SMART Goal Setting for 2014

GoalsA lot of people take time off over the holidays. If you do, secure at least a few of those precious days off to devote to yourself and your well-being. A few moments spent assessing where you are—and where you want to be—can make a big difference when the new year arrives.
 
It helps to remember the “SMART” rule for setting the bar for things you can achieve in the year ahead. Your goals should be…

S: Specific
M: Measurable
A: Attainable
R: Realistic
T: Time sensitive 
 
Say, for instance, you want better fitness for yourself—the kind that comes from regular exercise. Perhaps you’ve never been active before, but you want to make this essential habit of health part of your life. So you start SMART! Here are some examples
 
S: Specific
Instead of “I’m going to get in shape,” maybe you could say, “I am going to be able to walk a mile in 15 minutes by February 1, 2014.”
 
M: Measurable
Instead of “I’m going to walk regularly,” try something like “I am going to walk for 20 minutes, at least three days a week.”
 
A: Attainable 
Can you really smoke 500 calories on the stair machine your first day in the gym? Maybe, but if you tire out (or worse—hurt yourself) it’s all too easy to decide exercising is too hard. Start with baby steps, and build on them. (Example: I am going to walk on the treadmill for 20 minutes, 3 days a week.)
 
R: Realistic
You can tell yourself, “I’m not going to miss a workout. Ever.” But get real: Kids gets sick, bosses call emergency meetings, and tires go flat. Instead, make yourself a promise you can keep, like: “Beginning January 2, 2013, I will go on the elliptical for 30 minutes, 5 days or more per week at my local gym. I will allow up to 2 days of rest per week.”
 
T: Time sensitive
“Someday” is not a word for health goals. Set a date, and write it on your calendar. Schedule those workouts, and honor your commitment to your body. (Example: On January 2, 2014, I will sign up to join my local neighborhood fitness center)
 
Why shouldn’t 2014 be the year that you start seriously transforming your health, your attitude, and your financial security? Your new life starts when YOU say it does. Picture in your mind what your ideal life would look like. Jot down some visions for yourself in a new diary : How would you spend a typical day when your life is truly your own? Collect pictures from magazines that represent what you want for yourself, your family, and your future.
 
These exercises are more than just wishful thinking. They bring you joy and purpose, motivate your hard work, and help you make your dreams into plans.


Will this Halloween scare you to health?

ScaryMany of us have dressed up in scary costumes for Halloween and then at the end of the night the costume comes off right?  We don't go on dressed up in costume and living like the character we were dressed up as all year long (if you do there may be other issues we should discuss during our next coaching call)!

Now STOP for a moment and "slow your roll". CHALLENGE yourself to reflect on your current health status. If your current scenario (weight, clothing size, looks, feelings, etc.) is scaring you, think about it as an elaborate costume you were wearing and think of what would happen if you simply CHOOSE to just take it off and become the person you've always believed you could be and live the life you always wanted to live?

There's 28 Days from Oct. 31 to Thanksgiving Day. Using our medically proven formula and lifestyle coaching program you can take off up to 10-20 lbs in 28 days*, you could start exercising more consistently and look like a million bucks in this year's family photos (vs. avoiding them altogether).  All you have to do is re-commit to a 28-Day Health Challenge and live the BeSlim Habits of Health!

Contact us david@ehealthcoaching.com if you're ready to make the CHANGE and challenge interested family members, friends and co-workers to join you on the journey! We will provide you with a complimentary 15-20 min. health coaching session to develop your health action plan!

* Average weight loss is 2-5 lbs for 1st two weeks and 1-2 lbs thereafter.


4 Failures + 1 Success = History and Legacy

Looking dazed and sunburned, U.S. endurance swimmer Diana Nyad walked on to the Key West shore Monday, becoming the first person to swim from Cuba to Florida without the help of a shark cage. The most interesting parts of her story are the following...

1. She was 62 yrs old (age is just a number when it comes to living your dreams if you're "living well")

2. She failed 4 times previously but did not give up. The conditions improved to allow her to succeed. (sometimes the "storms of life" cause us to fail but if we don't give up the season will change in our favor)

3. She trained relentlessly in pursuit of her dream/goal and hit the Florida shore exhausted (it take all we got to be successful)

4. She had a dynamic support team who encouraged her and prepared her to make history

Click here to read full story and watch video interview


Financial Wellness: Tips to Increase Savings, Budget Basics and Debt Reduction Strategies!

 

Financial Wellness: Tips to Increase Savings, Budget Basics and Debt Reduction Strategies! from David Bush on Vimeo.

The secret to winning with debt is living on less than you earn and snowballing debt until it's eliminated.  During this video participants you'll gain expert tips and strategies to immediately experience success with getting out of debt and learn how to stay out with simple budgeting and savings strategies and tools.

Justin Bennett, Financial Coach, Debt Elimination Expert and Savings Superhero, brings 13 years of experience when it comes to helping people with their finances.  He will show you what it takes to get out of debt, live on a realistic budget and save for the future (without selling you any financial products).

Here's the top 3 areas we'll cover during this educational video:

1. Savings – Discover the motivation for improving your overall financial health.   After this video you will be able to determine how to save for emergencies and other future expenses without feeling like you're missing the money out of your paycheck

2. Budgeting and Developing a Spending Plan -  Learn how to set up a workable budget and basic spending plan that is practical and easy to maintain/track.

3. Accountability – You will identify secret strategies and tools to hold you accountable to the spending plan you create.

 


Back To School Health Tips

BackToSchoolWith fall quickly approaching, children and family’s are preparing to head back to school. After the long dog days of summer this can be a shock to a families schedule. But with a few small choices you can stay on your course to optimal health.

  1. Do as much as possible the night before. This will ensure you are not rushed in the morning. Breakfast is the one thing you don’t want to cut out of your schedule to make up time. Eat something that is easy to prepare for breakfast. Starting your day with a healthy choice will help you stay on track all day long. A hard boiled egg and a 1/2 whole wheat English muffin can be a great on the go breakfast. Also, a meal replacement shake or bar make great on the go companions 
  2. Pack healthy snacks in your purse, briefcase or car. Healthy options you can bring from home can include almonds, fruit, meal replacement shakes and bars. Fueling between meals helps to prevent getting hungry and over eating at a later meal. If you have access to a refrigerator during the day bring yogurt, cheese cubes, baby carrots, celery sticks and all natural peanut butter. 
  3. Stock your house with nothing but healthy foods and snacks for kids. When you have junk food around it can be too tempting for little one who want an after school snack. Fresh fruit, yogurt, nuts, seeds, and veggies are all great options. 
  4. Plan meals and grocery shop ahead of time. Include a couple good old standbys on your weekly menu. Your family doesn’t expect a gourmet meal every night. Pick 3 easy to prepare, healthy meals that you can cook in under 30 minutes such as Mesquite Grilled Shrimp and Sirloin & Vegetable Kabobs (see recipes here). 
  5. Delegate…assign children age appropriate tasks to keep them involved and help get dinner started. Ask your teen to start chopping the veggies, your pre-teen to help gather needed ingredients and place them on the counter and get the little ones involved in setting the table and folding napkins. Children take pride in being a part of a meal and will be more likely to eat what is in front of them if they feel invested. 
  6. Turn off the TV during dinner. This acts as a two for one benefit for your family. Not only do you tend to eat less when you are mindful of your plate but you also have the opportunity to find out how your children are adjusting to the school year. Don’t forget if teens and pre-teens aren’t as open as you would like them to be, don’t pressure them to talk, watch for non-verbal cues and trust your instincts, after all you have known them their whole lives. 
  7. Don’t over book…by keeping one weekday afternoon free it gives your children time to relax and recharge. It can also provide time to catch up or get ahead on school work which can help keep stress levels down.
By choosing to put your families health and happiness first you can’t go wrong and will certainly be able to power through the challenges of starting a new school year can throw your way.

Got a FAT HEAD?

FATheadI personally hate the word "FAT" and this picture is not real (Photoshop) but I believe it gives a great perspective on what I have felt like on the inside after losing 100 lbs. I had a healthier, thinner body but I still had a "FAT" head/mind. I still thought about food like my former self and I was still consuming a fatty diet of unhealthy thoughts and other negative information.

There is an obesity problem taking place here in North America (and elsewhere) and it doesn't have to do with one's weight or size of their head. This obesity problem is less visible to the naked eye but it may be even more costly to one’s life if they don't take immediate action.

We live in an era of ever-increasing information overload and mental candy. Social media, news, radio, podcasts, blogs, social interaction, on-demand TV shows and more coming at us from every direction and every device, all day, every day. Most of it is junk food or mental candy for the brain and we’re consuming it in LARGE quantities.

It feels relaxing to the brain when we're feeling stressed or bored so we consume it and the numbing effect sets in. However, without a doubt it's numbing affect is putting a heft of discouragement on our body and it is taxing our ability to achieve optimal health and live the extraordinary lives we all desire.

Physical obesity is not caused by the overload of available food; it is caused by the way we think about food and the overconsumption of calories beyond what the body can use.The same is true for mental obesity. It is not the consumption of available information; it is the overconsumption of bad information and what it does to our brain in terms of our lack of motivation and desire to act upon our goals and dreams. Mental obesity has consequences just as dire—hypertension, decision paralysis, loss of concentration, and diminished creativity and learning.

The solution to a fat head is similar to having a fat and/or an unhealthy body:

We need to change our thinking, habits and what we're consuming. We need to avoid high-calorie, low-nutrient information such as sensational television, useless celebrity trivia and other mind-numbing online commentary or unhealthy conversations. Just because it’s around us doesn’t mean we need to consume it. Make a healthy choice and choose to fuel your brain with something healthy every day!

Yes, we will be tempted to indulge in some unhealthy information or thinking at every turn, but trust me, if we abstain for a prolonged period (i.e. 30 days), we’ll lose our taste for it altogether. If we devour several servings of head-healthy, nutrient-rich information every day we can transform ourselves in a matter of months.

By reading the books, blogs, and positive social media to learn about best practices, healthy recipes, weight loss/management tips and plugging into your healthy support system we will burn off the mental fat! Eventually we’ll train our minds into a lean machines that will enable us to challenge ourselves in other areas of our lives to achieve new goals and heights.

Ready for a 'CHANGE' in your mental diet?