Get er done - it's your present!

Have you ever noticed how a lot of what you deal with on a daily basis is actually old stuff? You find yourself continually distracted by the old or unfinished projects and tasks. And they can really zap the life out of you. For instance:
• The rising stack of magazines you ordered, but never have time to read?
• The healthy eating plan you started but by now the healthy food is rotting in the fridge, the cans of black beans are way past their expiration date and you’re back to living on cookies and cereal?
• The bathroom remodel that still needs the lighting fixtures installed?
• The too big/too small/those might come back in style clothes stuffed in your closet that you have to fight through every morning?
• Tax returns from the 90’s that still need to be filed?

And how about the birthday/wedding/baby gift you still haven’t bought and sent? The lunch and networking date you were going to make? The doctor’s appointment?
You get the point. All these things literally tie you to the past. And when you’re tied to the past, it’s the past - not what you want now – that is controlling your actions today.

For example, do you scurry past the guest bedroom packed with boxes you never unpacked from your move 6 years ago? Do you get depressed when you look at your action list from a week ago and realize that the same things just keep resurfacing – little irritants that distract and drain you?

Not only do you have to deal with your day to day events, but you’re strapped with a back pack full of yesterday’s leftovers. And every day that you allow more and more to accumulate, it gets heavier and heavier.
Today’s “shape your life moment” is this – take one small step to commit to finishing what you start.

And, as always, it’s just 3 simple steps:

1. Make a new commitment that any new thing you start will be completely finished – one way or another. You will either do it yourself, delegate it to someone else, or dump it off the list.

2. Start to clean up FULLY -- anything that happened in the past that still nags at you. Be patient, but persistent. Take time to carefully consider things in your own life. It’s easy to identify them – they usually make you feel negative in some way when you think about them (mad, sad, angry, guilty, embarrassed).

3. Get help if you need it! Don’t be proud and don’t just let it keep dragging you down! Ask for what you need from others, or hire a coach. Define exactly what it is you need and get their support in a concrete way. Just say no if responsibilities and commitments are stealing your time and your joy.

When you are living in the present and looking forward with expectation to the future, you don’t miss out on opportunities. When you’re distracted or brooding over the past, you tend to be blind to what’s happening in your life and miss out on future potentials. Who do you want to be?

You have plenty of good reasons why you're not exercising enough. But for every obstacle to physical activity, there are multiple solutions to help you get in a workout.
Try these strategies to overcome barriers to exercise:
Lack of time
Identify available time slots. Keep track of your daily activities for one week, and identify at least three 30-minutes time slots you could use for physical activity.
Add physical activity to your daily routine. For example, walk or ride your bike to work or shopping, walk the dog, and exercise while you watch TV.
Carve out fitness appointments. For example, walk, jog, or swim during your lunch hour, or take fitness breaks instead of coffee breaks.
Select activities requiring minimal prep time, such as walking, jogging or climbing stairs.
Lack of social support
Explain your interest in physical activity to friends and family. Ask them to support your efforts.
Invite friends and family members to exercise with you. Plan social activities involving exercise.
Develop new friendships with physically active people. Join a group, such as the YMCA or a hiking club.
Lack of energy
Schedule physical activity for times in the day or week when you feel energetic.
Convince yourself that if you give it a chance, physical activity will increase your energy level; then, try it. Commit one month to the endeavor and then assess if you feel more energetic. Unless you are overly rigorous in your workouts, you'll have far more energy than you did before.
Lack of motivation
Plan ahead. Make exercise a regular part of your daily or weekly schedule and write it on your calendar.
Make a regular date with a friend for an active get-together, and write it on both your calendars.
Join an exercise group or class that meets regularly.
Fear of injury
Always spend a few minutes doing light activity before and after your exercise session. Warming up and cooling down help prevent injury.
Learn how to exercise appropriately considering your age, fitness level, skill level, and health status. You can have one session with a trainer, get a prescription for physical therapy, take a book out of the library or start with an exercise video.
Choose activities involving minimum risk such as walking.
Lack of skill
Select activities requiring no new skills, such as walking, climbing stairs or jogging.
Exercise with friends who are at the same skill level as you are.
Find a friend who is willing to teach you some new skills.
Take a class to develop new skills.
Lack of resources
Select activities that require minimal facilities or equipment, such as walking, jogging, jumping rope, or calisthenics.
Identify inexpensive, convenient resources available in your community such as programs at colleges, community centers, the parks and recreation department, at work or at a YMCA or YWCA.
Poor weather conditions
Develop a set of regular activities that are always available regardless of weather (indoor cycling, aerobic dance, indoor swimming, calisthenics, stair climbing, rope skipping, mall walking, dancing, gymnasium games, etc.)
Rather than relying on them as the basis of your routine, consider any outdoor activities that depend on weather conditions (cross-country skiing, outdoor swimming, outdoor tennis, etc.) as "bonuses"—extra activities possible when weather and circumstances permit.
Travel
Put a jump rope in your suitcase and use it.
Walk the halls and climb the stairs in hotels.
Stay in places with swimming pools or exercise facilities.
Join the YMCA or YWCA and ask about reciprocal membership arrangements.
Visit the local shopping mall and walk for half an hour or more.
Family obligations
Trade babysitting time with a friend, neighbor or family member who also has small children.
Exercise with the kids — go for a walk together, play tag or other running games, get an aerobic dance or exercise tape for kids (there are several on the market) or just run around after them at the playground. You can spend time together and all get your exercise, plus the kids will be calmer after expending some energy.
Hire a babysitter and look at the cost as a worthwhile investment in your physical and mental health.
Jump rope, do calisthenics, ride a stationary bike, or use other home exercise equipment while the kids are playing or sleeping. (Take safety precautions to ensure they don't get injured if they have access to home exercise equipment.)

Purpose or Pointless?

January is my organizing month, and I’m right now in the process of evaluating my goals, projects, and stuff with a professional eye. I'm asking myself the questions I pose to my clients like:
• Is this project or task really important as it relates to my “gold plated” goals?
• If yes, what steps are needed to get it done?
• When would be the best time to do it—what time of day, what day of the week—to get the greatest benefit or cause the fewest hassles?
• Should I be doing this, or can I delegate it to someone else, like my virtual assistant or housecleaner?
• Is there a way I can streamline this task so it's easier to do in less time?

The crux is this – I want to be able to distinguish what has a purpose and what is pointless, because life and our goals are constantly changing. We need to take the time periodically to re-evaluate. What once had a purpose may now be pointless.

I've designated one hour on Sunday afternoon every week to sit down and look over the week’s priorities. I re-arrange in order of importance, add new ones, and delegate or delete anything I absolutely don’t have to do myself. Some weeks I'll need the whole hour, others I won't. But my goal is for projects to get finished by deadlines and to accomplish the key tasks that are going to advance or enhance my professional and personal life.

And most important, I want time for me – for writing, spending time with my family, exercise, and just being able to spontaneously embrace opportunities I’d like to explore.

With the new year just beginning, now is a great time to examine your space, time, and stuff with a critical “organizing” eye. Does it have a purpose or is it pointless?

Eat the cookie - buy the shoes!

It's been a challenging year for a lot of us, especially this last quarter of 2008. Better days are coming, but as the holidays close in, I'd like to encourage you to lay aside your concerns and worries for a little while, kick back and just enjoy yourself. In other words,
"Eat the cookie - buy the shoes!"

I'm not trying to be irresponsible or flip. I recognize these are tough times in every respect - physically, emotionally, financially. We're sacrificing more, working harder, and feel more burdened with responsibility. That's why it's important to choose to enjoy the present moment. After all, it's all you've got. My suggestion is to lighten up, take the pressure off. True health and wellness is all about saying yes to yourself!

So go ahead. Eat the cookie. Go out and buy the shoes. Just for you. And have a wonderful holiday season.

Merry Christmas, Happy Holidays and warmest wishes for a great 2009!

Get Ready - Get Set - Get Motivated!

There comes a time when we decide we’re going to turn over a new leaf, bite the bullet – whatever euphemism comes to mind (usually at the beginning of the New Year!) – and get in shape, have more energy, or just eat cleaner and live healthier. Whatever your reason, starting off is usually the easiest part. The trick is maintaining the motivation once you realize how much time and effort goes into achieving your wellness!
The following are my personal top 10 reasons to GET MOVING. As you read through this, I encourage you to really think about your personal motivation for physical wellness.

We all know that exercise is the perfect wellness prescription for the mind, body and soul. But how do you move from weekend warrior or off/on exerciser to making it as much of a habit as brushing your teeth or taking a shower? Start with a journal! Keeping track of your goals by writing, taking photos, and charting your workouts and eating habits will make your success a reality.

1. First ask yourself: Why do you want to get fit? Are you trying to get in shape for an upcoming event? Do you want to lose weight, sleep better, increase your energy, gain strength, add muscle tone and flexibility, or just feel a heightened sense of well being? Write your reasons down in your journal and go back and re-read them to remind yourself when your motivation lags.

2. Set both a short term goal (over a 4-8 week period) and a long term goal (a year). You need a benchmark. Tie your goals to your reasons for working out. Write them in your journal. Make sure your goals are SMART: Specific, Manageable, Appealing, Realistic, Timely. For example, losing 25 pounds in a month is not realistic, but losing 20 pounds in 10-12 weeks might be (no more than 2 pounds per week).

3. Take photos of yourself each month in your workout gear so you have a visual record of your results. Keep these in your journal as well.

4. Make sure you are using proper technique. You want to avoid injury, above all, so check with a doctor or personal trainer if you experience any pain, or if you are not sure whether you are doing a particular exercise correctly. Injury is a sure fire way to lose motivation!

5. Get a workout partner! It will help hold you accountable and working out with another person challenges you to achieve goals faster. If you prefer to work out alone, keep your motivation going by choosing an activity you enjoy doing and add some pumping music to keep up your energy.

6. Write down the excuses or stories you’ve used in the past that have kept you from achieving your goals. Then write down why you’re not going to live your stories anymore.

7. Mix up your workout as you progress toward your goals. Move through plateau by increasing the intensity or the duration of your workout, or by trying a new workout or sport. Your body learns how to do an exercise after a few weeks of doing the same thing so it is important to routinely change what you do. Whatever you chose, make it something you enjoy.

8. Don’t beat yourself up. If you miss a workout or two or three – chalk it up and get past it. Don’t take the attitude that since you haven’t worked out in 3 days, you might as well blow it off for the rest of the week. Get back on the horse!

9. Schedule your daily workout on your to do list and in your planner. Treat it like you would any important appointment or meeting that you wouldn’t dare cancel. If you can, work out in the morning before the day’s business threatens to derail your intentions.

10. Commit to keep growing. You will reach your goals. Don’t give up. Ever.

7 Ways to ReBalance Your Power

It's It’s easy to lose sight of your priorities during the holidays. Renew and re-balance your life with these helpful organizational tips.

1. 1. Observe the 80-20 rule. Use the first 20% of your day (approx. 96 minutes) to tackle your most important tasks. Then even if you get distracted or time wasters creep in, you will have made some progress and reduce your stress.

2. Reserve the tough stuff for prime time. Schedule thinking tasks (reading, calculating, problem-solving) for 8 a.m. to noon, when your mind is sharpest. Night owls should adjust everything to three or four hours later," Crane says. The day of the week also makes a difference, she says.

3. Don't play catch up. Set aside time to organize. Choose half a day once every week or two to take care of back-office things: clearing out your inbox, filing, or paying bills.

4. Apply Total Recall. Most of us don't take the time to appreciate what we've done, or how far we've come. We have this picture of what we want but there's a discontent between where we are and where we need to go. Looking back does push you to move forward. Instead of being frustrated by how far you have to go, think about times you were successful. Apply that sense of confidence and accomplishment to reaching your next goal.

5. Focus on one thing at a time. Multitasking doesn't work. Take time to do a task right the first round and save the doing 2 things at once for no brainer activities like making an appointment while folding the laundry.

6. It's ok to freak out. Everybody assumes that if we do everything right, everything will run smoothly. Wrong. Logging 15 hour days to get everything done will just get you frustrated and stressed. Instead, think about doing your work properly, not perfectly. The next time you freak out, stop what you're doing. Sit up straight and try to calm your mind for 5 minutes. Let those first few crazy thoughts run their course, but don't give in to them. Let go and find a sense of relief.

7. Set your agenda. We think everything is urgent, and it's really not. There are lots of reasons for it. It may be perfectionism or we're worried about getting overwhelmed and other times we just don't prioritize. Determine what you must get done, set priorities, and set up time blocks. Make a conscious effort to cut back so your energy doesn't get scattered. Turn off your cell phone, stop checking e-mail, and shut your door. Start by blocking out an hour each day. Once you reap the productive benefits of that first productive 60 minutes, set up time blocks throughout your day as needed.

Have Fun but Stay Fit During the Holidays

Celebrations and parties with family and friends. Food, drink, and lots of reasons to slip, cheat, and totally slide on being healthy during the holidays. But it’s actually simpler than you think to avoid putting on pounds and feeling sluggish and slow from holiday partying this season. These tips will help you stay on track and they won’t make you feel deprived of fun one bit.

1. Take time for yourself.
Although spending time with friends and family is essential, it’s also important to carve out some relaxation time (at least five minutes) for yourself. Try practicing deep breathing when you feel stressed out.

2. Set realistic exercise goals.
Aim to exercise 30 minutes a day instead of an hour. If more convenient, divide your exercise into eight- to 10-minute intervals throughout the day.

3. Enlist the support of a friend or family member.
Walking and talking with a friend can be a great way to socialize, burn extra calories and reduce your stress level. Having a physical activity “buddy” will help you stick to your exercise goals.

4. Create new, more active traditions.
Instead of throwing a dessert or cocktail party, try ice-skating or Nordic walking with ski poles as an alternate holiday event. Play powder puff football or build a snowman.

5. Avoid an overly restrictive diet this holiday season.
If you enjoy your favorite foods in small portions, you’ll feel more satisfied. Trying to stay away from foods you enjoy may cause you to eat more than you intended to.

6. Drink plenty of water.
Although the cold weather may make you less inclined to grab a glass of water, it is just as important in the winter as it is during the summer. Water helps counter the dehydrating effects of travel or drinking alcoholic beverages. It may also help satisfy your appetite since thirst is often mistaken for hunger.

7. Spread out meals.
Don’t feel like you have to eat everything at once. Try eating dinner early and then taking a walk before sitting down for dessert.

8. Avoid or limit liquid calories.
Many popular holiday beverages contain stimulants (e.g. alcohol or caffeine) that may add to your feelings of stress and increase your blood sugar levels causing you to eat more. Try having a glass of sparkling water after a glass of wine or cup of eggnog.

9. Set realistic expectations for your holiday celebrations and enjoy the imperfections.
Setting unrealistic demands on yourself for the perfect party, perfect decorations or the perfect way to spend the holidays will add to your holiday stress and may set you up for disappointment.

10. Make exercise a priority.
Try to exercise first thing in the morning before other demands sidetrack you. Individuals with an early-morning exercise routine tend to be more consistent when pressed for time.