5 posts tagged “success 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
Do you know exactly, this instant, where your house and car keys are? If you do not have an IMMEDIATE ‘yes’ answer, today’s tip will be very useful to you.
Upon arriving home, place your car and house keys in the same location EVERY time you enter. The location should be convenient and accessible on the way in and the way back out. If you are left handed, keep it somewhere on your left; if right-handed, on your right. A decorative tray or bowl on a side table is a perfect location. It should be shallow so you can scoop out the keys on the run out the door.
If, for some unknown reason, you leave your keys in your car … I would suggest you rethink that. Why make it easier for anyone to help themselves to your vehicle. It can really ruin your day when you go to leave for work in the morning and discover that your car is missing.
When you get out of your car, always put your keys in either the same pocket (mine are always in my right coat pocket or zippered front pocket of my purse) or a specific spot in your briefcase or purse. That way, when you need them later … tadah! … there they are, right where they belong. If they are not there, you lost them and you are about to waste yet more time in your life while you search for them.
In a short time, by always placing keys in the same location, you will no longer have to be concerned whether or not you know where your keys are … you will have more time in your day for important things rather than scurrying around hunting for them yet again … life will be just a baby step easier that it was. Develop the habit and it will become second nature very easily.
To more time in your day…
Sue Crutcher, Baby Steps to Success
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:
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Get yourself down to floor level on your hands and knees.
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Bend your knees so that your feet are elevated between 45 and 90 degrees (preferably closer to 90)
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Arms about 1-1/2 shoulder width apart; it should be comfortable (move them until you find your easiest placement)
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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.
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Keeping your knees where they are; drop half way down to the floor by lowering your arms only.
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Look at the floor (do not stretch your neck and look up and around you)
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HOLD
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That’s it.
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Just hold and breathe normally.
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Hold as long as you can – we’re hoping for 30 seconds or more here.
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Return to starting position
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Repeat three times.
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Your goal is to do one ‘set’ (3 repeats) twice a day – morning and evening would work well.
NORMAL version:
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Get yourself down to floor level on your hands and knees.
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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.
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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)
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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.
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Keeping your knees where they are; drop half way down to the floor by lowering your arms only.
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Look at the floor (do not stretch your neck and look up and around you)
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HOLD
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That’s it.
-
Just hold and breathe normally.
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Hold as long as you can – we’re hoping for 30 seconds or more here.
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Return to starting position
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Repeat three times.
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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...
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Same as ‘normal’ above but incorporate one of the following:
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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
Today I wanted to remind everyone of what we learned over the past week, to review how much we applied and how much we simply theorized would be helpful.
Did you:
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Add ¼ to ½ cup of water to your daily intake?
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Try one new fruit or vegetable?
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Attempt to eat a fruit or vegetable of each colour each day?
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Not look at the scale as often?
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Use a smaller plate for lunch and/or dinner?
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Sleep a little better?
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Clean up one or two 15 minute segments of organizational disaster?
Yes, to 4 or more:
Congratulations, you’re on your way!
Less than 4:
You either are a totally awesome person because you’re already doing everything and are past the baby steps to success
Or…
you need to do a lot of work and perhaps require itsy bitsy baby steps. Don't panic. Simply start adding in what you can from the list ... one thing at a time.
This week:
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Work on incorporating everything we learned in the past week into this week.
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ADD ANOTHER ¼ to ½ cup of water to your daily intake (so now you will be up to ½ to 1 cup more than the week before last). See some of my other tips regarding water at my website.
Much more in store … get ready.
HELPFUL HINT: I suggest that you keep a point-form list (or simply print out this blog and put a check mark by each item completed each day this week) of your successes. In 6 weeks, you will be able to look back and realize that you are indeed on your way to a healthier lifestyle. And, all this, while working extremely hard keeping up to Kevin Hogan’s hectic paced course. Another opportunity for a ‘celebration’ to look forward to!
To your success
Sue Crutcher, Life Empowerment Mentor and Success Coach
Some of the most difficult things to cope with when you are trying to lose weight is how not to feel persecuted, like you’re being punished or that you are missing out on something. Here is an SIMPLE HEALTH TIP that will start you on the right track to reducing your caloric intake. It’s a baby step to success – an important one.
When filling up your dinner plate, is it usually overflowing (especially at a buffet)? So it would be extremely depressing and dissatisfying to see your plate with too much ‘creative white space’ surrounding your food, wouldn’t it? The answer is simple:
Next meal: put your food on a plate that is one size smaller than the one you usually use. Most people use a 11-12” dinner plate – reduce it to a 10” plate. FILL IT UP (just like always). Make it look like it always looks (don’t overdo it here). You want your mind to think it’s getting the same amount of food. In reality, you are automatically eating approximately 10% fewer calories. Do you see how that could add up over the next week and next month? Simple. Easy. Try it.
