Saturday, December 20, 2008

Health Revelations

Recently I received a list of "26 Health Revelations You Need To Know" from the doctors at Harvard Medical School. Here are a dozen that I found both interesting and useful, particularly at this time of year.

  • The rumor that olive oil turns into "bad" trans fats when used in cooking just isn't true.
  • Niacin (Vitamin B3) has been shown to lower "bad" LDL cholesterol and triglycerides and to increase "good" HDL cholesterol.
  • Blood pressure pills are best taken first thing in the morning after getting up.
  • Sudden and excessive sweating is a symptom of heart attack and the chief reason people seek help.
  • Brisk walking (3-4 miles per hour) reduces heart disease in women as much as vigorous exercise.
  • St. John's Wort was not shown to be effective for treating severe depression.
  • Chronic hiccups can be associated with an underlying medical condition.
  • Caffeine can linger in the body for up to 12 hours.
  • Decaffeinating tea reduces the flavonoids content drastically.
  • Sleeping on your stomach reduces snoring volume and frequency.
  • Ibuprofen seems to cancel out aspirin's ability to protect the heart.
  • The risk of obesity jumps almost 25% with each two-hour increase in daily television watching.
Given that healthy holidays = happy holidays, it behooves us all to know and to do what we can to get well, stay well, and be well.

Coaching Inquiries: On a scale of 0 to 10, how would you rate your knowledge of the things that make for health and well being? How could you learn more? How could you be more proactive in taking care of yourself? What is one thing you could do right now to make it so?

If you would like to learn more about our Coaching Programs and to arrange for a complementary coaching session, Click Here or Email Us.

Saturday, December 13, 2008

Happy Holidays

My friend and colleague from Wellcoaches Corporation, Margaret Moore (aka Coach Meg), recently published a piece on ten no-cost gifts that will elevate your happiness over the holidays. Her suggestions included:

  • Express gratitude -- The simple act of thanking people can bring happiness and well-being. Saying thank you, as it turns out, is not just good manners; it's good for you, too. University of California Davis psychology professor Robert Emmons has found that grateful people tend to be more optimistic, a characteristic that boosts the immune system.
  • Share precious time with others -- Your well-being is dependent on giving and sharing in ways that make a difference in the world. Your time is the most valuable thing you can share. Make someone her favorite home-cooked meal and don’t drop it at the door, savor it together.
  • Give your time to see a movie, hike, walk, or visit a museum -- any fun outing together that is a simple pleasure and generates fond memories.
  • Forgive -- Release negative emotions that follow you around like little rain clouds by forgiving those you love. You’ll both benefit.
  • Memorialize it -- make an occasion to mark, share, and celebrate your forgiveness.
  • Laugh -- Arrange times with people you care about to laugh by reminiscing about old times or enjoying favorite jokes. Watch a funny television show or movie. Laughter is infectious and safe to spread.
  • Cherish family and friends -- Unconditional appreciation can make anyone feel like a million bucks. Be fully present and listen mindfully without a trace of judgment. Accept people you care about wholeheartedly as they are today. Often it is best to choose a close connection over being right.
  • Say 'I love you' -- The ability to love and be loved is one of the character strengths that correlates most with happiness. Make the demonstration of your love unforgettable.
  • Give a compliment -- You know how good you feel when someone gives you a compliment. Return the favor and feel good too.
  • Pass along a family heirloom -- Give a sentimental gift to someone close, an old framed photo, a cherished book, a sweater, or trinket. The recipient will never forget a gift close to your heart.
  • Give a "Freebie" certificate for an experience or service that would make a difference in someone’s life -- an exotic home-cooked meal, a cooking lesson, a hobby session, help organizing a closet, or babysitting duties.
  • Create flow experiences -- Help friends and family engage in activities that bring them flow, a state of complete absorption in a challenging activity that uses one’s strengths and stretches one’s skills.

To read the whole article, go to Huliq News. To learn more about wellness coaching, go to CoachMeg.com.

Coaching Inquiries: On a scale of 0 to 10, how would you rate your happiness quotient? What do you do that makes you smile? Which of Margaret's ideas would you like to adopt? Who could you call up and thank, right now?

If you would like to learn more about our Coaching Programs and to arrange for a complementary coaching session, Click Here or Email Us.

Saturday, December 06, 2008

Running Wisdom

I have long said that most running injuries are not running injuries at all, they are overweight injuries. Now I have support for that view from a report titled "Risk Factors and Mechanisms of Knee Injuries in Runners." Here's the abstract:

Injuries affect approximately 65% of all runners annually. Many of these injuries are considered overuse or chronic (e.g. plantar fasciitis, Achilles tendonitis/strains, knee pain/injury, etc.). Interestingly, most of the information available on the factors responsible for injury is somewhat speculative since few studies have conclusively identified the mechanisms behind such injuries. In a recent study published in Medicine and Science in Sports and Exercise, researchers at Wake Forest University determined the relationship of some behavioral and physiological risk factors to knee joint stresses during running.

Twenty previously uninjured runners were assessed on numerous variables including quadriceps and hamstring flexibility, quadriceps or Q-angle, and height and weight. Researchers performed gait analysis to evaluate stride lengths and to determine tibio-femoral (knee) compressive loads, performed isokinetic strength testing on the knee extensors, and participants completed questionnaires.

Of the variables tested, researchers reported that poor hamstring flexibility, increased body weight, higher weekly mileage and greater concentric muscle strength all contributed to greater knee stress. Although previous studies have linked higher Q-angles to knee injuries in runners, the results of this and other studies question that link.

In addition, previous studies have shown strength training reduces patello-femoral forces, but the results of this study indicate that concentric strength increases tibio-femoral compression. Further studies are necessary to determine the balance of strength factors necessary to optimize knee joint health in runners. Based on current research trends, it seems as though it would be wise for runners to improve hamstring flexibility and to achieve an ideal body weight prior to increasing weekly mileage.

That last sentence is an understatement! I know I, for one, see a direct correlation between my own ease and enjoyment of running, not to mention injury prevention, and both flexibility and body weight. Perhaps you have noticed the same.

Coaching Inquiries: What assists you to be active, strong, and well? How can you improve your flexibility and body weight? What dynamic stretches and mindfulness exercises could assist you to become more happily engaged with life?

If you would like to learn more about our Coaching Programs and to arrange for a complementary coaching session, Click Here or Email Us.

Friday, December 05, 2008

Peak Performance

One of my favorite authors is Malcolm Gladwell, author of The Tipping Point, Blink, and now Outliers: The Story of Success. I cannot recommend his books highly enough. You can read about Outliers and listen to an interview with Gladwell by going to NPR.org.

You will also enjoy watching Gladwell talk about his research and findings on extraordinary success. With story and humor Gladwell confirms what my quotes on leadership have already represented: leaders are not cut from a special genetic cloth, they are rather the product of culture, opportunity, initiative, and persistence. Gladwell debunks the myth of anyone being "self-made" and substitutes, instead, the age-old correlation between effort and reward. I hope you watch the videos:
Coaching Inquiries: Where do you want to go today? What ignites your passion for the possible? How can you become more committed to developing your talents? Who might enjoy the journey with you? If you would like to learn more about our Coaching Programs and to arrange for a complementary coaching session, Click Here or Email Us.

Friday, November 21, 2008

Stoke the Positive

One of the leading researchers into positive psychology, Barbara Fredrickson, has published an article in the Huffington Post called, "Keep Stoking the Positivity -- Our Future Depends On It." Here are a few paragraphs.

"We need positivity, the complex web of causes and consequences of positive emotions, now more than ever. Not just to sugarcoat bitter news or distract us from gloom. We need positivity because we're different people when we're under its influence.

Pleasant emotions like hope, inspiration, joy, and well-earned pride literally open us. As the blinders of negativity fall away, we take in more of what surrounds us. We see both the forest and the trees. We appreciate the oneness that binds us instead of the barriers that divide us. Even race becomes irrelevant.

But that's not the half of it. Positivity's mental openness fertilizes just the sort of creative and integrative thinking that hard-to-find solutions and compromises are made of. With the throng of problems facing our nation and our new president, we sorely need this expansive thinking. In addition, when we think broadly we discover and build new skills, new alliances, and new resilience - which make us better prepared to handle future adversity. Even mild positive emotions, experienced regularly, set people on discernable trajectories of growth, making them better off next season than they are today.

Science suggests that when we experience genuine, heartfelt positive emotions in a 3-to-1 ratio with negative emotions, we cross a psychological tipping point on the other side of which we function at our very best."
I couldn't agree more. Given our global economic problems, stoking the positive generates the very energies our world requires. Read the whole article at the Huffington Post.Coaching Inquiries: What assists you to stoke the positive? How can you keep the embers burning? Who can be your appreciative buddy on the trek of life?

If you would like to learn more about our Coaching Programs and to arrange for a complementary coaching session, Click Here or Email Us.

Saturday, November 15, 2008

Dynamic Stretching

The importance of dynamic rather than static stretching has been in the news lately (see, for example, the New York Times). Having written about this myself for many years, I am pleased to see the practice getting the attention it deserves.

To quote a few paragraphs from the New York Times' article: "Researchers now believe that some of the more entrenched elements of many athletes’ warm-up regimens are not only a waste of time but actually bad for you. The old presumption that holding a stretch for 20 to 30 seconds -- known as static stretching -- primes muscles for a workout is dead wrong. It actually weakens them."

"In a recent study conducted at the University of Nevada, Las Vegas, athletes generated less force from their leg muscles after static stretching than they did after not stretching at all. Other studies have found that this stretching decreases muscle strength by as much as 30 percent. Also, stretching one leg’s muscles can reduce strength in the other leg as well, probably because the central nervous system rebels against the movements."

So what's a person to do? My 2004 Wellness Pathway, Stretch Walking, fits right in line with current recommendations. "The right warm-up," according to professional kinesiologists, "should do two things: loosen muscles and tendons to increase the range of motion of various joints, and literally warm up the body. When you’re at rest, there’s less blood flow to muscles and tendons, and they stiffen. Increasing body heat and blood flow makes tissues and tendons more compliant. Warm muscles and dilated blood vessels pull oxygen from the bloodstream more efficiently and use stored muscle fuel more effectively. They also withstand loads better."

The key is to warm up slowly and dynamically. My 2006 Wellness Pathway, Dynamic Warm Up, invokes the routine created by Ron Jones as an example of what one might do to warm up before a workout. The key is to warm up and then to ramp up the intensity. The body loves to move; with a little attention to your warm up technique you'll find it easier than ever to enjoy an active lifestyle and to reach your fitness goals.

Coaching Inquiries: What's your routine when it comes warming up and working out? How often are dynamic stretches part of your day? What changes would you like to make in the way you move your body? Who could assist you to stay on track with activity and exercise?

If you would like to learn more about our Coaching Programs and to arrange for a complementary coaching session, Click Here or Email Us.

Saturday, October 25, 2008

Eat to Sleep

New research suggests that people with severe sleep apnea tend to eat a less healthy diet than people with milder apnea symptoms and those without the disorder. Obstructive sleep apnea, or OSA, occurs when the soft tissues at the back of the throat temporarily collapse during sleep, causing repeated breathing interruptions. Major symptoms include loud snoring and daytime sleepiness.

In the new study, researchers found that among 320 adults they assessed, those with severe symptoms of sleep apnea generally ate diets higher in cholesterol and saturated fat. While obesity does raise the risk of severe sleep apnea, the findings were not explained by the study participants' weight. The results, say the researchers, suggest that eating habits may contribute to the increased risks of heart disease and stroke seen in people with sleep apnea.

"This unhealthy diet may be one reason why sleep apnea contributes to a greater risk of cardiovascular disease," observed senior researcher Dr. Stuart Quan, of Harvard Medical School in Boston.

Among the patients assessed, those with severe OSA consumed an average of 9 extra grams of saturated fat and 88 extra milligrams of cholesterol per day compared with patients with mild symptoms or none at all. Those with severe OSA also exercised less, but that link appeared to be explained by their higher rate of obesity. In contrast, the higher fat and cholesterol intakes were independent of patients' weight, Quan said.

Dr. Quan and his colleagues report their findings in the Journal of Clinical Sleep Medicine.

Coaching Inquiries: What sleeping problems do you have, if any? Who do you know who suffers from sleep apnea? What changes, if any, would you like to make in light of this study? How could you improve your diet to eat more fruits, vegetables, fish, and lean, free-range meats?

If you would like to learn more about our Coaching Programs and to arrange for a complementary coaching session, Click Here or Email Us.

Friday, October 10, 2008

The Human Slinky

OK, this one is pure fun. A friend recently put me on to a video of the human slinky, performing at halftime during a basketball game at Creighton University in Omaha, Nebraska. Turn on the sounds, take four minutes, and enjoy:

http://www.youtube.com/watch?v=qdbJlErcWZw

And if that's not enough, you might enjoy the home video of the human slinky teaching his 4-year old daughter how to do the routine. It's really quite adorable:

http://www.youtube.com/watch?v=Go_gyJ24W4I

Coaching Inquiries: What brings a smile to your face? When was the last time you played with a slinky? How could you find more time this week for rest and recovery?

If you would like to learn more about our Coaching Programs and to arrange for a complementary coaching session, Click Here or Email Us.

Saturday, October 04, 2008

Lighten Up

Perhaps you have seen the email going around with images of actual newspaper headlines and stories that will lighten up anyone's day. I don't have a link to the images themselves, but you can Google the headlines and read the stories. Just imagine reading one of these with your morning cup of tea. More than one brought a big smile to my face:

  • Alton attorney accidentally sues himself
  • County to pay $250,000 to advertise lack of funds
  • Volunteers search for old Civil War planes
  • Army vehicle disappears after being painted with camouflage
  • Meeting on open meetings is closed
  • DOE to do NEPA's EIS on BNFL's AMWTP at INEEL after SRA protest
  • Caskets found as workers demolish mausoleum
  • Waterford boy, 8, saves sister's life "I wouldn't do it again. She's been a pain this week."
  • Ten Commandments: Supreme Court says some OK, some not
  • Utah poison control center reminds everyone not to take poison
  • Federal Agents Raid Gun Shop, Find Weapons
  • Local toddler wins gun from fundraiser
  • Statistics show that teen pregnancy drops off considerably after age 25

Coaching Inquiries: What do you do to lighten up and laugh? What's stopping you from laughing right now? Who could join the chuckle? How could you make laughter a greater part of your everyday life?

If you would like to learn more about our Coaching Programs and to arrange for a complementary coaching session, Click Here or Email Us.

Play Smart

Why do children play? And what might be lost if children have no time or too much stress to play? New research indicates that play deprivation stunts the growth of brain cells with lifelong effects.

A story from the New York Times Magazine reviews a wide variety of hypotheses as to the value of play, including the play-as preparation hypothesis, the flexibility hypothesis, and the neurological hypothesis. Each have their proponents as well as their limitations when it comes to research-based evidence.

The author of the article concludes with the following paragraph:

"In the end, it comes down to a matter of trade-offs. There are only six hours in a school day, only another six or so till bedtime, and adults are forever trying to cram those hours with activities that are productive, educational and (almost as an afterthought) fun. Animal findings about how play influences brain growth suggest that playing, though it might look silly and purposeless, warrants a place in every child’s day. Not too overblown a place, not too sanctimonious a place, but a place that embraces all styles of play and that recognizes play as every bit as essential to healthful neurological development as test-taking drills, Spanish lessons or Suzuki violin."

I encourage you to read the entire article. Even more, however, I encourage you to make room for play in your own lives and the lives of the children you love. It warrants a place in all our days.

Coaching Inquiries: What do you do for fun? Who do you like to play with? How could you play more? Where are the children with whom you could connect and play?

If you would like to learn more about our Coaching Programs and to arrange for a complementary coaching session, Click Here or Email Us.

Saturday, September 20, 2008

On Optimism

Beyond my own little take on optimism and pessimism in today's Provision, you may enjoy the following cartoon and perspective that comes from a blog by Rajesh Setty. Setty writes:
  • "A pessimist will focus on at least ONE problem in the midst of all the available opportunities."
  • "An optimist will focus on at least ONE opportunity in the middle of all the problems."
  • "Paul Harvey said it right, 'I have never seen a monument erected to a pessimist'"

To view the cartoon, go to Setty's Blog.

Coaching Inquiries: What will you focus on today? Will you look for an opportunity or a problem? How can you take a more positive approach to life? Who can you recruit to be your buddy on the lookout for life?

If you would like to learn more about our Coaching Programs and to arrange for a complementary coaching session, Click Here or Email Us.

Obese & Healthy?

Perhaps you have heard about the report from researchers at the Albert Einstein College of Medicine, Bronx, N.Y.: surprisingly large percentages of overweight and obese people normal metabolic indicators of heart risk while many normal-weight people have abnormal metabolic indicators. Those indicators included high blood pressure, elevated triglycerides, and low HDL or "good" cholesterol. Participants were considered metabolically healthy if they had none or one abnormality and metabolically abnormal if they had two or more abnormalities.

Studying 5,440 people, the researchers found that:
  • About 23 percent of normal-weight adults were metabolically abnormal.
  • About 51 percent of overweight adults were metabolically normal.
  • About 31 percent obese adults were metabolically normal.
Normal-weight people with metabolic abnormalities tended to be older, less physically active and have larger waists than healthy normal-weight individuals. Obese people with no metabolic abnormalities were more likely to be younger, black, more physically active and have smaller waists than those with metabolic risk factors.

These data do not lead to the conclusion that one can be obese and healthy, since they say nothing about the percent of overweight and obese people who are physically active and exercising regularly. The percentage of both tend to go down as weight increases. Yet those two ingredients, physical activity and regular exercise, are the key to good health at any weight or Body Mass Index.

So find ways to get yourself moving! Don't focus on the "should" of activity and exercise; instead, focus on the "fun." Find things that you love to do, by yourself or with others, and then develop a pattern of pleasuring yourself regularly. You'll enjoy the practice as well as the benefits of health and wellness.

Coaching Inquiries: What's your pattern of activity and exercise? Is it regular? Is it fun? How could you make it more regular and fun? Who could become your partners on the journey?

If you would like to learn more about our Coaching Programs and to arrange for a complementary coaching session, Click Here or Email Us.

Saturday, September 06, 2008

Eating On The Go

Nell Stephenson, a competitive athlete, personal trainer, and a health and nutrition consultant, posted the following five tips for healthy eating on the go in the most recent issue of The Paleo Diet Newsletter. Enjoy good health!

1. Keep hard-boiled eggs in the fridge for a source of quick protein. Have the egg whites and save the yolks for your dog to keep his coat shiny!

2. Chop up enough carrots, bell peppers, celery, broccoli or whatever other veggies you enjoy to last a few days and snack on those with a handful of raw walnuts (non- perishable, so keep 'em handy!) in the car, or at your desk between meetings.

3. Make it a priority to go grocery shopping two or three times per week. Don't let yourself run out of fresh fruits & veg. Turn grabbing a piece (or a few) of fruit before you leave home into a daily habit.

4. Keep it simple. If you've been keeping on top of your 'hour in the kitchen', you'll not be in short supply of fresh, healthy food that you've prepared yourself. Don't feel as though you have to spend tons of time cooking gourmet meals in order to keep on top of things.

5. Finally, don't be afraid to think outside of the standard foods for each meal. Who ever said that eggs are the only protein option for breakfast or that you can't combine something sweet (like an apple) with something savory (like a fresh piece of wild salmon). It may sound like an odd couple, but the point is that if you continue to try new foods and combinations, you're not going to get bored!

Coaching Inquiries: How do you get your daily allowance of fruits and vegetables? What provisions do you make so that healthy foods are on hand? How can you eat even more healthy in the future?

If you would like to learn more about our Coaching Programs and to arrange for a complementary coaching session, Click Here or Email Us.

Saturday, August 30, 2008

Believe In Me

I had no sooner written today's Provision than my daughter-in-law, a newly minted special education teacher in Washington, DC, sent me a link to the following video of Dalton Sherman, a fifth-grade boy addressing 20,000 educators in the Dallas Public School system as part of their back-to-school convocation. Dalton starts out his address by asking those 20,000 educators, "Do you believe in me? " He goes on to talk about how important it is to believe in yourself, to believe in your charges, and to believe in each other.

"Here's the deal, " he explains, "I can do anything, be anything, create anything, dream anything, become anything, because you believe in me. " It's natural learning, all over again. I encourage you to watch the 8-minute video, when you get the chance. You probably won't be surprised to learn that Dalton aspires to one day be President of the United States of America. "I want to be the next Obama " he told The Dallas Morning News. You go, Dalton!

Video Link: http://www.youtube.com/watch?v=HAMLOnSNwzA

Coaching Inquiries: Who believes in you? What difference does it make? Do you trust yourself enough to dream big and move forward?

If you would like to learn more about our Coaching Programs and to arrange for a complementary coaching session, Click Here or Email Us.

Saturday, August 23, 2008

Yoga Decoder

I am no Yoga aficionado, to be sure, but I have dabbled in different types of yoga over the years and I especially appreciate the rhythm between aerobic exercise and stretching. Health and wellness demand that we pay attention to both.

A recent article by Kristin Appenbrink in Real Simple magazine summarized six types of yoga describing each type, its degree of difficulty, who it's best for, and what to keep in mind if you're trying to decide between them. Here's a summary of the six taken from the article, which I encourage you to read yourself.
  • Hatha is an umbrella term for all the poses involved in yoga, but in the United States, Hatha is associated with a slower-paced class that includes simple breathing and meditation exercises.
  • Ashtanga is one of the more physically challenging forms of yoga. Classes go through a sequence of as few as 25 poses (also called asanas) that include back bends, inversions (think headstands and handstands), balances, and twists.
  • Vinyasa (a.k.a. Flow Yoga) uses breathing as an integral part of movement and is close to Ashtanga in style. But whereas Ashtanga follows a set sequence, here the instructor selects the poses and pace.
  • Bikram (a.k.a. Hot Yoga) started becoming popular in America in the late 1970s. Classes are held in a room heated to about 105 degrees, which helps loosen muscles and joints. The 26-pose series is designed to stretch and strengthen your muscles, ligaments, and tendons.
  • Iyengar is known as the yoga of alignment, since the emphasis is on sustaining precise poses. Students use props, such as straps, blankets, wooden blocks, and chairs, to help them attain the ideal positions.
  • Prepare to chant with Kundalini yoga. A typical class starts with a series of breathing exercises and chants, then segues into practicing poses. The classes are designed to release a form of energy (called Kundalini) that is believed by practitioners to be stored at the base of the spine.
Coaching Inquiries: What's your experience of stretching, balance, and energy work? What would you like to develop further in your life? How could you get more engaged and active? How and where could you meet with others to practice your development?

If you would like to learn more about our Wellness Coaching Programs and to arrange for a complementary Wellness coaching session, Click Here or Email Us.

Run For Your Life

It's official -- running is good for your health. A new study, published in the August 11, 2008 issue of the Archives of Internal Medicine, tracked 500 older runners for more than 20 years. The study reveals that regular running slows the effects of aging, including disabilities, activity limitations, and death.

Contrary to conventional wisdom, that running hurts your knees and contributes to other orthopedic injuries, the new study reveals no such association. In fact, runners' initial disability occurred, on average, a whopping 16 years later than non-runners. And the gap between runners' and non-runners' abilities only got bigger with time. Runners also evidenced fewer deaths due to cardiovascular disease, cancer, neurological disease, infections, and other causes.

You can read about the study at: http://med.stanford.edu/news_releases/2008/august/running.html

So what's the bottom line? Aerobic exercise promotes good health. I personally strive to run or cycle for at least 30 minutes, and usually 60 minutes or more, on a daily basis. But it wasn't always that way. Until I was 43 years old, I did not maintain a daily exercise regimen. As a result, my weight ballooned and my health suffered. It took the better part of a year to get in shape, lose the weight, and become an avid exerciser. This and other studies, combined with my own personal experience, makes me glad I took the plunge.

Coaching Inquiries: What's your pattern when it comes to aerobic exercise? On a scale of 0-10, how would you rate the importance of aerobic exercise in your life? What reasons do you give for not exercising? How could exercise become a more regular, health-promoting part of your life?

If you would like to learn more about our Wellness Coaching Programs and to arrange for a complementary Wellness coaching session, Click Here or Email Us.

Friday, August 08, 2008

Dialogue & Deliberate

Each week I write my Provision before finding any bonus material to include. You can imagine my delight, therefore, to have just written a Provision about the value of uncertainty and mindfulness when a newsletter arrived describing the National Coalition for Dialogue & Deliberation (NCDD). Here's how they describe their mission, vision, and values:
  • NCDD’s mission is to bring together and support people, organizations, and resources in ways that expand the power of discussion to benefit society.
  • NCDD envisions a future in which all people–regardless of income, position, background or education–are able to engage regularly in lively, thoughtful, and challenging conversations about what really matters to them, in ways that have a positive impact on their lives and their world. We envision a society in which systems and structures support and advance inclusive, constructive dialogue and deliberation.
  • NCDD embraces and demonstrates the following values and principles: collaboration and active participation, openness and transparency, inclusivity, balance, curiosity and commitment to learning, action, and service to others.
To learn more, visit http://www.thataway.org. To attend their next biennial conference, October 3-5, 2008, in Austin, Texas, visit http://www.thataway.org/events. Enjoy the practice!

Coaching Inquiries: How do dialogue and deliberation factor into your life? Who are dialogue buddies for you? How could you become more attentive to dialogue and less attached to outcomes?

If you would like to learn more about our Wellness Coaching Programs and to arrange for a complementary Wellness coaching session, Click Here or Email Us.

Saturday, July 26, 2008

Chautauqua Summer

With summer upon us, I am spending this week at the Chautauqua Institution in western New York State. Chautauqua has become an annual event for my family and me, as a time of renewal, regeneration, and relaxation. This year, we not only get to spend time with our extended family members, but we will also share the week with my friend and colleague, Erika Jackson. This will be her second week at Chautauqua this summer, so she's making everyone jealous! Here is a reflection piece that she wrote following one of her previous visits to grounds. Enjoy!

Recently I took a week's vacation in the place I consider my sacred space, the Chautauqua Institution in western New York. At this point, I have been going to Chautauqua each summer for more than half of my life. It is in this place where each year I rediscover peace of mind, stillness of spirit, and a joy that comes from having stillness honored.

What's The Secret?
So, what is it about Chautauqua that gets me in such a state of bliss? The people? No, I go with my family, who all live within 15 minutes of my home here in Ohio. Is it the music? No, I am surrounded with musicians all year long. Is it the intellectual challenge through lecture and discussion each day? No, the people in my life engage in the same level of intense reflection and debate on a regular basis.

It's Where Your Heart Is
No, it's not the place that makes me so joyful, it is me. It is the shift in my perspective each time I walk through the main gate and onto the grounds. I can literally feel my body allowing itself to relax. My mind releases the "To Do" lists, the unresolved issues, and the stressors of home in order to become fully present to its surroundings.

A New Mindframe
What a glorious revelation this has been for me! I do not have to settle for a one-week vacation at Chautauqua. I can have a "Chautauqua Summer" simply by intentionally applying the same shifts each day:
  • Scheduling time to play and for creative joys
  • Being present enough to enjoy things like the variety of colors on a single flower petal
  • Setting non-negotiable boundaries for work time
  • Honoring my body with gloriously healthy, fresh food
  • Remembering that what is meant to be will come with ease

Make yours a Chautauqua Summer too!

Coaching Inquiries: What do you allow yourself to do while on vacation that you could bring back with you? In what ways will you renew your spirit today?

To talk with us about coaching or consulting services for yourself or your organization, Email Us or use our Contact Form to arrange a complimentary conversation. To learn more about LifeTrek Coaching programs, Click Here.

Saturday, July 19, 2008

Study Success

Quick: what's the best way to become more successful? Is it better to study and fix your weaknesses or is it better to study and build on your strengths? If you're like most people -- in fact, 87% of the people -- then you picked the first option. Something there is about weaknesses that gets our attention. Indeed, for many people mulling over and repairing their flaws is a favorite pastime and preoccupation. We feel so noble when we acknowledge our failings and take responsibility for turning them around!

Unfortunately, positive psychology research reveals that deficit-based corrections are not as effective as strengths-based enhancements. That's the guiding principle behind the practice of appreciative inquiry, whether in coaching or in organizational development. The more we know about our strengths, the better our changes will be.

Example: in a 1982 University of Wisconsin study, unskilled league bowlers improved their scores more from positive self-monitoring (watching video recordings of their successful shots) than from negative self-monitoring (watching video recordings of their unsuccessful shots). In coaching and in organizational development, then, our approach assists people to do more of what they do well rather than to do less of what they do poorly. It's all about positive self-monitoring.

One book that effectively applies this concept is Go Put Your Strengths To Work by Marcus Buckingham. It can be used with our without a coach to leverage your strengths for success. If you have not already done so, I encourage you to work the program today.

Coaching Inquiries: What are your greatest accomplishments in life and work? What do you do well? What things fill you with energy, life, and laughter? How could you do more of those things? How could you leverage those things for success in other areas? Who could work with you to find out?

We invite you Email Us or to use our Contact Form to arrange for a complimentary coaching conversation with your own LifeTrek coach.

Saturday, July 12, 2008

8 Drugs To Avoid

Recently, a health story was published on MSN.com titled the "8 Drugs Doctors Would Never Take." You can read the whole story online, but here's a quick summary: avoid Advair (for asthma), Avandia (for diabetes), Celebrex (for pain), Ketek (for respiratory-tract infections), Prilosec & Nexium (for heartburn), Visine Original (for dry or itchy eyes), and Pseudoephedrine (for congestion).

In all cases, the reason for avoiding these medications has to do with the side-effects. In many cases, those side-effects have to do with cardiovascular problems. What I like about the article on MSN.com is that the author reviews alternatives ranging from other medications with lower risks of side-effects to alternative therapies such as acupuncture for pain relief.

If you are on one or more of these medications, the message of the article is simple: talk with your doctor about alternatives. Long-term use is especially problematic. In this day and age, doctors need our help to end up with therapies that we believe in and enjoy. Thanks to the dissemination of research on the web, it's easier than ever to make that happen.

Coaching Inquiries: What medications do you take on a regular basis? What side effects, if any, have you noticed? What research have you done as to alternative medications and therapies? How could you take better charge of your own health and wellness?

We invite you Email Us or to use our Contact Form to arrange for a complimentary coaching conversation with your own LifeTrek coach.

Saturday, July 05, 2008

Emotional Freedom Technique

Although I have been aware of the Emotional Freedom Technique (EFT) for many years, I was surprised -- after searching my own archive on http://www.celebratewellness.com/ -- to discover that I have not written before about this simple technique for achieving relief from stress and emotional challenges. Developed by Gary Craig, the process involves six simple steps:

  1. Define specifically the issue that you want to relieve.
  2. Rate the severity of the issue, right now, on a scale of 0 to 10.
  3. Rub the "sore spots" on your pecs in the upper chest while repeating the following affirmation 4 times: "Even though I have this issue (state it out loud), I deeply and completely accept myself."
  4. Tap about 7 times on each of the following points with your finger tips while saying: "I release this issue (state it out loud), and let it go now."
    • Inside of eyebrows
    • Sides of eyes
    • Under eyes
    • Under nose
    • Chin
    • Collarbone
    • Under arms
    • Karate Chop point on your non-dominant hand.
  5. Re-rate the severity of the issue on a scale of 0 to 10.
  6. Repeat process -- saying "Even though I still have some of this issue..." -- until severity comes down to 0.

The combination of repeating affirmations while tapping on acupressure points has proven to be an effective release technique for many people. It can be used, for example, to reduce food cravings, to stop smoking, to induce sleep, to improve self-esteem, and to overcome performance problems. There's no limit to its applications since any issue is amenable to tapping and affirmations.

To learn more including advanced techniques and additional tapping points, to watch videos, to download a free 87-page manual, to check out EFT endorsements, to order materials, and to sign up for their email newsletter, visit Gary Craig's website at http://www.emofree.com/. The process is simple to learn, can do no harm, and has done many a world of good. Enjoy the relief!

Coaching Inquiries: What stress or emotional challenges would you like to relieve? What actions have been effective for you in the past? How willing are you to try the Emotional Freedom Technique? Why not try it right now?

We invite you Email Us or to use our Contact Form to arrange for a complimentary coaching conversation with your own LifeTrek coach.

Saturday, June 28, 2008

Get Focused

One of the best things coaches do with clients is to focus attention. Apart from an awareness of what is happening in the here and now, no real change is possible. In coaching we seek a judgment-free awareness, also called mindfulness, in order to promote mobility. When the mind is distracted or filled with evaluations of what "should" be, we push ourselves and others in ways that are counterproductive to learning and growth. Only through judgment-free noticing do we gain the freedom to play around and learn from experience.

This past week one of my clients sent me a link to Maggie Jackson's New York Times blog entry regarding her new book: Distracted: The Erosion of Attention and the Coming Dark Age. Here's the link:

http://shiftingcareers.blogs.nytimes.com/2008/06/10/attention-must-be-paid

I encourage you to read the book if you're ready to go deeper. Two startling factoids: (1) The average knowledge worker switches tasks every three minutes, and once distracted, takes nearly half an hour to resume the original task. (2) Interruptions and the requisite recovery time now consume 28 percent of a worker’s day.

What does Jackson recommend? "The first step is to learn to speak a language of attention. The exciting news is that the enigma of attention has just begun to be mapped, tracked and decoded by neuroscientists who now consider attention to be a trio of skills — focus, awareness and executive attention. Think of it this way: You can be "aware" that you’re in a beautiful garden and then you can "focus" on an individual flower. The last piece, "executive attention," is the ability to plan and make decisions."

The coming dark age is not inevitable; not, that is, if we learn to cultivate a "renaissance of attention". And that gives me a whole new frame about how to think about our work in the world as coaches. We are the handmaidens of attention and that, I submit, is a destiny work claiming.

Coaching Inquiries: Where is your attention right now? How could you bring it back to here and now? What evaluations are running through your head about what's good and what's bad? How could you set those aside in favor of what's happening? How could you become fascinated with the present moment, whether you like it or not? Who could join with you in this "renaissance of attention"?

We invite you Email Us or to use our Contact Form to arrange for a complimentary coaching conversation with your own LifeTrek coach.

Saturday, June 21, 2008

The Butterfly Coach

When we went to Bosnia, a conversation about gypsies in Europe meandered its way to a conversation about the reserves and reservations for indigenous peoples in North America. Our hosts were quite surprised to learn that there were such things and wanted to know more than we could tell them about the histories, cultures, and politics of these peoples. To learn that many are still referred to as "Indians," perpetuating Christopher Columbus' historical mistake, was even more surprising.

Yesterday I attended the annual powwow at the Mattaponi Reservation in Virginia. It included people from across the continent presenting Native American dancing, drumming, food, and crafts. We had a delightful time among wonderful hosts. On the way home we listened to a recorded radio program featuring Sharon Sun Eagle, a member of the Mattaponi community, whom we met at the powwow. You can listen to the hour-long program yourself, including stories and songs, by going to the archives of Revolutionary Radio in Williamsburg, Virginia.

Forty minutes into the program, Sharon Sun Eagle tells the story of how the turtle got its beautiful shell. Although you should really listen to the story yourself, here is a quick synopsis:

When the world was created there were many streams and rivers that blessed the land, the people, and the animals. Everyone had a gift and everyone was grateful for the gift they were given. One day a turtle was napping on a log, in a stream, when suddenly a blue jay came, swept down, and drank from the stream. Seeing the turtle, she started to laugh at the turtle because of its plain, ugly shell. Blue jay showed off her pretty colors and said, "Turtle, I am so glad that I am a blue jay and not you, a turtle."

This made turtle feel very bad about being himself, a turtle. This happened again and again with other animals, each of whom compared their appearance and abilities to the turtle. That made turtle feel even worse about being himself, a turtle.

Turtle was known to be a dreamer because he spent so many hours sleeping on his favorite log in the sun. He started to dream about who he could be, since he no longer wanted to be himself, a turtle. He dreamed about blue jay. He dreamed about red fox. Then he awoke to see a beautiful butterfly who was not mean and who was happy to have a conversation with him while enjoying the warmth of his shell.

Turtle told butterfly about how he wanted to be anything but a turtle and he asked butterfly to come every morning to tell him how wonderful it was to be a butterfly. Butterfly was happy to agree, with only one requirement. "I will be happy to tell you how wonderful it is to be a butterfly, but only if you also tell me how wonderful it is to be a turtle. You can go places under the water that I cannot go. You can see fish and plant life that I cannot see. You can feel safe and warm inside your shell when the hawks come. And you have such a strong heart beat that it can last three days after you pass into the spirit world. If I tell you the gifts that Creator has given me, each day, you will have to tell me how special it is to be a turtle."

So every morning turtle and butterfly would visit. When fall came, the butterfly announced that she would have to leave. Turtle was sad but butterfly said that, "My spirit would always be with you." Turtle didn't understand, but he knew that butterfly would never lie. The next morning turtle was lonely without butterfly, but when blue jay and red fox came they both stopped and marveled at how beautiful turtle had become. The pattern of butterfly's wings had been imprinted on his shell, and from then on all turtles have had the pattern of butterfly on their shells.

Butterfly left turtle not only with beauty but with a powerful teaching that we should all remember: in Creator's world all of us have different strengths and different gifts. This makes up the beauty of creation. We are all very different but we are all very special. So when you see someone different, look for their strengths and the special gifts that Creator has given them. We must honor and respect our differences; then we can be strong together in the sacred circle of life.

Coaching Inquiries: How do you feel about your strengths and gifts? Where have they taken you? What can you remember as to when you used them well? Who could you share your stories with? How could you come to better appreciate and celebrate diversity? How could we all be strong together in the circle of life?

We invite you Email Us or to use our Contact Form to arrange for a complimentary coaching conversation with your own LifeTrek coach.

Saturday, June 14, 2008

Into The Wild

As coaches, we often work people who want to reorganize their life around a dream. First we get clear about the vision, then we get it to sink in deep, until finally it takes hold and irresistibly draws people forward. Along the way we brainstorm a variety of creative strategies and give people empathy as they struggle through the tough spots. At its best, coaching empowers people to transform their lives into new creations. Every time it happens, it's a true wonder to behold.

You can imagine, then, my fascination with the story of Christopher Johnson McCandless, who graduated from Emory University with honors in June of 1990 only to give away all his possessions and to pursue his own path of self-discovery and self-sacrifice. Few people will share his vision of finding himself through losing himself, but all people will appreciate his sense of being pulled forward by something larger than himself. The story is compelling, tragic, haunting, engrossing, riveting, and sensational. And it contains plenty of universal life lessons, such as his conclusion, after four-months alone in the Alaskan wilderness, that happiness is not complete until it's shared.

McCandless' story was first told as an article in the January, 1993 issue of Outside Magazine by Jon Krakauer, author of the best-selling book Into Thin Air. You can read the article online in the archives of Outside Magazine. Last year, in 2007, Krakauer developed the article into a book called Into The Wild which was then made into a movie with the same name by Krakauer and Sean Penn. Although the movie takes some liberties with the story, it nevertheless captures the essence of the story in moving and dramatic ways. I encourage you to rent or buy the DVD and watch the movie. It will make you think about your own life, what's important, and what's pulling you forward into the wild of your own future. One can't ask for more than that from a film.

Coaching Inquiries: What vision of life are you holding right now? How could you make it more wonderful? What transformations have to happen in order for your vision to be realized? With whom could you share the journey? What's stopping you from starting right now?

We invite you Email Us or to use our Contact Form to arrange for a complimentary coaching conversation with your own LifeTrek coach.

Saturday, June 07, 2008

Peace Flame House & Park

We're back! Back from our trip to Greece and Bosnia, that is. We had a wonderful time with wonderful experiences, conversations, and learning. The 10th International Conference on Education in Athens included a lot of sight-seeing, so in addition to the Conference we got to experience some Greek restaurants, islands, and even the start of the legendary long-distance run from Marathon to Athens. As a marathon runner myself, you can imagine my joy of seeing where it all began (not to mention the historical significance of the Battle of Marathon itself).

From Athens we spent more than four days in Bosnia & Herzegovina with our foreign-exchange "daughter," Dina. After spending a couple days in Sarajevo, the capital, we went south to Mostar and then north to Tuzla. It was our first experience of being in an Islamic country, replete with the calls to prayer of the muezzins, five times a day, from the minarets of the many, many mosques that dotted both the cities and the countryside. We were pleased to be reminded to take breaks and to reconnect with life.

In Tuzla, which experienced the horrors of war from 1992-1995 not long after the country hosted the 1984 Winter Olympics, we stumbled upon Peace Flame Park & House sponsored by the Peace Flame Foundation of the Netherlands. Here is how they describe their purpose:

"The aim of the foundation is to contribute through the raising of awareness to the inspiration of people in post-war areas on the individual as well as on the collective level. It does so by helping us to remind ourselves of our qualities: to care, to inspire, to accept responsibility, to create and to love unconditionally."

In Tuzla, it does that through a Park and House that serve as "a meeting place for the people of the Tuzla region to find and bring peace within each other. This is initiated by organizing activities which contribute to personal development and the relief of trauma in a way that sustainable peace is stimulated on an individual and social level."

"The organized activities are of great variety to meet the local needs. The consist of various workshops, training courses, individual consultation and seminars containing themes and activities like healing arts, creative and much, dance, and drama therapies, capacity building, education, inspiration, meditation, promotion of human rights, strengthening of civil society and democracy, minority awareness, and more."

You can read more by visiting them on the web at www.peaceflame.nl and www.kpm.ba. Given my own interest and involvement in the work of Marshall Rosenberg and the Center for Nonviolent Communication (NVC), www.cnvc.org, it brought me great joy to learn that NVC has a presence in Tuzla. In fact, they had an NVC training on the calendar for just this past week. People really can learn to appreciate each other through all manner of differences and difficulties. It would seem that Bosnia & Herzegovina is setting a great example for us all.

Coaching Inquiries: What is your own experience of appreciating people regardless of who they are and how they express themselves? How are you contributing to mutual understanding and world peace? How could you make yourself more available and present in the process?

We invite you Email Us or to use our Contact Form to arrange for a complimentary coaching conversation with your own LifeTrek coach.