Day 5 Coach Tasks.
1. Fill in My Time Check “Well arranged time is the surest mark of a well arranged mind.” Sir Issac Pitman.
2. Get up 40 minutes earlier than usual (Yes 10
minutes earlier than yesterday.): “Early to bed early to rise makes a man healthy, wealthy and wise.”
3. Read for 20 minutes: “The man who does not read good books has no advantage over the man who can’t read them.” Mark Twain
4. Affirmation: I Am a Success Now and Always, Because of This, I Have Peace of Mind, Joy and Happiness. “Positive affirmations wake up your inner resources.”
5. Take a walk or do a chosen exercise for 15 minutes:
“Exercise is the key to creating change in a person’s physical, emotional and mental states.”
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Exercise for Energy
“From greater physical energy springs greater mental, emotional, and spiritual energy. If success is your goal, your first priority must be to pump up your physical energy.”
Tom Hopkins
Another day and the topic dreaded by so many. Someone once wrote “the only exercise some people get is jumping to conclusions, running down their friends, side-stepping responsibility, and pushing their luck!” This could well be true, but if these people ever see success, they are the rare exceptions who stumble on it while side-stepping.
As we head forward on this 28 day challenge, I want to talk about the importance of exercise. I am not talking about peak fitness here. One needs exercise to live a well balanced life; in this challenge to succeed we are focusing on Body, Mind and Spirit. I am talking about aerobic exercise, which means exercise with oxygen.
Moderate exercise sustained over a period of time. This exercise is your system for endurance and encompasses the heart and lungs.
Walking, running, cycling or swimming whatever you like, if you’re not into exercising keep at it until you find an exercise you like. Try walking with headphones listening to music if that’s what you’re into. Maybe get a dog; they love their walks. To be honest, that’s my way of getting daily exercise. Your exercise should be pleasurable though tiring. To overdo exercise can defeat the purpose. If you have any doubts or medical conditions, contact your doctor or get advice from a fitness instructor.
There is a huge difference between being tired in the head and tired in the body.
While we are aware of this, very few of us live our lives around this knowledge.
When we’re mentally and emotionally tired, do we rest our brains and exercise our bodies? Not many of us do. We sit in front of the television or the computer screen and put more strain on our eyes, minds and emotions. Our bodies are crying out for exercise, and what do we do next? Only eat and drink maybe go the whole hog and have a take-away meal and a beer.
Moderate exercise is powerful; however, it has to be aligned with a proper diet.
You may have heard the expression “you are what you eat”. Take time today to read up on exercise and diet. While we are on this subject, have a look at your alcohol intake. Many very successful people don’t drink alcohol because they Success doesn’t just happen
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appreciate the need to have peak energy and a clear mind at all times. These people like to wake up charged with energy, itching to get at new opportunities.
A sincere seeker of success won’t settle for less than this charged up feeling.
Note! If you have a health problem that may restrict your ability to exercise, check with your doctor before beginning or changing your exercise habits.
WATCH HOW MUCH MORE ENERGY YOU WILL HAVE BY DAY 28.
Within this time you will feel great progress. Your body is like a machine, feed it the best fuel, put it through a good maintenance schedule and in return it will last much longer, look much better, have a stronger immune system, an increased resistance to sickness and you will it enjoy it far more.
Boost your energy diet:
Fruit, vegetables, chicken, meat, fish & fresh salad & plenty of water.
Avoid as much as possible:
Chips, burgers, potato crisps, biscuits and cookies, cakes, fries.
Alcohol:
In moderation is good. Too much ages you, kills brain cells and slows you down. More that fifteen drinks a week is too much.
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My Exercise Plan:
Day 6 Coach Tasks
1. Fill in Exercise Plan: “An apple a day keeps the doctor away.”
2. Get up those 40 minutes earlier: “Early to bed early to rise makes a man healthy, wealthy and wise.”
3. Read for 20 minutes: “The man who does not read good books has no advantage over the man who can’t read them.” Mark Twain
4. Affirmation: I Am a Success Now and Always, Because of This, I Have Peace of Mind, Joy and Happiness. “Positive affirmations wake up your inner resources”
5. Take a walk or do a chosen exercise for 30 minutes:
“Exercise is the key to creating change in a person’s physical, emotional and mental states.”
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Self Esteem
“Instead of thinking about what you're missing, try thinking about what you have that everyone else is missing.”
Darwin P. Kinsley
There are many of us hiding from some form of rejection, often carrying this with us from childhood. It could be that simple remark from a teacher something like
“Macken you’ll never be any good for anything”. This rejection could also come from a false belief we picked up along the way. Whatever it is, now is as good a time as any to look at yourself to ask yourself Why? or maybe Why Not? This fear of rejection often becomes a fear of change, and that can lead to a fear of success among other things. The fear of success is so prevalent in our society, messages we picked up along the way like being warned that because of inflation we’ll never be able to afford a nice house in a nice area, so instead we settle for a flat in a high rise block or something far inferior to what we really could strive for.
For more of us it could be that our parent or parents worked so hard, had very little time to spend with us, so in return attempted to buy our love by indulging us with money unearned. For some reason or another, we can have a low self esteem. Low self-esteem keeps you from enjoying life, doing the things you want to do, and working toward personal goals. You have a right to feel good about yourself; for success we have to feel love deep inside ourselves before we can share it with others.
There are times when it is very difficult to feel good about yourself, if you are carrying too much baggage, damage maybe from sometime in the past. If this is the case, it may be advisable to get counseling or advice from your doctor. (My document The Difference Between Counseling And Coaching is available for download at goforlifecoaching.com)
Laugh, and the whole world laughs with you; weep, and you weep alone. This old saying is very true. When you love yourself, happiness and laughter come naturally, so when you’re sad and your self esteem is low, it is almost impossible to go with the positive flow. Following these coaching challenge TASKS is the best advice I can give anyone to snap out of it. Once you get into the flow of this challenge, you can say good bye to low self esteem.
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Body, mind, heart and soul. This is where the heart comes into this challenge.
Learn to love yourself, and you can go forward and love others From here on in let’s GO FOR LIFE…….Go For SUCCESS
Day 7 Coach Tasks
1. Take time out “ Sometimes the most urgent thing you can possibly do is take a well earned rest.” Ashleigh Brilliant
2. Get up those 40 minutes earlier: “Early to bed early to rise makes a man healthy, wealthy and wise.”
3. Read for 30 minutes: “The man who does not read good books has no advantage over the man who can’t read them.” Mark Twain
4. Affirmation: I Am a Success Now and Always, Because of This, I Have Peace of Mind, Joy and Happiness. “Positive affirmations wake up your inner resources.”
5. Take a walk or do a chosen exercise for 30 minutes:
“Exercise is the key to creating change in a person’s physical, emotional and mental states.”
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Where Your Thoughts Go, You Go
“I am tomorrow, or some future day, what I establish today. I am today what I established yesterday or some previous day.”
James Joyce
Let’s get started into week two. I am starting this second week talking about our beliefs. This, for many of us, is the most important topic of all. For so many of us there is only one self limiting belief holding us back, stopping us from success.
For some it’s as bad as “I’m no good at anything, I was always bottom of the class”. How in the name of God could someone who thinks like this the whole time ever put their heart and soul into any endeavor? For others it could be many self limiting beliefs that are holding them back.
Albert Einstein once said that “insanity is doing the same thing over and over again and expecting different results.” Doing the same things every day with the same people and thinking the same thoughts is going to leave you with the same results. This is why so many of us get into a rut. I call it the hamster on a wheel syndrome.
Internal dialogue, that chatter, the voice that is continuously going on in our heads, this is the lad that relays these beliefs to us the whole time. He’s the guy who says “It’s too cold to get out of the bed today” or whatever it is your voice says to you. Hopefully your voice says things like “Early to rise makes a man healthy wealthy and wise.” Do you see the difference two totally different thoughts can have on one of the first actions of the day?
In life coaching, we often call this negative voice (“It’s too cold to get out of the bed today”) The Saboteur.
You are your own most important critic. Your opinion of yourself is the most important opinion you can have as you move forward. The most important conversations you will have as you move forward are with yourself. You have to be in control of this self dialogue; you must get it to work for you not against you.
The Mind
The mind is what separates people who succeed and are happy from those who don’t. When you decide to change your inner world, your life can go from ordinary to extraordinary. We have control over our minds; we have the power to decide what to think at any given moment. The mind is divided into two separate Success doesn’t just happen
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parts The Conscious and The Subconscious. This chatter internal dialogue comes from the subconscious.
Subconscious
Self
Li s
miting
Self Self
B
eliefs
Empo e
wering
Beliefs
Conscious
Default Setting
Changing your self limiting beliefs is like changing the default setting on your computer. You just go and do it. All personal breakthroughs begin with a change in beliefs, so changing to self empowering beliefs is a must in order to move forward. The three best ways of doing this are 1. Visualization
2. Affirmation
3. Association
Visualization: This is as easy as day dreaming; it is imagining, even fantasizing success. It is also useful to visualize your past successes to reinforce these and help you build self confidence. Evidence suggests that our minds play an important part in the creation of our experience and that it is possible to program our mind to act in a certain way to gain positive results.
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Affirmation: This is as easy as talking to yourself instead of listening to yourself. Affirmations are short powerful statements in the present tense. These statements put you in conscious control of your thoughts. When you say, think or hear these affirmations, they become the thoughts that create your reality.
Affirmations become your conscious thoughts.
For the past seven days you have been saying this affirmation I Am a Success Now and Always, Because of This I Have Peace of Mind, Joy and Happiness. As the next weeks pass, you will become consciously aware of this success thought and you will become more aware of the negative thoughts that are always threatening to take over.
Association: You get your brain to associate bad pain to your self limiting belief. You must feel deep down that this belief has brought you bad pain in the past, is causing you bad pain now and will continue to do so if you don’t change it right now. Next you associate great pleasure with the idea of adopting a new self empowering belief.
Now I want you turn that key, switch off the phone and lock the world outside the door.
Behind all successful people is a list of empowering beliefs.
Write down a list of your most prominent beliefs.
Then write an affirmation to convert your most prominent self limiting belief into a positive belief.
Example:
Self limiting belief: I can’t concentrate, I never finish my homework.
Affirmation: My mind is clear, focused and energized, that’s why I always finish my homework.
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My self limiting beliefs
My self empowering beliefs
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My affirmation to convert my most prominent self limiting belief
into a positive belief.
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Day 8 Coach Tasks
1. Write my list of prominent beliefs “Resign thyself, and thou shalt enjoy a great inward peace.” St.Therese
2. Get up those 50 minutes earlier: “Early to bed early to rise makes a man healthy, wealthy and wise.”
3. Read for 30 minutes: “The man who does not read good books has no advantage over the man who can’t read them.” Mark Twain
4. Affirmation: I Am a Success Now and Always, Because of This, I Have Peace of Mind, Joy and Happiness. “Positive affirmations wake up your inner resources.”
5. Take a walk or do a chosen exercise for 30 minutes:
“Exercise is the key to creating change in a person’s physical, emotional and mental states.”
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Personal Values
“If we are to go forward, we must go back and rediscover those precious values…”
Martin Luther King Jnr.
What are our values? This is the question most of us never think of asking ourselves. To be honest, it hasn’t been brought to our attention. Your values are the things that you believe are important in life. They are the things we give priority to in our lives; they are the backbone to our motivation. Most of us aren’t fully aware of our personal values or core values.
Values guide our decisions, and our decisions guide our destiny.
Today we are going to observe our values, decide what we value most in life and commit ourselves to living by these. We will see how they can affect our lives. We are also going to see how others’ values can have an effect on our lives.
Now I want you to write down in the table below ten Values that are important in your life. These can be emotions such as intimacy or something like family, or even money. Sometimes a value can be a must-have, something you must have in order to be fulfilled. For this exercise I am not going to give you an example as this can often be a distraction. (Once again turn that key….this is a very important exercise….spend time on this….I use a blank page first and just write anything that comes into my mind. It’s amazing what will come out…)
Questions to elicit values
What is important to you?
Why is it important to you?
What really annoys you?
Why does it annoy you?
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10 Values