Resolutions

Dear Friends and Family,

It's that time of year again when we think about what we would like to accomplish for the new year and we make resolutions. However, those resolutions often fail without dedication, hard work, commitment, accountability and a good reason to see the resolution fulfilled.

When we choose a new path to walk down, we have to say no to the things that are keeping us from our goals. We have to be S.M.A.R.T about our goals. They should be specific, measurable, attainable, realistic and timely. People often set goals that aren't specific enough or ones that are nearly impossible to attain. For example, a woman named Heather might have a goal to lose weight, but to be more successful in reaching her goal, Heather should use the SMART principles. It might look like this: Heather wants to lose 15lbs in 5 months. She plans to do this by eating healthy, cutting back on fats, exercising 5 days a week and meeting with both a trainer and a life coach. It would be unrealistic and very unhealthy for Heather to lose 15lbs in 2 weeks. It would also sabotage her goals and her motivation if she failed. The goals have to be realistic and attainable, yet provide a challenge.

Heather's time line is right in line with setting herself up for success. Heather will no doubt face obstacles as she exchanges old habits for new, healthier ones. Additionally, having a form of accountability such as a trainer at a gym and a life coach to keep her on track will bring a new resolve to say no to that hot fudge sundae in a moment of weakness.

Whatever your goal is, be SMART about it. If you still feel frustrated because you fall into the camp of those who repeatedly set new resolutions and fail, don't lose heart! All you need is a little help from a life coach to turn your resolutions into reality.

Remember, "A longing fulfilled is sweet to the soul." Proverbs 13:19

Maybe this year it's time to set a different kind of resolution. See if the following ideas might spark some creativity for a new kind of resolution for 2010:

• Give yourself and others more grace
• End negativity and criticism
• Laugh more
• End Blaming
• Forgive others and yourself
• Believe in yourself and the amazing gifts you've been given
• Celebrate your gorgeous friendships with women
• Practice extravagant loving
• Slow down
• Say No more often
• Explore nature
• Lean a new hobby
• Celebrate even when there is no reason to celebrate...make up a reason!

Whatever your resolutions are, may your 2010 be filled with life, love and laughter.

Warmly,

Coach Heidi

By the way, if you are interested in exploring the possibility of hiring a Life Coach, I offer a complimentary session. Just call me at 509.860.7170 to set up your free session.

Simple Christmas

This past Christmas my mother in law was dying of Cancer and the entire family on my husband's side seemed to be falling apart. Kelly (my husband) did his best to be the strong one and speak truth and life into a dark and desperate situation. The family members stood by her bedside and watched her waste away. Slowly her body was shutting down and she was losing her ability to speak, bathe herself, walk, eat on her own, and so on. Death is a gruesome, horrific, unnerving process to observe. To touch it, taste it, and see it up close shakes you to the core and leaves you feeling out of control and helpless. Life, however, is beautiful when you have the assurance of eternal life.

Although my husband was heartbroken over his mom's condition, he had the hope of eternal life in his heart to soften the blow of her death. He knew that even though his mom's body would quit functioning and eventually die, she would live forever in heaven where morphine would no longer be needed. There she would feel no pain and she would get a new body that wasn't riddled with cancer. The tears shed from her broken heart would stop, never to return again.

My son Zach once said, "Mom, you can fall down in heaven and you don't even get bruised." That's right, my mother-in-law will no longer experience the bruises of this life. She can throw away her glasses because she can see perfectly now. My mind can hardly grasp the unbelievable things we will see and experience in heaven, but one thing I know is that God will not disappoint!

In June of 2009, with the hope of heaven living strong in her heart, Pat passed away. The last thing my son Ezra said to her was, "We aren't saying good-bye Grandma, we're just saying see you later." Fast forward a year and the Christmas season is upon us again. I can't help but think of all the people who might be hurting this time of year. I often wonder how people cope without the hope of heaven in their hearts?

The way to heaven is not a road, a path, a religion, a philosophy, a mind-set, good works, morality, or leaving a great legacy etc. The way to heaven is a person. Many years ago a baby boy was born on the first simple Christmas. His name was Jesus and he is the only way anyone ever finds heaven. His father, God, wants all mankind in heaven with him, so he sent his beloved son to earth to show us the way.

It's really rather simple. If you want to know for sure that you are going to heaven, all you have to do is believe in Jesus. When baby Jesus grew to be a man he said, "Anyone who hears my word and believes him who sent me has eternal life. He will not be found guilty. He has crossed over from death to life." John 5:24

Here's wishing you a simple Christmas with the hope of heaven living in your heart!

Merry Christmas,
Heidi

Enchanted

Every year I like to set new goals in 5 different areas of my life. The 5 categories include: Spiritual, Family, Financial, Physical, and Career. Each year the goal looks a little different. For example, one year my physical goal was to compete in a triathlon. In previous years the goals for this category have varied from losing weight after having a baby, to teaching my kids a new sport. Setting goals gives me direction, motivation, and helps me reach my personal best. I also find a great sense of satisfaction out of accomplishing something seemingly out of my reach. This year my physical goal included a hike through the Enchantments in one day with my good friend Amber. This hike is not a walk in the park. It is an 18 mile looooong, grueling, haul well known as "The Death March".

From the Stuart Lake trailhead, you're looking at around 6 miles and about 4400 feet of gain to the top of the basin, but don't be fooled - 2300 of that 4400 feet is gained in a single mile up Aasgard Pass. (This was actually my favorite part-No Joke!) This route is often described as a level above the Snow Creek route, but many people actually prefer this way in. My friend Amber is an experienced climber, so hiking with her and the near-perfect weather on our side, the day was spectacular.

You can't hike through the Enchantments without being thoroughly and completely enchanted. I was torn between wanting to stop and take a picture every 5 minutes and continuing on to stay warm and make it out before dark. As we hiked, the sun sparkled on the serene lake water, the leaves were changing on the larch trees, there were patches of snow in places, and the views, ....oh the views ...they take your breath away. With mountain goats wandering near by, I found myself dreaming of next years goal. I'm thinking about the Wonderland Trail, but let's not get ahead of ourselves.

Amber and I left Wenatchee at 4:45a.m. and hit the trailhead about 6:00a.m. in the dark donning our headlamps. Soon the sun glistened through the trees and we were pleased to make it to the top of Aasgard Pass by 10:30a.m. We completed our hike by about 6:00p.m.with no injuries, but the the long steep decent left my knees screaming for relief! When we reached the end of our hike we shared a celebratory drink, and all was well! There was a sweet satisfaction of accomplishment and a deep peace within after having spent the entire day surrounded by one of the most glorious places on earth. Mission accomplished!

So, as a coach, I can't help but ask , "What goals are you trying to reach?" Do you need to set a new spiritual, physical, financial, family, or career goal?

Remember, it's easier to say no to something when there is a greater yes ahead!

Happy Goal-Setting!

Coach Heidi

75 Ways to be Happier

I ran across an article titled 75 Ways To Be Happier, and thought it was worth sharing. I know we can't be happy all the time, but we can learn to be joyful even in the midst of grim circumstances. So, regardless of your current situation, put a few of these ideas into practice and see if you don't feel a bit happier!

75 Ways To Be Happier

Let go of feeling guilty about something

Make a date with yourself to do something you enjoy

Smile

Learn something new

For an entire day, respond to all news from others with "That's wonderful!"

Empty your closet of everything that does not make you feel beautiful

Look at a problem from a perspective other than your own

Make a Joy List

Say "no" to something you really don't want to do

Call an old friend to say "I was thinking about you today"

Take a walk on a clear night and notice the stars

Laugh out loud

Give yourself permission, right now (to be happy)

Once a month, take the scenic route

Take a bag lunch, and eat it in a park

Write down 100 things that make you happy

Take a class, just for fun

Make a new friend

Say "I love you" to someone who matters to you

Write a letter of gratitude to someone who made a difference in your life

Look at something thru the eyes of a four year old

Tell a harried retail clerk, "You have a terrific smile!"

Rather than thinking, "If I succeed"...say "When I succeed..."

Send someone flowers from "A Secret Admirer"

Spend 15 minutes in quiet meditation

Stop doing something that conflicts with your values

Hang around with happy people

Turn in a project the day BEFORE it is due

Go to bed 30 minutes early for a week

Rent and watch a movie that makes you "cry for happy"

Take action on something you're putting up with

Ask questions to understand before you decide your opinion

Hug your friends

Sit with the new coworker at lunch

Sing out loud with the radio

Finish a good book

Share a recipe

Listen to your heart

Write down a "win" at the end of each day

List ten things you look forward to in the next year

Try a new food

Buy a pair of comfortable shoes

Pretend it's the first time you've ever tasted your favorite food

Do a favor for someone

Accept a favor from someone

Perform a random act of kindness

Let go of something (or someone) that's holding you back

Watch a baby sleeping

Say "Thank You"

Say "I appreciate you"

Wish others a happy day

Focus on your choices rather than your limitations

Get excited by the challenge of overcoming an adversity

Tell someone you admire him or her

Take responsibility for a problem everyone else is ignoring

Listen to someone else's story

Do something you've been putting off since last year

Surprise yourself

Think BIG!

Play your favorite song, LOUD!

Seek solutions, not blame

Reach farther than you think you can

Set a good example

Mentor someone

Celebrate small victories

Make healthy food choices

Stop accepting excuses from yourself

Notice how lucky you are to be you

When asked, "How are you?" respond with "I'm fabulous!!"

Say a prayer of thanks

Imagine a beautiful place

Become genuinely interested in the other person

Be early

Share your dreams with a friend

Behave like the happiest person you know...and notice what happens!

©2004 The Executive Happiness Coach®. www.TheExecutiveHappinessCoach.com. All Rights Reserved. May be freely distributed with this attribution intact.

Sizzling Summer Time Fun

It’s summer time, which means it’s the perfect time to relax, smell the roses, and spend some time having fun with your family. For a little help kicking off the summer with family fun, I’ve listed a Top Ten list of inexpensive or free ideas to get your summer celebration started.

1. Pull out the slip and slide and let loose! It doesn't matter if you are 8 or 68 years old, you must slide on your belly. I promise, you’ll squeal like a 5 year old.

2. Have a picnic in the park. Bring a blanket, sun screen, and a basket of your favorite food. Enjoy!

3. Make some fresh iced tea, get a good book or magazine, find some shade under the patio umbrella, put your feet up, and sip your way to bliss.

4. Get your toes out of hiding and paint those babies a fresh, fun shade of summer cheer.

5. Go for a bike ride with your family.If you don't have a bike, borrow one and start peddling. Your kids will love it, I guarantee.

6. Spend some time at the beach, river, lake or pond. Play in the sand, float on a raft, and don’t forget to eat some juicy watermelon.

7. Plan a BBQ. Invite some friends over, fire up that grill, and enjoy a good old fashioned burger with all the fixings. Finish the evening off with strawberry shortcake or ice-cream sundaes. Don’t forget the whip cram and sprinkles.

8. Roast s’mores. Gather the kids, get your supplies, and roast away. For a little variety, replace your chocolate bar with a Reeces Peanut Butter Cup. Ummm, finger lickin’ good!

9. Go for a nature walk at your nearest state park or nature preserve. Be sure to bring the camera to get as many interesting nature shots as you can capture.

10. Grow a garden and have fun eating your freshly grown veggies. Share with the neighbors and encourage healthy eating for your kids.