Don't Sweat the Small Stuff.... but what is small?

We've heard it a million times, "don't sweat the small stuff!" And, I agree. But, I think its important to first examine what the small stuff means... to you, to your partner, your friends, your clients.... we may not all be on the same page as to what constitutes that famously small stuff.

What does the small stuff mean to you?

To me, the small stuff includes things like: a not-so-perfect haircut, a not-so-perfectly picked up or ultra clean house, not winning at everything, not having the BEST of some gadget, and not being so perfect. I try hard not to sweat my small stuff.

But, small stuff is pretty subjective. Your friends/partner/clients may have a different perspective of what small stuff is.

Its critical to know what matters most (and least) to those those who are important to you.

It may be super important to them that they get a call back within the hour if they leave you a message. You, on the other hand, may feel a day or two response is adequate.

You may try to avoid the small stuff by ignoring it. They may prefer to talk about the small stuff to get it out and move forward.

Think about what small stuff means to you. Don't sweat it.. for you. But, also know what it means to others so you don't lose something or someone important to you.

174 and 3% body fat down

So, the scale isn't playing as nicely as I'd like. :) I'm only down a few pounds. Not the 10 my body is telling me I've shed from all of the exercise I've been doing. :) I say that with a joking smile.

It continues to be a really enjoyable journey, no matter what the scale says. The great news is that my body fat is decreasing. I have a scale that tells me how much I have- along with other measurements. I've dropped my body fat into an acceptable range according to body fat charts. Great!

I've adopted a new diet and am really enjoying it. I have a lot to learn to maintain healthy eating habits- and incorporate the variety the body calls for. When I was a vegetarian years ago I did it all wrong. Can anyone say pizza? Vegetarians can be fat too you know. But this time I am incorporating foods I've not experimented with before. I'm staying away from dairy (for the most part) which was often my fattest intake of the week. I really love cheese. :) Now, I eat vegetarian out (with only two slips in the last two weeks) and vegan when I cook at home. I feel great about that.

This morning, as I came back from the gym, (Yes, I got up at my usual 6 AM and hit the gym right away), I passed McDonald's. The drive through was packed! I felt great knowing I wasn't in that line! One of those meals would have erased my gym work for a few days! I recall the days of working mostly out of my car, as a mobile therapist and again as a researcher, when multiple daily meals came from fast food! Yikes. Those days are long gone!

I am very proud of my gym routine- the fact that I make it a priority every day. In fact, its about making ME a priority every day. That feels great. I was in DC for 4 full days and two of them we made it to the gym! Two out of four isn't bad. Four out of four would have been better but I won't beat myself up. It was a mini-vacation.

My exercise physiologist has given me a new program after modifying the last one to my and my gyms needs. I started that this morning. I work hard when I'm at the gym. Can I work a little harder, yes.

So, in a nutshell, the past 3 weeks have been full of proud moments and a few small failures. I think I have to work ten times harder to reduce my portions. I haven't paid enough attention to this. I really love food! But, I know what I have to do.

Oh, and breakfast.... while that line at McDonald's was busy with morning commuters... I have come to enjoy a 1/2 grapefruit broiled with honey on top for my breakfasts! Today, I switched up for a little variety... bran cereal with almond milk (non dairy).

I know so many of you are monitoring this blog to cheer me on and to find your own inspirations- welcome and enjoy! I hope you are enjoying it as much as I am. It feels good to reclaim yourself!

Change can be a Difficult Choice.. and the Wrong One too.

This week I was a honored to attend the Salute to Heroes Inaugural Ball in Washington DC. The Salute to Heroes Ball is not an "official" ball but it has welcomed the President, Vice President and their respective spouses since it began in 1953.

This particular ball is so very special because of its honorees, the Congressional Medal of Honor winners. This award is the highest military honor to be given to anyone, and is often done posthumously. This year we had 48 Medal of Honor recipients present at the Salute to Heroes Ball. That is almost half of those who are still living. It was incredible to be in that room.

Where does change come into play here? Well, this year was different because the incoming President (whom I voted for) did not attend the Ball. He attended others but not this one. This was the first time in history that the President did not attend and spend a few minutes honoring these heroes. So many of us were disappointed.

Clearly, his schedule was packed. Clearly they were off course with timing that day. Clearly everyone wanted him at their ball. ..... Yes, all of that is very true. But, his decision to not attend this Ball, made in the days ahead when he sent a letter to the leading host organization with his regrets, has profoundly impacted many of the people who were there. Remember, I said I voted for him. I wouldn't set him up for failure or look for areas to complain about... but he has given me one for the record books, literally.

This lesson is not just for people in high power, like our President. This lesson is for all of us as we change things in our lives or make decisions that others are anticipating another course of action. Beware. Your decisions and actions may appear subtle to you but they may severely leave a bad taste in someone's mouth. Someone, who you may need to call upon in the future for a need you have.

Personally, I'd rather have a celebrity mad at me for not shaking hands than look away from the men and women who have served our country so honorably. And, did I mention that we are at war? Even President Clinton came to the Ball when it was his time! The argument could go on but what is done is done. President Obama missed a wonderful opportunity and failed in his responsibility to honor our nation's greatest veterans.

Remember, you are responsible for your decisions and your actions. Take them seriously. Consider the negative consequences before acting.

Live from Washington!

Dear friends,

I'm writing to you from D.C. We're here for the Inaugural events and the great company of friends.

I can't begin to tell you how good it feels to see friends you haven't seen in a while. I knew I missed them but I suppose I didn't know how much- until we were catching up, laughing and sharing. Its been a wonderful vacation being here.

We'll be going to the Salute to Heroes Ball this evening. I'll be sure to take pictures and post them upon my return to my office.

Lisa

Putting Life in Perspective

The Miracle on the Hudson is all over the news. As it should be.

The 150 + passengers and crew members are "very lucky" as my partner who works for the FAA put it. As he thought about how lucky they are to be alive, I thought about something else.

I thought about the amazing gift they've been given. The gift of an event, tragic as it was, that allows them to put their life in perspective in a matter of moments. I would imagine for a few months their lives will never be the same. They will look at things differently. They will have a surreal experience of knowing it could have had another outcome.

I know that because I had a similar experience years ago. Anyone who has not genuinely experienced "those moments" when you realized this could be your last breath, may have a hard time following what I'm saying. Those moments feel like an eternity. You think about your loved ones and how they'll morn over how it ended for you. You think about the 1 or 2 people you love more than anything in the world. You'll pray. You'll look at the strangers around you in a new light- if you can see them. You'll feel helpless. At least, I did.

Remember that tomorrow is expected but not guaranteed. Put your life in perspective as though you had 30 days left on this earth- or 30 minutes. What would you do? Say? Be?

Life is really a gift. Let's never forget that.

Women and Goals

72% of women say happiness lies in making progress on their goals, even if they never achieve them. Wow. (This was just another nugget I found packed into January's Real Simple.)

As women, we love to feel productive, accomplished, moving forward. Therefore, this headline should not be surprising. However, as a coach, I'd like to see more goal achievement. Imagine how happy she'd be then!

There are several keys to goal achievement:

1. Write out a measurable goal (i.e., I will lose 10 lbs in 3 months -April 2009.)
2. Plan the goal on a daily or weekly scale. (I will lose 3.5 lbs a month, less than 1 lb each week.)
3. Enlist the help of friends, family, and a coach.
4. Start each day reminding yourself of your goal and what you can do that day to work toward it (exercise, plan meals, eat healthier, cut out bad foods....).
5. Dedicate time each week to think seriously about your goal, document your progress, and prepare for the following week with your goal at the top of your mind.
6. Celebrate each win along the way. And, don't beat yourself up for small mistakes along the way. No one is perfect.
7. Prepare for your goal achievement (in this example, buy something new for your new figure.)
8. Finally, Achieve!

Wishing you all happiness.

I host the Champions Series which is an ideal program for men and women who want to grow and develop in their personal and professional selves. The series has a monthly topic and related seminar delivered on MP3 file or CD through the mail. The program includes a private, monthly coaching call where we focus on your specific goals. Join today at http://www.spahrconsulting.com Membership is only $39 a month.

It is Real Simple

It is Real Simple... the magazine. I love it. I have been reading it for years.

The January issue particularly speaks to my heart as a coach. They asked women what was on their NOT-TO-DO list for 2009. Here's a sampling...

• I won't over commit.
• I'm going to stop being a people pleaser.
• I won't do office work at home on Sundays.
• I will stop saving things for special occasions.
• I will not make the same promises I have year after year. This year I'll be less judgmental, take the dog out more, and overlook my husband's inability to fold towels.

I love them! We are finally getting it! The best thing you can do for yourself, your family and your career is to STOP. Stop what you are doing. Do an analysis of what it is that you do everyday. And, then refine it to be more powerful, more productive, more meaningful, healthier, happier, etc..... (what ever it is that YOU need now) even if that means slowing down!

Enjoy your life. Don't let it slip away.

173.2...177...175 ???

There is truth to numbers. Yet, don't let the numbers run you. If no one famous said that yet, let it be said by me now.

Let's talk numbers first.
The other day, perhaps Friday, I weighed myself out of curiosity. The digital scale said 173. Fabulous. This morning it said 177. Not so fabulous. I went back to the scale a little while ago to get my water weight and other measurements via the digital scale. It said 175 and then gave me an error code for the other measurements. So, I will weigh myself at the gym and get new batteries for my scale. What ever the numbers say, I feel awesome!

Why do I feel awesome when the numbers aren't budging?
Its simple. I've reclaimed my life. I'm still hitting the gym at least 5 days a week for one hour each time. I do cardio and strength training. I'm hoping to add some yoga in there this week. And, I've severely modified my eating habits. I'm finally taking full responsibility for everything that goes in my mouth, thus into my body.

Since I last blogged about my weight...
The first week I was good about going to the gym but my food intake was still in need of serious overhaul. The second week I was plagued with a slight injury but very motivated to get back in the gym and get my nutrition on board.

Near the end of the second week I read Skinny Bitch, the book. (Which I recommend with a few caveats. Its not for the faint of heart. It promotes a strictly vegan lifestyle and tells you a million reasons why you should do so. Its for those who are serious about reclaiming their lives and willing to make equally serious changes to their lifestyle.) For me, that book revolutionized my eating habits and thoughts about food. I've been a vegetarian before so it wasn't that far off from what I was used to, although it was years ago. Since reading it, I have maintained a vegan diet with only a few episodes of feta cheese on two of my meals outside the house. I am not opposed to having fish at least once per week- so I doubt I'll stick to a strict vegan diet but I like many of the other vegan choices and believe it will make up at least 75% of my eating habits.

I considered Nutrisystem until I read Skinny Bitch. And, my partner wasn't on board with Nutrisystem- which I would have wanted had I gone with it. He convinced me that we should just make better choices and prepare for meals to cook at home. In hindsight, I wouldn't have been satisfied with Nutrisystem after reading Skinny Bitch. I'm much happier with my current choices.

I added a food log to my outlook notes. I note everything that I eat or drink (outside water- which I drink plenty of anyhow).

I enlisted the help of a professional, Patty Dietz, an exercise physiologist, to give me a FREE one month membership of online health guidance and advice based on my personal needs. If you want to reach Patty please email me.

I can't tell you how good I feel. I think making the food choices that I've made have allowed me to feel better instantly. I was grocery shopping for my new lifestyle last night and enjoying so much of it. I read each label and put it down if it had too much sodium (I had high blood pressure years ago when my weight was higher), too many calories, too much fat in proportion to the calories, not enough nutrition, and if I didn't like any of the ingredients. I feel great about what what went in my cart, my car, my home and ultimately will go into my body.

And, I love going to the gym. The best feeling is when you are in bed and you stretch and you feel a muscle you haven't felt so prominently in ages!

I'm optimistic that the numbers will catch up with how I feel in the weeks to come. I'm not worried. I'm just going to stick to my new food lifestyle and my gym routines. And, I'm going to keep feeling great!

Let me know how you are doing!

Recall Your Early Motivations to Foster Progress

As you are starting a new year, you are likely clearing out files and such from years past. I encourage you to take your time and review your early work for renewed inspiration.

If you are a business owner:
Review your thoughts, drawings, notes, emails and other work that you did before the start and in the beginning of your business (or a particular project).

If you are a student:
Review your early writings and other work.

If you are a parent:
Review your journal and/or thoughts of parenting before the children arrived.

If you are a professional:
Revisit items that talked about where you wanted the world to take you. What were your expectations and dreams before life got hectic.

The reason for you to do this is multi-fold:

• You'll revisit why you began the journey. What did you set out to do? Or Why?
• You'll see progress and change. Some you'll like and some you won't. Take this time to think about your new directions.
• You'll see your values, beliefs, and ideas at their rawest. Have they changed? Have you totally lost them?
• You'll get to slow down to evaluate the roses before moving forward. In doing so, you may choose a slightly different path.

Enjoy the adventure.

Make sure you are putting your best foot forward-for yourself- each and every day!