Foundation Coaching Group

Exercise a little more!

The Passion Diva — Tue, 09 Feb 2010 04:34:15 +0000

Tips for exercising…. this is a area that is hard for me, something I struggle with everyday. I prefer to get my exercise building a new cupboard, or a TV stand or working in the garden.

To stay fit and healthy we need to exercise regularly. Research suggests that maintaining an active lifestyle is the key to good health and weight management. You can plan physical activity by doing things like going to the gym or playing sport.

Increasing the amount of everyday exercise in your life can make a big difference. Try to incorporate at least four everyday activities into each day.

The car
Suggestions include:

Walk to the corner shops instead of driving.
Cycle to work one or two days every week.
Walk to the bus stop or train station, and catch public transport to work.
If taking the bus or tram, get off one stop early and walk the rest of the way.
Park the car a fair distance from the entrance of the shops and walk, rather than parking right out front.
Wash and vacuum the car yourself instead of taking it to a car wash.

Photo by Thai JasmineIn the workplace
Suggestions include:

Take the stairs instead of the lift.
Use at least half of your lunch break for a brisk walk, even if it is only 10-15 minutes.
Stretch at your desk.
When you need to talk to a colleague, don’t use the phone or internal email – get up from your desk and walk over to them.
If your job involves sitting at a desk all day, make sure you get up and walk around for a few minutes every hour.

At home
Suggestions include:

You might enjoy the housework a little more if you think about all the kilojoules you’re burning while pushing the vacuum and mop around.
Listen to your favourite music or the radio and dance around the house.
Play actively with your children.
Walk the dog more often, or make your usual walk 10 minutes or so longer.
Get stuck into your garden. Mow, rake leaves and get some planting done.
Incorporate a few more physical activities into your family’s leisure time; for example, you could take the children to the park or kick a ball around the backyard.

Out and about
Suggestions include:

Ignore the lifts in favour of the stairs.
In shopping centres, take the stairs instead of the escalators.
Walk up the escalators instead of just riding them.

But More then all that… Appreciate yourself!

Balanced Life?

The Passion Diva — Mon, 08 Feb 2010 04:27:17 +0000

Is your life more hectic than ever? Do you find that you become tired more frequently, lose patience easily, experience moodiness, and are so stressed that you can’t see the light at the end of the tunnel? Have you lost contact with your friends? Has fun completely gone out of your life?

While we tend to think we can do it all; the problem is we can’t. We forego simple pleasures, take on unnecessary burdens and, quite frankly, put other’s needs before our own. This is a recipe for ill-health, depression, and overall sadness. It’s time to sit down and determine how to live a balanced life.

Performing selfless acts is noble, but it takes a toll we may not be aware of. There is nothing wrong with being selfish. While everyone seems to be concentrating on themselves, you are focusing on them.

The first step to a balanced life is to think about you and your needs. If you fall apart, you won’t be of any use to anyone. Selfishness is not defined by an inability to help others; it is the means by which you regenerate yourself by focusing on your own needs. Simple ordinary pleasures can make a world of difference in your life such as: a manicure, a day out with friends; a new outfit.

Photo by Bindaas MadhaviYou’re mental and emotional state has more to do with the balance within than you realize. Worry drains us; yet we can’t seem to control it. We tolerate many things which essentially drain our energy, leaving us feeling empty and void of feeling. Sleepless nights ensue, and the cycle begins all over again the next day. Confront the problems head on; let the water out of the tank before it bursts open. Worry about the things you can control.

Protect your space from intruders who are intent on invading your thoughts and inner peace. If someone is rude or makes a disparaging remark; walk away. If a situation arises creating angst, deal with it then let it go. Don’t let it disrupt your life by claiming it as your own. You didn’t create it, nor are you responsible for it. Try not to solve the ills of the world or place the burden on your shoulders. Life is hard enough without placing unimportant needs ahead of your own.

A path well taken is one of integrity and honesty.

Love yourself; look in the mirror every morning and acknowledge the unique person you are.

Empower yourself to accomplish your most intimate goals.

Acknowledge the kindness and good in you; you may be hard pressed to fine anyone who will.

Conduct yourself with dignity and honor.

Finally, take charge of your life; nurture it, reward it; and the balance within will reveal itself through the smile on your face, and the gleam in your eyes.

We are Spiritual beings

The Passion Diva — Sun, 07 Feb 2010 04:21:59 +0000

To grow spiritually in a world defined by power, money, and influence is a Herculean task. Modern conveniences such as electronic equipments, gadgets, and tools as well as entertainment through television, magazines, and the web have predisposed us to confine our attention mostly to physical needs and wants. As a result, our concepts of self-worth and self-meaning are muddled. How can we strike a balance between the material and spiritual aspects of our lives?

To grow spiritually is to look inward.

Introspection goes beyond recalling the things that happened in a day, week, or month. You need to look closely and reflect on your thoughts, feelings, beliefs, and motivations. Periodically examining your experiences, the decisions you make, the relationships you have, and the things you engage in provide useful insights on your life goals, on the good traits you must sustain and the bad traits you have to discard. Moreover, it gives you clues on how to act, react, and conduct yourself in the midst of any situation. Like any skill, introspection can be learned; all it takes is the courage and willingness to seek the truths that lie within you. Here are some pointers when you introspect: be objective, be forgiving of yourself, and focus on your areas for improvement.
To grow spiritually is to develop your potentials.

Religion and science have differing views on matters of the human spirit. Religion views people as spiritual beings temporarily living on Earth, while science views the spirit as just one dimension of an individual. Mastery of the self is a recurring theme in both Christian (Western) and Islamic (Eastern) teachings. The needs of the body are recognized but placed under the needs of the spirit. Beliefs, values, morality, rules, experiences, and good works provide the blueprint to ensure the growth of the spiritual being. In Psychology, realizing one’s full potential is to self-actualize. Maslow identified several human needs: physiological, security, belongingness, esteem, cognitive, aesthetic, self-actualization, and self-transcendence. James earlier categorized these needs into three: material, emotional, and spiritual. When you have satisfied the basic physiological and emotional needs, spiritual or existential needs come next. Achieving each need leads to the total development of the individual. Perhaps the difference between these two religions and psychology is the end of self-development: Christianity and Islam see that self-development is a means toward serving God, while psychology view that self-development is an end by itself.

To grow spiritually is to search for meaning.

Religions that believe in the existence of God such as Christianism, Judaism, and Islam suppose that the purpose of the human life is to serve the Creator of all things. Several theories in psychology propose that we ultimately give meaning to our lives. Whether we believe that life’s meaning is pre-determined or self-directed, to grow in spirit is to realize that we do not merely exist. We do not know the meaning of our lives at birth; but we gain knowledge and wisdom from our interactions with people and from our actions and reactions to the situations we are in. As we discover this meaning, there are certain beliefs and values that we reject and affirm. Our lives have purpose. This purpose puts all our physical, emotional, and intellectual potentials into use; sustains us during trying times; and gives us something to look forward to—a goal to achieve, a destination to reach. A person without purpose or meaning is like a drifting ship at sea.

Photo by _ambrownTo grow spiritually is to recognize interconnections.

Religions stress the concept of our relatedness to all creation, live and inanimate. Thus we call other people “brothers and sisters” even if there are no direct blood relations. Moreover, deity-centered religions such as Christianity and Islam speak of the relationship between humans and a higher being. On the other hand, science expounds on our link to other living things through the evolution theory. This relatedness is clearly seen in the concept of ecology, the interaction between living and non-living things. In psychology, connectedness is a characteristic of self-transcendence, the highest human need according to Maslow. Recognizing your connection to all things makes you more humble and respectful of people, animals, plants, and things in nature. It makes you appreciate everything around you. It moves you to go beyond your comfort zone and reach out to other people, and become stewards of all other things around you.

Growth is a process thus to grow in spirit is a day-to-day encounter. We win some, we lose some, but the important thing is that we learn, and from this knowledge, further spiritual growth is made possible.

Take a Relaxing Vacation

The Passion Diva — Sat, 06 Feb 2010 04:17:34 +0000

Have you been on a vacation lately? If you have not, it may be time to go on one. Say that it is for your health because it really is.

When finances get tight, the first thing we do is cut our our vacation. That is understandable since vacations for a family cost a lot of money. But, we also are sacrificing the time that helps us relax from the stresses of our job.

Everyone needs a break from work. All work and no play makes Jack and Jill very ill. Stress from work has an impact on every area of our lives. People who “take their work home with them” never stop stressing. Their families get to share in that stress when it spills over into their lives.

If the stress is at home, then it seems to never end. Stay at home moms and people who work at home have no way to get away from work or family responsibilities. The escape route leads to the same place where they work. It seems like a win-win to work at home but it can also become a prison when there is nowhere to run to for a break.

Photo by Chaval BrasilVacations allow families to spend time together away from the pressures of their daily lives. Kids can get away from school and chores. Parents get away from work and cleaning the house or making dinner. Families can get to know each other again and make good memories.

But, a vacation doesn’t have to be expensive or lengthy to be relaxing. If you can’t afford to take a week off and travel to a distant land, try for a series of smaller breaks to closer destinations. We fantasize about seeing the pyramids of Egypt or the Eiffel Tower, but each country has its own wonders that can be just as breathtaking.

In the United States, families can travel to the Grand Canyon, Mount Rushmore, The Mall of America, the Alamo, and a host of other places. Plan a trip within your state to see the mountains or the beach. Weekend jaunts allow you to escape whenever stress gets to be a bit too much.

Just the thought of getting away for even a couple of days can relieve a bit of stress. When you go, don’t take the computer or any papers from work. Let the mind soak up the atmosphere of the area. Take part in a new activity or have a spa treatment. Let other family know where you can be reached in an emergency only.

Vacations are time away from home. It could be a 200 mile or a 2,000 mile trip. Relaxing away from the situations that can cause you stress is one way to manage your stress levels. Plan your next excursion as soon as possible.

14 Days of Extreme Self Care Love!

The Passion Diva — Thu, 04 Feb 2010 06:23:02 +0000

Most of us love valentines day, the feeling of love and chocolate lends itself to very powerful emotions.

But we don’t have to rely on others to give us this feeling, we can create it for ourselves. Really I highly recommend that you make it a priority!

We should all have the feeling of being madly in love with ourselves!

Over the next 14 days, there will be awesome Extreme Self Care posts to remind us how we can easily spend some quality time loving ourselves. Make sure to add the RSS feed to your feed reader, so you don’t miss a day!

Amazing Month of Love to everyone!

Photo by Sister72

De-stress with Music and Dancing

The Passion Diva — Thu, 04 Feb 2010 04:05:21 +0000

What do you do to combat your stress? Taking a vacation may not be in the cards, but you can still escape from it all. Turn on the radio and shake your booty.

Music is a series of notes strung together to make pleasurable sounds. What one person finds pleasurable could sound like nails on the chalkboard to another. The best thing about music is that there is something for everyone. From hard rock to instrumental and everything in between, music is enjoyed by young and the young at heart.

We often attach memories to music—the first time we fall in love, our first dance, or a happy holiday. Music surrounds our life and listening to tunes that conjure up pleasant memories tends to relax us. If you don’t believe me, listen to some music that was popular when you were growing up.

This idea has been taken one step further with music therapy. The premise of music therapy is to relieve pain by moving to the beat of pleasurable songs. For each person, it’s different, but the results should be the same. Patients have experienced a reduction in their arthritis pain using music therapy.

If it works for arthritis it can also work for stress. Returning to a time when the stress didn’t exist is a way of letting go. For people who tend to bring work home with them or overanalyze a situation, music is a perfect way to take their minds off of their stressors.

Photo by notorious d.a.v.Along with music is the art of the dance. You don’t have to dance with celebrities to gain the benefits of dancing to your favorite tunes. Dancing to music while doing housework makes the work less of a chore. And, you get a bit of exercise in the process which releases endorphins.

The next time you cook dinner or read the newspaper, turn on some music in the background. Inside of a few minutes you will be singing and tapping those feet. Remember not to burn dinner in the process.

Sing and bebop to music as you drive to work. Put your mind in the right frame to handle stress in a positive way. The music prepares us for we may face by relaxing our minds and not filling them with false scenarios before we even reach the door of our job.

Some people aren’t much for exercise as a stress reliever so you can dance instead. We won’t tell anyone that its exercise. Hopping around for ten minutes to your favorite song will get that heart rate up and keep you in shape.

Stop stress from ruining your day and your health. Use music and dancing to release yourself from the grip of stress and take back control of your life.

Spend Time To Save Time

The Passion Diva — Thu, 04 Feb 2010 02:17:48 +0000

You have to give some to get some. The old adage is usually applied to money but it is also true of time.

When we are very young or very old, time seems endless. But for the majority of our lives, time is something we always need.

We are always pressed for time or seem to owe time to others from our bosses to our families. Time is such a valuable commodity so we need to make sure that we use it carefully. Careful use of our time means one thing — time management.

The sad truth is that most of us who are really in need of time management rarely utilize it. However, spending time on this simple four-step plan named “TIME” can really make a difference in your day, your life, and your time!

T Is For Taking Time To Plan

Every minute spent on planning and organizing will save at least that amount of time when you implement your plan. Shopping trips taken without a list often result in wasted time, errands run without prior planning often mean wasted time, and tasks not properly organized often mean wasted time. We all know this is true and yet we still rush forward in our haste to get something done. Take time to plan and you will be more efficient.

I Is For Involving Others

Whether at work or at home, involving other crucial stake-holders in your planning and prioritizing can help you attend to the essentials and share the work. Others may have good ideas to help you achieve your goals and others may well spark even more ideas from you. Sometimes, simply talking things over with a sympathetic audience can help you think more clearly. Don’t forget to give others a share in the work as well as the planning.

M Is For Meditation

No matter how busy your life or hectic your schedule is, you must take time to reflect on your goals and dreams. Taking a few moment to clear your mind, focus your energy, and rebuild your strength can revitalize you and help you accomplish more when you swing back into action.

Allowing yourself this down time may well give you the opportunity to prioritize and brainstorm so you can be even more productive than before. Even if you don’t have brainstorms from taking this time out, it will definitely give you an energy boost.

E Is For Evaluation

It is important for you to regularly evaluate your priorities and goals. Perhaps you have accomplished tasks that can now be permanently crossed off your list or can be set aside until a later date. Perhaps you have achieved certain goals resulting in a change of other priorities. Perhaps you simply have learned something along the way that caused a number of shifts in your priorities and goals.

Evaluation can also give you a sense of accomplishment if you look back on what you have achieved and the goals you have reached.

Even if taking TIME for time management can seem wasteful, it is actually a process that pays for itself time and again. Time management may cost you time for planning and organization but in the end it helps you gain time through efficiency and prioritization. The simple truth is that time management saves you time and stress.

Why You Need a Success Mindset

The Passion Diva — Wed, 03 Feb 2010 02:58:15 +0000

You hear it all the time: “success is a state of mind.” There are people who would argue that success is a natural result of proper planning, preparation and focused action, and that viewpoint certainly holds a grain of truth – but there are also many exceptions to disprove that “rule.” Have you ever wondered how two people can attempt the same objective in the same way and only one of them succeed? Is it sheer luck? Timing? Tenacity? More often than not, it’s a person’s mind-set that determines whether they fail or succeed.

What is a mind-set, anyway? Typically a mind-set refers to your predominant state of mind day to day. It’s what you think about, focus on, and expect from your daily experiences. Think negatively, expect the worst, feel pessimistic about your options and that’s exactly what you’ll seem to draw into your life. Likewise, think positively, expect the best and focus on a successful outcome and you get it most of the time.

Makes sense, right? But how exactly does this work? Why is a success mind-set so important? There are three big reasons:

1) A success mind-set boosts your confidence and self-belief.

A lack of belief in yourself usually comes along with a sense of powerlessness and futility, which is the exact opposite of a success mind-set. Lack of confidence means you see no point in trying to be successful because it won’t happen anyway. Obviously, this type of mind-set is a recipe for failure in any endeavor.

Having a true success mind-set, on the other hand, means you believe in yourself and your capabilities. You believe you can succeed at nearly anything you try, and you’re willing to give it your best shot. Even better, the more you do try, the more confidence and self-belief you build – until you’re virtually unstoppable!

Photo by takuya miyamoto*2) A success mind-set strengthens your determination.

Without a success mind-set, one failure is enough to convince you that pursuing your goals is a waste of time. Tenacity and determination don’t exist in your world. If you don’t become a raging success the first time you try, you surmise that it simply wasn’t meant to be. Unfortunately, few things worth having are obtained so easily!

A success mind-set, however, strengthens your awareness that a failure is not the end of the story – it’s just one more way that didn’t work out the way you planned. In fact, a true success mind-set makes it obvious that the only true failure occurs when you stop trying.

3) A success mind-set encourages fruitful actions.

Have you ever found yourself wandering in circles because you didn’t know the best way to approach a specific goal? Perhaps you had an idea of the best course of action but you felt intimidated by some of the action steps required. As a result, you may have kept sabotaging your efforts as you searched in vain for an easier or less frightening way to your goal.

With a true success mind-set, you’ll always know the most effective action steps that will lead directly to your goal. As already discussed, you’ll also have the inner confidence and determination to pursue them – which is a sure recipe for . . . you guessed it; success!

If I had to sum up how to develop a success mind-set into as few words as possible, I’d say this:

- Go for your dreams.
- Think positively.
- Believe in yourself.
- Believe you can do better.
- Learn, grow and develop yourself.
- Be willing to take chances.
- Give it your all.
- Expect the best in every situation.
- Be willing to fail.
- When you fall down, get back up and try again.

Keep doing that and you can’t help but become successful, from the inside out.

Universal Law of Gender

The Passion Diva — Tue, 02 Feb 2010 17:30:43 +0000

As I was drifting in and out of real focused consciousness last night I was shuffling a deck of Universal Law cards. Now I am firm believer in letting the universe speak to you. I was sitting there thinking… “this is not productive at all.” I couldn’t seem to get myself into the zone of getting anything useful or productive done. Heck I couldn’t even get myself to work on “busy” work.

After shuffling the cards for about 15 minutes, I finally pull out a card… the Universal Law of Gender. Okay now we are getting somewhere. Soooo what does it mean?!

The general idea: Every person has both male and female energy within them. Female energy is all about inward receptive inspirational energy. Male energy is outward dynamic action energy.

The true vision of ying and yang, both are required to move forward in life, to get things done, to be complete.

Photo by CremoSo the question is how do you create the balance that allows you to function the best and move toward your goals??

A feel good way is to spend 10 minutes in active visualization and 10 minutes in breathing meditation. A practical way is to spend 30 minutes in intense exercise and 30 minutes reading an inspirational book.

Each person has to find their own balance, but it can be done most effectively and I am sure you will notice a greater impact to your productively. It is a practice I am going to start today!

How would you balance these energy forces? Leave a comment, we would love to hear from you.