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SPARKGIRL32's Recent Blog Entries
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Friday, July 01, 2011
Please like me on Facebook for exclusive articles, free coaching, and motivation! www.laurenwardell.com
Thursday, June 30, 2011
:)
Wednesday, June 29, 2011
Day 7!! Week one is down...congrats!!! Awesome job!!
Welcome to the 30 Day Extreme Push Challenge! You can jump in at any time! Don’t forget to sign up at the 30DEPC team at: www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=51680
I will also be posting a lot of things that will assist you guys (thought provoking articles, vlogs, links, motivation, advice, free coaching, etc.) on my “like” page on Facebook, so find me on there and like me!! I would LOVE your support when it comes to my mission of helping millions of people via transformational coaching :) www.laurenwardell.com !
I have been forgetting to do my positive/thing I'm grateful for the day..whoops!! :) Resumed that today!
Check-ups:
Nutrition (giving up cheese/only going out once a week): day 7! Done great with both of these! :)
Fitness (phase 3 of ChaLEAN Extreme/finishing it): I've fallen 2 days behind on this, time to play catch up today :). I know I've been saying this everyday, haha..but I've been SO busy :).
Chalene Johnson’s 30 Day Push Challenge, Day 3 Description: Picture what you want to have happen in your life. What are your top three priorities? Re-list them with specifics. Type these three priorities up on your phone, type them up on your computer, print them out, and put them up so you can see them EVERYWHERE. Your goals will have to align with your priorities.
Idealize what it is you want one year from now. A year from now, if everything worked out exactly had you had hoped it would. What would have happened in this year? Set some goals that are obtainable, but pretty challenging. What would blow your mind that’s in the realm of possibilities if it happened twelve months from now?
List your ten goals for the year on a piece of paper. They can relate to everything and anything. They must be specific as possible and written in present tense. Instead of writing “I will lose 10 pounds,” you would write “I lost 10 pounds.” Then sit down with the people you love and take the time to show them the goals you have set for yourself. This is for support and to make sure these goals don’t separate you from those you love the most. Make sure your goals are consistent with the people who are most important you and that you have their support.
Make sure your goals are in all different areas of your life, that these goals are all balanced. Some examples include your health, finances, family, personal relationships and how you want to spend your time and energy. These goals need to be measurable, someone other than you must be able to tell when you have reached your goals. State an end date and a way to quantify your success for each goal. These goals are rewritten every single week without looking at the last week’s goals. What day are you going to do this?
Behave as though you know that each of your goals is going to come to fruition. Your goals will only happen if you believe they are going to happen! Behave as though it’s already happened, whatever your goals are!
You need to remember that your goals need to be flexible. Give up on goals if they are inconsistent with your life priorities! Do you need to give up any of your goals because they are inconsistent with your priorities? Do you need to adjust some of your goals? Constantly re-evaluate your path.
In summary,
1. List top 3 priorities
2. Purge on paper – everything that relates to your big goal/what you need to know
3. Circle the 2-3 things that get you started
4. Map out your course
5. Do 2-3 tiny little steps that move you closer to your goal
6. Master the skills that take you to the next level – be criticized and critiqued!
7. Act as though your goal has already been accomplished – you are that person!
8. Make a promise that this is going to happen!
9. Remember to be flexible!
10. Re-write this list (without looking at last week’s list) every week!
Chalene Johnson's 30 Day Push Challenge, Day 3 Answer: There are so many things I want to have happen in my life! I actually just answered this question in my Intentions workbook for school. Overall, I want to have a successful coaching business, where I haven't forgotten about my values/friends/where I've come from. I want to have a happy family where my children feel loved, secure, and have all have an amazing calories.
Again my three top priorities are:
1. Being true to myself/loyal to who I am/practicing what I preach
2. Friends/their wellbeing/helping them live happier, more fulfilled lives
3. Helping people live happier, more fulfilled lives
A year from now, it would be amazing if these attainable (but things that require effort) goals happened. Write them like they have already happened!
1. I have graduated life coaching school/received my coaching certification
2. I have 1,000 Facebook followers on my "like" page
3. I have written/published my book on Perfectionism
4. I am living on my own with Lewey and financially independent
5. I overcame my emotional awkwardness and don't care about being emotional vulnerable
6. I have maintained friendships/relationships despite being really busy
7. I have successfully coached 12 clients reach their goals (regularly)
8. I am making my living life coaching and am so happy doing it, it allows me to have a flexible schedule so I can do fun jobs that I enjoy (like bartending in Wrigley on the rooftop)
9. I am at my goal body fat percentage and have continued to keep up with my working out
10. I have adjusted my credit hours for school
I will re-write this list of 10 things every single week, and I will do this on Wednesdays :). I will also make the effort to re-evaluate my path during this time and see if I need to change my goals or adjust them a little bit.
One positive thing I did today: I wrote my list of goals and really focused on the 30 day organizational challenge. I also cheered on my fellow EPC-ers for awhile today :). I worked on my homework as well!
One thing I'm grateful for today: How quickly I am picking up on the concepts I am learning in my life coaching certification studies. It's helping me help other people so much! :)
Wednesday, June 29, 2011
We are 20% done already..can you guys believe that?? Woot woot!
Welcome to the 30 Day Extreme Push Challenge! You can jump in at any time! Don’t forget to sign up at the 30DEPC team at: www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=51680
I will also be posting a lot of things that will assist you guys (thought provoking articles, vlogs, links, motivation, advice, free coaching, etc.) on my “like” page on Facebook, so find me on there and like me!! I would LOVE your support :) www.laurenwardell.com !
Challenge #2 Description: Please watch the video on my "like" page titled "what would you do if you didn't worry about being judged?" You can find it here: www.facebook.com/video/video.php?v=8
61687958637&oid=129211373824786&comments ! It's 15 minutes long, but I think it will be very beneficial and I am hoping it helps things click for you! Then answer these questions:
What do you think you could/would accomplish if you didn't have to worry about the judgments that other people make? Can you identify people who have conditioned you to be more likely to judge yourself (hypercritical parents, past relationships, abusive friends, etc.)? Do you find yourself judging other people for things that you may (subconsciously or consciously) be insecure about yourself? If so, do you want to change? If you want to change, what are some things you can actively start doing right now to that will help? Do you agree that judgmental people are insecure? Why or why not? How do you think making these changes (caring less about judgmental people) will change your life? What is going to be the hardest about changing? Who is one judgmental person in your life you are going to consciously going to ignore when they start passing judgments?
Check-ups:
Nutrition (giving up cheese/only going out once a week): Day 6!! This is getting easier, haha..the hardest part is figuring out if something has cheese in it or not! Sometimes I forget too..like today I was looking at the menu and was going to get a bagel with cream cheese..started debating if cream cheese counts as cheese (when I originally thought up the challenge I was thinking pizza cheese, sliced cheese, deli cheese, etc.). I decided it probably did. haha. And that eating it would be cheating (even though I decided that cottage cheese doesn't count, haha). It hasn't been TOO hard though :).
Fitness (phase 3 of ChaLEAN Extreme/finishing it): On day 69! I have one day I have to make-up (Fat Burn Challenge) from being so busy with work..but I'm pretty much on track with this!
Chalene Johnson’s 30 Day Push Challenge (sign up at 30daypush.com if you want access to the videos, do it before July 1 because if you don't you'll have to wait til August 1 to access the videos as of right now..she's considering changing it): I am a few days behind on this part. I made the decision to take however long as I need to complete this challenge. My main objective is making sure I put significant thought into every single day. For that reason, I am 4 days behind (as you guys know, I've been super busy with work). That's OK though..it's getting done! And it's getting done RIGHT! :) Much more beneficial that way than rushing through the days just to make sure I stay on top of getting the challenge done in 30 days! :)
Day 2 Description (created with her "Priorities" Car Smart, so it's a little bit more detailed/different): What are your priorities? What are your life goals? What are you living your life according to? What are your values? Give your priorities a ranking that is specific to YOU (not what society thinks, what is in your heart).
What are the things you are not willing to compromise or abandon while pursuing a goal (regardless of the outcome)? What is your top priority? What gives you the greatest happiness? What gives you the greatest joy? What gives you the greatest pride? What area of your life gives you pain? What makes you feel sorrow? What characteristics do you most value? Not what society imposes on you, but what YOU feel in your heart.
Attach actions/verbs to these categories that are your top priorities. This is something that when you add something new to your plate, you ask yourself, “will it allow you to continue to live my life according to my top priority?” List the five most important areas of your life, and then rank them according to their importance.
If an outsider saw you, would they assume you were living to your life according to whatever your top priority is? Whatever your top priority is, what can you do differently to make sure that you devote more of your time to it? Is your behaviors, your time, your focus directed toward that top priority? Are you living your life that way whether or not someone is looking?
What is your truth? Not what other people are telling you should be your truth, but what is YOUR truth? Who’s most important? What’s most important? What do you want people to say about you when you aren’t around?
All decisions should be made based on your PRIORITIES. When you have a big decision to make, make sure you are referring back to your top priorities. Ask yourself, “is this consistent with my top priority?”
Develop clarity of what you want to achieve. What will bring you happiness? Which one of your priorities is going to make you the most fulfilled (regardless of what society thinks)? If you achieve and live your life according to your priorities, will you be happy? If not, make some new priorities! Stop doing things that don’t move you towards happiness!
Are you living your life and setting priorities that are developed around the clarity of your values (what you want to be remembered for)? Set priorities with a purpose, live your life and set your priorities as though you are looking back on your life? What do you want people to say about you at your funeral?
What are your intrinsic priorities? The priorities that don’t have to go on your list because they are just a part of who you are. These are things that don’t go on your list because they are part of your fiber.
Chalene Johnson’s 30 Day Push Challenge, Day 2 Answer: My number one priority is being true to myself/loyal to who I am/practicing what I preach. This is my number one priority because it is required so I can do the rest of my priorities. If I am not being true to myself/loyal to who I am/practicing what I preach, I am unable to help people in the best way that I can. That is why it's my number one priority, regardless if I usually put other people's needs in front of mine. I figured making this my number one priority will reinforce this and remind me how important it is.
My number two priority is my closest friends/their wellbeing/helping them live happier, more fulfilled lives. My friends are very important to me and I want to seem them take advantage of everything that I have learned (if they want to). Before I help other people I don't know, I like to help my friends who have been there for me. They were the first to teach me some of the things that make me the coach that I am! To show my gratitude (and remain true to my value of being loyal), they are my number two priority.
My number three priority is helping people live happier, more fulfilled lives. This one a lot of the time goes straight to my number one because I have a lot more people in my life that I don't know that need help than I do know (if that makes sense). I'm also a people pleaser, and often put the needs of others before mine (it makes me happy!). While I think that I need to be careful of this so I don't neglect my own needs (which could cause me to be less of a coach than I can potentially be), I think it's a very good priority to have.
My number four priority is my family. You may be like "what?!?!" Honestly, when I first did this exercise, my family/friends were grouped as my number one priority. After some soul searching and listening to Chalene's Car Smart on priorities, I decided that (even though society says family should be above my other priorities) right now family cannot be higher on my list of priorities than myself or my friends. The reason being that they drain SO much of my energy. I love my family very much, but they can be very unsupportive of what I am trying to do and very critical. I have identified that (for this reason) I cannot make them too high of a priority if I want to ensure that I am successful with my other priorities (if that makes sense?).
My future coaching business is my fifth priority. This pretty much falls in line with all of my other priorities. This coaching business reflects being true to myself/loyal to who I am/practicing what I preach because it's something that pushes my agenda of helping friends, family, and people in general. Having an official business/making it my career ensures that I am successful when it comes to being true to myself (and becoming the best I can be through constant learning of how I can be a better coach/applying this knowledge to myself). It also ensures I will be able to help people live happier, more fulfilled lives because it will eventually be my main focus (after I complete school). It is my last priority because the other four are more important to me.
Quick List Of My Top 5 Priorities With Action/Verbs:
1. Being true to myself/loyal to who I am/practicing what I preach
2. Friends/their wellbeing/helping them live happier, more fulfilled lives
3. Helping people live happier, more fulfilled lives
4. Loving and supporting my family
5. Creating a successful future coaching business
AHH! I have so many life goals, the possibilities are seriously endless! The ones that stick out the most to me is to help millions of people via transformational coaching (indirectly and directly), have a successful marriage, have a successful coaching business, be a great mom who creates an environment for her children that allows them to grow up confident and with lots of self-esteem, help people reach their goals, completely say goodbye to my issues with emotional vulnerability, take 3-4 vacations every year, be able to take my family and my closest loved ones on a cruise every single year (and be able to pay for it) so they never have an excuse not to take time for vacation (like I used to do), be a great boss/someone that my employees are proud to work for/treat my employees AMAZING, come as close to being completely nonjudgmental as possible, be the best friend I can be, etc. etc. So many more if I REALLY thought about it! haha..but you get the picture! :)
I will not compromise my future family/time spent with them (when I have one) no matter what. I will not compromise my values as a person (loyalty, what I believe) just for money or fame either. I will also not compromise my relationships with my closest friends or the time it takes to help other people.
I am happiest when: I am with my closest friends/helping them, I am seeing the people I help have their a-ha moments, when I make accomplishments that were a real challenge for me, when other people say I have changed their life, and when my family is together talking about memories (haha, random..but true).
What gives me the most pride is: when I finish a project that I have worked hard on, when my hard work pays off, when someone tells me I have changed their life for the better, and when I am seeing evidence that all the work to get rid of my bad habits (the things I don't like about myself) actually working (i.e. getting over people judging me by creating a "like" page on Facebook that everyone I know can see and read my story/naturally have the ability to judge me for all my vulnerabilities I've put on that page and here on SparkPeople)!
What gives me pain: seeing the people I love hurting, not being able to help someone I feel really needs my help, not being able to help someone who has similar issues as I did because they won't let me/don't believe they can get better, negative people who try to bring me down, and seeing people in general in pain (I would say I'm more empathetic than most people I know).
I would imagine that an outsider would assume I was living my life according to my top priority of being true to myself/loyal to who I am/practicing what I preach. While I could sometimes work on practicing what I preach (I often preach things I'm trying to work on--that's why I preach it! To ingrain it into my head), I am pretty good at being loyal/true to myself.
I can make sure I devote more time to me as a person by doing at least 2 things that help me improve myself every single day (these can overlap with my push goal). For instance, making sure I read a self-development book that relates to something I'm trying to work on for 15 minutes. This will reiterate EVERY single day that I'm important and worth the time and effort, just as much as the people that I help. And that I can't help anyone unless I'm happy with where I am at.
My behaviors could reflect this priority more than it does right now. I have a problem with people pleasing, which is a good thing if you are pleasing the right people who have the right reasons. I have a hard time saying no when people ask me to do things, this is something I want to actively work on and have started thinking about more recently.
I am proud to say that I have been really working on living my life the way I want to live it, regardless if people know about it. Today, I was given an extra $10 for change when I was paying for my lunch (lady thought I had given her $20 and I think I gave her $10)..and even though no one was around and I could have kept the $10 (and I wasn't 100% sure I gave her a 10, but pretty sure), I immediately gave it back to her. I don't think this was something I would have necessarily done..keeping extra cash can be so tempting. It wasn't even something I thought about though. This situation doesn't happen regularly, but it made me feel like an honest, good person. I didn't know whether or not she would have to pay the difference if her register wasn't what it was supposed to be..and it didn't matter, that $10 wasn't mine, regardless if it was given to me. Old me may have been like "oh well, she should have paid attention!" haha..this is not how I want to live my life though, regardless of who is watching.
What do you want people to say when you're not around? I want them to think of me as an understanding person who genuinely cares about other people. Someone who has helped them when they needed help and was always there to rely on. My closest friends come first, followed by my family members, followed by other friends, followed by everyone else. Obviously, how much help someone needs could change if they were put in front of someone they normally wouldn't be as well.
I think the priority that will make me the most fulfilled is helping friends/others live happier, more fulfilled lives. The reason why this isn't higher than being true to myself/loyal to who I am/practicing what I preach though is because in order to do that the best that I can...I NEED to focus on me first and foremost. I have to be the best I can be before I can be the best coach I can be/help other people.
Ultimately, having a successful coaching business will allow many of my priorities to really flourish, even though it is my #5 priority as of right now. I would definitely be happy if I lived my life according to these priorities, and I know this because I'm actively trying to do it right now!! :)
I am about 75% there when it comes to living my life and setting priorities according to my values. I think coaching school will be really therapeutic for me and increase clarity of what i really want to do. I'm still in a transition period right now of going from old me to new me...I'd say I'm about 75% there. There's some things that I will need to work harder to change (such as wasting more time than necessary partying with friends on the weekend because I love being social), things that have been a part of me for quite some time. Things that are hold to change because they are fun, but not bringing me any closer to my goals.
I want people to say the following about me at my funeral: I really cared about other people, I helped so many people, I was a fantastic mom, I wrote some really helpful books, I was an amazing friend, I was a fantastic wife, I was a fantastic person to work for, and that I loved what I did.
Intrinsic priorities that don’t need to go on my list:
1. Building and maintaining relationships with people
2. Setting goals and accomplishing them
3. Working on improving myself in general
4. Nixing unhealthy habits that will cause me to be a poor example (i.e. smoking, coffee, etc.)
Hope you guys enjoyed this long blog! Do you understand what I mean now when I say I don't want to half do these days? haha. Perfect day to use as an example :)
Monday, June 27, 2011
www.laurenwardell.com
:) Thanks for understanding guys! :)
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