​            Hi everyone!  I hope you are enjoying the beauty of our first major snow storm, and that you are staying toasty.  I’m writing this week to talk a bit about goal setting.  This is something that is a cornerstone in health coaching.  I hope it can keep you from feeling discouraged if you struggle with aiming high, and falling short in the long run.
 
            In my work with my clients, this is a big focus.  I want to be sure they do not feel defeated within weeks of getting started.  It’s good to keep in mind these five words when setting goals.  Your goals should be specific, measurable, attainable, realistic and timely.  Another important thing to realize is that a coach does not set these goals for you, you set them for yourself in a way that inspires you, rather than weighs on you.

​Hello everyone! How are all the New Year’s resolutions going?  If the answer is, not well, you are certainly not alone.  Sometimes we think we need to make major changes, but maybe a few smaller ones might be a better idea.
 
            I worked with a client who was frustrated that he had made strides with eating better, but the workouts were non existent.  When I asked why, he said he found it boring, and hard to make a commitment to it.  He was, however, a very social guy, and he loved tennis but never made time for it.  Combining the two, he made the realization if he met with his 3 buddies for a game twice a week, he felt that was more motivating.  He ended up being more consistent knowing his friends were involved and they could get in a good workout while enjoying each other’s company.  After a few weeks, he decided to ask another friend to go biking on the bike trails once a week.  It’a win win if you can do what you like with people who you like to be around socially.  It takes away the drudgery of say, a treadmill, and you get a chance to catch up with the people you enjoy. So, if you thrive on time with friends, try combining the two so exercise will feel like something you look forward to, instead of something you dread.
 
            Just a thought for all you social butterflies out there, grab a friend to make your workout more fun, and maybe even something to look forward to.  Also, it’s easy to skip a workout if you do it on your own.  But if you know your friend will be waiting for you,  you’ll be less likely to skip it.  

    ​When coaching my clients in the Boston area, I worked with busy professionals whose schedules were jam packed, leaving them little down time.  Even when they walked in the door at home, a new set of responsibilities would be there to greet them.  They would lament how stress was an inescapable part of life.  The question was, how can peace be found in a world with seemingly endless demands?
 
        We all know how stress can railroad us into endless thought patterns, that prevent us from finding times of peace.  The idea of calm in the storm can feel like something only a Buddhist monk can achieve.  The truth is, this is a practice not an elusive moment that always feels beyond your grasp. 
 
            Vispassana meditation is the practice of having pointed attention on the breath.  The translation means insight.  There are 10 day retreats which can teach this method in its entirety.  Most of us will, most likely, not have the time or dedication to do this.  However, there are basic practices that can fit into even the busiest schedules. 
 
            Try to find a place this is quiet and without interruptions.  This might be in your parked car with your cell phone silenced, or a quiet corner of your home.  All you need is quiet and patience, and no attachment to outcomes. Just sit comfortably, close your eyes, and pay attention only to the inhale and exhale of your breath.  When you notice your mind wandering, bring yourself back to the breath.  Even a 5 minute practice can leave you feeling more harmony from within.  Paying attention to the moment you are in takes patience, but its benefits are immeasurable.  Life is a gift, and sometimes we move too fast to even notice that it is also fleeting, and this moment we are in is our only guarantee.  Use a few of these moments to allow your mind to calm, and to appreciate the moment you are experiencing.
 
            To learn more about vispassana meditation, check out a book by William Hart called, The Art of  Living -Vispassana Meditation as taught by S.N. Goenka.  I hope you will find peace in it, as my clients and I have.  Namaste.