Coaching Moment #205 Focus for 10 Minutes

#205 Focus for 10 Minutes

Most of us proudly boast that we can multi-task with the best of them. But research has shown us that we lose in the end. Those who can focus on one thing, even for a short time, get more done with greater quality. So, focus for small chunks of time on one thing and see how it works for you. Be open to new behaviors and habits.  

Are You One of Them? 50%+ Dissatisfied with Job

A KDKA report (linked to this title) highlighted a finding that more than 50% of us are unhappy with our work. Wow. That is the greatest amount of dissatisfaction in the 22-year history of the ongoing report.

Reasons cited include:

• Jobs are not interesting (my interpretation....Help! I'm bored!)
• Wages are not keeping up with inflation ...(money doesn't go as far as it used to)
• Health care is skyrocketing and taking more of my pay (see above)

The first reason really resonates with me. Not only has it been the reason I've hit the bricks in the past but its also the reason many of my career coaching clients are seeking new adventures.

Good employees (those you want!) want to be challenged. They want to be equally rewarded for their work too. (Imagine that!)  They look FOR responsibility not "assistant-forever" positions with lower than livable wages and hours that would make the Department of Labor cringe.

I have clients who are willing to make less and work in non-profit- where they can make a difference or feel as though they can.

I have clients who are seeking to contribute their 15+ years of corporate board knowledge to something greater than themselves.

Now is the time. The time to seek fulfilling work that actually fulfills you. To step out of your routine and try something new in the name of enrichment.... to your life.

I really hate to see a great employee who has lost any shine to their work and their relationship to their work. We see them all the time. Help them out by telling them about this survey. They are not alone. They are now the majority. There is hope out there... for those who dare to venture.

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Image Matters: How you and your business look effects your wallet!
Social Science research proves that those who are attractive get more… more attention, more assistance and more money. What exactly does attractive mean? Attractiveness isn’t just measured in height, hair and eye color. How can each of us improve our attractiveness and our image to “attract” more clients… and more money. In this no-holds barred series you’ll learn practical tips and actionable steps that you can employ immediately to boost your personal and business growth. The series will be led by professionals in the field, may include outside guests and speakers, and will include networking with other professionals.

Cultivating the Leader in You!
There are more than 295,000 books on leadership at Amazon.com. Wow. Where do you begin?
Are you born a leader or do you learn and practice leadership? What are the top 5 qualities that a leader must possess to be effective? Who determines your effectiveness? This seminar will give you the formula for cultivating the leader in you- in an hour! Beat that!

Marketing 101 for You and Your Business!
Without marketing there would be no business. People need to know you exist and feel compelled for some reason to reach out to you- to become your customer, consumer, member, etc… How do you get the right kind of attention to drive your business in the right direction? We’ll explore marketing in today’s world at the next Champions Meeting.

To Harness or Not to Harness the Electronic Power of Blogs, Social Networking and Newsletters!
“I have a plaxo, facebook and linked in profile, I think, but what does it all mean?” Know when and what to do with those online sources such as social networking sites, blogs and newsletters. This seminar will help you navigate the confusion and headache of where to spend your time- and on what!

Becoming the Communicator You Always Wanted to Be (and thought you were)!
Its like customer service, we all think we’re great at it. But, our communication can cost us dearly when we don’t get it right. And, the rewards for doing it well are enormous. Learn the 1-2-3 strategy to better communications at home and work. BONUS FEATURE- media communications made easy. Make your 20 seconds of fame count!

Building Your Wealth in a Tough Economy: Easy Tips You Can Live With!
Everywhere you go you hear about layoffs and smaller budgets. How has the economy effected your home, job, and lifestyle? We’ll examine the concept of wealth and give you dozens of tips to build your wealth amidst the bleak outlook!

Finding Time for Greatness! A Time Management Workshop
There are only 24 hours in a day, supposedly 40 working hours in a week, and the CDC recommends 8 hours of sleep each night (that’s 48 hours each week). We are limited by time yet most of us don’t use it effectively when we have it. Finally, a one- hour workshop that will help you identify and win the time you deserve, to do the things that are most important to you. Join us at 3:30 PM, promptly. J

Leadership Traits and Principle of the Marine Corps: Leverage Military Skill and Experience in Your Business
Since its inception the military has designed world-class leadership programs and fostered some of the preeminent leaders of our country. Sergeant Lee Wagner, of Waddell and Reed, will share the leadership traits and principle of the Marine Corps with attendees. He will use specific examples from his time in the Marines and discuss the transition from the military to how he uses them in his practice today.

Crypto-effectology – Finding Your Hidden Effectiveness
We all have strengths and talents. So why are some people more successful than others? Here is a hint: it is not because they are more talented than everyone else. It is not what talents and strengths you have, but how effectively you use them. Spend an hour with us on June 16th at 3:30 PM and discover how you can leverage your strengths and talents to achieve greater success in your life!

Writing a Book: From the thought to the publisher!
I hear it all the time. I’d like to write a book. ... So why do so few people actually get it done? Its stamina coupled with know-how. It’s designing actionable steps that turn into getting the job done. Learn those steps. Finally overcome, “I wanted to…” with “I did…”

Improving Your Memory at Any Age!
I don’t know about you but if I don’t write it down, it’s GONE. I forget things if I don’t have a gadget (blackberry, note or otherwise) to remind me. Sure, its part learned behavior but also part cognitive decline… and I’m only 35! The GREAT news is that we can increase our cognitive capacity today and benefit for years to come. Let’s learn together.

Rhetoric…
What is it? Is it a good or bad thing? People use it to taut the achievements of others but they also say it as though it was just “empty talk”. Together, with a guest speaker, we’ll get to the bottom of rhetoric.

Annual Goal Setting and Achievement
That title could be boring and evoke avoidance on the part of many people… but not Champions. We are familiar with setting goals and attempting to achieve them. We win some and lose others. This seminar will give you tips and hints as to how your annual goal setting session (for all goals) should be structured. We’ll explore individual examples to find a system that will work for you.

How do you look… on paper? Resume and Bio Seminar

Your going to be speaking at your local Chamber and you need a bio stat! You want to be prepared for a job hunt if the worst occurs but you’ve not updated your resume in years. We’ll discuss current trends and give you tips to make both of these documents viewer ready.

Do it for your employees or for your clients. Pick one.

I was very disappointed this week when I called a favorite beauty destination to book a few appointments and learned they are on a week’s vacation.

Now, I understand many professions taking a week off during the holiday season- especially those who find business slow during that time. But, the beauty industry should never be off. Well, okay, I suppose between 9 PM and 7 AM its ok.

Beauty is huge business. And, women and men who are faithful patrons of such places depend on them more than their attorneys or accountants. Really. Sick, perhaps but true.

Knowing my salon the way I do, having built a relationship with them for almost 10 years now, I sadly know the reason they were closing… micromanaging got the best of them. It’s the “if I’m not there the place will explode without me” syndrome. If one of the senior owners isn’t in place to run the show… there simply can’t be a show. Sad. Very Sad. And, bad for business. Extremely bad for the beauty business.

“What about me?” I cry. When eye-brows need waxed…. honey, they need waxed. It’s not a “wait a week” kind of need. Not only did these salon owners fail to consider her clients, she failed to consider the missed income of her employees.

Now, let me express this strongly, I do believe it is totally acceptable (and good practice) to close a salon IF IT WAS FOR THE BENEFIT OF THE EMPLOYEES. If you run a salon where everyone wants to take off a particular week- GO FOR IT. Support them by making it happen- and tell all of your clients about it 60 days in advance. (Die hards are usually at the salon at least once during that cycle and that notice will be appreciated.)

But, in my case, I am 99% positive it was micromanaging syndrome that got the best of these owners. It sends the message that they don’t really care about clients (they have other customer service issues I won’t bore you with here), put themselves before their dedicated and loyal employees, and don’t trust any of their managers.

Bah Humbug.

Good thing this city has a gazillion beauty bars. My eyebrows are thankful too.

Do what is best for your employees and your clients. Even if that means you have to let go a little… it may just feel good after you do it a few times.

A Dose of Reality is Always Good

As my longtime readers know, I read the New York Times daily (thanks Matt P for drilling the importance of this into my head in 1998). For me, it shares the habitual stage with the likes of Inc, Fast Company, and Real Simple. These reads each satisfy different parts of me and they keep me sharp …and regular.

Last week the NY Times had several articles that became dinner-table talk in my house. One was titled The Women’s Crusade. It was a lengthy, high quality article about how women and girls can and will save the world- if we let them. It details the plights of women all over the globe.

Some of the stories were heart wrenching. Others offered a sense of optimism unparalleled in any story I’ve heard of late.

If you are a woman, a girl or know one… read the article before it falls off the online pages. It was a real dose of reality that may enlighten you in ways you could only imagine. Click on the title bar of this blog and it should take you there. Otherwise, search on the New York Times homepage.

As a coach, I encourage you to have a daily, weekly and monthly reading list. And, make time for it. You need to feed your brain with activities outside your office and your home, often. Read to learn. Learn to grow. Grow to be your best each day.

What’s Wasting Your Time?

Imagine I told you that you could go on your “dream vacation” but you had to leave in 1 hour. Aside from wanting your bags packed appropriately, what would you spend your hour doing?

You wouldn’t believe the things you can get done in a crunch. And, each one has to be weighed by how high a priority it is. The lower ones, they fall of the face of the earth in that next hour. (Fantastic!)

When you are about to do a task I encourage you to ask yourself the following questions:

• Do I really need to do this? If yes, what purpose does it serve?
• Does it need to be done today or can it go on the schedule next week?
• How does doing this task make me look GREAT? (Hint, if it doesn’t you may not need to do it)
• Can someone else do it? Better? Cheaper?
• What have I done in the last hour for myself?
• What have I done in the last hour towards achieving my goals?

You’d be amazed at how many things can drop off your “to do” list and never have an impact! Let them go! Feel relieved and rewarded with some extra time on your hands to do important or worth-while things.

Bonus challenge: Make a list of worth-while activities and why they are worth-while. When confronting a task, check to see if it’s on your list. Ask yourself the questions above and drop it if you can. Then, do a worth-while activity to celebrate your “harnessing your time!”

Find and Support Your Passion/s

I recently posted a video on YouTube and my Facebook account on Passion. I was prompted to post the video based on two articles in the New York Times. I highly encourage you to watch the video and then identify and support your own passions.

You can see the video by going to my Facebook account or click on the title bar of this blog and it will take you to YouTube (if anything fails, you can also search “lisa spahr” on YouTube).

Thanks.

6 Tips to A Better Job

I am so fortunate to work with such innovative clients. Yes, some of my clients are looking for work. Others are looking for opportunity… Opportunity to leave their current positions in pursuit of jobs or lifestyles that will be more fulfilling.

Now I know what you are thinking, “Lisa, why on earth would they choose to do that in this climate?” Well, because they can. You can too. Believe it or not the sky isn’t falling. Jobs are out there. Opportunities exist.

Most people will opt to complain about the market and allow the excuse to limit their potential. I don’t have those folks as clients, nor would I want them.

In the last two months I’ve had two clients choose to leave full-time, lucrative careers. One left to pursue her dream job, still in sales, but a far more risky and niche market. The other opted to pursue part-time work and focus on her family life. She did that with almost a year of thought and preparation.

Here is how you can find a better job… or dare I say “opportunity”

• Take a hard look at how you are living. What are your income needs? What expenditures do you have that you must continue to carry? Are you fulfilled in your current role/s?
  
• Identify your dreams. What would you like to do or not do with your time?
  
• Create a plan and a timeline for change. Map your dreams onto a timeline and begin your preparation today.
  
• Tell everyone you know (except perhaps your boss) about your dreams. Don’t be shy. They may know of an opportunity that exists that puts you on your path.
  
• Liquidate your “unnecessary stuff” and reduce all spending immediately to adequately prepare for the transition.
  
• Meet with people (over the internet perhaps) who’ve done it (in the specific or broad sense of what you plan to achieve) and learn from them.
  
  Here’s to a great life!

Wedding Weight.....

I promised to “weigh in” on my own challenge with the pounds and fitness as a whole. The last 6 months have been wild and wonderful- just like West Virginia, the state I got married in. I ran in a marathon. I assembled a world-class team of nutrition experts and exercise physiologists. I logged my food and tracked my exercise. I learned about my body and what it can and “has a harder time” doing via metabolic testing.

I lost pounds and inches. The wedding came and I looked and felt great!

Now, the honeymoon is in the distant past (more than 6 weeks in the past) and you ask, “How are you doing?” Great! I’m doing great!

I don’t have the numbers to tell you about- because I don’t own a scale. But my clothes continue to feel loose and comfortable on me.

The Pros: I still eat really well. I am 90% vegetarian. (Full disclosure here folks, where else can you get that today?) I graze. I eat every 2-3 hours. My meals are smaller, very healthful (for the most part) and fill me up. I love my new style of eating. We visit the farmers markets twice a week for fresh ingredients to cook with. We now eat at home 95% of the week. We used to eat out 75% of the time!

The Cons: I picked up a new client which has really challenged my schedule. Given I shut down at 5 PM to have my “honey time” with my new husband- my gym time has been cut out. I was going to the gym 4-5 times a week for at least 45 minutes and now I don’t go.

The beauty of this dilemma is that it mirrors that of what I hear from others who are challenging their unfit ways.

Here is my advice for how to manage without the gym:

Ø Are you taking 1 hour a day for yourself? (Reading, exercising, meditating, painting, …) Make sure you do. You will not be helpful to anyone if you aren’t good to yourself first.
Ø Walk more. I have now added two hours of walking into my weekly schedule. I walk to and from errands, clients, etc… Plus, I still walk the dogs (perhaps a little more diligently now).
Ø Log your food. Each bite. Make sure you know how much you are eating (fat grams, cholesterol, calories, servings, etc…)
Ø Eat better. Choose fresh ingredients you feel good about.
Ø Cook more. Don’t allow anyone to put your pounds on for you. Choose your guilty pleasures carefully- yourself. Limit salt. Limit quantities. You see where I’m going.
Ø Educate those you love. Make this a lifestyle everyone wants to be a part of. Celebrate every pound lost and every inch that’s disappeared! Enjoy tasting your food for once, not just swallowing it!
Ø Work on your home. Gardening and home chores are good exercise. Learn to love going up and down the steps- carrying things!
Ø Keep a journal. Note how you feel, what you are doing and why you are doing it.
Ø Commit to yourself! Look at photos of you then and now. Describe how you feel/felt. Imagine how you want to describe yourself and how you feel. Do it now. Tomorrow is never guaranteed.

I hope this helps you. I’m not proud of not getting to the gym. But, I’m not allowing that to be an excuse to override my hard work either. I’m not going to be over 200 pounds ever again. I’ve committed that to me!

Guessing 172 -174. New Program on Board.

I haven’t replaced my scale. Remember, the one I threw out because it was malfunctioning. So, I’ll weigh myself at the gym later today. However, I don’t expect the numbers have budged. My clothes feel the same. I don’t feel any differently either.

Since I couldn’t post my number this morning, I opted to give you a photo instead. I know so many of you check this blog with great anticipation (and I appreciate that very much!). Yes, that is me. I figure if they can do it on the Biggest Loser so can I! So many people gasped when I told them I was going to post it. Why? It’s me! Just minus a blouse! This is my shape, size, what I look like… This photo will also serve as my reminder of where I am and where I want to go. As a bonus, I have a dress that I WILL be wearing on May 22nd at I greet guests on the night before my wedding. Its tight now, but I assure you it will be fitting beautifully in a little more than 2 months.

My vegetarian lifestyle is running smooth. I have added a few vitamins to help me balance while I learn the healthiest vegetarian balance of meals for optimal benefit. I know that I still need to master portion control, smaller meals, more snacking times, and better choices all around (remember cheese is vegetarian- and who doesn’t love a fried zucchini?!). I’ve cut way back on my beloved daily glass of wine. I only have it once or twice a week.

I’ve added Metafitness. Metafitness is a science based program that is individualized to measure what calories you need each day for your level of fitness and goals; and what energy you expend each day in your own lifestyle. I wore the monitor you can see in the picture for 4 days. I learned which workouts I do that give me the most bang for the buck and got to see how sedentary really means sedentary! I’ve got to get a treadmill desk in the coming months! As I sit here and write this I realize how little movement means little payoff. Yikes!

I’m so wowed by Metafitness that I’m going to start to offer it to my clients. And, I’m going to host a workshop on it in the coming weeks. Let me know if you are interested. I’ll keep you in the loop.

I’ll get there. I’m learning every step of the way. And, I feel good about it. Those numbers will catch on soon. I know they will.

Win by Being Yourself

I was very humbled recently to learn that I was nominated as one of Pennsylvania's 50 Best Women in Business. I've only owned my business for slightly more than a year and a half. That in itself is pretty telling. I've worked very hard during that time. However, more importantly, I believe the award has less to do with my hard work than it does my genuine love for what I do.

When you are doing what you should, naturally, it shows. When you are doing what you love, it shows. You can't fake it. Its transparent.

My nomination came from a woman I met through a mutual business woman and friend. She is an extraordinary business woman who seems to know everyone in our city. She has a knack for identifying smart business women who also LOVE what they do- and they do it well. She selected 4 of these such women to be nominated for the award. I could not be more honored.

I planned my business for a brief 6 months before leaving a corporate climate. I dreamed of each facet of business and developed a game plan for how I'd approach it (even if very naive). But, most importantly, I chose a profession that was a natural fit with who I am and what I already love doing. I believe this was the key to my success.

Take chances. Try something new. But, try to stay true to who you are. Choose a profession that follows your passions, values and ideas. Have fun with it. It will show- and it will help you to be even more successful.

First Steps to Getting that New Job

As a coach, I work with a number of people who want to change professions (yes, even in today's climate). We work on identifying the areas they'd like to explore and when they are ready, we begin actively pursuing work in those fields.

I cannot tell you how many times I find people getting caught up in the details way too early. They evaluate a job posting with x-ray eyes and feel that they need to love and embody each detail to even consider it. Save your time! If it fits the field you are looking for and it fits 75% of what you'd be interested in APPLY. The devil is in the details- but that can and will be worked out during and post-interview. If you like them and they like you - there is room for negotiating most of those details anyhow.

Remember, the job description is meant to be an introduction to the job, duties, responsibilities, etc.. Different companies and fields do it differently. Some exaggerate who they want or who they don't to ward off the lazy, less than interested, absolute non-fits, and those they learned painful lessons from in the past. Others low-ball the salaries. Hey, if your going to dream- dream big! "I want the perfect person who will work night and day meticulously and I want them for minimum wage." Still others, the most reputable of firms will be honest and fair in the job ads and descriptions. (And, here's a hint- those are the ones you want to work for.)

How many people do you know who negotiated a higher salary then was originally posted in the job? I know a great many. How many people negotiated work at home hours even when the ad said, no tele-commuting or home offices. Yep, again- quite a few.

Evaluate the opportunity not the details too closely. There will be time to state your case after you've wowed them and you both agree this would be a great match.

A quick and personal story: I was honored to work for a very distinguished firm years ago in the military contracting field. When I left the founder of the firm called me and told me he'd pay me what ever I wanted to stay on board. What ever I wanted? Wow. I asked him why he'd make such a generous offer. I was far from the smartest person on staff or the greatest business generator. He said it was my initiative. I had the greatest initiative he'd ever seen and he wishes he could bottle it. Initiative was never in my job description. It had nothing, on paper, to do with my value, but it was everything to the person who mattered most. I still left by the way. It wasn't about money.

172.4 and still counting

I must confess I cringed when knowing my weigh in was this morning. I knew the numbers wouldn't be what I wanted. Not because I haven't been working hard- but because I can feel there hasn't been a budge in the numbers. My clothes feel the same and my muscle structure has felt steady too.

I have followed a mostly vegetarian diet. There were two occasions when I had meat. Those choices were made because of where I was dining at, it was their specialty. And, I'm still a foodie no matter what. So, I sampled and made no gripes about it. I still feel 1000% better following a vegetable based diet than a meat one. Its hard to explain to people. They just have to try it for themselves.

I still go to the gym 5 days a week. I added Tai-Chi and Zumba classes to the mix for a little variety. I enjoyed both for very different reasons. My exercise physiologist said that you have to change your gym routine every 6 weeks or so to keep your body working optimally. Oh, and I've started to run. Now, don't get me wrong. One of my girlfriends has a saying that I've also adopted, years ago. "This body was built for comfort not for speed!" But, I know that running is a challenge for me and it helps to speed up the metabolism. So, I run in 3 minute or 1/4 mile bursts in between exercises and weight lifting. Its super hard but does feel good when I finish.

After weighing myself this morning I threw out the scale. Not a symbolic gesture I assure you (although the thought crossed my mind). The scale gave me 5 error messages as I tried to get my measurements this morning. So I am unsure how accurate the body fat analyzer component was/is. I decided to toss it rather than rely on a faulty machine. I'll pick up a new one or just rely on the scale at the gym.

I am disappointed that the numbers haven't come down more. The other month I went into the 160's much more easily. Perhaps its my one vice- wine. I really enjoy a glass of red wine with my evening meal or afterwards. So, as a little experiment I'll stop drinking it for the next three weeks- with a few exceptions, when I'm at cocktail parties. But, I'll limit it to one glass and no more than once per week.

Now, let's check the schedule at the gym today. ..

Two Stories of an "Improbability" that was far from an "Impossibility"!

Two tales of improbable being proved wrong... or simply proving that the improbable doesn't also mean impossible, just unlikely.

Story one: Did you see that game? THAT game, last night? The last few minutes were incredible, yes. But, I was most impressed with play at the end of the first half. The Cardinals were 2 yards (6 feet!) away from a touchdown and Harrison (Steelers) intercepted the ball with this great catch and he just took it! He took it all the way from one goal line to the other. He was dodging people left and right, hurdling bodies.... it was almost a dance- although a quite fast dance. It was incredible! Even a novice football watcher like myself knew I was watching something magnificent. Harrison is a line backer. They don't usually run - and not like that. That guy defied all the odds.

Story two: Syrah Jayne (my dog in the picture) may look pretty comfortable on the couch but she's had a very long road. I found her at a homeless dog shelter in Virginia in 2006. All that we knew of her history was that she was found living on the streets. I can tell you that she was also severely abused by someone, probably an entire family or community. She had fishing line still embedded in her tail where they tried to cut it off; she didn't speak for months; she cowered in her own shadow when you even looked at her. It was pretty awful for a while. She acted as if she just wanted to melt into the carpet. One of my friends was walking with Syrah and I one day and he asked it it wouldn't have been more humane for someone to "put her down" rather than live like this. Loving Syrah, that notion was absurd to me but on another hand I understood that he meant no harm. Syrah has had a long road but she actually has found joy in much of it. Today, you'd call her "shy" but apart from that you wouldn't notice anything different about her. I call her my symbol of resilience. If she can learn to love and trust again, anyone can. She's defied the odds to.

We defy the odds all of the time. When things look unlikely they still have a chance. They are not impossible. The words are very different with clearly different meanings. When you face an unlikely or improbability, that is the moment to pull all of your energy together, focus and go after it as though it was the last opportunity you had. What do you have to lose?

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!

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!