WHAT WILL YOUR LIFE LOOK LIKE IN 2019?

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What ?????? Am I really talking about 2019 when we are only a few days into 2018 - or could this be another one of my notorious typos? 

When you can’t change the direction of the wind – adjust your sails, 
— H. Jackson Brown, Jr, 

This quote is one I personally hold onto when the going gets tough and I am feeling a bit overwhelmed by the things I can’t control - very much like a captain fighting the winds of a storm.

The only things you can change are those in which you control. Therefore, you need to find a way to “adjust your sails” and look to the future rather than looking back at what didn’t work or fear the unknown which is ahead.

If a sailor knows a storm is coming from a certain direction, he or she will adjust the sails and let the wind blow them safely out of harm's way. They know that remaining on the same course might mean facing a storm that could cause a disaster and sink their boat.

The same principle applies to your life. Continuing on a course where disaster is looming might make it impossible for you to get out of the “storm,” and find safe passage.

It may be difficult to change a course that you’ve been on for a long time because the route is familiar and even though filled with turmoil, it can be strangely comfortable. Taking an unknown course of action may be scary, but necessary if those changes will bring you success and happiness.

The first thing you must do to rid yourself of fear of the uncharted course and decide where you want to land. Then you must stop negative thoughts from knocking you off this course. Practice replacing negative thoughts (the lies we tell ourselves) with positive ones. Mentally prepare yourself by gathering knowledge about your new course of action; visualize reaching your goals and create new resolutions by speaking the truth to yourself (positive affirmations). As I tell my clients, “Be careful what you say because YOU are listening”. You may still run into situations where you feel unprepared – and you may make some wrong decisions on the path – but, perseverance, positive attitude, and determination will help you stay on course through the dark and stormy times so you can joyfully reach your destination.

Next, remove the negative elements from your life. This may be extremely difficult, because the negative elements may be some of the people closest to you. They may be your coworkers, friends and even family. But by setting healthy boundaries you will be better equipped to rewrite the negative tapes in your head that have held you back from reaching your goals and becoming all you were created to be.

So yes, - 2019 is exactly what I meant – begin to set your goals and envision the life you want to be living one year from now. Take action, keep your eye on the prize. As simple as this may sound this formula truly works. I know - I’m living it.

If you need help defining your goals or creating an action plan feel free to reach out to me by filling out the form below.

Happy New Years 

"I am passionate about helping others reach their full potential" 

Life Coach

Cheri Tillman MBA, CLC, CWNC

 

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5 Healthy Habits You Can't Live Without

REGARDLES OF AGE

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Although some chronic illnesses are genetic, many debilitating ones are caused by lifestyle choices.  Poor lifestyle choices, such as smoking, overuse of alcohol, poor diet, lack of physical activity and inadequate relief of chronic stress are key contributors in the development and progression of preventable chronic diseases, including obesity, type 2 diabetes mellitus, hypertension, cardiovascular disease and several types of cancer. 

The challenge with lifestyle health issues is that they can be extremely difficult to turn around.  At Total Wellness Resource Centerwe see many individuals who desire change but will attempt to change everything all at once, which is extremely difficult to accomplish - especially if trying this on their own. As a result, they often feel overwhelmed and quickly return to the comfort of their old habits.  But the good news is, healthy lifestyle modifications are possible with appropriate interventions, which include nutritional counseling, exercise training, and stress management techniques to improve outcomes for patients at risk and those who already have common chronic diseases.  Even though  Medical studies show that adults with common chronic conditions who participate in comprehensive lifestyle modification programs experience rapid, significant, clinically meaningful and sustainable improvements in biometric, laboratory and psychosocial outcomes. Not everybody body is willing or able to join such programs, so we encourage you to begin by taking baby steps - one habit at a time.  

5 HEALTHY HABITS

1. Start Your Day Out with  a Healthy Breakfast 

It sounds so flippant to make this step the number one health habit, but scientific studies show us that the way we start our day can effect every minute that follows.  Starting each morning with whole healthy nutrition is like screaming from a mountain top, "I value me and am worth investing in.Not to mention the impact of fueling your brain and body to operate at optimum performance.  

2. Breathe .  Yes, I said Breathe. 

Did you know that by practicing deep breathing meditation for 5 minutes a day you can improve your longevity?    Harvard Medical School neuroscientist Dr. Sara Lazur and her team conducted a study which showed that meditation changes the brain after only eight weeks. A scanned image showed increased thickening of four brain regions in the non-meditators after just eight weeks of participating in the meditation program.

3.. Drink plenty of water. 

Something as simple as drinking plenty of water can have life-changing health benefits.  The human body is made up of between 55-75% water so imagine the effects of limited water intake.  I tell my clients to visualize a plant that hasn't been watered properly for four weeks - now think of your body lacking adequate water for years.   Yes, we can experience so many benefits, such as Increases Energy & Relieves Fatigue, Promotes Weight Loss, Flushes Out Toxins, Improves Skin Complexion,  Maintains Regularity, Boosts Immune System, Natural Headache Remedy,  Prevents Cramps & Sprains, simply by drinking plenty of water. 

4. Get Active

Being active does not necessarily mean trips to the gym or heart pounding aerobic runs around the block.  But it can mean things as simple as choosing stairs over the elevator, standing vs. sitting,  parking a few parking spots further from the door.  Every extra step/stretch you do each day has benefits.  I have clients who choose to turn on the music while cleaning ( a faster beat can create faster movement resulting in more calorie burn)  the truth is we must keep moving if we want to keep moving.  It's Newton's first law of motion - sometimes referred to as the law of inertia. An object at rest stays at rest, and an object in motion stays in motion.   

 5. Sleep

As much as our body requires movement to stay healthy, it also requires time to rest and repair.  A group of experts from anatomy and physiology, as well as pediatrics, neurology, gerontology, and gynecology reached a consensus that most adults need 7- 9 hours a day ( varies from age group).  It has been proven that inadequate sleep effects weight, mental clarity, enhanced chronic illnesses, depression, and many other negative health factors.  By tying nutrition, exercise, and mental relaxation, you will see improvement on your ability to have a good nights sleep and your overall health.

Sounds pretty simple huh?  Well, unfortunately all change is hard and sustainable change can be even harder. We are committed to help sowe invite you to reach out to one of our health specialists to assist you with outlining your specific goals to get you started on your "Better Health - Better Life"  Journey.  YOU DESERVE IT 

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