“The next major advance in the health of the American people will be determined by what the individual is willing to do for himself.”

-John Knowles, Former President of the Rockefeller Foundation

Of course, this quote could read: The next major advance in the health of all people will be determined by what the individual is willing to do for himself or herself. Are you willing to be willing? One of the remarkable women I was with on Sunday walked on stage and asked us this question. Were we willing to be willing [to take on the challenge of changing the habits that weren't serving us]?

It’s a loaded question. Powerful. Think about where you are right now – the status of your health, your career/business, your relationships with partner, family, friends, and colleagues. Do you feel well? Are you putting yourself at risk for disease with poor eating and lifestyle choices? Are you happy? Are you achieving your goals? Have you considered that if you are not living your best life you need to make changes? That’s not a bad thing, but it is a reality.

Change is defined as: to make the form, nature, content, future course, etc., of (something) different from what it is or from what it would be if left alone; a transformation. Taking this one step further, in order to affect change, one must make choices. As Albert Einstein said, ”Insanity is doing the same thing over and over again and expecting a different result.” If we want to change the result, we need to make other choices that will lead us down a new path. We might even have to step out of our comfort zone.

Think about the choices you make regarding your health and well-being. Do you get enough sleep? Do you eat appropriate servings of fruits and vegetables every day? Do you get enough exercise? Do you honor your body/mind/spirit to be the best you can be? If you answered no to any of these questions, what are you willing to do to make changes to your routine? With regard to John Knowles’s quote above, what are you willing to do for yourself to attain or maintain a healthy body and vibrant mind?

Remember that change is not easy and doesn’t occur overnight. The Stages of Change Model (SCM) outlines six steps relating to the mind/body stages we go through as we implement change. SCM was originally developed in the late 1970’s and early 1980’s by James Prochaska and Carlo DiClemente at the University of Rhode Island when they were studying how smokers were able to let go of their addiction to cigarettes.

The stages of change are:

• Precontemplation (Not yet acknowledging that there is a problem behavior that needs to be changed)
• Contemplation (Acknowledging that there is a problem but not yet ready or sure of wanting to make a change)
• Preparation/Determination (Getting ready to change)
• Action/Willpower (Changing behavior)
• Maintenance (Maintaining the behavior change) and
• Relapse (Returning to older behaviors and abandoning the new changes)

Individuals progress through the stages at their own rate. During each stage, a person deals with a different set of tasks and concerns related to the changing behavior. Through each stage one must ask, “what am I willing to do?”

Next Steps:

1. Think about changes you’d like to make: eat healthy foods, lose weight, exercise more, get more sleep…what can you do differently to be your best every day?
2. Review the Stages of Change model
3. Set realistic goals
4. Seek support (family, friends)

These steps will help you understand what works for you and what changes you can make to improve your health and well-being. If you are concerned about your nutrition and lifestyle routines and know you want to do things differently so you can best your best every day, contact me at jodi@bravowellness.com or call413-282-7286. At Bravo! Wellness, I work with my clients to create manageable lifestyle changes so they are able to achieve their greatest potential in life, health and business.

I don’t think I was ever good at New Year’s resolutions. As far back as I can remember, I made promises to myself that I couldn’t keep. “In the new year, I promise to go to the gym every day.” “I promise this is my last cookie – in the new year I’m not going to buy fattening food.” You can see where I’m going with this, right?

I set myself up for disappointment. Once I missed a day at the gym, there was no reason to even work on the promise I had made. I had already messed up which meant (as I believed then) that I was a failure so why bother? As for the cookie, well then I just negotiated with myself. I would rationalize that if I bought “non chocolate” treats like gummy bears that were fat-free, they were acceptable. But, once I ate the gummy bears I’d begin the sugar high-low cycle, then feel awful and go for the chocolate chip cookie because I “needed” it. And promise myself that it would be my last one…until the next one.

Over the past few years, as I’ve enjoyed a healthier lifestyle than the first forty years of my life, I’ve made great strides in embracing change and transforming habits that didn’t serve my well-being. I thought through why my promises were futile and why new year’s resolutions don’t work. It’s a subtle distinction:

Promise – a declaration that something will or will not be done;

Resolution – the act of resolving or determining upon an action or course of action, method, procedure, etc.;

Commitment – engagement or involvement.

The definitions* of promise and resolution explain something that may or may not happen. A commitment represents participation and connection, as in already taking part in the action.

To hold myself even more accountable than in the past, I decided to share with you the 12 commitments I made to myself. I wrote out 12 because of the year 2012, and then realized that, of course, there are 12 months in the year (and my birthday is on the 12th day…)

In no particular order, here are the 12 commitments I’ve made to myself for 2012:

1) Shut down at 9:30pm on weeknights (turn off computer and blackberry, watch mindless tv with Keith; knit, read.

2) Develop a meditation practice; set intention for the day each morning.

3) Make physical activity a part of who I am; cardio at least 3x/week, yoga at least 2x/week.

4) Set aside time each week to make sure home is clutter-free.

5) Healthy eating is a foundation of my existence.

6) Practice random acts of kindness.

7) Keep current on all financial matters (filing receipts, know all cc balances, label receipts when transaction occurs.

8)Set aside time each week to clean out email inboxes.

9) Set aside time each Friday to prepare schedule for following week.

10) Turn off phone and blackberry each day for time to focus and concentrate.

11) Create calendar with time to contact friends via phone and handwritten notes.

12) Prepare at least four new recipes each month.

It’s not that I don’t do some of the above 12 “commitments” already, but I do know that I can improve. I’m looking forward to the journey of 2012 and discovering more about myself. I have set the intention to serve my clients in even bigger ways this year and in order to do that I know that I need to honor the commitments I’ve made to me.

Have you been successful in keeping New Year’s resolutions? If so, to what do you attribute the achievement? If not, have you thought through what keeps you from reaching your goals? I wish you the best of everything in this new year and I want for you all that you wish for yourself. Decide that this is the year you will live your best life then make the commitment and do whatever it takes…you can do it!

*definitions from dictionary.com

Next Steps:

1. Write out commitments to yourself for 2012. Don’t feel pressured to include a long list. Commit to what feels natural to you to get you to the place where YOU want to be.
2. Make copies of your commitments. Place one near your nightstand so you see it first thing in the morning and when you go to bed. I believe it is also a good idea to keep a copy in your wallet so you see a visual reminder during the day.
3. Create a plan. Include “to-do” items related to your commitments in your daily planner so the steps become habits and not “extra” things.

4. Take time now to schedule a review of your commitments – perhaps once a month.
5. Register for my upcoming, complimentary tele-class so I can support you and provide resources to help you honor your commitments.

These steps will help you create a solid foundation to enjoy a balanced and productive life. If you are concerned about your nutrition and well-being, contact me at jodi@bravowellness.com or call 413-282-7286. At Bravo! Wellness, I work with my clients to create manageable lifestyle changes so they are able to reach their goals and maintain a healthy and fulfilling standard of living.

Thank you for your support. I appreciate you and wish you a beautiful life to live in the present moment with good health and happiness.

Take a moment to acknowledge the wonderful things in your life. Here’s a gratitude exercise to write on Thanksgiving: Make a list of five things for which you are grateful and five things you want to accomplish in the next 12 months. Fold the piece of paper and store it in a safe place such as in your journal or jewelry box or checkbook. It’ll be interesting to read your 2011 gratitude list and your 2012 goals next year.

Are you concerned about your nutrition and your lifestyle habits and want to look and feel better in 2012? Contact me at jodi@bravowellness.com or call 1-413-282-7286. At Bravo! Wellness, I work with my clients to create manageable lifestyle changes so they are able to reach their goals and maintain a healthy and fulfilling standard of living.

When eating bamboo sprouts, remember the man who planted them.  ~ Chinese Proverb

Feeling gratitude and not expressing it is like wrapping a present and not giving it.
~ William Arthur Ward

For each new morning with its light,
For rest and shelter of the night,
For health and food, for love and friends,
For everything Thy goodness sends.
~ Ralph Waldo Emerson

Did you know an attitude of gratitude is good for your health? In 2003, Dr. Robert Emmons, a professor of psychology at the University of California-Davis and a pioneer in gratitude research teamed up with Michael McCullough, a psychologist at the University of Miami, and published a landmark study in the Journal of Personality and Social Psychology.

For the study, the researchers randomly assigned more than 100 undergraduates to one of three groups. One group was asked to list five things they were grateful for during the week for 10 consecutive weeks. The second group listed five things that annoyed them, or hassles, from each week and the third group simply listed five events that had occurred, without noting positive or negative effects. Participants also completed detailed questionnaires about their physical and mental health before, during and after the study period.

The “gratitude” group reported fewer health complaints and even spent more time exercising than the other [control] participants did. Those who expressed gratitude were more likely to help others and complete personal goals, while reporting more determination, optimism, alertness, energy, and enthusiasm.

As simple as it sounds, gratitude is actually a demanding, complex emotion that requires “self-reflection, the ability to admit that one is dependent upon the help of others, and the humility to realize one’s own limitations,” Dr. Emmons says.

I have recently registered for the Gratitude Project, hosted by Women Healing the World with a good friend of mine, Joanna Lindenbaum. It’s an all-day event on Friday, November 18, that will change your life and your course for success! Take an opportunity to deeply key in to the power of giving thanks consistently for an entire day, and to walk away with an amazing box of gratitude tools that you can use for manifestation and prosperity whenever you wish (personally, I can’t wait for these tools!).

I encourage you to check out The Gratitude Project to learn more and to sign up for this free event. You don’t need to devote your entire day to the program without getting your “to-do” list done…it’s a series of 10-minute calls throughout the day that could change your life…seriously! I hope you’ll join me on the calls.

Often times our health and well-being is more than the food we’re eating or not eating. It’s about who we are being in this world. For me, recognizing all that I have and eliminating the anxiety of comparing me to others and what they have has altered my life for the better in countless ways. I keep a Gratitude Journal near my bed and write at least five things I’m grateful for every night. You can imagine how much I smile when I open it up and read through the days and experience the awareness of all that I do have. This is especially important on days when things aren’t going so right, when I’m feeling down or sad or frustrated. The simple act of writing what I’m grateful for changes my perspect ive when I’m feeling “less than” or bummed out.

My journal is just one tool I have incorporated into my life. I’m looking forward to Joanna’s wisdom to learn more. If you are interested in registering or learning more, visit The Gratitude Project or feel free to email me if you have any questions.

What are you grateful for today?

Next Steps:

1. Register for The Gratitude Project. [Please note - there is no pressure here and I don't receive anything for your participation; I'm sharing an event I believe in because I care about you.]
2. Start keeping a Gratitude Journal – write down 3-5 things daily for which you are grateful.
3. Acknowledge others. Say “thank-you” when someone holds the door for you or to the server who prepares your coffee or tea in the morning or lunch in the afternoon.
4. Call a family member or friend. Ask them what’s been going on in their life and let them know you appreciate them.
5. Smile - because I am grateful for you being a part of the Bravo! Wellness community.

These steps will support you to acknowledge the wonderful aspects of your life and help you to express your gratitude, which is an integral part of your health and well-being. If you are concerned about your nutrition and/or your lifestyle habits and know you want to look and/or feel better, please contact me at jodi@bravowellness.com or call 413-282-7286. At Bravo! Wellness, I work with my clients to create manageable lifestyle changes so they are able to reach their goals and maintain a healthy and fulfilling standard of living.

After hearing Nell Merlino speak at Tory Johnson’s Spark and Hustle conference, I was inspired to create my BEST Life Plan – a one page document that would outline my intentions as I see them at this point in my life. Like a business plan, my life plan will be like a GPS and guide me to my desired outcome. Nell suggested reviewing the one page business plan every quarter and I can already hear my GPS saying “recalculating” as I redefine my goals and change course. And that’s OK. It’s allowed. That’s the great thing about taking the time to write out the plan – you are reminded where you thought you were going and can incorporate lessons learned and new information to seek out a new destination if you desire to do so. The important message to remember is to enjoy the journey.

1. Who are you? What are your core values? What do you want to achieve in your lifetime?
I am a kind, caring, intelligent, nurturing and loving woman. I am a wife, daughter, daughter-in-law, sister, sister-in-law, and aunt (LOVE my nieces and nephews). I serve as a Best Life Mentor to my health coaching clients. I encourage them and empower them to live their best lives through customized nutritional and lifestyle information. I offer people the guidance, support and resources they need to set themselves free from toxic habits like emotional eating, people pleasing and workaholism (issues that plagued me throughout my childhood and adult life).

My core values include: trust, honesty, loyalty, appreciation, health, spirituality, romance, equality, passion, wisdom, personal growth, zest for life, productivity, challenge, security, collaboration, community, responsibility and commitment.

In my lifetime, I want to be the best person I can be – for myself, for my family and friends and to the people who are brought into my life. I want to be a successful entrepreneur because my success will mean that I am being of service to others in a big way. I know I can change lives and I want to do that for people around the world.

2. What changes are you looking to make in your life? What problem(s) do you want to solve?
I am looking to be more productive. I want to be in better shape. These past few years have been wonderful and life-changing in such an extraordinary way, but I need to honor my body and routinely work out and attend yoga classes like I used to. I know when I do that I am in true alignment with my body, mind and spirit.

3. What difference(s) will the changes make? What are your objectives? What do you measure to track results?
I will get to sleep earlier in the evening so I consistently get seven hours per night. I will accomplish more during the day because I will have systems in place, maintain my focus and not allow distractions to disturb my day. I will lose 20 pounds and look and feel my best like I did on my wedding day. I will measure my business growth by the number of clients I am serving, the number of speaking engagements I am asked to do month to month and the success of the book I am writing.

4. What do you have to do to achieve your goals? What kind of support do you need?
I have to stay true to my core values and stay in alignment with my body, mind and spirit. That means including time for the gym or yoga every day, writing in my journal, spending quality time with Keith and serving my clients in a big way. I am working with a new assistant who has been fabulous. I look forward to her continued support and growing both personally and professionally with her by my side.

5. Action plan – what is the actual work you are doing? Step-by-step…
Create daily systems sheet and follow along each day. Continue writing weekly ezine. Write blog posts at least twice a week. Submit articles to various sites. Make at least 3 contacts per day for speaking engagements. Maintain contact with former clients to support their ongoing efforts toward health and wellness. Continue seeking new information for clients – make time for research and development so I can share the latest news.

This is a work in progress and I’ve already made a note in my calendar to update this toward the end of June for the summer months. I’m excited to have this life plan and to continue sharing my goals with you as I grow and change. I would love to hear about your life plans.

In 1994, I didn’t know about the Law of Attraction, nor did I consciously apply a “no excuses” approach to my daily existence. What I did know was that I loved the game of hockey and I HAD to be at Madison Square Garden to see the New York Rangers win the Stanley Cup.

My father had season tickets to the Rangers since I was three years old; he started taking me to games when I was six. Over the years, my sisters and I would take turns going to games with my father.

In 1994, it was destiny for the Rangers to win the Cup (and since they hadn’t won since 1940, this was a big deal). The first few rounds of the playoffs were easy and fun. I went to Long Island and Washington, DC for games with my father and we had a lot of fun watching the Rangers easily defeat their opponents.

Then, things got difficult when the Rangers played their cross-river rivals, the New Jersey Devils. It would be one thing for the Rangers to lose the series, and another for them to lose to the Devils. But, alas, the fate was on our side and the Rangers prevailed in a Game 7, double-overtime game to advance to the finals.

What was I doing while the Rangers were fighting for their playoff lives with the Devils in Game 7? I was in my apartment, packing for a business trip to Israel. Of course I was excited for the trip but then reality set in – I was going to be traveling while the Rangers were playing for the Stanley Cup.

My father kept in close contact with me by phone and fax so I knew what was happening as each of the first few games of the series were played in New York City and Vancouver. As luck would have it, I was returning home from Israel in time for Game 5 of the series in New York City, a game that could have been the series winner and seen the Rangers win the Cup for the first time in 54 years.

Now, logically and fairly speaking, one of my sisters was planning to go to this game. She had been home for the first few games, she had been experiencing the drama first hand, and I totally “got” that she was planning to go to the game with my father. Except for one thing – I couldn’t bear not to be there if the Rangers were going to win the Cup. To make a long story short, my sister told me to go to the game with my father, but the deal was if the Rangers lost this game (5) or the next (game 6) and there was going to be a Game 7, she was going with my father. I took the gamble. I didn’t think there was any way the Rangers would lose the next two games…but they did.

Immediately, scalpers were asking upwards of $5,000 for tickets to Game 7. I knew I had to be at the game, but wasn’t quite sure how I was going to get a ticket, since paying thousands of dollars was out of the question. I took a no-excuses approach. I wrote an impassioned letter to the president of Madison Square Garden (at the time it was Robert Gutkowski) and explained my predicament: my father’s subscription for two seats, my love of the Rangers for so many years, the Game 5 “challenge” with my sister and now this – the Rangers playing for the Stanley Cup and I HAD to be at the Garden.

When I think about, I remember always feeling inside my body that I would be at MSG to see the Rangers win the Cup. I didn’t know how I was going to get the ticket, but I absolutely saw myself experiencing the euphoria with my sister, father and 20,000 other Ranger fans.

The day before the game, I had been out at a meeting and returned to my office to see a message from Mr. Gutkowski. I returned the call and spoke with him, shaking like a leaf from excitement throughout the conversation. The result – he left a ticket in my name at the box office for Game 7 of the Stanley Cup Playoffs.

Now remember, when I wrote the letter and “saw” myself at MSG when the Rangers won the Stanley Cup, I wasn’t thinking about the Law of Attraction and the power of visualization. I knew what I wanted and knew I would do whatever it took to get it.

This incredible experience always reminds me of my strength and dedication to the areas of my life that mean so much to me. And I hope it serves as a catalyst for you to apply the Law of Attraction to your goals, and empowers you to take a no-excuses approach to fulfill your dreams.

We open the book. Its pages are blank. The book is called Opportunity and its first chapter is New Year’s Day ~ Edith Pierce

My good friend, Pat Mussieux of Steps2Happiness, posted this quote on facebook earlier today (her friend Barry Dunlop originally posted it). I read the quote and got chills. The word Opportunity jumped out at me, and then the metaphor of a book with blank pages on New Year’s Day was a powerful visual for me.  I understand there are things we cannot control in life, but what we can control, why not make them the best we can?

A blank page does indeed offer opportunity for us to visualize our goals and then write them down.  And, the book is customizable for each and every one of us, so we can write our own stories. What do you want your life to look like? What do you want to accomplish this year? This month? Today? Tomorrow? This is your story. This is your opportunity to create a vision for yourself.

Last year I made the decision to take great strides in my business. I knew what I wanted, but I wasn’t exactly sure how to get there. I read books, attended conferences and surrounded myself with people whom I knew could get me to where I wanted to be. And, I hired a business coach because I knew the support would help me accomplish my goals faster and more efficiently than on my own. All in all, my book of 2009 was great. Now, I’m prepared to make 2010 even better.

Here’s to your book of 2010. May it be filled with dreams and goals that make you happy from one day to the next.