How do you want to feel?

Today’s Worksheet (it’s a big one!): Core Desired Feelings

feelings: sensations; emotions; inner states; consciousness; inner 
world.

goal: everything you work toward; the objective of your strategy; the 
whole point.

FEELING
How do you want to feel in your life?

Do a stream-of-consciousness riff: concepts, words, feelings, images. This is about optimal, positive, nourishing, and good — very good — feelings. Put them on paper. Let a tsunami of desire flood you. Invest in yourself. Want what you want. Go.

Pattern Recognition 
Study your list of desired feelings. read it over a few times. Read it out loud if you’re inclined. Sleep on it. Take it for a walk. What jumps out at you, feels warm, feels yes!,feels really important and valuable? Identify the words or concepts that really turn you on.

The objective of this exercise is to narrow down your list to three to five desired feelings. Whittle it down; make some tough choices. Having a tough time choosing between, say, creative and artistic, or strong and powerful? Try this: Look up the definitions of words. Each word is its own planet, and knowing the actual definition and origin can be instantly illuminating.

Repetitive questioning. This is a potentially annoying, galvanizing little minde trick: Keep asking yourself how a feeling feels. Get underneath its skin. Like this:

So, what does confidence feel like?
(Answer with the first thing that comes to mind.)
“It feels like winning.”

What does confidence feel like?
“It feels like being certain.”

What does confidence feel like?
“It feels like ... clarity.”

Bingo. What you really desire to feel is clarity.

Write each word you’re considering on its own sticky note, even if it’s ten words. Stick them on the fridge for a day, or around your computer monitor, and see how they make you feel. You’ll start to see how confidence is really summed up with the word strong, or how beautiful, classy, and elegant are present in one word: graceful. Toss the sticky notes that don’t make the cut and see what you’re left with after a few days.

Set a deadline for yourself. “By Saturday, I’ll be clear on my core desired feelings and that’s that.” Don’t sweat it. This isn’t a test. You can change your mind later, have an aha moment, and recalibrate it all when you wake up.

Act the way you want to feel
Five to ten accomplishments or experiences that will make me feel this way:

• Three things I will do today to generate these feelings.

Three things I will do this week to generate these feelings.

Three things I will do this quarter to generate these feelings.

Something to add to your daily routine:

http://www.mindbodygreen.com/0-4769/Why-You-Should-Drink-Warm-Water-Lemon.html

The Zero Mountain Health and Wellness Challenge

Experts say it takes 21 days of doing something new for it to become a habit. It definitely takes repeated effort. When we try something new our brain resists because it’s not used to the new way of doing things. It goes against the neuron rut that your brain has created.
Our brains normally take the path of least resistance in life and whatever rut your brain has created is what you do without thinking. It’s your default programming so to speak (from http://blisshealthcoaching.com/32-healthy-habits-change-life/).

Through this 21-Day Challenge, the key is just to become aware of patterns. Without judgment, without criticism just beginning to notice how you might handle stress, loneliness, boredom, anger, sadness, and worry. One of the things that is essential in understanding our relationship to ourselves is understanding how we cope and deal with the outside world.

This isn't something that is focused on necessarily. When we are young we might hold things in that make us feel sad or upset, or we might cry and get angry. As adults, we might go home and have a couple glasses of wine to wind down and relax. There is nothing wrong with this, but at the same time, we have to look at the intentions behind why we do what we do.

Why do we eat what we eat? Why do we come home and feel the need to continue working? Are we really busy? Are we avoiding? What is our relationship to approval? What is our relationship to our own value?

These are things we will explore for the next few weeks.

The way we nourish ourselves is a by-product of how we feel, with that we can get into healthy habits or a vicious cycle.

The first thing we are going to begin doing: 
In the morning, right when you wake up, write down five things you are grateful for.

The "F" Word

When I was down in Fort Smith yesterday, Kathy Karsten and I were talking about the highs and lows of growth. She said something that made me pause as I was walking out the door, "You have to fail forward." Each of us has probably experienced some version or another of our own perceived "failure." Whether it be a "failure" to do something, "failing" to succeed at something, the list can go on forever, but is there such a thing as failure? Especially when more often than not, it is our perceived "failure" that moves us forward. Life is always teaching us. We get to work and we're learning every day. We go home and we're learning every day. When we take away the power of letting things define our success, failure becomes neutral. It's no longer good or bad, because what failure really means is that we're trying, and if we're trying, we're moving forward. So often, in my own life, and through talking to others, I see where our perceived failures keep us stuck. We get trapped in our own circumstances, or in other words our own "stories." We have them. Some of us carry them around with us. We bring them to work, we bring them home... they sound something like this, "I've never been healthy, so I'm not going to be healthy." "I don't have time to take care of myself. I have too many other things to do." "I'm too old." "I'm too fat." "I'm not smart enough." "Why would it matter?" "It's too late." All of these statements in some way or another disempower us. There is no perceived failure that is a dead end. There is no failure, except the failure to try.

At Zero Mountain, the value is in what we give every day. It doesn't mean that there won't be mistakes, growing pains or days that are stressful. As long as we keep trying, every day, to show up and make a difference, that's what matters most. So, keep going... as long as you're "failing forward," you're getting somewhere.

Wellness: It's more than what you eat

The most vital thing that we have in our life is our wellness. Our wellness presides over everything including relationship, career, health, vitality, energy, etc. It is easy to get busy, to get swept up in stress and activity,  this week is about balance, finding and creating balance within your life to benefit you.

Starting with these simple things:
1. Eat More Veggies
2. Drink Plenty of Water
3. Sleep
4. Move/Exercise
5. Connect (this can be taking time to do yoga, be with friends/family, church group, social group, running group, book club, volunteer, etc.)
6. Put down the processed food. If it's in a package, unless it's almonds, cashews or pistachios, skip it
7. Unplug. Take time away from your phone and computer. At the end of the day, unplug.
8. Eat a meal with someone you love
9. Quiet time. Whether you go on a quiet walk or simply have a few moments of quiet when you wake up in the morning, give yourself space to listen to your body
10. Do your best, let go of the rest

The way we nourish ourselves, ultimately reflects how we value ourselves. This week take time to value you; your time, energy, gifts are all a part of you. Living well is a balance, to find balance we have to take time to notice what we need and what we don't need.

Use this week to reenergize, recharge and get grounded. 

Quick Tips on Fast Food

It happens. We're on the road, traveling, in need of a quick bite, we all know fast food happens. Here is a list of tips for healthy fast food on the road.

A quick rundown on some of the smartest menu options at some of the nation’s most popular restaurant chains:

McDonald’s

Premium Grilled Chicken Classic Sandwich

Calories          350
Total Fat         9g
Carbs             42g
Protein           28g
Sodium          820mg

Although the typical “go-to” healthy option is a salad, I would recommend ordering the grilled chicken classic sandwich instead at McDonald’s. It’s more filling, offers a good amount of protein, and is portable. Pair it with some fruit and a black coffee for a complete meal from Mickey D’s that you don’t have to feel guilty about.  In fact, you’ll be lovin’ it. 

Subway

Sweet Onion Chicken Teriyaki 6″ Sub

Calories          370
Total Fat         4.5g
Carbs             57g
Protein           25g
Sodium          770mg

For a great lunch option without sacrificing flavor, consider choosing the sweet onion teriyaki sub. Just choose the half-foot option! The fat content is extremely low and there’s no fat in the tasty sauce (oh, and definitely avoid buying that bag of chips or cookie in the checkout line). 

Burger King

Whopper Jr.

Calories          350
Total Fat         21g
Carbs             28g
Protein           12g
Sodium          640mg

A flame-broiled classic, the Whopper Jr. with cheese packs less than 400 calories. On the side you can also add a small salad and some juice. There’s no reason you can’t eat like a king every once and a while when you’re watching your eating. 

Starbucks

Tall Cafe Americano

Calories          15
Total Fat         0g
Carbs             3g
Protein           1g

Caffeine is a trucker’s best friend. But, believe it or not, all those fancy caffeinated beverages can add up in the calories. Instead of drinking up all that sugar and calories, stick to a classic like a tall caffé Americano—which is essentially just a plain black coffee in Starbucks language. Although in all honesty, there are way cheaper places to get that cup-o-joe fix anyway.

Taco Bell

Fresno Style Bean Burrito

Calories          330
Total Fat         7g
Carbs             39g
Protein           28g
Sodium          1,120mg

Thinking outside the bun? Try the fresno style bean burrito. It’s only 330 calories and can be a afternoon snack. But, with this item, you should still be cautious if you’re on a low-sodium diet.

General fast-food rules to live by:

• Avoid fried sides (AKA fries and onion rings)
• Don’t drink your calories (forego milkshakes, sugary coffee drinks, and soda)
• Beware of condiments in calories! Adding that extra BBQ sauce can also add a bunch of hidden calories to your meal)

Being healthy can be difficult at time. But, one of the most important things you can do is plan for the best—-but prepare for the worst. So next time you find yourself with no other choice but to fuel your hunger with some drive-thru dinner—just think about it differently. Making smarter choices is easy and you don’t necessarily need to sacrifice time or energy to stick to your diet.

via Healthy Trucker 

The Gift of Wellness

One of the most vital and critical parts of life is our state of wellness. When we feel good, we're able to accomplish more, be there for others, be there for ourselves and really work hard to fulfill what we want in our life. Life is a gift. We know this. How we treat it, spend it and use it however, is up to us. As we head into September, we might already be feeling a shift. The weather has cooled down, the light is a little different in the mornings and nature is beginning to suggest change. We're changing all the time, what we need is changing all the time and at Zero Mountain, I am here to help facilitate positive change when it comes to overall health and wellness. Some of you know that I have a yoga studio up in Fayetteville called Maitri Yoga. The word maitri (my-tree), means loving-kindness to oneself. The reason why I chose this name is because from the moment I stepped onto my yoga mat, I felt a change. There was a shift and after I got home from class I wrote that I had just experienced the beginning of everything. It's amazing how one moment can change our life. It's incredible how someone's words can affect us so deeply and how life is always giving us what we need. It's taken me a long time to learn how to take care of myself. In fact, it's a work-in progress every single day. Through the years, since I was about 22 I have worked really hard to heal my body and my life. I went from feeling disconnected, depleted, tired, out of touch, distant, emotionally drained, not looking or feeling like myself to feeling connected, rejuvenated, grounded, present, emotionally available and looking/feeling like myself, my true self. Life is busy. We work, we have obligations, families, things to take care of, mouths to feed and a day to get through, but it's better to be thriving rather than surviving, trust me. However, it takes a commitment to yourself; to your health, to your feelings, to your needs, to your body, heart and mind. We have the power to take care of ourselves and get what we need. Here are some things I have learned through the years, that I wanted to share with you guys.

1. Love Yourself. Unconditionally. No exceptions

2. Forgive Yourself. Yep. Forgive yourself for the times when you didn't know better, didn't take care of yourself and were hard on yourself. Forgive yourself when you didn't love yourself.

3. Get Rest. Take breaks. 

4. Eat like you love yourself. When you're body is hungry, feed it with nutrients

5. Listen to your body. You know that quote, "You know more than you think." It's true. All we have to do is listen.

I am graduating with my license as a wellness coach. We have been trained to be holistic health and wellness counselors and I would love to share this with all of you. I have learned a lot, not only through this program, but in my own journey. 

This September: Live well. Love well. Work well.