Archive for “Live an Authentic Life” Category

Starting the New Year with Momentum: Innovative Analysis for Effective Goal Setting

Posted on: December 27th, 2012 by CoachEllen No Comments

Last year at this time, I shared my yearly reflection and goal setting process; Reflecting Back, Projecting Forward, in my last blog of 2011. It’s a ritual I have been doing for over a decade in which you learn from the past and feel empowered by the visual expansion and planning for the future. It becomes more powerful each year as you can see more growth and momentum-so excited about sharing this with you! I’ve updated the content and am resharing, along with offering a FREE workshop on the process!

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Tools to have handy: Your 2012 day planner and two sheets of paper plus something with which to write. If you have a holiday letter that highlights your year, have that on-hand as well. You can certainly do this online if that works better for you-I prefer holding the pieces of paper and the process of hand writing…it’s more tangible to me that way!

Reflecting Back: Start with looking back at the past year and write down on the first sheet of paper everything that impacted you. Organize it into sections with headings (suggestions below to get you started!) You’ll want headings that will be meaningful to you-which will allow you to view the year as a whole and analyze its essence. This will be your foundation for the next step.

Projecting Forward: Now, write down the same headings on the second piece of paper and add new ones (if appropriate) that you want to include in 2013. Review your first sheet (Reflecting Back). Fill in line items under each heading. What do you project for 2013? What stands out as a priority for your attention in the coming year? I love seeing all written down, so I can clearly analyze the data and set goals for the New Year!

Your Reflecting Back on 2012 (and Projecting Forward on 2013) might look like this: (these are all headings and will have multiple line items under them).

Work/Income Friendships Health/Nutrition

Training Social Exercise

Professional orgs Visitors Wins

Technology Travel Personal

Now, put it to work! Effective goal setting happens when you’ve done your homework. Use the data to map out your goals for 2013. They should be MUCH clearer now!

Hope this helps you with your 2013 goal setting! Please share your questions and comments below. What worked? What tweaks did you add to make it yours? What questions do you have? I’d love to support you in any way that I can! As a special gift, I’m offering a FREE workshop on Saturday, December 29^th at 12:00 pm EST. Please email me at ellen@yourtransformationcoach.com to register. The call-in details will be sent to you upon registration.

Wishing you a very happy New Year…may your life flow easily and be full of JOY in 2013!

Ellen Thomas, founder of Your Transformation Coach, is passionately dedicated to helping people banish craving forever and reach their perfect weight. Her philosophy: Why wait? Every moment of your life has significance. Don’t waste another second not experiencing the true meaning in your life! A military spouse with an MBA in International Marketing, she is multi-lingual, an avid runner and loves to travel. She currently lives near Stuttgart, Germany with her husband Michael and canine running coach Bella. Learn about her January Transformation Boot Camp here.

Tags: effective goal setting, Ellen Thomas, free workshop, goal setting, Your Transformation Coach
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Looking in the Mirror-is that REALLY Me?

Posted on: September 5th, 2012 by CoachEllen No Comments

Recently, I’ve been looking in the mirror and seeing something unexpected. The new me. The thinner, leaner me. The new normal. Getting more used to it each day and loving it!

Wow! What a wonderful feeling! I’m seeing leaner legs, a more slender face, my cheekbones have made an appearance and my clothes are much more comfortable. It’s taken a bit of getting used to…but what a joyful experience, right?

Want some of this great stuff? Here are three tips to get you started:

1. Reset your bar and rediscover the new normal. Change your beliefs so you accept and embrace the new you. Don’t chase this fabulousness away with sabotage. Know that you totally deserve to be slender, healthy and toned. And you do!

2. Set smaller, attainable goals with a long-term goal in mind. Consider where you really want to be and then break it down into manageable, genuinely attainable pieces. Then, reassess your long-term goals; setting another short-term attainable one each time you reach a milestone. Make sure you celebrate the milestones, too!

3. Be happy where you are and excited about the future. Pat yourself on the back for your accomplishments. Love yourself and be joyful where you are; RIGHT NOW. Be full of yummy anticipation for your future self without being attached to the fact that you aren’t there yet.

This week, I challenge you to set realistic weight loss expectations with short and long-term goals. Consider what steps you can take to support yourself and then implement them! What’s holding you back?

Are you ready to slip into your skinny jeans? What would you like to be doing differently? How will you accomplish that? Can’t wait to hear! Please share your thoughts below or email me at ellen@yourtransformationcoach.com.

Think it’s time for some fast track results? Click here to schedule a complimentary 30-minute consultation.

Ellen Thomas, founder of Your Transformation Coach, is passionately dedicated to helping people live their authentic life NOW. Her philosophy: Why wait? Every moment of your life has significance. Don’t waste another second not experiencing the true meaning in your life! A military spouse with an MBA in International Marketing, she is multi-lingual, an avid runner and loves to travel. She currently lives near Stuttgart, Germany with her husband Michael and canine running coach Bella. Catch a sneak peak of her upcoming webinar Ten Keys for Living Outside of the Box here.

Tags: Authentic, belief, believe, bridge to belief, changing beliefs, Coaching, create positive energy, Ellen Thomas, fit, healthy, Healthy Living, healthy weight loss, holistic coaching, holistic health, holistic treatment, Law of attraction, Life Coaching, positive energy, positive thoughts, Relationships, slender, successful life, toned, Transformation, Transformation Coaching, weight loss, Your Transformation Coach
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Filling Up the Black Hole…with Purpose!

Posted on: August 18th, 2012 by CoachEllen 2 Comments

I was traveling for a couple weeks last month in the US and one morning splurged on a Denny’s breakfast. You know the kind that comes on TWO separate plates with eggs, bacon, hash browns AND pancakes. Called the Great American Grand Slam; it was a deliciously decadent concoction of blueberry pancakes topped with strawberries, cream cheese icing and whipped cream. And, can you believe it, I’m still losing weight!

How can this be? Let me tell you the good news: When you are taking massive action (employing multiple strategies), you can eat what you want and be at your perfect weight (or reach it and stay there!). The best part is the wonderful AHA I had: I realized I am fulfilled by purpose-I don’t have a vast black hole to fill…I’m doing what my heart desires; my life purpose, so I am ON Purpose…and don’t need to stuff myself with food to satisfy the void. Nice!

Sound intriguing? Here are three tips to get you started:

1. Discover and follow your purpose. If you don’t know what it is yet, then it’s high time to start! What really makes your heart sing and fills you with JOY? When are you the happiest? When does everything feel clear and decisions are easy?

2. Take pleasure from making good, healthy choices; food and non-food! Explore alternatives to your current foods and activities. Let go of the belief that you need to eat certain foods and amounts at specific times. For example, try eating an appetizer rather than a main course for lunch or dinner. Soothe yourself with a bath or a long walk. Set strong boundaries, feel good about them and hold to them. Give yourself permission!

3. Take massive action. Cover multiple bases without waiting to see if one tiny tweak works. I’m all about leveraging! Try some or better yet, ALL of the following: Drink tons of purified water, make healthy choices (most of the time; ya gotta have fun, right?), say your affirmations over and over, visualize, let go of your attachment to food (and especially the belief that it makes you fat!), partner with someone who will keep you accountable and can identify the bits that you are probably missing and should be doing, use nutritional supplements to detox and keep things humming and be as active as possible.

This week, I challenge you to explore the ways you can be ON PURPOSE. Not doing so no longer serves you. Consider what steps you can take to support yourself and then implement them! What’s holding you back?

Think it’s time for some fast track results? Click here to schedule a complimentary 30-minute consultation.

Shopping in my Closet-YIPPEE!!

Posted on: July 3rd, 2012 by CoachEllen 14 Comments

This weekend I’ve been indulging in a bit of decadence…shopping in my closet! Yep, it’s surprising what you can find in there…clothes that haven’t seen the light of day for eons but you’ve been holding on to them in the hopes that they might fit again some day. Can you relate? Well, that exciting moment has arrived for me recently; let the celebration begin!!

Have you ever noticed how most of us end up putting on a few pounds each year and don’t really become aware of it until we try on something from a past season only to notice that it feels snug? Perhaps it shrunk at the drycleaners? Ha! Ever experienced that?

Well, I sure have! And if you’ve been searching for a solution, I’ve got some great news! I’ve been honing a new “system” and making it turnkey so I can share it with all of you. Had to test it on myself first to be sure it would work. The key is for it to be fun, effortless, effective and lasting, right? Anyone interested in fitting into their skinny jeans? If so, try these three tips on for size… (ouch! sorry for the pun!):

1. See yourself as slender, healthy, fit and toned. Really feeeeeel it! Imagine it. Totally believe it. Keep going until it feels REAL. Our mind is a super-powerful tool when used properly. We just need to change our beliefs to ones that serve us.

2. Set up an accountability system. Get support by teaming up with a like-minded friend, get a system in place or hire a coach. The key to being successful is to be consistent, and c’mon, let’s be honest here; most of us are not self-motivated enough, so we need some gentle (or not so gentle) nudges.

3. Choose the right fuels to erase cravings and speed up metabolism. Make sure your body is getting what it needs, so it can do the job it is supposed to do. Your body should be burning efficiently 24/7 and you shouldn’t have to “diet”. I’ve been eating what I want; craving-free and full of energy! Healthy weight loss doesn’t have to be difficult.

This week, I challenge you to reclaim your rockin’ body. Consider what steps you can take to support yourself and then implement them! What’s holding you back?

Think it’s time for some fast track results? Click here to schedule a complimentary consultation.

The Mirror Image: Life on the Flip Side

Posted on: June 19th, 2012 by CoachEllen 10 Comments

Have you ever noticed how mirrors offer opportunities for interesting perspectives…how they allow us to see the same or is it the opposite that we are viewing? Is it an alternate universe? Perhaps future possibilities? The “flip” side?

Let’s consider the following:

1. Do we see what we WANT to see when we look into a mirror? What can we learn from this? Is it a good thing or a bad thing to see what we want? Following the Law of Attraction, we understand that we create with our thoughts and it’s OK (to a certain degree!) to fantasize and dream rather than dwelling on “what is”.

2. People are mirrors-we see in them that which we don’t like in ourselves. Ever notice that some people really push your buttons? If you are open to it, take a closer look, and you’ll find a piece of yourself that you don’t particularly like. Hmmm…so how does this serve us? Try accepting the person and working on the facet of you that needs tweaking.

3. And then there’s the car mirror; we look behind us and see the past. Do we live with blinders on? Are you stuck in the past or wouldn’t you rather be laser-focused on the future? Let it go, move forward and create a new reality.

This week, I challenge you to be the authentic person you are meant to be. Consider the mirrors that appear in your life. Banish any negative, catty, hateful thoughts. Keep working at being happy for others and wanting the best for them. You’ll be amazed at how these simple steps will shift the relationships around you.

Into which mirrors are you looking? What would you like to be doing differently? How will you accomplish that? Can’t wait to hear! Please share your thoughts below or email me at ellen@yourtransformationcoach.com.

Tags: Authentic, Coaching, create positive energy, Healthy Living, holistic coaching, holistic health, holistic treatment, Life Coaching, positive energy, positive thoughts, Relationships, successful life, Transformation, Transformation Coaching, Your Transformation Coach
Posted in Coaching, Healthy Living, Live an Authentic Life | 10 Comments »

Competition: Being a Winner Doesn’t Mean You Always Come First

Posted on: May 10th, 2012 by CoachEllen 12 Comments

Do you feel like you need to WIN all the time? Hello! Who doesn’t like to win? I sure do! However, let’s consider what kind of energy is present when you have to do “better” than someone else. I’m not saying it isn’t good to do your best and be the best you can be. I am totally a fan of that! But, at the price of someone else losing? Yuck! That’s not the kind of energy you want swirling around you, is it?

So, how do we win and let others win, too? The true WIN-WIN?

Try these simple tips:

1. Be self-confident; you don’t need to outdo the Jones’… Be satisfied with what you have now and filled with the joy and expectation of what you want blossoming (as if you already have it, not from a place of lack or envy). Appreciate what others have and be happy for them. It gives you the contrast you need to know what you do and don’t want, so you can attract what you desire. This is an abundant Universe and there is enough for everyone!

2. Intend the highest good outcome for all. When you think about a situation or start a new endeavor, wish for the highest good for all involved, rather than to do “better” than everyone else. And, if you don’t “win”, be a good sport and happy for the other person. Filling yourself with remorse and jealousy is poisonous and won’t get you the results for which you yearn.

3. Let go of attachment to results. Remember when you were young and playing with magnets-and how the two with the same polarity wouldn’t touch, no matter what you did? Same here! The more you push (resist), the more you push what you desire in the other direction. Translation: When you let go of your attachment to the results (let go of resistance), you make room for the good stuff to happen. Nice, huh?

So, is it time to say goodbye to the need to win all the time? In the whole scheme of things, it doesn’t matter who was right or got there first. What matters is how much you care, how honest and genuine you are, how much you cheer others on and want the best for them; the highest good. Then, what you want will flow to you naturally…as well as to everyone else. And, isn’t that what we really wanted all along?

How do you compete? What would you like to be doing differently? How will you accomplish that? Can’t wait to hear! Please share your thoughts below or email me at ellen@yourtransformationcoach.com.

The Missing Link: Manage your Attention and Achieve your Goals!

Posted on: April 23rd, 2012 by CoachEllen 2 Comments

Ever wish you knew the missing ingredient that is keeping you from achieving your goals? Could it be connected to the fact that most of us are constantly stopping to measure our success? But what could be wrong with that? We need to know where we are, right? Yes…but it turns out that putting too much attention on where you AREN’T, rather than on where you want to be, is most people’s downfall. When we turn our focus on what we don’t want, guess what happens? We get what we don’t want. The Universe does what we ask!

So, how do we change the outcome and get the results we want? It’s not actually that complicated; it’s just a tweak where you are putting your attention. When you notice that you are thinking about what you DON’T want, acknowledge it (without placing blame, thus adding more negative energy), and shift to thinking about what you DO want. The Universe will respond by sending you all sorts of synchronicities to help you along the way…but it is up to you to notice them and to leverage them to get where you want to go. Think of them as little signposts or breadcrumbs that illuminate your path. Next week, I’ll share some tips on how to easily shift your focus.

How do you monitor your achievements? What would you like to be doing differently? How will you accomplish that? Can’t wait to hear! Please share your thoughts below or email me at ellen@yourtransformationcoach.com.

Suffering from Resolution Hangover?

Posted on: April 16th, 2012 by CoachEllen 13 Comments

OK, so here we are, well into April…almost four months have flown by, haven’t they? How are things progressing with your New Year’s Resolutions? Ummm, yep, remember them? I’m talking about those goals for 2012 that you made last December… Do you find yourself waking up every morning with a smile on your face and a feeling of satisfaction and success, or are you suffering from a resolution hangover after four months of hibernation and spinning your wheels?

Kudos to you if it is the former! And, no worries, if it is the latter. The year isn’t wasted. You can still pick up where you left off and here’s how:

Bring out your list (yes, NOW) and take a serious look at where you are and then consider where you want to be. For most of us, our desired goals fall into the following categories:

Am I healthier?

Am I slimmer?

Do I have less stress?

Am I more organized?

Do I have a vibrant, lucrative career?

Do I have loving, intimate relationships?

Now, consider what you want to change. What is your plan? Are you on track? If not, break your goals down into smaller bites (tasks) and set your timelines accordingly. Write everything down in your day planner and stick to your schedule. Work your plan and your plan will work!

Choice is such a wonderful gift! We can choose what we think and do every single second of our lives. Translation: You can change course ANYTIME!! How cool is that?

How are you progressing with your goals? What would you like to be doing differently? How will you achieve that? Can’t wait to hear! Please share your thoughts below or email me at ellen@yourtransformationcoach.com.

Ellen Thomas is the founder of Your Transformation Coach and is passionately dedicated to helping people live their authentic life NOW. Her philosophy: Why wait? Every moment of your life has significance. Don’t waste another second not experiencing the true meaning in your life! A military spouse with an MBA in International Marketing, she is multilingual, an avid runner and loves to travel. She currently lives near Stuttgart, Germany with her husband Michael and canine running coach Bella. Catch a sneak peak of her upcoming webinar, Ten Keys for Living Outside of the Box here

Getting back in the Saddle Again…

Posted on: April 6th, 2012 by CoachEllen 7 Comments

I frequently hear (and you probably do, too) that someone can’t run any more (or can’t golf or bike or play tennis, etc.) because it causes them pain. They blame it mostly on getting older and accept it without a fight. They think they can’t workout anymore because of these aches and pain in their knees or other joints. Really?

C’mon! This doesn’t need to be the case for anyone! I put my foot down (no pun intended!) and refuse to be limited…and you should too! In fact, this is one of the reasons I am a coach today…because I refused to accept that the way I was feeling was normal. So I did research and used myself as a guinea pig (so to speak!). And, to my delight, I discovered that it WASN’T normal to feel that way and I figured out how to heal myself.

For example, I recently got plantar fasciitis from running. My own fault to begin with since I had been wearing high heels and walking 1-2 miles a day in them AND not stretching properly at the end of each day. So, no wonder that when I went to run at the end of a long high heel wearing week, I ended up with plantar fasciitis. Since I’d had it before and had figured out how to nip it in the bud, I took massive positive action. (keep in mind that I start with a good foundation of health by getting the right nutrients into my body so it can do its job and heal):

1. I applied ice packs for 20 min on and 20 min off all weekend long for the first weekend.

2. I took Traumeel tablets (under my tongue) and used Traumeel cream 4 times/day on my feet. I originally found this in Germany, but have seen it at Whole Foods and other good health food stores in the US. You can find it online as well. It can be used daily to minimize swelling virtually anywhere on the body. This is homeopathic, so for best results, don’t have mint, coffee or chocolate within 15 minutes on either side of taking it orally.

3. I started stretching several times/day and rolling a golf ball under my foot (stimulates blood to the area and promotes healing. If it hurts when you do it, you need to do it).

4. I visualized myself (especially my feet!) as vibrant, active and healthy.

5. I got out and power walked after the first weekend so I was keeping things moving.

6. I wore sensible shoes for a couple weeks. This was the most challenging part for me!

So, in a matter of two weeks-I went from pain to gain…and am now running consistently and pain-free again. Woohoo!

What’s keeping you from getting back in the saddle? How could you look at it differently? What would you like to be doing again? Can’t wait to hear! Please share your thoughts below or email me at ellen@yourtransformationcoach.com. Think outside of the box and let’s get out and MOVE!

Getting It All Done, With Grace!

Posted on: March 29th, 2012 by CoachEllen 10 Comments

Let me start off by telling you a bit about myself. I’m a military spouse (translation: I have honed my packing and planning skills, have lived in lots of interesting places and have learned to seize the moment since we don’t know how long we may be in one place!). I dive in right away, making friends, learning the ground (including language and culture!) and getting involved. Currently, we are living
in the darling medieval town of Esslingen, near Stuttgart, Germany. In my blog, I’ll be sharing from my life here in Europe, as well as tips and techniques to help you live your authentic life NOW.

I developed my transformational coaching practice, Your Transformation Coach, so that I would be able to move seamlessly when we change locations (as long as I have internet, I’m good to go!). In a nutshell, I help people to live their authentic life NOW… so they can move forward in joy and happiness. My philosophy: Why wait? Every moment of your life has significance. Don’t waste another moment not experiencing the true meaning in your life!

I help other people because I don’t want anyone to suffer like I did. I spent many
years riding the roller-coaster of chemical imbalance, holding on for dear life and knowing that there must be something better… I was determined to unravel the mystery and solve the puzzle…and I did! Yippee!! It was an amazing journey that allowed me to learn not only how to heal myself, but how to guide others to do the same. Being able to
do this truly fills me with joy.

In the coming weeks, I’ll be blogging about getting it all done with grace and I welcome
you to join in and share your thoughts. For now, I invite you to accept the following
challenge:

Take a few minutes today to carve out time for yourself EACH day for the rest of the month. It doesn’t have to be an hour; even five minutes just for YOU!

Here are some ideas to get you started:

Make yourself a latte with TONS of foam and savor every drop!
Take a walk outdoors, noticing and soaking in the beauty around you.
Start a journal (or get back into the daily habit!). Treat yourself to a beautifully bound one to enhance the experience.
Meditate-you can find some meaningful and inspiring CD’s in metaphysical bookstores or online.
Read your affirmations. Don’t have a current list; create one!

Please share your comments below! Were you able to find the time to prioritize
YOU? How did it feel? What did you do-something from the list above or something
equally relaxing and rejuvenating? Can’t wait to hear!

Ellen Thomas, founder of Your Transformation Coach, is passionately dedicated to
helping people live their authentic life NOW. Her philosophy: Why wait? Every moment
of your life has significance. Don’t waste another second not experiencing the true
meaning in your life! A military spouse with an MBA in International Marketing, she
is multi-lingual, an avid runner and loves to travel. She currently lives near Stuttgart,
Germany with her husband Michael and canine running coach Bella. Catch a sneak
peak of her upcoming webinar Ten Keys for Living Outside of the Box here with password ytcsneakpeak.