags: 10 minute abs, cardio, exercise DVD's, fat burn, youtube

Your best friend could be keeping you healthier

Monday, January 12th, 2009 | 30 Day Challenge | No Comments

My Sammy-J

Click here to listen to a 3 minute podcast.

Tags: dog walking, Dr. Oz, Dr. Roizen, fitness, RealAge, You the Owner's manual

Snowshoeing, it’s just walking on snow right?

Monday, January 12th, 2009 | 30 Day Challenge | 1 Comment

Well, not according to the guys making this video. After watching a number of videos on snowshoeing, I quickly realized that snowshoeing is something meant to be done, not WATCHED! Who would have thought it could practically be an “extreme sport”?

Make Room for Your New Habit

Friday, January 9th, 2009 | 30 Day Challenge | No Comments

Habits take time to develop. Creating a new habit takes repetition over a number of days, and because it is something you aren’t used to, you will need reminders.

Welcome your commitment to regular exercise by making time and space for it.  This isn’t just something you are throwing on your to-do list. This is a departure from your regular routine, and its going to take some resources to sustain.

You will need to set aside time. Time to set and review your goals, and of course, the time for exercise. You will be more successful if you treat exercise like your number one priority everyday and slot in special times for it and protect those appointments like gold.

Make physical space for exercise in your world. Designate special spots in your home or workplace to house your runners and other gear that aren’t hidden away (out of sight= out of mind). If you are exercising outdoors in wet weather, have a designated drying area, and keep your gear and clothes in a place that will remind you to get up and go. If it helps to post signs, pictures or other visual reminders, then do so. Surround yourself with as much as it takes to keep you focused on this new habit, and soon enough it will become second nature to you.

For the first little while, it is the consistent reminders that will help to instill the tendency into your brain. Experts have concluded that it takes 21 days of repetition to make a lasting change. Arm yourself for the 30 day challenge with reminders and your new habit will become a part of your lifestyle!

Lara Williams is a Vancouver-based Life and Productivity Coach and Motivational Speaker for get on with it Coaching.  www.getonwithit.ca

Tags: 30 days, goal-setting, lara wiliams, life coach, motivaton, Vancouver