Episode #9 – Coaching World News Show on #healthandwellness lessons that would greatly benefit our lives, vibrancy and overall well-being. Going into foods that heal, practices for mental health in social situations, ayurvedic diets and even a cool iphone hack that’ll help with sleeping better.
If you’re honing in your health and wellness lifestyle, these short clips in todays episode will greatly support you and your vision of a healthy life.
6:03 @carlybenson How to go into social situations for the holidays in a way to maintain your commitments, sobriety and current healthy lifestyle and still have fun without being a party pooper https://www.instagram.com/tv/BzbJM-pA…
9:48 @brandonadams @phenomenosomphy & Jiji Thompson on the digital era and the significant ways in which our digital devices and our use of digital platforms affect our thinking, perception, experiences and our relationships with others.https://www.facebook.com/phenomenosop…
Again, we hope you loved this 9th episode of the Coaching World News Show and would love to know your thoughts and feedback. Are you an influencer or coach that would like to be featured on one of our next episodes, shout out your links (with valuable contribution) in the comments and make sure to send us a private message with your information too!
Episode #2 – Our favorite Health Coaching and Wellness Coaching social media posts and lessons with host Corey Teramana. SUBSCRIBE TODAY: https://bit.ly/2EH1eOJ
If you love health coaching and wellness coaching lessons and breakthroughs, you’ll want to watch this live “Best Of Health and Wellness Coaching Post“ review show.😎 Our most useful social media personal development self-help education posts.
🙍🧑🚀Go check out all these coaches and influencers listed above and thank them for these posts we just reviewed. Also take a look at their body of work, training resources and coaching profiles for more support.
Ever wondered how to force a State of Flow so that we’re more effective and relaxed?
What if we could create better results without having to try harder?
I say it’s 100% possible if we can do two simple things.
1.) Become aware that we’re out of our flow state and
2.) Do a simple process to relax our minds.
But what the heck is a State of Flow and how do we force it?
I like to describe the feeling of Flow as a something that feels timeless, natural or larger than just us.
Everyone’s experienced a State of Flow at some point in their lives… most of the time they describe it as something that just happens when they’re busy doing something they enjoy or when all the elements of a situation are happening perfectly. Flow is often described as a moment when we are observing ourselves and can be useful for doing extraordinary things.
Flow brings a feeling of effortlessness.
I was running the other day and experienced this feeling around mile 2.
It was amazing and I enjoyed it so much that I almost lost the feeling of flow because I started thinking about it. 🙂
How about getting into that State of Flow when we’re definitely not there. For instance, how do we get into the flow when we’re stressed, overly excited, anxious or just trying to get something done and accomplished?
When I follow this simple three step process, I am able to FORCE a Flow State and you can too. If you’re interested in doing things from a more connected and more enjoyable place, this little method should help.
Since most of the time I tend to live life on autopilot, the first thing I need to do is become aware of what I’m doing and what thoughts are running through my head (if any).
The second thing I need to do is get my body and mind into the same rhythm. This part that can takes a bit of preparation and practice but is definitely not rocket science.
The simplest way I know how to achieve Flow is through breath.
You’ve likely gone through a quick meditation process before to get centered or to access your creativity, right?
And I know that a good meditation can take anywhere from 2 to 15 mins to do. (Yikes… if you’re in a rush.)
However, this little tool works well over 90% of the time for me and it’s called the simple “16 Count Box Breath.”
It helps me put my body and mind into neutral so I can make a shift into a specific gear. This exercise naturally facilitates the feeling or the state of flow.
Try this box breath and let me know if it works for you!
Start by taking a 4 second inhale…
Then by holding your breath for 4 more seconds…
Then make a 4 second exhale and…
Then follow it with 4 more seconds of having no air in your lungs.
You can always do this a few times to really get into the mood… and then you can choose a more favorable context, attitude or atmosphere to shift into.
If you can viscerally feel the results of this box breath as an overwhelming relaxation or calmness, flow will follow…
The overall takeaway from this article is that we can make large shifts to the way we feel and how well we perform by taking simple little meditative actions.
If done right and often enough, you’ll find yourself in a State of Flow more often. You may notice the other states of fear, anxiousness and stress, start to lessen from your life.
I hope this helps you out and I hope you use it throughout the day to “force” the feeling of flow, as ironic and counterintuitive as it sounds.
I always like to remind myself that, “A relaxed and centered mind is a highly effective and creative productive mind!”
Gratitude is one of the most powerful states of mind we can hold. When we tune into being thankful for all the things we do have, we naturally attract in more of those things. (Ok… Check!)
All too often, we default to being overly critical of ourselves and that makes us feel bad about our lack of progress or shortcomings. (Yikes, you must know me…)
So, what can we do to turn this around and what needs to be addressed first? To name a few, feelings of guilt, shame, anger or resentment.
Ok, what’s next? I like where we’re headed…
If we can be honest with the feelings that we’ve been focusing on and giving our precious energy to, then we can shift out of them.
That can be represented on a piece of paper as “Point A.” An example of that could be, “Feeling guilty about missing the gym and not having the body that we want or maybe we couldn’t stop eating those unhealthy items that are always staring at us from the candy or soda isle.
Then we come up with the desired feeling or future outcome as “Point B.”
Oh yea baby, take me through this awesome little exercise…
The big key to this transition is to normalize this gap. For example, we can accept the fact that we’re not where we want to be, but are ok with the fact that we’re in a transitional process.
As we do that, we can redirect our attention on the feelings of successfully arriving and being in the “Point B” as if it has already happened or is happening in that moment.
It’s the old adage of “Acting As If” or “Believing as so…”
Once we do this and become better with consistency, our body and subconscious mind will present us with new events and situations that support our “Point B.”
PRO TIP TO KNOW: Our mind (Reticular Activating System, to be exact) searches our environment and outside world to reaffirm our thoughts, beliefs and feelings. (So, be mindful of the thoughts we’re giving energy to. We can rule our world or sink our ship with this little “LIFE HACK” in our head.
Ok, check. Now bring it home for me Corey!
The final element to this is Gratitude transformation is in our success with the physical actions we do to reinforce our Point B scenario (or new habits of thinking).
So, getting clarity on all the things we’re grateful for is super important to do daily!
But be aware of this little caveat here: Just thinking and visualizing without physical actions to reinforce our thoughts (dreams and goals) will leave us at a standstill or slowly creeping towards out dream lives…
However, when we start to take consistent actions towards what we want, we’ll arrive there faster and more importantly… we’ll build the muscle memory of thinking clearly and taking actions on the right things!
So, what can I do now to feel like the Dalai Lama looks?
Take stock! Make a list of all the things you already have and have ALREADY ACCOMPLISHED.
Review that list daily. Put the list in your purse or wallet. Put it on your bathroom mirror. In your car (or monster truck).
Be grateful that you’ve managed to make progress in the past and keep your mind on the sunny side of life… even if it feels fake. Eventually, your actions will reaffirm all the right stuff inside of you and legitimize those lofty “Point B” places, accomplishments and feelings!
Hey… while we’re on the subject… READ MY BOOK ON GRATITUDE!
The best way I’ve found to get results is not by making resolutions, but by creating solid habits that promote long-term goal success. (Uhhh, sounds like work) But wait, it’s not all that complicated or challenging. (Mmm, ok, I’m listening…)
Corey, give me a few examples while you have my undivided attention
If you want to get better at running your business or to make more money in your business, start the habit of time management or the habit of becoming a student of a mentor.
If you want to become a best selling author, start the habit of writing everyday and get a Coach who has already done what you want.
If you want to be more aware and WOKE, start the habit of meditating throughout the day or go to yoga every Mon, Wed & Fri.
What’s this habit stuff you speak of…?
Oh, snap… they’re just things you do on autopilot without needing to give them much thought. For example, like lifting the seat when you pee (Not… 😉
I’ll be the first to tell you that creating the right habits isn’t always easy because we have so many bad habits that have already set up shop in the prime real estate spots in our mind.
So, because creating bad habits is normally easy and creating good ones seems to be a challenge, I’ve put together a short guide on how to build good habits that can change your life for the better.
Step 1 to setting your new year’s resolution or goal!
First off, pick a positive habit that would yield the results you’re looking for. Think of habits as actions and thoughts that you gravitate towards by default.
Find those things that are easy and rewarding. Make them simple so you can stick to them when you don’t really feel like doing them. For example: an easy habit is to drive to the gym every morning before work. A complex one is to go to the gym and work out.
The first habit is easier and will lead to the more complex one naturally, so start simple. Also worth mentioning is that most of the time we focus on quitting bad habits or on stopping actions. Instead of quitting junk food, shift your energy towards eating more veggies and drinking more water.
More support on that first one please…
Think about the positives and the things that you can add before you start trimming everything undesirable out of your life.
Here’s the logic!
The more good things you do, the better your mood will be. Soon, you’ll be in a positive place where the negative (bad) things (habits) will no longer fit in or feel as good to do.
Here are a few examples of positive habits worth implementing:
Meditating more, journaling, practicing gratitude, driving to the gym (or yoga studio ;), eating more veggies, telling people how much you care for them and even asking for support when you need it (from the right people of course).
A quick story that supports my case
I went out to eat the other night with a friend and instead of having a bacon burger with cheese and fries, I ate a Cobb Salad with avocado, cucumbers and big leafy greens added in it.
Just a little shift that led to more desirable circumstances for me like, a better looking body, better digestion, better sleep, more vibrant skin and actually a cleaner type of energy to burn. Better concentration and much more great stuff…
We Do Well With Baby Steps.
Most of us tend to make these HUGE lists that are full of all these new changes that we NEED to make, but end up discouraged or overwhelmed. We also tend to think that we need to achieve them all at once or by next week, but the reality is that things take time and that’s ok.
All the more reason to make sure we choose the right things to change in our lives.
Focusing on one habit at a time will prevent that overloaded feeling that can put us into paralysis and inaction. A word of caution if you’re anything like I am… The more you try and change at the same time, the less you are likely to maintain over the long haul. If you were to ask a habit-guru, they would confirm this! (Habit gurus? I need you now)
So boil this down for me…
Any step in the right direction is a win, even if its small.
When I started meditating, I set an hour-long goal. This was absurd! A first time meditator will rarely have the discipline to complete 5 mins much less an hour.
Here’s the bad part about unrealistic goal setting…! When we set overly audacious and unrealistic goals, we fail. That can lead to us feeling badly about ourselves and associating everything with the negative experience. And what do we do as humans when we feel pain?
Yes, that’s correct, we tend to run away from it.
So, what did I do to WIN?
I set my new action goal for meditating to just TWO-MINUTES. Guess what, once I got done with the 2 mins, I went longer just because I was in the swing of it and it felt good.
I ended up doing that 2 mins a day for a whole year and most of the days, I went up to 30 mins! (Holla!)
Another time, I went on an 8 month non-workout… stay inside all day and work on my business quasi-losing streak…
and I wanted to get back in shape. So, instead of jumping back into a ridiculously challenging yoga class or a brutal be sore for 2 weeks weight lifting regimine, I started out with the commitment of a one mile walk per day with my dog. Soon, I was in the yoga class doing handstands, warrior poses and arm balance poses!
I finally understand the importance of starting small and staying consistent. The go big or go home thing can come as we get consistency under our belts first!
Any more inspiring examples?
Oh, heck yea! When I was all “juiced up” on eating healthier, I started with adding a salad before every meal. After a month or so, my meal preps went from ⅓ veggies up to ½.
What about the challenges or downfalls I experienced?
Not setting reminders or calendar entries for ALL things I was committed to. For the longest time my calendar was filled with all business-related stuff. This caused me to overlook my other commitments and important events.
So now, my meals and exercise sessions are now blocked out in time chunks and now they get just as much attention as my other “important” business things do.
Ok, this blog is getting long, anything else that needs included in this article?
Yes, two little ones.
The first is to get support with accountability. Either findsomeone line a coach or a close friend that can help you. I always tend to perform better when I know someone is watching me and helping me raise the bar.
If you need help with accountability, reach out to someone on CoachRanking!
The second is to stay consistent! The more consistent we tend to be, the better. There will always be resistance which typically come in the form of excuses and overwhelm, but pushing through them will bring a sense of daily accomplishment for you.
Something useful to try
Make a chart of your wins each week! Write down your wins every week so you can see your progress. A solid visual picture of our successes is a very powerful tool for us to build momentum.
In this blog article we’ll focus on preparing your Spirit for lasting success, inner balance and harmonious events by meditating or praying for clarity on your final goal and for courage to follow through.
This article is written in the context of helping you prepare for accomplishing a major goal, challenge or outcome that you’d like!
If you aren’t sure what goal our outcome you’ll apply this to… that’s ok. In fact, it’s better because this process and prep period will completely clarify and hone the perfect one for you. Technically, you could create 1,000 goals that would be valuable, but one in particular will make the biggest difference in your life. So, eventually, you’ll get clarity on exactly what that one is. We ask for courage to follow through, but really courage to face the challenges that are sure to come during our process together. It’s the courage that will empower you to ask for help, answer the uncomfortable questions and stick to it over the long haul. The result? You will achieve your goal and feel great about it.
We are going to create a dialogue between you and a power greater than just you alone. For some, it’s God, others it’s Jesus, others it’s source, others it’s nature, others its their higher power, others it’s a group or an ideal or a higher purpose or a higher calling.
For our exercise, go with what comes natural to you and try and simplify this process down to the common denominator. An authentic and humble conversation between you and your higher power. Fair enough? Ok, cool.
If you’re struggling with this because of your spiritual or religious background… try focusing on a power greater than just you alone.
Our goal today is 2 fold, first to gain clarity on what your BEST 30 day goal is and second, to ask for the courage when you need it most.
Where The Heck Do We Start With This One?
I’d like to say first that this process can be very very simple. Even more importantly… my method is not the only way to accomplish this objective. Please customize it to fit your life, values and normal ways of doing this. This process can be a quick as you like or as long as you like. My tips for this process are as follows:
— Set somewhere quiet (eliminate distractions)
— Set your first intention to (Clarity on my 30 day goal) by writing it down
— Set your next intention to (Receiving Courage) by writing it down
— Set down, lay down or walk while you do this
— Meditate or pray for a set period of time (5-20 mins is great!)
If you get distracted with other thoughts or negative feelings, shift your attention on the fly. Go back to your original intention and keep going
What Question Should You Focus On Having Answered?
1.) Set your timer to a set period of minutes. (5-10 mins should be good) 2.) Set, lay or walk while you ask your higher power for this answer.
Be patient if it doesn’t come to you during this exercise. It may come in the middle of the night or in the morning.
Ok… great. So, if you enjoyed this blog article, join us in our FaceBook Group and let us support you for free in accomplishing your next big goal! Click the banner below to get registered.
Ok, let’s get started looking at what positive affirmations look like. As a note, most negative or disempowering beliefs and thoughts that lead to undesirable actions tend to come from early childhood imprinting and cause a person to feel unworthy, not good enough, bad or some equivalent thereof.
These are examples of Healthy Positive Affirmations I’ve used to retrain my brain and subconscious mind:
1. I am very _ authentic and wealthy 2. I am a _ relaxed committed consistent and professional 3. I know I can _ help people make more money doing what they love 4. I always _ own my power and context in the moment 5. I feel _ grateful for my health, talents, friends and family 6. I _ love and accept myself 7. I am _ open to support and miracles from everywhere 8. I am a _ trusted advisor and friend 9. Every day I _ live free, love strong and laugh hard 10. I am naturally _ graceful, confident and accountable
If someone held these as undisputed beliefs in their mind… and their thoughts were in alignment with these… amazing things would unfold in their life as a natural occurrence.
They would likely be very successful, happy in their relationships and financially abundant. They would have rewarding relationships based on authentic communication and love. They’d also likely have everything in life that they desired.
So, if you could create those things in your life that you want most… what beliefs and thoughts do you think would help propel you into that reality?
For BEST Results…
I highly recommend writing each of these affirmations on a separate note card so you can flip through them and recite them multiple times throughout the day.
I would create (draw) a picture of each on the back of the note cards too! Our mind responds differently to pictures. We are visual creatures… and need a mixture of visual, audio (hence, we verbally speak them), and kinesthetic (touch of a physical note card).
I would challenge you to make (or find) an artistic representation of your 10 affirmations in a picture or at a minimum, artistically write your 10 affirmations on a few nice pieces of paper (possibly frame them) and place one in your vehicle, bedroom bathroom, office or other conspicuous location.
The more often you can read these, repeat them or even think of them throughout the day… THE BETTER!
It took you your whole life to form your current thought process, belief system and frame of reference for your world. It may take you a minimum of 90 days to effectively start shifting your default beliefs, thoughts and actions.
Today’s blog will focus on decluttering your environment and removing triggers that will sabotage your best efforts to change. We’ll go through and determine all the things that will slow your progress, sabotage your efforts and derail your success.
Your environment will encompass your home, your living quarters, your office, your car, your bathroom, your yard and any other area that you visually see, physically touch and audibly hear. Quick story about the first time my mentor helped me clarify my mind, focus my day, calm my stress and remove the triggers in my environment. The result? I felt 1000% better and thought more clearly throughout the day which made me way more effective and organized.
We can break up this article into two parts such as removing clutter from our environment and removing triggers. Our goal is to create a positive and clean environment for you to be in. Today is all about removing a handful of things from your home, office, and vehicle that negatively affect your mind, your state of being and your emotions
Removing Clutter (The Easy Way…)
Clutter distracts our minds and confuses us. At times, we think having a desk with 50 pictures, trinkets and souvenirs on it makes us strong, but it doesn’t.
Our mind is delicate and visual stimuli puts us at a disadvantage. Today, we clean this up and set up our space for winning, not remembering old things! On a 1-10 scale, 10 being super cluttered… How cluttered is your environment?
Get rid of all trash, clutter, extra stuff laying around. Some of it will go in the trash, some will go to the recycler and other stuff will just get organized and put away.
Create at least one clean surface (table, shelf or desk) with nothing on it so that you can attract in YOUR GOAL! It’s a dedication act to the universe, saying, “Yes, I am ready for something new.”
Many times that we keep around and visible create triggers that lead to bad memories, stinking thinking, regret, guilt, sadness, anger, negativity, resent and even sorrow. These can innocently include pictures of relatives, deceased people, our past girlfriends necklace as a gift, broken toy someone gave us that we didn’t fix yet and many more similar things. We want to disarm your environment from these triggers. The success of our goal depends on this!
Walk through your house, vehicle or office and count those things that elicit a sad, negatively emotional response, guilt, fear, anger, regret, shame or similar feelings.
Count how many individual items trigger a negative emotion or blah feeling in you when you looked at them. Remember, clutter can even be a broken fan that you’re always hearing in the background that’s causing you secret anxiety.
Ready for this part? Get rid of them all. Lol. I already know this can be hard and you may have paid good money for some of that stuff. So, give those things away or get them OUT OF YOUR FIELD OF VIEW. If you’re anything like me… you may say, “Oh, all these things? I’ll get rid of them tomorrow or I’ll put them for sale and wait for my price…” Right?
Fight this temptation. Gather them all up and put them out in the garage or in the trash. If they’re staying in the home, put them in a box and close that box so you do not see those things. This is sooo important because we don’t want to be in day 25 and have you getting sabotaged from something that you could’ve gotten rid of two weeks ago.
Lastly, treat yourself to a clean space. Hire a cleaner to come and scrub your floors and dust. Do something to enjoy the zen-like feel of your new space. Celebrate it and resist the temptation to put a whole bunch of shit everywhere again…! Set yourself up to win!