44 posts tagged “baby steps”
What a week last week was!
So much information to absorb, digest and add to my repetoire...
Following our graduation ceremony in Tucson, AZ, where I become one of fewer than 35 certified 'money, marketing and soul coaches' with Kendall Summerhawk worldwide, I was invited to give a short speech on stage describing my experience. That's me in the bottom pic with the turquoise jacket.
The last day we heard 3 special guest speakers beginning with James Malenchek (whom I know a few of you know, have heard, or have taken workshops with). He's a very dynamic and enjoyable speaker. And what an offer he presented at the end. I had to control myself or I'd be flying across the country a dozen times next year!
Just to trick you, I'm wearing a brown jacket in the picture with James.
More to follow...
Oh, and check out the new version of my website which is about 1/2 done now (my webmaster is away dealing with a serious family issue or it would be complete). We've also updated my vacation rental site and ae working on my spa site.
Sue Crutcher, CMMSC, CPC, RRPr, CPTN-CPT
Money, Marketing & Soul Coach; Life Empowerment Mentor; Baby Steps to Success Expert
Good morning everyone
For those who heard my mentor, Kendall Summerhawk's, teleseminar in July -- she's doing another call TOMORROW, August 13 at 8pm eastern. For those who missed the first call, you may want to check out this information. She always offers very useful tips and information. If you cannot make the call due to the timeframe, register anyway -- that way you will be able to download the audio and listen when it suits your schedule.
"Shameless Plug" for a teleseminar...
Is There A Formula That Rules How Much Money You'll Make In Business?
Surprisingly, yes! If you've been marketing your buns off, yet find you're not making any more money then, to quote Million Dollar Marketing Coach Kendall SummerHawk, "it's likely you're bumping up against old money 'b.s.' that's keeping you stuck exactly at the income you're at right now."
Kendall knows her stuff, having broken out of frustrating 5-figures to now running a thriving million dollar home-based business. She's working less than she ever has before and making so much more! Now, lest you think she can't relate to the rest of us, let me tell you, Kendall is the "real deal!" All authentic heart and soul and totally devoted to helping women entrepreneurs like us break through our limiting money issues.
That's why you MUST do whatever it takes and come to a free call Kendall is hosting on Thursday, August 13, 2009. She's going to generously reveal "Beyond Mindset: 5 Money Breakthrough Secrets That Will Instantly Transform Your Business Model, Increase Your Credibility and Put More Money in Your Purse in the Next 90 Days than You've Seen All Year."
Ignore these money breakthroughs and trust me, you'll continue to experience the gut-wrenching money roller coaster I know you hate.
This FREE CALL with Kendall is not for the faint of heart! She's going to get pretty personal and tell you the truth - no fluff and no "generalities." These are the PERSONAL money breakthrough secrets she used to go from frustrating 5-figures to gracefully creating a million dollar home-based business in just 3 short years. So this call is perfect for you whether you've just started your business or you've been working at your business several years.
If you know anything about Kendall you can rest assured that this call will be content rich. And, while it is a preview of her brand new Money, Marketing and Soul Intensive: Your Blueprint for a Joyful and Authentic Million Dollar Business LIVE event happening this October 15-18, 2009, she promises you'll get at least 5 MONEY BREAKTHROUGH ideas from this FREE call and her special FREE bonus video series!
You can find out all about it and register at http://www.cartville.com/app/?af=1017796 .
I'll be there for sure so I hope to hear you on the call.
Sue Crutcher, MMSC, PHWC, RRPr, CPTN-CPT
Money, Marketing and Soul Coach
Life Empowerment Mentor
Baby Steps to Success Expert
“Inspiring and empowering Small Business Entrepreneurs to transform their lives to one of amazing success, ease and abundance.”
Today I was reminiscing about situations that occurred when the children were growing up and the discussions that ensued. I’m sure you’ve personally experienced situations like these as well and, in hindsight, wondered if you had handled them the best way possible.
Example: A co-worker is blaming you or is emotionally out of control and unleashing that emotion toward you in the form of what is basically verbal abuse.
What do you do?
(1) Yell and scream back at them
(2) Raise your voice even louder than theirs
(3) Walk away
(4) Talk calmly and try to get them under control
(5) Ask yourself: “what would I do if…”
No doubt, like me, you’ve utilized all those choices at some point. Did you notice which one worked the best? I originally told the children to simply ‘walk away’ since that’s what I was taught and it worked in my world. However, apparently, there are people who were taught that walking away during an altercation was rude. My children are mine through marriage and their mother was raised according to the second concept. You can see where this could cause conflict for the children. So, we had to come up with a solution that worked in both homes.
It was determined that
(1) You have no control over how another person acts or reacts around you
(2) You do have control over your personal actions and reactions as in, you make the choices of how you choose to handle any given situation
(3) You should always take the high road and set an example where possible
One of the best ways I’ve found to deal with a situation such as this is to say to myself: “What if this was my boss screaming at me like this – what would I do?” or “What if this was my little child – what would I do?” “What if this was my partner – what would I do?” Or, the best one: “What would Spock do?” (This one works wonders as it allows you to take the emotion out of the situation and then decide what to say or do).
Notice that when you consider ‘what would ___ do?’ that your attitude and possible reactions change dramatically. This can be a very useful tool for diffusing a situation such as the example. Over time, the person who reacts like that will start to change as well – generally they will stop that behaviour in your presence as it doesn’t get the reaction they want or expect (or, possibly, need at some level).
Consider the above the next time you feel like you’re going to ‘snap’. Take a deep breath, calm yourself, ask one of the questions in your mind and follow through with how you would react if it was that person. I’m betting you’ll experience a noticeable shift in your reaction to the situation.
Susan Crutcher, RRPr, CPTN-CPT, PHC
Life Empowerment Mentor, Health & Wellness Coach, Baby Steps to Success Expert
www.SueCrutcher.com; www.Sutopia.com
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Permission to reprint. This article (and all articles on this blog) is copyrighted by Susan Crutcher. You have permission to reprint this article in its entirety as long as you include the following credit with the article:
Susan Crutcher is the author of “Health & Wellness Made Simple” and is currently working on a series of self empowerment books which incorporate her baby steps to success theory. She is a life empowerment mentor, health and wellness coach, baby steps to success expert and motivational speaker, is certified in personal training and over a dozen complementary care modalities with over 30 years of teaching experience. Susan is manager of Greystone Retreat (a luxury rental home on Georgian Bay), co-founder of Academy of Holistic Modalities Inc (holistic education), editor of the Reflexology Registration Council of Ontario (RRCO) newsletter ‘In Touch’ and a founding member of the Grey-Bruce Spiritual Network (GBSN). Download and enjoy a free sample of her book at: www.SueCrutcher.com
This weekend as my husband and I followed our first outhouse on its maiden voyage, via backhoe, up the escarpment hill to its place of honour on the trails, I thought of something to post this week…
Well, Sue, that certainly is a strange lead-in. Yes, it is. Lots of things are strange … particularly how things connect in our minds at times.
There I was, walking backward up a steep hill (well ahead of the unit in case of an incident … wouldn’t want to be crushed by a falling outhouse!) supervising angles and distance below the unit when I realized … about half way up … my shins and glutes were not happy. Ah ha! Something to write about on my blog, I thought to myself…
Quite some time ago there were a series of posts on walking and baby steps to changing your routine – variations on a theme. This is one I hadn’t thought of at the time.
When we walk in our normal manner (or do any other routine for that matter), our body quickly adapts to the methodology. It is important to constantly add in little ‘surprises’ to keep the body ‘on its toes’ so to speak. This one (and tomorrow’s) will do just that.
Is there an area near you, perhaps where you walk now, that has a fairly steep incline? Yes? Perfect. If not, see if you can think of one. If not, try this the next time you chance upon a hill.
Walk normally until you get to the incline area. Then, turn around backwards and walk up the incline in reverse. If you don’t do this regularly, you may need to pay extra attention to your surroundings … it is more difficult than you think. While walking in reverse, be aware of how your body is reacting differently. The way it automatically adapts for balance; your weight distribution on your feet; the different stress on your knee and hip joints; the new sensations in your muscles.
These types of exercises are important parts of adaptation for your brain and are very useful as we age. The more aware we are of our spatial orientation, the better balanced our bodies will be. The more balanced we are, the less chance of falling and being injured.
Tomorrow: a variation on this concept.
To better balance…
Susan Crutcher, RRPr, CPTN-CPT, PHC
Life Empowerment Mentor, Health & Wellness Coach, Baby Steps to Success Expert
www.SueCrutcher.com; www.Sutopia.com
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Permission to reprint. This article (and all articles on this blog) is copyrighted by Susan Crutcher. You have permission to reprint this article in its entirety as long as you include the following credit with the article:
Susan Crutcher is the author of “Health & Wellness Made Simple” and is currently working on a series of self empowerment books which incorporate her baby steps to success theory. She is a life empowerment mentor, health and wellness coach, baby steps to success expert and motivational speaker, is certified in personal training and over a dozen complementary care modalities with over 30 years of teaching experience. Susan is manager of Greystone Retreat (a luxury rental home on Georgian Bay), co-founder of Academy of Holistic Modalities Inc (holistic education), editor of the Reflexology Registration Council of Ontario (RRCO) newsletter ‘In Touch’ and a founding member of the Grey-Bruce Spiritual Network (GBSN). Download and enjoy a free sample of her book at: www.SueCrutcher.com
Those of you who read my blog regularly are aware that occasionally I throw in an experiment for you to try.
As we been discussing ‘your best accessory’ is your smile I have thought of TWO experiments:
EXPERIMENT ONE:
On a day when you’re feeling quite happy, optimistic and perhaps even empowered … head somewhere that is public (a mall, grocery store, walk in the park).
You will automatically feel like smiling when in this mind set. However, do not outwardly smile … keep your smile inside and feel the smile happening from within.
Notice the reaction of people near you … walking toward you down an aisle, when you happen to glance at them.
Most likely you will notice that they smile at you as they near you or upon eye contact.
Naturally, you will immediately smile in return.
They have made your day brighter and you have returned the favour to them.
It’s fun to be the receiver instead of the giver for a change -- relish the experience!
Enjoy and do let us know how it works out for you…
Hey, wait a minute! Where's the second experiment?! It's coming up next week...
Keep smiling!
Susan Crutcher, RRPr, CPTN-CPT, PHC Life Empowerment Mentor, Health & Wellness Coach, Baby Steps to Success Expert www.SueCrutcher.com; www.Sutopia.com
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Permission to reprint. This article (and all articles on this blog) is copyrighted by Susan Crutcher. You have permission to reprint this article in its entirety as long as you include the following credit with the article: Susan Crutcher is the author of “Health & Wellness Made Simple” and is currently working on a series of self empowerment books which incorporate her baby steps to success theory. She is a life empowerment mentor, health and wellness coach, baby steps to success expert and motivational speaker, is certified in personal training and over a dozen complementary care modalities with over 30 years of teaching experience. Susan is manager of Greystone Retreat (a luxury rental home on Georgian Bay), co-founder of Academy of Holistic Modalities Inc (holistic education), editor of the Reflexology Registration Council of Ontario (RRCO) newsletter ‘In Touch’ and a founding member of the Grey-Bruce Spiritual Network (GBSN). Download and enjoy a free sample of her book at: www.SueCrutcher.com
One of the main reasons a person chooses to work with a coach is to reduce, change or eliminate an undesirable behaviour.
However, forcing a client into action when they are not ready can be a mistake and, in some instances, may cause them to regress. Sometimes, not taking action too soon may actually create better results for the client.
Coaches implement a variety of models, tools, formulae and processes individually and in combination while working with clients. As an example, The ‘Prochaska’ Method involves combining major processes of change (the ‘how’) with a six-step formula or stages (the ‘why’) that we all use for making a permanent change in our behavioural patterns. The combination of using processes and stages at the right time, and in the proper sequence, can dramatically improve the odds of a client making a permanent behavioural change.
After an incredible amount of research, James Prochaska determined that there are six stages that everyone goes through to create behavioural change within themselves. In his book, ‘Changing for Good’, Prochaska details a ‘revolutionary six-stage program for overcoming bad habits and moving your life positively forward’.
The stages are categorized as: pre-contemplation, contemplation, preparation, action, maintenance and termination. There are specific words or phrases that are used within each stage that give clues as to where a client is in their process.
Notice that ‘action’ is not the first stage. It doesn’t matter how many well-intentioned people within a client’s circle of influence suggest the client make changes. If the client is not at the action stage, forcing (or ‘encouraging’) at the wrong time, or in the wrong place, will make little difference in their behaviour. The client must evolve to the action stage of their own volition, in their own way and in their own time. The evolution may be very fast or painfully slow depending on each individual. Sometimes, the action level appears to be instantaneous, but it is rarely so under scrutiny.
So, how do you know what stage you are at?
When talking to others about a habit that either bothers you or them, what words or phrases do you use? Do you deny or resist using words such as “I can’t”? Perhaps you’re not quite ready to take ownership or responsibility but may recognize that there is an issue and say things like “I might”. If a person makes a public commitment to change, usually accompanied by “I will” they are almost ready to take action. In the action stage itself, which is the busiest and most focused, the person does things like: starts to modify their surroundings (remove all alcohol or sugary snacks from their home; not keep matches, lighters or cigarettes in their car or purse; increases their exercise level, etc.). They often start their sentences with ‘I am’.
Which stage are you at? Perhaps you have no idea but you would like to know. Contact a professional coach – they are trained to guide you.
Whether you would like to get in shape, lower your stress levels, eat better, stop smoking, manage a chronic health issue or deal with specific problem, a professional coach can help you.
There are many coaches available today – each with their own style, education, experience and unique personality. Find one that you are comfortable with, that you can confide in and trust. Ask about testimonials, credentials, rates and what results you can expect. A professional coach will do their best to answer your questions satisfactorily. Most coaches offer a short introductory session that allows an opportunity for both of you to determine if you are suited to work together toward a common goal.
Susan Crutcher, RRPr, CPTN-CPT, PHC
Life Empowerment Mentor, Health & Wellness Coach, Baby Steps to Success Expert
www.SueCrutcher.com; www.SueCrutcher.vox.com; www.Sutopia.com
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Permission to reprint. This article (and all articles on this blog) is copyrighted by Susan Crutcher. You have permission to reprint this article in its entirety as long as you include the following credit with the article: Susan Crutcher is the author of “Health & Wellness Made Simple” and is currently working on a series of self empowerment books which incorporate her baby steps to success theory. She is a life empowerment mentor, health and wellness coach, baby steps to success expert and motivational speaker, is certified in personal training and over a dozen complementary care modalities with over 30 years of teaching experience. Susan is manager of Greystone Retreat (a luxury rental home on Georgian Bay), co-founder of Academy of Holistic Modalities Inc (holistic education), editor of the Reflexology Registration Council of Ontario (RRCO) newsletter ‘In Touch’ and a founding member of the Grey-Bruce Spiritual Network (GBSN). Download and enjoy a free sample of her book at: www.SueCrutcher.com
What did you do this last weekend -- other than 'click and blog'?
I took a VERY interesting weekend seminar on creating slideshows and how to upload them to your website, blog, social media site, and more. We were taught how to add in audio and given a list of lots of cool sites to investigage. Access to all information is available until year end. And, it was reasonably priced.
If you'd like to know more about it, let me know.
I'm almost done my first slideshow and will upload it here this week. It required more than a few 'baby steps'!
Sue Crutcher, Baby Steps to Success Expert
Did you try the little experiment from last week? Did you have an opportunity to simply be AWARE of repetitive words and/or phrases used in your presence? What were some of them?
Today, simply be AWARE of whether or not YOU use the same words and/or phrases in your daily conversation. Hmmm.
Yes, just think about that for a couple of minutes.
Personally, I noticed over the weekend with family here that I used two phrases in particular: “not really” and “I guess”. Now, if I think about that a bit, it tells me that I’m not being at all decisive or clear in my answers when people ask me a question. Does it mean: that I don’t care about the outcome? That I don’t want to hurt someone’s feelings? That I can’t make up my mind in the moment? Perhaps, it means nothing at all – perhaps, it’s a habit and nothing more.
Do you recognize where I’m heading here?
This is an easy way for you to take notice of your personal interactions with others … are you mimicking those around you? If so, why?
Enough questions for today … I know you have a phenomenal amount of work on your plate so we’ll stop here.
To your awareness…
Sue Crutcher, Life Empowerment Mentor; Baby Steps to Success Expert
At the beginning of my recent book, “Health & Wellness Made Simple”, I use a little picture of a fairy and state:
‘whenever you see this little fairy is it is a representation of ME granting YOU permission to choose any of the suggestions mentioned without guilt. I have found this to be an important concept in mentoring – people seem to need ‘permission’ from an outside source. At least until they learn to give themselves that same permission. Please note the ‘without guilt’ part – that’s just as important, if not more so, than the permission itself.’
So, here she is:
‘PERMISSION GRANTED’ fairy PICTURE ... sorry, couldn't get her to co-operate ... she's being photo shy today I guess
You can find her with in my book excerpt at: http://www.suecrutcher.com/Book_Excerpts.html
I hereby grant you permission to book your choice of 5 minutes to 15 minutes in your day timer right now as your ‘day off’ – time to utilize as you see fit … doing what you want. Perhaps, it’s doing nothing at all. Just sitting there, dreaming of possibilities. Whether you happen to believe it or not, day dreaming is important! We’re going to delve into that a little deeper shortly.
In the meantime – take out your day timer NOW. Schedule your block of time (whatever amount you are absolutely sure you will be able to manage and succeed to doing). Remember – this is a baby step to success – make it teensy weensy. It is irrelevant at this point how long the time frame is. It is the actual scheduling and the following through that is important. Why is scheduling and following through more important than the amount of time? Because, scheduling and following through represent action. Action is extremely important in anything we do.
Try to give yourself permission to enjoy the 5 minutes (or 15 minutes). It’s a way to revitalize and regenerate a little. If you can’t, as yet, give yourself permission – accept my permission for you to enjoy the timeframe.
To your success!
Sue Crutcher, Baby Steps to Success Expert
Life Empowerment Mentor, Health & Wellness Coach
Permission to reprint. This article (and all articles on this blog) is copyrighted by Susan Crutcher. You have permission to reprint this article in its entirety as long as you include the following credit with the article:
Susan Crutcher is the author of “Health & Wellness Made Simple” and is currently working on a series of self empowerment books which all incorporate her baby steps to success theory. She is a life empowerment mentor, health and wellness coach, baby steps to success expert and motivational speaker, is certified in personal training and over a dozen complementary care modalities with over 30 years of teaching experience. Susan is manager of Greystone Retreat (a luxury rental home on Georgian Bay), co-founder of Academy of Holistic Modalities Inc (holistic education), editor of the Reflexology Registration Council of Ontario (RRCO) newsletter ‘In Touch’ and founding member of the Grey-Bruce Spiritual Network (GBSN). Download and enjoy a free sample of her book at: www.SueCrutcher.com
When is your ‘day off’?
What do you mean you don’t have a day off?
This is a huge, important step in your self care.
A day off doesn’t necessarily mean doing nothing. It means you get to do what you want when you want.
Consider this: if you are not important enough to yourself to warrant time to do what you want when you want and to know where your boundaries are, how do you expect others to respect those areas of your life? You can’t. It’s that simple. You have not set an example to yourself or to them.
Now, I know that starting with an entire day off may appear selfish and beyond either your capability or imagination at this point.
So, start with a baby step to success.
If you think about it …could you manage to book just 5 minutes in your day timer – an actual appointment with yourself – where you shut the door, do not answer the phone, do not pick up messages, do not check emails, do not allow any interruptions whatsoever for any reason. Yes, actually write it in your day timer. It is a real appointment.
To make it easier, block this 5 minutes before you start work, at the very beginning or end of your lunch break, or at the end of your day. Try it for a week. The next week (or, depending on how long you need to adapt, the next month) make the appointment with yourself 10 minutes. Then, when you are ready, expand the appointment to 15 minutes and so on as you feel comfortable.
You may want to try getting up that much earlier in the morning so you have true quiet and reflective time. I realize that for many people, quiet in itself can be scary. Self reflection can be even scarier. It takes time to get used to.
So, for now, don’t think about the quiet or the self-reflective part of it. Instead, do something to occupy your time to yourself … something that benefits or relaxes you. Suggestions include: reading a chapter in a favourite book, going for a short walk, tilting your chair back and dreaming about some future goal that may seem unachievable but that you would enjoy … a vacation in your mind to an island paradise or touring around in your favourite vehicle without a care in the world as examples.
There is much more to consider along this thought line but we’ll stop here for today.
To your success!
Sue Crutcher, Baby Steps to Success Expert
Life Empowerment Mentor, Health & Wellness Coach
Permission to reprint. This article (and all articles on this blog) is copyrighted by Susan Crutcher. You have permission to reprint this article in its entirety as long as you include the following credit with the article:
Susan Crutcher is the author of “Health & Wellness Made Simple” and is currently working on a series of self empowerment books which all incorporate her baby steps to success theory. She is a life empowerment mentor, health and wellness coach, baby steps to success expert and motivational speaker, is certified in personal training and over a dozen complementary care modalities with over 30 years of teaching experience. Susan is manager of Greystone Retreat (a luxury rental home on Georgian Bay), co-founder of Academy of Holistic Modalities Inc (holistic education), editor of the Reflexology Registration Council of Ontario (RRCO) newsletter ‘In Touch’ and founding member of the Grey-Bruce Spiritual Network (GBSN). Download and enjoy a free sample of her book at: www.SueCrutcher.com
