Small change, BIG result!

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People always say it's the little things that matter - but can a small change in routine really transform your life? We challenged four readers to find out...

People always say it's the little things that matter - but can a small change in routine really transform your life? We challenged four readers to find out...

POSITIVE THINKING

I was stuck in a rut

Tina Haywood, 46, a secretary, from Hornchurch, Essex, is married to Martin, 47, a black cab driver. The couple have three children Jessica, 18, Jack, 16 and Annie-May, nine.

BEFORE THE CHANGE
"I tended to focus on the negative rather than the positive and felt inferior to most people. Despite a happy marriage and wonderful kids, I felt like I had a black cloud over me. I've also had repetitive strain injury for 18 months and it made my job impossible. I had no idea how I was going to make a living and I couldn't stop worrying."

THE SMALL CHANGE
"I had an hour-long session with life coach Fiona Harrold, who gave me tips on positive thinking. Fiona taught me to replace negative thoughts with positive ones. For example, if I'm talking to someone my usual thought would be, 'I bet they think I'm boring', but instead I told myself, 'I'm interesting.'

"I began having fewer negative thoughts, and after a week I had the idea for Balloonissimo, selling personalised balloons. Halfway through the second week, I noticed for the first time in ages the thoughts going through my head were positive."

THE BIG RESULT
"I'm on my way to being the person I want to be and setting up my own business. From now on, my thoughts will be positive."

MORNING WALK

"Too busy, too stressed"

Kathryn Luczakiewicz, 42, a counsellor, is self-employed and a single mum to three teenagers Alex, 13, Anna, 15 and Dan, 18. She lives in Redcar, Cleveland.

BEFORE THE CHANGE
"I didn't exercise at all because I'm busy, but I know that exercise is a stress buster and as a single mum of three, sometimes my stress levels go through the roof, especially as I run my own business.I don't feel overweight, - I'm a size 12. My aim is to increase my fitness levels and tone up."

THE SMALL CHANGE
"The plan was to do 20 minutes of simple exercise in the morning, such as running on the spot and stomach crunches, and as I'm an early riser with the kids, getting up wasn't a problem. The first two days were easy, but on the third day I was so stiff I could hardly walk.
By the end of the first week the stiffness had vanished and I developed a routine of exercising while watching TV. At the weekends I walked along Redcar beach and in the park at Saltburn. After eight days I had more energy and was able to cope better with stress. I felt stronger and began using hand weights. I noticed I was looking forward to my workout, too."

THE BIG RESULT
"My morning exercise puts me in a positive frame of mind for the day and it's now part of my routine. I enjoy it so much that I'm doing 30 minutes. I've lost 3lbs and my clothes feel looser - without changing my eating habits."

GIVING UP SUGAR

"I ate chocolate in secret"

Helen Radford, 28, a retail make-up artist, has a sweettooth problem. She lives in Huddersfield, West Yorkshire, with her boyfriend Adam, 31, a personal trainer.

BEFORE THE CHANGE
"Every day I ate cake at 11am, sweets after lunch and biscuits at 3pm when I was feeling sluggish. My sugar cravings were so bad I hid chocolate bars at home so I could eat them in secret. Adam was always giving me lectures about my sugar addiction and he was right, especially as I have polycystic ovary syndrome. One of the symptoms is craving sugar, but the more you eat, the more you crave - it was a vicious cycle that I needed to break for health reasons."

THE SMALL CHANGE
"I swapped sugary treats for healthy alternatives like fruit, nuts and berries. The first day was easy, but by day three I nearly cracked and ate a chocolate muffin. I had a voice in my head shouting, 'I want one!' but I ignored it. By day five, I didn't have that 3pm slump. After work, I got more housework done and I had enough get-upand-go left to do a home workout DVD. By the second week, I still had the odd craving, but I could say 'No' without a battle. I also got into the habit of having a piece of fruit or some nuts with a cup of tea, rather than a biscuit or cake."

THE BIG RESULT
"I feel like I've beaten my sugar my addiction, which was easier than I thought. I've lost 1kg, my stomach isn't bloated, my skin looks clearer and my nails are stronger. I have more energy and I'm getting more done. I won't be going back to my old habits."

Mind and Body Fitness for Lifelong Good Health

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Mind and body fitness? Many people who want to get into shape don't realize there is more to fitness than well-toned muscles. There's no shortage of exercise regimes that just promote the perfection of the body, or the idea of fitness as a part of a weight loss plan.

Centuries ago, Western culture lost its focus on the interconnectedness between the body and the mind or spirit, and how each has the power to affect the other. Cultivating a love of movement can help you get beyond the concept of physical fitness as separate from mental fitness - and toward a lifelong program of good health through mind and body fitness.

Whether you choose yoga or another form of movement for exercise, remember that our bodies are made to move to feel good. So when you incorporate regular activity in your life, you're moving closer to overall mind and body fitness. But if you are overweight, this can be more difficult. You can improve your mind-body connection for better mind and body fitness - it's just important to choose realistic fitness options.

You might consider redefining exercise as any activity that unites your mind and body and reduces your stress level. In fact, high levels of stress have been linked to weight gain, and certainly can lead to emotional eating. Finding activities that are both enjoyable and easy to do is important when developing any type of exercise plan.

It's important to be realistic about what we expect from ourselves. Consider your goals. Is 30 to 60 minutes on a treadmill a reasonable time frame at this point in your life? Are you setting yourself up for failure or success when you create this expectation for yourself? Would it be more enjoyable to you to do some stretching and a shorter period of time on the treadmill?

Developing an exercise plan that fits your lifestyle and your desires is critical. Surprisingly, long-term weight loss is linked more closely to whether a person sticks to their fitness routine than to what that routine actually consists of. A routine that is gentle and pleasurable is more likely to lead to the long-term gains you are seeking.

All-or-nothing thinking about exercise leads us to first bite off more than we can chew and then give up all together. Just walk into a gym in the month of January and try to get on a Stairmaster. There's a good chance you'll have to wait in line. But by March or April, there are usually plenty of free machines.

It is also important to tailor your fitness goals to your preferences. Some people like the idea of getting out of the house in the evening and going to the gym. Others prefer staying home and doing a quieter exercise routine after the demands of a stressful day. Either approach, or a combination of the two, can result in improved mind and body fitness.

What is critical is for you to come to know yourself and to take yourself seriously. If you like to be home in the evenings, find things to do in your home or consider an occasional walk with friends or family. If you crave the company of others, head for the gym. Think about what would please you most, and follow your inner voice.

Many people who are preoccupied with food and body issues tend to pay too much attention to the needs of others, while paying too little attention to their own needs. While you may intend to benefit your children with their countless activities, the added stress can cause an imbalance within your family. Can you take a look at your schedule (or your family's) and reschedule some time for yourself? What would it be like to say no?

Long-term weight loss can take time. And we can get demoralized when we don't see immediate results. But remember that maintaining an exercise routine is associated with physical as well as mental well-being. Where has our focus on the numbers on our scale gotten us? Some would say it has taken us to more harsh thoughts, more bingeing and grazing on food, and, ironically, less fitness rather than more.

It may be that the best exercise you can do right now is to throw your scale into the garbage. Focus on how you're feeling with your exercise routine. Is it something you enjoy and can maintain? Is it reducing your stress level and allowing a connection between your mind and body? If so, you'll probably keep it up, and fitness of mind and body and spirit will be yours.

Don't forget how important it is to see your physician before starting any type of exercise routine, and to following his or her recommendations. So try to be gentle with yourself and realistic about how to proceed.

There is tremendous confusion in our society about how to approach health and fitness. You may have tried losing weight before and failed. But consider the possibility that we as a society have not failed at dieting and weight loss. Rather, dieting has failed us as an effective tool for fitness.

Remember that fitness of mind and body belong together, and that exercise is very narrowly defined in our society. So redefine exercise as any activity that reduces stress and connects your mind and body. You'll be more likely to continue your exercise plan and achieve the outcome you're looking for.

Cultivating a love of movement can help you get beyond the concept of physical fitness as separate from mental fitness “  and toward a lifelong program of good health through mind and body fitness.

Be Happy

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Most folks are as happy as they make up their minds to be. - Abraham Lincoln

Some people have the world at their feet and they are still unhappy, while other people in the exact same situation are filled with internal happiness.

Some people with "less" are depressed and unhappy, while other people in the exact same situation are also filled with happiness.

Being Happy

Happiness means different things to different people, but there are similarities that have led scientists to believe that there is much people can do to assist themselves in their personal pursuit of happiness.

Most people who are truly happy have a true sense of purpose in their life. What is your passion and are you living it? For many people, feeling connected to their Higher Power brings them happiness, hope for the future and a sense of purpose.

Happy people generally are giving people. Giving truly does bring the giver joy, if it’s done with a real attitude of giving for the sake of giving. Giving reinforces to the mind that there is plenty.

Happy people are also grateful for the things in their life, and for the people and relationships in their life. Nurture your special relationships with family and friends and think about dumping negative relationships that do nothing except bring you down.

Optimism doesn’t come naturally to some people, but the happiest people are optimists, always looking on the lighter and brighter side of life. Take it easy on yourself-lighten up!

If you are online often, have a joke-of-the-day sent to you. Don’t be afraid to laugh. Laughing releases endorphins in your brain that make you truly happy-as does exercise.

Consciously look for the bright side in every situation throughout the day instead of instantly thinking something won’t work, think about how it could.

Grattitude

Being grateful is one key to happiness. Being grateful for what we have sets up our mind to receive even more. This is how we develop an Accumulative Consciousness. It really is true. All gain is the result of an Accumulative Consciousness. All loss is the result of a scattering Consciousness.

Be mindful of how blessed you are. Got a job? Be grateful. In a good relationship? Be grateful. Being grateful will lead to happiness every time.

Even if we are so deep in the black hole of unhappiness, we should act grateful until we are truly grateful, until we convince ourselves how good our life really is.

A good way to do this is to get spriral bound notebook and daily writing down all the things that we have. Eventually, we will convince ourselves that life really is good and our happiness will increase. This will also "attract" more good  things into our lives.

Be True To Yourself

Examine the situation you are in and ask yourself: Is This What I Really Want?

If the answer is no, then ask: Why?

Being dishonest with our motives in life does not lead to true happiness. Happiness is not something that we should go looking for. Happiness is something that naturally follows us around when we are being True To Ourselves.

Anxiousness....Morning Tea with InspireMany

-gettyimages

With God on my side...I can do anything!

Good morning Family!

I know that statement is easier said than done.  We always here it...leave it in God's hands...its alright baby...but does that really comfort you?

How do you deal with anxiousness? What is the root?

Quick story: Yesterday, someone "pulled my card". Pretty much said I wasn't doing my job.  I felt a feeling of sadness for a spot of time.  And then I said my God is greater and i've been through worst. So guess what...just get the job done.

At the end of the day...what is the worst this that can happen to you...seriously?

I choose to stare fear in the face, despite what the situation may look like I have taken to heart that God truly has my back.

As ive been reading the Bible from cover to cover I notice a theme.  Any time God's people came up against a new adversity...He would remind them of where they came from and what they have overcome.  YOU ARE AN OVERCOMER! I know that you have been through many trials, tribulations, setbacks, etc....BUT YOU ARE STILL STANDING.

Your life is a testimony...

After I have my "pity party"...I have a praise party.  Praising God in advance for what he has done and what He will do.  I turn on Pandora-Kirk Franklin station and jam to music to Fill my cup.  Read my devotion and ask how does this apply to my life today.

What helps you?

Set up your system for the next time you get anxious....Wipe away Worry Today.

From the heart,
Coach Cass

Is your aim too low? Morning Tea with Inspire Many

Morning Family!

This weekend was busy but beautiful!  I watched "For Colored Girls"- amazing to see the actors portray such emotion.  That is all I will say, since I know many have yet to watch it. I spent time with family and friends from near and far.  Amazing.  The more and more I reflect, the more and more I can say...I love my life.

Today's Quick Topic: Is your aim too low?

Couple weeks ago, I went to the gunrange for the first time.  I was sooooo nervous, had no idea what I was doing. Shaking holding such a powerful device in my hands. I learned that when my aim was too low that I would not hit the target.

I read an article over the weekend stating that 72% of black women are unwed.  I have seen this phenomenon in the news over and over throughout the year... how does that make you feel? I know many now have a fear of...well since that's the ratio...I'll just settle for whatever comes my way. Or he treats me good enough or I just have to share him with a few other women.  Is your aim too low?

I know people who are miserable on their job...yet they go every day...doing the same thing over and over again..thinking at least I have a job...what about your dreams/ passion? Is your aim too low?

Where is your aim too low? How are you selling yourself short?

You were fearfully and wonderfully made by God.  He created you in His likeness.  You deserve the very best in every aspect of your life.  My question is your aim too low?  Are you settling in your relationships-allowing people to treat you however they want because of _________________(you fill in the blank)/ job because________________/ or your health because____________________?


Life is too short to settle for unhappiness.  What makes your happy? Strive for it.  You are in control of who you surround yourself with and what you do everyday.

A wise man once said: Success is hidden in your daily agenda.

What are you aiming for today?


Much love & Many Blessings,
Coach Cass


Register for our next event:  Avoid the Christmas 15: Join the Maintain Your Weight Holiday Challenge!

Contact me for a free coaching session. coach@inspiremany.com

Ever been scared? Afternoon Snack with Inspire Many

Hello Family...

It is a coooooool day in Florida.  Now, I am originally from NY but I have resided in Sunny South Florida for 10 years...I like the heat!  there is my 2 cents ;) Thats for all my family from NY who say but your from New york Casandra!

Today's Topic: Have you ever been scared?

Was there ever a time that you have been scared or worried... up late at night...queasy...worried about an outcome or action.  So scared that it made you immobile/ unable to move?

I've been there.  Today I had to minister in dance at my church and for some reason I was shaking...All I could think was pllllleeaasseeee don't mess up!  I had practiced...I knew the step...but I just could not shake that feeling! Have you been there?

When it was time...
I stepped out in front of the congregation..nervous...jittery...fear...

I asked God to take care of me...

The music began and I moved with it... giving God praise for all He has done for me... Losing myself in melody ...all movements flowing perfectly...

before I knew it the 2 songs I had to minister to...were over...

Amazing! I made it...I didn't die...I didn't mess up...All was well...So what was the point of worrying??

There was none!

Has there ever been a time that you worried yourself sick over a situation then it all worked out....

I ask that you begin to erase that worry now...

The next time you get scared/ worried...understand that God has your back.  Repeat the words God is in control.  His will be done.

God know what's best for you. And everything happens for a reason.

I want to know how it goes.  Free yourself! Fly above :)

Much love & Many Blessings,
Coach Cass

Why Vote? Morning Tea with Inspire Many

Morning Family!

This is a beautiful morning that the Lord has made! Are you rejoicing and glad in it?

Today's Quick Topic: Voting

-picture provided by gettyimages.com

I remember learning about a time where blacks were 3/5 of a person and were sold or traded like livestock... A time where they could only speak if spoken to and had to sit in a marked "coloreds" section.

Our ancestors fought day and night to be free in a world that was against them...yet still many sit in their beds and watch the world pass them by.  Complaining that nothing is getting better but they don't do anything about it!  What happened to the FREEDOM Fighters!  What happened to those who stood up for their rights and the rights of others.

Make your opinion and your voice be heard today!

Get out there and Vote!

Much love,
Coach Cass

Do you want Peace in your life? Morning tea with Inspire Many

Fabulous Morning Family!!!!

I can tell you that I had a great time this weekend!  Worked hard and played harder hahaha.  I realize life is wayyyy too short to be miserable.

I'll tell you a shortcoming of mine.  Tell me if this has ever happened to you.  You treat a stranger better than you treat loved ones.  Always giving, careful, understanding, catering to a new person...but to the old ones...they "should" know where everything is and how to get it.

I'm committing to DO BETTER.  I'm guilty of this...so I dare you to join me in my challenge.

Be Kinder to those close to you.

#1 At the end of the day when you see a loved one...before starting out with what went wrong in your day. Start out with what went right.
#2 Enjoy their company. Ask them "what went right about your day?"
#3 Smile.

3 simple steps to begin with.

Today's Topic is Peace!

Do you really want peace in your life?

How many times do you pick up the phone to repeat "drama"..ie Girl let me tell you what happened or did you hear??

Stop yourself next time and ask is this helping the person on the other end grow?

I know it is good to have someone to discuss troubles with.  All I'm saying is to balance it out.  Look at your negative and positive conversations as withdrawals and deposits in a bank.

If you deposit positive conversation into the bank of mom/Sally/ Taquanda ;) you know that you can withdraw a little something.

But if majority of the time you are withdrawing with negative conversation....know that soon enough there will be tooooo many overdraft fees and the bank may close down and move without sending you a warning.

Value the people in your life. (I'm talking to you and to me).

Because you never know when they just may not be there anymore.

One of my goals for 2010 is to read the Bible from cover to cover.  So far I have truly learned that if you follow the simple guidelines set...Life would be peaceful.

Think about it.  If you were not sleeping with multiple people, drinking excessively, stealing, lieing, cheating but your mind was renewed in the Word everyday and you treated others with unconditional love and kindness... Life would be peaceful.

No baby momma/daddy drama/ no Jealousy/ no disease/ no accidental words of hurt/....so many things I can think of ....


Be better.  Begin the think of what you can do to create Peace in your life.  I'd love to hear what you come up with.

Write comments below or email them to info@inspiremany.com

Much love & Many Blessings,
Coach Cass

Register today for our Avoid the Christmas 15: Join the Maintain Your Weight Holiday Challenge!