Friday, March 25, 2016

What are you waiting for? Live your life as if...


Last Sunday was the first day of Spring - YAY!!  If you follow me on Instagram or Facebook, you may have seen some of my pictures from my daily walks. I LOVE seeing all the flowers, trees, bushes, etc in bloom. I don't know about you, but there's just something about springtime that is inspiring and just increases my energy level.

While Spring brings up a lot of great feelings, these are also the days of Spring Break and the sense that Summer is looming. This is not a bad thing, of course, but putting away the bulky sweaters and jeans, and pulling out the more revealing shorts, tank tops and swimsuits can bring up a bit of anxiety. This is a time when you'll hear a lot about "getting your beach body" or "losing those last 5 lbs of winter weight."

Have you ever fallen for those messages and started a new "diet" or exercise routine to get in shape for summer, or a beach trip, or an upcoming wedding, or a class reunion, etc, etc?  I have a suggestion, instead of scrambling to get ready for whatever, let's change that mindset and enjoy each day as if we're already ready for those events.

"Be happy in the moment, that's enough.  Each moment is all we need, not more."

Mother Teresa


Friends, there's no time like the present.  What if you live life every day as if it's the way you want it to be?

What the heck does that mean, Becky? Well, take a few minutes to sit down and really think about how you want your life to be.  Who are you?  What matters to you or makes you excited?  If there are things you want to change, how would they be different?

Think about how you want your life to be, then live as if you're already there.


To give you some example of what I mean, here are some things that I want to be or have in my life.  And to clarify, these are not necessarily things I have fully today, but the way I want my life to be.
  • to be physically fit, strong and healthy
  • to have high self confidence
  • to be at peace with myself and my life
  • to have thriving and strong relationships
  • to have a successful business that inspires me and helps others
  • to travel and experience all that the world has to offer
Like I said, I'm not completely there yet, and every day is different, but these are some things that I want for myself today.

So now I know how I want my life to be, what next?

Every day I work to keep these things in mind, and I act as if I'm already there. I think about that version of me, and what she does as daily practice. Things like:
  • meditation which keeps me grounded and helps me be at peace and be confident in the person I am
  • movement or exercise that helps my body stay strong and fit, and keeps me sane
  • Eating healthy food to keep my body strong and make me feel better physically which translates to the way I feel mentally
  • reach out to friends and family regularly, and when I'm with them, give them my full undivided attention
  • work each day on some aspect of my business, even if it's just spending time each day writing
  • take advantage of opportunities to travel (don't put it off!!) and enjoy the little everyday experiences
  • be patient with myself and remember to practice self care
IMPORTANT: This isn't about being perfect or feeling bad for the things you're not doing today (NO GUILT! It's a waste of time and energy and life is too short!!), but more about being proactive and keeping your dreams and desires top of mind.


"Move confidently in the direction of your dreams.  Live the life you have imagined."  
Henry David Thoreau


Most importantly, enjoy this moment and make it how you want it to be! You don't have to do it all at once, little daily efforts can make a big difference. Just keep that mindset, be the YOU that you want to be, and focus on enjoying your precious life today.  

How do you want your life to be?  What is one thing that you can do today to be the YOU that you want to be?  


Enjoy your week! :)






When was the last time you talked with someone about your health and received the personal attention you deserve?

I offer a risk free, no cost, 50 minute consultation where we can chat about what's going on with you and how we might work together to help you achieve your goals.  What do you have to lose?  Shoot me a note at Becky@MacDonaldWellness.com and we'll set up some time to talk.  I can't wait to hear from you!  



“Could one conversation change your life?” is a trademarked term by Integrative Nutrition. All rights reserved.


Friday, March 4, 2016

Beating the Sunday Blues

(Source)
Happy Friday, friends!

Do you have any big plans for the weekend? We have a good mix of fun, relaxation, and a few projects planned, too. Can't wait!

While I know today is Friday, and we're all excited about the weekend and having some time to do whatever we want, the weekends always seem too short. Right? How many times do you say on Monday morning, "I wish we had 3 day weekends," or "the weekend was great, just too short!"? Sunday comes so quickly and so does that rushed feeling of trying to "get it all in" and the dread about the upcoming work week. Do Sundays stress you out?

I know when I was working in the Corporate world I would always get depressed on Sunday. It started out as just a Sunday evening phenomenon, but then as time went on, it took over my whole day.  So I basically wasted the day, worried about the upcoming week and being depressed about all I had to do.

For me, this was one of the signs that it was time for a change, and now that I've made that change, my mindset on Sunday is totally different!  It's just another day, where I can do things I enjoy, be productive if I want, and spend time with loved ones without having that "Monday's coming" cloud over my head.
(Source)
Aside from making that big of a change, there are definitely things you can do to help make your Sundays a more enjoyable time of the weekend (as they should be!):
  • If you need it, take your Sunday as a day of rest.  As hard as it is when we have a big list of things to do, sometimes the thing you need the most is to just give yourself permission to relax!
  • Spend an hour on meal planning and food prep to help set yourself up for a good week.  Having snacks or lunches prepped and a few dinners planned can go a long way in easing your stress levels and you'll feel better after eating some healthy meals.
  • Schedule exercise in your calendar just like you would a meeting.  It's important, makes you feel better mentally and physically, and gives you energy!!
  • Make self care a priority!  Do something nice for you.
  • Take a few minutes to just breathe
  • If you are absolutely sick to your stomach about Monday, maybe that's your body telling you that it's time to start looking for something new!
  • Instead of completely making the leap to change your job, change your mindset about what you do. Changing how you think about what you do every day can make a big difference.
If nothing else, remember that Spring is coming!  Yay!

(Source)
Do you frequently get a case of the Sunday blues?  What will you do this weekend to help yourself ease into and prepare for the week ahead? Please share in the comments (your thoughts might help someone else too!).


Enjoy the WHOLE weekend! :)






When was the last time you talked with someone about your health and received the personal attention you deserve?

I offer a risk free, no cost, 50 minute consultation where we can chat about what's going on with you and how we might work together to help you achieve your goals.  What do you have to lose?  Shoot me a note at Becky@MacDonaldWellness.com and we'll set up some time to talk.  I can't wait to hear from you!  



“Could one conversation change your life?” is a trademarked term by Integrative Nutrition. All rights reserved.

Friday, February 19, 2016

What A Weekly Food Prep Session Can Do For You



(Source)
Hello friends!  

We're over half way through February - how's your 2016 going so far?  Are you keeping up with the goals you set for yourself at the beginning of the year, or have they fallen by the wayside?   My overarching goal for 2016 is to be more intentional, do the things I say I'm going to do, and think carefully about the things I commit to. It's going well, but it's also one of those things where I have to continually remind myself.  So easy to get into the day-to-day of living and just coast through, right?  

One thing that impacts a lot of our goals is eating healthfully. A well balanced diet is important whether you're trying to lose weight, prevent disease, or just live your life feeling good with lots of energy. And that means focusing on whole foods (fruits, vegetables, lean protein, whole grains, healthy fats), limiting processed foods and those with added sugars, and drinking plenty of water.   Pretty straightforward, right?  

But...easier said that done!  With everything else going on, how do you make time to fit in eating healthfully? 

It can be overwhelming, but making healthy meals that you enjoy is a form self care!  If you put healthy food in your body, you'll feel better and be more prepared to continue making good choices.  So with all the crazy things going on in your life, how can you make time for making healthy meals?  It's so much easier to hit the drive thru, or order pizza, right?

Here's the deal.  With a little planning ahead, and making use of the time you do have, meal planning and food prep can be really helpful!  And it can help you deal with stress, too.  Knowing ahead of time what you're going to have for dinner, and even having some of it prepped already, goes a long way in helping you be less stressed!
(Source)

Sundays are a great day to do a little prep for your week.  Whether you go all out and plan your meals for the week, or if you just prep some things that you can have on hand to grab and go, it will go a long way to making your week go more smoothly.

Some ideas of what you can do ahead on Sunday to get your week set up on the right foot:
  • Clean and chop veggies to grab for snacks or add quickly to meals
  • Cook a batch of chicken breasts for salads or sandwiches 
  • Make some hard boiled eggs - perfect for snacks, or pair with fruit for an on the go breakfast
  • Make a batch of quinoa or brown rice to have on hand for protein bowls or as a side dish for dinners
  • Bake a healthy muffins or egg muffins for quick breakfasts
  • Roast veggies - sweet potatoes, butternut squash, broccoli, Brussels Sprouts, etc.  Always great to have on hand - add to eggs for breakfast, salads for lunch, or as an easy side for dinners
  • Soup!!  When there's a chill in the air, it's always nice to having soup on hand for lunch or even a small bowl for a snack!
(Source)
Other ideas to help you get ahead with your meals:
  • Use a Crockpot!  Just throw in a few ingredients in the morning (or the night before), and dinner is ready when you get home.  Can't get easier than that! (Pinterest or Google have a ton of ideas)
  • Make extra at dinner for another dinner or to take leftovers for lunch
  • When you come home from the grocery store, do your wash and prep then for easy access to fruits and veggies  
  • Lindsay at the Lean Green Bean has a regular blog series about food prep Sundays - check it out for inspiration (click here)
For me, I know I need to have things on hand to grab, especially for breakfast and lunch.  It prevents that annoying phenomenon of standing in front of the refrigerator with the door open, clueless about what to eat. I hope this helps you, too!

Can you find time to do some food prep this weekend?  What are some things you can prep ahead to make your week easier?  Please share in the comments (you might help someone else too!).


Take care! :)






When was the last time you talked with someone about your health and received the personal attention you deserve?

I offer a risk free, no cost, 50 minute consultation where we can chat about what's going on with you and how we might work together to help you achieve your goals.  What do you have to lose?  Shoot me a note at Becky@MacDonaldWellness.com and we'll set up some time to talk.  I can't wait to hear from you!  




“Could one conversation change your life?” is a trademarked term by Integrative Nutrition. All rights reserved.


Friday, February 12, 2016

Do You Ever Eat When You're Not Hungry?



(Source)
My topic for this week is one I'm very familiar with personally. It's frustrating, it's embarrassing, it's exhausting, it feels good in the moment and yet after, all you feel is gross or guilty.  Do you ever find yourself eating when you're not hungry?  

Emotional Eating

Food is fuel right?  We've all heard this at one time or another, but it's really so much more.  Food reminds us of our granny who made the best sugar cookies.  It's comfort when you're feeling down or sad or lonely. It's a reward, when you behave well or achieve something (I hear that kids today get to go out for ice cream or pizza after every game! yikes!).  It's a stress reliever when we've had a bad day.  These habits or feelings are ingrained in us from the time we're little.
(Source)
How often do you turn to food or beverages when you're not hungry or thirsty?  Unfortunately, I have had a lot of experience with this in the past, and it got to the point where it was really a bad habit.  The good news is, there is hope for un-learning this behavior and moving past it!

Some common times for emotional eating is when we're:
  • Stressed: Just got out of a tough meeting and I really need some chocolate! Or a glass of wine!
  • Bored: Hmm, nothing fun going on, so what's going on in the refrigerator?
  • Tired: if I hit the candy jar or drink that Venti Pumpkin Spice Latte I'll perk up and be able to get my work done!
  • Procrastin-Eating (my favorite): you feel like you "should" be doing something but you really don't want to (you know that project at work that just drags on, right?).  Hey, maybe I need a snack!
  • Lonely:  You're by yourself and to fill the void you make a box of mac and cheese and eat it all
  • Sad or Disappointed:  After a bad breakup, you find yourself eating a pint of Ben and Jerry's
Do any of these things sound familiar? 

There might even be times that you eat when others aren't around so they won't judge you, or even binge on food to the point of feeling sick (and yes, I've been there, too, so no judging from me!).    

Typically after we give into the Emotional Eating Monster the guilt sets in. Why did I do that? I didn't need that cupcake(s), bag of chips, pizza, pint of ice cream, etc...  Now I feel gross and actually feel more tired, sad, lonely, etc  It's a vicious cycle!

As I said earlier, there is hope for getting past this cycle!  How?  The short answer is that you have to figure out what need you're trying to fill with food. Why do we eat when we're not necessarily hungry?  This usually happens because we're not listening to what we really need or dealing with the actual feelings we have. That action of eating helps us to push those things away, and are a distraction.   

Next time you realize that you're eating when you're not really hungry, ask yourself, what do I really need in this moment? First of all, don't give into the guilt (life is too short!) and just being aware that you're doing it is the first step.  Instead be mindful, listen to your needs, actually let yourself feel your feelings, and really take care of YOU! 


Are you frustrated and tired of feeling guilty for giving into the Emotional Eating Monster? Send me a note and we can work together to beat your emotional eating habits. 


Take care! :)






When was the last time you talked with someone about your health and received the personal attention you deserve?

I offer a risk free, no cost, 50 minute consultation where we can chat about what's going on with you and how we might work together to help you achieve your goals.  What do you have to lose?  Shoot me a note at Becky@MacDonaldWellness.com and we'll set up some time to talk.  I can't wait to hear from you!  




“Could one conversation change your life?” is a trademarked term by Integrative Nutrition. All rights reserved.

Friday, February 5, 2016

Every Little Bit Helps


Sunrise at the beach

Hello there, Friends!

We just got home from a fantastic vacation in Florida.  We were celebrating some milestone birthdays and got to spend quality time just me & P, as well as with some of our good friends.  Sunshine, laughter, cocktails, relaxing, good food, and a few adventures, can't beat it. 
Snorkeling/kayak sailboat cruise
And now, it's back to the real world. Ugh.  

While we didn't go TOO crazy with food and drinks, and we did walk a lot while on vacation, it's definitely time to refocus and get back into a more healthful routine.  That can sometimes feels a bit overwhelming - it's hard to get back into that routine after being out of it for a while!

These are the times I have to remind myself:

Every little bit helps!
Is easy to get caught up in the all or nothing mentality, right?  Does this sound like you?
  • You can't get a full hour at the gym, so you decide not to go at all
  • You eat cake at the office birthday party, so you go crazy the rest of the day eating junk (you'll start again with healthy eating tomorrow)
  • You don't have time to clean out your whole closet, so you might as well just veg on the couch and leave it for another day
Here's the deal.  Something is better than nothing, and really, every little bit helps.  Little things add up, and when it comes to living a healthier and more fulfilling life, little things are easy and can make a big difference in the long run!

Just a few examples:
  • Keep a bottle of water with you all the time to remind you to drink more
  • Do some food prep on Sunday or when you have time.  Having clean/cut up veggies in the fridge for a snack will make you more likely to actually eat them
  • Use the restroom on another floor to get some extra activity - as a bonus, do a lap around your office or some jumping jacks afterwards
  • Enjoy that cake at the office party if you want it, then eat an extra serving of veggies for dinner
  • If you can get 20 minutes at the gym, do it!  It may not be that hour workout that you normally shoot for, but it's certainly better than not going at all!
  • If you can't/don't want to meditate for 20 minutes, set a timer and spend 2 minutes just focusing on your breathing
  • Set a reminder on your computer to stand up every 30 minutes, take a deep breath, and stretch your arms over your head
  • Take a 10 minute walk around the block. As a bonus, make it a walking meeting or with a friend
  • When making a healthy dinner, make extra for lunches or another meal
  • Instead of spending your whole Saturday cleaning your house, spend 15 minutes a day knocking it out (ie: dust one day, floors the next).  Then you'll have more time on the weekend to do something fun!
You get the picture.

Instead of letting yourself get overwhelmed and then not doing anything, just do a little something and then pat yourself on the back. Good job!  (That's what I'm doing this week!)   

What are you going to do today toward living a little healthier life?   Please share your ideas in the comments. 

Have a great week! :)






When was the last time you talked with someone about your health and received the personal attention you deserve?

I offer a risk free, no cost, 50 minute consultation where we can chat about what's going on with you and how we might work together to help you achieve your goals.  What do you have to lose?  Shoot me a note at becky@macdonaldwellness.com and we'll set up some time to talk.  I can't wait to hear from you!  




“Could one conversation change your life?” is a trademarked term by Integrative Nutrition. All rights reserved.



Friday, January 22, 2016

Give Yourself Permission To Hibernate This Winter


Yep - Winter is full on here in Kentucky.  We've had a few snowfalls so far, the most recent this week at about 4 inches (I know, lots of you are saying "4 inches? Big deal!") and we have a lot more coming today! Aside from that, it's also been brutally cold with temps in the single digits with wind chills much lower.  Ugh.

I don't know about you, but this time of year makes me really want to hibernate. The holidays are over, it's cold and dreary, the days are still short with limited sunshine, so what's better than hanging out on the couch with a good book (or having a Netflix binge session!)?  Not much, IMO.

Earlier this week, I had a day just like that.  I made some tea, covered up with a blanket on the couch, and sat there for hours reading a book.  It was heavenly!  Now, it's not that I didn't have anything to do - believe me, I could have been cleaning the house, preparing for client calls, responding to emails, working on my website, meal prep, exercising, running errands, etc, etc, etc, BUT I CHOSE to take a break.  The key to enjoying it was to dismiss the guilt for not doing all of those things my responsible self was telling me I SHOULD be doing, and consciously making the choice to relax and enjoy it!

Downtime is important. 

Whether it's making sure you incorporate rest days in your workout schedule, or scheduling time to just chill, your mind and body need the time to recharge. It's not always easy though, right?  We live in a go, go, go world, where it's almost taboo to just do nothing. But you know what?  It's okay to give yourself permission to slow down and take a break.  Again, it's a choice. 

The things is, if you actually allow yourself that downtime, you'll be much more motivated to get back to your responsibilities later.  Of course, I'm not saying to just slack out on the couch all day, every day, but it is okay to give yourself a break. Give your body and mind time to do nothing and recharge!

Soon enough the days will be longer, the sun will be shining and the weather outside will be more bearable, and we'll have plenty of time to get busy.  Enjoy this time while you can!

Side note: while winter isn't my favorite season (to say the least!!), I will admit that it's pretty when the snow is falling. Please excuse the blurriness of this picture, but I had to share.  During the snow "storm" earlier this week I was sweeping off our deck, but the snow continued to come down.  I made one pass, came back and it was already getting coated again.  I noticed that the flakes were changing to little cool shapes like stars or flowers (see the one at the top left corner?  Looks like a little bitty flower!).  Pretty cool, huh?


Of course, then I went back inside to warm up and enjoy my nice hot cup of coffee!  Ha :)

Are you giving yourself permission to relax and hibernate some this winter?  Please do, your mind and body with thank you!  

Stay warm out there! :)






When was the last time you talked with someone about your health and received the personal attention you deserve?

I offer a risk free, no cost, 50 minute consultation where we can chat about what's going on with you and how we might work together to help you achieve your goals.  What do you have to lose?  Shoot me a note at becky@macdonaldwellness.com and we'll set up some time to talk.  I can't wait to hear from you!  



“Could one conversation change your life?” is a trademarked term by Integrative Nutrition. All rights reserved.

Friday, January 15, 2016

Do You Trust Yourself To Do What You Say You'll Do?

(Please excuse the long post title :))

Does that sound familiar?

Did you set a NY Resolution, only to give up in the first week?  (don't worry, we've all been there!)

This isn't about feeling bad for the things you didn't do, but instead, I want to share the concept of Self Trust. I never really thought about it until it was a topic in my Coaching training at the Institute for Integrative Nutrition and it really hit home to me. What is Self Trust anyway? Ask yourself: Do you trust yourself to do what you say you're doing to do?  Simple as that.
  • Is one of your goals to get exercise in early, before you get the rest of your day started, only to find yourself hitting the snooze in the mornings?
  • Do you tell yourself "TODAY will be the day I'll eat more healthfully," only to give up mid-day, and decide to start tomorrow, or Monday, or the next full moon?
  • Do you say you're going to limit yourself to 30 minutes of TV or web surfing, and find yourself still sitting there 2 hours later?
Part of this is just life, right? You can't ALWAYS skip the treats at the office, and there will be some days when sleeping in is the right thing for your body.  But if you find yourself consistently skipping out on the things you told yourself you were going to do, then maybe it's time to think about Self Trust.

This concept made so much sense to me, and it really ties into my efforts to be more intentional in 2016. If I set an intention or goal, then the only person I'm hurting by not doing what I say I'm going to do is me! So why are there times when that keeps happening?  Think about it, how do you feel when you don't do the things you say you're going to do?  It feels crappy, right?  But as I like to say, life's too short for guilt, so let's figure out how to stop the cycle!!

It is possible to cultivate Self Trust! A good way to bring yourself back to reality is to ask yourself: What's my motivation?  Why do I want to do X, Y, or Z?? How will I feel when I've accomplished that?   If you can understand the WHY, and focus on that, it can help push you over the hump when you're struggling or looking for any excuse not to do that thing.  Keep bringing yourself back to the WHY!

Another way to help build self trust is by making sure you're being realistic.  By now, you've probably heard about setting SMART goals (Specific, Measurable, Achievable, Results focused, and Time sensitive). In this case, when you find yourself not meeting the goals you set, it's time to look at if your goals are Achievable.  Are you being realistic with what you can actually do when setting goals?  Break it down to the baby steps if the ultimate goal is too much.  You may not be able to do it all, but you can certainly do something!!

Side note:  Typically when you're setting a goal, it's important to push yourself and shoot for the moon.  But if you find yourself time after time pushing your needs and goals aside, then by breaking it down and making your goal achievable, you're more likely to reach it.

As you start committing to things you can achieve and you understand WHY you want to do them, then you're more likely to actually do them. This will help you feel a lot more confident in your ability to accomplish other things down the road.  The more you follow through with what you said you'd do, the easier it will become. You CAN cultivate that self trust with practice. 

Enlisting a friend or a Coach to keep you accountable is always a good idea if you're struggling.  Do you have a goal you're struggling to achieve?  Send me a note! I'd love to work with you and help you follow through!


Have a great week! :)






When was the last time you talked with someone about your health and received the personal attention you deserve?

I offer a risk free, no cost, 50 minute consultation where we can chat about what's going on with you and how we might work together to help you achieve your goals.  What do you have to lose?  Shoot me a note at becky@macdonaldwellness.com and we'll set up some time to talk.  I can't wait to hear from you!  




“Could one conversation change your life?” is a trademarked term by Integrative Nutrition. All rights reserved.



Friday, January 8, 2016

Exploring The Power of Intention: Are You Happy In Your Job?


(Source)
Hi there!

One week into 2016!  How's the first week been for you?  If you set New Year's resolutions, how are they going?   

As I mentioned last week, 2016 is the Year of Intention for me.  To help me on my journey to be more intentional this year, I'm rereading Dr. Wayne Dyer's book "The Power of Intention" (it's a great book BTW, check it out!).   I first read this book a long time ago, but interestingly enough, as I was flipping through the pages, I noticed I had written a note at the bottom of one page.  (I have a habit of underlining, highlighting and making notes in books like this - helps to make the info "stick.")  

My note was written in a section of The Power of Intention where Dr. Dyer was talking about his daughter, who was struggling with what she wanted to do with her life, so he asked her what made her feel most purposeful and happy She loved teaching horseback riding to young children, but wouldn't go back to the barn where she had worked previously because she felt unappreciated, overworked and underpaid. He then told her to remain open to the power of intention and to stay alert for guidance that would come her way.  The very next day, she saw a sign that said "horseback riding lessons" with a phone number, she called it, and they were hiring teachers for trail riding with young kids, paying more than she was making before! Coincidence? Maybe...but maybe not!

So what was my note?  I had written "Wellness Coach/Life Coach - online."  Some of you may not know this, but up until I started my Coaching business in August of last year, I worked at a large corporation and had a background in Accounting/Finance for 20 years.  The fact that I have been thinking about this move to the unrelated field of Coaching for a long time, INTENTIONALLY, was just awesome to me (see more about my transition here)!  So I can't wait to see what comes out of my year of being intentional!

All of this got me thinking.  For so much of my life I was just going through the motions, moving from role to role based on what jobs opened up, and while I didn't HATE what I was doing, it still just wasn't my passion and I wasn't feeling fulfilled. I wasn't choosing what I wanted to do, but instead was just letting it happen. I've found that by being intentional and deciding what was the right move for me, I've made significant improvements in my life and happiness (and stress levels!!)

In the past 6 months, a surprisingly large number of people I've talked to have expressed that they aren't satisfied in their jobs (a lot of them are actually miserable), and would love to do something different. Maybe not as drastic change as I made, but they are feeling the need for a change. Change is hard though. And scary! Sometimes it feels safer to stay in a job that sucks the life out of you, just because you're used to it and that's comfortable.  But what if you could have a job where you could actually thrive and be inspired every day?? What you do every day really impacts your whole life.  If you're dissatisfied in your job it can spill over into your health, your relationships, your sleep, etc.

Seriously think about these questions for a few minutes (be intentional!):

  • Are you satisfied with what you're doing today
    • If yes, great!  Keep on keepin' on! :)
    • If not, think about the things you enjoy doing, whether it's certain things about your current job or the things you're passionate about in your life.  
  • If you could have any job at all, and not worry about finances for a moment, what would it be? 
    • Is there something that you're passionate about that you'd love to get more involved in?
    • As Dr. Dyer asked his daughter: What makes you feel most purposeful and happy?
  • If you could make a significant change with low risk, what would it be?
    • Would you quit your job and start your own business?  
    • Would you move to a different town, maybe to be closer to family? Or to be in the mountains, by the ocean, etc?
  • How do you feel when you think about these things?  
    • Does it make you feel excited or alive?
    • Does it give you hope to think about the possibilities?  

Making a change is scary, believe me I've been there.  But if you're really not happy in your job, it can really take a toll on the rest of your life.   Be intentional, think about what you really want, and if you make yourself open to change you never know what might happen! 

What would you do if you could do anything you wanted?  If you're struggling, I'd love to talk with you about it and help you come up with a solution (shoot me a note - becky@macdonaldwellness.com).  Life is too short to be miserable!!


Have a great week! :)





Could one conversation change your life?

Find out by scheduling a FREE 50 minute session with me. Do something good for YOU! I can't wait to talk with you more about it!


“Could one conversation change your life?” is a trademarked term by Integrative Nutrition. All rights reserved.

Friday, January 1, 2016

2016: The Year of Intention

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Happy New Year, Friends!

Yay!  It's 2016!

I don't know about you, but I love the beginning of a new year.  It's a fresh start, a great time to update your goals, think about the things that went well the previous year, and shake off the things that may not have gone the way you wanted.  Sure, everybody talks about New Year's resolutions, but I'd like to think about it a little differently this year.

For me, I've decided that 2016 is the year of Intention.  I am choosing to be more intentional in the way I spend my time, and will work on wasting less time on the things that aren't important to me.   

Here's a quick exercise you can do if you want to live with more intention:

  1. Take a piece of paper and draw a line down the middle.
  2. On the left side, make a list of all the things you actually spend time on, with the thing you spend the most time on at the top.  Ie: Work, sleep, family, exercise, friends, social media, chores, watching TV
  3. On the right side, make a list of all the things you WANT to spend your time on.
  4. Compare the two lists.

I bet they are most likely inverse or very different.  To live your life more intentionally, find a way to make the "actual" list look more like the "want to" list.

Now I realize, some of these things aren't completely within your control, but with some focus, you can make a lasting change!  If you are intentional about how you're spending your time, your life will have a lot more meaning and be more fulfilling.

What is something you can let go of or say no (or yes!) to in 2016? Here are some of the things I plan to do this year:

  • I will spend less time on Social Media (I admit, I waste a lot of time just surfing Facebook and Instagram!). There are so many other things I can do that would be more productive and satisfying!
  • I will make time for movement each day. I know I feel better when I'm active, and I especially love yoga, so I will do more of it!!
  • I will spend more time with friends and family, being spontaneous. Sometimes I have a habit of being a homebody, which is okay, but it's all about balance.
  • I will make myself a priority, and focus on self care, including meditation, drinking lots of water and allowing time for creativity (like coloring in my coloring book!)
  • I will say NO to guilt! Life is too short to feel bad about things that really don't matter.

What about you?  Are you using this time to refresh your goals?  Do you have anything this year that you'll be focusing on this year?  Please let me know in the comments.


Have a great week! :)





Could one conversation change your life?

Find out by scheduling a FREE 50 minute session with me. Do something good for YOU! I can't wait to talk with you more about it!


“Could one conversation change your life?” is a trademarked term by Integrative Nutrition. All rights reserved.