Posts tagged ‘Lifestyle’

The Aging Mirror

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The Gray Mirror

According to Ideo, studies have shown that when confronted with artificially aged photographs of themselves, young people are more willing to save for retirement or adopt healthier behaviors. Designed by Ideo Boston, the Gray Mirror is a concept that allows younger folks to see themselves fast-forwarded, displaying positive messages about aging and encouraging them to make healthy choices while they still can.  (Ideo.com)

WHATEVER IT TAKES TO GET YOUR ATTENTION…TAKE CARE OF YOU! 

Your health IS my business. Let’s do wellness together, for the health of it!

 

Mindful vs. Mindless

The latest “buzz” word…MINDFULNESS.

As a former professional athlete, I learned the power of focus or “mindfulness” long ago.  In short, I may not have been the best athlete, but I was determined, focused and willing to do what others would not in order to achieve my dreams. 

The sport of racquetball is extremely fast paced and requires a player to develop laser like “mindfulness”.  Where else can you experience a ball flying around you at 100mph, ricocheting off multiple walls with as many as three other people in a small 20 x 20 x 40 area?  Priceless! 

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Many of these same principles are applied during my wellness and life coaching. I continually emphasis the power of focusing on one thing and utilize mindfulness and visualization in order to achieve the desired results.  Shut off the distractions and quiet the chatter.  Be aware. Be in the moment. Remember, we are human beings …”be”ings.  Recharge and know it’s good to just “be” sometimes.

Continuously overloading our mind and body creates an environment that is an incident or crisis waiting to happen. Add the fact that most people are sleep deprived and nutritionally challenged and it’s clear to see this is not a drug deficiency but a lifestyle issue.

Perhaps you read the January TIME magazine cover story: “The Mindful Revolution”.  Supported by studies and fact, businesses and the military are taking notice of the numerous benefits associated with being mindful. Within the article, the following “Mindfulness” numbers appeared:

  • 4 BILLION spent on related medical treatments
  • Nearly 1000 Certified Instructors
  • 477 Scientific Journal Articles in 2012

Another media post:  Harvard Business Review: Mindfulness in the Age of Complexity

Below are a few bullets highlighted in the HBR article:

  • Mindfulness is the process of actively noticing new things. When you do that, it puts you in the present. It makes you more sensitive to context and perspective. It’s the essence of engagement.
  • Better performance. It’s easier to pay attention. You remember more of what you’ve done. You’re more creative. You’re able to take advantage of opportunities when they present themselves. You avert the danger not yet arisen. You like people better, and people like you better, because you’re less evaluative. You’re more charismatic.
  • Imagine that your thoughts are totally transparent. If they were, you wouldn’t think awful things about other people. You’d find a way to understand their perspective.
  • Question the belief that you’re the only one who can do it, that there’s only one way to do it, and that the company will collapse if you don’t do it. When you open your views to be mindful, the stress just dissipates.

MY FAVORITE:

  • Life consists only of moments, nothing more than that. So if you make the moment matter, it all matters. You can be mindful, you can be mindless. You can win, you can lose. The worst case is to be mindless and lose. So when you’re doing anything, be mindful, notice new things, make it meaningful to you, and you’ll prosper.

Are you interested in learning how begin the process of TAKE CARE OF YOU?  If not now, when? Wellness is a behavior and I train on how to achieve it.  Utilize my three decades of coaching experience and a lifetime of living a wellness lifestyle.  Rest assured, my passion and purpose to empower you with my TCOY philosophy and lifestyle is life changing.  However, ACTION IS REQUIRED!

TCOY Wellness is Total Well Being…mind, heart and body.  If you don’t take care of your body, where will you live?

Contact me at:  913-709-6059

Coach Lucy is in!

Curb the Craving…

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Although the cartoon might bring a chuckle, it’s not about being skinny…it’s about being healthy!  Without question, the foods we put in our body impact on vitality and health.

A frequently asked question I hear is “how can I curb my desire to snack”?  

My first reaction is to emphasis snacking is a bad thing, what you snack on is. Our body needs fuel and it’s best snack every 2-3 hours than deprive yourself or eat huge meals but choose your snacks wisely.

Secondly, drink H2O…many over ride the body’s desire for hydration as hunger and feed the body when it should be hydrated with water.  *I’m a huge fan of Kangen water – alkaline water which has a multitude of various pH levels for drinking and cleaning!  Love to educate you on the difference!  It can be life changing.

The cravings can be physical (deficiencies) or mental (thoughts and habits), the key is to address them rather than feed them (literally).  Eating nutritionally deficient foods (processed and high in sugar) won’t address the bodies hunger for long, thereby, reaching for more food (calories) with health and weight issues.  It’s challenging. Having a wellness coach makes a huge difference by providing insight, encouragement and support.  Do you need to make some changes in your lifestyle?  Let’s do wellness together!

TCOY!  If you don’t take care of YOUR BODY, where will you live??

Coach Lucy

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Sharing good information…below is a blog post by my friend Ashly Torian

Curb the crave NOW!

Food cravings; they can come at us quick as a wink. We are focused and ready to make changes…then BAM….all of a sudden it hits! Unfortunately, food cravings are unavoidable, and to deny their existence will make you more vulnerable when they attack.

The proactive way to combat them is to meet them head on. Here are some great tricks to curb those cravings. Keep them handy and easy to get to until you learn them. I suggest posting them under “notes” on your phone! I love that gadget! I post everything under NOTES…grocery list, affirmations, workouts…and now FOOD CRAVING TRICKS!

FIRST – Get to the Source of the Craving.

Cravings often occur when your body is missing some nutrient or type of food that your diet has been lacking. You can prevent them by making sure you’re eating small, well-balanced meals and snacks throughout the day.

As a matter of fact, if you’re eating whole foods every 3-4 hours, your belly will stay relatively full and your blood sugar will remain level. Without dangerous dips in your blood sugar, you’re less likely to crave quick fixes like simple carbs or bad fats.

Drink Drink Drink! WATER!!

Did you know that sometimes what our brains register as hunger is actually our bodies trying to tell us that we’re dehydrated? The next time a craving hits you out of nowhere, make it a point to drink a full glass of water. Not only will it fight “hydration pangs,” it’ll also curb your cravings by filling your stomach.

Distract Your Taste Buds.

Sometimes cravings hit because you’re stressed or bored and your mouth needs something to do. A great trick is BRUSH YOUR TEETH!  No one wants to eat right after they brush their teeth!  The burst of flavor will refocus your palate and nip that craving in the bud.  Send me your favorite ways to “Distract your taste buds” and I will post them on my blog!

Change your Course.

Sit down and make a list of 10 things that you can do instead of succumbing to your cravings. Keep the list close at hand and refer to it often. It may sound cheesy, but it’s a great weapon against those pesky cravings.

Your list might include going for a walk, gardening, taking a quick shower, playing with a pet, or chatting with a loved one. The point is to focus your attention elsewhere and recondition your mind to crave something more active instead of the food you don’t need.

Rule Your Cravings with an Iron Fist.

Sometimes it’s less about craving a particular food and more about general impulse control. The next time you are hit with a diet-busting craving, clench your fists as you tell yourself that you will not indulge. Research has shown that the physical activity of clenching your fists can help you assert control and be conscientious in your decision making.

Split –it!

Robert took me out to dinner on my birthday, it was divine! I had the best meal at Saltgrass Steakhouse, Grilled Pork Chops and Asparagus…yum! At the end of the meal, I am feeling good about what I chose to eat, it was filling and satisfying.  THEN the waiter asks if we would like dessert.  OH BOY! I have the best excuse right there to go all out…it is my birthday after all.  However, we made a good decision; we ordered cheesecake….1 slice to split. Thank goodness we did too, because it was FANTASTIC!  Splitting it with Robert allowed me to truly enjoy this wonderful dessert slowly and with relish!

So best advice, if you just got to have it…split it with a friend or spouse.

  • You’ll get a satisfying taste, preventing you from feeling deprived and possibly opening yourself up to a dangerous binge later on.
  • By splitting the portion you instantly cut down on the amount of food put into your stomach,  it will also bring your treat down to manageable levels of sugar, fat, and sodium.
  • You get instant support PLUS the enjoyment of sharing time with a loved one.

 Be Well!

Charles Schulz Philosophy

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The following is the philosophy of Charles Schulz, the creator of the ‘Peanuts’ comic strip.

You don’t have to actually answer the questions.  Just ponder on them.
Just read straight through, and you’ll get the point.  This is what the TCOY philosophy and lifestyle embraces.  Take Care of You!  Coach Lucy

1. Name the five wealthiest people in the world.

2. Name the last five Heisman trophy winners.

3. Name the last five winners of the Miss America pageant.

4  Name ten people who have won the Nobel or Pulitzer Prize..

5. Name the last half dozen Academy Award winners for best actor and actress.

6. Name the last decade’s worth of World Series winners.

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How did you do?

The point is, none of us remember the headliners of yesterday.

These are not second-rate achievers.

They are the best in their fields.

But the applause dies.

Awards tarnish.

Achievements are forgotten.

Accolades and certificates are buried with their owners.

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Here’s another quiz. See how you do on this one:

1. List a few teachers who aided your journey through school.

2. Name three friends who have helped you through a difficult time.

3. Name five people who have taught you something worthwhile.

4. Think of a few people who have made you feel appreciated and special.

5. Think of five people you enjoy spending time with.

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Easier?  The lesson:

The people who make a difference in your life are not the ones with the most credentials, the most money or the most awards..

They simply are the ones who care the most.

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Be Yourself! Everyone Else Is Taken!

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Be Thankful ~

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“Be thankful that you don’t already have everything you desire,

If you did, what would there be to look forward to?

Be thankful when you don’t know something

For it gives you the opportunity to learn.

 

Be thankful for the difficult times.

During those times you grow.

Be thankful for your limitations

Because they give you opportunities for improvement.

Be thankful for each new challenge

Because it will build your strength and character.

 

Be thankful for your mistakes

They will teach you valuable lessons.

Be thankful when you’re tired and weary

Because it means you’ve made a difference.

It is easy to be thankful for the good things.

A life of rich fulfillment comes to those who are

also thankful for the setbacks.

 

GRATITUDE can turn a negative into a positive.

Find a way to be thankful for your troubles

and they can become your blessings.”  Author Unknown

Mindfulness ~ Think about it!

 

ImagePut simply, mindfulness is the practice of bringing oneself into the present moment.

Childhood memories take me to a simpler time.  Today there is a term for what was experienced in those days…it’s called “Mindfulness”.  Children and animals live in it and serve as a wonderful reminder:  Wherever you are, be there.

The home I grew up in was on a dead-end street with a finger of a lake and woods across the street.  Countless hours were spent outdoors.  The days and nights may have included:

  • Playing sports (basketball, football, softball, tag, etc)
  • Fishing
  • Boating (non-motorized, canoes, float boats, etc); drifting on a raft or tube
  • Sitting on the porch listening to the sounds of nature
  • Walking or hiking
  • Lying back and cloud or star gazing

If you are depressed you are living in the past.
If you are anxious you are living in the future. If you are at peace you are living in the present. Lao Tzu
Don’t feel guilty for Taking Care of You.  Often we place unrealistic demands on ourselves and fail to refuel and recharge.  Been there done that!  Still find myself sometimes out of balance and remind myself:  this moment is that important, it will never be here again, don’t miss what’s happening.
  • One of my favorite movies that bring mindfulness to the surface is THE PEACEFUL WARRIOR.  I highly recommend it.
  • TAKE OUT THE TRASH is a scene that everyone needs to watch!  I find myself drawn in to watching it a number of times throughout the year.
  • Life is a series of moments, let them take your breath away!  Coach Lucy
*Enjoy fellow blogger – Colleen Arnold blog post – Self Care Edition.

Is fructose a poison? Sugar: The Bitter Truth video

Great information!

This is an excellent educational video addressing the fact that we haven’t changed genetically but our environment has.

Sugar and sodium are huge contributors on why our world is putting on the pounds.

The speaker talks about a lot of factors creating the perfect storm for obesity and poor health.

*Make food cheap (President Nixon era)

*HFCS – High Fructose Corn Syrup (1975) – is cheap (economical evil, it’s in everything!)

*USDA, AMA, HDA – (1970) Calls for dietary fat reduction

Take the time to watch this and share with others. TCOY!!!Image

Are You Guilty of “Goal Vaulting” In Life?

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Are You Guilty of “Goal Vaulting” In Life?

Decades ago I heard the term “goal vaulting”. It was a real eye opener about the way I was reacting with my personal competitions and in some areas of my life.  Awareness is the first step in change and I’m happy to have learned this lesson sooner rather than later in life.  Allow me to explain the concept and how it may be impacting your life too.

As a competitive athlete I am very determined, disciplined and committed.  Any strength can become a weakness if not balanced. My desire to be a professional athlete meant daily training and competing in two or three tournaments every month. I put a tremendous amount of pressure and demands on myself during my highly competitive years.

Granted, I had numerous sponsors and the prize money was only given to first and second place finishers but, there’s more to competing than winning or losing.  The mental aspect is as important as the physical.  I was “goal vaulting” my performances.  I would train and focus on competing in a specific tournament, play well, and even win. However, while driving home I was already diminishing my victory and thinking about my next tournament.

Goal vaulting is jumping from one goal into the next goal without taking time to acknowledge and celebrate your efforts and achievement.  As you can imagine, this can create burnout and other challenges.

Have you ever had a project in school, at work or at home that involved an intense amount of time and effort to complete?  Once finished, did you immediately immerse yourself in another project or did you take some time to reward yourself for all your hard work?  This can even apply in relationships; parents often fail to realize the effects of their influence until after their child becomes an adult.

Sadly, I feel today’s society focuses far too much on just the end results, pushing many to the brink of exhaustion striving for constant perfection.  Therein lies the misconception, perfection is short lived, if obtained at all.  Life is not about perfection nor the destination; it is about the journey and what happens along the way.

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One of my all-time favorite books, which later became a movie, is The Peaceful Warrior, by Dan Millman.  The story contains great insight and wisdom and, because it made a profound impact on me, I highly recommend it to others. Live in the present moment not in the past or the future.  Enjoy the journey, be happy and find the joy in life.

My competitiveness is still alive and well but my focus is on striving to be the best I can every day in every situation, on and off the court.  We can only control our efforts, not the outcome. Worrying is negative goal setting for the future and fear-based.  Let go of the past and spend time focusing on the present, in faith.

Our greatest fear isCLICK HERE (this is true for everyone)!

January is, for many, a time to set goals with the start of the new year.  My advice is: focus on your WHY.  Knowing “why” attaches emotion to the goal and this internal motivator will inspire you when the external factors begin to press down on you.

It is never too late to be what you want to be.  Every day provides new opportunities.

Interested in learning more about my personal wellness coaching, company wellness program or learn more about my speaking engagements?  Contact me ~ Video Business Card.    Confidence comes in DOING…so let’s DO WELLNESS together.  Until next month…TCOY

Coach Lucy

A candle loses nothing

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Post Event – 4th Annual Tweak the Treat

It’s the habit, not the plan, that makes all the difference; action is required.  TCOY = Take Care of You    Coach Lucy

Thank you all for sharing in my vision…

In 2009, I set out to create a family event focused on Total Wellness (head, heart and body).  By changing the way we THINK (head), giving/ sharing with our troops (heart) and getting physically active (body)…we will be healthier and happier!  It’s working too; the event not only has regular attendees but each year it continues to grow and impact more lives.

Imagine the JOY on  the troops faces when they receive the care-packages with treats and cards of appreciation just days before Thanksgiving!  Holidays can be tough on anyone but being thousands of miles away from home and loved ones makes it even more challenging.  Yes, lives are being touched in a beautiful way here and abroad.

Mirroring:  Things CAUGHT rather than TAUGHT.  Children watch and respond to what they see.  A returning family approached me and told me while they were out “trick or treating” with their daughter, she turned to them and said, “Look at all this candy I’m going to be able to share with the troop!”   How priceless is that!!!

During the event, kids are given the opportunity to have their faces painted by the talented Carol Miner of Balloon Garden.  Also, they get active by going into to the KIDS GYM to play on the climbing wall and other fun activities.  In addition, local sponsors provide family fun activities  to participate in later.

A special  THANK  YOU to Specialist William Longston, Army, who represented our Military at the 4th Annual Tweak the Treat event on Sunday, Nov. 4th.  This young man is a graduate from Olathe North and told me “I love being able to serve our country!”  His passion is obvious and we are blessed as a nation to have wonderful soldiers such as BJ.

Keep our troops in your prayers.  Also, help me in thanking the sponsors who donated…

Sponsors:

TCOY Wellness, Durrie Vision, Klein Orthodontics, Appletree Cosmetic & Family Dentistry, Dr. Cindy Taylor owner of Quivira Crossing Vet Clinic, Dr. Michael Flanery DC, Diana & Randy Foster – The Studio 56,  Team Mannatech, Rosco Halsey – Edward Jones, Prairie Life Fitness,  Tiger Rock Karate – Olathe,  Carol Miner – Artist  at Balloon Garden (face-painting), Bethany Spilde – Social Buzz Media, Monkey Bizness & Little Monkey Bizness, St. Andrews Golf,  Title Boxing,  Cosmic Golf, Kosama, Planet Beach Contempo Spa, Jennifer Shelton Yoga along with numerous friends who stepped up to help make this a truly awesome and memorable event.

Valley Park Elementary joined in the efforts too and has been collecting candy all week long…a lot of candy too!

Thank you one and all!  Video coming in December. I want to include pictures of the TROOPS opening up and enjoying the care-packages.

To learn more about the event:

http://overlandpark.macaronikid.com/article/379897/4th-annual-tweak-the-treat

“LIKE” the fan pages – http://www.facebook.com/tweakthetreat

“It is the soldier,not the reporter who has given us freedom of the press. It is the soldier, not the poet, who has given us freedom of speech. It is the soldier, not the organizer, who gave us freedom to demonstrate. It is the soldier who salutes the flag, who serves beneath the flag. And who coffin is draped by the flag, who allows protester to burn the flag.”   Unknown

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