The Secret to Ending Strong

I've discovered that ending strong, completing a tough task, or accomplishing something "over time," requires short-term focus!

Because it is so easy to fatigue or get discouraged when we set out to accomplish a big goal...

(1) we MUST divide the BIG goal into LITTLE goals that can be achieved hourly or daily or weekly,

(2) we have to set our heart and mind on the task with our words--in front of others.  To tell others "I WILL..." or "I WON'T" allows you to have dozens of accountability partners who are (and I'm being honest) either hoping you will fail or succeed.  And it doesn't matter how they are rooting--accountability keeps us honest!

Be encouraged to make little changes in your life, every day, in order to see the big results you desire: a fit and healthy body, an organized and well-managed home and calendar, and a Spirit-filled life.

Amen?

Be encouraged!

To review all levels of coaching or to sign up for the Quarter 3's Healthy American Woman Series (3 Statements: I WILL, I WON'T, I MUST), click here.

Week Twelve: Our Final Assignment...a look forward!

At the beginning of the year, I determined to name my online coaching series, "Becoming a Healthy American Woman." Why? Because after years of traveling and speaking, I rarely saw such a woman!  Instead, the women who came up to me after events, admittedly, called themselves "unhealthy or unholy or unhappy."

The goal of my 52 week course (or 4 quarters), consisting of weekly blogs and calls, has been specifically designed to meet a powerful conclusion--FOR EACH WOMAN TO LEAVE A LEGACY FOR THE NEXT GENERATION as LEADERS, LOVERS, AND HEALERS. (No more wishing and hoping--but acting on our desire to become healthy in every area of our lives.)

As our second quarter comes to a close, I am reminded that we are half-way through the year of becoming a woman who has...

(1) developed 3 non-negotiable traits of perseverance (beginning with the same intensity as we plan to end), self-control (being able to say 'no' to ourselves in order to say 'yes' to God,) and love (rather than a clanging symbol, we understand how to listen and to give).

(2) mastered 3 daily actions: managing our bodies, our time, and spirits through DAILY routines of fitness, organization, and inspiration.

As I look back, I see my own plodding and pressing has indeed caused me to incrementally (slowly but surely) become more like the woman I want to be...a leader (who communicates effectively to the masses), a lover (especially toward those closest to me, so there will be no disparity in my testimony), and a healer (one who brings the power of heaven to earth in prayer).

I challenge you to step into the call upon your life.  Take it to the next level in this coming quarter.  Become a leader through the 3 statements we will embrace: I will, I must, I won't.  (If you would like to sign up for Q3 or add personal coaching for the last half of the year, click here.)

Be encouraged to press on!

Becky

Week Eleven: Your Turn!

It's YOUR Turn!


Get Fit Tip: Give us your best/greatest/easiest workout tip.  What has been working for you?  Have you stayed, lost or grown? How do YOU overcome your laziness or procrastination?  Who is your accountability partner?  How much weight do you have to lose to be HEALTHY?  Please post your answers to help yourself and others.  (Me? Walk with my husband, daughter-in-law, and best buddy--3 to 4 times per week. Not too much more--plus I still follow the Flat Belly Diet which includes a MOFU at every meal.)

Get Organized Tip: What calendar system have you found that works for you? How has it made a difference in your daily routine? What is a trick you use to be on time or add "margin" into your calendar.  (My favorites--that keep me consistent, timely, and tenacious toward reaching my goals--include MIN, DIA, and WAG...plus setting ringers for tasks, not just meetings.)

Get Inspired Tip: What is your memory verse for the year or summer?  Why?  How is God using you to inspire others? What is God speaking to you at this season of your life? (Me? God has been, especially through the book of Acts, reminding me that He is a healer and that I must boldly ask Him for the healing of others; I am not to be shy or fearful, but bold and faithful!)

Quarter THREE begins on July 1st, 2011. THREE Statements of a Healthy American Woman: I Will, I Won't, I Must!  To join for the 3rd quarter, click here.  To upgrade to various levels of personal coaching for the last half of the year, a 60 Day Series, or 1/2 day of local coaching, click here.

Be encouraged,

Becky

Week Ten: Your Progress, Your Patterns

This is the time to evaluate, not only your progress but your patterns in fitness, organization and inspiration.  For example, it's June.  Is this a time of year when you slow down or amp up?  Are you at risk to lose ground or set up to gain ground?  When you observe your past patterns, you can respond better when you reach those same "seasons" the following year.

June Get Fit Tip: Walk whenever you can.  Be active, inside or outside, gardening or cleaning.  Invite family or friends to MEET YOU at a park or a scenic corner to join you in your exercise. Take a "community" class--dancing, stretching, walking--the city classes are usually inexpensive (no membership required) and short term (4-6 weeks). You are less likely to quit early, more likely to enjoy; call your Chamber of Commerce for summer class listings.

June Get Organized Tip: Clean out your freezer of old meats, frozen goods, and 1/2 used ice cream cartons.  Gather gently worn shoes, sweatshirts, sweaters, books, and linens and take to GoodWill.  Make a habit of cleaning out junk drawers and closets whenever you are watching a TV show that doesn't require your full attention.  Even "commercial" cleaning can lead to pitching trash and finding lost items.

June Get Inspired Tip: I'm so burdened by the way our culture is changing.  This is not "their" problem, but "our" problem.  I challenge EACH of us to mentor a younger person.  Wherever we have made progress, this should be our inspiration to help another! For example, why not volunteer FOR JUST ONE WEEK at VBS, or mentor a junior high student for 30 minutes a week (that's why I've been doing since January), or tutor a struggling student.  Remember, "Faith without works is..." (please fill in the blank)!

Be encouraged,

Becky

Week Nine: Turning The Corner

This is the final 1/3 of this quarter's race.  The place in which we look back to see how far (or how little) we've come.  If this was a race track, we'd have to sustain or pick up the pace to reach our goal.  The greatest benefit of having a group with whom to run your race is the accountability that comes with camaraderie.  The sounds of cheers (that great group of witnesses) and the hopes of family and friends increase our resolve to succeed.

No matter where you are in developing and "owning" your 3 Daily Actions--"Get Fit, Get Organized, and Get Inspired," there is time to improve.  Is that not our deepest desire in this group--to change our lives for the better so that our lives might be ready and able to mentor the next generation (leaving a legacy)?

Get Fit: Be committed to "Weigh-In" each Wednesday.  Why?  It will inspire you to make progress toward your fitness goals: strengthening your muscles and bones, burning (if necessary) fat and calories, reducing your stress levels, and increasing your stability.

Get Organized: Your calendar MATTERS.  Have you mastered planning, taking into account differing seasons and schedules?  Be committed to "ordering your day aright so that you might gain a heart of wisdom."

Get Inspired: Summer Reading--remember those days?  Have a reading schedule for the summer.  Finish unfinished books, open your Bible daily, and stay abreast of current affairs.  Learn about something new.  Increase your understanding and passion for something you love--missions, a country, an issue.

Be encouraged,

Becky

Week Eight: Your Routine

Get Fit: Take it "on the road" -- Be sure to have light weight fitness apparel and shoes you can pack in a backpack or suitcase for those unexpected opportunities to briskly walk or swim or workout with family or on business.  The summer is full of outdoor activities that you can capitalize upon IF you have the right apparel!

Get Organized: Continue to press toward a calendar (cheap and sweet) that works, routinely examining your schedule WAG (because every week is different), eliminating and concentrating your closet/garage/desk for things to pitch or put away, and DON'T HESITATE to put together an EMERGENCY KIT for your car(s) and front door this weekend.  You never know when you or a loved ones will need them.

Get Inspired: Though the "end of times" news was BIG (and brief) this weekend, it reminded me that we should always live as if today is the last day of our lives--full of passion for God and others, making every day and conversation count, and considering our future as all we've got (rather than our past is what we can rest on)!  Yes, and amen?

Be encouraged,

Becky

Week Seven: Do JOT to Get Fit, Get Organized, Get Inspired

This week, I'm instigating a "new" tag line--JOT--for us to officially use during this quarter in each area of focus:

Get Fit: JOT (Just One Thing) when it comes to down to exercise is making room for the activity on your calendar.  Not only do you need to determine when and where you will B, B, B, S, and L...but more importantly WHAT and WITH WHOM you are going to exercise.  Yes, walking the dog (or husband) counts.  Meeting a friend for coffee AFTER a brisk walk counts.  Dancing to a home video counts.  [Anybody remember the 5 components of a great workout?--feel free to post for all to review and for a gold star (kidding)!]  But until the activity goes on your calendar, it can remain just a good intention.

Get Organized: Spring turns into Summer very quickly.  What is Just One Thing you need to do THIS WEEK for the home/closet, home or business office, family vacation or celebration to get ahead of the crush?  Ex: check on flights, hotel reservations, family schedules, school meetings, bills due while you're out of town, or getting the carpet cleaned?  JOT!

Get Inspired: I'm going to stretch you here.  What is JOT that you can do this week that will leave this next generation a legacy? Put a photo album together for a family reunion? Write a letter to your toddlers that they will read when they are teens?  Take food to a family member or friend who is sick so their kids get a picture of God's provision for them?  Post your "Get Inspired" JOT for all to read--inspiring us all:)!

Be encouraged,

Becky

Get Fit Lengthen!

This is the fifth and final workout/video component in the GET FIT series!

Week Six: Lengthen, Stretch, and Relax!

Get Fit Tip: The point of lengthening is to reduce stress and tension and minimize injury.  When you do strengthening or lengthening exercises, your body is ideally already warm.  You do not want to push past a comfort point and injure yourself.  But you do want to continually reach--slowly and gently--past your previous stretch.  Make sense?  All part of getting healthy, yes?

Get Organized Tip: When we stretch ourselves to become more timely and organized, it requires a period of repeated actions in order to develop new habits.  Most of my research shows that 60 times/days is the minimum period of time before a person can learn (or unlearn) a habit.  The goal is to replace what ISN'T working with something more efficient!

Get Inspired Tip: I am always reading books.  This week, I am reading Sun Stand Still by a young youth pastor with lots of faith!  I encourage you to read your Bible daily and always have a good book that is in your purse or by your bedside.  Never stop reading, learning and stretching yourself emotionally, spiritually or mentally!

Be encouraged,

Becky

Week Five: Strengthen Your Body and Your Soul!

Note: Just a reminder, our call this week is Wednesday at 3:45 PST.  I've begun my live radio show and I encourage you to tune in (and call in 866.577.2473) with your questions to KPRZ.com daily, 1:30 - 2 PST.    Click here to listen to the first show!

Get Fit Tip: Strengthening our core is an often overlooked goal in a fitness routine.  We tend to want to lose weight and inches, rather than stabilize and strengthen our back, hips, shoulders, and abdominal muscles.  I know--I use to think that spinning or aerobics was all I had time to do.  But as I've gotten older, I'm seeing how often my core is required to be strong and stable--to "catch" me from slipping without tweaking my back or lifting a suitcase into an overhead bin without hurting my back and shoulders.  Strengthening exercises are not a waste of time.  They are like a prayer -- it seems non-energetic or inactive, but in truth, it builds trust and character and patience and strength--yes?

Get Organized Tip:  Are you still working daily/hourly with your calendar?  Are you repeating the little phrases that bring immediate focus, such as, "What is my...MIN, DIA, WAG?"  The reason I ask is because we are almost 1/2 way through this quarter when many people start to lose intensity, fall prey to distraction or discouragement, or feel frustration when developing new habits.  Here is this week's encouragement: Is there anything you are doing that should be re-evaluated?  Are you involved in too many "good" activities?  Is it time to delegate or eliminate?  Look back.  Look forward.  Strength comes with repetition!

Get Inspired Tip: In Joel Osteen's book, It's Your Time, he writes, "Break those chains [of despair and discouragement].  Become a prisoner of HOPE! No matter how long it takes, no matter how impossible it looks, your attitude should be: 'I just can't help it.  I know it will work out.  I know I will overcome. It may be taking a long time, but I know this too shall pass.  It may be difficult, but I know that means I'm close to my victory.'"

More to come on the call!

Be encouraged,

Becky

Get Fit Burn and Strengthen

This is just for those in our group--it is a refresher on how to burn calories and also gives you a few ideas (and benefits) of strengthening exercises.

Week Four: Benefits of Turning UP the Heat

Get Fit Tip: Burning fat and calories has SO many benefits that I often wonder why they are not motivating enough to get us to exercise or workout. Where breathing and balance and even strengthen and lengthen exercises improve our posture or stability or strength, aerobic exercises really turns up our body heat and starts to melt stored fat, increasing the release of endorphins, and improving the effectiveness of our cardiovascular systems. Additionally, aerobic exercise is also known for reducing stress and improving our sleep (who doesn't need/want that?). Some options include: indoor walking or biking equipment, outdoor walking (1700 steps = 1 mile) or jogging, marching in place (with knees lifted high), punching or dancing! (I don't have a lengthy video for the burn section, but I will post a short list of suggestions by/over the weekend.)

Get Organized Tip: This week, I'd like you to transfer the idea of "turning up the heat" to your organizational management by using bursts of energy to time your tasks and prioritize them. In previous groups, I have given assignments to "time" the chores we do SO that we are realistic about how short or long a particular chore might take. This week, I encourage you to make a list of all the gifts/cards you will need in the next few months--graduation, Mother's and Father's Days, weddings and birthdays. Use one burst of energy to list who, what, and when. Then put an errand on your calendar to buy x# of cards, set aside x# of $, and mail specific cards on specific dates. Even if you have only 2 or 3 of these deadlines, this exercise will get you "in tune" with doing a quick burn and release of stress because (1) you will be AHEAD of the trend (no impulsive purchases, no late cards) and (2) because you planned ahead.

Get Inspired Tip: If you fail to plan, you plan to fail. A repeated favorite quote of mine, is the key to SO much of what I do when working or coaching. I realize I am more prone to forget or fret. When I plan ahead--even by brainstorming with others--I'm giving myself a greater chance of having a more effective life as a leader, lover, and healer. (For example, at a recent event with college students, they were so passionate about praying for their campus, but they needed a simple plan. Passion is not enough!) I want to encourage you to "hold onto" Psalm 90:12 this week...

Be encouraged!

Becky

Get Fit Balance

This is your Balance Challenge!

Balance Challenge

I've republished the Balance Challenge video at a slower speed for easier viewing. Let me know if this works better for most! Click here to view.

Week Three: The Balance Challenge

Get Fit Tip: Click here to watch this week's Balance Challenge. As you get older, your propensity to favor one hip or one shoulder when lifting or bending will show up in aches, pains, and tweaks. The sooner you tend to your body by bringing balance into it through breathing & balance exercises, burning, strengthening and lengthening muscles, the sooner you will feel healthier, stronger and more stable. This week, just assess your ability to balance your body and report in to the group! 1 = uh, oh, 3 = okay, 5 = pretty good!

Get Organized Tip: Here a few key phrases that help me plan my WAG (week at a glance): A regular Sunday Planning Session, Weekly Wednesday Weigh-In, Friday Fun Day, Saturday Sort-Through (mail, laundry, purse, desktop--remember to "pitch, file, pile"). The more you look for SIMPLE, non-cumbersome ways to "eliminate and concentrate," the more balance you'll feel in each chunk of your day (morning, afternoon, evening).

Get Inspired Tip: One of my favorite authors, Mary Pipher, in her book The Shelter of Each Other wrote, "We need to make a new commitment to children at all levels--to their education, nutrition, creativity, mental and physical health...to build a world in which children flourish and grow into all they can be."

We are a group of women who have determined in 2011 to become healthy in order to leave a legacy to the next generation. Please, let's take our 3 daily actions (fitness, organization, and inspiration) to improve our own lives so we are ready when someone who might be drowning comes into our lives!

Week Two: Get into the Habit of Starting...

Get Fit Tip: Click here to watch this week's clip on breathing. Breathing is going to be used in every part of your workout--whether you're walking or stretching. The purpose of breathing is to release a deeper stretch or relax your mind and body. Take advantage of the benefits of breathing--it is your starting position! (Remember, this video or workout is not to be shared with others -- it's just for members in our group.)

Get Organized Tip: Seth Godin in Poke The Box writes, "The challenge is getting into the habit of starting!"

Get Inspired Tip: Matthew 6:33 says, "Seek first the kingdom of God, and ALL these things will be added unto you." After speaking this week and speaking to 100's of women, I was reminded that we all need to change one or more areas of our lives--we all struggle with something! But the starting place of change...is bringing your concerns to God!

Be encouraged,

Becky

Video

The video setting on each computer determines at what speed you will view (for example) a YouTube video. I'm not sure how/why the sound would be different on different computers, but each week's video will be filmed on a Mac one of the highest quality/units available. You might want to be sure you have the latest FLASH/Adobe program downloaded (FREE) on your computer OR be sure that your settings for speed and sound are for/at the best quality for audio/video. I will attempt one more week through the media setup/programs I'm using on my MAC computer and save at the highest quality -- so please take this week to ask a techy friend to review your settings for video viewing and see if this becomes easier for all!

Be encouraged,

Becky

Week One: Here We Go!!

As promised, we are going to GET FIT together this quarter. I am developing a new 20 minute workout over this quarter and hopefully you'll enjoy each of the components--learning about the five parts of exercise that will help you become more flexible, stable, strong and heart healthy!

Click here to watch a short video clip of what we'll be doing -- you'll see that I've taken the workout outdoors:)! NOTE: I didn't set up a password to this video BUT I don't want it out on the internet; please don't share this or any of the weekly posts with your friends--okay? You might be tempted to share the clips (because they are funny), but this series is exclusive to those who have registered for the group.

Remember, you need your body and your mind to GET FIT, so your schedule is what will make getting fit, organized, and inspired become a part of your daily lives.

GET ORGANIZED this quarter means to plan your eating, exercise, and quiet time one day in advance, one week at a glance. The habits we create over this quarter will become a lifestyle -- if you stick with me. And I will do my best to help you GET INSPIRED with quotes and encouragement each week to keep you focused on the goal!!!

Be encouraged--join the call!

Becky

Welcome!!

This quarter of my 2011 Life Coaching Series, Becoming a Healthy American Woman is designed to give you a practical, 90-day experience that will help you develop the skills of healthy eating and exercising, planning for each day (and week), as well as setting aside time to be with God daily--in order to get His marching orders for your life.

GET FIT -- with me! I'll be sharing a new workout routine that I will teach each week in April, May and June (through an exclusive iweb posting--not for the general public until you've tested it)!

GET ORGANIZED -- daily, weekly planning to be a prepared AND healthy woman.

GET INSPIRED -- time alone with God.

By the time summer hits, you'll be more fit, more fun, and more faithful!

Click here to download Q2 Healthy American Woman Daily Journal page--print one for each week!

Be encouraged!

Becky