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Career, success mindset, Transformation

It Starts with a Vision Board

A simply way to describe a vision board is a collection of images that represent your goal(s). Its a visual representation.

Why do you need this?
Well, if you write down your goals you are more likely to accomplish them,
if you verbalize your goals you are even more likely to accomplish them and
if you can visualize your goals you are even more likely.

But what makes a big impact, the biggest impact is if you visualize and create that warm and fuzzy feeling of you getting your goals as often as possible. That is way more likely if you have this board full of pictures that represent that vision very clearly in a place that you can see daily or multiple times a day.

This isn’t something that just highschool girls do.
No!
This is something successful CEOs do!

Yes! Grab some magazines or print some pins.
You can old fashion glue it to a poster board craft it or simply use push pins and a cork board.

How do you choose picture?

Well, there are 2 ways, and I personally think it just depends on the person.
If you are really clear about your goals then printing out picture might be really easy.
If you have a general idea of goals then browsing through some magazines might be a good option.

2 different ways of doing this: values or checklists.

I have made a vision board of my general values I want to hold onto for the year and broad goals. These type of vision boards tend to stay with me, I keep them up for years or until I’m tired of looking at it (it no longer holds an emotional value) and then I re-create a new one.

I have a been really clear before and created a collage of photos that represented the previous checklist/bucket list I had already wrote out for the year. This is fun because you can actually put a big green check on the photo after it has been completed and then you can visually see all your success as your board fills up with indications of completion.

Either way you go about it, you are still spending time thinking about what you want in life, what will create you happiness and give yourself feel-good-feelings. And it can make a great girl’s night, couple’s night, or leadership gathering.

Subscribe for the future post of How to Utilize your Vision Board. 

And Stay Tuned for YouTube Videos on How to Set a Goal or Find the Vision for Inspiring Your Vision Board.

Your Success Coach,
Izzy Nalley

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Uncategorized

3 Habits That Hurt My Productivity Last Year

I am one of those people who are always trying to optimize. I will write down what needs to be done each month and then plan each weeks to-do list in order to get the most done. Such as, which day to do laundry and what to-do while laundry is washing. Time blocking is my friend.

That is until I let these three habits creep into my life. 

1. Not Getting up Early (As Planned)

Do you hit the snooze button more than two times? I used to wake up at 6 am or before and I could get so much done when my mind was fresh and if I didn’t that morning I could as least get quiet time to meditate, stretch and just prepare myself for the day.
And then at some point I stopped. I starting hitting the snooze button.
Most likely I stayed up too late too many times and go behind on sleep.
Nevertheless, I began the procrastination. And then that also trickled into my day, into my mindset and before I new it I was getting less done and also craving naps.

The only way I found myself getting anything done at a consistent pace was if I had coffee … which led to the next negative habit.

2. Waking and going straight for the coffee (with cream and sweetner)

I had done so good on weaning myself off the coffee and only using it as a pick-me-up around 2:00 – 3:00pm. But the attitude of procrastination in a body that likes productivity (and has way too many things that require being completed) reached for coffee. It is a powerful addictive thing: caffeine and sugar – sure to wreak havoc on your body if this is a daily habit.
And the worst way to have your coffee is first thing when you wake up, when your body is in need of hydration and instead you dehydrate it.
Not only that but I then craved the warm sugared caffeine all day long.
I began to remind myself of one of those disney witches that needed a daily potion to stay youthful looking.
This lead to crankiness and dehydration which led to being too tired to do the necessary self-care.

3. Not Meditating

I had done so well the year prior, I was meditating daily and at least one time per week I would spend an hour with meditation and reflection. I felt powerful, unstoppable and compassionate.
But as tiredness, procrastination and lack of appreciation for my own self-care I fell down the rabbit hole that so many americans live in. – I know because I coach many people with this same attitude.

That the pleasure of bad habits outweighs the pleasure of good habits. One reason being that they forgot how good the good feels or that the thought of getting up 30 minutes early sounds horrible to them because they are chronically tired and dehydrated and possibly malnourished (lacking essential nutrients).

If this feels like you, I would love to help. There are many paths to pulling yourself out of this funk, some are short and some are long but regardless it does take making a change to get a change.

Send me a message on my webpage or facebook

Your Success Coach,

Izzy Nalley

Stress Management, success mindset, weight loss

What is Stress?

What is Stress?

If I asked you what is stress, you would most likely give me a list of things that cause you stress. Things like money, work, responsibility, maybe your family or too many things to do and not enough time.

What Stresses You Out?

But those things are relative. Similar to the old saying “One man’s junk is another man’s treasure” the same holds true with stressful situations. Each persons stress triggers are different.

So then I might ask you, why do those things cause you stress?

And this is normally when most people try to give me a back story or a big story to explain why it is stressful. And hidden within that story are the under tones of worry or regret.

We worry about what will happen in the future or regret/relive the past events.

Essentially you are not in the now when you are stressing. Those stress triggers teleport you to a moment in the past or scenarios of the future (no matter how realistic or sci-fi they may be).

Are You Living In The Future or Past?

When you start worrying about the future or past, regardless if the stress is only in your mind, your body gets involved. Stress hormones get released; the body thinks that the mind is in danger therefor it prepares for escape from the problem – to physically escape – except we don’t. In fact, we typically endure a lot of stress of the mind and do very little exercise and then all those stress hormones are stored in your body.

This leads to belly fat, unexplained physical pain, possibly headaches or even more chronic issues like heart disease, diabetes II, hormone disturbances and dermatological issues.

Are You Experiencing Any of These Symptoms?

Stress is your body’s response to stressors.

On the minor level, it stops or slows depression, raises your blood pressure, causes a rush of hormones for quick physical decisions – might make you cranky or quick to snap.

Although we might have different things that stress us out at different levels, staying in a constant state of stress can cause big issues.

NOT ALL STRESS IS BAD.

But I do want to clarify that not all stress is bad. It’s only when you are in a constant state or when you don’t physically work out the stress hormones that have been released into your body.

What Have You Learned From Some Challenging/Stressful Situations?

Stress, or challenges are also a key part of learning and developing ourselves, therefor learning how to deal with stress is the important thing – not avoiding all stress. Haha, That would just make life to boring!

Your Success Coach,

Izzy Nalley

Stress Management, Transformation, weight loss

The Blame Game

The Blame Game, aka excuses, is the biggest reason people gain weight and keep it on.

They will think of million reasons that they have gained weight or a million things to blame it on rather then themselves and the habits that got them there.

They want the weight to come off “but” <— that being the key word that let’s you know if you are playing the game, there is always something that is in the way.

That thing in the way is the challenge or the obstacle and most people see the peak of the problem and think it is just too hard and takes too much energy and they “don’t have the time or energy for that.”

It’s just my body type, it’s my thyroid, it’s genetic, it’s my age….I’ve heard a lot and I’ve seen a lot…a lot of people not letting their excuses define them. They stop blaming their problems on something or someone and find a way.

Otherwise, this means that changing doesn’t feel worth the effort.

Sure, they might be willing to throw some money at it, but they don’t want to put in the work.

Well, guess what..?! Choosing the easy path is what got you where you are! And if you want something to change, you have to choose the other path. You have to dig yourself out of the whole, the debt that you got yourself in.

Think of weight loss like getting yourself out of debt. Say you have 8 credit cards (8 bad habits), we could work on all of them a little at a time or we can dive in and pay off one at a time. But consistency is key. You cannot pay $60 have interest of $30 and then add another $40 in purchases and expect to see results.

Gosh, you might even need to “get a part-time job” to pay it off faster (cut out that weekend ice cream).

And I don’t want to forget to mention that in the process of getting yourself out of calorie debt you might actually save money and learn some key habits to get yourself out of financial debt too.

Mind-Body work can be amazing for your life.

Are you ready for some life changing this year?

Your Success Coach & Yoga Teacher,

Izzy Nalley

Fitness, nutrition, Stress Management, Uncategorized, weight loss

Got Cravings?

This is something I bring up a lot when talking about understanding your nutrition and deficiencies, as well as common hang ups that derail people’s new diet plan or healthy eating lifestyle change: CRAVINGS.

You get stressed and suddenly: CHOCOLATE! or COFFEE! both could be your body craving magnesium or could be (a may be a mix of all this) food relationship problem i.e. avoidance or comfort foods.

But lets talk about cravings from a nutrition stand point.

IMG_8785

If you are ruled all day by cravings then most likely this is your nutritionally deprived body and mind screaming at you trying to get your attention.

What is actually happening.

Your body is screaming that its hungry (nutritionally deprived) but your mind hears “starving” and freaks out like an irrational over protected mother and starts trying to accumulate enough calories to keep you alive for as long as possible.

Therefore you might be extremely lacking in calcium and magnesium are in need of leafy greens like broccoli, spinach & kale but your mind (I often refer to the ego mind as a toddler) say chocolate and coffee and carbs until your pleasure senses of the brain level or until you are full.

But guess what? The body didn’t really get what it needed… and so the cycle continues.

So what do you do?

Plant based, mega veggie shakes. Not just a protein shake but the stuff with servings of veggies. real food not synthetic.
Blend that stuff up with almond milk and yogurt &/or fruits and sneak it into your system.

Have a go-to smoothie/shake for each craving to slowly replace the calorie dense with nutrient dense.

I went from eating chocolate, oreos & coffee every day, eating sporadic meals to consistent healthy eating within 6 months using this method along with flooding my body with fruits and veggies.  >My Food Relationship Talk<

My favorite products:

Juice Plus Trio Blend & Shakes.

My chocolate fix:

Dark Chocolate Almond Milk
Banana
1/2 Avocado
2 tbsp of Peanut Butter
Ice Optional
1 scoop of dutch chocolate JP

Now, when I get a craving I realize that it is a warning sign, I access what I’ve been eating and it is normally that I have fell off the healthy food train or slacked a little.

Below is one helpful cheatsheet. Although is doesn’t cover everything, I find this one is a good place to start and experiment with.         >click here for more on pinterest. <

success mindset

Rewire your Brain to Beat Procrastination

Turn off the phone, tune into yourself, and be productive when it counts.

Have you ever found yourself staring at your phone or laptop, mindlessly checking social media or going down an internet rabbit hole when you’re supposed to be doing something else? So have I.

*Can you read this entire blog post?
85% of readers will not.
10% of those who do will skim some if not most parts. *

My name is [Izzy], and I’m addicted to information.
More specifically, I am addicted to the infinite and immediately available mental stimulation the internet offers in the form of information. And, according to scientists, I’m not alone. Information addiction is real, and is a perfect outlet for procrastination. After all, why would I want to perform some unpleasant task when I can sit and laugh at cat memes instead?

But procrastination can lead to negative consequences, from mental fatigue to missed deadlines that frustrate my manager. How did I become addicted to something so potentially destructive? And how do I recover for the sake of productivity? The answer to both questions is the same: neuroplasticity.

What fires together wires together” — Donald Hebb

Neuroplasticity?

Neuroplasticity, discovered back in the 1940’s by Donald Hebb, is how the brain changes (for better or worse) in response to repeated experience.

“Heady” stuff? Here’s a real-world example you might relate to:

My first encounter with the internet was transformative. As I clicked away, my brain thought “this is new and this is awesome!” and released some dopamine to motivate me to seek that rush of unexpected discovery again (and again, and again). As hours of web surfing went by, I became less tolerant of enduring boring, difficult, or stressful tasks and began choosing distraction over productivity. In other words, I wired my brain for procrastination.

Yeah, yeah…I’ll finish reading this later

Procrastination is a fact of life. According to Piers Steel, author of The Procrastination Equation, about 95 percent of people admit to putting off work (perhaps the other 5 percent didn’t get around to completing the survey). So, it’s safe to assume you, like me, are a procrastinator at times…you might even be procrastinating now. The good news is we can learn ourselves out of procrastination the same way we learned ourselves into it — by taking small, consistent actions that offer our brain a reward.

Use your mind to change your mind

There are seemingly endless strategies to overcome internet-fueled procrastination. I found the process below especially helpful, and hope you will as well.

Accept reality

You’re going to procrastinate from time to time — you’re only human and can’t do it all. In fact, it’s possible that beating ourselves up leads to more procrastination, making it harder to be effective. Have self-compassion and recognize there is a time for procrastination before and after your task, but for now you must focus.

Disconnect from the internet

The internet and your smartphone will demand your attention subconsciously — you’ve trained your brain for that. Place your phone in another room, with notifications and sound off. If you have to work on your computer, turn Wi-Fi off.

Be mindful

Take a few minutes to observe your thoughts and emotions. I find mindfulness meditation, particularly breathing meditation, a great tool for insight. When I began meditating, I held the common belief that to meditate “correctly,” my mind had to become totally blank. But to be truly mindful is to be aware of yourself without judgment. Noticing my thoughts and the emotions around them helps me understand what needs to be done next.

Prioritize what’s important

If, while observing, you noticed fear or anxiety around starting (or not finishing) a particular task, pay attention. These emotions are a great indicator of why you’re procrastinating. Whether you think you’re unable to do something well or simply want to avoid having to deal with it at all, use this insight to prioritize your tasks, and make the decision to work on one that seems especially difficult. Remember, the goal is not only to finish a task, but to make it easier to be productive in the future. Accomplishing difficult tasks will bring you the positive feelings necessary to rewire your brain.

Focus on one thing at a time

Once you’ve decided where to begin, focus on how to organize the task into small pieces (SMART goals are a great tool here). Don’t think about multi-tasking — this is single-tasking. Keep your focus on one part of the task at a time to avoid being overwhelmed about the outcome of the final product and the work required to get there.

there.

Jump in

The hardest part of getting started is…getting started. A lot of this is because of the way we judge our thoughts — dismissing our efforts before giving them a chance to develop. Let go of your expectations and judgments and just BEGIN. Sometimes you can find a shortcut to help overcome the initial obstacles to productivity. For instance, templates are a great way to remove the stress of staring at a blank page. Every task likely has a similar hack to ease you into action.

Take a (timed) break

If you feel yourself getting overwhelmed, take a break. Set a timer for five minutes and do something else. You could return to breathing to clear your mind again, do some jumping jacks to get your blood flowing, or go outside for some fresh air — but do not allow yourself to check the internet or your phone.

CYA: Celebrate Your Accomplishments

When your task is finished, pat yourself on the back; you’ve earned some self-esteem. Procrastination is usually a response to the unpleasant feelings associated with a task. Rewiring your brain requires sending yourself different messages. Recognizing that you can move through difficult emotions and accomplish your tasks is crucial to replacing your negative thought patterns. Each success rewires your brain so that the next time you’re faced with a difficult task, you will approach it with more confidence, patience, and focus — and less urge to check your phone.

Don’t worry about perfection

Once your task is done, let it go. I could write this blog a million times, a million ways, and it would never be perfect — that’s just part of the deal. Accept imperfection, value the effort, and keep moving onto your next task.

Speaking of perfection, you likely won’t do any of these steps perfectly, but you’ll make progress. With repeated effort, you’ll become skilled at being productive when it matters, just like you became skilled at procrastinating. Be patient and kind to yourself as you grow. And, of course, give yourself a few minutes after you’re done with your task to hop on the internet for that sweet, sweet dopamine rush. Which reminds me, I was so busy writing this that I haven’t checked Facebook all day…

Written by Brian Daignault on October 4, 2018.

Original Post:

View story at Medium.com

nutrition

8 Foods to Grow Gorgeous Nails and Shiny Hair

Focusing on your overall health means paying attention to details big and small:

• your weight

• your blood pressure

• how you feel

• how you look

As for how you look, though you may opt out of fussing with frills, that doesn’t mean that things like your fingernails and hair aren’t important. In fact, they can be a key sign of good (or bad) health.

Your hair and your nails are made up of keratin. Keratin is a special protein made by cells in your skin.

When it’s made, it pushes through the skin, then dies and turns hard, turning into hair or nails.  This process is called “keratinization.”

When the process of keratinization is going well, it reflects good health. Nails and hair will be strong and smooth.

By contrast, a person who is sick will have nails that are dry and brittle. Their hair will break easily and be dull. There are other signs and symptoms your hair and nails will give youtoo!

The body functions that determine whether keratinization is well supported are a healthy kidney and thyroid, as well as hormones that are in balance.

To ensure that these organs and functions are well supported, there are several nutrients that you should be sure you’re getting.

These include:

• Protein: gets broken down into amino acids that build keratin

• Vitamin A: Helps your body absorb protein

• Vitamin C: Works with zinc to build collagen

• Vitamin B2: Helps develop new tissue

• Vitamin B7 (biotin): Develops stronger nails

Other nutrients that are key to growing vibrant, healthy nails and hair include vitamins D and E, iron, calcium and iodine.

To support nail and hair health, there are certain foods that will make a big difference. Eating more of these will add strength and shine:

8 Foods to Grow Gorgeous Nails and Shiny Hair

1. Protein – Adding a plant-based protein powder to your smoothie will stop hair loss.

2. Blueberries – Blueberries are high in antioxidants that protect growing cells against free radical damage.

3. Almonds – Almonds are loaded with magnesium. This mineral counters stress that can cause damage to hair and nail cells. Other good sources of magnesium include cacao nibs and leafy greens. And almonds are also high in protein.

4. Beer – Not that I’m advocating alcohol but here’s one good reason to tilt a glass every now and then. Beer contains silicon, a mineral that boosts scalp circulation and hair growth.  It also fights brittleness in nails.

5. Oysters – Oysters are the food highest in zinc. Zinc is needed to make the keratin that turns into hair and nails. Not a fan of shellfish? You can also get zinc from poultry, cereals, and baked beans.

6. Yogurt – There’s a link between losing hair and low levels of Vitamin D. Also, the calcium in dairy helps build healthy hair and nails. Just be sure you read the labels before you buy yogurt.

7. Eggs – Not only are eggs high in protein and vitamin D, they also contain biotin, which plays a key role in building keratin.

8. Salmon – Salmon contains biotin and protein, as well as omega-3 fatty acids that promote healthy skin. Since nails and hair are formed from the top layer of skin, healthy skin means healthy nails.