Author: admin-grace

If you want to talk about your goals, chat with a friend, but if you want to achieve your goals, talk with a coach! 

Wellness coaching is based on the premise that the coaching relationship plays an important role in moving people in the direction of their personal goals. Goal-setting in this framework is more than a homework assignment given by your coach. Collaborative goal-setting is a process and it involves connecting your goal to your values, strengths, and desire for change. 

At Grit & Grace, all goals are SMART goals. The acronym S.M.A.R.T stands for goals that are Specific, Measurable, Achievable, Relevant and Time-limited. Why? Because goals that are too broad, or not specific, or not really relevant to you are less likely to be obtainable. We all do better when the behavioral changes we want to achieve are aligned with where we are in our journey at the moment.  

How do SMART goals work in coaching? Let’s look at this example:

“I will eat healthier” is not a goal that is specific enough. Neither is, “I will eat more vegetables.”

“I will add 2 servings of vegetables to every meal for the next 3 weeks” is specific. And it allows you to track and measure your progress simply by recording what you eat at each meal – a better way to work towards your vision of being healthier, losing weight or getting off medication.

Now we consider your reality and how feasible it is that you can achieve this goal. Do you have what you need to be successful? If fresh vegetables are not easily found in your area, or you won’t go to the grocery store often enough to get them, or you really hate vegetables, then the chances of you sticking with the plan are low, decreasing your motivation and confidence. 

Goals also need to be relevant – to truly matter to you and be connected to your desire for change. Creating a veggie-eating plan might be very appealing if your doctor has said you can stop your diabetes medication if you lose 25 pounds.

You’ll also notice that we kept the goal short-term. This is so we can revise or adjust quickly to keep you motivated… 3 weeks sounds a whole lot more manageable than saying, “I will add 2 servings of vegetables to every meal until I lose all the weight.”

I know, change is hard. That’s why taking transformation goals to behavioral changes needs to be about transforming your values and desires into actions. Each SMART goal is a mini action plan. And each is an experiment that you can modify if one of the variables is not working for you or stops reflecting your situation.  

I want you to be flexible, and focus on the learning process as much as on success. When we do goal setting think about specific areas of change and why this change is important to you now. We’ll also consider the steps you are willing to take, look for sources of support, think about potential roadblocks and solutions. And finally, determine how you will know that you are making progress.  

Learning what works for you and what you value is the whole point of working with a life and wellness coach. Those answers bring you closer to the best version of yourself. 

By now, you’re almost certainly thinking about how to construct your own SMART goals – and I’d love to hear them!

Everyone knows that what you eat has consequential effects on your health and wellness. But even when eating a mostly healthy, well-balanced diet, you may still struggle with your weight, low energy, poor concentration, and other bothersome symptoms. When it comes to finding the well in wellness, there’s more to the story than just WHAT you eat.

In fact, where and how you eat matters too. As you pursue your health and wellness goals, keep in mind that your eating environment affects both. Evaluating where you eat, your posture while eating, serving style, portion sizes, and how you actually consume your food can all help identify areas for improvement as you work towards a healthier you.

Think about these questions as you revise your eating habits. 

Where do you normally eat? Is your desk your de facto dining table or does your plate share space with unfinished projects or the day’s mail? 

Research shows that keeping your eating area clutter-free decreases your distractions while eating, allowing you to focus on your meal and eat mindfully. Eating mindfully not only reduces the amount you eat, but also the chances you will snack later on because of rushed or distracted eating. When practicing mindful eating, it’s important to maintain a relaxing, clutter free dining environment. If your space is clutter-free and clean, you will be more inclined to take a seat at the table.

Do you sit at a table to eat? According to experts, sitting at the table to eat not only improves eating posture, which helps digestion, but also reduces distractions and helps you focus on your meal, which is correlated with a healthier weight. Save the couch for Netflix — dinner belongs at the table! Take the opportunity to create a tablescape you can enjoy through the use of runners, tablecloths, placemats, centerpieces, etc., and real, reusable dishes and utensils.

How do you typically serve your meals? Buffet? Family style? Multiple courses? Try this: Bring plates to the table already served. Serving dishes or bread baskets on the table may be too tempting and are certainly easy to reach. Having to stand up to get seconds will often give your brain enough time to realize you’ve had enough.

What size plates do you use? 9”? 12”? Somewhere in between? Bigger plates = bigger servings. Try using a smaller sized plate to help you manage portion sizes. Healthier portion sizes are a great excuse to treat yourself and your kitchen to new dishware!

Mindful eating reduces overeating, aids good digestion, and improves your relationship with food. Aim for a tech-free environment. Having a TV, tablet, or phone near will distract you from how fast and how much you are eating. Be present while eating, focusing on enjoying each bite. If you eat with others, an enhanced conversation is a big bonus.

When it comes to mealtime, it’s important to look at the big picture and take small steps towards more healthful dining by focusing on where and how you eat. Your environment is within your control, making it an easy place to start as you work towards a happier, healthier you. 

Making changes takes effort and grit, but it can happen. If you need some help getting started, consider wellness and life  coaching with Grit & Grace.

Be Well

Hydration has a major effect on energy levels and brain function. Studies show that even mild dehydration, the kind caused by normal daily activities, can impair your mood, concentration, and memory, AND increase feelings of anxiety and fatigue. Studies also show that if you’re like most people, you’re not drinking enough water.

As you pursue health and wellness goals, hydration is essential to your mind and body working for you, instead of against you.

Here are just a few important ways water works in your body:

• The digestive system functions better with adequate hydration.
• Water flushes toxins from the body
• Promotes good kidney function
• Keeps joints and muscles lubricated
• Supports healthier, younger-looking skin
• Helps regulate body temperature
• Wards off headaches and migraines

We lose water through breath, perspiration, urine and bowel movements, which is why it’s important to continue to take in water throughout the day – even if you don’t exercise or temperatures are mild.

The Mayo Clinic recommends a (surprising) daily intake of water. For women, it’s 11.5 cups (92 oz.) and for men, 15.5 cups (124 oz.). While that sounds like a lot, it’s the equivalent of 6 or 7 bottles of water. Still, it can be difficult to do.

If you’re used to drinking flavorful, sugary, or caffeinated beverages, switching to plain water isn’t necessarily appealing or easy. There are some simple tips and tricks that can help make the switch easier – so with every glass, you’re choosing better health and wellness, in mind and body.

Try these suggestions for increasing your daily water intake:

• Add fruit to water for flavoring. Try a squeeze of lemon, orange or lime, a handful of berries, a piece of melon or even a slice of cucumber to flavor your water.
• Use an App. Try one of the excellent water-tracking apps available for smartphones like My Water Balance, Daily Water Tracker, and Drink Water Reminder. These apps help you keep track of how much water you have consumed and pop up reminders to keep the water flowing.
• Filter your water. If you live in a hard water area, your water could have a funny taste. Using a filter will purify your water, will make it fresh, clear and tasty.
• Buy a bottle and carry it with you. One of the main reasons that many of us don’t drink enough fluids is because we don’t have water with us. Keeping a bottle to hand to help keep you hydrated.
• Drink water as your starter. When you are out for dinner, or enjoying a meal at home, drink a glass of water before your meal. You might find that you are thirsty rather than hungry. This tip will help you stay hydrated – and may even help you lose weight as you are eating less and drinking more.

Looking for a better life and a healthier you? Start with the small step of drinking more water. Considering bigger changes too? If you need help getting started, consider life coaching with Grit & Grace.

Be Well

I have been wanting to write about mindfulness, resources, self-care, and many other things for quite some time now, but the same nagging thought keeps stopping me.

“What to say that has not been said already?…”

“How to offer an interesting piece without sounding repetitive?…”

This is unequivocally the most unique and unprecedented moment in history when the whole entire world is at a standstill.

No people walking in Central Park.

No traffic in Rome.

No shopping in Paris.

No fútbol en Buenos Aires.

No tennis in England.

Just stillness.

How many times have we wished for quiet, for time at home, for no rush hour, for some personal space?….

We got what we wished for, and boy did we get a lot of it!

Yet, getting something we so desperately wanted, and if we’re honest, needed, has turned out to be incredibly difficult.

During these uncertain times, mindfulness and mental health have become more important than ever before. In many ways, mindfulness is about simply breathing, being present, following your breath. Yet COVID-19 threatens to make that simple involuntary function, difficult and in some cases, impossible. One of the recommendations for mental health is to connect, to be engaged, with this recommendation especially keeping in mind the elderly who are often isolated. Yet, this virus requires us to isolate, especially from the elderly.

We have been brought to our knees by this, sometimes literally to our knees.

The entire world is at a standstill.

But right now, being still is the best move.

When everything seems to have come to a stop, we can decide if stop means “this is the end” or “this is a new beginning”.

We can decide if stop means “I wish I could ______” or “I am grateful I can”.

STOP can also stand for solidarity, temperance, openheartedness, and patience. Let’s embrace the time alone and work on a grateful, mindful and healthier version of ourselves.

But though we are apart, separate from one another, we hold more in common than we ever have before.

This is the first and only time that the whole world shares the same phrase, STAY HOME. Every language in the world has a version of it, but they all mean the same thing: “Stay safe”. There is no political slogan, no social group, and no religion that would not be behind these two words.

We as the world are finally united.

We cry and pray for people we do not even know, no matter the color of their skin or their nationality.

We share a big and deep care for humanity that would have been inconceivable only a few short weeks ago.

We are finally doing something for us and for others with the same care and passion, we wear our mask for others and others wear theirs for us. We have a very unique opportunity to change the world, one person at the time. Be safe and be well – Grace

The one thing we know for sure about a tree is that the deeper its roots are, the more grounded and stable the tree will be. 

Unlike trees, we don’t have roots. We do, however, have a centering force, a way of seeking to be grounded. Some of us are still working on it, but for so many, being grounded is how they are.  We used adjectives like “he is so together” or “she is always calm and composed” when we refer to people that are centered and grounded. In a metaphorical way, their roots have grown strong and deep. 

We test our stability when we are pushed, shoved, or lose our balance, the same way that trees get tested during storms or high winds. Facing our storms is when we need to count on our roots to be deep, to be able to keep us grounded. 

But how do we get grounded?

Trees need a combination of factors to grow tall and strong; good soil, water, and wind.

Yes, wind. 

Trees need wind to test their strength, to ensure that their roots are deeply developed in order to withstand the strongest of gales, whenever they may come.

In life we work very hard to avoid winds or storms, but yet, they still come. They still surprise us and sometimes even throw us off balance.  

Knowing that storms can and will come, the question is, how deep are your roots? 

How can we make our own roots stronger?

Planting yourself in good soil is as simple as being mindful, being present. Achieving wellness is like life giving water for the whole person; physically, socially, intellectually, spiritually, emotionally, and occupationally. 

But maybe beside making sure we get the right amount of water and nutrients, we need to learn from the trees to embrace the wind.

To let the storms come.

To let them bend us and sway us.

To stop resisting them.

If instead, we gracefully allow the wind to test our roots, our innate capacity to grow them will only become stronger.

Being grounded is letting your roots dig deep into the soil, finding that “one thing” that brings stability both when the storm comes and when all is calm. 

Practices that facilitate “being grounded” differ from person to person. Coming back to your breath or focusing on your breathing, looking intently at a certain image, listening to a certain sound or to music, or participating in an activity are all different methods of grounding. No matter which you prefer (and there are more than just these!) the most important thing is that you work at it and develop it. Find what grounds you and make it a part of your routine. Add it to your “tool box”. Make it part of who you are so that when the winds come, you will know exactly what helps you dig your roots down further in the soil.

With deep roots, you will be able to not just withstand the wind, but to embrace it: being tested by it, bending to it, and swaying… 

But Never Breaking.

-Be Well, Grace