Ready to come on a Supergirl journey with me?

Forget Superman, we’re Superwomen!

Your brain: that’s what’s going to turn on your Supergirl powers.

Shelli, what are you talking about and how’s your brain going to do that?

Glad you asked!

I’ve talked about neuroscience before, connecting right brain and left brain activities.

Your right brain, the creative part, gets stimulated by your left brain, the logical,
rational side of your brain. Think of the left side as a computer that you program and the right side as the creative artist that brings those programs into being.

It’s interesting to ask yourself what qualities would you want YOUR Supergirl to possess?

Acting from a place of power, taking action, staying cool during stressful times……stopping a speeding bullet or leaping over a building in a single bound?

You get the idea.

Many of us watched Superman when we were younger, and once he put on that cape anything was possible.

How often do you wish you could slip into a private place and come out with a super cape and super powers?

I know I do at least once a day!

All of us do possess internal mental-powers that when used can turn us into our own version of Supergirl!

How?

Our brains make chemicals called neuropeptides.

These are your ”molecules of emotions” such as love, happiness, joy and fear.

Besides circulating in your brain, these molecules of emotion circulate throughout your entire body.

Now here’s where it gets even more interesting.

Your immune system has cells too, right? Mostly we think of our immune system as the system that protects our health. That’s true……

However, your immune system cells communicate with your brain cells.

They hear all the self talk that goes on in your brain and they create what you think about. Your body and all your cells are constantly in communication with each other. That’s how you’re able to function!

So these immune cells listen and adjust their behavior based on what they
hear from your brain.

So imagine what would happen if you started to THINK like
Supergirl???

Here are some of the thoughts you might have during the day:

“I am indestructible!”

“The challenges I face day to day are easily overcome, after
all I am Supergirl”

“I have super-cool powers!”

“I have incredible strength!”

“Nothing can stop me…..nothing!”

The billions of cells in your body ARE listening.

Their mission is to complete the picture of you when they hear your self talk. You’re in control.

They must obey.

Your thoughts create YOU.

As they say, “a mind is a terrible thing to waste!”

This may be old news to you, or it may be mind-boggling or it may eye-opening.

Whichever, don’t let this message pass you by.

Creating SUPERGIRL doesn’t take much but it does take being aware of your self talk and the influence it has over your life’s creation.

So whether you want to achieve more success, improve your health or relationships, or be more motivated, becoming a SUPERGIRL starts in your mind.

What’s the first step?

Start LISTENING to what you say about yourself to yourself.

Let me say that another way, “Listen to what you say about yourself to yourself!”

I know, I know, I said the same thing twice!

It’s that important, and besides, MY SUPERGIRL has a great sense of humor!!!

shelli

Want to be SIMPLY inspired??

I know I’m always up for some inspiration, so the other day I went looking for some great quotes.

Here’s what I found:

1. “We cannot direct the wind, but we can adjust the sails.” Dolly Parton

2. “Choose a job you love, and you will never have to work a day in your life.” Confucius

3. “Always forgive your enemies–nothing annoys them so much.” Oscar Wilde

4. “Most of us have trouble juggling. The woman who says she doesn’t is someone whom I admire but have never met.” Barbara Walters

5. “Age is just a number. It’s totally irrelevant unless, of course, you happen to be a bottle of wine.” Joan Collins

6. “If you always do what interests you, at least one person is pleased.” Katharine Hepburn

SO………I adjusted my sails and chose a job I love, which did indeed please at least one person (who has no idea who her enemies are)! She does hope it pleases others as well! YES, this person can juggle for REAL (three tennis balls at least) though she still struggles with juggling EVERYTHING else in her life as she continues to learn to appreciate a good bottle of wine! I must call Joan and thank her!

See how I learned from those quotes!!??

shelli

Here’s a potpourri of useful suggestions!

Want to halt a headache in its tracks?

Eat a handful of almonds. The painkiller in aspirin is salicylates. Almonds contain them as well! Almonds also have high levels of magnesium. Magnesium reduces muscle tension, which is usually present when you have a headache.

Need a healthy pick-me-up?

Next time you wash your hands, put some energy into rubbing your hands together while holding them under the water. A friend of mine who’s a long time Qigong practitioner told me that flowing water releases negative ions. Negative ions are charged particles that will send your energy levels soaring. Rubbing your hands together unblocks the flow of chi (energy) to absorb that abundance of energy from the negative ions.

Looking to improve your mood?

For a mood boosting yoga pose, try this. Sit on the floor with your legs crossed. Take five deep breaths in and out through your nose. After the last breath in, exhale quickly through your nose in 10 short bursts. This is a form of Kapalabhati. It will help you expel negative thoughts and leave you with a burst of energy.

Do you think you have an iron deficiency?

Iron deficiency will sap your energy and alertness. It shortchanges your thyroid from getting the iron it needs, leaving you feeling tired and like you’re in a brain fog. Try drinking chicory-root tea. It contains inulin which nourishes cells in the intestines that are responsible for iron uptake. Chicory-root tea tastes like coffee but lacks the iron-blocking caffeine found in coffee. Try drinking two cups daily and see how you feel.

shelli

Wouldn’t you love to have energy on demand?

Particularly in winter time when we often lack both physical and mental energy?

Here are four energy-on-demand tips that will work in only a few minutes.

1. Yawning.

Yawning activates neurochemicals such as acetylcholine and oxytocin. They increase mental alertness and calm stress. When you practice this, yawn in sequence. Yawn 10-15 times with a short pause between each yawn.

2. Rhythmic activity.

Moving your body to a steady tempo, as it does while you’re walking, swimming, or dancing, results in calm energy. These forms of movement cause us to unconsciously breathe in a way that puts the brain in a meditative state. Ten minutes a day will do it.

3. Tap these acupressure points.

Tapping can instantly free up Qi (mental energy). Use the tips of your index, middle and ring fingers. Firmly tap each of the following points for 30 seconds: the inner edge of your left eyebrow, the semicircle under your left eye and the spot just below the inner tip of your left collarbone.

4. Enjoy this smiling meditation.

The act of smiling, even if your heart’s not in it, reinforces the brain circuits that keep your outlook positive. First thing in the morning, in bed, try smiling and see how that feels. The idea is to create a “feel good” setting that your brain can revisit.

Try these tips and let me know what you think!

shelli

Are you reaching your goals?

You have all these things you want to accomplish, right?

Lose weight.

Quit smoking.

Eat better or exercise more.

Do something about all the stress you feel.

You have so many things on the list that you can’t start them ALL right away.

So you decide to wait until next month to really take action.

Then something comes up and you put it off
until next month.

You know how it goes.

So at the end of the year you have not accomplished
your goals.

Are you ready to change that?

Are you ready to actually ACHIEVE your goals this time?

Here’s what I’d like you to do:

1) Start a new Word document on your computer.

2) Title it “Goals for the (month, year, week, whatever……you fill in the blank!)

3) Write down your top 10 goals.

4) Then reorder them according to importance.

5) Then take the last 8 off the list.

6) Then write a list of EXACTLY what you need to do to
achieve each of those TWO goals.

7) Write down EXACTLY how much time per week you
are willing to commit to achieving your goal.

Write down EXACTLY how much money per month
you are willing to invest to achieve your goal.

Include both the money you are willing to invest materially, meaning to
actually do the goal, and the money you are willing to invest
in training.

For example, if your goal is to lose 50 pounds, you probably can’t do it all by yourself. You’ll likely need a coach or a support group. So write down the money you
are willing to invest per month for a coach or a support group.

9) Write down EXACTLY what it will mean for you personally if
you achieve this goal.

Staying with the previous example of losing 50 pounds, what will that really mean if you lose the 50 pounds? Would it mean you’d fit into your clothes better,
be more attractive, feel better about yourself?

10) Then write a list of anything you don’t know how to do
or what you think is holding you back from achieving that goal.

11) Then commit to begin NOW, starting today to focus on your goal.

12) If you have completed #11 and are ready to start focusing NOW, send your Word document to me. I will probably get about 100 or more, so it may take me a few days to comment on them, but comment I will!

I look forward to hearing from you……so get started on step #1 RIGHT NOW!

shelli

If your brain is too excited, you’ll likely have trouble falling asleep.

One of the things that may be happening is that your brain is excited from TOXINS.

This may also be the case if you have trouble staying asleep.

One culprit may be the additives in your food.

Aspartame, MSG, artificial coloring, nitrates, and even soy contain “excitotoxins.” These chemicals can alter brain chemistry and lead to insomnia.

Stay away from foods with these additives. You’ll get a better night’s sleep, and you’ll lower the risk of damaging your brain’s sensitive nerves.

Read labels carefully. Notice how the quality of your sleep changes when you’re more vigilant about eliminating toxic food additives.

And that’s not the only reason to avoid these toxins. They can cause many health problems, including obesity, migraines, memory loss, and hearing loss.

Without a good night’s sleep it’s very difficult to function well during the day. We all know this.

So, if you’re having sleep issues look to your food as a possible disruptive source.

shelli

Are you too excited to sleep at night?

Maybe you’re having trouble falling asleep and staying asleep?

The culprit may be additives in your food.

Aspartame, MSG, artificial coloring, nitrates, and even soy contain “excitotoxins.”

These chemicals can alter brain chemistry and lead to insomnia.

Stay away from foods with these additives.

You’ll get a better night’s sleep.

And you’ll lower the risk of damaging your brain’s sensitive nerves.

And that’s not the only reason to avoid these poisons. They can cause many health problems, including obesity, migraines, memory loss, and hearing loss.

As we discuss week after week and blog post after blog post,, eat REAL food.

That keeps it REALLY simple, ensuring the best possible night’s sleep.

That way when people ask you if you’ve heard about the side effects of additives in food, you’ll answer, “Yes, but it doesn’t pertain to me!”

shelli

Warning: this blog post contains a humorous yet thoughtful look at
fear!

We hate to admit it but most of our fears are irrational.

And I’ll even admit that most of my fears are irrational.

On one hand, everyday life just isn’t that dangerous anymore.

Technology, engineering, and modern medicine have eliminated so
many of the things that people used to fear.

Fears rise up in response to perceived threats, and trigger a “fight or
flight” response from us. They evolved as a basic survival mechanism.

Studies show what we fear is fairly universal: spiders,
snakes, heights, public speaking, and death.

As Jerry Seinfeld once said, “According to most studies,
people’s number one fear is public speaking. Number two is death.
Does that sound right? This means at a funeral most people would
rather be in the casket than doing the eulogy.”

We all might agree that one of our greatest, if not THE greatest
fear, is fear of failure.

Whether we are aware of it or not, it can paralyze us and keep
us from taking action, taking risks, and having experiences that
might benefit us greatly.

It’s easier for all of us to stick with what we perceive as
safe, comfortable and familiar.

Yet many times when we choose safety we reinforce fear.

We nurture fear. We let it dictate the terms by which we live our
lives and make our choices.

When we overcome our fears we begin to live.

“He who is not everyday conquering some fear has not learned the
secret of life,” said Ralph Waldo Emerson.

How is fear conquered?

That can be a complicated question that keeps you from ever
actually conquering your fears.

So let’s keep it simple.

We conquer fears by doing what we think we can’t do, again and
again.

Let me give you a personal example.

When I was young, and even to this day, I stutter. Being called
on in class or in any social outing terrified me.

Today however, I seek out opportunities to speak in public. It’s
one of the best ways for me to meet people and let them know who
I am and what I can offer them.

I see fear as a barrier to success.

It can give a small thing a big shadow.

I also see fear as the opposite of faith.

It keeps us stuck in between regret over the past and anxiety about the
future.

These days I’m feeling like very few things warrant the fear
energy we give them. Often we’re running not from genuine threats
but from what we’re imagining.

That’s why my favorite acronym for fear is False Evidence
Appearing Real.

There are many rewards for conquering fear. The biggest one is
the other F word; freedom.

Freedom from anxiety.

Freedom from regret.

Freedom from a life unlived.

Do you think fortune really does favor the brave? I do.

As Marianne Williamson wrote, “Our deepest fear is not that we
are inadequate. Our deepest fear is that we are powerful beyond
measure. It is our light, not our darkness, that most frightens
us. We ask ourselves, who am I to be brilliant, gorgeous,
talented, and fabulous? Actually, who are you not to be? … We
are all meant to shine, as children do. And as we let our own
light shine, we unconsciously give other people permission to do
the same. As we are liberated from our own fear, our presence
automatically liberates others.”

As middle aged women, we have lived enough life to know which
fears are still holding us back.

Air them out, one at a time.

Know them, and work through them and don’t let “false evidence
appear real.”

As for me, I’d much much rather be the one giving the eulogy
than the one in the casket!

What do you think?

shelli

No matter what your sport or what your health and fitness goals are in life, here are 5 perspectives to use that will enhance your experience, guaranteed!

1. Cultivate an Attitude of Gratitude

Be thankful for your body. It’s such a gift to be able to be physically active and see your body support you in your physical endeavors.

You likely put many hours into your training, so sometimes it’s easy to forget and take for granted our body’s response to the load we place on it.

Recall how far you’ve come as an athlete and how much progress you’ve made.

Play golf? Recall how awkward you were during the early days on the driving range.

Swim? Remember when you could barely swim two laps in the pool?

Training for a marathon? It’s taken months of dedication and adaptation as you ran mile after mile.

Sometimes when you stop and realize where you WERE as an athlete and how much progress you’ve made, it’s quite an eye opener.

Think about injuries you’ve overcome, obstacles you’ve busted through and choices you’ve had to make to enjoy an active lifestyle.

None of these are easy to handle, so bring that attitude of gratitude with you as you pursue activities that bring you pleasure and you’ll enjoy them even more!

2. Believe

Believe in yourself.

It’s easy to get discouraged and think you won’t ever reach your goals.

Setbacks happen, it’s normal. Get back in the game and start from where you find yourself and keep going!

Surround yourself with a good community of like-minded people and learn to use their support. They’ll help you stay the course, however, the core belief in yourself must come from you.

3. Understand your Nutrition and Hydration Needs

As an athlete and active woman you should know what your nutrition and hydration needs are. Don’t get caught up in what someone else is doing. You have your own needs.

Also, make sure to learn what it takes for your body to recover. Being smart about your recovery time is essential to keeping yourself training long into the future.

4. Stay in the Moment

I know you’ve heard this before, but it can be tricky to really grasp what it means.

Simply put, stay tuned in to what’s happening with your body. Stay present in both your mind and body to what you’re experiencing. Stay focused on what you are doing and how you’re feeling while you’re exercising, training, or racing.

You can do a body scan asking yourself questions such as: am I feeling hydrated, how is my heart rate, how do I feel?

Think about what you are doing in this moment. Don’t fall into the mental trap of spending too much time in future planning.

For instance, if you’re out for a hike and your thoughts turn to “what am I going to have for dinner tonight?” it’s likely that you’re probably hungry and should take in some fuel NOW!

Staying present fosters a sense of enjoyment and enriches your experience and memory of what you’re doing. It takes practice, so if you’re not already working with this idea, start now.

5. It’s All About the Journey

I know, this sounds like a platitude but it’s really true. As athletes we reach for new goals and experiences. We can be overly result-oriented so we have a tendency to forget to enjoy the journey and focus too much on our improvement or lack of results as a measure of success.

I train many first time marathoners.

The first goal I look to instill in them is that they finish the marathon with a smile on their face.

Their result time for that first marathon is insignificant compared to having a great experience. There is only one first, and I want them to enjoy it and perhaps even think about doing it again. It requires that their mindset focus on the journey!

There will always be rough spots and obstacles to overcome if we’re active and pursue an active lifestyle.

I think these five focuses help us keep one foot in front of the other, doing our best and moving forward.

Your perspective is key to how you’ll experience your life, so add these five to your perspective checklist and let them enrich your active lifestyle!

shelli

Are you up for success? I sure hope so!

Here are some ideas about how to set yourself up for successful, healthy living.

We are all influenced by our environment when it comes to our levels of physical activity and how much and what we eat. Our environment creates what’s “normal”, and so by changing our environment we can increase success.

Eating junk food, not exercising, sedentary living, hours and hours of TV watching or time on the internet; these take away from healthy living.

Here are some ideas and action steps you can take to help your environment lead you to more success:

1. Use smaller plates and cups. Most of us are used to just filling our dish and eating until the food is gone. The smaller plates strategy is a great one that I have been myself for years. It works!

2. If there’s a food you don’t want to eat, don’t keep it in the house. Make it harder to get. Now while I recognize that we do need to make peace with food and shouldn’t be scared of any particular food, I am also a pragmatist. For me, a box of cookies or salty foods can sit in my cupboards forever and not tempt me. Ice cream is a different story! I don’t keep it in my house, and make eating it a special occasion activity done OUTSIDE my home.

3. The flip side to that is if there’s a food you “should” be eating, make it easier to get.
*Sign up for a CSA (community supported agriculture) box so that fresh, healthy produce and/or organic meat is delivered to you.
*Have fresh, healthy whole foods on hand and prepared. You can buy pre-cut vegetables, if that makes eating them easier for you.
*If you don’t want to cook, hire a personal chef. While on the surface that may seem more costly, if you eat better and choose your foods wisely, it may be cost effective and well worth the money. Check it out.

4. Put the television in an inconvenient place and don’t watch it while you eat. Watching while you eat makes you much less aware of what and how much you’re eating. If you find that you’re watching too much and your healthy living rituals are falling by the wayside, cut your cable package down so you don’t have 100 channels. Or get rid of the television altogether. I haven’t watched television in ten years!

5. Park your car farther away from where you’re going. Walk the extra distance. Or sell the car and get a bike. Or commit to walking when you have errands to run within a close proximity to where you live.

6. Join a social group organized around activity: a class, club, or a group that meets for certain events like hiking. Find a workout buddy. Surround yourself with people who are also working on their health, fitness, and nutrition. Organize your social events around activity; get a bunch of friends together in the park for some games like softball or frisbee.

Notice two things about these strategies:

1. They make problematic behaviours inconvenient.
2. They make healthy behaviours convenient.

Knowing and doing are two very different things.

Environment influences us to DO, and will often win over knowledge when it comes to the choices we make.

If your environment needs a tune-up, then get to it and do it. You will progress along your road to successful, healthy living!

Let me know if you try any of these strategies and how they work.

I always look forward to hearing from you!

shelli