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Some things to ponder

3-Steps To Making Long Lasting Changes

8/25/2014

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I know change is difficult – if it were easy all of us would be eating kale, drinking water  and working out every day.  Our habits are the definitions of our lives, because, quite frankly- each life is made up of what we actually do – not what we say we are going to do, what we think about doing or what we plan on doing.  Tough – huh?

What is the big deal with change? – Why is it so difficult to do things we really want to do, things that we know will serve us well and lead to good health and real joy?  Simple – habits! Habits are pre-programmed actions,  that our  brain automatically takes  in certain situations.  We have done these actions so many times that it has become a default setting and the brain goes ahead and does them without much input from us (this can become unconscious living).

Changing eating habits and adopting a healthy lifestyle sounds simple.  It means we have to change our habits.  Unfortunately, despite many books and programs on t the market with messages to the contrary, it takes work.  We have to change our habits around  good food choices and moving more, as well as our thoughts about .. our selves, success, certain foods… the list goes on.  It takes mental work and strategy.  Planning and implementation is the  key to success. Remember the reason for good health, is to make changes that will bring your life into balance so you can do many things as a part of a great life.
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Step 1 – Awareness.  Basically becoming a Private Investigator on your self.  The key is to understand why you have the habit in the first place.  Are the actions you are taking – actually giving you the results you desire?  Are there any negative side effects?   In this step you study your habits, not only the ONE you want to change, but also the associated ones.  For example, it is 3:00 pm you are at your desk and suddenly you stop what you are doing and walk over to get a snack or a cup of coffee – you may not realize that this happens just about every single day.  The first step is to pay attention at about 2:30 – check in with yourself, what are you thinking, how are you feeling.  Also think about what feeling you are trying to achieve by drinking the coffee or eating the snack.  Once you have the coffee or snack – continue to notice how your body responds,notice your feelings and your thoughts as well.  Are you actually getting the results you want or does this habit – no longer serve you?

Step 2 – Acceptance.  This is the step that people usually try to skip.  Once they identify what they want to change they just try to force a change using will power.  Acceptance is an essential step if any changes implemented is going to be adopted for the long haul.  Acceptance is recognizing where you are without judgment.  It is a kind of truce with yourself – no more self-recriminating angry self talk, no more what ifs, and shoulda’s, no more judgments or shaming words.  Things are as they are – unkind words/thoughts will not help you get to where you want to be.  In fact, they actually act as hindrance, and create an internal resistance.  It is at this step that we become our own allies, we begin to support ourselves, and love who we are despite where we are in relation to where we want to be.  The “who” we are will not change.  If we lose weight, eat more kale, or learn a second language we will still be the same person.  That is where the love must be focused – inside.  Acceptance brings peace and stops the war of words shooting through our heads.  It also sets us up nicely for the next step.

Step 3 – Action.  This is the step where the work starts.  It is challenging to begin something new.  To retrain our brain to get off of auto-pilot and make new choices.  In Step 2,  with acceptance of the truth of exactly where we are, we will know that we will not become experts on the first try.  It follows, that with our own support – we will be able to stick with the small changes we start with and persevere, building the will-power muscle, and gaining courage and confidence  to take on bigger and bigger challenges, building resilience for when we stumble.  Because of Step 2 – Acceptance – we are not conning ourselves, we are implementing a strategy with back up plans and fail safe – and each time we make the new choice – the new habit is forming, no matter how many times we stumble – if we stick with it, the new habit will form.

It is important that we grow and change as we move through our lives.  As a result we are going to have to constantly check-in on our habits, to see if they are still serving us.
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With the 3-step process of Awareness, Acceptance and Action, we can to evolve into our best selves.  The ultimate goal is creating happiness and contentment in our lives.  Remember this is not a one-time deal.

As a Health Coach and Yoga Instructor, I get to assist people become self-aware, accepting of themselves, and truthful about where they are and what their personal journey really is.  Each person is different, even siblings – so it goes to follow – your strategy and progress will differ from anyone else’s.

Leave a comment below

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Sharon MacGregor, is a Holistic Health Coach, Yoga Instructor, mother of 2 teenagers and a corporate refugee.  She has re-claimed her health with food and yoga.  She started the company Serene Serendipity Wellness to help women who have been side-tracked by life, rediscover their health, vitality and lust for life.  She is an avid foodie, committed to the Farm to Fork movement, and supports local Farmers Market. www.sereneserendipity.com
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Lost Control of Your Health & Your Life?

8/22/2014

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You are a smart, successful woman.  You have taken the world by the tail – you have traveled, won awards, led successful projects.

You used to have it all together, you were fit and beautiful.  Now, you seem to have lost control – of your health and to some extent, your life.  You are not bouncing back; you are not getting results like you did in your 20’s.  You are not sure how to regain control.  Everything you have tried has essentially failed.

What is the problem here? Why is it suddenly so difficult to get healthy?

It might be that your definition of “healthy” is skewed.  Health is more than just calories and portion sizes; it is more than just eating less and moving more.  Health is balance.  Balance is not a static state of being.  It is constantly shifting. We must be tuned in, constantly making adjustment to restore equilibrium.

Being healthy is not about being the perfect weight; it is emotional, mental and physical balance.  Your body is an eco-system – several systems working together for the overall good of the whole.  When one of the systems is “off” it throws the entire system out of balance.

Awareness is the first step.  What does that mean?

It means, paying attention to yourself and your habits.  Noticing how things (food, stress, emotions, friends, time of day) affect you.  This is the key to developing a good plan to get you where you want to be, and keep you there for the long haul.

When you can identify precisely how you feel at different times of the day, what your stressors are, what causes you to “snack”, or when you are most energetic or sharp, then you can begin to strategically focus your attention and your actions.  You can help yourself back to feeling good and regain control of your health and your life.

Taking action is the next step.  Not big, sweeping changes, small changes, new habits, new ways of thinking about “old” patterns and what used to work.

Here are seven questions to ask yourself to determine where to start to take action to restore balance and regain control of your health:

  • What are you actually eating? Eating a wide variety of nutrient dense, whole foods will give you the most nutrients (vitamins, minerals, fiber, essential fatty acids and phytonutrients) for the fewest calories/servings.  Variety ensures that you are receiving adequate supply of the various nutrients needed by the body, ensuring that your body has fuel it needs to feel good, and perform at its highest capacity.  Organically grown foods are recommended – make sure you are eating a wide variety fruits, vegetables, whole grain, lean protein and complex carbohydrates ( eg. lentils, whole grain bread and pasta, green beans, spinach).

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  • Are you getting enough sleep? Getting adequate sleep is most under utilized action to  improve overall health.  We need at least 8 hours of sleep at night.  Sleep allows the body to de-stress, and repair itself.  Sleep deprivation affects the appetite hormones – causing you to eat more.  Sleep deprivation also affects your energy levels, as well as mood and stress levels. 
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  • Are you drinking enough water? The adult human body is made up of 50-65% fluid.  When you do not get enough water, your bodily fluids become viscose– a standing puddle, and is less effective performing its functions.  Dehydration compromises digestive functions, mental clarity, energy levels and ages the skin. 
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  • How much are you actually moving your body? Movement allows your body to work efficiently and to be at its best.  You must move your body so that your muscles can grow, so your moods can be elevated, and your systems are flushed.  The heart and lungs can only remain healthy with exercise.  Research has shown that exercise is a mood enhancer.  At minimum we need 30 minutes of cardio exercise a day, and 10,000 steps.
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  • Are you actually resisting making changes? Understanding your mental readiness to embrace change during and after you have reached your goals. This is a tricky one, because you are sure you want to get back to feeling and looking your best, however, you may be resistant because you are insecure about the reactions of friends, loved-ones, or stepping outside of the safety of your “unhealthy” comfort zones.  It is essential to identify and remove mental blocks for sustained success.
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  • Are you giving your body enough time to change? Each body is different, and will show results in different ways and at different a  rate.  It requires consistence and patience and confidence that you are doing the right things for your body and your health.  Impatience or comparing yourself to others my result in you quitting before the new habits have a time to form.  Forming new habits takes time.
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  • Are you dealing appropriately with stress? Stress compromises the entire body, essentially keeping it on “high alert” for very extended periods.  This affects every system in the body, including the hormones that control appetite, sleep and  the creation of fat cells.  We need to pamper ourselves, giving ourselves time and opportunity to reduce stress, and feel nurtured. 
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As you can see, reclaiming your glow and vitality is  about tuning in to yourself, all facets, not just what you are eating and how you are moving.  Dr. Deepak Chopra, stresses that everything in the universe is connected, and the human body follows this model – so we have to pay attention to the whole and bring it into balance.  It can seem overwhelming,  figuring out where to focus and where to start.  One suggestion is to keep a journal of what you eat, and how you feel at certain points of the day, eventually you will see the patterns.  It may be worthwhile to seek support, a friend or a health coach can help you wade through the information.  The seven questions will definitely help you begin your quest to regain control of hour health and life, and bring back that glow you are seeking.  The idea is to institute small changes, shifting thoughts and creating new habits.

Please leave a comment below

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Sharon MacGregor, is a Holistic Health Coach, Yoga Instructor, mother of 2 teenagers and a corporate refugee.  She has re-claimed her health with food and yoga.  She started the company Serene Serendipity Wellness to help women who have been side-tracked by life, rediscover their health, vitality and lust for life.  She is an avid foodie, committed to the Farm to Fork movement, and supports local Farmers Market. www.sereneserendipity.com 

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© 2014 by Soulgasm Life. All rights reserved.

Please Note: I do not provide the services of a licensed dietician or nutritionist, therapist or psychologist. Information received should not be seen as medical or nursing advice and is not meant to take the place of seeing licensed health professionals.  Please consult your doctor before beginning any exercise program including yoga.
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