Wednesday, March 24, 2021

March Challenge: Simplify Relationships

 If you are a human, I do not think you will come across someone who doesn't say relationships are hard. They are complicated. We as humans are complicated beings and we tend to make things even more complicated than they need to be. 

For this weeks challenge of simplifying March, I would like to give you a few ideas of how to help bring peace and clarity to relationships. These aren't easy, but nothing good in life is easy. We have to go through the hard to have the good.

*Most of the time, something you do not like in someone else, is something you do not like about yourself. Before going off on someone else, take a hard look in the mirror and ask yourself, is this something I do? Fix it in yourself first.

*Take time to listen to your spouse, parents, kids, friends. Listen to hear them not to respond. There is a technique in coaching we use called reflective listening. There are many forms this takes, at it's simplest, it is repeating back to the person what you heard them say. Example:

You to friend: How are you today?

Friend: I am struggling today. The kids are going crazy not wanting to listen, the toddler stages. I have to tell them 10 times every morning to do their takes. I am a stuck record. 

You: You are struggling today because you are a stuck record with the kids telling them to do the same thing 10 times a day? 

Friend: YES!!!!

Can you imagine how your friend would feel heard if you responded this way instead of after asking the question, how are you, you go on about whatever you wanted to talk about not paying any attention to what they said? Imagine how things could be different with your spouse hearing them this way.

*Be present. Stop thinking about the other things you need to do, what has happened in your day, racing in your thoughts, whatever it is. Reflective listening helps with this. 

*Communicate more thoroughly. Those around you are not in your head listening to the conversation you are having with yourself. Beginning the conversation with them in the middle leaves them lost and no clue what you are saying. Start from the beginning. Don't leave out important details. But don't go on and on telling someone every little things either.

*Don't assume someone knows what you are talking about or understands what you meant. On that same token, as the listener don't assume you know what they are talking about or meant. To many disagreements happen because one or both parties assume and they are wrong. Clarify. Saves a lot of heart ache, hard feelings and ended relationships over misunderstandings. 

What are some of your tips for helping communication with others?

All my love


Monday, March 15, 2021

March Challenge: Simplicity in Exercise

 I am a workout junky.
A gym rat at heart.
I am a sucker for a great workout.
I have adrenal issues and CrossFit feeds those so does trail running. 
It brings great joy to my heart to workout, hard, heavy, crazy, long, I am willing to try most workouts at least once.

Do I think anyone else has to be as crazy as I am when it comes to workouts? No. Do I support everyone should be moving their body in some capacity to support their health, yes.

How do you decide what workouts are going to help you achieve your goals? 
You need to decide what your goal for fitness is and what you want to build within your body type. You need to be realistic with your goals and what you want to achieve. From there, you have to train for the body you want and your goals. Try different types of workouts, you might surprise yourself and find something you never thought you would enjoy. If you are not moving your body, begin. Walk out your door and and go for a walk.  

I am not the coach, trainer who tells you if you do these simple workouts 3 times a week you are going to build a body like mine. That simply is not the case. I have been working out and building my body for the last 35 years, I started gymnastics when I was 3. I have been CrossFitting for the last 7 plus years. I have a base of fitness from a lifetime of moving my body. 

With that said, it does not mean you cannot build a body you are proud of through working out. Those workouts can be simple, they can be complex, they can be anything you want. My 90 year old grandparents have started exercising, simple exercises appropriate for them, and they are healthier and stronger for moving their bodies, as simple as these exercises might be. If they can begin exercising, you can to. It is going to take time and aggressive patients to achieve your goals. This should be a lifetime goal, not short term.

At the base of it all is some simple fitness. You have to move the body to be healthy. Our genes expect a lot of frequent movement at a slow pace. Walking is beyond powerful for our health. Doesn't mean you should be afraid of lifting heavy objects, your body weight, because you should be able to. Our long term health requires us to do this. These workouts do not have to be complicated. They can be simple. Most of the time, the simple ones are the most effective. 

What it comes down to is moving your body frequently at a slow pace, lifting heaving objects, sprint once in awhile and be consistent with it for life. Decide within your body type what you want to achieve and begin a program to go after this. Track your progress through pictures, how you feel, your accomplishments. If you need any help, please reach out.

Find the exercise you enjoy and go for it!
Otto and I are off for a walk up the mountain.
All my best

Monday, March 8, 2021

March's Challenge: Simplicity in Eating


Simple meal, asparagus, salmon and shrimp
cooked in butter, salt and lime zest, juice.

Continuing our challenge for March, simplifying life, this week's focus is on simplifying our food.

As a health coach, one of the things I notice, is clients and the world over complicating eating habits.
You have to weigh, measure, have iron clad discipline and will power to not over eat, eat this and that together, not this and that together, combine this, eat this time to this time, but don't eat after this time, or before this time, then jump three times, stand on your head, wiggle your ears, say the magic words, eat the secret foods and if you aren't confused enough, my magic secret bullet will get you there. Watch some hour long video, that doesn't tell you anything, confuses you more and then ask you to buy my program, because you can't find health without me, because I have made it SOOOO complicated. 

How many of us through our hands in the air and say, I am confused and don't know what to eat, everyone contradicts each other, I am not going to try. I will eat whatever. In all honesty, with all my education and years of experience, when I hear some of these things, I feel the same way, confused and overwhelmed.

For myself and my clients, I strive to keep things simple. Simplify eating. 
The first step, begin eating more whole, real food.
This begs the question, what is real food? 

A list of real food
Notice, there isn't anything from a box, manufactured.
It was all living and growing. 

The second step, prioritizing animal protein and fats at the base of your eating habits. 
Choose foods from the list above and eat them abundantly. When you are hungry, truly hungry, obey your brilliant body and nourish it with food. When full, stop.

The third step, keep meal preparation simple. Foods that are in season, local, pastured taste amazing and don't need a lot done to them. Find those seasonings, herbs, spices, simple preparations you enjoy and make those. Keep the ingredients stocked in your pantry and fridge. You can always put a meal together quickly this way.

For example, I love limes and salt. I cook a lot of meat in this combination, beef, pork, chicken, fish, they are all tasty in this combination. I cook in butter and drizzle olive oil on top for extra fat and flavoring. Depending on what I am making, I might add other spices or herbs to the mix, but the base is the same, lime zest and juice and salt. Veggies are great in this mixture as well. Simple and easy. 
I have put the work in up front, finding ways I enjoy cooking, flavors I enjoy together. The pay off, meals are much simpler to make and rotate through.

How confused are you about eating?
If you need any help with your food, please reach out.

Inspiring growth

Monday, March 1, 2021

The Beauty of Simplicity, March's Challenge

I don't know about you, but there are many times I sit back and think to myself, I need to simplify. I have myself overwhelmed, over thinking, making a situation far more complicated than it needs to be, or "believing" the solution to a problem has to be extremely complicated for it to be the right one. Any one else? 

Instead of staying in this mindset of overcomplicating things, let's begin to make a mindset shift and improve our lives. Get out of the muck. 

Why do we over complicate things? I think we need to understand where it stems from for us to make a lasting change, mindset shift. I find we over complicate things for a couple of reasons: 
*if it is complicated, then it is too difficult to do. We like to complicate things so we don't have to do them. 
*not understanding something, lack of information automatically makes something complicated. *others tell us it is complicated, don't even try. 

Why do you over complicate things? Once we can understanf why we make things overly complicated, we can begin taking steps to improve. * we have to recognize we are overwhelmed, making things complicated. We have to ackonwldge the situation before we can change anything. 
* the pattern leading up to being overwhemled, over thinking. What happens before? 
* take a deep breath, maybe five or six. This helps calm the body down and gives our brains a chance to stop running, being crazy emotional and think logically. 
* once calmed down and out of our emotions, we can begin asking ourselves questions: 
    What are these emotions telling me? 
    Pointing out to me? 
    What is one step I can take to move forward?       
    What knowledge do I need to help me? 
    What support do I need? 

Pretty much without fail, the answer is to simplify. The simple, straightforward answer is the correct one. It is usually the most difficult as well, it is simple, effective, yet has to be implemented over a period of time, months, years, a lifetime. It is the monotony of life. 

For the month of March, we are going to explore different areas of our lives to begin the process of simplifying. Each week will present new challenges and ways to simplify. My hope, by the end of the month, we will be armed with effective tools to improve our lives. Hope you will join me! 

How do you complicate your life? 
What overwhelms you? 
How can you begin to simplify your life today? What is one, simple step you can take today?

Courage is a small voice.
It is not't I can't. It is how can I.
All the blessings to you