I looked around this group of leaders in the room.  WOW.  Here was a group of people who have the potential to lead the business in the future.  Here was a group of people who are leading teams of hundreds, even thousands, of people.  Here was a group of people who are selling millions of dollars worth of business.

But I wonder sometimes – do they realize how great their potential is?  No, not how great they are (that’s ego talking), but how great they can become? Do they realize that they are sitting in this room because the current company leadership wants to help them to become their best?

Being a leader isn’t easy.  Many times, we don’t have great role models.  It’s hard enough to just get YOUR work done every day much less worry about what other’s are learning from your actions.  And, unfortunately great leadership efforts sometimes go unnoticed, ignored and woefully unrewarded.

But it’s the person who stops saying,“I wish things could be different in my life/work/with my boss/etc.” and takes action to make them different, who is on their way to greatness.

They tap into their potential.  They will have a following.

We can all be leaders – it just takes looking at the world they way you want it to be and taking action to make that happen.

Quick Hit Health: Find your inner leader

Think about something you “wish could be different” – personally or professionally.  Now do one thing next week to make it different – even if it’s not popular, accepted, or what everyone else is doing.

Monday morning came as quickly as Friday night went.  I woke up to the usual Monday morning mind explosion.  You know the one.  Before your eyes are even fully focused, your mind has created a list of things that should have been done already.

These feelings of dread and overwhelm quickly moves from your brain into the pit of your stomach.  Even if you wanted to snooze those extra 10 minutes you were allowed, you can’t.  You are in panic mode.  You are already wasting precious time.

There’s nothing like waking up on a Monday morning already feeling mentally exhausted and physically sick.  Breathe, meditate, exercise – not going to happen as long as you are completely weighted down with the pressure of your upcoming week.

So, how DO you get through this?  How do you channel that negative, anxious, stressed out energy into positive, recharging and focused action?  The List!

I’ve used this approach for years now.  – from my college days to my corporate days to my current entrepreneurial days.  It works.  I swear by it.

You need to create a place to take all of what’s on your mind and capture it.  You need to shift it from taking up valuable real estate in your mind to putting it somewhere else.  You need to take it out of your head so that it stops taking control of your actions and emotions.

You need to write it down.  Every single thought that comes to your mind, write it down.  No particular order.  Personal or professional.  Kids to dos or work projects.  Reminders for next weekend.  Whatever it is, just write it down.

PHEW!  Yes, out of mind, but now you have a terribly long list sitting in front of you!  Before that anxiousness creeps back in, start grouping your list.  Personal.  Important.  Urgent.  Must do to stay alive.  Whatever titles work for you.

Then, look at your list/groups.  What can you move to next week?  Yes, I know.  You really want to get it all done this week.  You really should get it all done this week (that is your mind talking, not me).  The reality is – you won’t get it all done this week. So, deal with that reality and move some stuff.

What you do now is up to you.  I like to go get a cup of tea.  Then, I sit back down and identify where in my calendar I will have time to do all the things on my list.  If I realize I won’t have enough time, I move some non-urgent things either to next week, or off the list entirely.  Oh, and don’t forget to save some time every day for the unexpected!  If the unexpected happens, you are ready for it.  If it doesn’t, well, you have some time for the rest of the list (or, an early dinner!).

Then, I dive in.

Don’t let Monday morning anxiety and overwhelm set the tone for your week.  Take control, make a list, scrub the list, schedule the list and then dive in.

Quick Hit Health: Monday Morning List Building

Right now, open your calendar for Monday.  Now, schedule time as early as you can in the day to do the list building exercise I outline above.

Then use that list to take control of your mind, your body and your week.

The business-coaching group that I’m a part of is made up of an amazing group of women entrepreneurs.  We get together every three months to learn how to hit our business goals, share ideas, help each other through ‘blockages’, and grow together as entrepreneurs.

It’s always an intense time for me.  You all know me – type A personality, recovering perfectionist, struggling to always remember to work ‘smart’ not just ‘hard’.  While I wouldn’t trade the 21 years I spent in the corporate world for anything, those years did serve to only support the idea that more was really good.  More was better.  More was what set you apart from your peers.  And more was what you got paid for.

I am growing a lot as a business owner and entrepreneur.  I’m finding that my growth is anchored in my learning that what I define as enough IS enough.  I have my goals.  I have my desires.  And I have to work for those.  But, I don’t have to do everything that everyone else thinks I need to do to be enough.  And, when I really get to the heart of it, it’s ME who thinks that everyone else thinks I need to do more.  Wow.  Read that again for full appreciation and impact.  That’s a breakthrough.

I’ve been sitting with this ‘enough’ idea for a while.  In fact, when I take the time to really think about it, I realize that most of my health practices reinforce the idea that my ‘enough’ is pretty great.  It’s when I let the health slip that I start to question if I am really enough.  Let me give you an example.

Taking time out of my day to exercise – be it in the gym, going for a walk, attending a yoga class or taking a bike ride with my husband.  While my initial feelings are of guilt (yes, those never go away, you just learn to manage them better), I do it anyway because I know that it’s what my body and mind need to stay healthy.

As I rationalize my guilt on the way to the gym, during my walk, in the first 10 minutes of yoga before I’ve hit my ‘place of peace’ or during the first 10 minutes of my ride, I list in my head what I HAVE accomplished that day, that week, in my lifetime.

I’ll say that again – I list what I HAVE done – not what I HAVEN’T done.

By listing all that I have done, I realize that I’ve done a LOT!  I helped clients, I wrote my newsletter, I submitted proposals, I had dinner with my husband, I talked to my parents, I sent a card to my niece.

So, I did enough!  I did A LOT, which for me, is enough.  I will continue to do more after my exercise.  I will wake up tomorrow morning and do even more.  But there comes a point where you have to realize – you are enough just the way you are and with all you have already done.

I know I have a list of readers who think a lot about how they haven’t done enough, contributed enough or been enough every day.  You are hard drivers, perfectionists, people who want to make a difference in the world, and people who don’t want to let anyone down.  People who are MORE than enough, who do MORE than enough and who strive to give MORE than enough.

I ask you all to stop, breathe (or exercise, or drink some water), and list all the things you have done today, yesterday, this past week, in your life.  Then look at that list and realize that you did enough.  You are enough.

And, enough really is enough.

“I became an overachiever to get approval from the world”  ~ Madonna

Quick Hit Health: Make your Enough List

Make your Enough List:  stop, breathe (or exercise, or drink some water), and list all the things you have done today, yesterday, this past week, in your life.  Then look at that list and realize that you did enough.  You are enough.  And, enough is enough (at least for now).

Now, let it go.

That question was just for you to answer to yourself.  In answering it, I ask you to be hard and gentle on yourself at the same time.  Here’s why.  Hitting your goals requires discipline; don’t let yourself off that hook!  However, even small steps toward your goals are good ones – so celebrate all that you have done.

Now, put that all aside.  In these past four months things have gotten busy for us all!  Whether you’ve hit your goals or not, it’s a great time for us all to stop, breathe, and get back to our health basics.  Remember, health is not hard.  Don’t make it hard.

There are 5 basic actions that you should always take to stay in good physical and mental health:

1. Drink water – for energy, mental clarity, hunger control, keep the body moving fluidly (no pun intended).
2. Eat whole foods – the closer a food is to it’s whole state, the more nutrients you get, the easier it is to digest, and ultimately, the less of it will stay in/on your body as fat.
3. Move your body – even if it’s for 10 minutes one day, get the oxygen moving around your body and see the pounds come off, the tension relaxed and the productivity kick in.
4. Breathe – deeply!  Immediately see how your body relaxes?
5. Focus on the important and the positive – and let go of other people’s negativity and urgency.

I promise you, if you do these 5 things every day, you will have more energy, look better, get more done, sleep more restfully, have more fun and ultimately live longer.

Seriously, it works. Heck, I’ve bet my career on it!

Success is a matter of understanding and religiously practicing specific, simple habits that always lead to success.
~ Robert J. Ringer

Quick Hit Health: Get Back to Your Basics

Take time this weekend to review the list of 5 basics above.

For each item that you are doing every day, congratulate yourself!

For each item that you have let slide, make a plan for how you will get it back into your daily routine next week.

Anchor back to your basics, and you are back on your way toward hitting your goals.

From the minute I put my feet on the floor in the morning I had been doing something productive.  Even my quick 5 minute ‘break’ between calls was spent making the bed and picking up the living room!  Emails, clients, proposals, errands – the more I could fit into the limited hours of the day, the more productive I felt!

Until around 4pm.  I hit a wall.  It was time to write my newsletter.  I had one hour scheduled to get it done.  I sat down.  My mind was dry.  I started to panic.  How will I ever get my newsletter done if I had no idea what I was going to write about?  I looked at the clock – 10 minutes had gone by already.  Great.  I’m screwed.

I got up.  I stretched.  I took a deep breath.  I got a glass of water.  I sat back down.  Nothing.  Absolutely nothing was happening in my brain.  It was just a blank wasteland.

It’s very warm in Boston so I had all the windows open.  The breeze not only felt heavenly, but the smell of the trees blooming was overwhelming beautiful.  I wanted to go outside.

But I couldn’t.  I had a newsletter to write.  Back to work Gayle.  You can reward yourself with a walk AFTER your newsletter is written.

I tried and tried.  Then finally, I cracked.  I didn’t care that the guilt had overtaken my mind.  I didn’t care that I was going to screw up my schedule.  I needed a Grande Iced Green Tea, non-sweetened.  And I needed it pronto.

I packed up my computer, put my headphones in, slid on a pair of sandals and out the door I went.  I had the most beautiful 5 minute walk to Starbucks down the road.

Grande Iced Green Tea, unsweetened, in hand, I found a table in the back, spent a few minutes people watching, then opened my computer.  There it was.  Freedom.  My brain started working again.  It started to flow.

Yes, the irony is that my brilliant newsletter idea is to remind us all that sometimes taking a break, getting comfortable and treating yourself BEFORE you actually accomplish something is exactly what you are supposed to do.

We all need a Starbucks run every now and then.  I encourage you all to take one when the mood strikes.  But, don’t get your coffee/tea ‘to go’ – sit, look around, talk to a friend or colleague, treat your team to a quick break!

You will be amazed at how much more refreshed, creative, energized and subsequently productive you will be for the rest of your day.

In fact, I think I’ll stay for one more.

Slow down and everything you are chasing will come around and catch you.  ~John De Paola

Quick Hit Health: Take a Starbucks run …

Big project?  Major deadline?  Back to back commitments all day?

Treat yourself (and your family/team) to lunch out, dinner out, a quick trip to the ice cream store (mind your portion size!), or go for a Starbucks run.

The world will make much better sense if you do.

Two weeks ago, I noted that I’ve been trying to slow down a little and really listen – to my body, my intentions and my energy.  I’ve talked further about listening to your body and your intentions – now it’s time to tap into that energy.

Energy?  What exactly IS energy?  For most of us, it’s something we had enormous amounts of back in our early 20’s, started to lose in our 30’s, and for those of us over 40, are convinced that energy exists in the form of our daily dose of caffeine.

But, the energy I’m referring to this time around is the energy inside us.  It’s the energy that defines how you are going to approach every day.  It’s a force field that protects you from how others impact your priorities and goals.  It’s something that you tap into when you need to remind yourself of your ‘why’.

Try tapping into this energy right now.  Grab a pen and a piece of paper.  Now, write down the most stressful thing that happened to you in the past 24 hours.  Good.  Sit with that for a moment and notice how you feel.

Now, write down one thing that you are most grateful for from the past 24 hours.  No judgement!  It can be as simple as “I’m so grateful that I got to watch my favorite show last night on TV”.  Good.  Sit with that for a moment and notice how you feel.

What you are feeling is how your internal energy changes.  Most likely, the stressful situation may have you feeling negative, tense or angry.  Conversely, your gratitude situation most likely had you feeling happy, maybe smiling and relaxed.

Positive energy is a very healthy thing – mentally, physically and for all of your relationships.  It will help you lose weight, open your brain up to creative thinking, support a decrease in heart attacks and make others want to be around you constantly.

It will also clear a path for making great things happen in your life – professionally and personally.

Positive thinking evokes more energy, more initiative and more happiness.

Quick Hit Health: Gratitude List

Every morning, start your day with some positive energy.  List 3 things that you are grateful for (or feel positive about).

Write them down, enjoy them, then start your day on the right energy level.

Life gets so busy! Work, family, basic chores to stay alive, personal tasks – it truly is amazing how much we actually get done in one day. But, how often do we stop and really think about what our ‘intentions’ are for doing all that we do?

Again, remember who I am! There isn’t a time management system that I haven’t tried. There isn’t a work/life balance book I haven’t ready. And yes, many of those techniques work.

But recently I’ve been reading less about how to classify the urgent from the important and more about how to realize your life’s INTENTIONS.

I relate intentions to the question “What is your Why?” I’ve written about this idea before – that we need to sit and really understand what our WHY is in life in order to really identify the important. Why do you work? Why did you have children? Why do you do what you do every day?

Your intention, your why, is what makes you feel good when you think about spending your energy. It’s what gets you out of bed in the morning. It’s what allows you to stop working just to get things done – it defines what the right things are to get done, and allows you to let go of the rest.

Find your intentions and you find your keys balancing your work, your family, your health and your life.

He who has a why to live can bear almost any how. ~ Friedrich Nietzsche

Quick Hit Health: Listen to Your Intentions

Set aside10 minutes in the next week, preferably in the morning before the chaos of the day has derailed you.

Answer the following question to yourself: Why do I work? And, for those of you who answer ‘for the money’, take it a step further and ask yourself why you want that money. Really get into yourself – understand what it is you are looking to leave as your legacy in this life.

Write down your answer(s). Then, let your answer guide your To Do / Not To Do list every day.

A quick update on my progress to losing my ‘winter coat’ prior to the end of May:  a sore back, a crazy schedule, a bit of guilt, and a lot of ‘beating myself up’ has resulted in not a lot of progress.

Two weeks ago, that situation was really bothering me.  So, I decided to follow the advice I always give my clients:  listen to your body.  When your body doesn’t feel good, your mind tends to take over and start to bully your body.  What your body needs is for you to tell your mind to ‘lay off!’ for a while, and really tune into listen to what your body is saying.

Here’s one approach to body listening (and the one I find most useful).  Set your alarm for 10 minutes earlier than normal.  In that extra ten minutes, lay in bed on your back in a fully relaxed position.  Now, tell your mind that it can take the next 10 minutes off, and start at the top of your head.  Visualize yourself scanning your body, slowly, from the tip of your head to the bottom of your feet.

Is your face tight?  Is your neck sore?  What about your shoulders?  How does your stomach feel?  How did your stomach feel as you went to bed the night before?  What about your lower back?  Your legs?Your knees?  Are your feet tired?

Listen to the inside and the outside of your body.  Your bones, your muscles and your organs.  Really take inventory on how you feel.

I like to then quickly write down my observations – neck tight (probably stress), lower back sore (need to pay more attention to my form during my workouts), stomach ok (diet has been good), left knee a bit sore (ongoing issue for me reminds me I haven’t done my strengthening exercises in a few weeks), and my feet – ugh, I totally need a pedicure!!

Now, use this information.  Be good to your body.  If it means cutting back on exercise in lieu of stretching or yoga for a few days, do it.  If it means eating healthy food because your stomach felt bloated last night, do it.  If it means getting a pedicure – well, do that immediately!

Try to do this for a few days in a row.  Give your body the attention it deserves.  By doing so, I guarantee it will repay you for your kindness.

One week of listening to my body and what happened?  My jeans fit better, I stopped reacting to all the things I can’t control, and yes, my toes are now a beautiful ‘Fire Engine Red’.

Our own physical body possesses a wisdom which we who inhabit the body lack.  ~  Henry Miller

Quick Hit Health: Listen to Your Body

Try the exercise I describe above.  See what you find.  Write it down.

Then give your body what it needs.

If you need help, you can always email me!

gayle@newhealthbygayle.com

The theme of this International Women’s Day celebration was “The Path Forward”.  It was supported by the idea that there is not one RIGHT path forward, but in fact we all have different paths that we need to define, create and follow to our success.  And important note:  Success is as WE define it for ourselves, not how others define it for us.

For those of you who have followed me, you know how to find your path, right?  OK – I’ll review:

• Set your goals
• Be clear on WHY these are your goals (What is your WHY)
• Put a plan in place to take you from where you are to where you want to be
• Execute your plan

Your Plan is your Path.

One important topic we discussed at length during the women’s day celebration was SUPPORT to keep you on your path.  Support was defined in many ways – from hiring a house cleaner to mentors and sponsors to guide your career.   One woman talked about the support she got from her Health Coach!

After all, you can’t do everything yourself.  You need help.  You need people who have been where you want to be to teach you and support you.  You need people to help keep you on your path.

Because being clear on your path is just the first step in the journey.  Travelling the path is hard work.  Reaching your goal is a feeling you never want to let go of.

Until you start down your next path.

“Man improves himself as he follows his path; if he stands still, waiting to improve before he makes a decision, he’ll never move.”

Paulo Coelho

Quick Hit Health: Get Support

Wanting to walk your own path to more control over your health, career and life?

Click here and tell me you’d like someone to help you stay on that path, and we’ll get a plan in place today.

gayle@newhealthbygayle.com

Yes, I’m proud to be an American (most of the time).

While this is not the time or place to air the full list of ‘non-proud’ moments, it is the place to highlight one – Health.

It’s no secret that most of the rest of the world is healthier than the majority of the American population.  Why?  Because they:

1) Eat less.  I think about our time spent in France hiking a few years ago.  Our diet was luxurious – bread, cheese, foie gras, more foie gras, something chocolate and decadent for desert.  While I ate it all, I never felt full.  This is because the French serve small amounts of fresh, quality food.  They eat less – they enjoy it more.

2) Eat fresh.  In the small towns of Europe people don’t have a local Stop & Shop just around the corner.  They have local markets with local fresh ingredients.  Eating whole foods is a corner stone of health.  You don’t get much more ‘whole’ when it’s just been pulled out of the ground.

3) Eat with family.  Even in these days of moving too fast, many cultures still prioritize the family dinner.  Eating together fosters a sense of belonging and community that has been shown to lower stress, prevent disease, and support longevity.

4) Eat more ‘good fats’.  You’ve all heard about the benefits of the Mediterranean diet.  It’s not so bad when you think about it – good fats (olive oil, fish, nuts), lean proteins, antioxidant-rich fruits and vegetables, and a moderate amount of wine.

5) Eat more slowly.  By taking 20 minutes to complete your dinner (even if it was take out pizza!), you can lose weight and better your health.  How?  You’ll wind up eating less, because you fill up quicker, and digesting easier because you are enjoying your food – not inhaling it while driving a car all stressed out about what’s next in your day.

Americans can learn a lot from our friends around the world.  The next time you look at your health care premiums, or have to hear the 2012 Presidential hopefuls talk about health care, take matters into your own hands.

“Health is not valued till sickness comes.”~ Thomas Fuller

Quick Hit Health: Eat Slowly

I’ve been focusing on trying to take 20 minutes to eat my dinner every night, and I have to say, it makes a difference!  I’m fuller faster, I’m relaxed and digesting well, and I feel like I was able to de-stress a bit from the day.

Try it once this week – on any meal.  And before you say, “I don’t have time to spend 20 minutes eating”, stop.  It’s JUST 20 MINUTES!  I promise you, you have it.  You just have to take it and do it.