Meeting Your Goals in 2014- Is a Vision Board the Answer?

As part of my personal goals, I joined a Challenge group to help me work on health and wellness goals.  One of the assignments in my Challenge group was to write down goals for 2014.  We all know that writing down goals makes it a lot more likely that we will follow through.  To take it one step further, lots of people in my group created vision boards.  The assignment required us to think about our goals, write them down, and then make it a bit fun by adding pictures.  I decided to do some research on vision boards and their effectiveness.  I found a lot of information, and several articles that strongly argued why vision boards don't work, but overall, they can be an excellent tool in organizing and sharing your goals.  Below are some guidelines on creating the vision board itself and then some thoughts to follow to increase the likelihood that the goals you create on your board will be the goals you reach this year.

Creating Your Vision Board

Find Image Sources

You can create vision boards online or with the help of software. If you want to go old school, get out some old magazines, scissors, glue, and posterboard.  Do some planning before you glue them down.  If you want a digital vision board, search for images on websites you frequently visit or use keywords of goals you have in mind. 

 

Allow Your Unconscious Mind to Help Out
There are two basic procedures involved in creating an effective vision board. First, instead of scouting familiar images, look for the unfamiliar. Don't over think it.  Just page through a magazine (and walk through the world) noticing things that trigger physical reactions: a heart thump, a double take, a gasp. 


Let Go Mentally and Emotionally. 

Stop thinking about it. Enjoy this process in preparation for working on your goals throughout the year.  Put on some music or a movie you enjoy and create away.

Use the Vision Board as the Big Picture

A vision board simply by itself is not going to manifest all of your hopes and dreams. It still takes hard work, effort, and consistently reevaluating how to reach your goals.  It also takes some faith and some self-confidence.  See below for additional ideas on putting the vision board into action.

 Putting Your Visions Into Action

Focus on the process, not just the finish line.
We've been taught to focus on the cars, houses and money. But all of those are RESULTS that are caused by something else.  Concentrate on what will produce results, rather than on the results themselves.  If you want to lost 20 pounds, it is unlikely that you will do that just by thinking it. Rather, form a plan to eat healthier and exercise as a means to being 20 pounds lighter.
  
Get connected
Identify your key strategic partners to help you get where you want to go, and stay connected with the.  Especially when you feel like you are not going to reach your goal, leaning on your support people can reignite that sense of motivation. 

Do one thing at a time
"By the inch, it's a cinch. By the yard, it's hard."  We are a society of multitasking and my theory is that all of the multitasking is the main reason we are all stressed most of the time.  Pick one thing at a time- one goal for the day, or one task for the hour.  Breaking it down will help you keep your focus, and be more productive.
 
List your Whys Write WHY you want to succeed. These can be things like spending more time with family, that new car, or to be more present in the moment.  Understanding the WHY behind your goal will give you that motivation and keep you going more than surface level reasons.


 My Vision Board for 2014

 

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My Secret to Breaking the Starbucks Addiction

I have been trying to decide how I want to use this blog- do I use it for health and fitness for my Beachbody clients?  Do I use it with mental health information for my private therapy clients?  Do I use it for a place to talk about things I find interesting?  I think I have decided to use it as all three.  Health, wellness, and mental health all go together.  I happen to have a great interest in all three and hope to be able to share inspiration, helpful, and sometimes thought-provoking information.  Today's post is more in the area of my personal interest, but it is very much wellness related and has helped me gain power over my Starbucks addiction, which was part physical and part mental.  I'm sure you can relate with some area of your life that has become an addiction you have just decided to accept.

So here is a true story- I am a recovering Starbucks addict. I was going there 3 times per week for probably about the last year for a drink (Chai) and a breakfast sandwich. I attempted to give it up for awhile, but finally just accepted that I was an addict, lol. I was probably spending about $60 per month at Starbucks. I had a moment when I was playing kitchen with my two year old, Jade, and she asked if I wanted a "Grande Chai". It was super cute, but also made me realize how much she was watching and I decided to give Shakeology a try with my workouts because I didn't want her thinking the drive through was a good option for meals. I started Shakeology in mid November as part of a Challenge pack with T25. I am 15 weeks pregnant, so there were days I didn't get Shakeology in with my morning sickness, but even having Shakeology 3-4 times per week, my Starbucks addiction has vanished. I have been there twice since starting Shakeology a month ago, and one of those times, I really didn't enjoy it. I haven't had cravings or the desire to go there (the two times I went were out of habit and convenience), and really am not missing it. My mornings are now filled with either Shakeology or a clean breakfast that I look forward to. I really was skeptical of Shakology and didn't even really try to give up Starbucks for the last few months, so I am really amazed as this result and hope it will help me lose the weight from Baby Korn with a bit less effort this time.

For more information or to order Shakeology, visit shakeology.com/ kellikorn.

13 Things Mentally Strong People Avoid

A friend posted this on their Facebook page at just the right time.  I was venting to my husband about a coworker who seems to make passive digs that really bother me after the fact and leave me wondering if it's all in my perception. I would like to think that for the most part, I am pretty strong mentally, but I definitely have room for improvement. I think #2 and # 5 (Giving Away Power and Worrying About What Other People Think) are the two that really resonate with me on areas I could improve, especially related to this coworker.  Which of the 13 would make you mentally stronger?

Mentally Strong People: The 13 Things They Avoid

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Amy Morin is a licensed clinical social worker and writer (Image courtesy of AmyMorinLCSW.com)

Editors’ Note: Following the huge popularity of this post, article source Amy Morin has authored a Dec. 3 guest post on exercises to increase mental strength here. Cheryl Conner has also interviewed Amy Morin in a Forbes video chat that expands on this article here.


1.    Waste Time Feeling Sorry for Themselves. You don’t see mentally strong people feeling sorry for their circumstances or dwelling on the way they’ve been mistreated. They have learned to take responsibility for their actions and outcomes, and they have an inherent understanding of the fact that frequently life is not fair. They are able to emerge from trying circumstances with self-awareness and gratitude for the lessons learned. When a situation turns out badly, they respond with phrases such as “Oh, well.” Or perhaps simply, “Next!”
2. Give Away Their Power. Mentally strong people avoid giving others the power to make them feel inferior or bad. They understand they are in control of their actions and emotions. They know their strength is in their ability to manage the way they respond.
3.    Shy Away from Change. Mentally strong people embrace change and they welcome challenge. Their biggest “fear,” if they have one, is not of the unknown, but of becoming complacent and stagnant. An environment of change and even uncertainty can energize a mentally strong person and bring out their best.
4. Waste Energy on Things They Can’t Control. Mentally strong people don’t complain (much) about bad traffic, lost luggage, or especially about other people, as they recognize that all of these factors are generally beyond their control. In a bad situation, they recognize that the one thing they can always control is their own response and attitude, and they use these attributes well.
5. Worry About Pleasing Others. Know any people pleasers? Or, conversely, people who go out of their way to dis-please others as a way of reinforcing an image of strength? Neither position is a good one. A mentally strong person strives to be kind and fair and to please others where appropriate, but is unafraid to speak up. They are able to withstand the possibility that someone will get upset and will navigate the situation, wherever possible, with grace.

It takes much practice to hone mental strength

6. Fear Taking Calculated Risks. A mentally strong person is willing to take calculated risks. This is a different thing entirely than jumping headlong into foolish risks. But with mental strength, an individual can weigh the risks and benefits thoroughly, and will fully assess the potential downsides and even the worst-case scenarios before they take action.
7. Dwell on the Past. There is strength in acknowledging the past and especially in acknowledging the things learned from past experiences—but a mentally strong person is able to avoid miring their mental energy in past disappointments or in fantasies of the “glory days” gone by. They invest the majority of their energy in creating an optimal present and future.
8. Make the Same Mistakes Over and Over. We all know the definition of insanity, right? It’s when we take the same actions again and again while hoping for a different and better outcome than we’ve gotten before. A mentally strong person accepts full responsibility for past behavior and is willing to learn from mistakes. Research shows that the ability to be self-reflective in an accurate and productive way is one of the greatest strengths of spectacularly successful executives and entrepreneurs.
9. Resent Other People’s Success. It takes strength of character to feel genuine joy and excitement for other people’s success. Mentally strong people have this ability. They don’t become jealous or resentful when others succeed (although they may take close notes on what the individual did well). They are willing to work hard for their own chances at success, without relying on shortcuts.
10. Give Up After Failure. Every failure is a chance to improve. Even the greatest entrepreneurs are willing to admit that their early efforts invariably brought many failures. Mentally strong people are willing to fail again and again, if necessary, as long as the learning experience from every “failure” can bring them closer to their ultimate goals.
11. Fear Alone Time. Mentally strong people enjoy and even treasure the time they spend alone. They use their downtime to reflect, to plan, and to be productive. Most importantly, they don’t depend on others to shore up their happiness and moods. They can be happy with others, and they can also be happy alone.
12. Feel the World Owes Them Anything. Particularly in the current economy, executives and employees at every level are gaining the realization that the world does not owe them a salary, a benefits package and a comfortable life, regardless of their preparation and schooling. Mentally strong people enter the world prepared to work and succeed on their merits, at every stage of the game.

13. Expect Immediate Results. Whether it’s a workout plan, a nutritional regimen, or starting a business, mentally strong people are “in it for the long haul”. They know better than to expect immediate results. They apply their energy and time in measured doses and they celebrate each milestone and increment of success on the way. They have “staying power.” And they understand that genuine changes take time. Do you have mental strength? Are there elements on this list you need more of? With thanks to Amy Morin, I would like to reinforce my own abilities further in each of these areas today. How about you?

Cheryl Conner, Contributor

I write about communications, business and the ways the two intersect

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11/18/2013 @ 5:07PM |4,802,674 views

10 Benefits to Drinking Warm Lemon Water Every Morning

by tastyyummies (http://tasty-yummies.com/2013/03/18/10-benefits-to-drinking-warm-lemon-water-every-morning/)

Something new I have started  is drinking a glass of warm lemon water every morning when I get up and it has made a huge differences for me. Warm lemon water in the morning helps kickstart the digestion process for the day.  According to Ayurvedic philosophy, choices that you make regarding your daily routine either build up resistance to disease or tear it down. Ayurveda invites us to get a jump-start on the day by focusing on morning rituals that work to align the body with nature’s rhythms, balance the doshas and foster self-esteem alongside self-discipline.

There are many health benefits of lemons that have been known for centuries. The two biggest are lemons’ strong antibacterial, antiviral, and immune-boosting powers and their use as a weight loss aid because lemon juice is a digestive aid and liver cleanser. Lemons contain many substances–notably citric acid, calcium, magnesium, vitamin C, bioflavonoids, pectin, and limonene–that promote immunity and fight infection.

HOW TO DO IT: Ideally, you should be using purified water and it should be lukewarm not scalding hot. You want to avoid ice cold water, since that can be a lot for your body to process and it takes more energy to process ice cold water than the warm. Always use fresh lemons, organic if possible, never bottled lemon juice. I squeeze 1/2 a lemon with each glass and I drink it down first thing before I eat a single thing, or workout, etc.

10 Benefits to Drinking Warm Lemon Water Every Morning

1) Aids Digestion. Lemon juice flushes out unwanted materials and toxins from the body. It’s atomic composition is similar to saliva and the hydrochloric acid of digestive juices. It encourages the liver to produce bile which is an acid that is required for digestion. Lemons are also high in minerals and vitamins and help loosen ama, or toxins, in the digestive tract. The digestive qualities of lemon juice help to relieve symptoms of indigestion, such as heartburn, belching and bloating. The American Cancer Society actually recommends offering warm lemon water to cancer sufferers to help stimulate bowel movements.
2) Cleanses Your System / is a Diuretic. Lemon juice helps flush out unwanted materials in part because lemons increase the rate of urination in the body. Therefore toxins are released at a faster rate which helps keep your urinary tract healthy. The citric acid in lemons helps maximize enzyme function, which stimulates the liver and aids in detoxification.
3) Boosts Your Immune System. Lemons are high in vitamin C, which is great for fighting colds.  They’re high in potassium, which stimulates brain and nerve function. Potassium also helps control blood pressure. Ascorbic acid (vitamin C) found in lemons demonstrates anti-inflammatory effects, and is used as complementary support for asthma and other respiratory symptoms plus it enhances iron absorption in the body; iron plays an important role in immune function. Lemons also contain saponins, which show antimicrobial properties that may help keep cold and flu at bay. Lemons also reduce the amount of phlegm produced by the body.
4) Balances pH Levels. Lemons are one of the most alkalizing foods for the body. Sure, they are acidic on their own, but inside our bodies they’re alkaline (the citric acid does not create acidity in the body once metabolized). Lemons contain both citric and ascorbic acid, weak acids easily metabolized from the body allowing the mineral content of lemons to help alkalize the blood. Disease states only occur when the body pH is acidic. Drinking lemon water regularly can help to remove overall acidity in the body, including uric acid in the joints, which is one of the primary causes of pain and inflammation.
5) Clears Skin. The vitamin C component as well as other antioxidants helps decrease wrinkles and blemishes and it helps to combat free radical damage. Vitamin C is vital for healthy glowing skin while its alkaline nature kills some types of bacteria known to cause acne. It can actually be applied directly to scars or age spots to help reduce their appearance. Since lemon water purges toxins from your blood, it would also be helping to keep your skin clear of blemishes from the inside out. The vitamin C contained in the lemon rejuvenates the skin from within your body.
6) Energizes You and Enhances Your Mood. The energy a human receives from food comes from the atoms and molecules in your food. A reaction occurs when the positive charged ions from food enter the digestive tract and interact with the negative charged enzymes. Lemon is one of the few foods that contain more negative charged ions, providing your body with more energy when it enters the digestive tract. The scent of lemon also has mood enhancing and energizing properties. The smell of lemon juice can brighten your mood and help clear your mind. Lemon can also help reduce anxiety and depression.
7) Promotes Healing. Ascorbic acid (vitamin C), found in abundance in lemons, promotes wound healing, and is an essential nutrient in the maintenance of healthy bones, connective tissue, and cartilage. As noted previously, vitamin C also displays anti-inflammatory properties. Combined, vitamin C is an essential nutrient in the maintenance of good health and recovery from stress and injury.
8) Freshens Breath. Besides fresher breath, lemons have  been known to help relieve tooth pain and gingivitis. Be aware that citric acid can erode tooth enamel, so you should be mindful of this. No not brush your teeth just after drinking your lemon water. It is best to brush your teeth first, then drink your lemon water, or wait a significant amount of time after to brush your teeth. Additionally, you can rinse your mouth with purified water after you finish your lemon water.
9) Hydrates Your Lymph System. Warm water and lemon juice supports the immune system by hydrating and replacing fluids lost by your body. When your body is deprived of water, you can definitely feel the side effects, which include: feeling tired, sluggish, decreased immune function, constipation, lack of energy, low/high blood pressure, lack of sleep, lack of mental clarity and feeling stressed, just to name a few.
10) Aids in Weight Loss. Lemons are high in pectin fiber, which helps fight hunger cravings. Studies have shown people who maintain a more alkaline diet, do in fact lose weight faster. I personally find myself making better choices throughout the day, if I start my day off right, by making a health conscious choice to drink warm lemon water first thing every morning.

Do you drink warm lemon water every morning? What are your favorite benefits?

*EDIT*

You can also zest lemons before you juice them for  lemon water. Keep a container in the freezer and just keep adding to it. It’s great to toss into pasta dishes, in salad dressings, etc.  I also use candied lemon peel in some holiday baking, so I get two for one with my lemons right now by saving the peels in the freezer or a baggie for when I am ready to candy them.

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