8 posts tagged “lifestyle coaching”

Direct from Secrets of the Millionaire Mind by T Harv Eker (while I get my life organized and set up the next series of blogs) …

“The secret to success is not to try to avoid or get rid of or shrink your problems; the secret is to grow yourself so that you are bigger than any problem.”

Sue Crutcher, Life Empowerment Coach & Mentor

What is the most important key to self care?

It is difficult to say.  There are so many … I think each of us would have our own version of the most important to us as individuals.  Certainly we need to include, from a holistic point of view, at least one item from each of the four main categories: body, mind, emotion and spirit. We also need to include: responsibility, accountability, respect, duty, value to self; family; career; goals; volunteer and/or charity; relaxation and much, much more.  Notice the problem here … most of these are not ‘tangible’.  They are perceptions.  How do we measure these perceptions?

When I first meet a client for a consultation, we sit together (or go for a walk in nature) for at least an hour and discuss the client’s goals, interests, priorities, issues, problems, and purpose for future meetings.  In this first session, I glean all types of pertinent information (client’s drives, ambitions, where can I delve, what is sensitive or ‘out of bounds’, what are the prime motivators to success, is coaching a waste of time for either the client or myself…). The client determines whether or not they are comfortable with our interrelationship with a ‘yes’ or ‘no’ decision to further sessions.  When the answer is ‘yes’, we discuss and together determine the path we will take toward the client’s goals.

The most important key to self care – from a coaching/counseling/mentoring point of view – is to have a methodology in place by which we are able to track progress. How do we do this? One of the best ways I have found is an assessment tool which I refer to as ‘the wheel of life’.

I suggest you try this exercise once a month. Don’t get all caught up in checking it constantly.  As we change on an ongoing basis, it will change. We are looking for overall progress (or, perhaps, stagnation or reversal). Think of it like your weigh scale: you can check your weight several times a day and get all caught up in the emotion attached to the fluctuations, or you can check it once a week and get a good grasp on your progress.

The point of the ‘wheel of life’ exercise is to see change in a positive manner with an overall goal of balance in all sectors.  It does not matter if that balance is acquired at 10% or 90% as long as all sectors are equal. When all sectors are relatively equal, your perception of life will be that of more contentment.  Contentment, in the moment, is a wonderful and peaceful place to be.

EXERCISE

• Draw a circle
• Divide it into 4 approximately equal sections
• Label the sections:
• Physical
• Emotional
• Spiritual
• Intellectual

Before you start

Consider the centre of the circle to equal 0% and the outer most line to be 100%

First, look at the ‘physical’ sector

Draw a line across the sector (or a dot anywhere within) that will represent where you are right now physically as a percentage. This is a general perception including: strength, fitness levels, health, diet, stamina and anything else physical means to you.

Next, move to ‘emotional’

Draw a line across the sector (or a dot anywhere within) that will represent your emotional level right now. The easiest way to choose this number is to ask yourself: ‘How happy or content am I right now?’ and chart it as a percent.

Now, move to ‘spiritual’

Using the same process, draw a line or dot to represent your perception of how spiritual you consider yourself to be.  For some spirituality and religion are relatively inseparable, for others, there is a distinct difference between the two.  Spirituality represents your personal connection to whoever/whatever you consider your creator to be, to the universal life force, chi, prana … whatever you choose to call it regardless of what religion you may or may not be.

Finally, complete the ‘intellectual’ section

This is not about your IQ. This represents your perception of how close you are to your perceived intelligence potential at present.  It could be relative to how intelligent you would like to be down the road; how intelligent you are relative to how you once were

Almost done...

If you used lines across the sections, colour or fill in each section from the center out to the line that you drew.  If you used a dot to represent where you are; join each dot to the next sector dot with a straight line.

Now, thinking of this completed exercise as if it actually were a ‘wheel’…

If you were to cut along the lines of either the filled in portions or the joined dots, stood the wheel upright, would it roll smoothly?  If the answer is ‘yes’, you are very well balanced in life (from this viewpoint) and should congratulate yourself.  If your answer is ‘no’ (and the majority are), you now have a ‘map’ of areas you need to be aware of … what to work on and what to let be for now. Perhaps you’re very strong at a physical level, but spiritually or emotionally noticeably weaker.  At this point, we are simply getting a ‘feel’ for where we are currently. In a private session, we would delve into this a little deeper before we proceeded to tomorrow’s exercise.  If you would like more information, send me a ‘private’ message.

To your success...

Sue Crutcher, Life Empowerment Coach & Mentor

Again?  Yes.  Yet another whole week has gone by...

It is highly unlikely you are incorporating all of these ideas … however, are you at least managing a few?  We are all very busy right now, but then, all of us will likely always be very busy.  Some of the items discussed this week will help reduce wasted time.

Congratulations … it was a challenge this week to post new ideas that most of you were not already using.  See, you are ahead of the game on those!  Now – time to work on the rest of them.  Remember, baby steps to success … fit in what you can, when you can.

This week we worked on:

• Thinking how we could be better organized.  Did you come up with any ideas?  Have you implemented them?
• Keys always in the same location
• Collecting spare change at the end of each day
• Refrain from picking up the phone when possible
• The wonderful and evil email inbox
• Coping with old emails

Last week review:

• Add another ¼ to ½ cup of water to daily intake
• Walking a little more than normal each day
• Walking backward
• Walking sideways
• Calf stretch
• The evil plank
• Do your remember the meaning of proprioception
• Line drying clothes

Review last week's review on Sunday to refresh your memory past this.

To your ongoing success…

Sue Crutcher , Life Empowerment Mentor, Success Coach, Personal Trainer

Many people have sore backs and for various reasons. Sometimes, like me, they fall off a cliff, get crushed by a tree, smacked by a backhoe bucket, or have a dirt bike attack them.  Those sorts of incidents cannot be directly addressed by the following exercise, however, a strong back will recover faster than a weak one.

One of the best ways to strengthen your back is to strengthen your abdominals.  You might think that a little odd but it does work. If your core is strong, your erectors (large vertical muscles on both sides of the spine) do not have to work so hard to keep you vertical thereby lessening the chances of inflammation and spasm in them.  This also falls under the ‘opposing muscle groups’ which is a specific type of training.

There is still a lot of ‘old school’ thought about the proper way to do a sit up and work your abs.  Scared you, didn’t I?  The word sit up instills fear in almost everyone.  Lucky you, we’re not doing sit ups – today.

Matt – you get the day off here.  We don’t want to aggravate that ol' sciatic again!  The modified version might be ok for you but, please … as always, listen to your body.  If anyone else has a history of low back pain, be very careful trying this and be sure you do the modified version only.

Today, we are going to work on something referred to as ‘the plank’.  Not as in 'walk the plank' ... although after a few repeats you may prefer that. Try the modified version first if you are relatively inactive.  John, I would think, from the sound of your comments on my blogs, that you can jump right in on this one!  WARNING TO JOHN – it would be wise not to ‘show off’ here as you will be very sore the next day.

April – this is an ideal exercise that will initiate conversation in lineups, especially if you wear a tummy-revealing stretchy top baring your ripped abs (not too ripped which is not at all feminine … just enough for a hint of ripped; oh, and not too revealing as that puts you into a different category altogether for conversation).  You’ll have to check with Jennifer to see if this outfit is acceptable for the small closet … I’m betting you can have one as it doesn’t really require much space.

Also, this is perfect for Scott and Steve when they are traveling as you need absolutely (teeheehee on the ‘abs’ there) no fitness equipment.

“Enough with the warm up” you say, “get on with it Sue”.  All right; all right!  Sheesh.

You will need a clear area on the floor as long and wide as you are; preferably padded (like a carpet or throw rug … if you have a yoga or exercise mat = perfect).

MODIFIED version:

• Get yourself down to floor level on your hands and knees.
• Bend your knees so that your feet are elevated between 45 and 90 degrees (preferably closer to 90)
• Arms about 1-1/2 shoulder width apart; it should be comfortable (move them until you find your easiest placement)
• Suck in your hanging tummy – yep, I know you forgot about it and just let it sag.  Keep your tummy sucked in during the entire holding time. There is a tendency here to hold your breath.  Be aware of that.
• Keeping your knees where they are; drop half way down to the floor by lowering your arms only.
• Look at the floor (do not stretch your neck and look up and around you)
• HOLD
• That’s it.
• Just hold and breathe normally.
• Hold as long as you can – we’re hoping for 30 seconds or more here.
• Return to starting position
• Repeat three times.
• Your goal is to do one ‘set’ (3 repeats) twice a day – morning and evening would work well.

NORMAL version:

• Get yourself down to floor level on your hands and knees.
• Arms about 1-1/2 shoulder width apart; it should be comfortable (move them until you find your easiest placement); knees about 1 foot apart.
• Straighten your knees (but don’t lock them) and raise your body up on your toes (or the balls of your feet if you are flexible)
• Suck in your hanging tummy – yep, I know you forgot about it and just let it sag.  Keep your tummy sucked in during the entire holding time. There is a tendency here to hold your breath.  Be aware of that.
• Keeping your knees where they are; drop half way down to the floor by lowering your arms only.
• Look at the floor (do not stretch your neck and look up and around you)
• HOLD
• That’s it.
• Just hold and breathe normally.
• Hold as long as you can – we’re hoping for 30 seconds or more here.
• Return to starting position
• Repeat three times.
• Your goal is to do one ‘set’ (3 repeats) twice a day – morning and evening would work well.

ADVANCED versions:

If both of these are just too easy for you -- congratulations!  Try one of these versions...

• Same as ‘normal’ above but incorporate one of the following:
• Lengthen the timeframe in the hold position; go closer to the floor; put your arms further apart or closer together; use fingertips only, not hands; use thumb and first two fingers only; use first two knuckles only. Yes, I have even more advanced techniques.  Let me know when you’re ready for them!

REMEMBER – if, at any time, you experience pain (especially a sharp pain) STOP IMMEDIATELY.  Do not do this exercise again without direct supervision from a qualified professional.

Tomorrow we’ll look at ‘lower back pain’ from a totally different perspective and it involves no physical exercise whatsoever.  Until then …

Yours in health,

Sue Crutcher, certified personal trainer; life empowerment mentor; success coach

I promised I would give you the meaning of proprioception today. Here it is before we get to today’s baby step to success.

PROPRIOCEPTION: Information is constantly being processed throughout our bodies which basically ‘locates’ us in space – sort of like your GPS system on your car.  It allows us to run, talk, lift, grab, and perform other complex tasks. Messages are sent to the brain from various ‘sensors’ within our body (muscles, tendons, ligaments).  These sensors tell our brain the amount of tension on the muscle; how much stress a tendon or ligament is under as well as the position of a particular joint.  All of this information (and more) allows our brain to ‘locate’ our body in space.

Today: walk sideways

On a smooth surface, face perpendicular to your goal a short distance away.

Move the leading foot (the one closest to your goal) first toward your goal, follow with the other foot bringing it along side (but not crossing over) the leading foot.

Repeat over and over until you reach your goal (this works the inner and outer thighs very well).  It should become a ‘flowing’ motion, almost like skipping.  Once you catch on to the rhythm of the movement, it becomes quite easy to do.

When you get to your goal, repeat going back to your start point using the second foot now as your leading foot reversing the process.

This exercise works better if you do it more as a skipping motion as it will flow better.  However, walking speed is fine if that’s what you can do.  Again, we are working on balance and variety for muscle groups.

Sue Crutcher, certified Personal Trainer, Lifestyle Coach

Did you go through the entire stack of stuff yesterday?

If yes:

• Set the timer for 15 minutes.
• Go to the ‘give away’ pile.
• Put it all in a box or a bag. 
• Label it ‘give away’. 
• Stop.

Go to the ‘discard’ pile

• Go through it, quickly categorizing into garbage, recycle bin, shredder.
• Take the garbage to the garbage bin.
• Take the recycling to the recycling bins and sort.
• Shred all the paper if you have time. If you don’t have a shredder yet, put all the paper in a bin to be shredded along with the stuff you will find in the next area.
• Skip to “CELEBRATE YOUR SUCCESS” below…

If no:

Repeat yesterday.  Keep repeating until your answer is ‘yes’.  Then do the ‘yes’ list.

When the timer buzzes, stop right where you are and walk away.

Repeat until that area is completed.

CELEBRATE YOUR SUCCESS! (If you don’t have a shredder, this is a perfect excuse to ‘gift’ yourself one).

Now … move on to another area.  Keep the areas very small so you are guaranteed success.  Choose to do this every other day, 5 days a week, once a week – whatever schedule works for you right now.  After a while, you will enjoy the feeling of success so much you will actually want to do 15 minutes of cleanup every day.

You can do it!

Sue Crutcher, Baby Steps to Success

You don’t have to give up your favourite snacks. Chances are, though, that you are eating more than ‘one portion’ when you are snacking especially if you are not consciously aware of how much you are eating.  So, today, we’ll address portion and coping skills (often baby steps to a goal down the road).

Always check the ‘nutrition information’ on the package – it will state what amount is considered a portion.  Surprise!  One package or one item does not a portion make.  A muffin a most coffee shops is actually anywhere from 2 to 4 portions.  People think they are being healthy because they eat only one muffin but if they actually looked at the ingredients and the amount of calories they would be shocked.

Snack examples: 30 mini pretzel twists = 180 calories; 1/3 cup roasted, salted baby cashews = 310 calories; 1/3 cup of Planter’s sierra trail mix = 290 calories.  We are not going into fat content or other nutritional information at this time.  What I want you to notice is the serving size.  The sierra trail mix is a small, ziplock pack containing a total of 1 cup of mix – it would be tempting (and very easy) to eat it all.  If you were noshing through it while reading the newspaper, reading a book or watching television, you could easily finish the entire pack in a matter of minutes.  Oops!  Just like that, in those same minutes -- there goes over 25% of your daily calorie intake required to maintain your body.  Do you see how extra calories can very rapidly sneak into your day?  Extra calories = weight gain.

HEALTH TIP: After you look at the portion listed on the package, actually measure out – do not ‘guestimate’ (you’ll be way over) the correct amount.  Now:

• Put the portion amount in a nice serving dish
• Carry the dish to where you are going to eat your snack
• Consciously sit back, enjoy and savour your snack (all at once or a little at a time)
• Take time to chew properly and thoroughly (this aids digestion)
• When it is done, stop and think: Would I like more of that?  Probably the knee jerk reaction is ‘yes’.  That’s ok.
• Do nothing.
• Wait 15 minutes.
• If you want more, go get another portion, put it in the bowl.
• Repeat all the steps.

The key element is to be aware of how much you are eating and make a conscious choice on how much you eat.  If you overdo it, do not feel guilty.  With time and practice, you will find that you gradually will reduce the amount of snacking and the snack itself.

If you’re a big snacker now: do not worry. There is hope. I used to plow through several family size bags of potato chips in a day (along with a case or two of pop … yes, you read that right, and a few chocolate bars along with lots of fast food stuff to balance my diet).  I can empathize with you – I know how difficult it can be to change your eating habits.  And, I know that, given time, baby steps to success is a process that will change those habits. Yes, I still eat potato chips on occasion and I enjoy them.  The difference is: now, I sit back and enjoy 10 potato chips and I’m happy (yes, I’ve stopped picking out all the big ones for my serving).  If a junk food addict can do it, so can you.

Sue Crutcher, Life Empowerment Mentor

For more detailed information about the 'baby step' listed for today, see: www.SueCrutcher.com/healthylifestyletips.html

There you will find an easy way to determine: "How much water should I be drinking?"

By the way, it is a 'baby step' to click the link and do a little research.  What you read will now be in your subconscious and provide a 'brick' to the foundation of your new, healthier lifestyle! Collect enough of these little 'bricks' and, in time, you will build a strong foundation. Once that is complete, you can erect the framework of your new 'home'.  See, it's not difficult at all!

Wishing you success in all that you do...

Sue Crutcher, Life Empowerment Mentor