Thursday, March 19, 2015

4 Ways to Stick with your Resolutions - #3 of 4 REDUX



We're using the acronym GOAL to keep our resolutions fresh and action - oriented year-round.   The first two were G -- GET GOING NOW!! and O – OUTCOME.  Let’s continue … 

Are you filling in your table/grid?  Are you tracking those resolutions daily?  Are you visualizing your self in that goal?  Can you see yourself in the outcome in the here and now? 


#3 of 4

A = ALLOW 


The early part of 2002 was tough for me.  While I was still reeling from the events of 9/11, I was going through a divorce; I was in a stormy relationship and I weighed 203 pounds.  What turned my life around? One day in February 2002 I got out of breath while tying my sneakers.  I had had it!  I was ready for a change.  The divorce didn’t get signed overnight nor did my current relationship change significantly but I did change my healthy mindset overnight.  Friday I couldn’t tie my sneakers without panting; Saturday morning I was jogging (actually walking not jogging!) in the park, grocery shopping for more nutritious meals and snacks, and losing weight.  Within 5 weeks I lost 8 ½ pounds!  


I knew it would be tough – I love desserts! But by mid-2003 I weighed 149 pounds.  How did I lose the weight and still have dessert? I allowed myself to have my cake and eat it too!  I allowed myself to make mistakes AND LEARN FROM THEM! I allowed myself to have dessert, an extra cookie or two, and discover more about my character.  I learned about my food triggers and my emotional eating habits.  At first it was distressing, but I got an accountability partner (someone whom I would update with my meal intake, eating habits and issues).  I spoke to her twice a week.  In turn, she was telling me about her food issues.  It worked!  WE both allowed ourselves to veer from the ultimate goal only to come back on track quickly.  By the way WE BOTH have kept the weight off since then!  

CALL TO ACTION:  Get 3 accountability partners to achieve your goal.  Yes, 3!! Two of your accountability partners are people who live more than 50 miles (80 kilometers) away from you.   

Want to have Spirit with a Bite in paperback?  Get it here: http://www.lulu.com/shop/crystal-williamson/one-month-of-spirituality-with-a-bite/paperback/product-21488633.html


#smallchangesarehuge

Thursday, March 12, 2015

4 Ways to Stick with Your Resolutions - #2 of 4 REDUX

Remember we're using the acronym GOAL to keep our resolutions fresh and action - oriented year-round.   The first was G -- GET GOING NOW!!  How are you doing on your table/grid?  Are you tracking those resolutions daily?  Take 7 minutes a day to check on your actions.  In one week, you've done 49 minutes of your goal!!!  

#2 of 4
O -- OUTCOME



Taking action steps toward your goals are tough! You are moving into uncharted territory.  You are moving toward your goal.  To maneuver through the quagmire, remember your ultimate outcome.  For example, if you’re ultimate goal is to be 50 lbs. lighter, when times get tough, do some visioning.  Imagine yourself fitting in your clothes with ease and comfort.  Imagine how you’ll look in a new dress or suit.  Imagine your smile of confidence.  Imagine telling your family (or your family telling you) what a great thing you’ve accomplished.  It’s happening NOW.  Not in the future but NOW!  Keeping your eyes on the prize and clearly knowing your outcome is the ultimate high!  

CALL TO ACTION:  Turn the computer off and take that vision quest towards your outcome now.  Unplug and take the time to visualize and then realize.  :)  

Want to have Spirit with a Bite in paperback?  Click here: http://www.lulu.com/shop/crystal-williamson/one-month-of-spirituality-with-a-bite/paperback/product-21488633.html

 #smallchangesarehuge

Thursday, March 5, 2015

4 Ways to Stick With Your Resolutions Year-round - #1 of 4 REDUX



Should old acquaintance be forgot … 


Wow 2015‼  It’s a new year!  What are your New Year’s Resolutions for 2014?  Lose weight, quit smoking (you know who you are!), start a holistic business … What were your resolutions in 2014?  In 2000? In 1992? Did you have the same resolutions?  Did you continue your new resolutions all year?  Did you get to March with those resolutions???‼‼!??!?!  If not, then you’re in the same boat as most Americans.  Approximately 87% of us don’t keep our resolutions.  It’s frustrating, distressing and exhausting.  


Resolutions? No! Goals? YES!
One way to keep your resolutions fresh and have staying power is to think of them as goals.  Resolutions are the end result of goals.  They may be formidable goals. But in the end, completing those goals will fulfill your resolution needs.  


Use the acronym GOAL to keep your resolutions year-round.  Here's the first of four tips to keep your GOALs:


#1 of 4
G = GET GOING NOW 



I’m a great believer in taking action.  Talking about a goal, creating a vision board, or reading affirmations are a wonderful start.  But if there is NO ACTION afterward, the goal is naught!  If there is no action, it becomes a wish.  Wishing is hollow if not followed by consistent action to fulfill your goal.  How many New Year’s resolutions have gone unfulfilled due to lack of action and follow through? What are your 2014 resolution(s)? What are some interim goals for the first quarter of 2015? What is your goal (to fulfill your New Year’s resolution) for January 2015? What are some steps you need to take? How do you need to get going now?

CALL TO ACTION:    Write down your goals for the next 365 days. Create a table/grid with 3 columns.  One column is your clearly stated goal, the next column is what action needs to be done, and the third is your deadline.  Start to fill it in now.

Spirit with a Bite in paperback: http://www.lulu.com/shop/crystal-williamson/one-month-of-spirituality-with-a-bite/paperback/product-21488633.html

#smallchangesarehuge






Monday, January 19, 2015

Euphemisms? What do I really mean??!!?!

QuoteWhen I was a kid I was known as a fussy eater. 'Fussy eater!' That's what they called it in my house. "He's a fussy eater." 'Fussy eater' is a euphemism for "Big pain in the ass. -- George Carlin

Perspective (in video) from Small Changes are HUGE!!!:



Call to Action:  Think of 3 new acronyms to motivate you.  Ex:  WTF = Wow, that's fantastic!  Repeat them 5 times a day for the next 2 weeks. Rinse, lather, repeat.


Coming up#smallchangesarehuge -- group coaching Wed Jan 28 at 8 PM ET >> https://plus.google.com/events/cl0dlro0iivc716kopfh753rrng?authkey=CI_3_PGQ8qKAsgE

Tuesday, December 2, 2014

My Birthright, My Wonderful Life



Quote:   We're born with success. It is only others who point out our failures, and what they attribute to us as failure. -- Whoopi Goldberg

Perspective:  I used to think pessimists had the best outlook.  If you’re a pessimist, you’re never disappointed.  If you’re a pessimist your negative thoughts and the other negative thinkers you hang around are always right.  But what a way to live. 

What does success mean?  What does failure mean? 

Dictionary definition:
  • Success:  the favorable or prosperous termination of attempts or endeavors; the accomplishment of one's goals. 
  • Failure: nonperformance of something due, required, or expected
I started to think of my definition for success.  I also started to think of my definition of failure.

My definition:
  • Success: staying stuck and not trying, not learning from a plan/course of action.
  • Failure: remorse and regret from not trying
Have you heard these type of negative questions/comments previously?
  • Is that coaching thing working out? 
  • When are you going to get a real job? 
  • If you weren’t so picky, you wouldn’t be single.
  • When you relax, you’ll have XXXXXX.
I need to be aware of the fact that my definition of success and failure is vastly different from my family, friends, social media acquaintances, strangers, etc. 

I am a different person than people in my inner circle.  It’s great I’m the product of my background.  It’s great my past history is part of me.  It’s great my past is not the only part. 

It’s great I blaze my own trail.  When I travel on a road not traveled upon, I need to pay attention.  When I know I need to pay attention, outside comments distract me. 

Thank you to everyone for sharing your thoughts.  Now I’m moving forward and it’s a different path than you.  That’s great for me. 


Call to Action:  You are the reigning ruler of a nation.  What comes naturally to you?  How to do bestow “good things” on the people in your nation?  How do you allow others to bestow good things for yourself?  What is your coat of arms?

Coming up#smallchangesarehuge -- group coaching Wednesdays (biweekly) at 8 PM ET   >>  Small Changes are HUGE! Google hangout on Dec 3, 2014