Ready...Set...Change!

It’s a glorious day here in my neck of the woods.  The summer is on its way out, and the mornings are becoming crisp.  The kids are back in school and in a few days, autumn will officially be here.  The changing seasons are one of the things I love about living in North Carolina.  Each season is unique, and the transitions from one to another always bring a sense of anticipation for the upcoming time of year right alongside a yearning for the waning season and all the gifts it brought.  Every change is like this, it seems – both a beginning and an end.

The past few months have been full of changes for me personally and professionally, and I’ve been thinking a lot about the way we relate to change.  Some changes aren’t choices and so we may seek to develop skills for managing them with some degree of resiliency and good humor.  Other changes are things that we initiate, and even though they may be challenging, we feel as if we have a little more control on how and when they are implemented.

In my work as a nurse practitioner and a health coach, I help people who want to make changes that will enhance their health and well-being.  Before they begin behavior change, though, each client must ask themselves:  “Am I ready?” 

What makes someone ready to make a change?  This question has been researched and studied extensively.  One of the more well-known theories of behavior change, Prochaska’s Stages of Change, describes behavior change as a progressive process made up of five distinct steps:

1)  Precontemplation – The individual is not considering any type of change to his or her behavior. 
Example:  Jeff is a high achiever who gets 5-6 hours of sleep a night.  He keeps himself energized with coffee and energy drinks, and has no intention of slowing down any time soon.

2)  Contemplation -- The individual is considering making a behavior change.  He or she is weighing the pros and cons, but isn’t ready to take action.
Example:  Mary has a very busy life and has noticed feelings of tension, irritability, and fatigue.  She has wondered about trying meditation as a tool for stress management, but she isn’t sure that she can find the time.

3)  Preparation – The individual wants to make a change and has decided the time is right.  He or she starts to gather information and resources to prepare for the change successfully.
Example:  Steve has just sent his last child off to college.  Next summer, the family is planning a big hiking trip.  Steve wants to be physically fit for the challenge so that he can fully enjoy this time with his family.  He is doing a lot of reading and gathering information about resources that will help him prepare.

4)  Action --  The individual initiates action on the desired behavior change.  This is where the rubber hits the road!
Example:  Lisa has decided that she wants to increase the amount of vegetables in her diet to at least three per day.  She has researched some recipes, made a trip to the farmer’s market, and has menu plan ideas for the week.  She is keeping track of her progress via an app, and the first week is going great!

5)  Maintenance --  The individual has successfully integrated the change into their lifestyle.  They are “keeping the change!”
Example:  David is an enthusiastic gardener and has a big commitment to taking good care of the Earth.  Last year, he started composting as a way to reduce food waste and enrich the soil in his garden.  He tried a few different methods before he found one that worked for him.  He now keeps a small container in his kitchen and has developed a habit of putting his scraps there and adding those to his outside compost bin regularly.

As you can imagine, an individual could be at different stages in the change process for different health behaviors.  People don’t move through the stages at a predictable pace.  Some folks may get “stuck” or may relapse.  In my work, I help clients learn from the challenges they encounter so that they can create an action plan that is sustainable for them.  The whole process, though, is dependent on their willingness to commit to a change.

Here’s an example of how the change process has been at work in my own life:

In a recent newsletter, I shared that I had challenged myself to a goal of being able to do a chin-up by my next birthday.  In my youth, my favorite physical activities were dancing and hiking, and upper body strength didn’t seem that important (precontemplation).  I learned to appreciate the importance of upper body strength as I became a mom and also developed an interest in gardening (contemplation).  As I approach my 50th birthday, I decided to devote more energy to building my strength since I want to be strong and active for many years to come (preparation).  I tried doing body-weight exercises and using a chin-up bar at home, but this wasn’t enough to help me reach my goal.  In working with a medical massage therapist, I became more aware of which muscles were weak points for me.  I also started working with a trainer who helped me identify the specific exercises that I needed, and showed me how to do them effectively (action).  I can now do a chin-up and am using the chin-up bar to maintain the strength that I’ve gained! (maintenance).

As I noted in the beginning, any change is both a beginning and an end.  Taking on my birthday goal has meant that I have had to give up letting myself off the hook for this aspect of my fitness.  On the other hand, accomplishing this goal has given me new strength, a sense of satisfaction and momentum to take on other goals.  It has also helped me fulfill my commitment to being a strong role model for my daughters.

What are the changes that you’ve been contemplating or have already undertaken?  How did you know when you were ready?  I look forward to hearing anything you’d like to share! 

Special Thanks:
In addition to my family, I’d like to extend a special thank-you to two other partners in my health journey -- Christi-Anne Holder of Moonshadow Medical Massage and Tom Davis, originator of the GRAB strength training program at Whole Health Solutions.

New Year's Resolutions: Dream Big, Plan Small

As we draw closer to the end of the year, many folks start to think about their hopes and plans for the New Year.  The New Year brings an opportunity to recommit to those things that are important to you, or to start something new entirely.  For some of us, we may frame these commitments as New Year’s Resolutions.

The bad news about resolutions is that, too often, our best intentions don’t get us the results that we want. Research confirms that more than half of resolutions aren’t sustained for longer than six months, and some suggest that that percentage is even higher.  If you’ve failed to maintain a New Year’s resolution, or seen someone else fail, you might be inclined to avoid making a commitment.  After all, that way you won’t be disappointed!

The good news is that people who make resolutions are far more likely to achieve their goals than people who aren’t.   In one study, only 4% of people who didn’t make resolutions achieved their goals, as opposed to 54% of people who did make them.  That’s a huge difference!  So, if you’ve got a goal in mind, don’t be afraid to commit.

If you’ve decided to commit to a goal or resolution, research has also found that there are strategies that are more likely to help you succeed.

1.  Little by little – People who break their larger goals into smaller, more achievable ones are more likely to succeed over the long-term.
2.  Celebrate successes – People who reward themselves for the goals they achieve are more likely to continue them.
3.  Get support – Those who share their goals with friends or other support networks are more often successful in reaching their goals.
4.  Accentuate the positive – Those who focus on the benefits of success rather than the risks of failure are more likely to succeed.   For example, someone who wants to quit smoking might focus on the benefits of breathing easier, smelling better, and regaining their sense of taste and smell (instead of thinking about how failure might increase their risk of chronic disease or death).
5.  Track your progress – Those who keep some kind of journal or log of their progress are more likely to succeed. 

These findings are completely consistent with my real-world experience as a health coach, and they probably make a lot of sense to you too.  Making lasting healthy behavior change is a journey that requires inspiration, commitment, planning, and support.  The important take-home message to me is that there are particular steps that one can take to get where you want to go.  It isn’t mysterious, and success isn’t just a matter of willpower.  As I often tell my clients – the goal is learning how to work smarter, not harder.

As you consider your aspirations for the New Year, I hope that you will be inspired to Dream Big and determined to Plan Small.  Dreaming Big will give you the energy you need to get started.  Planning Small will help you overcome obstacles and give you the structure you need to stay on track. 

Dream Big:  Are you ready to inspire yourself? I invite you to join me for a month-long "Picture of Health" event that I’m hosting on Facebook.  Once you join the event, just make a virtual health vision board (using Pinterest as a tool) and then post a link to your board in the comments section of the event page.  Then, please take a look at other boards that have been posted and share your ideas and inspiration!

Plan Small:  Once you know where you want to go, make a personalized plan that works for you!  I invite you to join me for a complimentary teleseminar on December 31 to help you do that.  I’d love to share more strategies about how to “Turn your New Year’s Resolutions into Long-term Solutions”!

So, will you make a New Year’s Resolution for 2013?  As you consider the possibility, let me share a quote by Peter Drucker:  “Unless commitment is made, there are only promises and hopes…but no plans.”

I’d love to hear what commitments that you’re making to your well being in the coming year!

Making it JUICY!

Last weekend, I was driving to church with my daughters and had my radio tuned in to a local FM station.  A commercial break came on, and my attention was captivated by an ad for – of all things – a sandwich.  It featured a woman trying to tempt a man to abandon his willpower and give in to the pleasure of eating this particular item that apparently wasn’t on his nutrition plan.  The language that she used to describe this creation evoked such sensual images that it could have made a sailor blush!

This got me to thinking about all the ways that our popular culture pulls people in unhealthy directions.  Imagine all the money that is being invested in getting us to work harder, be sedentary, eat poorly, and numb ourselves with all manner of distractions!

What if we were promoting health with just as much intensity?  What would that look like?   Do you remember that famous scene from “When Harry Met Sally?”  You know – the one where Meg Ryan captivates everyone’s attention with her enraptured “Yes, YES, YES!!!!”  That’s what I’m imagining.  What if we could inspire others to say: “I’ll have what she’s having!”?

Now, one thing you should know about me is that I am easily amused by words.  With a English teacher for a mom and a pastor for a father, I suppose this is no accident!  So, I decided that this could be fun challenge…

Here’s my first attempt: 

“Don’t wait another minute!  Optimal Health is the delicious creation that you’ve been dreaming of.  Once you see it, you’ll be longing to taste the juicy sweetness of each delicious moment.  As you enjoy bite after bite of a life that is drenched with joy and oozing vitality, you won’t want to stop!  Let your imagination run wild and experience the rich pleasure of extreme well-being.  You were made for this!”

Do you want to play?  Just for fun, I’d love to see what juicy advertisements that you can create to promote the idea of optimal health.  (Keep it G-rated please!)

You can post your ideas here, or if you want to make it more interesting, I’ve set up a Facebook event that I'm calling "The Juicy Life Challenge".  Just post your “ad” between now and Monday, November 19 (at 5:00 p.m. ET).  Then, please take a look at all the entries and click “like” for the ones that you think are the best!  Whoever gets the most “likes” will win a gift certificate for a 12-week integrative health coaching package.  What a great way to kick off the holidays!

If you don’t want to submit an ad, you’re still invited to participate by voting.

I’m looking forward to hearing what folks come up with.  This will be juicy!

Transitions

It’s been a busy summer and I’ve taken several months off from blogging to do some traveling with my family.  I hope that many of you have also been finding time to have some adventures, enjoy a change of pace or venue, and create some good memories.  Summer is a great time for that.  

In July, we were blessed with the opportunity to take a trip to Brazil to visit the family with whom I lived as an exchange student many years ago, and also to visit the area of Brazil where we served as volunteer workers between 2007 and 2010.  This visit to Brazil was emotionally dense -- full of encounters with special people who have touched and changed our lives.

Travel is a rich and rewarding experience.  But it can be stressful too.  As we were leaving Raleigh, my family passed through the first of many airport security screens, and afterwards, hurried to gather our belongings.  I had to laugh when I saw the amusing sign which was hanging above the seating area where travelers sit to put their shoes back on:  “Recombobulation Area”, it said.  Indeed.  That same sign could have been posted above all the bags and laundry that cluttered our home after we returned!

As the end of summer approaches, I find myself preparing for more changes that a new season will bring.  School started back this week and our family’s schedule has altered.  The weather will grow cooler, the days shorter, and we will adjust our activities and clothing accordingly.  Before long, it will be time to begin to think about preparing for fall and winter holidays.  And so it goes.

Life is full of transitions – some expected and others quite surprising or even shocking.  We often need to “recombobulate.”   Sometimes we manage changes by just hanging on for dear life.  Other times, we use transitions as opportunities to reflect, learn, and grow. 

As an integrative health coach, I often work with people in the midst of transition.  Some are hoping to enhance their ability to manage or prevent a chronic disease.  Some have had a “wake-up” call because of a serious health scare.  Others are led by an urge to pursue a new level of health and vitality.  For those who are seeking to clarify their direction or create a powerful new beginning, coaching provides a proven tool to facilitate that process.

Have you ever needed to “recombobulate”?  What approaches did you use to find your way?  When transitions come your way, I hope that they will provide opportunities for you to enhance your well-being.

As a wise person said: “Life is change.  Growth is optional.  Choose wisely.”  

May you be well! 

The Power of a Mirror

I have always loved to dance, and over the years I’ve had my share of dance lessons. Most of them were ballet, and they occurred in locations that looked very similar. There was a large empty room with a wide expanse of floor, a barre attached to one wall, and a mirror on the other wall. The expansiveness of the room created a clear space where students could move freely. The barre was there to help us with balance.  The mirror was there to reflect the way our bodies looked as they moved or stood still.

The mirror was an important tool as we developed deeper awareness of our bodies. When we could see what we were doing, we could decide if it matched the aesthetic we were trying to create and adjust our positions accordingly. Over time, we learned how it “felt” to be a dancer. After many rehearsals with the mirror, we could recreate that feeling on stage – confident that what we were now able to perform would faithfully represent the vision of the choreographer.

I’ve been thinking about mirrors lately, and the power that they have. Sometimes when we look in the mirror, we don’t like what we see. But unless we are at a “fun house” we can trust that the mirror is showing us what is actually there. How we use the information mirrors give us is where the power comes in. It isn’t helpful to judge what we see, or to wish it were different. It is very powerful, however, to notice what is “so”, decide whether that matches what we want, and choose whether or not there is an appropriate action for us to take.

Among the other skills that professional coaches develop, we are particularly trained to act as “mirrors” for our clients. We listen deeply and then reflect what we hear. Whether we reflect our clients’ words verbatim, or paraphrase them, we are careful not to add anything extra. It is astounding how something so simple – paying attention to one’s speaking – can create breakthroughs. Clients often find moments of great clarity when a coach uses reflection – honing in on what is most important to them, or where they are getting stopped in achieving the results to which they are committed.

The “a-ha” moments that clients have during coaching are exciting and satisfying, but powerful listening and reflection also have longer-lasting rewards. As I work with clients, I have also noticed that it is common for them to begin to develop greater awareness and ability to listen to themselves. Just as I found a physical mirror helpful in honing my ability to dance on stage, my clients seem to use my reflections as a tool for increasing their mindful awareness in their day-to-day lives. 

Mirrors are one way to notice what is “so”. A physical mirror may help you notice that piece of spinach caught in your teeth, or that you appear tired and need rest.  A "coach mirror” may help you identify the vision and values that give your life meaning, and the daily choices you make that help create the life you have.

Are you using your mirrors to their best advantage?