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Ready, Set, Change. DO IT.
Turns out you need to do more than just think it, you can only do it, if you DO IT.
How many of us have lived the majority of our lives wanting to change something about ourselves and have just thought it and believed that with the thought you can create anything. Well you were right; you can create anything you put your mind to, but the body has to get involved too.
Some of the best teachers in the world have said, Just do it, whatever your mind can create will be, etc. but without actions the thoughts remain just that, thoughts without action.
It is time to take action, even if the action creates waves. The waves, like the ocean, will eventually smooth out and your action will have its end result and rewards.
If you are ready to make a change in your life such as weight loss, a new job, selling your home, or confronting a relationship or friend, time is all you have to work with. If you want a result, create a goal and use it daily to create the outcome you desire.
Today I want you to think of what it is you want to change.
Let’s use the example of weight, as this is one I had to decide to change as well.
First get yourself a book, a journal or a place on your computer to create your Goal.
You will refer back to this daily.
First let’s start with the goal.
Goal development, The Statement of creation:
Use words that will encourage you to get the job done.
I want to lose weight so I can look like the person my mind feels like.
I want to be fit, so I can enjoy the rest of this life without limitations.
I want to be healthier and more confident in all aspects of my life.
I can do whatever I put my mind to.
I will help my mind stay strong in times of weakness.
Goal Structure:
Create a structure outlining what you want to do to get to your goal. What will your outcome require in action? Use thoughts like these.
I will over the next year lose X number of lbs.
I will go to the gym, 3 times per week
I will follow a healthy balanced eating plan.
I will think thoughts that will encourage me.
I will drink more water.
I will love myself enough to do the daily work.
Goal Empowerment:
Remind yourself with encouraging daily thoughts that will help you stay on your desired path. Change is never easy, no matter what you are changing; it will take focus and determination to get it done.
Use thoughts like these.
I am getting fit, I am beautiful.
I am capable of achieving my best.
I am on the right track.
I am able to stay on my plan.
I am able to lose this weight and move forward.
I am capable of being fit and confident
Once you have a goal outline, now what? Do we highlight them in pretty blue or pink and paste them on the fridge door? No, we enforce the thought with action.
Once the goal is created we need to move to action.
Creation of action:
Contract with yourself.
Write out what the actions are that are required to get to your goal.
Is your outcome losing weight?
If so what is the action required to get to that goal?
I want you to take the time and write your thoughts down to these questions.
What stops you from achieving your goal? (If this is the first time you have tried to achieve this goal, imagine what may stop you.)
What am I afraid of? .i.e. If I lose the weight I will get too much attention from the opposite sex.
Why have I not been able to do this before? i.e. I have a disability and I am limited in what I can do for exercise. I have not learned how to reach beyond my limitations and so on.
Is this something I truly want for myself? i.e. I want to do this for my family, or I want to lose weight to keep my relationship. If you only want to change to suit someone else, perhaps you need to make decisions first to change how you serve yourself less than everyone else. Do this for you or don’t do it at all.
If you continually make your changes because someone else thinks you should, you will lose more and more of your true identity. Be you and love you. If you feel you want to make this change, then write your answers about you. I.e. I know I want to make this change for myself, I need to feel better about me, and I am ready to change for my better.
Once you have answered these questions, take the time to read them to your self and decide on the course of action.
{Change = Action}
Know what your challenges will be and eliminate them.
If you are a person that has major cravings, get rid of them from your home.
So many people are junk food addicts, and no matter where they are they seem to find the money they need to get that bag of chips, chocolate, or pop.
You need to start to think of what is best for you. Only you can stop you from having what is not right for you in your life and in your body.
Start reminding yourself of what you need to be eating daily.
Find a food plan that works for you. I have created many and if you wish I will design one that suits your lifestyle.
If you have thoughts of weakness with making your changes, ask yourself why. Are you sad about something, depressed, angry?
What emotion is related to the thought?
Many people eat poorly when they are experiencing a rough emotion, or a fearful experience. If you eat when you are emotional, remind yourself that the emotion can be controlled and so can the desire to eat or react negatively.
Create Goal reminders:
Simple words placed where you can see them all the time. On the computer, your desk, your coffee mug, the fridge, the bathroom mirror. Words like.
I can change.
I am capable of achieving my goal.
I am strong.
I have will power.
I love you.
I am on my way.
These simple words of self empowerment will create a positive momentum for the times you may feel weak.
Now keep in mind we can use the same structure for any decision of change. If you want to change your lifestyle, drinking, drugs, relationship, job etc... The goal structure will help you make the changes with balance.
Goal daily re-enforcements:
Along your journey of change I want you to write a daily goal reminder. What have you done to get closer to your goal today?
If you write it out you will be reminded that you are responsible for the action, no one else.
i.e. Today I went to the gym, and worked out for 45 minutes.
Today I ate foods that will enrich my health.
Today I took all my vitamins.
Today I reminded myself that I am Capable of achieving my goal.
Today I looked in the mirror and saw the outcome I desire.
Remember this is a contract with yourself, so keep these words where you can go back to them and see where you have changed through this process.
This is your journey, this is for you, write what you want, not what you think others will see.
Goal- time line.
Over what period of time will you allow yourself to achieve your goal?
Be realistic, be honest, and be aware.
Trying to make changes too fast usually inhibits you from getting the desired outcome. Take caution with you and be patient.
Don’t give yourself 4 months to lose 40 lbs, or one month to lose 10. We all lose weight at different levels, no one person can know how long it will take to achieve the outcome you have set out to achieve.
So think small here, think in units of time, versus units of weight.
i.e. I am going to lose 2 to 5 lbs per month.
Any less or any more is fine, you are giving yourself realistic guidelines.
I am going to exercise 20 times in one month and work off a minimum of 400 calories per workout. Most gym equipment is equipped with a gauge of measure to assist you in knowing how many calories you have worked off.
I am going to eat only the foods that my body needs to sustain life and provide nutrient balance. I will eat the amounts required to feel full in my body not in my mind.
I am going to take vitamins and minerals to assist my body’s natural functions.
*We all need more vitamins, our fruits and vegetables are just not as rich as they once were in the essential nutrients required to maintain healthy bodies.
Find out what you need to be at your optimum best.
So you now have a self contract, big deal; some words on paper, what the heck does that really matter. So what are you going to do with it now?
Go(al)- Do it
Get up, get active, and get your results. Go do It. Your goal, your path your choice.
Use Daily Affirmations to get you motivated.
i.e. I am strong and ready for change.
I am capable of achieving my desired outcome.
I am proud of myself for taking control.
I am deserving of this change.
I have no stop button, I am a winner.
My success is my life.
I love myself enough to keep focused.
Write your own daily thoughts as you go along this journey. Or read some of the other inspirational thoughts available on the internet. So many people use Affirmations to encourage their minds to succeed. Perhaps this is a tool you need to start using.
This is all up to you now; you need to apply your daily thoughts to your daily actions.
Change what you want to and live the life you need to, to become that You that you know you truly want to be.
I have personally used this strategy in many applications of my life.
I have changed so much about my life - once I was living in fear, and self defeating thoughts. Now I am in a loving relationship with myself, friends, family, my work and my spouse.
Day after day I still use my daily thoughts to help guide me to the outcome I want and need to live my best life.
I wish you all success as you empower yourself to change what it is in your life that keeps you from being the best you.
Thoughts from others who encourage change.
How wonderful it is that nobody need wait a single moment before starting to improve the world. (Anne Frank)
Change will not come if we wait for some other person or some other time. We are the ones we've been waiting for. We are the change that we seek. ( Barack Obama)
Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world. (Harriet Tubman)
We are all changing every moment of every day, maybe it is time to change what we want to instead of accepting whatever changes just occur.(Sharon Quirt)
Here are two of my favorite recipes, enjoy.
Kidney Bean & Butternut Squash Soup
Kidney beans and winter squash make sweet partners in this rib-sticking soup.
Prep Time: 15 minutes
Cooking Time: 2 1/2 hours
4 quarts water
1 pound kidney beans, picked over
2 bay leaves
2 tablespoons olive oil (optional)
10 cloves garlic, chopped
2 butternut squash, cut in half lengthwise, seeded, peeled and cubed
1 bunch flat-leaf parsley, chopped
10 leaves fresh basil, chopped
Salt to taste
1 teaspoon black pepper
1. Bring the water to a boil in a large covered pot. Add beans and bay leaves. Cook over medium heat, uncovered, 1-1/2 hours, stirring frequently, until the beans are nearly tender.
2. In a large skillet, heat olive oil over low heat. Add garlic and cook, stirring frequently for 5 minutes, until soft and golden. Add squash, parsley, basil, salt and pepper. Cook uncovered over low heat about 20 minutes, stirring frequently, until lightly softened.
3. Spoon squash mixture into the pot of beans, scraping up the bits that cling to the skillet. Simmer 45 minutes, stirring frequently, until squash and beans are soft and soup is thick. Adjust seasonings to taste.
Organic Rosemary Chicken ,
Prep: 20 minutes Cook: 70 minutes. It's amazing how just a handful of ingredients produces this amazing dish.
Yield
5 servings (serving size: 6 ounces)
Ingredients
1 (4-pound) whole organic chicken
8 garlic cloves, minced
4 tablespoons chopped fresh rosemary
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Cooking spray
Preparation
1. Preheat oven to 425°.
2. Remove and discard giblets and neck from chicken. Rinse chicken with cold water; pat dry. Trim excess fat. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat.
3. Combine garlic and rosemary. Rub seasoning mixture under loosened skin and into the body cavity. Sprinkle salt and pepper evenly over entire outside surface of chicken.
4. Place chicken in a shallow roasting pan coated with cooking spray. Bake at 425° for 10 minutes. Reduce heat to 375°; bake 1 hour or until a thermometer registers 180°. Let stand 5 minutes.
Nutritional Information
Calories: 419
Fat: 24g (sat 7g,mono 9g,poly 5g)
Cholesterol: 152mg
Protein: 47g
Carbohydrate: 1g
Fiber: 0.0g
Iron: 2mg
Sodium: 311mg
Calcium: 37mg
Turns out you need to do more than just think it, you can only do it, if you DO IT.
How many of us have lived the majority of our lives wanting to change something about ourselves and have just thought it and believed that with the thought you can create anything. Well you were right; you can create anything you put your mind to, but the body has to get involved too.
Some of the best teachers in the world have said, Just do it, whatever your mind can create will be, etc. but without actions the thoughts remain just that, thoughts without action.
It is time to take action, even if the action creates waves. The waves, like the ocean, will eventually smooth out and your action will have its end result and rewards.
If you are ready to make a change in your life such as weight loss, a new job, selling your home, or confronting a relationship or friend, time is all you have to work with. If you want a result, create a goal and use it daily to create the outcome you desire.
Today I want you to think of what it is you want to change.
Let’s use the example of weight, as this is one I had to decide to change as well.
First get yourself a book, a journal or a place on your computer to create your Goal.
You will refer back to this daily.
First let’s start with the goal.
Goal development, The Statement of creation:
Use words that will encourage you to get the job done.
I want to lose weight so I can look like the person my mind feels like.
I want to be fit, so I can enjoy the rest of this life without limitations.
I want to be healthier and more confident in all aspects of my life.
I can do whatever I put my mind to.
I will help my mind stay strong in times of weakness.
Goal Structure:
Create a structure outlining what you want to do to get to your goal. What will your outcome require in action? Use thoughts like these.
I will over the next year lose X number of lbs.
I will go to the gym, 3 times per week
I will follow a healthy balanced eating plan.
I will think thoughts that will encourage me.
I will drink more water.
I will love myself enough to do the daily work.
Goal Empowerment:
Remind yourself with encouraging daily thoughts that will help you stay on your desired path. Change is never easy, no matter what you are changing; it will take focus and determination to get it done.
Use thoughts like these.
I am getting fit, I am beautiful.
I am capable of achieving my best.
I am on the right track.
I am able to stay on my plan.
I am able to lose this weight and move forward.
I am capable of being fit and confident
Once you have a goal outline, now what? Do we highlight them in pretty blue or pink and paste them on the fridge door? No, we enforce the thought with action.
Once the goal is created we need to move to action.
Creation of action:
Contract with yourself.
Write out what the actions are that are required to get to your goal.
Is your outcome losing weight?
If so what is the action required to get to that goal?
I want you to take the time and write your thoughts down to these questions.
What stops you from achieving your goal? (If this is the first time you have tried to achieve this goal, imagine what may stop you.)
What am I afraid of? .i.e. If I lose the weight I will get too much attention from the opposite sex.
Why have I not been able to do this before? i.e. I have a disability and I am limited in what I can do for exercise. I have not learned how to reach beyond my limitations and so on.
Is this something I truly want for myself? i.e. I want to do this for my family, or I want to lose weight to keep my relationship. If you only want to change to suit someone else, perhaps you need to make decisions first to change how you serve yourself less than everyone else. Do this for you or don’t do it at all.
If you continually make your changes because someone else thinks you should, you will lose more and more of your true identity. Be you and love you. If you feel you want to make this change, then write your answers about you. I.e. I know I want to make this change for myself, I need to feel better about me, and I am ready to change for my better.
Once you have answered these questions, take the time to read them to your self and decide on the course of action.
{Change = Action}
Know what your challenges will be and eliminate them.
If you are a person that has major cravings, get rid of them from your home.
So many people are junk food addicts, and no matter where they are they seem to find the money they need to get that bag of chips, chocolate, or pop.
You need to start to think of what is best for you. Only you can stop you from having what is not right for you in your life and in your body.
Start reminding yourself of what you need to be eating daily.
Find a food plan that works for you. I have created many and if you wish I will design one that suits your lifestyle.
If you have thoughts of weakness with making your changes, ask yourself why. Are you sad about something, depressed, angry?
What emotion is related to the thought?
Many people eat poorly when they are experiencing a rough emotion, or a fearful experience. If you eat when you are emotional, remind yourself that the emotion can be controlled and so can the desire to eat or react negatively.
Create Goal reminders:
Simple words placed where you can see them all the time. On the computer, your desk, your coffee mug, the fridge, the bathroom mirror. Words like.
I can change.
I am capable of achieving my goal.
I am strong.
I have will power.
I love you.
I am on my way.
These simple words of self empowerment will create a positive momentum for the times you may feel weak.
Now keep in mind we can use the same structure for any decision of change. If you want to change your lifestyle, drinking, drugs, relationship, job etc... The goal structure will help you make the changes with balance.
Goal daily re-enforcements:
Along your journey of change I want you to write a daily goal reminder. What have you done to get closer to your goal today?
If you write it out you will be reminded that you are responsible for the action, no one else.
i.e. Today I went to the gym, and worked out for 45 minutes.
Today I ate foods that will enrich my health.
Today I took all my vitamins.
Today I reminded myself that I am Capable of achieving my goal.
Today I looked in the mirror and saw the outcome I desire.
Remember this is a contract with yourself, so keep these words where you can go back to them and see where you have changed through this process.
This is your journey, this is for you, write what you want, not what you think others will see.
Goal- time line.
Over what period of time will you allow yourself to achieve your goal?
Be realistic, be honest, and be aware.
Trying to make changes too fast usually inhibits you from getting the desired outcome. Take caution with you and be patient.
Don’t give yourself 4 months to lose 40 lbs, or one month to lose 10. We all lose weight at different levels, no one person can know how long it will take to achieve the outcome you have set out to achieve.
So think small here, think in units of time, versus units of weight.
i.e. I am going to lose 2 to 5 lbs per month.
Any less or any more is fine, you are giving yourself realistic guidelines.
I am going to exercise 20 times in one month and work off a minimum of 400 calories per workout. Most gym equipment is equipped with a gauge of measure to assist you in knowing how many calories you have worked off.
I am going to eat only the foods that my body needs to sustain life and provide nutrient balance. I will eat the amounts required to feel full in my body not in my mind.
I am going to take vitamins and minerals to assist my body’s natural functions.
*We all need more vitamins, our fruits and vegetables are just not as rich as they once were in the essential nutrients required to maintain healthy bodies.
Find out what you need to be at your optimum best.
So you now have a self contract, big deal; some words on paper, what the heck does that really matter. So what are you going to do with it now?
Go(al)- Do it
Get up, get active, and get your results. Go do It. Your goal, your path your choice.
Use Daily Affirmations to get you motivated.
i.e. I am strong and ready for change.
I am capable of achieving my desired outcome.
I am proud of myself for taking control.
I am deserving of this change.
I have no stop button, I am a winner.
My success is my life.
I love myself enough to keep focused.
Write your own daily thoughts as you go along this journey. Or read some of the other inspirational thoughts available on the internet. So many people use Affirmations to encourage their minds to succeed. Perhaps this is a tool you need to start using.
This is all up to you now; you need to apply your daily thoughts to your daily actions.
Change what you want to and live the life you need to, to become that You that you know you truly want to be.
I have personally used this strategy in many applications of my life.
I have changed so much about my life - once I was living in fear, and self defeating thoughts. Now I am in a loving relationship with myself, friends, family, my work and my spouse.
Day after day I still use my daily thoughts to help guide me to the outcome I want and need to live my best life.
I wish you all success as you empower yourself to change what it is in your life that keeps you from being the best you.
Thoughts from others who encourage change.
How wonderful it is that nobody need wait a single moment before starting to improve the world. (Anne Frank)
Change will not come if we wait for some other person or some other time. We are the ones we've been waiting for. We are the change that we seek. ( Barack Obama)
Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world. (Harriet Tubman)
We are all changing every moment of every day, maybe it is time to change what we want to instead of accepting whatever changes just occur.(Sharon Quirt)
Here are two of my favorite recipes, enjoy.
Kidney Bean & Butternut Squash Soup
Kidney beans and winter squash make sweet partners in this rib-sticking soup.
Prep Time: 15 minutes
Cooking Time: 2 1/2 hours
4 quarts water
1 pound kidney beans, picked over
2 bay leaves
2 tablespoons olive oil (optional)
10 cloves garlic, chopped
2 butternut squash, cut in half lengthwise, seeded, peeled and cubed
1 bunch flat-leaf parsley, chopped
10 leaves fresh basil, chopped
Salt to taste
1 teaspoon black pepper
1. Bring the water to a boil in a large covered pot. Add beans and bay leaves. Cook over medium heat, uncovered, 1-1/2 hours, stirring frequently, until the beans are nearly tender.
2. In a large skillet, heat olive oil over low heat. Add garlic and cook, stirring frequently for 5 minutes, until soft and golden. Add squash, parsley, basil, salt and pepper. Cook uncovered over low heat about 20 minutes, stirring frequently, until lightly softened.
3. Spoon squash mixture into the pot of beans, scraping up the bits that cling to the skillet. Simmer 45 minutes, stirring frequently, until squash and beans are soft and soup is thick. Adjust seasonings to taste.
Organic Rosemary Chicken ,
Prep: 20 minutes Cook: 70 minutes. It's amazing how just a handful of ingredients produces this amazing dish.
Yield
5 servings (serving size: 6 ounces)
Ingredients
1 (4-pound) whole organic chicken
8 garlic cloves, minced
4 tablespoons chopped fresh rosemary
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Cooking spray
Preparation
1. Preheat oven to 425°.
2. Remove and discard giblets and neck from chicken. Rinse chicken with cold water; pat dry. Trim excess fat. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat.
3. Combine garlic and rosemary. Rub seasoning mixture under loosened skin and into the body cavity. Sprinkle salt and pepper evenly over entire outside surface of chicken.
4. Place chicken in a shallow roasting pan coated with cooking spray. Bake at 425° for 10 minutes. Reduce heat to 375°; bake 1 hour or until a thermometer registers 180°. Let stand 5 minutes.
Nutritional Information
Calories: 419
Fat: 24g (sat 7g,mono 9g,poly 5g)
Cholesterol: 152mg
Protein: 47g
Carbohydrate: 1g
Fiber: 0.0g
Iron: 2mg
Sodium: 311mg
Calcium: 37mg