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Kindness Challenge – Week 2

Welcome to week 2 of The Kindness Challenge.

The purpose of this challenge is to spread kindness, love, and appreciation in an effort to make our world a little happier and more peaceful.

My challenge to you this week:

Say “Thank you” to a stranger.

Nothing breeds kindness and goodwill like gratitude. We all love to be told, “thank you” when we have done something for someone else.

This week make it your mission to say, “thank you” to 1 stranger every day.

  • Thank the grocery clerk for working
  • Thank the woman in the parking lot for putting her cart in the cart corral
  • Thank the customer service representative for helping you over the phone
  • Thank your bank teller for always greeting you with a smile
  • Thank the man in line with you for standing 6 feet away, whatever.

No act is too small to garner a “thank you”.

Have fun with this, get creative, think up different reasons or ways to say, “thank you” to someone you don’t know.

As always you may want to keep journal or some notes about how thanking a stranger made you feel.

Don’t forget to share this challenge with your friends and family!


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Practice Gratitude for More than “Things”

If you have followed this blog for very long you probably noticed that I post a lot about taking note of things you are grateful for.

But often we forget that being grateful is about more than being thankful for material things, gratitude is also about experiences that you’ve had, people you have met, or other non-material things that you have received.

For example, have you ever been thankful that you drove all the way to work and had all green lights?

Have you ever thank the Universe for a complement you received?

Today, make it your goal to make a list of non-material things you’re thankful for:

“I am grateful I had the opportunity to shovel snow from my elderly neighbor’s driveway so she could go to church.”

“I am grateful a colleague made me realize what a terrific job I have.”

“I am grateful I had an amazing time learning to surf on vacation.”

“I am grateful I have a loving family.”

“I am grateful I found an inspirational book to listen to in my commute.”

“I am grateful my grandmother taught me how to make her delicious fried chicken.”

Expressing gratitude is a great way to put a positive spin on your day and your life. And, if you say, “Thank You”, to someone else it can make their life better as well.

If you liked this post or found it helpful, please share it with friends and family. Together we can make the world a happier more positive place, one “thank you” at a time.

With Gratitude,

Rachel


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3 Things to Stay Positive

Last week I encouraged you to make a list of 10 positive things that occurred in your day prior to going to bed each night in order to focus your pre-sleep mind on happy peaceful thoughts, read Think Positive, Sleep Positive for a review.

That exercise is a great way to prepare your mind for restful sleep and help you wake up the next morning in a positive frame of mind. It is also a terrific exercise for promoting a positive mindset throughout your day. Let’s face it, no matter how good your intentions are to maintain a positive outlook during your day, sometimes things come up that knock you off of your game: unexpected traffic, a difficult client, an argument with your spouse, or even missing your morning coffee. When this happens it is essential that you get back into a positive mindset as quickly as possible to prevent the rest of your day from spiraling downward into frustration, anger, or an inability to think clearly and solve problems.

No matter where you are in your mindset right now, take a few moments to do the following activity:

If you are in a good mood, this exercise can reinforce and stimulate more positive thoughts. If you are feeling irritated, overwhelmed, or stressed it can serve as a reset for your day, getting you back on track to positive thoughts and positive results.

If you have let yourself get too far into the negative thought process it may be difficult to think of anything good that day, but remember you’re not looking for bright shiny miracles, you are simply looking for a few good things. For example:

  • You woke up on time
  • Traffic was lighter than usual
  • You heard your favorite song on the radio
  • The barista made your latte perfectly
  • A stranger smiled and said, “Good morning”
  • A coworker complimented your work on a project
  • You had a good idea
  • I try to do it at least once a day to keep myself on track and moving forward. I find it helps boost my creativity and productivity.
  • Taking a few minutes during your day to list the good things that have happened will reduce your stress levels, spark new ideas, heighten productivity, and help you flow through your day with ease. It is a small investment of time that yields tremendous returns!

    Give it a try. I guarantee you will be glad you did.

    Until next time, have a happy healthy day!


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    Love Yourself, Reach Your Goals

    What goals did you set for yourself this year? Do you want to: run a marathon, lose 20 pounds, get a new job, find your soulmate, pay off your credit cards, or buy a new home?

    No matter what your goals are for 2019, you cannot expect to achieve them if you don’t believe you deserve them. Believing you deserve to make your goal a reality is a crucial step in reaching that goal and yet, I often find when working with clients it is missing from the goal setting equation!

    Believing you deserve to have, be, or do anything you want is about loving yourself enough to allow yourself to have, be, or do whatever it is you are wanting.

    If you do not love yourself, you will never have the power to press forward with your goal when the road gets rocky and challenges emerge. Instead, you will start to doubt yourself and your abilities and start believing the naysayers and negative Nancy’s’.

    See if this sounds familiar:

    “What was I thinking? I’ll never be able to lose weight. I don’t have the willpower.”

    OR

    ” Mom was right. Men don’t make passes at girls who wear glasses.”

    If you want to finally get on track to achieving your goals and stay on track you MUST start loving and believing in yourself!

    Here is a little exercise to get you started:

    • Find a mirror. Any mirror will work, it can be the mirror in your bathroom, a hand mirror, or the visor mirror in your car. If you can’t find a mirror “selfie mode”on your phone will work.
    • Look at yourself in the mirror. Look directly into your own eyes. For some of you, this may be uncomfortable. Take a breath and power through. You CAN do this.
    • While looking into your eyes, state out loud at least 10 things you LOVE about yourself. They can be anything; physical attributes, habits, behaviors, attitudes, accomplishments…

    “I love my soft silky hair.”

    “I love that I am a hard worker.”

    “I love that I am intelligent.”

    “I love that I finished my work project ahead of schedule and got compliments from my boss.”

    Be creative! Have fun! Enjoy the process. Allow yourself to feel good.

    Do this exercise every day for a month and take notice of how your life starts to shift and your goals get closer to reality. You will be glad you did!

    Let us know how the exercise worked for you, LIKE, us on Facebook and leave a message!

    Until next time, have a happy healthy day!


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    Do Something Nice for a Stranger

    In a world where we are so distracted by our phones, iPads, and Bluetooth ear buds, it is difficult to engage in real human contact. However, humans a social animals. We are designed to interact face to face not text to text. Regular human contact improves our mood and can even help improve self-esteem.

    On a similar note, acts of philanthropy, aka giving to others, can also help improve mood and make us feel happier and more positive.

    So today, make it your goal to do something nice for a stranger:

    • Give a stranger a compliment
    • Hold the door for someone, look them in the eye, and say, “Good day”
    • Pay for a stranger’s coffee
    • Help someone carry groceries

    This simple act of kindness is a powerful way make another person’s day brighter and although you may never know, your action could snowball into something even greater for the whole world.

    And don’t forget, you’ll feel terrific too!

    As always have a happy healthy day and don’t forget to LIKE us on Facebook.


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    Success is in Your Hands

    Take a moment to think about one of your goals. One of your BIG goals. Perhaps you want to run a marathon, lose 50 pounds, go back to school, find the love of your life, or move to a new city…

    Now, think about why you have not achieved that goal yet.

    If you are like most of us, you are avoiding committing time and energy to that goal, either consciously or unconsciously, out of fear. Fear of change, fear of failure, fear of what other people will think…

    And that’s ok. Fear is a natural reaction to the unknown. But, now that you realize that some type of fear is blocking you from moving toward your goal, you have taken the first step to overcoming that fear. Give that fear a name, write it down.

    For example:

    “I am afraid that if I <insert goal> people will criticize me and tell me I am wrong/selfish/stupid/living in a fantasy world.”

    Now that you have identified your fear, you can start taking steps to turning that fear into success.

    You have played the, “What if…” game for awhile focusing on the fear, so you know how to play. It is time to turn the tables on fear and start playing the game to win!

    Here’s how:

      Take the fear you identified earlier and rewrite it as a success:

        • It feels great to have <insert goal>! People congratulate me daily on my success and tell me I have inspired them to follow their aspirations.
  • Realizing that success is possible and focusing on the ultimate feelings of gratitude, happiness, and self-esteem that come from places the key to success directly in your hands. You are in charge of your success. You are in charge of achieving your goal. NOT the fear!
  • By looking your fear in the eye and telling it to “shove off”, you put yourself in control and allow yourself to start taking steps, even if they are small at first, down the road to success. In effect you:
  • And after all, isn’t that all you really need to do?

    PS-Once you have identified your fear and written it down, burn it as a symbol of your newfound courage and determination.

    Help inspire other readers conquer by writing your “statement of success” in the comments below.

    Until next time, have a happy healthy day!

    Don’t forget to “Like” us on Facebook


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    Good Nutrition Can Get You to All of Your Goals

    No matter what your goals are this year: financial, career, relationships, or physical, good nutrition is a key step in achieving your goals. After all, how can you take action toward your goals if you are feeling sick, tired, and stressed out?

    Good nutrition provides the nutrients you need fuel your brain, give you energy, and keep you alert and focused on the the steps you need to take to reach your goal.

    Nutritional coaching can teach you how to eat to perform at your best mentally and physically. The better you perform, the faster and easier you will reach your goal.

    In nutritional coaching, you meet with your coach to assess your current nutritional and dietary situation and determine the next step in becoming a little bit better by introducing small achievable changes that, over time yield measurable results. With nutritional coaching you can stop dieting, learn to eat better, and be more focused and energetic.

    At Achieve Wellness, our clients meet with their coach via video conference or messenger once a month to discuss progress, identify challenges, and collaborate on what steps to take next. In addition, clients receive daily lessons and tips to help them stay on track. Coaches monitor progress and provide feedback as necessary throughout the process.

    Because I want you to achieve all of your goals this year, I am offering a special new year rate for the month of January!

    I am offering our 1-on-1 nutritional coaching program for $150/month (reg. $175/month) AND I am throwing in the initial consultation free of charge, that’s a $50 savings!

    Space in the program is limited to 10 people and at this price spaces will fill quickly, so don’t wait!

    Take a few minutes right now to fill out our new client survey and get on the path to reaching your goals in 2019!


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    Mini Meditation Day 2

    Welcome to Day 2 of our brief meditation series. This series is designed to help you relax and recharge during the pre-Christmas rush.

    Today’s meditation is about relaxing your physical body. It takes about 8 minutes.

    So, find a place where you can safely sit back, relax, and take a few moments for yourself. Your friends and family will thank you.

    3-minute-meditation-relax-body.m4a

    Please feel free to share this meditation with your friends, family, and anyone else in need of some holiday cheer!

    And don’t forget to “LIKE” us on Facebook!


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    Monday Motivation

    If you are like most of my friends, clients and coworkers, Monday is always a bit of a drag. I mean, how many times have you said, “TGIM?”

    Fortunately, there is a great way to beat the Monday Blues and get your week started on the right foot, play the gratitude game!

    Gratitude has a myriad of physical and psychological benefits which include: increased feelings of happiness, greater ability to relate to and get along with other people, better self-esteem, greater success in achieving goals, and a stronger immune system. Who couldn’t use a little of those things on a Monday?

    To play the game, make a list of at least 10 things for which you are grateful. Take a few minutes and do it right now. Write it on a sheet of paper, put it in the notes on your phone, or share it with others in the comments below, then notice how you feel after you are done. I guarantee you will feel happier and more positive about the week to come!

    Enjoy, have fun, and have a terrific week!

    PS- I am grateful you read this post 😉

    If you want more gratitude inspiration, visit our “Thank You Thursday” page