Spirit

Choosing Happiness

February 11, 2015 by Joni Leave a Comment

Happiness! One of my favorite topics. I really resonate with a book I want to tell you about because I don’t just think, I KNOW, happiness is a choice.

Today my friend and bestselling publisher Linda Joy released Inspiration for a Woman’s Soul: Choosing Happiness featuring the soul-inspiring stories of 27 amazing women who share their intimate stories of transformation. Choosing Happiness also includes Reflection Questions after each story which will empower you to integrate the vital lessons of each woman’s journey into your own life. For a limited time you can get over 40 transformational gifts with your copy of Choosing Happiness. Grab your copy today> http://bit.ly/Happiness_Book

When I was diagnosed with cancer at 35, life spun out of control for me. I was numb. I was fortunate and the cancer was contained with surgery; however, there is always a cost for everything.

In my numbed state of mind, I opted for a radical hysterectomy and catapulted myself into menopause. Talk about an E-Ticket ride. Mood swings, depression, hot flashes, anxiety, weight gain; you name it, I had it. Yowza.

I followed mainstream advice and adopted the ‘better living through chemistry’ mantra with gusto. One pill had a certain side effect which led to another pill, with its own glorious side effect, until I woke up one day with a bevy of lovely colored pills I needed to pop just to feel like facing the day.

Things were grim, but my gut told me all this information from the experts was not right for me. That’s when I made a choice; a choice to listen to myself as the steward of this precious vessel that houses my soul. I made the choice to be happy – come hell or high water. I am determined if nothing else! 🙂

Was it easy? I don’t know, I suppose that is subjective. I chose to not define my transformation to sustainable health as easy or hard. It is a lifestyle for me. It is how I choose to live each and every glorious day on this Earth.

There are a great many things we have absolutely no control over in this life. Yet, we resolutely hold on to the notion that we do. This ties us up in knots and keeps our inner voice drowned out with frustration. Taking time to relax the body and mind catapults you over the abyss and gets you in touch with your intuition. Once you tap into that deep wisdom, choices become easier.

I invite you to share how you are choosing happiness in the comments below or schedule a Discovery Session with me to start your path to sustainable life and health.

Self Care

February 6, 2015 by Joni Leave a Comment

What is self care and why should I care?

Self care is a term you’ll hear if you hang out with me. In my opinion self care is just as important as what you put in or on your body.

Let’s get one thing clear up front. We are ALL busy and living hectic lives. Harried living is our culture, at the moment, unfortunately. However, this lifestyle is taking a toll on our health, physical and mental. I have clients in my practice who are always amazed to realize bloating, aches and pains, and diminished energy levels are not just something they have to live with as a price for getting older. They quickly learn how to reclaim their vitality and a large part of this puzzle is self care.

So, what is self care? According to Wikipedia, self care is defined as

“In health care, self care is any necessary human regulatory function which is under individual control, deliberate and self-initiated.”

Self care is the same as self love. What do you do to love yourself up? What do you do to support your body, to let it know you honor it and cherish the amazing vessel it is?

Why should I care?

Not sure why this pertains to you? Follow me here. Stress is a toxin to the amazing vessel, your body. Science has now proven “chronic stress may also cause disease, either because of changes in your body or the overeating, smoking and other bad habits people use to cope with stress. Job strain — high demands coupled with low decision-making latitude — is associated with increased risk of coronary disease, for example”.¹

Chronic stress adds to the Cortisol overload in your body as well. If your Cortisol levels are off the charts there is no way you will release excess weight. Plus, elevated Cortisol levels have effects on your other hormones swimming around inside making it hard to get proper rest or even relax. Some simple self care techniques go a long way to help level out all your hormones.

What should I do?

Instead of popping pills, powders and potions jump off the gerbil wheel to spend some quiet time for just you. This simple change is much more effective, sustainable and healthy. When you juggle your schedule why would you not schedule in time to recharge your batteries with some quality self care?

If you don’t take care of you, who will? No one will ever be as adept at providing you what you need as you. Get it? Good!

So what will you do today to recharge those precious batteries?

Don’t Hire a Health Coach – Unless …

January 12, 2015 by Joni Leave a Comment

Don’t Hire a Health Coach –

Unless:

You want to save on medical bills – Heart stents are $23,000-200,000, a health coach is $75-$300 per visit. How do you put a price on the time you can spend with your family or feeling vibrantly healthy and make contributions to society? Not to mention the difference you make in the lives of others.

Need increased energy – do you ever dream of being able to be productive past 3 p.m.? Do you ever feel like you run out of gas way to early in the day? Do you feel like you need some kind of boost to get you through?

Could use help with goals and accountability? – Do you have grand intentions, but you fall off after a couple weeks for one reason or another?

You really need someone to listen to you. – You would think we could talk to our friends and family, but sometimes no one is there…or they are preoccupied with their own events…or we just want someone who is non-judgmental or unattached to the outcome.

You would like easy access and direction to educational resources on health, fitness and lifestyle. Health coaches have been educated on hundreds of dietary theories, career, family, relationship, fitness, spiritual and healthy eating. While we don’t prescribe, we have the education that allows us to access resources that can benefit and guide.

You need ways to live a healthy lifestyle and still enjoy time with friends and family, even if they are unhealthy. – It can be pretty tricky when you make healthy changes and the people around you are not ready. They can throw up road blocks, stand in your way and object. It can be done and having someone on your side always makes it easier.

Have a doctor’s diagnosis and need help following a protocol. – Doctors don’t have time to do everything. That is where health coaches come in. A good health coach can work hand in hand with your doctor to help you move toward a healthier lifestyle within the guidelines your doctor sets up for you.

You don’t have enough time for yourself. – So many of us put so much into the lives of everyone else, we shortchange ourselves. A health coach can help with that.

You are stressed and not dealing with it well. – A health coach unlocks secrets to alleviate and prevent stress that can make you healthier, improve your relationships and even help you to lose weight.

Chronic health issues have crept up and you just don’t know where to start to make lifestyle changes. – It is really hard to navigate recovery and restoring health. Knowing the foods that support you and give you immunity, reduce inflammation and give you more energy is only half the battle. Accountability and support in supporting your health is irreplaceable.

You’d really like to make some changes but you just can’t seem to stick with it. A health coach can be the difference between dropping off early and achieving your goals.

Are you considering a diet because you want to lose weight fast? Health coaches have studied all the dietary theories and will show you how to lose weight by adding, not subtracting. You will make gradual changes that are sustainable. You can release the weight for god. Bye-bye yo-yo dieting.

Are looking for natural ways to balance your hormones. Health coaches help you understand symptoms like fatigue, skin issues, weight gain, weight around the middle, and trouble sleeping and guide you to hormonal balance naturally. Why try to stumble through it when you can get educated guidance?

Your family needs to make some eating changes and you would like to learn some healthy new recipes. Learning about new foods and meals can help you bring your family to a new and healthier level. Health coaches can provide you with recipes that are nutritious and tasty.

Your kitchen is set up with a deep fat fryer and microwave and you want to reassess your needs for a well equipped healthy kitchen. A kitchen makeover and grocery store tour can go a long way to get you and your family on the road to nutritious meals.

You are grieving and could just use an ear. Dealing with loss involves many feelings, having someone to talk to can help to alleviate depression, fear, guilt, sorrow. A health coach can listen when you need it most.

If any of this resonates with you, maybe it is time to give yourself the gift of health. Let’s talk. Schedule a free Discovery Session with me today. I can help you clarify, learn and move forward.

What do you think? Could you use a health coach?

Celebrate National Health and Wellness Coach Week!

This is our first National Health and Wellness Coach Week! Congress has recognized the importance of health coaches. Woot!

“The United States faces a health crisis due in large part to the prevalence of costly chronic conditions, which are largely brought on by poor lifestyle choices,” Ryan wrote. “Health and Wellness Coaches work with individuals and shift them from being passive recipients of expensive health care interventions to adopting a responsible, self-directed, proactive stance that facilitates lasting positive change. It is vital that Health and Wellness Coaches continue to expand their good work, the nation needs it.” US Rep Tim Ryan – Ohio SOURCE- BusinessWire

Health coaches are a much needed addition to the field of health care. This acknowledgement is a wonderful first step.

The next step is yours!

Schedule your one-on-one Discovery Session with me today.

You can schedule online in the box at the bottom right! Click on the green box that says Contact…

Tips to Relax from Holiday Hoopla

December 26, 2014 by Joni Leave a Comment

Puh-wooooosh! That’s the sound of us all deflating after the holiday hustle. Do you feel it?

You’ve spent weeks rushing around and making sure you’ve gotten everything done for your friends and family, but there’s one gift left that you need to give yourself this season: the gift of a peaceful mind. If you could take just one day, or just part of one day, to relax your mind and body, you’ll be sure to close out this year on a good note. Here are some of my favorite ways to relax and recharge my peaceful mind batteries!

Tips to RELAX

Get Moving

Exercise is a fabulous stress and tension reliever. A nice walk outside is a great way to restore some peace of mind. If it’s too cold where you are, some yoga or simple heart rate boosting jumping jacks and pushups will do the trick. The exercise will increase your endorphins, which are known stress-reducers, and increasing blood flow helps you feel better, too.

Listen to Calming Music

Science backs me on this one. Scientists have found that music stimulates more parts of the brain than any other human function. Plus, my own empirical data proves certain music is just the thing to soothe the savage beast inside. Choose soothing sounds, not jarring combinations of notes, and just let it work its magic!

Conscious Breathing

I know that deep breathing can reduce stress and promote relaxation, calm and inner peace. By paying attention to your breath, you will rapidly change your state of consciousness, begin to relax, and slowly detach from ordinary awareness. Try this breathing exercise and see for yourself!

Take a Warm Bath

Don’t underestimate the effectiveness of a nice, warm bath. Once you glide into the water and your muscles voluntarily relax, your tension floats away. Adding a few drops of lavender essential oil will melt your cares away even further. Plus, who doesn’t enjoy a few moments of quiet alone time?

Essential Oils for Stress

Essential oils can be perfect for helping take the edge off your stress. Some of the best essential oils for this purpose are:
• Lavender
• Frankincense
• Chamomile
• Patchouli
• Wild Orange
(Find these 100% pure essential oils here.)
Some essential oils can be applied to the skin, but almost all can be used in essential oil diffusers.

Your Assignment

Some of us need permission to carve out some me-time. Well, here it is, Beautiful! Your decompress, relaxation plan for the post holiday hoopla. Go for a walk or get some sort of exercise to get your blood moving. Take a nice, warm soak in the tub with a few drops of lavender essential oil, as you are listening to your favorite relaxing music. While you are enjoying the soak, do some deep breathing exercises and feel the tension melt away.

When you are all finished, curl up on the couch with someone special and cuddle to your heart’s content! Being close to your loved one helps release oxytocin, and that helps reduce stress. Be sure to diffuse some relaxing essential oils while cuddling for added benefit.

If you follow my advice, the last few days of the year will feel much richer and clear your head to start setting intentions to make your new year FABULOUS!

Enjoy!

Gratitude Journal – The Basics

December 9, 2014 by Joni Leave a Comment

Journaling goes a long way to helping you create the life you desire. You can start with something simple like a list of 3-5 things you are thankful for each day. However, do yourself a favor once you are comfortable in this space, push it further.

Don’t just go through the motions. To reap full benefit of the gratitude journal make the conscious decision to become happier and more grateful. This isn’t a chore to scratch off your to-do list each day. It’s a gift you give yourself and it’s FREE!

Go for quality not quantity. If you have just one fabulous thing to be grateful for then write about it with gusto. Give it attention and detail as you write about it. A list of five superficial things isn’t the goal here.

Get personal. Things don’t make you warm and fuzzy. People do. Focus on people who touched you in a special way and express your gratitude in your journal (or in a hand written note to them!).

Work backwards. Instead of amassing a long list of good stuff, take a moment to imagine life without certain blessings in your life.

Celebrate surprises. Did something unexpected happen today? Document it and how it made you feel. The surprising spice of life is sometimes the thing that brings stronger feelings of gratitude to the surface.

When it comes to creating a gratitude practice, do what’s comfortable. Again, remember, it isn’t a chore to scratch off your list. Journaling your feelings of gratitude is a gift you give yourself. If you only feel “it” once a week then so be it, but make it mean something to you. Dig deep and make it quality over quantity.

Other Ideas to Practice Gratitude Daily

• Do you like to take pictures like I do? Then snap a shot of a person, place or thing you’re grateful for. Maybe start an album for just these pictures and every so often create a slideshow with music to relive the moments and memories.

• Surround yourself with positive quotes and images. I have a collection of inspiring (to me) quotes that I have shuffle through my desktop. Good mojo! Want to take it deeper? Associate specific experiences or people in your life to a quote or two.

• Love yourself. No really…I mean get a pen and paper and write a list of the top 20 most fabulous things about YOU. Don’t be shy. We are all fabulous in our own unique way.

• When you are ready to test your gratitude mettle make a list of 5 people in your life who are difficult to get along with. More than 5? Just focus on 5 at a time! For each of those people, write a list of 3-10 qualities for which you’re grateful. This one is powerful. Don’t be afraid to give it a whirl.

Let’s start today! Want to? 🙂

Start a Gratitude Practice

December 2, 2014 by Joni Leave a Comment

Gratitude. It’s not just for social etiquette.

As tiny humans, from the time we were able to interact with adults, we are taught to say thank you. Thank you is drilled into our heads as a polite thing to say. It’s part of the social norm, the social etiquette of a civilized society. We recite from rote and pay no mind to what it really means to us physiologically.

Recently, the science, yes, I said science, of gratitude has really blossomed. Positive Psychology is a relatively new field in science that looks at how ordinary people can become happier and more fulfilled. Gratitude plays a big role. Doesn’t matter how young, old, sick or tired you are – gratitude helps. Even “Piglet noticed that even though he had a Very Small Heart, it could hold a Rather Large Amount of Gratitude” (A.A. Milne, Winnie the Pooh).

Benefits of Gratitude

Increases your happiness
Protects you from stress and negativity
Reduces your materialism
Leads to better relationships
Improves sleep quality and duration
Increases immunity

Really want to understand how scientists study the relationship between gratitude and biological responses in our bodies? Watch Dr. Wendy Mendes of the University of California, San Francisco, discuss her research, “Effects of Measured and Manipulated Gratitude on Biomarkers of Health and Aging.” Super interesting and proof positive that gratitude makes you healthier while making your life sweeter!

Barriers to Gratitude

There are barriers to gratitude and they are self-imposed. Before you read further, promise to be candid with yourself and see if there is something you can improve upon in this list.

Thoughtlessness – Ouch! None of us like to feel like we are thoughtless, but when we run the gerbil wheel of life instead of mindfully walking our own path things are forgotten. For example:

• Too busy doing
• Not understanding where true help comes from
• No time to dedicate to others
• Not paying attention to others’ feelings, comments or behaviors

Discontent – Follow me here and ask yourself the question, “How can I share true positive feelings if my mind is cluttered with negative emotions?”

Selfishness – Another ouch! Be honest with yourself and see if you have any of the following habits.

• Disregarding team efforts
• Taking credit on the back of others
• Motivating by personal gain
• Disrupting conversations or meetings
• All day on the phone with no respect for others

Gratitude Practice

Something so simple can garner huge benefits in living a more sustainably healthy and happy life. Living an attitude of gratitude is not difficult, but may feel awkward at first. Remember, as humans, we tend to gravitate to the familiar – whether it is good for us or not. This includes our thoughts. Try these tips to flex that gratitude muscle inside. Dust it off and work it out real good! You will see and feel results. Others will notice it in you too. Once you see and feel the difference, don’t stop. Push through the pull of ‘normal’ and create a vibrant new normal for yourself.

1. Journal – Scientists have found keeping a gratitude list can increase your well-being and significantly increase your happiness. There is data showing daily or even weekly gratitude journaling is helpful. It’s a good practice to take 10 minutes a day to write down things you are grateful for and that bring you joy. They can be big or small as long as you tune into the feelings of gratitude for having them in your life right now.

2. Meditate – Dedicate a few minutes each day to gratitude. If you are new to meditation there are powerful guided meditations centered on gratitude to get you started. This short video by Brother David Steindl-Rast is fabulous as well. Great reminder – watch it and bookmark that baby for future reference!

I have faith in your ability to adopt an attitude of gratitude. My heart swells with gratitude that you are here reading this – right this very moment. Peace and blessings…

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