Well here we are! Wooohoo!

This week we are going to reflect on the whole

The only thing that stands between a man/woman and what they want from life is often merely the will to try it and the faith to believe that it is possible.

• Review the changes you made in your lifestyle in the past 8 weeks, reflect on the ones you would like to make permanent. Create a plan that works for you that you can stick to.

• Think about the dietary changes you made, how do you feel? Do the changes reflect your lifestyle and can you continue these changes to create a healthy life. Did you research a plan that works for you and your core values? If so great! You are empowered! I encourage you to create a healthy way of eating and not a diet, your body needs healthy fuel to survive and it is used to eating if you deplete your calories to much you will wreak havoc on your metabolism, keep it balanced with healthy foods and exercise! More on this topic in future blogs. Go organic as much as possible
• Add your healhy fats to your diet

• How are you moving more? What challenges have you taken on? Did you create choices that reflect your lifestyle and personal fitness needs? Can you continue your fitness journey? Keep it changing, the healthier you become from your fitness, the better you and your body will feel when you change your fitness routine at least every 12weeks, that is why I share with you to try something new when you are inspired to do so! Take on challenges constantly, it is great for the body and mind! I will keep you posted.

• Have you found a way to just breathe? Perhaps you are going to a meditation class or just learning to stop and recognize your breathe Remember this will assist with stressful thinking.

• How have you been showing your gratitude or appreciation? The key is to see the reason why you are grateful so you can resonate with the positive feeling. Example: “I’m grateful for my home because it provides me warmth, security and a place where my family can get together, I then develop the feeling of my ideal home, and this moves us forward in our thinking. If you say “I’m grateful for my home” you may bring up the past homes or dwellings that you were not grateful for and that feeling will resonate with you and will have a counter effect on your gratitude to attract more. Simple You can also use the word appreciate…” I appreciate my home because of the warmth, security and wonderful property it provides for my family It then becomes a feeling that resonates with a satisfaction.

• Believe in yourself! Take time to love yourself and remind yourself that you are worthy Believe it to be true, to give and receive love we must first love and respect ourselves always practice this

•  Shift those self defeating thoughts! Remember they are not wrong or bad they are just thoughts or weeds, take away blame shame and guilt. Re-frame your thoughts and practice. 

• Forgive! Forgive your past and forgive yourself and say sorry when you need to, your heart will thank-you

• How are you adding FUN!? Keep doing it, keep creating your relationships. Relationships die because we STOP creating, we get comfortable! Are you enjoying a new hobby or taking time for some good music, art or reading? How does fun look to you now? Do what you Love!

• Be accountable, Be responsible, Be Peaceful, Be Powerful, Be forgiving and forgivable, Be grateful, Be trustworthy (honour your word), Be health!

• I would like to thank-you for taking the time to create your journey with me I wish you much success in all your choices and endeavours. Remember these are my thoughts and my gift to you, a nudge a way to inspire your own mind. Create a life worth living because it resonates with your core values, No one can take away your belief system unless you choose (powerfully). Always move in inspired action because that is what makes you HAPPY! Yes it is o.k. to feel uncomfortable and at times it will, especially when you are being authentic and shift for what you want. You will be creating new habits and that can feel uncomfortable at first too, just keep going! YOU ARE WORTH IT! People will see YOU and they will love YOU because you are true to yourself and loving YOU :)  ….always practice, it will happen.

one last quote:

Circumstances does not make a man, it reveals him to himself. The more you take responsibility for your life, the more you are able to change it. Responsibility is freedom and empowerment. Become conscious of the thoughts, feelings, beliefs and attitudes that are creating your world. Take responsibility for them and choose those that serve you and your world.

James Allen “As a Man Thinketh” ( a great beginning read)

Love you, your beautiful

Michelle

Until next time…..

Here we are week 7!

Take time to reflect week 6

How are you? Are you happy? Are you creating the lifestyle you desire? Are you taking responsibility? Are you having FUN?! Are you letting go?

1) Keep practicing

2) Keep shifting your thoughts

3) “BE” authentic

4) Stretch and move that beautiful body

5) BE clean in your eating

6) Get fibre!

 What do you say or affirm to yourself on a daily basis to keep focused?

I was having a conversation with my 15 yr old son about cause and effect (visualization the Law of attraction) which ever you call it. I asked him “Dustin what do you do when a negative thought comes up in your day”, (remember we are human they will always be there). He replied ” Well, when I ride my bike (o.k. picture this first, Dustin enjoys the thrill of downhill extreme mountain biking!) I always get a fear and that fear is; what if I fall, he pauses and keeps sharing with much deliberation as I was sitting there with this sense of “wow”, he is 15 and I believe he really gets this!. “I will then visualize the end of my run with success and a woohoo, I did it (yes the family uses this exclamation besides me) and that feeling, nervous butterflies turns into a feeling of excitement”. 

 I shared “To me these two feelings are so closely related”. He nodded with a smile

He proceeds again, as I keep asking the questions to get to know his story and belief; what a conversation I’m having with my Son, again I’m elated ” Mom, if I don’t shift those thoughts, then I will never do the things I really enjoy, I will let the negative thoughts control me”. “Uh ha” I say back, “you are so right Dustin, and this works for you”! “YES it does” he replied with a self assurance that even I, need to practice more of.

Now, this will never say that Dustin will be free of any harm or crash, however he is practicing a way of thinking that will have him living a life fulfilled!

So in my mind I’m thinking, this is what is coming up for me this week; “how do I make visualization work?” WOW this 15 yr old is going to have it all, if he chooses to keep this way of thinking up!

By the way Dustin also practices gratitude

Remember, when we listen to others share, we will learn about our selves too :), and this is just what I needed, it is ALL about the feeling when we visualize or use an affirmation, create the end result in your mind and get the feeling of having it, or being there already. (This may take some practice….remember, persevere). When you use an affirmation feel it as it were true to you! Be choosy with your affirmations find ones that resonate with you

Again, there are many many books and authors on this subject, read about it until it is a way of life because guess what, you are visualizing everyday and you may as well create what you desire!

 Week 7 to optimum health:

 Hold in your mind the thing you most desire

Robert Collier

• The Optimist’s Creed contains 12 daily affirmations that will get you motivated and give you the inspiration you need to remain focused and live a successful and abundant life. Even if you just concentrate on 1 of these 12 affirmations, new opportunities and ideas will manifest. Read the Creed below. Remember, feel it to be true to you.

The Optimist’s Creed by Christian D. Larson

I promise myself

1. To be so strong that nothing can disturb my peace of mind.

2. To talk health, happiness, and prosperity to every person I meet.

3. To make all my friends feel that there is something worthwhile in them.

4. To look at the sunny side of everything and make my optimism come true.

5. To think only of the best, to work only for the best and to expect only the best.

6. To be just as enthusiastic about the success of others as I am about my own.

7. To forget the mistakes of the past and press on to the greater achievements of the future.

8. To wear a cheerful expression at all times and give a smile to every living creature I meet.

9. To give so much time to improving myself that I have no time to criticize others.

10. To be too large for worry, too noble for anger, too strong for fear, and too happy to permit the presence of trouble.

11. To think well of myself and to proclaim this fact to the world, not in loud words, but in great deeds.

12. To live in the faith that the whole world is on my side, so long as I am true to the best that is in me.

• Look into a balance in your diet this week, look at your diet being more on the alkaline side, as disease thrives in an acidic body. Try adding more leafy greens like organic spinach. upon waking have a nice warm (not hot) cup of half squeezed lemon water and a pinch of cayenne this will not only be alkalizing but also will have a nice effect on your metabolism! I take bee pollen (alkaline) in my whey protein shake (alkaline) and I make sure I eat a green at each meal, organic green tea counts too. You can also supplement with a good greens drink or Spirulina, the ratio is about 75% alkaline to 25% acidic for optimum health. Remember it is all about balance, so you treat yourself once in a while but come back to health.

•  When you are working out, focus on the muscle you are working on, my friend taught me this when I first started with weights, what you want to do is create a connection between your mind and the muscle. See it how you want it to be, the key is to focus as this will also assist with a much more effective weight training session. When you do your cardio, focus on your breathing (in through the nose out through the mouth) this will make you aware of you holding your breath and it can happen during intense workouts!

• Create a vision board or box (my friend did this with her kids, they enjoyed it!) let’s get the kids practicing too! What is it that you desire? Well, we must hold it in our minds and a great way, is having reminders of it all around us…what we focus on we bring about I have one where I work out, my friend and I cut out images of body parts we like. I even have one of an image of an athletic lady doing a handstand on a park bench as that is what I’m working on. When you see it remember to feel it as though it is real for you!

Have a great and powerful visualizing week!

You can do it, you can have it, you can “be” it

You are beautiful

Michelle

The start of week 6! Yeah… Let’s rock!

Take some time to reflect week 5

You are now practicing (whatever that is for you) by now your new habits are starting to take affect in your life!

Where are you going now? What are you sharing with others? Are you being powerful? The more you take responsibility for your life, the more you are able to change it. Responsibility is freedom and empowerment.

1) Keep practicing

2) Shift your thoughts

3) Rest!

4) Be true to your heart

5) Just move!

6) Make all your friends (spouse,children,business associates) feel that there is something worthwhile in them.

7) HAVE FUN!! and always celebrate!

Move move move! I spoke a few times about movement whether it is your body, shifting your thoughts (forward  thinking movement), forgiveness (moving relationships forward). Movement is a very important aspect of life as we are always moving but how?

 Life is a boomerang, what you give, you get back

Dale Carnegie

•  Find an inspirational story this week from someone. Perhaps someone that went through a difficult time and now are creating the life they desire, or someone that has a healing story that they went through, find out how they went through it we learn so much about ourselves when we also take the time to listen. Everyone has a story. Authentically be interested in them, people love to be heard. This is a great way to spread love for others as when they feel heard and loved they will do the same for another automatically. WOW what a nice moving forward act!

• This week take and observe how your bowls are moving; are you getting enough??? Fibre that is :). What actions can you take to increase your fibre and move your system?

          Fibre is so important because it does three very important things:

Aids in digestion
Helps fight disease
Helps in weight management                                                                                                                                                                                                                                                                    The Recommend Daily Intake (RDI) for dietary fibre is approximately 30g per day, a theory I use on products is 2 grams a fibre to every 100 calories. Ways to increase daily fibre include:

• Eat whole fruits instead of drinking fruit juices
• Replace white rice, bread, and pasta with brown rice and whole-grain products
• Choose whole-grain cereals for breakfast
• Snack on raw vegetables
• Substitute legumes for meat a couple of times per week
• Eat less processed foods in favour of fresh foods
• Sprinkle high-fibre cereal on yogurt, smoothies and fruit dishes
• Top pasta with steamed vegetables
• Always eat a side vegetable with dinner
• Eat the skin of baked potatoes
• Add veggies, dried beans or barley to soups
• Use beans in stews/ Black and garbonzo are high in fibre
• Add oranges, apples, pears or mangos to salads
• Snack on low-fat, (lightly-salted or non-salted) popcorn
• Never skip breakfast
• Snack on cereal
• Opt for packaged/processed foods that have the most fibre

The best sources of fibre include:

• Legumes
• Whole grains products, like cereals and breads/watch you intake with these as they will add calories and carbs
• Fruits (Blackberries, dried dates, raspberries, etc)
• Vegetables (Brussels sprouts, corn, parsnips, peas, etc)
• Whole-wheat pasta
• Brown rice
• Jacket potatoes
• Peas
• Beans
• Lentils
• Nuts and seeds/watch your intake; nuts are high in calories 1-2oz per day
• Water!
• I also add Hemp seeds to my salads and Steel cut oats, another added benefit to these is the Omega 3!

• Eat your Broccoli! Add it to your diet now at least 2x week, make it organic!

• Now you are moving more aerobically and or anaerobically whatever you chose for your exercise, this week try some slower movement like yoga, Qigong, tai chi.These movements are just as important as fast or high impact movement for your body.

• This week practice before bed; take your journal and write out moving forward thoughts, let go of self defeating thoughts, we tend to think more at night! As we go to sleep these thoughts continue into our subconscious mind, so let’s put positive thoughts in our mind before we sleep. To write a positive, you may need to look at what you are thinking by writing it down and then write out a contrasting positive thought. SWEET DREAMS!

Have a great and powerfully moving week! Looking forward to hear from you!

Your Beautiful,

Michelle

Here we are week 5! wooohoo

Take some time to reflect week 4

You are now in a momentum of positive changes, whatever that may be for you. Remember this blog is about inspiring and nudging, what you read you may have chosen to go for it! Or by reading you were inspired to take other actions that fit your life and heart

Most of all are you having some FUN, are you noticing some health changes? Write it down! This is great for noticing our accomplishments and keeps us focused on what we do want. This will start creating new habits!

1) Keep practicing!

2) Keep a notice of your thoughts (are they negative or positive) SHIFT!

3) make sure you are resting adequately

4) Keep “being” authentic (be true to your heart)

5) keep moving! (Whatever that looks like for you) Your body will be grateful

6) Always speak of health, happiness and prosperity to all you meet.

7) Leave the past “in the past”.

FUN FUN FUN!! Are you having FUN in your life? Are you creating FUN? What is Fun for you?

Fun and enthusiasm attracts success! Fun can be an antidote to stress, struggle and seriousness. Of course there is a time and place for all emotions, however let’s look at how much FUN are you having :). When you are in the moment of having FUN (by the way this is one of my favourite words) you are being authentic and open to who you truly are. You are sharing this part of yourself and what a gift! As we “be” we allow others to “be” we attract more of that in our lives :). If others choose not to have FUN with you, let it go and keep having FUN, be you, you will be pleasantly surprised as this is a part of loving yourself. So listen to your inner FUN and hey have FUN! WOOOOOOHOOOO

Week 5 to optimum health:

“Believe that your life is worth living and your belief will create the fact”

~William James~

• Put FUN into your marriage or partnership This week write down activities you both enjoy (have your partner do this too) and you do one item from each list this week. You can even do this with your kids too. Remember make it FUN! This will also increase excitement and anticipation in your relationships thus creating a healthy, happy outlook on life.

• Stress, poor nutrition, lack of sleep,lack of exercise, lack of sunlight can deplete serotonin (feel good brain chemical).Boost your Serotonin in your brain with whole foods this week; add Brown rice, Turkey, yogurt, cashews (remember keep nuts to about 1-2oz per day, they add up in calories). These Clean foods have Tryptophan . Other foods to add; bananas, pumpkin seeds, almonds, avocados these have Tyrosine .

• Enjoy some music this week. What kinds of music do you like, choose music that puts you in a good to great mood. Listening to uplifting music is also great for your immune system :). OR have some fun with music and get up and DANCE! What’s on your ipod?

•  Continue with your news fast; perhaps increase it, what positive things can you replace it with. Will you read more, listen to your children’s stories, create a gourmet clean meal, you decide, do what you love.

• This week try adding interval training with your walks OR your workouts. Interval training is a great way to boost metabolism (burn more calories) and get in shape faster.                            Try: Warm-up -2min of walking or running (easy enough that you can sing). Next, 16min of; High intensity (brisk enough that you can talk but would rather not) for 8 secs.               Low intensity (comfortable enough that you can talk freely) for 12sec. then 2 min of cool down and stretch.   Total routine 20min. Bring your ipod!

• Have some Fun with a couple of friends! Try a Spa party in the comforts of your own home! What a great way to spend an evening with friends, getting pampered.

• Practice: To be just as enthusiastic about the success of others as you are about your own

Have a great FUN week!

You are beautiful,

Michelle