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

(Source)
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.