It's been a big week for me with Weight Watchers. I participated in a CHI FLOW event last night with fellow Chi Guides. And later this morning, I am teaching my usual Tuesday morning Chi Flow class at the Edina WW locations. Lots of corporate staff are in town for this, including the President of WW. Later this week, I am doing a Find Your Me workshop and Chi Flow focus group.
CHI FLOW is a Weight Watchers' version of Chi Gong (Qi Gong). Chi Gong is a 3,000 year old traditional Chinese medical system designed to improve the health of internal organs. Many of us have seen Tai Chi in the movies, which is the martial arts version of Chi Gong. At Weight Watchers, we have developed an accessible version of Chi Gong for all of our members. Anyone can do it. It can even be done sitting in a chair. In some ways, it is even more accessible than yoga because no mat is required--and if you are in comfortable clothing already, no special wardrobe is needed.
Yoga came first in India over 6,000 years. Chi Gong came about 3000 years ago. CHI FLOW was just born. I love all three. As an impatient person, I can honestly say that engaging the relaxation response is enormously helpful. Deep breathing in and out the nose calms the nervous system. Gentle movements that follow the meridian lines of energy in the body support a healthy immune system. Taking time for "one thing attention" dumps cortisol from the system and helps become more intentional. A win/win/win.
We talk about SHIFTING MINDSET so often. When we shift our mindset, we can look at our actions, reactions, intentions and beliefs differently. We find more "room" in our mind to take more risks and a live a richer, fuller life.
CHI FLOW is exercise for body and mind. Check it out, and let yourself be surprised by how much energy (chi) you have for your precious life.
Tuesday, January 31, 2017
Tuesday, January 24, 2017
January Blahs?
The month of January in a cold state like Minnesota can literally be mind numbing. Usually, the temperature is so punishing, and venturing out is so fatiguing that just getting through the frigid day feels like an accomplishment. This year, however, we have been treated to a thaw that makes going outside a whole lot easier. Now that a lot of the ice has melted and washed away, it is easier to face the day and the elements--except for all the gray skies....
No matter how we look at it, though, the month of January is post-holiday and pre-nothing just yet. "Spring" is a ways away, and if there was a renewed commitment to health, happiness, work/life balance, weight loss, mindfulness--we can begin to feel a little sloppy.
It pays to have something good to look forward to....whether that is a nice dinner or a winter getaway vacation or a staycation or even a relaxing weekend to indulge in kindness and creature comforts like a massage or even an at-home spa day to lift the spirits. My spirits were lifted today when a new location of my gym (Orange Theory) hosted free preview classes. I got to see my friends and even ran into someone I worked with in DC thirty years ago.
This reminds me that we always need encouragement to keep up the good work. We need that support that says we are doing well, making a good effort, and that we have plenty of reasons to keep going. Otherwise,
the days, weeks and months all run together and feel the same which is very dull and uninspiring.
So, as the month of January ends, let's consider where we were when we started. On a post-holiday sugar high? On a post-holiday unfortunate weight gain? On a post-holiday shifting mindset? Wherever you find yourself, take stock and regroup. We have one week of the January blahs to get through, and then when February rolls in, we can say the word "spring" like it might actually be coming up. We can start thinking about longer days, a lot more sunlight because the worst of the winter will be behind us.
There is a time and season for everything. Now is the time to persevere. To get through. To choose to emerge victorious. To shift your mindset to the place where you find yourself at the center of your precious life, doing exactly what it takes, mostly right, most of the time. That, my friends, is always enough.
No matter how we look at it, though, the month of January is post-holiday and pre-nothing just yet. "Spring" is a ways away, and if there was a renewed commitment to health, happiness, work/life balance, weight loss, mindfulness--we can begin to feel a little sloppy.
It pays to have something good to look forward to....whether that is a nice dinner or a winter getaway vacation or a staycation or even a relaxing weekend to indulge in kindness and creature comforts like a massage or even an at-home spa day to lift the spirits. My spirits were lifted today when a new location of my gym (Orange Theory) hosted free preview classes. I got to see my friends and even ran into someone I worked with in DC thirty years ago.
This reminds me that we always need encouragement to keep up the good work. We need that support that says we are doing well, making a good effort, and that we have plenty of reasons to keep going. Otherwise,
the days, weeks and months all run together and feel the same which is very dull and uninspiring.
So, as the month of January ends, let's consider where we were when we started. On a post-holiday sugar high? On a post-holiday unfortunate weight gain? On a post-holiday shifting mindset? Wherever you find yourself, take stock and regroup. We have one week of the January blahs to get through, and then when February rolls in, we can say the word "spring" like it might actually be coming up. We can start thinking about longer days, a lot more sunlight because the worst of the winter will be behind us.
There is a time and season for everything. Now is the time to persevere. To get through. To choose to emerge victorious. To shift your mindset to the place where you find yourself at the center of your precious life, doing exactly what it takes, mostly right, most of the time. That, my friends, is always enough.
Tuesday, January 17, 2017
Set the Table for How You Want Things to BE
Part of our success as we change behavior and create a healthier lifestyle is setting the stage. That means we create the environment where we know we can succeed. When my kids were little, at the beginning of the school year, one teacher sent a note home asking that we create a dedicated homework space in our house for this very purpose. Knowing what happens and where it happens is part of what keeps us on task.
Consider how far we have come from the mealtimes of our childhood. At a table, with chairs, no phones or tv or radio or doorbell...command performance--everyone was there. It was a ritual that created a sense of stability and routine where we all knew what to expect. In my house it was always: hand on lap, napkin on lap! Consider how our mealtimes play out today. At a barstool or on the couch with internet, tv, music, distraction, interruptability, with the mind wondering to the next thing. It is not nearly as enjoyable or sustaining.
I am not romanticizing olden times. I am romanticizing meal times at tables with chairs. I am saying that knowing when it is time to eat and when it is time NOT to can help us succeed. If it is not an eating time (or place) then we won't even consider eating there, and that makes it easier to follow the program. It also prepares us to be hungry for our meals when we do sit down. We can actually get satisfied with less food if we create a pleasant, slow, thoughtful ritual around it. SmartOnes on your lap won't do. You are worth so much more than that.
This "throwback" thinking is highly recommended to decrease stress and increase enjoyment. It is very stressful to gobble food, under pressure, while you are contemplating your next move. It hinders digestion and makes you feel like you haven't eaten. In truth, you haven't had a quality experience of eating well.
Here in the U.S., we value speed and efficiency. This is not the same everywhere. We have high productivity because of it, but we also are tipping the scales. We are the world leader in obesity. I see a connection.
With this in mind, let's consider how you'd like your set mealtimes to be. Let's consider making it a nice part of your day, not an after thought, especially dinner. Later in the day, as we run out of points, we run out of energy for the program, and we run out of goodwill. Let's have a nice dinner to look forward to instead. Comforting foods that satisfy will fill the bill in the winter months. Let's see if we can get zero point joy out of less food but more satisfaction.
You are worth the time it takes to have nice meals free of distraction. Set up your life so this gift can be yours every single day.
Consider how far we have come from the mealtimes of our childhood. At a table, with chairs, no phones or tv or radio or doorbell...command performance--everyone was there. It was a ritual that created a sense of stability and routine where we all knew what to expect. In my house it was always: hand on lap, napkin on lap! Consider how our mealtimes play out today. At a barstool or on the couch with internet, tv, music, distraction, interruptability, with the mind wondering to the next thing. It is not nearly as enjoyable or sustaining.
I am not romanticizing olden times. I am romanticizing meal times at tables with chairs. I am saying that knowing when it is time to eat and when it is time NOT to can help us succeed. If it is not an eating time (or place) then we won't even consider eating there, and that makes it easier to follow the program. It also prepares us to be hungry for our meals when we do sit down. We can actually get satisfied with less food if we create a pleasant, slow, thoughtful ritual around it. SmartOnes on your lap won't do. You are worth so much more than that.
This "throwback" thinking is highly recommended to decrease stress and increase enjoyment. It is very stressful to gobble food, under pressure, while you are contemplating your next move. It hinders digestion and makes you feel like you haven't eaten. In truth, you haven't had a quality experience of eating well.
Here in the U.S., we value speed and efficiency. This is not the same everywhere. We have high productivity because of it, but we also are tipping the scales. We are the world leader in obesity. I see a connection.
With this in mind, let's consider how you'd like your set mealtimes to be. Let's consider making it a nice part of your day, not an after thought, especially dinner. Later in the day, as we run out of points, we run out of energy for the program, and we run out of goodwill. Let's have a nice dinner to look forward to instead. Comforting foods that satisfy will fill the bill in the winter months. Let's see if we can get zero point joy out of less food but more satisfaction.
You are worth the time it takes to have nice meals free of distraction. Set up your life so this gift can be yours every single day.
Tuesday, January 10, 2017
Set a Manageable Mini Goal Every Week
With "shifting mindset" being the name of the game in 2017, we are gently invited to move gradually towards our pursuits. One of the kindest ways to think about this is to set a mini goal every week. That means we take a few moments to consider the upcoming week--how it will go--what we'd like to accomplish--what we'd like to have happen and how will that help.
By doing this, we can keep it real. If the week ahead at work is full of eating out, limited free time and deadlines, we need to dial down the expectations and contemplate what can happen that really matters? Sometimes that might mean a simple ten minute walk twice a day. It counts, and it is something, and it just might be the pause that refreshes.
On other occasions, we might have an open schedule with blocks of free time that enable trips to the gym, thoughtful meal planning and prepping and maybe even a nap. The important thing to remember is that any effort is good effort, when it is moving you in the direction you'd like to be going. It is providing fulfillment, and it feels worthwhile.
Goals needs to be: specific, measurable, attainable, realistic and timely... that's S M A R T. Notice there is no beating yourself up in this equation. There is no negative messaging. If you truly feel you could do more, then make it your priority to do just that the next time That's it.
Goals help us create change. The thrill of a healthy lifestyle comes partly from the fact that we are finally making a change. We are experiencing increased energy, better sleeping, more comfort in clothes, more confidence, we take more personal risks...that is exciting. After a while, the "thrill" may be gone in that our healthier lifestyle seems like our new normal. Goals are the guideposts on this journey. By continuing to identify at least one improvement every week--one new meal plan or one new exercise class or one new workout outfit or one new meditation tape or one new coffee date with a pal--we can keep it fresh and exciting and ever so manageable.
Your precious life is being lived right here and right now. How you spend your time, where you put your energy, where you spend your money, what your are interested in and what you are frustrated by--all contribute to your life's enjoyment. Don't shortchange yourself. Set the bar high. Set goals for yourself on a weekly basis so that you can really keep propelling yourself forward.
You can do this.
By doing this, we can keep it real. If the week ahead at work is full of eating out, limited free time and deadlines, we need to dial down the expectations and contemplate what can happen that really matters? Sometimes that might mean a simple ten minute walk twice a day. It counts, and it is something, and it just might be the pause that refreshes.
On other occasions, we might have an open schedule with blocks of free time that enable trips to the gym, thoughtful meal planning and prepping and maybe even a nap. The important thing to remember is that any effort is good effort, when it is moving you in the direction you'd like to be going. It is providing fulfillment, and it feels worthwhile.
Goals needs to be: specific, measurable, attainable, realistic and timely... that's S M A R T. Notice there is no beating yourself up in this equation. There is no negative messaging. If you truly feel you could do more, then make it your priority to do just that the next time That's it.
Goals help us create change. The thrill of a healthy lifestyle comes partly from the fact that we are finally making a change. We are experiencing increased energy, better sleeping, more comfort in clothes, more confidence, we take more personal risks...that is exciting. After a while, the "thrill" may be gone in that our healthier lifestyle seems like our new normal. Goals are the guideposts on this journey. By continuing to identify at least one improvement every week--one new meal plan or one new exercise class or one new workout outfit or one new meditation tape or one new coffee date with a pal--we can keep it fresh and exciting and ever so manageable.
Your precious life is being lived right here and right now. How you spend your time, where you put your energy, where you spend your money, what your are interested in and what you are frustrated by--all contribute to your life's enjoyment. Don't shortchange yourself. Set the bar high. Set goals for yourself on a weekly basis so that you can really keep propelling yourself forward.
You can do this.
Tuesday, January 3, 2017
A Circle
Holiday time is over. We did it all--from Thanksgiving to the December "Sugar Month" of Christmas, Hanukkah and New Years. It is time to shift gears and go back to "regular" life. When I packed up my decorations this year, I also removed from my collection all the things that I no longer want to display or care to store in my basement. I lightened the load, so to speak. When I went to my gym, Orange Theory, I heard one trainer joke that chicken breasts and salad sales have gone through the roof all of a sudden. The magazines and ads at stores are no longer full of ooey gooey party foods and treats but blenders and protein powders and workout clothes. Apparently and all of a sudden, we are back to business and can flip a switch and turn our backs on everything we engaged in during holiday season.
Unfortunately, we are human beings not robots. We don't flip switches and change behavior instantly. Even if we could do that--could it last? As human beings, we shift our mindset--and in doing so, we can make valuable changes gradually so that we move more gently. So many people talk about how important a healthy lifestyle is and how much they'd like to be living a healthy lifestyle. No one I know talks about important it is to radically change behavior, overnight, at the stroke of midnight. It's not natural or normal.
With that in mind, let's imagine a circle--no starting point and no stopping point. Let's imagine the curve and gentle, forgiving shape...there's always a place to move to. Let's consider the next few months in our cold climate. We know we will be spending more time inside. I suggest we make our homes as comfortable and cozy as possible--a refuge from the harsh elements. I also suggest we make our thoughts as comfortable and cozy as possible--a refuge from the harsh messages we so often send ourselves. By doing this, we can practice a level of kindness and compassion that will naturally lead us to take better care of ourselves.
You can find yourself at the center of your circle. You can find yourself surrounded by friends and family and positive helpers who add joy and spark to your life. You can find yourself moving away from what distracts you from getting what you really want. You can shift your mindset.
There is no perfect in this circle, but there is abundant room.
Welcome more of what serves you well in 2017.
Unfortunately, we are human beings not robots. We don't flip switches and change behavior instantly. Even if we could do that--could it last? As human beings, we shift our mindset--and in doing so, we can make valuable changes gradually so that we move more gently. So many people talk about how important a healthy lifestyle is and how much they'd like to be living a healthy lifestyle. No one I know talks about important it is to radically change behavior, overnight, at the stroke of midnight. It's not natural or normal.
With that in mind, let's imagine a circle--no starting point and no stopping point. Let's imagine the curve and gentle, forgiving shape...there's always a place to move to. Let's consider the next few months in our cold climate. We know we will be spending more time inside. I suggest we make our homes as comfortable and cozy as possible--a refuge from the harsh elements. I also suggest we make our thoughts as comfortable and cozy as possible--a refuge from the harsh messages we so often send ourselves. By doing this, we can practice a level of kindness and compassion that will naturally lead us to take better care of ourselves.
You can find yourself at the center of your circle. You can find yourself surrounded by friends and family and positive helpers who add joy and spark to your life. You can find yourself moving away from what distracts you from getting what you really want. You can shift your mindset.
There is no perfect in this circle, but there is abundant room.
Welcome more of what serves you well in 2017.
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