Solutions for Success - to motivate and inspire

Week 48 - The Home Stretch and Call to Action

2011-05-15T10:39:00.000-07:00

I have a lot to share before we get to the Challenge but this is important and kind of sums things up. Plus I need your help so stay with me. I've given a lot and ask very little.
_________________________________________________________________________________

Just four more postings and we will be done with our 52 week challenge. A year is a long time and a lot can happen if you want it to. If you are just starting (or restarting) then use the past postings to help you along. Just like my new book coming out on June 1, 2011 titled Yen Path: Taking Steps Towards What You Want in Life (Price World Publishing) you can do everything in order or pick and choose.

I can guarantee immediate results because the main objectives of the book are to:

-Create awareness. With awareness you have a choice; to create change or not to. Sometimes just creating awareness about something can make you remember why you are doing what you are doing and the shift (or change) will be internal. You will feel more connected, grateful, content or maybe happier.

-Allowing for a shift to positive thought will generate positive feelings. It is immediate and will change your reality. This shift will also improve your wellbeing (actually makes you healthier) and likelihood for success with your goals. Why; because many times we simply do not focus on our goals. Your goal may be to lose weight, get fit, save money, start a new relationship but if you feel fat, out of shape, broke, or lonely you will probably not succeed. The premise of "The Path" is to realize you have to move towards what you want and negative feelings move you away. The book provides opportunities to practice techniques that will help you with this. It's fun and easy!

-A complete method that you can follow step by step or just open the book and try one exercise that looks appealing. The method has 6 components: Awareness, Centering, Balance, Stregth, Stretch and Relax. Centering is more important than you may realize. Have you ever noticed when someone is preparing to do something big that they pause? It really helps. Balance is also very important and something that does not seem obvious when working towards a goal. Instead we do the opposite and push. But too much or not enough does matter. The Strength Chapter includes a lot of information about goal setting but basically it's all about practice. This is the action phase and you should not expect perfection, especially the first few times you try something. The Stretch Chapter is all about encouraging you to learn new things and I share some interesting things I have learned about what science thinks about positive thought. It's pretty amazing. The important point is though -- only repeat behaviors that get you good results. Otherwise you must try something new. Lastly Chapter 6 is all about relaxing and enjoying your success; no matter how small. Take nothing for granted! There is someone out there dreaming to be as thin, healthy, rich... as you are right now.

The Challenge:
I want this to be a grass roots effort and need your help. My mission is to foster and encourage positive thought and action which in turn will create wellbeing and success. Please help me to improve the lives of others. Together we can change the world!

1) Send this posting to everyone. There is someone you know out there feeling discouraged and the free advice from the Yen Path 52 Week Challenge may help. You never know and it is usually the most unlikely person that will benefit.

2) Purchase a copy of Yen Path: Taking Steps Towards What You Want in Life. You can go to the Amazon and Barnes and Noble websites or contact me for a signed copy. It's just $14.95 plus shipping. If you want I will send you a signed copy of both of my books (my first book is called Four Steps to a Better Life) for just $20 plus shipping.

What I'm working on:
I had 3 big goals for this year. One was to publish the book and the release date is less than 2 weeks away! Another was to move to Sarasota Fl which included 2 condo sales and the purchase of our dream home. Everything has happened except for the sale of the Portland condo but we are confident it will sell when the weather gets nice in the NW. Lastly I knew these goals would reguire a lot of energy so I set up a goal to focus on my health and wellbeing. I've enjoyed attending Pilates, Strength Training and Yoga classes here in Sarasota plus have been working with a personal trainer and holistic doctor for acupuncture and supplements.

My goal for this summer is to promote the book and am hoping it will be a big hit. In the fall I will begin my next book proposal and find a literary agent and publisher. From there I feel that my business will take a shift. I want to start to work out in the community because after 15 years of working at home I am sensing an imbalance (disatifaction) and would love to be a wellness coach or consultant (or even an employee) for a local business or in a healthcare setting.

That's it for now. Thanks for reading to the bottom and have a great week! Now remember to send this to everyone you know!

Week 48 - The Home Stretch and a Call to Action

2011-05-15T04:56:00.000-07:00

I have a lot to share before we get to the Challenge but this is important and kind of sums things up. Plus I need your help so stay with me. I've given a lot and ask very little.
_________________________________________________________________________________

Just four more postings and we will be done with our 52 week challenge. A year is a long time and a lot can happen if you want it to. If you are just starting (or restarting) then use the past postings to help you along. Just like my new book coming out on June 1, 2011 titled Yen Path: Taking Steps Towards What You Want in Life (Price World Publishing) you can do everything in order or pick and choose.

I can guarantee immediate results because the main objectives of the book are to:

-Create awareness. With awareness you have a choice; to create change or not to. Sometimes just creating awareness about something can make you remember why you are doing what you are doing and the shift (or change) will be internal. You will feel more connected, grateful, content or maybe happier.

-Allowing for a shift to positive thought will generate positive feelings. It is immediate and will change your reality. This shift will also improve your wellbeing (actually makes you healthier) and likelihood for success with your goals. Why; because many times we simply do not focus on our goals. Your goal may be to lose weight, get fit, save money, start a new relationship but if you feel fat, out of shape, broke, or lonely you will probably not succeed. The premise of "The Path" is to realize you have to move towards what you want and negative feelings move you away. The book provides opportunities to practice techniques that will help you with this. It's fun and easy!

-A complete method that you can follow step by step or just open the book and try one exercise that looks appealing. The method has 6 components: Awareness, Centering, Balance, Stregth, Stretch and Relax. Centering is more important than you may realize. Have you ever noticed when someone is preparing to do something big that they pause? It really helps. Balance is also very important and something that does not seem obvious when working towards a goal. Instead we do the opposite and push. But too much or not enough does matter. The Strength Chapter includes a lot of information about goal setting but basically it's all about practice. This is the action phase and you should not expect perfection, especially the first few times you try something. The Stretch Chapter is all about encouraging you to learn new things and I share some interesting things I have learned about what science thinks about positive thought. It's pretty amazing. The important point is though -- only repeat behaviors that get you good results. Otherwise you must try something new. Lastly Chapter 6 is all about relaxing and enjoying your success; no matter how small. Take nothing for granted! There is someone out there dreaming to be as thin, healthy, rich... as you are right now.

The Challenge:

I want this to be a grass roots effort and need your help. My mission is to foster and encourage positive thought and action which in turn will create wellbeing and success. Please help me to improve the lives of others. Together we can change the world!

1) Send this posting to everyone. There is someone you know out there feeling discouraged and the free advice from the Yen Path 52 Week Challenge may help. You never know and it is usually the most unlikely person that will benefit.

2) Purchase a copy of Yen Path: Taking Steps Towards What You Want in Life. You can go to the Amazon and Barnes and Noble websites or contact me for a signed copy. It's just $14.95 plus shipping. If you want I will send you a signed copy of both of my books (my first book is called Four Steps to a Better Life) for just $20 plus shipping.

What I'm working on:

I had 3 big goals for this year. One was to publish the book and the release date is less than 2 weeks away! Another was to move to Sarasota Fl which included 2 condo sales and the purchase of our dream home. Everything has happened except for the sale of the Portland condo but we are confident it will sell when the weather gets nice in the NW. Lastly I knew these goals would reguire a lot of energy so I set up a goal to focus on my health and wellbeing. I've enjoyed attending Pilates, Strength Training and Yoga classes here in Sarasota plus have been working with a personal trainer and holistic doctor for acupuncture and supplements.

My goal for this summer is to promote the book and am hoping it will be a big hit. In the fall I will begin my next book proposal and find a literary agent and publisher. From there I feel that my business will take a shift. I want to start to work out in the community because after 15 years of working at home I am sensing an imbalance (disatifaction) and would love to be a wellness coach or consultant (or even an employee) for a local business or in a healthcare setting.

That's it for now. Thanks for reading to the bottom and have a great week! Now remember to send this to everyone you know!

My articles that you can read

2011-05-07T06:09:00.000-07:00

I have been an Expert Advisor for www.bizymoms.com for a while now and have been writing articles for them. If you would like some free tips and motivation then feel free to read my articles; and others! Simply go to http://bizymoms.com/business/profile/Jenny-Gallagher/269.

There are many topics and you don't have to be a busy mom!

All the best.

Lots of great new stuff for you!

2011-05-07T05:54:00.000-07:00

I know it's been a while since I've added a post here but that's because I have been so busy with so many other good things.

To catch you up I enjoyed 10 months of having my own radio show every Monday through Friday from 12-1 eastern time. The Jenny Gallagher Show: Your Wellness Coach is no more but you can listen to many great interviews with amazing wellness professionals anytime. Just go to http://www.gallaghersolutions.com/index.html and sign up for my newsletter. After you do you will access to over 40 interviews for free!

Also my new book titled Yen Path: Taking Steps Towards What You Want in Life (Price World Publishing) will be released on June 1, 2011. If you want to preorder on Amazon you may or contact me and I can send you a signed copy anytime. I have the books now so there is no need to wait. You can email me at solutions@jennygallagher.com for more information.

I have also been doing weekly blog posts for the Yen Path Challenge. To participate (for free) just go to http://www.yenpath.com/blog.html and click on the link.

If you would like to try phone coaching please call me at 503-939-9552. You'll be surprised how helpful it can be to get to talk to a neutral third party that is trained to listen, to ask question to help you gain clarity, to help you plan and move into action. Most importantly as your coach I will be your cheerleader. Give it a try. You won't be dissapointed.

When the Unexpected Happens

2010-10-25T07:58:00.000-07:00

As I was typing my title for this posting I noticed a little green frog looking at me from the inside of my window. Then I saw another one. You may be thinking that's not a big deal but for me it is. It's funny that I am living back in FL with my fear of reptiles. I have water on two sides of the house so there is all kinds of wildlife from little one inch frogs to big alligators. Except for my fear of things that slither and hop, I have to say Florida life suits me very well. But on to my topic.

Most of us like to feel that we have some sense of control but when unexpected events occur that myth is apparent. While you may not always be in control, whats important is to not panic or freeze. How can you continue to move towards your goals when the unexpected happens? Here's how:

1) Evaluate the situation (unless there are safety concerns and the act immediately) - Otherwise take time to access the situation. It can be easy to create a big deal out of something small so take time to adjust when at all possible. For example; if someone at work got the promotion you were expecting don't run in to your boss' office and say things you may regret later.

2) Re-examine your goal - Is it still worth moving forward with your original plan or is there a need for a change? For example you may want to look at your core values, beliefs, needs, etc. as it relates to your goal - Is there something here that you can use to anchor you to get you back on track or do you want to make some changes to your goal? If you want more information on these topics you can purchase a copy of my book Four Steps to a Better Life (2007) for $9.95 http://www.gallaghersolutions.com/book.html.

3)Create a new plan - It's important to get back into action as quickly as possible to avoid stagnation. Many times a hurdle is perceived as an indication that you are not meant to achieve that goal and that is simply not true. Be creative and figure out another way or just try again.

If you have any questions please feel free to email me at solutions@jennygallagher.com.

A new shift is coming - growth to harvest

2010-08-22T05:46:00.000-07:00

As I was walking my puppy at 5:00 this morning I noticed the long summer days are leaving us. Our shift from summer to fall; from growth to harvest is here.

What are your goals and how have you been preparing to manifest them? Without intention and action you will not get results. In my book Four Steps to a Better Life (2007) I describe the four steps as intention, clarity, action and next steps. For more information you can go to http://www.gallaghersolutions.com/book.html.

What works for nature will work for you. Take advantage of the warm, sunny days to have your own personal growth phase so that you will have something to harvest in a few months. Wouldn't it be great if by December you could look back at this time period in your life with pride and satisfaction?

If you have questions please feel free to email me at solutions@jennygallagher.com.

Enjoy!

How to set loving boundaries

2010-07-03T17:54:00.001-07:00

Setting boundaries is one way you can help to improve a relationship. Many times our relationships suffer because either we; or the other person is stuck in a pattern that is not supporting a healthy relationship. Constant complaining is an example of a situation that may require a loving boundary. Here are some tips:

1) Redirect conversation: If you, or someone you know is starting to sound like a broken record consider how you can come up with something new to talk about. For example, if a person (or you) always talks about how bad your day is going, or how bad you feel then instead focus on something positive. Notice something that looks or feels right. It can improve your mood and help another person to focus on the positive. Another example would be if you seem to end up in conversations that focus on gossiping. What else can you talk about instead. Engage in conversation that is interesting and up-beat and do not allow the conversation to slip back into negative territory.

2) Be aware of how you spend your time: If you have a plan at the beginning of the day on how you want to spend your time and stick to it you will not fall victim to frustration later when situations occur that you were not expecting. Do yo know someone that expects you to drop everything to listen to them? If so kindly tell them you cannot talk now and schedule some time for them later on. This will help you to feel in control and you may be better equipped to listen later.

3) Provide effective feedback: The first step to effective feedback is to ask for permission. Sometimes a person is not ready to listen. When they are ready, you give them a specific example of a behavior and the specific way it makes you feel. "When you say (or do)_______ it makes me feel _______". Opening channels of communication can help lead you both in a new direction. If either party gets emotional then stop and apologize. Try again later or you may want to find a mediator.

4) Follow your heart: It's okay to say no thank you. You do not always need to follow someone else's agenda.

5) Only allot a certain amount of time for those difficult but necessary relationships. People are not entitled to use you as a door mat but be kind and helpful whenever possible.

6) Get professional help or find a support group if your techniques are not working. Don't just give up. Keeping your relationships healthy will pay off. You can move yourself and your loved one to a better place and these are the most rewarding relationships; the ones we can grow with.

Healthy Relationships

2010-06-30T19:36:00.001-07:00

I spoke about this on The Jenny Gallagher Show: Your Wellness Coach last week and wanted to share some thoughts with you here as well.

The first thing I want to say about relationships is the most important one starts with you. If you do not have a good connection with yourself and cannot satisfy your own needs then how can you expect someone else to? Many times when we are having troubles in our relationships it is because we project our 'baggage' onto someone else. No one else can meet your expectations. Only you can.

Relationships do provide satisfaction and happiness and this can improve your physical and mental health. But the opposite can occur as well. We really do need each other to survive. At the most basic level we need another human in order to create off-spring. We also need each other to create food, shelter and to raise our children. If the unit (family, community, etc) is successful then the individuals will thrive.

So why do people struggle with relationships? As I mentioned earlier it is easy to project our fears and shortcomings on others. Instead take time to diagnosis your feelings and fix them yourself. Here are some examples:

-If you feel put down you are suffering from a lack of self worth. Can you begin to gain confidence in yourself so you do not need to feel put down? It's just a feeling and feelings come about from thoughts. So instead think differently. You don't need to confront the other person. Change the way you feel about yourself so you don't feel put down. Another thing you can consider is if there may be a change you do want to make. Maybe the other person has a good point and then you should be thanking them for bringing this to your attention. Or if a person continually puts you down it may be time to change how you interact with that person. You can create loving boundaries. There is never any value in taking verbal abuse from someone. Change how you interact with them but in a loving way.

-Do you feel manipulated? You could value freedom and feel it is being threatened. Again consider the feeling, see if there is merit and if you want make personal changes. If there isn't merit and this person continually treats you this way then its time to set the loving boundaries. Never be confrontational. It solves nothing and reduces you to their level. When you stay in integrity you can help others to get over their fears and hang-ups. Together you can learn and grow.

-Do you feel ignored, alone or left out? If so you are lacking in feeling loved or having a sense of importance. What can you do to change this? Can you start to love and lover yourself more? Can you begin to consider new interests and find ways to meet new people?

-Do you feel cheated? If so you may strongly value a sense of justice and you can begin to create balance by changing your thoughts and actions.

-Do you feel defensive? Your need for safety has been threatened. Is it valid or is your ego getting in the way. Usually all we have to do is recognize the root cause and amazing changes can occur. Sometimes when I realize it is my ego I sigh and roll my eyes (at myself). The ego can be our worst enemy; not the other person. That's why my first statement was about having a healthy relationship with ourself.

-Do you fell cynical? You are lacking in trust. Ask yourself why. Many times this can simply be a bad habit. Stop watching the news and attaching to the negativity that is all around us.

I hope that helps. All the best and live well.

Right Thinking - What is it and how you can change your world

2010-06-20T06:01:00.000-07:00

Right thinking is a concept I talked about on The Jenny Gallagher Show this past week and I want to share it with you as well.

Every thought produces one of three possible feelings: positive, negative and neutral. Let's say you just found out you got a promotion at work. Most likely you will have a positive feeling in response to the news. Now lets imagine someone else got the promotion. If the news has no impact on you it is likely you will have a neutral response; in other words that thought doesn't generate a feeling. But lets say you wanted the promotion. Now it is possible that you will have a negative feeling and just like good feelings it can range from mild to intense.

If you believe you have no control over your thoughts and that its the situations in your life that make you feel the way you do then please read on. You do have the ability; the power to change your thoughts. The way you think is like anything else you do. It is simply a habit. That is why people respond to situations differently; they actually perceive the situation differently. While your initial feeling to a thought may be negative it is possible to shift and that is what right thinking is all about. It's not about being fake and not honoring the way you "really feel".

Its about taking control; you acknowledge the initial feeling and move towards something better. You are the only person that can make yourself feel good about yourself and your life. If you want to keep blaming other people and situations for how you feel you can but maybe instead try to practice right thinking for the next 21days. Here's how:

First when you have a negative thought take a moment to understand what is creating that feeling. What are you feeling? Hurt, embarrassed, rejected, sad, grief, ashamed, powerless, confused, cheated, intimidated, cynical? I found a great list of negative feelings at http://eqi.org/cnfs.htm if you want to check it out.

Second determine the root cause of the feeling. Many times if you are honest with yourself it is your ego getting in the way. The ego can be the selfish inner child and needs to be handled as such. Don't tolerate bad behavior. If it is the ego take a moment to shake it off and move on to the next step. If the root cause is something else like real sadness or grief it may simply take you time to heal. In this case care for yourself like you would a sick child. Nurture and be tender. Thankfully time does heal.

Third and this is the biggie. Make a conscious choice to shift your thoughts to something more positive. You can do one of two things.

1 - Shift to a totally different thought to just give yourself a break from the pain you are feeling. I do this all the time. I tend to be a worrier and if I stop and pause and realize these thoughts are not productive then I will focus on something else for a while. I will think of something that is beautiful or wonderful.

Worrying (and complaining) can lead you to in a positive direction but if it doesn't then understand it is a bad habit and you then need to replace the bad habit with a good one. You know you have a bad habit with a thought/feeling when it stays with you for weeks, months and years. Maybe its time for a change.

2 - Stay with the thought but think about it from another angle. If you are self consumed (ego) try thinking about it from the other persons point of view. With the promotion example can you feel happy for them? Or if you really can't manage that can you think about how you can move forward in a more productive manner? Maybe there are things you can admit to like you weren't really ready for the promotion anyway or it would have taken up too much of your time. Maybe you will realize you need more education or training or that you have a totally different interest. Use these opportunities to grow. Always try to feel good about yourself; this is a way of honoring yourself and living to a higher standard will make you feel better.

Again, for the next 21 days try to practice right thinking. Whenever a negative feeling comes up stop and examine it and then make a conscious choice on how you want to proceed. This isn't hard. I believe it is hard to feel bad and love to examine the challenges in my life from different perspectives. It allows me to see opportunity and to move forward. Be a creator and create the life you deserve.

All the best and Live Well.

Financial Fitness

2010-06-13T07:53:00.000-07:00

When you hear the word fitness do you tend to think of physical fitness? You can have a goal to be financially fit as well and you can use some of the same approaches as you would for phyiscal fitness. Here are some of my ideas for financial fitness:

1) Being lean can be a choice. It does not mean you are sickly or lacking. Instead enjoy savoring what you have, and feel full and complete. With food and spending if you never feel satisfied you are lead to over consuming; which is not healthy. Feeling full, or complete comes from making the right choices. For example you may need a car but do you need an expensive one? High end products are satisfying more than basic needs so make sure you understand why you are making your decision and then move forward. Having an expensive car is fine if you can afford it and understand you are satisfying other needs such as acceptance, prestigue or comfort to name a few.

2) Instead of counting calories watch every penny. Budget and stick to it whenever possible. Don't be implusive.

3) Flex your financial muscle. Just like building muscles in your body it takes repetitive behaviors to get good results.

4) Continue to learn. Read or watch shows where the experts give you advice. I like Suzie Orman and Clark Howard (on Headline News). I'm not a financial expert and like simple, logical advice.

5) Come up with goals and then save for them. If you want purchase a copy of my book Four Steps to a Better Life for $9.95. Create a plan first. It's motivating and provides focus. For more information go to http://www.gallaghersolutions.com/book.html.

6) Whenever possible save then buy. If you are mad at big business and banks for past indiscresions then don't continue to support them. Plus psychologically it's harder to pay for things you already have so you may be more likely to instead shift your focus to the next thing you want and your debt will only grow.

Finding the right yoga style and class

2010-05-30T10:02:00.001-07:00

On The Jenny Gallagher Your Wellness Coach Show this past Wednesday I talked about yoga styles and decided to share some details here as well.

Hatha yoga focuses on physical health and well being. Almost all yoga classes you will find will fall under this umbrella. There are other types of yoga but this is the physical practice most people are used to seeing/hearing about. Hatha means 'sun/moon' and strives to find balance to opposites such as front and back, top and bottom, right to left, up and down. Yoga means to yoke or unite. Yoga is meant to bring balance. Since there are many body types and reasons people want to take yoga there are many styles to choose from. Here are some guidelines:

1) First make sure you are clear on what it is you want to accomplish. Do you want to get strong, get flexible, prevent sports injuries, relax, restore? This will help you determine the class you select. If you already exercise you may not need strength from your practice. If you get bored moving slowly (and are already physically fit) you may want a more invigorating class. If you are recovering from an illness or injury please find a gentle or restorative class.

2) Determine if you want a group class or private lessons. Many times people will take a private lesson or two if they want to learn how their body will perform in the postures in a one-on-one setting. The price may be more but well worth it because in one hour you can learn more about yourself than you would in weeks or months of group classes. If you want accountability both will work. Sign up and then go.

3) Find a style that matches your personality. Do you like to move slowly? If so then consider a gentle hatha class or try alignment based yoga such as Iyengar or Anusara. If you like moving more quickly and are fit then try vinyasa; also known as flow. The poses flow together and you may notice more physical warming in this type of practice. Vinyasa came from Ashtanga yoga which is a challenging yet fun practice. You can also take a power yoga class if you like a heated room. Hot yoga the room is even warmer (104 vs. 98). Bikram is a form of hot yoga where you do the same 26 postures in a row; twice. There are other styles like yin, restorative, sivandanda, kundalini and so on. First get information on the class and the teacher and then give it a try. If you don't like it then find another style. You can always find a style that will suit your needs and desires.

4) Don't skip levels. If you are new to yoga take the series one or level one classes. Form first.

If you want more information just let me know.

Namaste.

Overview of topics covered on The Jenny Gallagher Your Wellness Coach Show

2010-05-22T14:27:00.001-07:00

What a great first two weeks with my new talk radio show. If you want to start listening in go to http://www.wksc1300.com every Tuesday through Friday from noon to 1:00 eastern time. Just click on Listen to Live Radio. Pretty soon there will be recordings of the shows and I will be on other stations. I will keep you posted.

The first week I focused primarily on creating a basis. I introduced myself and wanted to make sure my listeners know I am their wellness coach. While the results may not be as good a phone coaching (because I cannot have a two-way conversation); my objective is to share coaching, nutrition, fitness and wellness tips. I want to educate and motivate. I want you to get started today with your goals. If you are too busy then your goal is to make the time or find the resources so you can get going.

I shared my definition of wellness; which is wholeness. Wellness is everything: health, finances, relationships, career, selfcare...

I talked about nutrition and the importance of providing the body with nutrients. A diet high in refined carbohydrates leaves the body starving and contributes to over eating. Plus too much sugar (yes you get sugar from breads and pasta) makes your body rely on insulin and over time can create resistance. Good foods give you energy; they don't take it. So if you want to start to feel better immediately begin to consider small changes you can make with your diet. Maybe replace one bad habit with a new good one. Did you know an apple will wake you up more than a coffee? Especially if there is sugar in the coffee.

I talked about fitness and in the upcoming weeks I will have guests on my show to share their success stories and products they like. Some will talk about nutrition as well. Both diet and exercise will help you to feel better. But think of exercise as play time. Even a 5 minute walk will improve your mood. Start small. The small successes will lead to bigger ones.

My book Four Steps to a Better Life was the topic this past Tuesday. Just remember I-C-A-N. If you want more information about my book go to http://www.gallaghersolutions.com/book.html.

Wednesday the topic of emotional eating was covered. Why we do it and also what unmet needs are. If you are eating because you are bored, lonely, or even as a way of celebrating it is possible you are over doing it. Stop and think about what you are eating and why. And most importantly don't eliminate the foods you love. There are no bad foods; just moderate. Have those cookies today and an apple tomorrow.

Thursday life balance and life style topics were covered. Many times we are suffering from over load. If you are feeling stressed out there are solutions. Consider scheduling a one-hour coaching call to figure out what those solutions are for you.

Friday my guest was Kathi Joy and she talked about Vitamin G, which is greenery. Getting outside or brining the outside in can really help you to find balance and gain clarity. If you want more information about Kathi you can go to http://www.thejoyresolution.com/. She has free videos you can watch. Check it out!

Next week I have some really great guests so listen in. Here's to a great week and Live Well!

Wellness Exercises Worksheet

2010-05-09T09:34:00.000-07:00

I prepared a worksheet for a workshop I am doing tomorrow and thought I would share it with all of you. If you want more information on this topic please listen to www.sportsbeatradio.com Tuesday May 11, 2010 from 9-10 pacific (noon eastern). I will be on every Tuesday through Friday.

If you want to actual worksheet (Word document) just let me know. Start your path to wellness by creating a sense of wellbeing. You can change how you feel immediately.

WELLNESS EXERCISES WORKSHEET

Exercise # 1 - Diet (nutrition)
•Sit quietly and enjoy your meal. Don’t read, work, watch television, gossip, etc.
•Only eat foods you love and when you do savor them vs. feeling bad about yourself.
•Write down one unhealthy eating habit & a healthy replacement. Do this for 21 days.

Exercise # 2 - Fun Activities
•Think of something you love to do and write down when you will do it next.

Exercise # 3 – Lifestyle
•Write down an unsatisfactory habit & a healthy replacement for one week. Do this for 21 days.

Exercise # 4 – Reduce Stress
•Present moment practice – Focus on breath and the five senses.
•Guided visualization – the 2 minute vacation
•Write down one change you can make to beautify your environment. Maybe de-clutter or rearrange.

Exercise # 5 – Affirmation•Write down a simple affirmation that you can repeat to yourself several times a day and when you are falling asleep.

All rights resevered - Gallagher Solutions, Inc. 2010

My new talk radio show

2010-05-02T06:33:00.000-07:00

Starting Tuesday 5/11/10 I will be on WKSC1300 AM and www.sportsbeatradio.com from 9-10 am pacific time (noon eastern time). The show will be called Jenny Gallagher Your Wellness Coach and I will provide information and motivation to get you going on your path to wellness. The show will be on every Tuesday through Friday and I hope you can join us.

Wellness is an overall sense of wellbeing and a big part of wellness is a healthy mind and body.

To have a healthy mind you must learn how to relax and how to focus on positive thoughts. There is scientific proof that positive thoughts improve health and can even have miraculous healing qualities.

To have a healthy body you must take care of it. This includes a healthy diet and exercise but neither need to be 'hard'. The show will share ideas so you can connect with feeling good about your choices; of which there are many. Other factors things like your environment, which includes decluttering, and getting plenty of rest.

For every excuse you have there is someone out there to prove you wrong. You may think you are too busy or don't have enough money but trust me -- there are people out there busier and poorer that are doing it. The show will share these inspiring stories as well.

If you ever want to be a guest on my show please let me know. We'll schedule some time to talk about your topic and see if it is a good fit.

Just don't give up. Let's enjoy life and create wellbeing.

Desk Yoga

2010-04-22T11:17:00.001-07:00

Here are some easy things almost anyone can do to feel less stressed out and healthier.

Eye Strain: If you look at things close-up (e.g., books, computer screen, crafts) you may want to take some time to do this. First find something far away to focus on. Maybe look out a window and focus on a tree or building that is far off. Then to work the eye muscles look up for a few breaths, then imagine you are the hands of a clock and move to each number. This will work the eye muscles and help to restore balance.

Stress Reduction: If you are worrying about something that actually is not happening at that moment then take time to shift your thoughts to something more calming. Imagine a sunset or looking at a beautiful flower.

Breath! Most of us stay with a shallow breath all day. Rodney Yee is a famous yoga teacher and he states that the body interprets a shallow breath as a gasp. Enjoy a moment or two of long, gentle breathing. You will instantly feel better.

Ground: When you are worrying or have a tight deadline at work take time to focus on your feet connecting to the ground. Settle in and be still for a few moments.

Move: Lift your arms over head, swing your arms side to side for a gentle and fun twist, move through your ankles, knees, hips, shoulders, elbows, wrists and neck. Round and then arch your spine. Wiggle your fingers and toes. If you want more specifics please post a comment and I would be happy to provide more details.

Easy? Great! Too easy and want more? Let me know. Namaste.

Restoring Yoga

2010-04-17T06:16:00.000-07:00

This past week I was invited to Portland General Electric & offered a workshop on this topic. Here are my thoughts on a restoring yoga practice:

Effort vs. Ease - Effort in a practice; or anything you do in life including exercise like running, or even how you play with your kids or pets REALLY MATTERS. If you don't enjoy what you are doing or are pushing too hard to achieve something, then what you are doing is destructive; not restorative. This means you need to feel at ease with the moment. If you don't like what you are doing consider why and make some changes to bring more joy and ease into your day. I believe one of yoga's most important teachings is to find ease. The Yoga Sutra's which are ancient texts do not talk about any yoga postures but does mention that in the poses one should find a balance between effort and ease. This may sound like a contradiction but in fact this teaches us to strike a balance between push and pull.

How you think - When you are doing your yoga practice (or exercising, playing with kids, etc) what are you thinking about and how do you feel? You can focus your mind on the pleasant aspects of almost anything. In a challenging (but safe) yoga pose you can focus on the shaking muscle or you can focus on the freedom of the breath or other areas of the body that aren't working (at ease). As I work on training our new puppy I find it can be easy to feel discouraged when we fail but when I stop to think about the successes I relax a bit. I am learning new lessons about practice and patience from my puppy then I ever have from my years of yoga practice.

Being Present - If your mind is thinking about something else when you are practicing then you have lost your vital connection with the present moment. You may think that does not matter but it does as it relates to restoring vs. destroying. Obviously there is always a time for thinking about the past and future but if you always do it then it is simply a bad habit. Practice being present. Savor a good meal or take time to see the beauty around you.

Ease in the body - Tight and/or weak muscles pull on the joints so you need to stretch to find ease. For most of us we are tight in the hips and shoulders from sitting (or activities like cycling, running, gardening, etc)and weak in the back and abdominal muscles. Find a yoga class that will help you stretch. FYI - There are lots of advanced classes out there so do your research and if you have questions please ask me. I would love to help you find the best type of class for you.

It's not just about ease and rest but also finding the adventure and joy in your yoga and life challenges. Embrace life and live it to it's fullest.

All the best.

What is wellness?

2010-04-05T15:30:00.000-07:00

How to accomplish wellness can vary based on your individual likes and dislikes. Wellness comes from a state of wellbeing and requires an overall sense of satisfaction in your life. It's more of a state-of-mind that comes from seeing the possibilities and having a sense of hope.

In general our society is suffering from a lack of wellness. Everyone focuses on what is wrong and on what they do not have. This is not wellness.

If for example you start to shift your thoughts from what you do not have to the blessings in your life you will begin to feel better. From here you may then feel more relaxed and as the tension leaves you can then begin to focus on other self improvements that interest you.

If you then include goals to improve your physical fitness such as exercise or nutritional changes then you will feel even better. There is so much marketing for different products it can get confusing but you can keep it very simple. Make one positive change like taking a short walk or having an apple instead of a candy bar each day. Little changes are easier and are more likely to become long lasting life style changes. Then you can set more goals later on if you want.

Our country deserves a better healthcare system. And it must start with each and every one of us. Take care of your health. You can do it. No one else can.

The best athletes have coaches

2010-02-25T06:14:00.000-08:00

If you are watching the Winter Olympics you probably notice that every athlete has a coach. The best in the sporting world understand the value of having unconditional support. Here are some benefits of a life coach:

To make lasting positive life change you must understand that subconscious programming plays a role. Your 'hard wiring' takes time to change and working with a coach allows you to figure it all out and to keep the focus you need.

A coach can help you discover the root cause for your sabotage and procrastination. If there is a goal that you just can't seem to accomplish then you fall into this category. Your coach will observe your behaviors through the way you communicate and can point out things you may not have noticed on your own.

Trying to break an undesirable habit is challenging for many reasons and a coach can help you to get to the bottom of it once and for all. Practice is the name of the game. And knowing you have to report back to your coach can help you stick with the practice (vs. putting it off just one more day).

You discover new approaches you may not have thought of on your own.

You will feel motivated by the encouragement you get.

You will enjoy the journey more if you feel like you are not alone.

Don't waste any more time. Believe you are ready to be your very best & make it happen. Call for a free consultation. 503-939-9552

Introducing Yen Path

2010-01-31T13:17:00.001-08:00

Hello.

I haven't posted in a while but have some exciting news. I want to introduce Yen Path; a new product line I am rolling out. There will be a new website and blog in the next few months and after that a CD and then the book titled Yen Path: A Method for Fulfilling Your Desires. I have other product ideas in mind too.

Yen means longing, yearning or desire. Most of us are too busy to pay attention to ours and I want to help people to find easy ways of doing so. Life is so much more meaningful when you know what want and how to begin to make it happen.

The changes start immediately by allowing you to use the power of positive thought. Yen Path is not about an end result; it's about living in the moment.

I will keep you posted and in the mean time take a moment to think about something that makes you feel really good inside.

All the best.

Happy Holidays

2009-12-03T09:14:00.000-08:00

I love this time of year. It starts with Thanksgiving where we are encouraged to take time to reflect on those things we are grateful for; moves into Christmas/Chanukah/Kwanzaa where we can take time to celebrate; and then New Years allows us to reflect on the year ahead.

In less then 6 weeks we have an opportunity to connect with our past, present and future. Gratitude is a wonderful way to experience the law of attraction at its best because when you focus on what is good in your life you will attract more of that. Celebrating allows us to connect to good heart-based energy like love and joy, peace and good-will. Reflecting on the year ahead provides hope and promise.

During this holiday season I wish you and yours all the best.

Independence is a mindset

2009-11-01T06:12:00.000-08:00

It’s hard to believe it’s been 6 years since we started Gallagher Solutions, Inc. That plus Gallagher Consulting, LLC makes almost 8 years of owning a business. I love what I do and enjoy the independence.

Independence is a mindset; whether you work for yourself, someone else, or are unemployed. Whatever you ‘do’ you can have an entrepreneurial spirit. I like the word entrepreneurial better than independent because for me independence suggests isolation, and I believe successful people surround themselves with other successful people.

If you’d like answer the questions below so you can begin to think about your current situation. No answer is right or wrong. After you answer the questions read on for more helpful suggestions.

1) Is your day routine and predictable? If yes, do you enjoy that?
2) Do you spend time each week with likeminded thinkers or tend to disagree with others?
3) Are you inspired by the people around you? Do you inspire others?
4) Do you tend to think of new solutions and possibilities?
5) Are you willing to try new things or would you rather stay with the status quo even if you are unhappy?

Routine
Having routine in your life can be very grounding and pleasurable. However sometimes it can lead to boredom and a lack of interest in trying new things. Monitor how you feel and if you are bored think of some fun new activities you can include. If you think you are too busy then consider what activities or tasks you can exclude.

Likeminded Thinkers
Believe it or not the likeminded thinkers are usually not our closest family or friends, because many times we are attracted to people with different personality types. Opposites do attract. However if you are looking for some motivation you may want to start a mastermind group. This would include a few individuals that share an interest of yours. You can meet weekly and talk about your goals and the progress you are making. You should hold each other accountable and provide ideas.

Inspiration
Inspiration comes from an attitude, which comes from a feeling. Engage in activities that allow you to be around inspiring individuals and for you to inspire others. Consider creative activities or get out in nature.

New Ideas
If you begin to feel stuck or dissatisfied think about your situation and how you can bring about positive change. The change does not need to be big. If you are bored there are little activities like driving a new way to work that can make a difference. If you hate cleaning the house, skip it once; or if you need to declutter the house then do it. Start reading or join a new group, club or class. Do anything you can to allow yourself to think about things differently. A new perspective can be like a breath of fresh air.

Happiness
Life can be challenging but in many cases the stress can be reduced or eliminated. In our society we have many choices, so if you are not happy examine the choices you have made. You do not need to make major life change to feel happiness. Like inspiration, happiness is an attitude that comes from a feeling. If your reality doesn’t make you happy then take time to imagine something that does make you happy. Not only will it reduce stress and the likelihood of illness and disease but it can also create possibilities for real change in your life. I heard Carolyn Myss speak a few weeks back and she said “You are entitled to nothing. Therefore everything in your life is a gift”. Be grateful for everything. People that feel gratitude are happier people.

Here's to your independence. And as my gift to my readers if you mention this posting you can receive 20% off on one month of life or business coaching. I also have a new gift for referrals so refer a client to me and I will send it to you!

Back to school -- A fresh start

2009-08-30T09:36:00.000-07:00

As you know preperation is required before the kids go back to school for the new year. They need new clothes and school supplies. Schedules change; activities begin. If you have children then your schedule probably needs to adjust as well. This is an opportunity for you to get a fresh start with the goals that are important to you that you may have forgotten about over the summer. If you'd like follow these steps to get started:

1) Set a start date. Going back to school the date is set for you but you can create your own date to get started with your goals. Pick and date and stick to it.

2) Prepare for your start date. Get the supplies you need. If you want to lose weight there may be foods you want to purchase, and foods you want to get rid of before your start date. If you want to find a new relationship you can start looking for new activities to participate in. Remember -- if you keep doing things the same way your results will never change. Find new things to do.

3) Do your homework. Create your action items. Action; and only action gets results. Having a vague goal gets you no where.

4) Have fun! Feel the excitment of starting something new. It may feel a bit scary but sometimes that's excitment and not fear. Planning can help to get you ready.

If you want someone to talk to then please feel free to call me. Or please post comments to share with others.

All the best!

The importance of celebration

2009-07-20T11:18:00.000-07:00

This week is my birthday. And in a few weeks my husband and I head back east for my nephews wedding.

There are many reasons and ways to celebrate. Whether it's a private moment to focus on an achievement or a major celebration it still allows us to connect to a feeling of joy. Feeling joy allows us to connect to a light energetic frequency and helps us to align with attracting positive outcomes.

If you 'd like take a moment right now to celebrate. Think of an accomplishment and feel good about it. Don't let these special moments slip on by.

How is your summer going?

2009-07-12T09:11:00.000-07:00

Hello.

I find it hard to believe it is 7/12/09 already. The summer is sure flying by and I hope you are enjoying it. This is a time of year that is usually filled with extra activities so it can be hard to keep a focus on your goals. That’s fine. But if you are noticing there is something you want in your life then maybe just take a few minutes to do the following:

-Think about what you have recently accomplished
-Think about where you want to go from here
-Write it down. Simply writing it down increases the likelihood of your success
-Come with an action item, even if it’s just to pick a date in the near future to start working on your goal
-Write it down with a completion date

For me personally I have had a full spring and summer. I have been writing my new book YENPATH ~ A Method for Fulfilling Your Desires, taking advanced coaching classes, facilitating workshops, working with coaching clients and teaching yoga classes. On top of that I had a great vacation with my family, am enjoying quality time at home with my husband and our pets, and having fun with my yoga practice and exercising. For me my new desire is to start a nutritional cleanse so I can improve the quality of the nutrients I put in my body and detoxify. I’ve tried different methods but generally love the results and would highly recommend doing one. If you want information you can always reach me at solutions@jennygallagher.com.

All the best and enjoy the rest of your summer!

Getting Unstuck

2009-07-05T11:41:00.000-07:00

Do you want to be more successful in your personal and/or professional life? It can be discouraging to have great goals but to feel unable to achieve them. Most people tend to be successful in a few areas of their lives but not in other areas. Maybe your career is going great but your relationships aren’t where you want them to be. Or maybe your personal life is wonderful but you hate your job. Maybe you’re a wonderful mom or dad and find you have no time for yourself and are dissatisfied with your personal image. Maybe you love travel or adventure and your finances are suffering. Or maybe you just feel generally dissatisfied but aren’t even sure why.

Of course you need to focus more time in the day for certain aspects of your life. That is fine. But if you can notice when dissatisfaction starts to creep in, then you can begin to implement changes before it becomes a major problem. If you start when the problem is small it is much more manageable. Unfortunately people do not typically do this. You ignore it because “I’m too busy”, or because “It is selfish to focus on me”, or simply because you cannot break your old habits. Now you’re officially stuck!

First you need to identify what it is that is holding you back from living the perfect life. Is it your home, finances, relationships, education, career, personal growth, fitness, or wellness? What is it that holds you back? Where do you feel stuck or a sense of struggle?

There are many levels at which you can get “stuck”
-Do you think about your dreams and goals on a daily basis but believe you do not have the time and/or money to work on them at this point in your life?
-Are you ready to work on your goal(s) now but aren’t sure how to get going?
-Have you tried to achieve your goal(s) in the past but got poor results?

If you have answered ‘yes’ to any of these questions then you are currently “stuck”. But if you feel a longing for a specific change in your life then there are ways to get you there. You just need the right tools. Hopefully some of these ideas will help:

I-C-A-N
Read Four Steps to a Better Life, Infinity Publishing. Jenny Gallagher offers a simple approach to positive change. The “I-C-A-N” approach of intention, clarity, action, and next steps allows for an easy-to-remember strategy that lets you set goals you can reach, take action that delivers results, and much more.

The most important thing to remember is “I-C-A-N”. Instead of looking at what you can’t do in life, look at what you can do. It’s a much more empowering and enjoyable place to reside! To find more information on how to purchase Four Steps to a Better Life go to http://www.jennygallagher.com/book.html.

Get to Know Yourself
Understanding the basic characteristics of your personality can be extremely helpful. Your basic characteristics are your patterns of thought, feelings and behaviors that remain stable throughout your life. Your blue print if you will. You have probably heard of Type-A personalities. This was developed to identify risk of coronary disease. Type A personalities can be impatient, competitive and aggressive. These are the workaholics. They thrive on stress (and usually boast about this). Type B personalities are patient, relaxed and easy going. In this case the information you gain can help you to reduce your risk of coronary disease. Learning techniques to relax on occasion can give the body a momentary break from stress and that’s when the body can rejuvenate. In general, learning more about yourself can help you to avoid the pit-falls you would be more likely to encounter, and to move toward the things you want.

The Myers-Briggs personality test was developed in the 1920’s based on the work of Carl Jung. Personality tests can help you to understand things like how you learn best (i.e. by seeing, by hearing, by doing), how you prefer to interact with others, and how you get your energy (being around others or solitude). When you understand your preferences then you can use that to your advantage in so many ways. One caution is that when people label themselves, they can then use that information to create excuses, or justify poor behavior. Use the information to free yourself versus boxing yourself in. To take a free personality test you can go to http://similarminds.com/myers-briggs-jung.html.

Satisfaction Level
To determine your overall satisfaction level in all areas of your life you can use the worksheet in Four Steps to a Better Life. Or you can simply take a moment to think about what the important areas of your life are. What feels unsatisfactory? Living a balanced life is important. As mentioned earlier, most people tend to focus on a few areas of their live that they are naturally good at. Maybe it’s the career, or the family life. Or maybe it’s not that you are necessarily good at them, but have to spend time there because those are your commitments. The reason balance is important is because the areas we don’t pay attention to may end up being huge voids later on. Doing this simple exercise of determining your satisfaction level in all areas of your life can help you to notice the changes early on so you can prevent this.

Living a balanced life doesn’t mean spending the same amount of time or money in each of these areas. It simply means noticing your level of satisfaction in each of these areas. If your satisfaction level is high then nothing needs to change. Here is an example: Do you have very little time for recreation or fun? How does that make you feel? If you are okay with this, then your satisfaction level would be high. So a person that gets very little recreation and is okay with that would be more satisfied (and therefore no action is needed) than someone else that spends a lot of time doing these activities but they still want more. Your balance will be very different than someone else’s.

Set a Goal
Most people have no idea how to word a goal. They feel a need or want, and it is usually because of some pain or dissatisfaction that has arisen. So they word the goal around the pain or dissatisfaction. There are lots of ways to word a goal so that it will be motivating to act on. So what do you want? Do you have a goal to “lose weight”? NO! That’s what you don’t want. No one really wants to lose weight. What you want is the result from losing weight. Maybe it would be to fit into your old college jeans, or a specific outfit for a big event in the near future. Maybe you want to focus on a feeling, like being able to walk up the stairs without feeling out of breath, or to play with your children. Consider wording your goal around that.

Find Support
There is no need to go-it-alone. Tell your friends and family about your goal and illicit their support. If someone seems critical of your goal you have a choice. You can listen to see if there is some valuable information there that you can use. Or you can seek out others that honor your goal to support you. If you find it challenging to work with people you know then it may be a better idea to work with a life or business coach so you can have the opportunity to move forward with your goals.

Work with a life or business coach
Life and business coaches provide a unique type of support. For one thing, the style of communication is different than conversations you typically have with friends and family. When you are in a conversation with one or more people, it is very likely that the topic will shift all over the place. You may bring something up you want to talk about but that will remind someone else of something they want to talk about and you no longer have the floor. With your coach this should not happen. They stay with you. That way you can move forward with your thoughts. This is amazingly powerful. This type of communicating allows you to let your ideas grow. And when that happens, you become very motivated and ready for action.

Another advantage to working with a life or business coach is their unbiased approach. Sometimes it is hard for family and friends to support your goals because fear comes up for them. What happens to them if you change? Having an opportunity to talk about your goals to an unbiased 3rd party let’s you figure it out first. Then you can also work with your coach to strategize and develop the communication skills so you can present your desires in a non-threatening fashion. You may be thinking “this doesn’t apply to me” but you’d be surprised. Little changes, like taking a night class, can upset the family dynamic if you do not consider all angles. When you approach family and friends, share your idea in a way that is thoughtful. Consider their needs and your commitments but also learn to set good, loving boundaries. This can be a win-win and take everyone to a better future.

There are lots of other advantages. Hopefully your life or business coach is certified, and if so they are trained to work with people in this capacity. A coach can help you to get to the root of the problem. You are doing what you are doing (behaviors) because you are filling a need. If you just stop doing that thing (i.e. willpower alone) then you may not have the long term results you would hope for. A coach can help you to identify the need; and also things like your limiting beliefs that can hold you back. You will learn what your core values are and how to use them to motivate you.

Coaching is done over the phone which saves time and removes location obstacles. Everything discussed during your phone calls is strictly confidential. You will learn how to set boundaries with yourself and others. You will learn how to make the most out of your most precious commodity; time. If individual coaching sounds intimidating then consider joining a workgroup. These can be done in person or as conference calls. This allows like-minded individuals to get and give support, ideas, and suggestions. Together you will motivate and inspire. You will hold each other accountable. And accountability is a great motivator.

In closing please remember you can be successful in your endeavors. You can seek out support to help get you there. Why struggle and go through your journey alone? So take a moment right now to write down a few words about something you want greater success in. Then decide which approaches you want to use to get going.

Harness Your Energy

2009-06-26T08:33:00.000-07:00

Do you feel tired and apathetic? Or do you find your tendency is to start a lot of projects but you never seem to finish anything? Either way you are not using your energy to your advantage. When you feel good, everything is easier. You will be more productive and happier. And you will be more likely to have good eating and exercise habits. This momentum leads you to greater health and overall wellbeing. Your skin will look better. Your stamina will increase. Your likelihood of success in all areas of your life will improve. There are many ways to harness your energy. Here are some:

- Nutrition - Athletes understand the value of eating nutritious foods. When you fuel your body correctly, you get peak performance in all that you do. This does not mean you need to deprive yourself of foods you love. Life is meant to be enjoyed. Can you create a belief that feeling your best and having great energy will create joy and opportunities? If so, then it will become easier for you to make smart choices.

Our society in general has become confused and unclear on how to eat well. There are so many “diets” and therefore so many contradictions. Here is a simple rule of thumb.

1. Have your biggest meal mid day. This is when your digestive fires are the strongest, so you will digest your food better. Plus this is when you need food. Think of it as throwing some logs on a fire. Why would you do that in the evening before you go to sleep? If you do this right you will have good energy in the afternoon and think more clearly. For those of you used to the 3 pm crash this may be hard to believe. But if you are eating whole grains, lean proteins, good fats, fruits and vegetables, then you will notice an improvement in your energy level. And you won’t be starving when you get home and eat non-stop from dinner till bedtime. Another advantage to a light supper is then the body can use nighttime for restoring and healing the body (versus digesting food it does not need).

2. Think about why you eat. Are you satisfying another need like boredom or stress relief? If so there are lots of better ways to satisfy those needs. One great example that would work for both of those needs would be getting out for a walk. Other times we eat because of cravings. This is a good reason to get off the stimulants like sugars and caffeine. It can take a few days to a week to detoxify the body from these substances but after that you will be amazed how good you feel. Your energy levels will stabilize. You won’t be constantly thinking about food. This can be very liberating and well worth the momentary struggles with the detoxification process.

3. Don’t label foods as “good” or “bad”. In other words, don’t deprive yourself. If you enjoy apple pie then sit and enjoy every bite. Mindful eating is a great way to enjoy foods. If you have the TV on, or are sitting at the computer, or having an unpleasant mealtime conversation (i.e. gossiping, arguing, or talking about work), then you will not even realize you just ate your favorite food. So sit and just eat. If you are sharing a meal with others enjoy pleasant conversation. You will digest your food better and you will enjoy the experience much more. Plus the body must use a lot of energy to digest food, so make this the priority. And eating food more slowly gives the brain time to register when the stomach is full, so you will probably eat less. One last comment. If you eat your favorite food and feel bad or guilty afterwards, why bother? Instead feel very fortunate that you have the resources available to you to enjoy that food. Love it. Eat it. Then forget about food and get on with your life.

4. Eat only foods that taste good to you. Most of us know broccoli is good for us. But if you hate broccoli your digestive enzymes won’t activate as well, and therefore you will get less nutritional value from the broccoli. This does not mean it’s a good idea to eat a lot of fast foods. Instead, find healthy foods you enjoy.

- Exercise – Many people avoid exercise because it feels like work. If it feels like an energy drain than it isn’t the right type of exercise for you, so find things you enjoy doing. You will increase your metabolism and burn more calories. The right type of exercise for you will give you energy. Walking is a great way to get exercise. Only jog if you enjoy it. If you hate the gym, spend more time outdoors. Just like eating, do only what you enjoy.

-Learning new things – This is a great way to exercise the mind and prevent apathy that comes from boredom. Learning new things keeps the mind alert and keeps you interesting. Another huge benefit is that learning new things can prevent dementia. Find topics that are interesting to you. Read books, do research on the internet. Join groups and take classes.

-Body work - Have you ever tried a massage? Or acupuncture? There are many good ways to channel your energy through these modalities.

Work to Live

2009-04-17T17:00:00.000-07:00

Do you spend most of your time working? Is this the life you want to live? I’m not suggesting you quit your job and stop being a responsible human being. But taking a few moments to determine if you are living to work, or working to live may help you to reprioritize. If you follow the steps below you will quickly see where you want to make improvements and how to get started. And you may be able to increase your efficiency, which will free up time for the other things you love but currently do not have time for.

The key ingredient to success is personal satisfaction. If all you are doing is working, then it is very likely that at some point you will have regrets. Your health or relationships may suffer from lack of attention. Or maybe you haven’t had a vacation in years and feel you have missed out on enjoying life. Or maybe you’re old belief that big homes and fancy cars are signs of success has caused you to realize that big mortgages and car payments leave you feeling stressed out or depressed.

You can work smarter, be productive and be profitable. You can improve your quality of work and quality of life. You simply have to take some time to look at the big picture. Here are some ideas:

The Satisfaction Survey

Determine your level of satisfaction in each category below. Use a scale of 1-5, 1 being least satisfied and 5 being most satisfied. Leave out guilt or societal measures. For example; don’t guilt yourself into thinking the category for fitness means you “should” go to the gym, and if you don’t, that you deserve a low score. If you honestly believe going to the gym would improve your personal satisfaction, then by all means give it a lower score because these are the areas you may decide to work on. And get creative. You can improve your fitness in lots of ways if you hate going to the gym. An example of a societal measure would be assuming you need to have a significant other for a high rating in this category. If you are on your own and happy with your life than your satisfaction level for this category would be high. Now you are ready. Go ahead a take a few moments to review the categories below and rate each one separately.

Professional/Business: First and most importantly; what is your satisfaction level on your overall work or business? Are you satisfied with your knowledge base, contributions and your compensation? Do you like what you do?

Next create a few categories around the major functions of your work/business and rate each one separately. Then look at each function with a rating of 3 or less. How can you increase your satisfaction in these areas? Can you delegate simple tasks to someone else? Are you wasting time somewhere and can you think of a creative idea to fix that? Are there personnel problems that should be addressed? Does your dissatisfaction come from being overwhelmed or from too much clutter? Clutter is a big drain on energy so eliminate the mess whenever possible.

Improving productivity not only increases satisfaction but can free up some time so you can move onto other things.

Personal: This includes things such as health, fitness, self care, education, personal development, fun, recreation. Rate each one separately and if there are other categories you want to add then by all means do so. This exercise is meant to get you thinking about everything that is important in your life. For example, if you are a religious or spiritual person that may be an important category for you to add. You also may want to eliminate a few categories.

Financial: What is your satisfaction level as it relates to your finances? Are you satisfied with the amount of money you have saved? Are you satisfied with the balances on your lines of credit, mortgages and/or rent? If you want create a detailed list of your expenses and rate each separately. There may be some real opportunity here to de-clutter as well because we do not just accumulate clutter in the office, house and garage. Over time your magazine subscriptions may pile up or memberships to groups and clubs. And if you did find a new way to exercise that does not include the gym than don’t forget to cancel the membership.

If you own a business do one rating for your personal finances and one for your business.

Social: This includes things like significant other, romance, family, friends, and community. Rate each separately and add or remove categories to make this a complete list for you. Human beings are social creatures. If you feel lonely make it a priority to find ways to meet new people. Take a class, volunteer, or join a group or club. Then go. Look at people when they walk by and say hello. Ask people how they are doing and really listen.

Physical Environment: This includes your home, workplace, neighborhood, and community. Are these places comfortable and aesthetically pleasing to you? If you feel comfortable in your physical environment your level of stress will be lower than if you do not. Next think of the place where you feel most relaxed. This may be a special vacation spot or maybe the time you get to unwind on your drive home from the office. If you do not have a place or a few minutes each day to unwind then make this a priority.

Now look at the areas you scored lowest in. See these as the weakest links in your life chain. And just like a chain, the weakest link will be unable to bare the same level of strain that the stronger links can bare. Take time to think about how you can strengthen these areas of your life. If you don’t believe you have the time now to work on these changes then think about that. Why not now? Putting off change that can make your life better doesn’t make a lot of sense. Later won’t be easier. You’ll probably never be less “busy”. And in fact it may get more challenging to make the changes later, especially if that link breaks and the relationship ends or an illness occurs. But if you really have a really good reason to wait then pick a time in the near future and make that your start date. You’ve got to commit to it.

The Vision Statement

Now that you have taken time to think about all areas of your life hopefully you feel motivated and ready to make some positive changes. There may be a few things you want to do. Before jumping into specific goal setting consider coming up with your vision statement. Busy people will say they do not have time for this. Logical people may think this is silly.

Businesses understand the importance of a vision and mission statement but many times individuals do not even consider creating one. Vision and mission statements are powerful because they provide you with clarity, direction and purpose. Individuals with a clear vision find it easier to be successful because quite simply, they know what they want. Not just in one area of their life but the big picture. From here you can then prioritize your goals and work on them in an order that will give you the best results. For example, if your see yourself with a PhD, then your first steps will need to include education. With other things you can work on multiple goals at once. You can work 60-70 hours per week, continue your education, spend time with family, and fit in a few yoga classes or walks. That’s exactly what I did for many years. You just need to have a vision and plan your day so you can function as efficiently as possible.

So what is a vision statement? It’s simply a way of articulating an image you are seeing in your minds-eye. The image is you living your perfect life. What would that look like? If you want start writing down as much as you can. Then try to summarize. It’s best to have a short and easy-to-remember vision statement. That way you can check in throughout your day to see if your actions are in alignment with your vision. If your actions are not in alignment with your vision, then take some time to decide if those are activities you want to continue engaging in. There will certainly be some responsibilities that fall into this category. But there could be opportunity here to use your time more efficiently.

Don’t think about the time it will take to do this exercise. Think about the benefits.

The Goals

Whether you came up with a vision statement or not, you can still set goals. If you don’t like the word goal then find a word that suits you better. Maybe you would prefer aim, objective, destination, purpose, target, or aspiration. I will use the word goal however.

Now you can decide what goals you want to establish for yourself. Take a moment to write them down. Next, look at the wording. Is your goal clearly stating what you want? Many times people word goals around what they do not want. You may be wondering why it matters and again it’s quite simple. If you cannot clearly articulate what you want, then how do you expect to get it? It’s easy to state the obvious like “I want to lose weight”, or I want to earn more money, or “I want to be in a happy relationship”. Here are some suggestions for good goal wording:

The Lifestyle

You may now be thinking this seems like a lot of work. But is planning for your perfect lifestyle effort or pleasurable? And the return on investment is living the life you desire. Maybe consider working with a life or business coach to help get you in the right frame of mind. Attitude is everything.

Anticipation is Motivation

2009-03-16T11:26:00.000-07:00

Soon my husband Jody and I head to Hawaii for a few days of relaxation and to celebrate our 20th wedding anniversary which was in February.

Trips can be a lot of fun but I think the anticipation of an exciting trip provides a lot of benefit as well. When you are happy, hopeful, or looking forward to something you are more likely to have good energy and accomplish things. Anticipating something desirable is motivating. Before your trip you may notice you are more productive at work and around the house.

You can use the same technique to motivate you to move towards things you want in any area of your life. First you need to get excited about it. Anticipating how you will feel, look, act when you are living your best life is important because you are focusing on what you want from life vs. what you do not want. You gain clarity. And when you know where you want to go and how you want to get there the hard part is over. Most people don’t even know how to clearly articulate what they want. Can you?

Planning for a trip and planning to move forward with your goals are very similar. The plan motivates you, and setting a completion date keeps you accountable. If you create short term goals and action items it will also allow you to notice success, or progress, along the way.
So if you are having a hard time getting moving towards something you really want in life then consider coming up with a well worded goal, a plan, short term goals, action items and set a completion date.

Not a planner? Just like with travel not everything needs to be well thought out. The key ingredient to success is action. So go for it. The only risk is you may waste time and money doing things that do not bring about desired results. Planning can help to prevent that. But as the Nike ads say “Just do it”.

You are invited to share your stories and comments on this posting. Or if you want you can send me an email at solutions@jennygallagher.com.

Welcome to my new blog

2009-03-11T10:34:00.000-07:00

Hello.

First I would like to introduce myself. I am Jenny Gallagher. For more information about my business and services you can go to my websites at http://www.jennygallagher.com/ and http://www.gallaghersolutions.com/. Today I will provide a little more information about myself personally.

I have always been the motivated, hardworking type. At age 16 I got my first part time job as a packer at a grocery store. Within a few months I was promoted to cashier; a job I liked and stayed with for seven years. I loved working, meeting people, earning money and saving money. I had envelopes that I would stick cash in to save for things like a nice new pair of boots and a stereo. During my senior year I had two part time jobs. My second job was at a local florist. I saved enough money to help through college. After college I purchased my first car.

While I was a hard worker I was not sure what I wanted to do for a living. After college I moved to Florida for a while. My newly married younger sister was there with her husband and it was close to where we grew up. I got a job at Orlando Clinic and stayed in the healthcare field in billing, claims and systems development for the next 25 years (even though I was only at Orlando Clinic for about two months). I seemed to wander into a career that ended up being very satisfying for me. While I did not have a clear vision it didn't bother me but even way back then I understood that I was lacking in a vision.

At age 28 I married the love of my life and we have been happily married for 20 years. In my opinion the key to a successful relationship comes from respecting each other as individuals. We support each other's goals and dreams and when necessary we negotiate. Plus we have fun and enjoy the simple things in life. We lived apart for 3 years and were on opposite coasts on business trips on 9/11. Neither of us was home and it was a month before we were together again. I will never be bored or take for granted a quiet evening at home together. We both have strong family values and spend as much time with our families as possible.

As my career progressed I began to volunteer for extra projects that were related to team building and I found I had a strong passion for learning how to interact more effectively with others. My interest in personal development, wellness, empowerment, motivation, success and learning more about human behavior grew as I learned.

Then at my Annapolis Women's Network meetings I met a few life and business coaches. By that time I knew I wanted to start my own business but thought it would be in providing billing services for the elderly or sick that was overwhelmed with the claims submission process. I decided to learn more about life and business coaching and never looked back. I've worked with a few coaches myself and continue to learn by attending workshops, taking classes, networking, reading, and most importantly from observing others. I decided to start offering workshops, trainings and lectures, which is an area of my business that I enjoy and does well. The workshops lead me to publishing my book Four Steps to a Better Life. I also became a registered yoga teacher through the Yoga Alliance and teach several regular classes and workshops for adults and children.

I still like to think of myself as a hard worker but now my day is not consumed with work. Now that my work is my passion it blends well into my life. Work isn't work anymore. I love what I do and who I have become. I can focus on what is really important. For me that is my vision of wellbeing and success for all who desire it; my mission which is to support others in achieving their goals; and my purpose which is to live in alignment with my vision and mission. I strongly value family, quality relationships, wellbeing, respect, knowledge, spirituality, creativity, ethics, and living a peaceful, loving life.

If you feel it's easy to become confused, tired or overwhelmed, with all of life's demands know that you are not alone. But you can live your dream. You just have to be very clear on what that is and begin to focus on how to get there. And if I can help you do that I would love to.

PLEASE SHARE YOUR STORIES. WHAT DO YOU LOVE TO DO? ARE YOU DOING IT? HOW DO YOU FIT IT IN? HELP TO MOTIVATE OTHERS WITH YOUR STORY. WHAT YOU SAY MAY JUST BE THE PERFECT IDEA OR SOLUTION FOR SOMEONE ELSE.

Thank you! Jenny