Many people think “day dreaming” is a useless exercise – they may be right – but I can guarantee that visualization is not a useless exercise. Visualization is the practice of vividly and clearly envisioning something you wish to manifest in your life. The clearer this image in your mind, the more likely you are to see it in reality.
Visualization in terms of our goals is very important. We must have a crystal clear vision of how it will feel to live this goal to get us through the obstacles that will undoubtedly surface. In this Mini we work through the process of creating a Vision Statement for your goal and then illustrating your goal with a goal poster.
Most of us are great at setting goals; in fact, we are goal-setting experts. We have set goals a thousand times or more. What we are not so great at is reaching them. In order to help ourselves reach our goals, we need to concisely state our goal and make sure it is a S.M.A.R.T.Goal.
This Mini takes you through the five components of creating a S.M.A.R.T. goal– Specific, Measurable, Attainable, Realistic and Timely; and helps you create a goal that gets the year off to a smart start.
6 pages plus
Energy Log Worksheet
Energy Mapping Printable
Online Sleep Quiz
Tired or being tired? Wondering how to give your energy a tune up? This Mini will show you how to track 17 different energy-influencing factors to see how they impact your day to day energy level.
The Mini begins with an Energy Log Worksheet. This daily inventory provides the basis for determining how to improve your energy. The second part of the Mini shows you how to convert these logs to the Energy Map–which is the fun part. The Energy Map works like a graph chart, quickly showing the trends in the highs and lows of your energy. We wrap up with an Energy Map plan to continue collecting information to create a solid foundation for enhancing your energy.
Adapted from the online course: High Energy Living
Mini #53
Please note this Mini will not be available until November 7
“Gratitude turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend. Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow.” Melody Beattie
Developing a thankful attitude, goes a long way toward developing a more resilient, confident, and appreciative self, while also dramatically influencing life joy, contenment and inner peace. In this Mini we work thorugh practices for keeping a Gratitude Journal to increase your attitude of gratitude.
This Mini includes printable Gratitude journal pages, exercises, and prompts to help you discover the magic of this timeless tool.
Study after study has shown how recordig our goals, dreams, aspirations and affirmations improves our ability to manifest our goals in our lives. In this Mini we explore how to build a “Treasure Book” filled with pages and words that inspire and affirm our personal and professional goals.
You’ll learn book-building basics
How this technique helps you
How to use your Treasure Book to maximize life results
Complete four exercises to beginning building a book of your own
What if picking up a pen could more than double your weight-loss results? Would you be interested? Recent research conducted by Kaiser Permanente Center for Health Research and published in the August 08 issue of the American Journal of Preventive Medicine showed those who kept a food diary ended up losing twice as much weight as those who did not.
“The more food records people kept, the more weight they lost,” says Jack Hollis PhD, a researcher at KPCHR and lead author of the study published in the August issue of the American Journal of Preventive Medicine. “Those who kept daily food records lost twice as much weight as those who kept no records. It seems that the simple act of writing down what you eat encourages people to consume fewer calories.”
In this Mini you’ll learn
The benefits of a Food Diary
How to maintain your Food Diary (includes template)
Track how your mood affects your food choices
How to analyze your intake and discover trends to help you reach your weight loss goal
Nine out of ten American’s drink some sort of caffeinated beverage each day, making it the United States’ number one “drug.” Recent research showed a direct correlation between rising caffeine consumption and the need for both prescribed and over-the-counter sleep aids
Just because the majority of us use caffeine doesn’t change its effect on the brain, central nervous system, and our energy level. In a nutshell, caffeine is manipulating the same channels in the brain as amphetamines and cocaine-but on a much milder basis. Understanding caffeine’s influence on stress, sleep, anxiety, mood, and energy is important. Especially since sleep and stress are directly correlated with many long-term health ailments and emotional health. If you consume caffeine and also suffer from anxiety or stress, depression or mood swings, or fatigue you might be surprised at caffeine’s influence.
In this Mini you’ll learn how caffeine affect mind and body, how to tell if you are addicted, what the “safe levels” of caffeine are, when to avoid caffeine to maximize energy and emotional health and how to create a realistic plan to curb or cut caffeine from your life.
Mini Makeover #038
Includes a 7-Day Anti Stress Calendar
When we are stressed it is often because we something is pressing, or we are overwhelmed with to-dos and projects, or a relationship needs time we can’t find. When pressure reaches its peak, we carve out time to handle a particular stressor. Any guesses on where we most often carve that time out from?
We tend to pick up the needed time by neglecting healthy habits. While this might seem a solution in the short-term, it is actually a catch-22. By skipping healthy habits, we reduce our physical and emotional energy making it harder to cope with the stressful situation. So what’s a gal to do? While eliminating all stress would be ideal, it isn’t a realistic solution. Since we can’t eliminate it, we need to learn to manage it. Proactively minimizing stress and increasing our coping abilities can drastically reduce the impact of stress on our lives.
Studies have linked stress to headaches, heart disease, intensifying existing asthma, gastrointestinal problems, fatigue, and chronic pain.
In this Mini we begin with a quick stress-test to check your current stress-level. Then we uncover your stress-triggers and sources so you can work to stop stress before it starts. A 7-Day Anti-Stress calendar will give you simple activities to do each day to help eliminate stress and create contentment.
Ready to trade in the remote control or computer time for a bit of physical activity? This Mini Makeover offers a simple solution to set your mind for success and “warm up” to incorporate fitness in your daily life. I’ll share the many benefits of routine activity, and we will focus on a starting walking plan to ease into activity. In June our MTM Walking Club will begin which combines gratitude, self-discovery and accountability… with exercise! If you are currently inactive or exercising irregularly or less than twice a week, consider this “warm up” if fitness is a top a goal for you.
I have several friends who are currently struggling with weight loss and came to me for advice. They are stumped since they are eating regular and meals that are, for the most part, healthy. Yet, if a person isn’t aware of how much a “serving” truly is and they eat “one bagel” check out the graphic and you can see they are easily eating for two!
This Mini explores how what a person consumes as a portion is vastly different than a serving and how many of our serving sizes have more than doubled in the past 20 years. What many of us consider a single serving is actually a serving for two! So you are eating for two bodies - consuming twice as many calories, fat, cholesterol, sodium - you name it.
In this Mini you will learn all about Portion Distortion, receive a printable portion-size quick reference card, and receive a checklist of steps to begin introducing practical portions within your home.
I have noticed over the past decade a growing tendency “to be tired.” In the past week how many people (yourself included) have you heard say: “I am tired,” or “I didn’t make much progress today,” or “I just couldn’t sleep last night,” or “I’ll have to get to this next week. I was sick/tired (or sick and tired).” On the flipside, how many people have exclaimed: “I woke up feeling great!” or “Wow! I had a productive day.”
When we hear people speak these tired phrases, the most common response is: “Really? I didn’t sleep well either…” or some other empathetic statement that confirms our own fatigue. We may even find ourselves one-upping another person: “You think you’re tired…” In this Mini you will learn the three most important strategies for recovering lost energy (and no…they don’t require exercise or any other time-consuming act!)
Water makes up more than two thirds of the weight of the human body. The human brain is made up of ninety-five percent water, blood eight-two percent, and lungs ninety percent. A mere two percent drop in our body’s water supply can trigger signs of dehydration: fuzzy short-term memory, trouble with basic math, and difficulty focusing on smaller print, such as a computer screen. Mild dehydration is also one of the most common causes of daytime fatigue. An estimated seventy-five percent of Americans have mild, chronic dehydration. (Source: APEC)
In addition to energy water plays a key role in regulating metabolism, joint health, radiant skin, regulating body temperature and prevention of disease. And let’s not forget the financial benefits! You can consume over a thousand safe and filtered glass of tap water for the same cost as a couple sodas.
But how much water do you really need? While experts recommend eight, eight-ounce glasses per day when I asked my doctor where this sixty-four-ounce water guideline originated she was stumped! Shortly after my doctor visit I discovered CNN had the same question. The news channel scouted for the source of the guideline. “This eight, eight-ounce glasses a day, it turns out, after talking to the USDA, the National Academy of Sciences, the National Institutes of Health, people at various universities, they say, you know what, this appears to be kind of a myth. We can’t find a single study that says that that’s what people ought to do.”
Given all the health benefits, how can we determine how much water we need? What water routine would help us increase energy? How long until we see results? This Mini-Makeover wades into the topic of water and helps you uncover your personal water needs. Also included is a twenty-one day tracking worksheet to help you measure the results of your new water routine.
Have you ever felt there must be “something more” but been unable to identify what it is? Have you ever felt your life is a series of to-dos but that you aren’t really living? These feelings are often caused by a disconnection between actions and values. This Mini-Makeover will help you rediscover your personal values–not the values others would like you to have. You’ll work through a values worksheet to deduce your core values.
These core values act as a filter. In times of indecision, we can compare options to our guiding values to make a decision. Values are the seams which shape the fabric of our lives. Without defined values, we have torn seams where the unwanted can sneak in, and our energy can sneak out. Values allow us to advance confidently in a meaningful direction. Without them we will be blown around by the emotions, people, and external events of the day. Recommended for ALL LIFE AREAS.
Related Minis: Creating Value Cards for Your Personal Power Deck #11, Creating a Personal Vision Statement #018 (It is recommend to complete this Mini before working on Mini #018.)
Mini Number: 001
In a now famous study conducted by Ernesto Pollitt of the University of Texas Health Science Center, the performance of students who ate breakfast and those who did not were compared. His study revealed that those who ate breakfast made measurably fewer errors as the morning wore on. Breakfast is vital to energy and focus. But, you say, “I don’t eat breakfast!” I used to belong to the anti-breakfast club. Relinquishing my membership has been one of the hardest habits to break. I have learned though: A person simply has to eat breakfast in order to maximize energy, metabolism, live a healthy lifestyle, and create a solid base. The benefits outweigh my personal breakfast-avoidance tendency. This Mini-Makeover will offer strategies and support for building a breakfast routine and share the scientific findings that show eating breakfast is vital to weight loss, weight management and overall health.
This Mini explores how what a person consumes as a portion is vastly different than a serving and how many of our serving sizes have more than doubled in the past 20 years. What many of us consider a single serving is actually a serving for two! So you are eating for two bodies - consuming twice as many calories, fat, cholesterol, sodium - you name it.
