16 Ways to Affirm Your Wellness

While traveling, I thought I would share one of my favorite posts that you might not have read.

Sometimes we are so stuck in old thought patterns that it seems impossible to change them. This makes total sense when you think about the momentum that we have created around old thoughts. We might have been thinking those same old thoughts that keep us stuck for most of our lives.

But that doesn’t mean we can’t change our thoughts and make them more positive and supportive of where we want to be.

One tool that has been really effective for my personal transformation has been using affirmations.

There are lots of ways to use affirmations, but what’s worked best for me is to consciously choose those thoughts where I am stuck on the negative—thoughts like I don’t want to be overweight, I don’t want to eat healthy foods, I don’t want to exercise—and create an affirmation that is the new thought I want to think.

So “I don’t want to exercise” becomes “I feel good about the amount and intensity of exercise that I am getting.”

One of the keys to my getting the weight off and keeping it off was to create a list of affirmations around my diet and fitness goals and then read them every day. I also might read them if I felt myself wavering on getting my workout in or eating healthy foods. As I read them, I really tried to get into the feeling those new thoughts created.

It worked best for me to phrase the “new thought” in a way that I could believe and get behind. As a result, the affirmations actually shifted over time as I proved to myself what I could do, and as a result, my underlying beliefs shifted.

Even practicing these “new thoughts” for a few minutes every day can begin to slow the momentum of those old thought patterns. While it may seem a little simplistic, there is an amazing amount of power in shifting your thoughts little by little to what you truly do want.

Here are 16 of the affirmations that helped me on my own wellness journey—and that I still read on a consistent basis.

  • I radiate wellness and well-being.
  • I am getting leaner every day.
  • I have learned enough that I am easily staying within 2-3 pounds of my optimal weight for the rest of my life. (This started out as I am learning enough)
  • I feel good about what I choose to eat and how much I eat.
  • I feel good about the amount and intensity of exercise that I am getting.
  • I am fit, strong, and lean getting fitter, stronger, and leaner.
  • I appreciate how good I look today.
  • I allow myself to feel good, be healthy, and to experience optimal wellness.
  • My metabolism is getting faster every day.
  • All of my body systems are super charged and functioning properly.
  • All the food that I eat benefits every cell in my body.
  • I prefer to only eat until I am full because that feels good.
  • I drink plenty of clean, good tasting water that I allow each cell in my body to fully utilize.
  • I am making good decisions about what, when, and how much I am going to eat—and I follow through with those decisions.
  • Even when I eat more than usual, I am confident that my body can utilize what I am eating and that I will return to a more controlled way of eating afterwards.
  • I am conscious and appreciative of everything that I eat.

What are some new thoughts that you can create that would better support you on your own wellness journey? What’s the best way for you to practice those thoughts, even for a few minutes a day? Try it for a couple of weeks and let me know if you start to feel a mental shift.

Together we can do it!

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Weird—and Wonderful—Ways to Work-In Wellness

While I’m away at coach training, I’m re-running a few of my favorite blogs that you may have missed.

Many people are so focused on the time that they don’t have for wellness that they miss all the small opportunities they do have to work physical and emotional wellness into their day. Taking advantage of these tiny moments can boost physical and mental energy, and generate a sense of well-being.

Here are some ideas for slipping in your wellness fix—just don’t worry about what some people may think. Isn’t your wellness more important than a few seconds of potential judgment from a stranger, friend, family member, or co-worker?

Minutes Matter

Do you ever stand there and wait for your lunch to heat up in the microwave, or that pot of water to boil, or cup of coffee or tea to brew?

Don’t just stand there! Even doing a few minutes of exercise can give you an energy boost. And those minutes add up. Do them throughout the day and before you know it, you’ve gotten in a 15 to 20 minute workout.

Take that minute or two and do counter push ups, lunges, toe raises, and squats. You can also dance or march in place.

I only got caught once dancing in front of the microwave in my work break-room. At the time my co-worker thought I was a little weird, but she also noticed when I started losing weight.

You can do these and other exercises at work while on conference calls if you have a headset or speaker phone. Just do your push up off your desk. You can even throw in some planks. If you’re wearing a skirt or a dress, however, you might want to have an office door to shut!

A mini-stepper or pedal exerciser can fit under your desk and are also great to do while you’re on the phone.

House Work Aerobics

Have you ever worked up a sweat cleaning the house? You can make it even more aerobic by doing lunges while vacuuming, or each time you head up or down stairs, go up and down an extra time. You can do single shoulder presses with your bottle of cleaning solution as you walk from surface to surface.

Be creative—but safe—as you make your house sparkling clean.

More Wellness While You Wait

All the time we spend waiting in line adds up, so take advantage of it. Meditate, pray, or practice appreciation while in line at the grocery store.

What can you appreciate? How about the sheer abundance of food that we are blessed to choose from, or all those workers who keep the store clean, the shelves stocked, and those check-out lines moving? How about your favorite foods? There’s a lot to appreciate at the grocery store if we just take the time to look for it.

And if you are willing to look a little weird, you can get in stretches, toe raises, or lunges while you wait.

You can also meditate while waiting for your doctor or mechanic. Feeling a little tired? Shut your eyes and rest for a few minutes as you wait.

Doing the dishes and other repetitive tasks are also a great time to clear you mind and tune in to your spiritual side.

Tube Time

How much time do you spend sitting and watching TV? How about taking each commercial break to get in a few sets of exercise? Keep some dumbbells, balance board, or other fitness gear nearby to make it easy. Or sit on a stability ball and build your core strength as you watch your favorite show. Why not throw in some crunches during the commercials?

Reconsider Lunch

Lunch is a great time to get in a workout, but you may not have time to hit the gym. What can you do?

Bring your workout gear, change clothes in the bathroom, and plug an exercise DVD into your computer. No time or place to change? Are there stairs in your building? See how many times you can go up and down them in the time you have.

Or strap on your walking shoes and head outside. Even a walk around the block can clear your mind and bump-up your productivity in the afternoon. Grab a co-worker to get in some social time, too.

Post Positive Messages

Wanting to shift your mindset, but no time to journal? Post affirmations, things you appreciate, and other positive messages on your computer screen, bathroom mirror, or above the kitchen sink. Every time you see them, remind yourself to take a moment to breathe and shift to a more positive thought.

What’s the Alarm?

Set the alarm on your cell phone or computer to remind you to drink water, eat a healthy snack, focus on an affirmation, take a moment to clear your mind, or do 10 jumping jacks.

When you start looking for time to work wellness into your day, you may be surprised at all the time you really do have.

I’d love to hear how you work wellness into your busy day.

Together we can do it!

Photo by Grant Cochrane / FreeDigitalPhotos.net

You Are Worthy!

Can you look at yourself in the mirror and say, “I love you” and really mean it?

It was only about seven years ago that I literally could not look myself in the eye and say anything positive. All I could see were my flaws. When I tried saying positive affirmations about myself or my body they would literally stick in my throat because they were such lies.

Wow I’ve come a long way. And I now know that to truly open up my heart to others and strive to be the best version of me, I had to learn to love myself first. Far from being the selfish act I thought it was, self-love gives you the energy and empowerment to be more self-less.

Today’s assignment in my 21-day Gratitude Challenge is to stand in front of the mirror for five minutes and focus on at least five things that I love about myself.

I did this just a moment ago after finishing an upper body workout in our home gym, so I was feeling a lot of anabolic energy. Even though my hair was hastily pulled back and parts of it were sticking up in funny angles, I had no makeup on, and I was slightly sweaty, when I looked in the mirror what I saw was beautiful.

With a timer set for five minutes, I focused on the reflection of me. Here is what I wrote in my journal.

  • I love my eyes.
  • I love my expressive face that pretty much always registers what I am thinking.
  • I love my crooked smile.
  • I love my messy, curly, dark hair.
  • I love that one ear is a little higher than the other.
  • I love my strong shoulders.
  • I love my shapely legs. Truly, they may be my best feature.
  • I love my soft stomach and backside. While I often still judge these areas as less than perfect, they are beautiful indicators that I have more internal work to do and they let me know that my love for myself and my body will only grow and expand.

As I looked myself in the eye, I said, “I love you, Hanna,” and I reveled in the exquisite tingle that rippled up my arms and legs as I said it—and meant it.

What shifted me from self-loathing to where I am now was when I realized that it was not only OK to love myself, but was who I was meant to be. It was when I finally “got” that Source (God, the Universe, Higher Self—whatever works for you) not only loves me, but absolutely adores me and sees my body as perfect.

Who am I to contradict All-That-Is?

If I am loved, that must mean that I am loveable and worthy of self-love. It was time for me to appreciate who I am, and the unique gifts and perspective that I bring to this growing and expanding Universe.

I love the moments when I can look at myself and revel in the person and body I’ve helped co-create, and I am looking forward to continuing to open my heart so that I can more fully love and appreciate myself exactly as I am.

Just as I am loved and adored by All-That-Is, you are loved and adored–exactly as you are. You are so worthy. You are beautiful. You add irreplaceable value to this world.

What are those things about yourself that you can agree with Source are worth appreciating? What can you do today to acknowledge and express love for those things about yourself? Today, look for those things. Acknowledge those things. Celebrate those things. Because you are worthy!

Together we can do it!

 

Weird—and Wonderful—Ways to Work-In Wellness

Many people are so focused on the time that they don’t have for wellness that they miss all the small opportunities they do have to work physical and emotional wellness into their day. Taking advantage of these tiny moments can boost physical and mental energy, and generate a sense of well-being.

Here are some ideas for slipping in your wellness fix—just don’t worry about what some people may think. Isn’t your wellness more important than a few seconds of potential judgment from a stranger, friend, family member, or co-worker?

Minutes Matter

Do you ever stand there and wait for your lunch to heat up in the microwave, or that pot of water to boil, or cup of coffee or tea to brew?

Don’t just stand there! Even doing a few minutes of exercise can give you an energy boost. And those minutes add up. Do them throughout the day and before you know it, you’ve gotten in a 15 to 20 minute workout. Take that minute or two and do counter push ups, lunges, toe raises, and squats. You can also dance or march in place.

I only got caught once dancing in front of the microwave in my work break-room. At the time my co-worker thought I was a little weird, but she also noticed when I started losing weight.

You can do these and other exercises at work while on conference calls if you have a headset or speaker phone. Just do your push up off your desk. You can even throw in some planks. If you’re wearing a skirt or a dress, however, you might want to have an office door to shut!

A mini-stepper or pedal exerciser can fit under your desk and are also great to do while you’re on the phone.

House Work Aerobics

Have you ever worked up a sweat cleaning the house? You can make it even more aerobic by doing lunges while vacuuming, or each time you head up or down stairs, go up and down an extra time. You can do single shoulder presses with your bottle of cleaning solution as you walk from surface to surface.

Be creative—but safe—as you make your house sparkling clean.

More Wellness While You Wait

All the time we spend waiting in line adds up, so take advantage of it. Meditate, pray, or practice appreciation while in line at the grocery store.

What can you appreciate? How about the sheer abundance of food that we are blessed to choose from, or all those workers who keep the store clean, the shelves stocked, and those check-out lines moving? How about your favorite foods? There’s a lot to appreciate at the grocery store if we just take the time to look for it.

And if you are willing to look a little weird, you can also get in stretches, toe raises, or lunges while you wait.

You can also meditate while waiting for your doctor or mechanic. Feeling a little tired? Shut your eyes and rest for a few minutes as you wait.

Doing the dishes and other repetitive tasks are also a great time to clear you mind and tune in to your spiritual side.

Tube Time

How much time do you spend sitting and watching TV? How about taking each commercial break to get in a few sets of exercise? Keep some dumbbells, balance board, or other fitness gear nearby to make it easy. Or sit on a stability ball and build your core strength as you watch your favorite show. Why not throw in some crunches during the commercials?

Reconsider Lunch

Lunch is a great time to get in a workout, but you may not have time to hit the gym. What can you do?

Bring your workout gear, change clothes in the bathroom, and plug an exercise DVD into your computer. No time or place to change? Are there stairs in your building? See how many times you can go up and down them in the time you have.

Or strap on your walking shoes and head outside. Even a walk around the block can clear your mind and bump-up your productivity in the afternoon. Grab a co-worker to get in some social time, too.

Post Positive Messages

Wanting to shift your mindset, but no time to journal? Post affirmations, things you appreciate, and other positive messages on your computer screen, bathroom mirror, or above the kitchen sink. Every time you see them, remind yourself to take a moment to breathe and shift to a more positive thought.

What’s the Alarm?

Set the alarm on your cell phone or computer to remind you to drink water, eat a healthy snack, focus on an affirmation, take a moment to clear your mind, or do 10 jumping jacks.

When you start looking for time to work wellness into your day, you may be surprised at all the time you really do have.

I’d love to hear how you work wellness into your busy day.

Together we can do it!