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5 Fantastic tips to help you step it up!

11/2/2022

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There are times when we come to the realization that we could somehow benefit, whether in body, mind or spirit, from making a change.  I'm going to refer to these changes, based on my inspiration, as "stepping it up"!

I've made a few adjustments to my routine this year, and have another to make...soon!  I am inspired, when I leave my building each day, by a view to what can only be described as a tall pyramid of stairs. When at the bottom of the pyramid, how do people get to the top? They climb those stairs! It can be one step at a time, or a grab of 2, until they reach the top! When at the top, they're not there yet.  They're at  the place where the journey becomes less strenuous, as they continue moving closer to their desired destination.

I prefer the reference of "stepping it up" because it doesn't imply starting from a bad or negative place, and more importantly, taking the first step is manageable and incremental.  


It's one step! It's not an enormous leap!  One step is all we need to build the momentum that keeps us moving toward our desired reality.  The task we do to initiate change is a small movement, a realistic adjustment, that allows us to move out of inertia and make our dreams into reality!

As we well know, that first step is often the one that meets the greatest resistance, and challenges our drive, ego and even our reality!  More reason to put the journey that begins with one step to the test of perspective!

To help you out, and give you an energetic boost in  direction of your dreams, let me offer the following 5 fantastic tips:

1. Break it down to step it up! Goals are often seen as just too much to tackle, so don't!  For example, if your desire is a more tidy home, this goal can seem enormous when you consider every room, surface and contents of your place. It seems entirely overwhelming. So...break it down!  The "home", for example, can be broken down to rooms and even areas in a room.  
Say, you choose the kitchen.  The first step could be leaving the kitchen sink area clean and dirty dish free before going to bed each night.  You'll feel fresher in the morning facing a clean sink area and more motivated toward the next step!
2. Write down, or better begin journaling, the first step.  Include a start date and time for the first step!

3. Release self-criticism when you think and write about the first  step. For example, "I'm going to support my good health by increasing my hours of rest to 8 hours..starting tonight!"
4.Approach "stepping it up" from a position of gratitude!  "I'm grateful for choices I'm able to make freely in my life". "I'm grateful to have the knowledge and ability to take charge of my health!"  "I'm grateful for the support of my coach, my friends and family as I take steps to enhance the quality of my blessed life"!
5. Celebrate incremental successes!  Did you clean the kitchen sink each night for a week?  Take yourself out for coffee, or take that coffee money and place it in a tip jar for yourself!  When the tips accumulate to a point, let them support a fun goal or donation!

Would you like more tips, coaching, guidance or an unbiased perspective on your next step?  I'm here for you!  Please reach out through the contact form to schedule a brainstorming call!  
Strong love! xx



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Create harmony with your words!

4/13/2021

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DO YOUR WORDS BUILD YOU UP, OR BEAT YOU UP??
These are the words we use when speaking to and about ourselves.  Sometimes it is the nagging, relentless voice in side of our heads.  The French have named this voice the "Sabateur"!  
Quite often, through conditioning, or repetition, the words of the Sabateur fall out of our brains and out of our mouths...
"I always seem to get it wrong" 'I'm too old, fat, uneducated...for that!"
"This is how it always goes for someone like me." "I never win,"
"I never have enough money, time, friends, or luck!"  "I seem to pick the wrong people."  "It has always been this way for me." "I'm so weak!"

When conducting certain workshops, I've asked the audiences to write down one of the negative messages they tell themselves. Next, the writers are asked to turn to the friend next to them and say the message to that person. They direct it  toward the other person as though it was a message meant for him or her.

Everyone in the group is usually horrified at the prospect of saying something so mean to a friend or even to the stranger next to them.
I really believe that most of the time, we are unaware of the atmosphere of self-criticism in which we are living. With this dynamic exercise, participants gain an awareness of the degree to which their words are destructive and unkind. 
We think say things to ourselves that we could never in our right minds say to a friend.  If we did, that friend would be so crushed and shocked that their love for us could change, or disappear completely from our lives.

We all want love...
to love, to be loved and see more love in the world.  This begins within!
When we learn to extinguish the flame of self-deprecation, we stop verbally beating ourselves up, and ignite that self-love flame, we prepare ourselves to give and receive.  As one person, this is our magical contribution toward a more loving world.

Those self-loathing words that we use on ourselves are the real bullies in our lives.  They won't go away so easily simply with our desire...but it is a start!
​That desire is like the power found in taking a stand with a human bully.
We have then created the space to flex those self-love muscles!

We can effectively exercise to strengthen self-love muscles with new ways of speaking to and about ourselves. Call these affirmations, scripts, assertions, or my personal favorite, exercises for our brains!  Just like with the body, our minds become stronger with effective mental exercises to chase away the bully brain and nurture inner harmony.

Here are a few examples:
"Life always works out for me."
"I am grateful for the lessons...this day...my life"
"Life just keeps getting better for me"
"I am worthy of a healthy body...loving relationship...a well-paying job...a 
        pretty home...supportive friends"
"I feel stronger...happier...safer...healthier every day"

Ditch the old talk and replace it with your new! 
Three sets of 10, 25 times a day...every day!
Got it?  Good!
    From me to you with strong love and light!
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7 proven WAYS TO BOOST YOUR METABOLISM!

2/28/2017

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You may be feeling as though you just don't process calories the way you used to at a younger chronological age.  Some blame it on "getting older", but if you want to escape the age cage excuse, there are effective steps you can take now!
 ​Supporting a healthy metabolism isn't just about our desire for a slender appearance.  The chemical process of efficiently turning calories consumed into usable energy is important for longevity, immune function, fertility, cellular health, the endocrine system, and more. In fact, our brains' energetic demands makes them the biggest benefactors of healthy metabolisms.
Here are 7 proven recommendations for revving up your metabolism:


1.  SLEEP!  Getting plenty of sleep, (7-8 hours), allows the body to restore and repair.  Insufficient sleep impacts our ability to support healthy physical and emotional functions.  Lack of sleep = lack of weight loss.

2.  STOP COUNTING CALORIES!  Instead, focus on nutrient dense foods.  Keep your body well-fueled with fresh, unprocessed foods.  Escape the "yo-yo" dieting game that is  a metabolic disaster.  Not properly fueling your body to support activities and exercise can lead to "concentration camp" metabolic state or a "catabolic state" of muscle breakdown.

3 RECOGNIZE AND MANAGE YOUR STRESS.  More and more research is proving the unequivocal connection between stress levels and our bodies' propensity for producing and holding onto body fat.  Just know that it is a chemical process...and it can be reversed!  Spend time in nature, experience funny movies and plays,  make sharing time with friends and loved ones a priority, exercise, read, get Reiki and meditate! 

4.  HI INTENSITY TRAINING.  This is a training protocol that utilizes a series short burst, high effort exercise periods followed by short rest periods.   This is as opposed to long distance, steady state exercise.  The oxygen requirements to execute and recover from high intensity training cause the body to burn more calories during and post workout.

5.  ELIMINATE INFLAMMATORY FOODS.  Sugar is the biggest offender here.  It is even more of an offender when you consider how much hidden sugar lurks in processed foods. Read labels!  Other inflammatory foods include artificial sweeteners and processed foods made with non-gmo grains and gluten, such as crackers, pasta and granola bars.

6.  INCLUDE METABOLISM BOOSTING FOODS in your boosting plan.  Green tea, cinnamon, ginger, cayenne pepper, flax seeds, blue berries.  Healthy fats like coconut oil, avocados and walnuts.  These foods help to balance blood sugar as well as supporting good digestive health. 

7.  PICK UP SOME WEIGHTS to lose weight!  Lean muscle uses more calories than flab!  Turn up the metabolic dial with strength training.

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simple formula to increase your power!

9/7/2016

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WITH THIS SIMPLE FORMULA,
YOU CAN INCREASE YOUR POWER!


There are powerful, easily observed energies that are all around us.  Lightning is an example of a very visible energy that may be observed miles away.  The incredible power of a lightning strike can swiftly split apart a huge tree. It can destroy the neighborhood networks that bring electrical currents to our homes to power the appliances and devices on which we rely.

There are energies that cannot be observed, however, and they can be just as powerful as the observable.  Think of the texts you receive on your phone.  You can't see words floating through the air and entering your phone, nevertheless, the messages pop up on your phone prompting you to act or respond.

I describe Reiki in such a way to those new to understanding how the simple touch of life force energy can relax, restore and renew!

The energy of your words, whether thoughts, or in the spoken word, carry their own vibrations that can be full of positive energy or carry low frequency energies.

Consider the photo of words being measured for their energetic frequencies.
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These positive words of love, peace, harmony vibrate at a high level when measured. 
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But check out the images for worry, fear, sick.  It is easy to understand when language of this type "brings us down" with low energy vibration. 

That's why it's so important for our ideal internal landscape of love, peace and harmony, and the external environment we wish to cultivate around ourselves, to think and speak in a way that promotes positivity. 

Our internal self-dialogue, as well as the speak we use when talking about ourselves to others, is critical for our health, life satisfaction and success.   Most of us, however, are taunted by that annoying inner self critic who tells us we're not enough, or limited in some way.  That voice inside our heads, and sometimes those messages about ourselves that escape our lips, are excessively critical, incorrect and just plain nasty.  They are things we would never say to a friend!
 
How can we get rid of that internal critic and be a better, kinder friend....to ourselves?
The language, the internal dialogue...is very challenging to remove.  However, it can be replaced with new commands for our brains... or affirmations.

Affirmations and applying the simple formula for use, energizes powerful changes!

Frequent and repeated use of affirmations reprograms our thought patterns figuratively and literally!  Affirmations help us to imprint our brains and develop new neural pathways of positivity!

Click "Read More" to the right
 for more on the simple power affirmation formula!





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Very scary!  Healthy foods that make kids sick and fat!

10/30/2015

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This country is in a health crisis characterized by obesity, metabolic disease and lack of physical fitness. What are the 5 foods that are making kids...and adults sick and fat??
1. CEREALS AND GRAIN BASED SNACKS
These products are typically loaded with added sugar and refined grains. "Healthy" cereal-based snacks are often sugar rich with lots of unhealthy empty calories.
2.  FRUIT JUICE AND PACKAGED FRUIT
Natural fruits are full of vitamins, enzymes, nutrients, fiber, and naturally occurring sugar.  Packaged fruit snacks offer convenience but they do not offer the same fiber, enzymes and vitamins.  Processed fruits also often add excess calories.
3.  HOT DOGS AND PROCESSED MEATS
These products contain high amounts of salt, sugar and chemicals.  Healthier options are home-cooked meats, boiled eggs, nut butters and hummus...(but read the labels on the latter 2 for simple "clean" ingredients).
4.  INFANT FORMULA AND PROCESSED BABY FOOD
Sorry to say that infant formula is high in sugar and artificial ingredients.  Spoon feeding pureed baby foods has been linked to childhood obesity.
5.  DIET AND FRUITY SOFT DRINKS
Though lower in calories than sugared soft drinks, consumption of diet drinks has been linked to obesity  in children and adults.  Many fruity or even tea bottled drinks contain little of the nourishing benefits of real fruit and are diluted with added sugar and chemicals.
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    Jane hennessy, Msa, Cpft
    reiki master TEACHer

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