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How to Follow Your Own Advice

October 19, 2012 By Leave a Comment

advice

I am the first one to admit that I don’t always follow my own advice. I badger my boys to floss their teeth every night and then I plop into bed too tired to floss my own teeth. I encourage clients to say no to requests that are not in alignment with their goals and values, yet I find myself caving in to pressure to take on something I should decline. I don’t always practice what I preach. Does that make me a fraud? I don’t think so. I suspect it makes me human. A little incongruent, yes, but not a failure. And certainly not a lost cause.

The world is full of nicotine-addicted doctors, overweight personal trainers and broke financial counselors. That’s because it’s easier to give great advice than it is to follow it. In fact, most of the time, it’s not the “knowing what to do” that causes the problem, it’s the actual “doing it.” Dave Ramsey says financial success is 20 percent knowledge and 80 percent behavior. Behavior. Just doing what we know we need to do.

No matter what you’re trying to do (lose weight, get out of debt, raise children or build a business), knowledge only plays a minor role in your success. Most of us can go by the rulebook for a short while, but eventually we stray from the plan, whatever that is. The motivation to “just do it,” wears thin. So how do we shift ourselves back into a pattern of following our own advice?

Having traveled this road before, in business and personal matters, I have some experience with narrowing the gap between what I say and what I do. Here are a few of the tips that work well for me.

Five Steps to Practicing What You Preach

1. Make it a Mantra. Let’s assume the advice you are spouting is actually good advice. If you know it to be worthwhile and effective at reaching a goal, then dig deep and get to the truth of your wisdom. When you understand why you need to change a behavior, it’s easier to stay on track. And when you summarize your idea in a memorable sentence, it becomes easier to embrace. For example, Lysa TerKeurst knows that spending quiet time in scripture first thing in the morning makes her a better person. So her mantra on the subject is to “exchange whispers with God before I exchange shouts with the world.”

2. Write it Down. I’m an avid journal writer and lover of visual reminders. So it’s not unusual for me to have sticky notes, photos, vision boards, index cards and other written declarations of my intentions. If I’m having trouble following my own advice, I go back to basics and write it down. Sometimes I find a scripture quote to support it, or a funny photo that illustrates the point. But I write it down and make it real. If I am really serious about it, I sign my name, as if I’m entering a contract with myself. You would be amazed at how eager you are to stick with something after you’ve signed your name on the dotted line!

3. Identify your Distractions, Rationalizations and Excuses. You’re probably not new at this game, so take a few minutes to identify the things that have prevented you from staying on track in the past. What are the thoughts and feelings you have when you decide NOT to follow your own advice? Write them down. And then write down a rebuttal for each one. For example, if you are trying to get out of debt and you know you’ll try to rationalize buying too many toys for Christmas, write down a statement that will remind you of your goal and the future happiness and security of your family. When you find yourself ready to hit the “buy now” button on Amazon, take out the rebuttal and read it aloud.

4. Find Someone to Hold You Accountable. Let’s face it – we all need help achieving our goals. So why do we keep them a secret? Are we hoping to surprise everyone we love when out of nowhere we’ve lost 30 pounds, completed a marathon, built a million dollar business and written a book? The surprise will be on us – when we realize we’re not getting anywhere on our goals because we don’t have the support we need to succeed. That’s why it’s important to find someone you trust who will gently, but firmly, hold the space for you to become who you want to become. Schedule deadlines and check-ins with this friend so you have some structure to your relationship and you both understand the expectations.

5. Give Yourself Grace. It takes time and patience to make behavior changes and create new habits. Know that it’s ok if you slip up a few times. It’s even ok to change direction and set new goals. If you recognize that you need to grow, and you take steps to make improvements, that’s all God asks of you. He doesn’t expect perfection. He expects persistence. So keep looking for opportunities to grow into the person He created you to be. And keep setting goals and working toward them. But know that He loves you unconditionally. And know that every day is a new chance to glorify Him. God believes in “do-overs,” so you should allow yourself the grace to start again.

Do you have any tips to make it easier to practice what you preach? Share them with us here so we can support one another!

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Revolutionary New Breast Cancer Exam

September 12, 2012 By

OC Breast Wellness will be exhibiting a revolutionary new state of the art breast cancer exam at the California Women’s Conference in Long Beach September 23 and 24th.

Participants will be among the first to experience the benefits of Digital Palpation Imaging aka SureTouchTM.

FDA approved Digital Palpation Imaging uses a portable hand-held tactile sensing device that is far more sensitive than human touch and can detect in real time lesions in the breast as small as 5 mm.

It also measures the elasticity of the lesion, making it capable of differentiating between benign and malignant breast lesions. And the results are instant: no waiting anxiously for test results.

Instead, the nurse reviews and explains the results to the patient at the time of the test, empowering patients with immediate information and eliminating the stress of the unknown.

OCBW is one of only eight centers in America to offer Digital Palpation Imaging. Visit us at Booth 503 and make an appointment and receive the special California Women’s Conference discount.

For additional information visit our website at www.ocbreastwellness.com

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Five Ways to Stay Fit When You Work at Home

August 6, 2012 By

If you’re running a home business while raising a family, you probably feel like you have two full-time jobs. For many mompreneurs, the last thing on the list of priorities is an exercise routine. In fact, a recent study published in the Journal of Pediatrics found that new mothers exercise less than childless women their age. Add to that a new business, and you have a recipe for an exhausted, unhealthy mom.

So we agree that work-at-home moms have unique challenges when it comes to maintaining a fitness routine. But chances are, one of the reasons you chose to start a business while raising a family is so you could create a more balanced life. So you could earn a living doing what you love while remaining present at home for your family. When you ignore your own health and fitness, you can’t possibly live a balanced life. And while you may be physically present for your family, you may not be the most pleasant mom. (Trust me – I’ve been the cranky mom many times!)

Regular exercise gives you more energy to keep up with your children and your busy schedule. It helps you stay focused and productive in the office. Exercise relieves stress and endorphins that help you feel better about yourself, your business and life in general. And it creates a healthier home because a happy mommy is a good mommy.

So how can you create time for fitness when you’re running a business and taking care of your children? Try these fitness tips for mompreneurs:

Five Fitness Tips for Busy Mom Entrepreneurs

1. First Things First. Have you ever read the book Eat That Frog by Brian Tracy? It’s about procrastination and the idea of tackling your highest priority task first thing in the day (your “frog”). For me, that’s exercise. I discovered long ago that the only excuse I have the morning is that I want to sleep longer. As the day progresses, the excuse list gets longer. Life gets in the way. So I know I have to knock it out first thing. You may have better results with an evening routine or lunchtime workout, but try to choose a time of day and make it part of your regular schedule. Then you don’t have to figure out where to squeeze in a workout. It’s already part of your day.

2. Follow Your Heart. Exercise doesn’t have to be grueling and painful. In fact, if you want to stick with it, you should choose something fun. If you’re not into running or hanging out at a gym, then take a look at other options. Try Zumba, yoga, swimming or belly dancing. Take a class in rock climbing or stand-up paddle boards. Go hiking, biking or in line skating. If you’re having fun, you’ll want to do it again.

3. Set a Goal. As an entrepreneur, you’re probably used to measuring results. For some people, the motivation comes from the monitoring this progress along a journey to improve something specific. To lose weight. To get stronger or faster. To live longer. To be happier and less stressed. Get in touch with your own personal motivation. What is it that you hope to accomplish through exercise? It doesn’t have to be a number on the scale or a certain size jeans. It could simply be that you want to have energy every morning. Or perhaps you want to be able to keep up with your dog on a hike or walk that you take. Or maybe you want to run a 5k for a charity. Whatever it is, write down your goal and keep it someplace visible for motivation.

4. Find a Partner. What’s the reason Weight Watchers is so successful? Accountability. There is someone waiting for you to show up each week and get on that scale. Having an exercise partner gives you that same accountability. Just knowing that someone is waiting for you and counting on you to show up can be a powerful motivator. I’ve run a marathon, completed several bike centuries and competed in many triathlons. I know for certain I never would have made it to the starting line in any of those events without a training partner. Here’s a tip about choosing your exercise partner: find someone who is slightly faster, stronger or more skilled in the activity than you. This will ensure that you are challenged but not completely outmatched, which would leave you both frustrated and discouraged.

5. Honor Your Commitment. Once you’ve decided to make fitness a part of your daily routine then give yourself permission to spend the time you need to workout. This may require hiring a babysitter or letting go of another obligation. It may mean that something else simply doesn’t get done perfectly (like laundry or housecleaning). Take some time to explain to your family why you are exercising and how important it is to you. Help them understand that you need their support and encouragement if you are going to keep it up. Ask them to respect your need for dedicated workout time. You may even decide to include your family in your exercise program!

It’s your turn. What are your tips and tricks for staying fit while working from home? Please share them with us here!

Filed Under: Mom Entrepreneur Tagged With: , , , , , ,

A New Approach to Breast Cancer Screening is Critical.

July 21, 2012 By

I mentioned in the last blog that 1 in 8 women have a lifetime risk of developing breast cancer. The numbers are getting worse despite the trillions of dollars we’ve spent searching for a cure and the billions we spend every year in the U.S. on mammography screening. Could the standard of care in the medical community, mammography, be a part of the problem? Many experts in the field believe that to be true.

A new approach to screening is critical. It must be safe, accurate and provide early detection. No single test is perfect but a combination of technologies comes close to perfection. Computer assisted Breast Thermography provides a woman with the knowledge that she is at low medium or high risk of cancer. It looks at 20 different factors that are both objective and subjective to assess a woman’s risk. It has been the best alternative to mammography screening until now.

A relatively new technology developed at Harvard University is now available that is more accurate and provides more information regarding the lumps and bumps found in women’s breasts and unlike mammography it is safe. It is 4 times more sensitive than human touch and can identify a mass as small as 5 mm. We are very pleased to offer women this breakthrough technology.

Breast cancer has touched all of us. It is a devastating disease. There is a solution based on 3 fundamentals; prevention, early detection and participation. You get the first 2 but what do I mean “participation”? How to dramatically reduce a woman’s risk of breast cancer, see www.ocbreastthermography.com/prevention.

You are an essential part of the answer. Please let the women that mean the most to you in on this information. Then follow up and make sure they took action.

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How to Measure Exercise Intensity with the Talk Test

January 10, 2012 By


Exercise intensity doesn’t come in a one size fits all number, and it can be as individual as choosing the best way to eat an Oreo. Intensity is different for everyone, but the higher the heart rate during physical activity, the higher the intensity, so measuring heart rate can be a good judge. The Department of Health and Human Services recommends Physical Activity Guidelines for Americans include 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity every week.

But what does moderate and vigorous mean exactly?

Heart-rate training, which can be done in a variety of ways, can determine if the aerobic activity is too easy, too hard, or just right. There is the old fashioned way by finding the carotid (neck) or radial (wrist) artery, taking the pulse for six seconds and multiplying by 10 to figure out the heart rate. It’s also necessary to do some math beforehand to figure out the individual target heart rate. For the techies, the gadget route is another way to go, by using a heart rate monitor. Then there is the RPE (Rated Perceived Exertion) where intensity is based on a scale of zero to ten, with zero signifying a potato sitting on a couch somewhere. But research suggests that the easiest way to measure intensity may also be as accurate, and all it takes is a little bit of talking.

The study took 16 healthy and moderately active people and had them exercise on a stationary cycle and a treadmill. They were hooked up to monitors to determine heart rate and exercise intensity, and they were also asked to perform a talk test where they said the Pledge of Allegiance during specific times throughout the exercise. At moderate intensity, the subjects were able to speak at a comfortable rate, and when exercise intensity went above and below moderate, the ability to talk was well matched to the heart rate monitor readings.

It turns out there is a close correlation between the talk test and the heart rate monitor measurements, indicating that the talk test is a cool tool to monitor exertion and measure exercise intensity.
The talk test works because talking comfortably means breathing frequency, which is related to heart rate, is under control. Even though the talk test is subjective, being able to talk comfortably and therefore breath comfortably, indicates a moderately intense workout. If the words don’t flow as easy, where a breath is required after every word, the workout crosses over into the vigorous range, and on the flip side, if singing show tunes is involved, the workout may be too easy, and the heart isn’t working hard enough to reach the target rate.

Hitting the target heart rate is important to any aerobic activity, and with the talk test there is no need to revisit seventh grade math and no need to spend any money. All that is required are vocal cords and the ability to talk, talk, talk, by reciting a few verses from a favorite rhyme, saying, or song. Choose timed intervals throughout the exercise and start talking, paying attention to how easily the words come out.

The best part is there are no failing grades with this test.

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The Balanced Moms EXPO 2012

December 26, 2011 By

The Balanced Moms EXPO 2012


The Premier Event designed just for Moms to get Inspired, feel Empowered, Relax, Recharge and just have some FUN Mom Me-Time!


February 25, 2012 – Saturday

The Hilton Waterfront Resort
Huntington Beach, CA


Click here for more info!

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Staying Sane Through the Holiday Rush

December 9, 2011 By

The holidays always seem to fly by. We’re so busy planning parties, decorating our homes, attending school concerts and church programs, preparing meals and goodies, going to family gathering after family gathering, purchasing last minute gifts (the list goes on and on…). Sometimes we, especially moms, forget to take time for ourselves. And without that time to relax, reflect, and just breathe, we may miss the significance of special moments that make wonderful holiday memories.

So, even as you selflessly work to make the holidays spectacular for everyone else, remember that the holidays are for you to enjoy too. Here are a few tips to follow to make sure that, even during the busiest times of the year, you are keeping your life in balance and taking care of yourself:

  1. Define your priorities. Decide what is most important for you and your family, and don’t let others tell you differently. Once you know what’s important in your life, it’s easier to know when to say yes and when to say no. There’s only so much time in the day…remember that saying “yes” to one activity is saying “no” to another.
  2. Know when you’re at your best. Morning people should schedule important tasks in the morning, while those who take a while to wake up and get going should use afternoons for their most demanding projects. When your energy is low, do things that don’t demand as much brainpower…fold laundry, scrub the bathroom, wrap gifts, address Christmas cards.
  3. Take a break. When you feel overworked and overloaded, refresh yourself with a 10 or 15-minute walk, devotion, or relaxing moment of complete silence.
  4. Assign household tasks to other family members. Kids can do laundry, dust, vacuum, set the table, take care of pets, and pick up after themselves, so enlist their help!
  5. Schedule time for yourself. Don’t feel guilty about taking time to do the things you love. This might seem a bit selfish, but the truth is, when you don’t take care of yourself, you burn out and everyone suffers. Give yourself permission to take a bubble bath, get a pedicure, go out to supper with friends, or see a movie in the middle of the afternoon.
  6. Make your health and happiness a priority. Even when life gets busy, commit to doing the daily things that make you feel your best. They might include activities like praying, reading a devotion, exercising, doing yoga, having a non-interrupted 15-minute conversation with your spouse, or snuggling with your kids at bedtime. Whatever those things are in your life, do them daily, without exception.

Get more tips on balancing all of your work and family responsibilities by reading “Work – Life Balance…Can you REALLY have it?” and “Are You Worn Out and Stressed?” If you already realize that you’ve got too much on your plate, check out “When Your Overcommitted” for some helpful advice.

Come To Order wishes you and your family a peaceful and enjoyable holiday season full of blessings. Merry Christmas and Happy New Year!

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15 Ways to Battle Burn-Out and Still Stay on the Hamster Wheel

July 20, 2011 By

flowers

Cover up is a fabulous makeup invention but it only works on the surface. Us Super High Achieving Women know that the only way we can keep going is if we figure out how to take care of ourselves. Lots of pampering is required. What happens when we don’t? Total burn-out that’s really difficult to recover from. How do I know, because it’s happened to me. Now I feel if I can help just one woman avoid burning out, find more happiness and balance in their work or life I know I’m giving something incredibly valuable back.

How do you bounce back from burn out and still manage to keep running on the hamster wheel? Pamper the heck out of yourself and let others join in.

The following are a few ways to accomplish this:

1. Stop Producing False Energy: high carbohydrate and high sugar diets along with coffee are going to give you false energy. Feed your energy naturally by giving in to r&r and cutting out the junk.
2. Stop Working Round the Clock: have a set work schedule and stick to it. Cave in rarely.
3. Vacate for Vacation: Take a vacation and recharge your batteries.
4. Stop Overcommitting: Most women who are battling burn out have an inability to say “No”. Start being super selective and say “yes” a lot less.
5. Take a Mental Health Day: The moment you start to feel like you’re teetering on burn out take the next possible day off and do something completely mindless.
6. Turn Off the Technology: And I mean all of it! Leave your cell phone at home or stop checking it so frequently. On the weekends I only watch about 30 minutes of t.v. and keep my cell phone off. It’s a great way to disconnect.
7. Read: Pick up a totally mindless magazine or book.
8. Stop Thinking and Meditate: Just allow yourself to get lost in your meditative thoughts
9. Gentle Exercise: Go easy on yourself. Go out and walk, swim for pleasure, enjoy a yoga session.
10. Acupuncture: One of the greatest benefits to acupuncture is that it allows you to deeply rest to provide the healing your body needs
11. Massage: Don’t be afraid to schedule an appointment. You may be holding significant tension in your body and the only way to release it is through some body work
12. Head to Your Nearest Ocean or Beach: and walk barefoot in the sand. Spread out a towel and just enjoy the sound of the ocean
13. Laugh with Friends: Surround yourself with those that uplift you
14. Clear Out the Clutter (mentally and physically): get rid of heavy thoughts by working them through with someone you trust and clear up your heavy physical space
15. Dance or Get Dressed Up and Go Out: take yourself out of your space and enjoy a night on the town. A change of environment will do you good.

Ever feel like you’re having a hard time with all that’s going on in your life?

Which 3 things can you do this next week to better take care of yourself?

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Take the Peace Challenge

July 15, 2011 By

“Peace is not merely a distant goal that we seek but a means by which we arrive at that goal.” – Martin Luther King Jr.

Sometimes I think my daily struggle to attain five minutes of peace is futile. The kids, the phone, the never ending laundry…Repeated interruptions, unexpected delays and devastating news tug away at my heart leaving me feeling unsettled. The chaotic pace of life adds to the frustration making it impossible to complete my quest for peace.

But I’ve realized that peace is not the destination, it’s the mode of travel. And I’ve discovered that there are small but powerful actions I can take every day to contribute to a more peaceful heart, a calmer environment and a happier home.  Some of them seem effortless but the results are dramatic. If you’re struggling with clutter, chaos and angst, take the Peace Challenge by implementing one or more of my personal tips.

Theresa’s Top 10 Ways to Create a Peaceful Journey

  1. Turn off your cell phone, email and internet browser during specific times of the day – especially when you are working or having a conversation or meal with someone. If you can’t turn them off, set the alerts to silent (not vibrate!).
  2. Silence all background noise – including the television, radio or anything that you are not actively listening to at the moment.  You may not realize that the negative messages coming from the news reports while you are making breakfast are robbing you of a peace-filled morning.
  3. Go to bed by 9 pm once a week. This is a tough one for me because I am often just tucking my kids in bed at this hour and I feel like I finally have time to myself. But getting to bed early is a treat, so I try to do it once a week.
  4. Make your bed every day. I know it sounds crazy, but this small act of creating order is just what I need to start my day feeling somewhat “in control.”
  5. Throw away junk mail before you walk in the door – take it directly from the mailbox to the trash can (unless you need to shred it).
  6. Refuse to engage in or listen to gossip of any kind. The same thing holds true for complaints – make a commitment to yourself to be complaint-free for one week and ask a friend to hold you accountable.
  7. Spend at least one hour a day outside — walking, running, sitting, bird-watching, gardening or doing something that allows you to appreciate the beauty of nature. Breathe fresh air!
  8. Forgive someone – maybe yourself.
  9. Smile. It’s contagious.
  10. Put a journal or notebook by your bed, in your car, in your purse or anywhere you might get a ‘brilliant idea’ and need to capture it before you forget!

Not everyone has the same definition of peace. The music I perceive to be distracting noise may create a state of peace for my nephew. So the trick is to recognize the activities and environmental factors that cause discomfort in your heart and avoid them.

What would you do to create your own personal Peace Challenge? Share your tips with me!

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Time Management Lowers Stress

June 28, 2011 By

Half our life is spent trying to find something to do with the time we have rushed through life trying to save. ~ Will Rogers
time-management

In today’s world we tend to overload our schedules and rush from one event to the next. Time management is an effective way to lower stress. Try taking a few minutes each hour to clear your thoughts. Take several relaxing deep breaths, shake out muscle tension, and align your actions to your daily goals.

Placing small reminders throughout your day will make this process a habit. Once the habit is formed you will notice; focus and concentration improvement, less sore muscle and tension pain, and goal achievement easier. Not to mention a positive mindset from the control you gain over stress.

If you find this technique beneficial, check out  Stress Release Reminders, it has become my passion to help others by reminding them to take control of their schedules.

Here is a list of helpful time management techniques to lower stress:

  • Set goals Daily goals, weekly goals, monthly goals, yearly goals, and lifetime goals should be pondered over and written down. Aligning yourself each day to move forward toward your lifetime goals will keep you on track & stress levels lowered. If we remind ourselves often of our goals, detours can be corrected quickly or if necessary changed to accommodate the new path. Check out Stress Release Reminders custom 5 minute journal technique for goal setting.
  • Learn to say “No” There is 24 hours in each day and this will never change. So when you have prioritized your time and do not have extra time, it is ok to say no. Once you have decided to say no, do not go back and second guess your decision.
  • Priorities your tasks Do not multi task. Focus on one task at a time so you do not have to go back and redo your work.
  • Delegate tasks to others Most people believe they are the only one who can do a job correctly. If you are thorough in your instructions than anyone can help you get your to do list done.
  • Start early finish early There is a great sense of pride when you complete a task early. So don’t put things off to the last-minute. Procrastination is an urgency that can be avoided.
  • Don’t compare yourself to others Comparing yourself to others will only cause stress. If the person is faster you will feel inferior. If the person is slower you will feel as if you are pulling the weight of the task. Either way it is a waste of your time and your stress.
  • Don’t sweat the small stuff Complications will happen while achieving goals or tasks. Remind yourself of the end result and focus on the most efficient way to the finish line.
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