This is YOUR year.

Whatever you did not accomplish in the last 12 months doesn’t matter – you are here now and today is the present.

If you are someone who has tried a lot of things to change over the years and still find yourself making the same resolutions. Stop here.

You can continue to do what you’re doing and continue to get the same results. Or you can say yes to take your life to a higher level of health, peace and fulfillment!

In creating the vision of your outcome for the end of 2012, you will find:

• Greater physical health & energy
• More loving, supportive relationships in family,  friends or work
• Authentic self-confidence and self-acceptance
• Clarity in the values you hold
• A unique plan individualized for just you
• A personalized support that will stand in your corner cheering you on and picking you up when you fall.
• Newly discovered strategies to overcome your obstacles to success.

Make 2012 the one that turned you around and put you where you have wanted to be…  Healthy in Mind, Body and Spirit.

Contact me for a no strings attached free 30 minute consultation to discuss your intentions for the New Year.

Amidst the holiday madness – Big sales, holiday shopping, baking, eating, and drinking, we find ourselves searching the perfect gifts.  Gift giving is this season’s favorite
tradition that we use to show our appreciation and care of others.  Yet, there are other benefits of  “giving”.

There has been much research  on the benefits of Altruism.   Think about how you feel when you do something for someone else.  Remember the last time you randomly opened a door for someone or contributed to someone less fortunate?  How about when you spent time with someone for comfort’s sake?

“ Time”  is perhaps one of the greatest gifts of all.  It can be  spent on a hand written note;   listening with your full attention to someone (without your cell phone in sight);  or maybe making that call to someone you have previously not had time for – a
mother- in- law or elderly relative.     Your time holding a  hand to lend support  makes them feel good, but stop and think – how id it make you feel?

If you felt good, there is something to that….

According  to a study, altruism or volunteering, giving back or reaching out to help,
eases the stress in the body, which results in beneficial health factors.

Here  are just a few benefits research has shown (these are just a few):

• Release of the body’s natural painkillers, the endorphins.
• Decrease in both the intensity and the awareness of physical pain.
• Reduction of the incidence of attitudes, such as chronic hostility, that negatively arouse and damage the body.
• Experiencing a “helper’s high,” a rush of euphoria, followed by a longer period of calm, after performing a kind act – which results in a longer-lasting period of improved emotional well-being.
• Possibly strengthening the immune-system.

This activation of the emotions from “giving” are vital to maintaining good health.  So while you in the act of “giving” this season, notice what you are giving to yourself!

May you be blessed with may gifts of the heart this season,

Peggy

“The Healthy Heart Coach”

Oh dear… it is starting already!

Have you noticed that the Holiday sales start earlier and earlier? Even the Christmas Decorations were out in October (before Halloween!).  I have noticed the mailboxes are full of catalogs and flyers; the holiday foods are entering homes earlier and the sales
have begun!!!

What is the knee-jerk reaction to this? Is it joy or is it  worry?  Do you feel rushed or do you feel   calm?

These answers are no brainers. Our surroundings at this time  of year are challenging for most.  The shopping  frenzy that has been created tends to affect most people with anxiety and manifests  itself in poor choices.

The “all or nothing”  attitude creeps up and many are already eating with total andonment and  disregard of their healthy regimes; Exercise seems to be taking a back seat to other
activities like party planning and shopping.    It is also creating more worry and stress due to economic  concerns – perhaps worry about bills and charging more during this season.

It goes on and on…. So what can you do when you are already stressing out with 6 weeks to go?  

Ask youself:

• What can I do to bring balance and presence in
  the moment?
• How can I  enjoy today when all this fury of Holiday activity is crushing us?
• How can I create calm in this chaos?
• What am I missing while all of this planning  and stressing is going on?
• What is the cost of allowing this stress to continue?

These are all questions you need to explore. Come join me in a powerful workshop on November 30, 2011 at 6:30 at “The Retreat at Brightleaf”.  RSVP by Thanksgiving and receive a gift!  Read details here http://www.ihealthcoach.net/pdf/Flyer1130.pdf

I look forward to seeing you there!                                                                                                Your Healthy Heart Coach,

Peggy

“The Healthy Heart Coach”

This picture was in my recent newsletter.  It is one of the most profound images I have seen in a long time and speaks volumes.

Most of us regard a butterfly as a symbol of freedom and the rock as a symbol of heaviness or weight.

This image represents the inner struggle with all of us.  We all yearn for freedom – be it from the rules or expectations we set for ourselves; the past, the worry, the fear, the lack of confidence, or the judgment.  The rock can be so many different things that hold us back from accomplishing the things we want in life.

Perhaps that butterfly is aiming toward a healthier body; a better job; a more intimate relationship.

Whatever it is in your life, envision what it would be like to make that change without the weight of that rock.

I can help you move closer to your goal. We all need support to change. I can be that support. Contact me for a free complimentary session. Let’s see where we got you on your journey to change. No strings attached.

Today, the country pays tribute to the 2,893 lost during the terror attack 10 years ago.  We all remember where we were and what we were doing that day. As a New Yorker working in a designated medical center not far from the events, this day is crystal clear.  I recall the numerous people among our circle of friends or acquaintances that were lost.  They were husbands of colleagues, best friends of sibling’s and sons of friend’s.  I am particularly touched by a family friend that my children all knew well from high school. He was known from the 911 events as the “man in the red bandana”.  He was an inspiration and true hero.

Today it was an honor to be back in NY, although not at ground zero. However, we were there in spirit standing among the survivors – including family, friends, coworkers and most of all the firefighters that had to continue after their “brothers” were lost. I grew up in family of lifelong firemen; in fact, my nephew is currently a member of the FDNY.  I know the passion they have to serve – to be there in the worse situations to help and save, totally disregarding their own safety for those of others.  They are a rare breed indeed.  I feel my heart swell with pride and love for the brave men that I feel privileged not only have in my family, but all of those that chose such a selfless profession.

This does not preclude our honor of those who perished innocently because they happened to be in harm’s way that day.

However the ones that need our presence the most are the survivors.  I keep them  in my heart for continued healing as they live life without their loved ones.

Blessings to you and your loved ones,

Peggy

There are often times I have a clients who struggle with changing their lifestyle. They have the knowledge, but somehow seem to fall short when sticking to a plan to change their eating habits, incorporate movement and lower their stress. I wonder if this is true for you. It is always easier to think heart disease will happen to someone else.  Frequently, one of the obstacles I hear is not having the energy to make changes, when I am wondering if it is just too overwhelming. Despite knowing what to do and why, the thing that is missing is the guidance, and action plan and the accountability piece.

Remember- as we age, a turn for the worse in heart health is far from inevitable, and making changes in your life is easy if you take it one step at a time.  Take ownership for the choices you make regarding what you eat, drink how you move and the way your respond to stress.  This will empower you to take the right path on the road to wellness. This is where you hold the power to point yourself in a heart-healthy direction.  Easier said than done?  Not so…. with one step at a time, you can harness what is holding you back and feel the movement the right direction.

If you’d like to explore the possibilities of creating a healthy heart lifestyle with a holistic approach to health coaching, call me for a complimentary wellness coaching session at peg@ihealthcoach.net or call 919.283.4397                                                                      Sessions are held from the convenience of your home. Just a phone call away!

Check out upcoming workshop. Pre register and receive a free gift.

A workshop you won’t want to miss.  This is geared toward women in the sandwich generation – those spreading themselves too thin – caring for children, parents, holding a job, taking care of their homes; and NOT taking time for themselves!

This  program will empower you to identify what is holding you back and how to create balance in your life – for more information  continue here.

A couple years ago, I had taken a Mindful Based Stress Reduction program. I remember how fascinating it felt the first few days. I gained a real eyeful about myself and my speed – not only in the things I did, but in how I was thinking. Sort of like a computer – operating real fast but getting locked up at times doing too many things at once! I’ve meditated in the past, so it wasn’t difficult for me to sit quietly to “settle down”. But when I began to bring this mindfulness practice into other things during the day, it was then I realized how much I had been missing. I began to notice specific things – I recognized how my breathing patterns changed in different circumstances. I found new pleasures in my daily walk – noticing details – the freshness of the air, the work my legs were doing, the color of each leaf on the ground, and the uniqueness of each part of the path. I like Jon Kabat-Zinn’s definition of mindfulness.“Mindfulness means paying attention in a particular way; on purpose, in the present moment, and nonjudgmental.” Purposefulness is a very important part of mindfulness. Having the purpose of staying with our experience, whether that’s the breath, or a particular emotion, or something as simple as eating, means that we are actively shaping the mind. Being in the present moment means just that – if you are eating, you are focusing on just eating – not watching the TV or thinking of what you will do after the meal. Instead, you notice … the color of the food, the arrangement of the food on the plate, the feel of the temperature and texture of the food in your mouth, how you chose to eat it – one thing at a time or a little of each thing on the plate, you even notice your fullness! That’s original! Imagine if we all noticed that we were actually full half way through! Try putting your fork down (and letting o got it!) between bites and see what happens. The non judgment piece is a wonderful. If you are being mindful, you are not judging your thoughts as “wrong” or weird” or “good”. You notice things as “is”. It is quite liberating to dismiss that “judge” in ourselves and just BE in the we moment. We fly through so much of our day. How many times have you driven somewhere, only to get there and not remember the trip?! Going through life this way IS missing the journey. Isn’t the journey what your life is all about? Mindfulness has not only given me the awareness of my pace, but has given me more awareness of those around me. You hear not only what they are saying, but what they are not saying. When you are fully present with someone, you are aware of their body language, their energy, their state of mind. Take for instance when your child is talking to you. Do you listen to him while he is behind your back or do you face him, and get eye to eye and understand what he is trying to get across. That connection is a two way experience. It makes the other person feel like they are worth listening to and gives you fulfillment as well. It will amaze you how much more powerful a conversation with your partner can be this way too! How much do we miss in our lives while we are busy getting to the next task? As an unknown author quoted: “Enjoy this Moment for this moment is your life.”

Why is expressing gratitude so difficult for some people?  Perhaps because it is  sometimes mixed with embarrassment or insecurity, OR… people get too busy to stop long enough to notice something nice was done.   Expressing gratitude isn’t a sign of weakness or inferiority.  It can be humbling to admit we need help from others. It simply shows the respect you have for others.  People will be far more willing to help each other when they feel respect and appreciation.

Keep it simple

Instead of thinking about how to express your thanks, just say it!    If that’s not possible leave them a “post it” where they can see it.  It is nice to say thank you for simple things – imagine finding a “post it” in on your plate when you sit down to dinner, or in your lunch bag, or on your pillow!

Self gratitude

Don’t leave “you” out! It is not just others that we must remember to thank – it is particularly important to practice loving kindness towards yourself for a sense of peace.  If you start there, you will have more to give to others.

With that said….. Thank you for the kindness you extend to me and for being the person you are!

Peggy

As I launch my new site today, I am reminded of the power of gratitude.  The new site has been a labor of love, with feedback from colleagues, mentors, and support of my loving husband and children.

The creation of the site is the work of my son – the logo was the result of his patience, generosity, and continued efforts to design a site that embodies exactly who I am and what my work is about.   The logo says it all -the spheres that connect to form a heart in the center symbolize how everything in life is interconnected.  It is what gives us our individuality and wholeness.  When we think of the term integrative health, it includes what we think, eat, how we move, what we believe in, our relationships and even our environment.  More importantly it is how we live each day in these areas in accordance with our core values in life…..  To honor what is most important to us in how we live, is the quest we all have.  To be content, you need balance.   It is the heart of my work to show you how.

I have so much gratitude for the gift of having this passion to help others as an Integrative Health Coach, and the fortune to have support in doing so from my family.  Thanks to the hundreds of supportive readers, clients and friends who have followed me over the years and have patiently waited for newsletters that were sometimes sporadic.

Please come back – there is so much more to come, and…

“Thanks”

Peggy