Archive for Self Improvement – Page 4

Envisioning Your Lean & Healthy Future

05/15/13 Monika Comments (0)

As many of you know I have been using Vision Boards as a personal development tool for myself as well recommending it to you for years.   It is a powerful technique that can help clarify your goals, priorities and dreams and can perhaps reveal a strategy on how to accomplish them. Vision boards are now being used increasingly in corporate and business environments for team building and leadership development as well. This magical tool can help you engage your imagination, creativity and the child within.

By using images and words found in magazines you create a collage-like picture filled with things that appeal to you. You can gain better insight as to what kind of future you’d like to have and what’s important to you.  These images can often inspire certain feelings, giving you the essence of what you want to create – for example, maybe you want more quiet time so you pick a picture of a beach scene, or you want more freedom so you pick a picture of a plane or an eagle in flight.  You can choose whatever you like – what’s important is that it means something to you.

When putting your Vision Board together, try not to analyze or think too much about the images you’ve chosen.  Don’t try to be perfect – just allow your right brain – your creative and imaginative side – to have free rein.  By doing this, you are letting your playful and uncensored self tell you not only your most obvious wishes, in visual form, but perhaps some inner yearnings you didn’t even know you had…

I enjoy incorporating Vision Boards into my sessions.  When helping you with your health and wellness, I often recommend this fun and powerful tool to help you visualize what you want.   I often work with many who want to lose weight, the Vision Board process helps to envision that future self – how you’d like to look and feel.  Even after losing weight, this tool can help identify a new leaner self image versus an older outdated image that is no longer applicable. Even when you are stuck, this process can often provide an authentic solution to a problem.  The psychological healing benefit of the Vision Board process is immense.  It can take you on an inner journey and often gives you a wonderfully creative roadmap.

Vision Boards actually help you access another deeper sense of what’s possible.  Often when you see it and feel it – that “it” can often be created in your life. For example, I had a client who was a film producer. She started working on her Board and saw herself in a suit, executive office and being surrounded by co-workers.  She was surprised these images came to her – as her life as an Independent Film Producer was nothing like this.  It excited her though and 6 months later she found herself working in the financial industry and you guessed it wearing a suit, and all the rest.  So you never know what your Vision Board work will reveal and where it will lead you.

Don’t stop envisioning what you want whether it’s a leaner body, seeing yourself waltzing into that holiday party perhaps – all eyes on you – looking and feeling fantastic.  Go ahead – find the image in that magazine on the coffee table right now– HAVE FUN!

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It’s Ridiculous!

05/13/13 Monika Comments (0)

It’s ridiculous when you think about it!  All this time you may be thinking I don’t have any willpower, I’m a failure at eating properly, losing weight, staying away from the cookies, succumbing to my temptations – what’s wrong with me? You cry out!  Well, it may not be your entire fault.  Yes, that’s right.  Choosing the foods you do may seem like it’s always your choice.  But when you are experiencing some uncontrollable, addictive behavior, the foods that you are choosing may actually have a lot to do with your cravings.  You seem to start eating these forbidden foods and then you just can’t stop.

Unfortunately, the very nature of these types of foods is what prevents you from stopping.    The high sugar, high fat and high salt contained within most foods you purchase in packages or even in restaurants are inherently damaging to any concept of self control.  Remember the movie “Super Size Me”?  Again, the very nature of the food business is to you keep you hooked – so you eat more and eat more of the wrong, unhealthy, addictive items.  The portions add up and so does the frequency.

Eating cleanly and healthfully requires commitment and making the firm decision that you need help and are willing to do whatever it takes to stop this madness.  Here are some simple tips to get you started into Eating Sobriety, so to speak.

#1  Portion Size.  I know, it’s easier said than done.  It requires diligence and awareness.  It also requires you to slow down and taste the food you are eating.  Savor it and appreciate what this food is giving you.  Ask yourself – is this food giving me the Gift of Life?  If not, why would you eat this much of it or any of it all?  A profound question to ask yourself, which is not often asked before, during of after your meals.  But I would urge you to consider what and how much you are eating rather than being oblivious to what’s on your plate and subsequently in your stomach. Also, by not eating meals throughout the day, you are much more susceptible to overeating at any one meal.  So balance your blood sugar and eat your 3 main meals everyday.

 #2  Eat your Greens. I pride myself as being “Green”.  For years of course, I’ve been saying eat your greens.  But that’s not all – eat your reds, yellows, purples, blues, etc – you get the idea.  A whole and natural food, unless it has food dye in it, has an amazing, vibrant color.  Real food looks Real.  If its too bright, too intense – maybe an additive has been added – so avoid it altogether.  What creates the enticing and healthy color of foods are the rich natural pigments and various nutrients like flavenoids for example.

#3   For now, stay away from ALL Packaged Foods. As you get started in your journey of healthy eating stay away from all foods in bags, boxes and cans.  Reading labels can be confusing so to begin with, to make it easier, stay away from packaged foods.  And to let you know anything in bags and boxes is never really a true friend anyway.  They are usually filled with excessive calories and artificial ingredients that you just don’t need.  Choose fresh, real foods most, if not all of the time.

#4   Forgive yourself. Beating yourself up or letting others do it for you does not work – ever!  You are a good and well meaning person and deserve to be treated with the utmost respect.  Eating well and staying on track is a clear way of respecting yourself.  If you wander off track and find yourself wrapped up in some unhealthy habits – forgive yourself and start again.  It’s like learning to walk – see that you are making progress one step at a time and know that you will fall down on your way to integrating your new habits – it’s part of your growth – remember baby steps…

#5  Don’t be fooled – Stay Aware.  Denying something is happening will not be the best strategy for you.  Overlooking things you seriously say you want to change and postponing them will only keep you stuck and keep you in a perpetual state of disappointment and frustration. You will never take ownership of your wants and dreams and they will remain in the wishful thinking category of life.  It’s actually a great way to stay stuck and not take responsibility for an area of your life that is not working for you.  We can fool ourselves often – trying to protect ourselves, usually unconsciously, from taking a real hard look at ourselves and the lives we say we want but don’t believe we can have.

#6  Get help.  If you really want to accomplish something it’s worth getting the expert help you need.  Trying to build a house on your own, unless you are a contractor, is ridiculous.  Building a solid foundation filled with healthy, stable and long lasting habits requires a blueprint and someone to help you.  I have seen many over the last year or so try to accomplish their health and weight loss goals on their own.  I’m sorry to say, they have been unable to and remain the same a year later still frustrated and considering desperate measures to gain control of their eating.

#7  Step away from the Table. If your eating environment caused you to overeat change it.  Shake it up a bit and find a new place or ritual to help stop your associations with overeating or eating the wrong foods.  Whether it’s a place in your home or at work or your favorite restaurant – keep your eyes open for a reflex  behavior.   Remember you are attempting to change your behavior which means eliminating potential triggers that take you down the wrong path Remove the exterior stimulants that cause poor eating decision making.

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Categories : Diet, Self Improvement, Wellness
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Even You Need to be Mothered

05/10/13 Monika Comments (0)

Is it possible to Mother yourself when Mom’s not available or nearby?  I say yes.  I think the best thing your mother can do for you is to teach you how to mother and nurture yourself.  But let’s face it – it’s a skill, a talent and a gift.  Doing this kind of self care requires commitment like that of a mother.   But as an adult, it is the #1 thing you need to become adept at.

This Mother’s Day, while showering or being showered by attention, think of how you can become  more self reliant in the self nurturing arena.

Secrets to Get YOU Started on Your Nurturing Journey:

Secret #1 –Reflect:  Do you have time to reflect and think things through or are you always harried, frazzled and stressed?  Well if you spend most of your days in this anxiety prone state, you will not be on the road to long term health.

Learning to slow down and say no to all the distractions which take you away from your true self – your true core – will re-generate and honor your beautiful nature and soul.

Sounds like foreign territory?  You must learn to nurture yourself by creating time without pressure (one of my new mottos) and taking the time to give to yourself – even just a little.

Secret #2 – Journal:  I love to write. I find it a source of grounding, clarity and a place where my imagination can run free.  I get to work things out on paper.  It’s a safe and uncrowded place for me to explore and be as honest as I possibly can with myself.   I know you may not find this easy to do and may in fact run from the mere mention of sitting down to write out your deep and most private thoughts.  You scream out “I have no time, someone might read it, and I’m not much of a writer.”  Start with small steps.  Remember this is a place to get to know yourself better.  To get you started you may want to pick up the classic “The Artist’s Way” by Julia Cameron.

Secret #3  Allow Others to do for YOU:  Alert, alert!  You can not do it all by yourself!  I mean you can, but at what price?  Do you want to constantly feel rundown while feeling virtuous about accomplishing a feat you had set out to do single handedly?  Wouldn’t you like to have a team helping you out all the way to the finish line?  Did you know, collaboration comes very naturally to women, and is so much more rewarding.  Women actually crave it.  Better satisfy this craving than your sweet tooth.  Your “team or helpers” will also feel special contributing.  They will feel a part of something and have a real sense of belonging.  Let them!  Let go of any martyr or saint tendencies.  Come to terms with the fact that you are a mere mortal with needs and an ability to ask for help (always!).

Secret #4   Make yourself Important: But don’t take yourself too seriously.  Don’t dismiss any thoughts or ideas you have.  Value them all – they are a part of you.  The worst thing you can do is attack, criticize or demean yourself in any way.  You want to be supportive of yourself at all  times just like a nurturing mother would be.

Secret #5   Take a Bath:  Nothing like a warm, sudsy, comforting, candle-lit bath at the end of a day that says “I love me”! No I don’t mean in a narcissistic way but in a loving, mothering, and accepting way.

The warmth of this simple yet soothing activity will go a long way.  You will feel calmer, more relaxed and you will sleep better, too.  Your calming brain chemicals, specifically Serotonin and Gaba, will be activated ensuring a deep and restful sleep.

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Mother May I?

05/08/13 Monika Comments (0)

Why yes you may take good care of yourself and kick back this Mother’s Day – certainly!  Women tend to take care of everyone else first before themselves.  I don’t think this attribute is actually genetically inherited, but it’s definitely socially inherited.  Although, when we study the animal kingdom that’s generally what females do: they care, tend and nurture the family unit.

But needless to say we have evolved – right?  I spend a lot of time trying to broaden my clients perspective and to “include” rather than “put as last” themselves on their list of priorities.

Here are the best tips to ensure you celebrate your Mother’s Day well  even if you technically aren’t a mother:

Here are YOUR 5 Tips:

Tip #1  Be Zen About It:  A good friend sent me a great photo a couple of weeks ago entitled “That was Zen this is Meow” – I loved it.  As you know by now I have 2 wonderful cats that meow with a Zen attitude all the time.  Hope about you?  Are you putting a Zen spin into your day – purring calmly throughout the day? Being more Zen or being more like a cat will not only balance you out a bit during hectic times but it’ll also put a smile on your face most of the time.  As my Mom always says, always focus on the good, as the not so good has a way of showing up on it’s own. Try and Be Zen about it all.

Tip # 2   It’s Actually OK to say NO: I know you were probably taught to say yes, please and may I from a young age. A great way to actually age quicker than is necessary is to say yes to everything.  There’s nothing wrong with being polite, of course, but better yet try being polite to and honest with yourself first. Learn to set boundaries and appreciate and recognize your limits.

I often see my clients easily getting off track and making poor choices because they are overwhelmed with everyone else’s stuff.  They begin  apologizing to me for not sticking with their nutrition and lifestyle program because of something that took precedence. No need to apologize and nothing should be more important than your health – it’s your lifeline. Trust me, it’ll never work if you don’t take yourself and your goals seriously and act on them. Without sufficient downtime to think, plan and sort things out it’s very difficult to make changes inside.

Tip #3  Give Yourself a Treat:  A treat does not need to be a gooey, rich, edible morsel. That’s just an easy way to instant weight gain and over time, permanent weight gain.  Hold off on indulging in food. Why not try something less caloric instead. How about taking a nap instead.  I just spoke with a dear friend and she told me she just woke up from a wonderful nap and felt revived and re-freshed.  She could function once again. You may not want to make a habit of this, but every once in awhile it can be a Special Treat you give to yourself.

Tip # 4  Spend Time with MOM, if you can:  There’s nothing like giving yourself the special gift of spending time with MOM. Of course, it’s a treasure for her, too.  Have lunch together, look at old photos, and laugh about the funny times.  If you can’t spend Mother’s Day together, like I’m not able to this year, make sure you call and share some loving and healing thoughts with each other.  Celebrate together in spirit any way you can.

Tip # 5   Commit to Eating Fresh, Whole & Clean:  It’s not that difficult to make your home and office a no-junk zone. Fresh fruits and vegetables ought to be your mainstay.  Keep them visible on your tables, counters and in your crisper.  I have 2 bowls of fruit – one on my dining room table, the other in a fruit basket just by the front door.

I love having it near the door as it helps me to remember to take a piece with me as I head out – usually an apple, pear or orange.  The more involved fruit, requiring peeling like grapefruit, I leave as my in-house choice.  Making healthy, fresh food accessible is an easy thing you can incorporate into your day.

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Categories : Wellness
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Detoxify… Your Mind

05/06/13 Monika Comments (0)

Do you ever feel scattered and overwhelmed?  Do you pray for focus to help you be more productive and less exhausted at the end of the day?  Do you strive for that feeling of accomplishment with a satisfying moment so you can kick back and enjoy the feeling of a job well done?  At that moment you may feel a little tired but you aren’t exhausted.  You know that exhaustion that I’m talking about when even getting off the couch to go to your comfortable and welcoming bed is too much.  Surely you deserve a good night’s sleep – don’t you?

So how can you enjoy the pleasure of a job well done?  The magic word –FOCUS.  Yes, we live in an ADD world – distractions are paramount.  You actually need to develop the muscle to help create a clear, unadultereated focus if you are ever going to feel a sense of peace.

Lately I have been giving many of my clients the job of  “detoxifying their minds”.  Yes that’s right!  Getting everything out of your head and onto paper.  All the shoulds, wants, failures, disapointments.  All of it!  Put it right before your eyes to look at and face and then eliminate.  This simple process not only cleanses the mind but also makes you feel a lot lighter.   All you have to do is give yourself a ½ hour or so to start and then write – no edits – preferably handwritten, too.  Allow yourself to be uncensored.  The constant barrage of a continuous, unproductive loop of thoughts can drive us batty.  It’s hard to create something new – new habits, patterns or thoughts -when our brain won’t stop re-treading the old worn-out pathway.

Now you have the opportunity to shed and then re-start – to create a New Story – A New Vision for yourself.  As I heard the other day – “get out of the box so you can read the instructions”.  Let yourself go.

Here are 4 more Tips on How to Detoxify Your Mind and Life:

#1 – De-Clutter.   Too early for spring cleaning?  Well not really.  The cleaner, clearer and more organized your environment is the better you will feel.  Your spirits will improve and so will your self esteem.  The recent interest in the ancient art of placement called  Feng Shu gives us the delightful tools of  how to make our enviroment more beneficial and harmonious.   From color, to texture, to size of a piece of furniture – it all has an impact on your wellbeing.  Stuck energy – whether mental or physical, may very well be caused by improper placement of certain things in key areas in your home, office or yard.  There are many books available on the subject if you want to learn more.

#2 – Get Support.   Everyone needs help.  If you have braved through endless hours of working on a project, going shopping for groceries, then making dinner, then the laundry, then back to the drawing board to finish your project way past midnight – you know what I’m talking about.   If you find yourself working these kinds double or triple shifts at work and home –enroll your family.  You know if you go around with this air of competence they’ll never know you need help.  There is nothing wrong with you if you ask others to chip in.  The secret is people love to contribute  and feel a part of something.  By your slowing down and saving your precious energy (and sanity) – others will step up to the plate and often do more (and a better) job than you could have imagined.  You do not need to do everything all by yourself.  Ask yourself – who is on your team?

#3 – Speak up.   Ask for what you want and need.  You may not feel comfortable doing this at first – but it’s like flexing a new muscle – you will get better over time.  Declaring your wants proudly – first to yourself and then to others – is a sheer sign that you are taking good care of yourself.  You are learning how to take a stand for yourself.  And don’t think about this tactic as being a selfish one – far from the truth.    Remember the basic instructions on a plane – you are the one who always gets the life vest 1st .  You will be detoxifying yourself of the worn out idea that everyone’s priorities are more important than yours – throw that one out the window – quickly!  You are important and you count.

#4 – Relinquish It.   When it comes to your physical space – if you don’t plan to make a Vision Board Collage with that stack of magazines in the corner – get rid of them.  And don’t fool yourself into thinking that you may actually have time to read them someday – just get rid of them.  Or – how about your closet – well if this is too daunting hire a qualified De-Cluttering Genius or an Expert Image Consultant. They love their work and will help you become more objective about the things you can and can’t live without.  This also goes for your kitchen.  Eliminate all the sugar – yes all of it – you can do it!  Because it’s not good for anyone, don’t try and convince yourself to keep it around because someone in your household loves it.  Remember it’s not an ingredient that’s beneficial to anyone’s health.

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Don’t Gain it Back

05/03/13 Monika Comments (0)

We have all seen many celebrities have problems with their weight – needing to stay in the greatest of shape and then just not being able to sustain it. Right before our eyes, on public display, they bare their souls about their struggles.  Many of us can identify and try as we might, this challenge becomes more and more daunting and difficult to conquer.

Here are five tips on how you can get it and keep it off.  Being able to wear your wardrobe easily – year after year. Let’s get you back into your Skinny Jeans and keep you there. Talk about true freedom!

Tip #1: Stay connected to the qualified professional who helped you lose the weight in the first place. It’s so important to have a strategy and surround yourself with the people who helped you become successful before. Let me be honest – it’s hard to sustain your good eating, exercise, and self care habits on your own. It just is!

We are constantly exposed to triggers in our environment that easily take us off track and distract us from taking care of ourselves. It’s important to have someone who can help you stay empowered, inspired, and successful for the long run.

Tip #2: Take things OFF your plate. This is especially true for you women reading or hearing this today. We women tend to overdo things and we feel virtuous and seemingly “guilt-free” by saying YES to everything and everyone. I encourage you to stop this habit as soon as possible. I have found the most successful people in my programs are those focused more on their wants and needs first, before focusing on what everyone else wants and needs – either in their personal or professional lives.

What happens is that when you are taking care of yourself, a miracle happens. Everyone else seems to be doing just fine and maybe even getting healthier as well. As you start to take better care of yourself, those close to you actually become inspired and start doing the same. Now there’s no guarantee this will happen; however, surprisingly, I see this happen a lot. So stop doing for everyone else, fixing everyone else’s problems, and start focusing on you. You owe it to yourself. Unless you are dealing with young children or elderly parents, everyone else can take care of themselves more than you think they can. Believe me, I see this happen everyday.

Tip #3: Make sure you reward yourself with things other than food or alcohol.  There are so many other, non-caloric, ways to give yourself a gift of appreciation for a job well done, or for something you’ve accomplished, a massage, a new scarf, a new belt, new piece of jewelry, going for a walk on the beach, a concert, a belly dancing class-why not?

I just started ballroom dancing myself, again (I tried it a couple of years ago). Even though I’d always taken dance classes most of my life, ballet, modern, jazz, and most recently hip-hop, which I loved (and didn’t think I would).  I thought I’d add some “new steps” to my repertoire. You know, learning a new activity is not only good for your waistline, but also for your mind and your confidence. So go ahead, give yourself a healthy reward. It’ll be satisfying in so many more ways than eating a bag of M&M’s.

Tip #4: Eat real, whole, and fresh foods as much as possible. They are loaded with the stuff you need and won’t leave you starving or feeling deprived because they are providing the nutrients you need to stay slim and healthy. I have never been a big fan of packaged, processed, or altered foods. There is not much to these bagged, boxed, and artificial foods, which I sometimes refer to as just “good tasting cardboard”, with the “good tasting” component being questionable of course.

The closer a food is to its natural state or as I always say, “closer to mother nature,” the better it is for you. You can’t derive much fuel for your mind and body from empty calories. Even if a whole food appears to have more calories like a sirloin steak, in comparison to a box of crackers you will always be further ahead with the real food versus the packaged one.

Consider staying away from packaged “diet foods” as eating these types of foods actually prevents you from learning how to cook healthy foods.  Often these pre-packaged foods are loaded with sodium and other additives. So think healthy, not necessarily quick fix.

Tip #5: Move. You need to move. There’s no getting around this. Find something that doesn’t feel like work but is loads of fun. As I just did with the ballroom dancing. Yes, that’s right – exercise can be fun (just like eating well can also be fun). Make a point of doing something everyday, even if just for 10 minutes.

You need to make this a habit. It’s good for your brain to help with stress reduction by taking a simple break in your day. Have things around that trigger you to move like the weights or pictures of you doing yoga. That is what I have on my Vision Board, which I get to look at every day. I also have a recumbent bike, free weights, ball and bands at home, and a beautiful neighborhood to take walks in if I choose to. Don’t just plan to go to the gym someday, take the first step and then stick with it. And also mix it up a bit. Don’t always do the same thing everyday. Try something new, so you can work different muscle groups and keep it interesting.

These are the tips that will keep you from heading down the same path that some famous people have gone down. Do these and you will always be in great shape-mind, body, and spirit!

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Cleanse with Friends

05/01/13 Monika Comments (0)

Yes, it’s spring cleaning time – inside and out!  Just as everything in the universe freshens and lightens up – we, too can do the same!  When the seasons change it’s a perfect time to detoxify especially during spring or fall.  Giving our body a rest ensures that we will have more energy, better looking skin and remove any feelings of sluggishness or lethargy.  I call this article Cleanse with Friends – simply because it can often be easier to do this with a friend or spouse.

Let’s talk a little about the process…   

Three Steps to Detox
Detoxification regimens generally start with the liver, the body’s major detoxification organ. When the liver is working efficiently and effectively, other organs often follow suit. Once the detox process begins, digestion, brain function and other physiological processes also tend to work better.

The actual detoxification process is typically broken into three stages, varying in duration depending on the individual. The stages include:

1) The Elimination
The elimination process is the first step, and can begin if a person is relatively healthy and free of any serious chronic health conditions such as cancer, colitis, diabetes or heart disease. The elimination phase rids your diet of any potential food allergens such as wheat, dairy, soy.  We also will take coffee and other caffeinated beverages out of your diet for the period of the cleansing.

2) The Intensive
The intensive stage of this process comprises at least three days of drinking an alkaline or vegetable broth, eating non starchy steamed vegetables and also drinking a Detoxifying Formula which contains a powerful antioxidant called Glutathione. These alkalizing foods reduce acidity and inflammation. If you find yourself becoming hungry during this stage, nuts and seeds — such as almonds, sunflower and pumpkin seeds will be added to your program.  These additions are also alkalizing and usually non allergenic.

3) The Experimental
The experimental phase slowly reintroduces foods into your diet to see if they are tolerated. During a detoxification program, you may find yourself becoming more sensitive to certain foods. If a new food is introduced and if it triggers a reaction, it will once again be eliminated from the diet and added one or two weeks later to verify a food sensitivity or allergy. You often become more aware of the foods that are best for you and your behavioral addictions to certain foods during this period. This is the longest phase and often requires additional emotional support and education.

Eliminating the Toxins

Every person’s detoxification process is quite unique. Diet and the possible addition of antioxidants is only part of a mind and body detoxification. We often require to not only detoxify our bodies but also our minds from past behaviors that no longer serve us and may be very toxic.  An example would be such as remembering a bad childhood – where we get caught in never ending re-hashing of all the bad things that happened.  We forget the existence of even an ounce of goodness during that period. I often have clients re-write their childhood story and create a New Story.  This exercise alone tends to liberate my clients having them feel refreshed, lighter, brighter – having a new sense of hope about not only their future but also about where they came from.

One final comment about Detoxification …

Some people incorrectly believe that a detoxification program is a great way to lose weight. Most people do lose weight, but it is only temporary. Permanent weight loss requires a concerted lifestyle and dietary changes. Detoxification can, however, reduce and eliminate food cravings, reduce overall food consumption and make the body feel more functional, whole and balanced.

Be Healthy and Strong!

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5 Royal Tips for a Healthier YOU!

04/29/13 Monika Comments (0)

Here are 5 Royal Tips you can incorporate into your life today to keep you Healthy, Strong and Happy for many years to come!

Tip #1  Treat Yourself Royally.  What I mean by that is Treat Yourself Special.  Appreciate and respect your gifts, talents and skills.  Be proud of who you are.  Sure you aren’t perfect – nobody is.  We are all exquisitely unique and wonderful.  Take the time to praise and adore yourself  – yes, that’s right Adore!  Even if you make “mistakes” (no such thing really as mistakes) that’s actually great.  We learn so much about ourselves from our seeming “mistakes”  – we move forward and become better and better.

Tip #2  Eat Like a Queen or King.  Eat well, in moderation and with enjoyment.  The Royals always eat their 3 meals a day without being in a hurry.  Let’s learn from them.  We tend to, more often than not, feel as though we have NO time to relax and eat calmly savoring each flavorful bite. Time to relax while we enjoy our meals is essential for good digestion, helping us make better food choices and certainly eating less.

Tip #3  Sleep in Your Royal Chamber.  Keep your bedroom quiet, peaceful and “sleep friendly”.  Eliminate all TVs, computers, messes or clutter.  Your place of slumber should encourage dreaming not scheming or planning.  A peaceful environment will aid in your having a deep and nourishing rest all night long.

Tip #4  Take the Hounds for a Stroll.  Get out and move, move, move – in the fresh air.  If you have a dog great – if not find a friend and get your exercise in that way or you can always go it alone.  I just took an invigorating walk with my friend. As she pushed her little 4 month old in the stroller, we chatted away making the hour go by so quickly.  No matter what – Strolling, Dancing at the Royal Court or Fencing – it’s so very vital to move your body every day.

Tip #5  Let the Help handle things.  “The help” refers to your family, friends, co-workers or whoever – let them help you!  You are not an island, you are not imposing, you are not a weakling – we all need help.  The more help you allow into your life the less stress you will have.  On my recent trip to visit my family – it was so lovely we all helped each other.  It was easy, relaxing and enjoyable because not one person found themselves doing too much or too little and ending up feeling resentful, exhausted or guilty.  You do not need to do everything yourself – just ask for help. I can’t tell you how often I need to remind my clients of this strategy … we often forget don’t we?

To keep up with the Royal Pace you need to give yourself the best treatment – whether you are a Mother, a Queen, a Princess or a King or simply YOU.

Until next time – Feel Blessed!

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What is a WICO Score Anyway?

04/24/13 Monika Comments (0)

So many of you have been asking what a WICO Score actually is.  I’ve determined that if you have a high WICO score there is a good likelihood you will have a high FICO Score – what everyone wants right?  If you’re healthy and taking good care of yourself, you are likely to be more productive and successful, hence a high FICO Score.

Your WICO Score is determined by assessing specific health markers and underlying factors that make up your Wellness Index.  By taking an online test you will know how your digestion, thyroid, blood sugar or cardio vascular system, among other things, is scoring.  There are 15 areas of wellness that can be evaluated.  There’s a saying “you can’t change what you can’t measure.”  So taking stock, just as you would your credit reports and FICO scores, will give you a clue as to how you’re doing.

I know you want to be as healthy as possible, that’s why you are a valued reader of the Coaching For Health Ezine.  By taking steps now you can enhance your WICO Score and your wellbeing.

So how can you get the best WICO Score?

Here are 3 Secrets:

Secret #1  Keep Checking:  Just because you once were healthy doesn’t necessarily mean you still are today.  Check in with your body.  I often say when working with a client – “we are building a communication partnership between you, me and your body’s inherent wisdom”.  Learning to hear what your body is actually saying requires patience, practice and stillness.  Give yourself the time – evenings, weekends or mornings where you can check in with your inner voice and your body’s wisdom.

Secret # 2  Forget Perfection:  Give up the idea of perfection when it comes to your health and your life.  Perfection is a near impossible state to attempt striving for.  You can’t get there.  What’s ironic is that the more you try to be perfect the less “perfect” you become.  Perfection is often tied to people pleasing – a no win situation by all accounts.  Ultimately the only one you need to please is yourself – which could mean spending a day on the weekend in your pajamas. Unheard of you say?

Try it some time – you might like it.  Let’s face it, you most likely spend the entire week giving of yourself endlessly.  Why not give yourself the sweet gift of R&R on the weekend?  So maybe staying in your pj’s all day won’t be your thing but maybe something else will be.  Try something you actually would like to do – and remember to suspend all judgment or guilt while doing it.  Enjoy the quiet for a change.

Secret #3  Studies Show…  Nearly everyone knows that being who you are and feeling comfortable in your own skin is essential for your overall health.  Countless studies have shown the more integrated you are and tuned into your true self the healthier you will be.

In her awe-inspiring novel “Dying to Be Me” Anita Moorjani had to nearly pass on to finally get in touch with her true nature.  Ridden with end stage Lymphoma, Anita went through a

death defying and life altering miraculous recovery and came to know that unconditional love for ourself and others is the MOST necessary medicine for life.

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What’s Your Inner Size?

04/22/13 Monika Comments (0)

When my friends were visiting a few weeks ago we found ourselves perusing shops at L.A. and California Fashion Marts (we went twice it was so much fun!) I wondered what size we all were?  What size was I before and what size do I want to be?  I got to thinking, isn’t your outer size usually a reflection of what’s going on inside of you?  If you’re calm, feel supported and taking good care of yourself then you ought to be the right size – right?

You are often so consumed with your size aren’t you? Aren’t we as a culture? Do things fit or not?  You are often aghast when you try on that pair of pants you bought only last year and suddenly they are now feeling r-e-a-l-l-y   s-n-u-g!  Yikes – what happened?  Where did you go wrong?  Are your only fooling yourself with your disbelief ? Certainly you know what you did or didn’t do to get this result – don’t you?  OK – well maybe you forgot to exercise (a few times), oh and yes you completely forgot to have smaller servings, you perhaps doubted that too much wheat, in the form of pasta and bread could actually be a culprit…after all didn’t all of your ancestors perpetually eat this food and never gain an inch!  Quick note here – the grains of our forefathers were actually much better for you – they were filled with more nutrients from the rich, fertile non-ravaged soil, they were not highly processed, they didn’t need to be shipped from as far away as China (just kidding not sure if we import wheat – more like rice I think) and finally, we didn’t eat as much of it as we do today – it’s in everything.

But hold on, before you drown yourself in a bowl of cheerios, let’s get back to the title of this article “What your Inner Size?” Yes, that’s right – your outer size is dictated by your Inner size – or rather your Inner Life.  Your thoughts, your emotions, your feelings, your beliefs and your fears – everything that’s going on inside of you is affecting your weight, your wellness and how you view your world.  If you are suffering from too much stress – it will most likely be affecting your food choices, amounts and regularity of meals.  You may even forget to eat and that can be worse than eating too often – it will negatively affect your blood sugar and cause other hormone fluctuations.  Even if you’re vacationing and throwing caution to the wind – remember even on vacation you can use some restraint and make good healthy choices.

Your inner size requires a deeper look at not only what you are eating but what’s eating you and how you are coping with the demands of your every day life.  Your inner size actually reflects what your body will look and feel like.  If you are not treating it well because you don’t have the time and feel overwhelmed by making everything else a priority then eventually (sooner than later) – your body may start showing signs of your lack of attention with weight gain, cellulite, lack of muscle tone and heavens … dare we mention sagging.  But what about the things that are not visible as in high cholesterol levels, high blood pressure or digestive distress.  Your overall metabolism, energy level and how well your body functions will be affected if you don’t take care of it every day.

The good news is just by doing a little every day you will have a compound effect.  Try 10 minutes on the treadmill instead of 30 or 60.  You need to build in a habit of success. You will be pleasantly surprised when you start seeing the effects of all your efforts.  You may start seeing results as soon as 30 or 60 days into your new habits.  Don’t quit – keep at it.  Cutting back on the extra servings (even if the food is considered “healthy”), a little exercise daily as I mentioned, getting up 20 minutes earlier or going to bed 30 minutes earlier will all benefit you.  Taking your supplements on a regular basis is a very important part of self care. An easy way to remember to take them is by keeping them on your nightstand, kitchen counter or office drawer.  Keep them in a convenient place so you won’t have any excuses about forgetting.  Mine are on my desk both at home and in my office.  My Calcium/Magnesium, which I take at night, sits on my nightstand, it’s a real simple way for me to remember.  After awhile you feel something’s missing if you miss out on one of your new routines – that’s how you know for sure a good habit has been formed.

Your inner size is a reflection of how you take care of yourself and how you manage your life.  You are worth it – so begin now…

Stay well…

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