Chocolate, Ice Cream & Naps

Ever think you’d read a Health & Wellness article with the title Chocolate, Ice Cream & Naps?

Does reading that list immediately trigger thoughts of BAD FOODS & WASTED TIME?

Oh, come on…we all have a list…those forbidden foods, we just have to have. Maybe it’s not chocolate or ice cream, it could be chips & dip, or cake, or some other food that is “bad”.

Basic human behavior causes us to obsess over what ever we have forbidden ourselves. The simple act of creating the rule causes an almost magnetic draw to that which we’re trying to avoid.

Unfortunately, most of us don’t do moderation very well!

So, what’s the answer?

Lately, I’ve thought a lot about the concept of Permission & Limits.

Most people set really high standards & rarely give themselves permission.

The other thing we don’t do very well is set limits.

Permission is a fabulous concept! Permission is freedom. With permission, we make the choice to act rather than react. We stop being victims of our circumstances (& obsessions) & begin to create our own world.

Wouldn’t it be wonderful to throw away the BAD FOODS & TIME WASTERS list & say, “I have permission to eat chocolate, ice cream or whatever if I really feel the need for”? Or just relax & take a nap or read a novel when feeling a little drained?

So how do we weave chocolate, ice cream & naps into our lives in a way that doesn’t destroy our healthy eating & productivity & create a mess of guilt?

That's where limits come into the picture:

It’s hard giving ourselves permission to eat the bad food when we have a history of pigging out on huge portions. Guilt & a feeling of failure tend to follow these poor choices, leaving us with a (probably healthy) fear of the treat that triggered all those bad feelings.

By pre-designing limits, we can feel safer with these treats.

A great strategy is to make sure you only have small individual sized containers of high calorie, low nutrient foods on hand, & not industrial sized ones. Or, make it a special event & go out for your treat.

Oh, & go ahead & take that nap with the alarm set for a 20 minute time period (your limit). While napping, rest assured that 20 minutes of rest actually makes us MORE productive than just pressed on when sleepy.

So, eat, sleep & be well!

Permission with limits can be your key to removing the powerful magnetic pull of the bad.

Have a well week!

Kim

Heroes

Who are your heroes?

I was asked that question in an interview once & it drove me absolutely crazy! At the time, I was pretty nervous & remember spewing some politically correct stupidity.

I got the job anyway. The interviewer, Sue, is now one of my closest friends & business associates.

Ever since she asked that annoying interview question, at least 8 years ago, I've been asking it of myself. The question has deeply effected my relationship with the world.

At first it was difficult - finding heroes. I didn't know how someone would qualify.

Hero seemed a big word for a mere mortal.

But, over the years, my definition of hero has evolved into something close to this modified version of Merriam Webster's:

1. a person endowed with great strength or ability
   
2. an illustrious warrior
3. someone admired for his achievements and noble qualities
4. one that shows great courage
5. a person worthy of admiration

Armed with this definition, I've collected quite a few heroes along the way - People who have inspired me, whether through their strength, tenacity, creativity, bravery, authenticity, or any number of other qualities.

When I actually began to look for heroes, I found them everywhere!

What struck me as wonderful & odd was this:

While I was always surrounded by these incredible & inspiring individuals, I never noticed their heroism.

What I would notice in people prior to this search was their flaws, their faults, their human frailties.

The search for heroes, however, taught me to look into each individual to find their strengths. And strengths I found, despite human imperfection.

Is it possible that each person has the capacity to become a hero for another?

Could you be someone's hero?

Odds are, you ARE someone's hero - their inspiration.

This week, I encourage you to begin your own search for heroes, both universal & everyday heroes. Look hard -

• In the grocery store
• At school
• In the workplace
• At home
• In your churches or organizations

If you stumble across a few everyday heroes, please take a few moments to acknowledge them for that which inspires you. Heroes need support too (they really don't have super powers!).

And for all those heroes of mine who are reading this post...If I haven't already said so, "THANKS!!"

Have a Super week!

Kim

10 Ways to Take Back Your Life

Do you have enough time & energy to do what you enjoy?

What if you had 4 more hours each week?

I'm listening lately…really listening to the people around me. Mostly, I''m listening to busy professionals – physicians, healthcare leaders, corporate professionals, small business owners. What I'm hearing leaves me with both sadness & optimism.

I feel sadness, because there seems to be a general theme in these conversations (besides the price of gasoline!). A theme of a frenetic pace & loss of control over lifestyle. I have optimism, because there is an answer.

These highly successful & passionate people on top of their professional game, so to speak consistently speak of something missing.

Of course, their wishes are the same as everyone else…to:

• lose weight
• relax
• increase financial security
• improve health
• exercise more
• eat better
• strengthen relationships

and a myriad of other hopes…

But, when I listen closely, our conversations seem to boil down to one essential element:

“I don’t have the time!”

Can you relate?

If you can, I humbly offer these 10 tips to take back some time & therefore, a little of your life.

1. Unschedule – eliminate unnecessary commitments – ask yourself, “is this activity serving my life goals or purpose?”
2. Systemize – an example is the R.A.F.T. method of organizing papers (Read, Act, File, Toss).
3. Limit internet surfing & TV watching to a defined time (use an actual timer for this as it can easily get out of control).
4. De-clutter – pick one space (a drawer or cabinet, etc.), purge & organize.
5. Slow down – this may sound counter-intuitive, but rushing usually creates a situation in which more time is spent to accomplish the same task (think about rushing around in the morning, spilling coffee on yourself, looking for your keys…)
6. Make a list, but keep it small. A To-Do list should be no more than 10 items. If it is more, evaluate each item & determine whether the item can be delegated or deleted.
   
7. Set limits & boundaries – learning to say an appropriate, “no” frees up the time & energy to say an enthusiastic “YES!”
8. Exercise & eat well – these are amazing energy producers.
9. Choose Carefully - avoid difficult people & situations. Not only are these time consuming, they’re energy consuming.
10. Take mini-breaks. A little sunshine or deep breathing can do wonders to re-energize your day.

I propose that with motivation, effort & dedication, it is possible to re-capture a minimum 4 hours per week.

How will you spend your 4 hours?

Is there something you'd love to be doing that is worth finding an extra 4 hours?

Are you gaining something from NOT finding your 4 hours?

Despite redesigning my life over the past year, I imagine I can find an additional 4 hours to spend on joyful activities.


I'm off & running!


Coming with me?


Have a great week!


Kim

Independence Day

I hope everyone had a terrific Independence Day!

As I ponder what to put in my 4^th of July weekend post, the theme of independence is heavy on my mind.

As Americans, we value independence greatly & pride ourselves on our ability to get things done alone.

Unfortunately, alone isn’t always the best way to get the job done.

Think back to the last time you set out to accomplish something difficult – losing weight, consistently exercising, paying off your credit cards, etc.

Did you go it alone or with a partner?

Even the best of us have trouble staying on track with our plans & goals alone.

This July, let’s also celebrate Interdependence as well as Independence.

Interdependence is a very important concept for getting things done, both individually & corporately.

We hear more about it in the corporate model of teamwork, but the idea of interdependence is just as valuable for individual & family goals as well.

The idea behind interdependence is that each member of a team is better for being on the team. Supporting & inspiring each other creates a synergy where exponentially more is accomplished than could be done by one person alone.

Who's on your team? As you look at your goals, think about designing a team to ensure success.

Having someone you trust on your team provides a valuable source of:

• Clarification
• Brainstorming
• Reminders
• Accountability
• Support

As I'm becoming more interdependent, my team continually grows & now includes a variety of people – my husband, my parents, my friends, my boss, my coach, fellow athletes, my physicians, etc. I’m thankful for each member of the team as they assist in keeping me on track.

Admitting that you’re not so independent after all & becoming interdependent takes humility & work.

But, being interdependent – needing others & assisting them – is amazingly rewarding.

The true value of interdependence is relationship building.

As we build interdependent relationships, not only are goals accomplished, but we come to value each other more - and, one relationship at a time, our nation & our world are strengthened.

Are you independent or interdependent?

For the goals you’re pursuing, who’s on your team?

Have a wonderful week & celebrate interdependence this July!

Kim