Time for a progress check

I think July is a fabulous opportunity to review your progress with goals or intentions since the start of the year.It is so easy to get stuck into the endless cycle of routine and not review and ‘tweak’ any areas that you may feel need it.

I believe that in order to maintain and keep the momentum going, toward getting what you want,  it is essential to review your progress  regularly. After all, how will you know you have made progress if you don’t monitor it!

Living a conscious life is all about taking responsibility  making choices, and reviewing and tweaking as needed.

I have created a few questions to get you started, so grab a cuppa, find a quiet place and lets get going!

  • List goals or intentions  set at the beginning of the year.
  • Progress I have made on my goals or intentions
  • Do the goals or intentions still fit with where I am heading in my life?
  • If not, create another set based on where you are now.
  • My wins successes and acknowledgements since the beginning of the year.
  • Significant insights or realisations since January.
  • How have I changed personally so far this year?
  • What I didn’t achieve and what stopped me.

Use this list of questions to stimulate your thinking, and use the answers to tweak or change the intention for the next six months.

Are you Facing an Empty Nest?

 

Have your kids recently left home, and all of a sudden you are asking yourself what next??

Maybe you’ve been at the same job for years now, while the kids were home, and find yourself bored and feel undervalued, but don’t know quite where to start to change it.When your youngest finally leaves home it can be a great time to review how you want the next stage of your life to be.

Survive to Thrive in 8 weeks is an exciting new online program designed to help you navigate the exciting times ahead.

Consider Maria:

Maria is 51 year old professional woman, whose youngest son Michael has just left home for University. Maria has been very excited about her son’s future, but now that he has gone, she feels bereft, unsure of her own future. She knows she should put some plans in place to get herself moving, look for a new job but she just cannot seem face this. Each week that goes by her confidence decreases and she feel like her whole focus has gone. The house is empty, the cupboards stay full, and the food bill has dropped dramatically!’

Maria’s situation is very common.If you feel like Maria, I promise you your situation is not unique. And more importantly – your situation is NOT hopeless.

 Survive to Thrive in 8 weeks

 is an easy to use online program designed for women just like you.

this innovative new program will teach you new ways to look at your future.

Click here to read more detail.

Survive to Thrive comes with a 100% money back guarantee, so you cannot lose,

And you get a 7 day FREE TRIAL

You just can’t lose!Your future just got clearer!

Create More ‘Me Time’

Every now and then it is helpful to go back to basics.It is so easy to get caught up in the cycle of rush rush rush with no time for yourself, no time to plan, no time to relax, no time for anything except the hurly burly rush that is life in our busy world. Meeting everyone else’s needs at the expense of your own, is often part of the psyche for women in our society.

It is only when ‘something’ happens to snap you out of your ‘time poor’ trance, that you realise that you have been caught up in this cycle. You feel like you are on a treadmill and the stop button is stuck in the ”on position…

If you are lucky, the ‘something’ might be a minor health scare, perhaps slightly raised blood pressure, or it could be something much more serious, like a heart attack, which is rather more dire. ( heart disease is one of the leading causes of death in women over 40)

Often, what happens is that it all seems overwhelming and too big to try and change, so you don’t know where to even start.

No ‘me time’ is a common challenge with women whom I work with. I teach ways to create an action plan around how you can achieve more time for yourself, and then come up with ways to make it happen.

So what can you do starting today to create a better balance for yourself?

Action questions:

  • How much time do you have in your life that is just for you?
  • How can you create more time for yourself.
  • Before you say ‘I just haven’t got any time, I am so busy at work and I just can’t change that,’ think about the consequences of not making time for yourself.

Often these consequences show up as increased stress, tiredness, poor concentration, and increased risk of ongoing health problems.

Here is your challenge: Over the next few days, take some time out for yourself and grab a pen and paper, or better still, use your journal:

Make a list of your top ten activities, that you are currently not able to enjoy due to lack of time. (you know those things you used to do that you just can’t seem to find time to do now…)

Commit to making time to include some of these in your schedule for the next 90 days.

Change does not happen spontaneously. You need to commit to the change and take action.

How committed are you?

What action will you take today to make this happen?

Your overall sense of well being will improve significantly and this will have ongoing benefits for your health as well.

Love to hear your thoughts,  comment in the box below to let me know what you are willing to commit to and how you will do it.

 

Are you facing an Empty Nest?

 

Have your kids recently left home, and all of a sudden you are asking yourself what next??

Maybe you’ve been at the same job for years now, while the kids were home, and find yourself bored and feel undervalued, but don’t know quite where to start to change it.When your youngest finally leaves home it can be a great time to review how you want the next stage of your life to be.

Survive to Thrive in 8 weeks is an exciting new online program designed to help you navigate the exciting times ahead.

Consider Maria:

Maria is 51 year old professional woman, whose youngest son Michael has just left home for University. Maria has been very excited about her son’s future, but now that he has gone, she feels bereft, unsure of her own future. She knows she should put some plans in place to get herself moving, look for a job but she just cannot seem to do this. Each week that goes by her confidence decreases and she feel like her whole focus has gone. The house is empty, the cupboards stay full, and the food bill has dropped dramatically!’

Maria’s situation is very common.

If you feel like Maria, I promise you your situation is not unique. And more importantly – your situation is NOT hopeless.

Survive to Thrive in 8 weeks 

is an easy to use online program designed for women just like you.

this innovative new program will teach you new ways to look at your future.

 Click here to read more detail.

 Survive to Thrive comes with a 100% money back guarantee, so you cannot lose,

 And you get a 7 day FREE TRIAL

You just can’t lose!Your future just got clearer!

 

The Magic of Clarity

Recently I had the opportunity to try out contact lenses for a day. What an enlightening experience! I literally walked around all day, seeing the world with new eyes. It was like magic! Everything I looked at was crystal clear, suddenly I could read street signs, and see people’s faces without having to be up close and personal! For me it was so exciting. Don’t get me wrong. I certainly do not have a problem with wearing glasses, my frustration comes when I take them off and can’t find them again, because I cannot see them!

My experience reminded me of the magic of clarity. That magic that occurs when you ‘know’ exactly what you want. You are crystal clear in your mind, no wavering , no hesitation, you just ‘know’.

Unfortunately this ‘knowing’ can be subdued by years of ignoring it, not listening, and by learned patterns of behaviour than tell you that what you know is not that important. That other people ‘know’ better than you, what is right for you.

Learning to recognise and listen to your own knowing takes practice. It takes persistence and learning to trust in yourself, so that in time you learn to take action on what you know is right for you.

This week, become more aware of your own knowing, whether it is a feeling or a little voice, that tells you you are on the right track, and take action based on this.

 

Are you facing an Empty Nest?

Have your kids recently left home, and all of a sudden you are asking yourself what next??

Maybe you’ve been at the same job for years now, while the kids were home, and find yourself bored and feel undervalued, but don’t know quite where to start to change it.

When your youngest finally leaves home it can be a great time to review how you want the next stage of your life to be.

Survive to Thrive in 8 weeks is an exciting new program  designed to help you navigate the exciting times ahead.

Consider Maria:

Maria is 51 year old professional woman, whose youngest son Michael has just left home for University. Maria has been very excited about her son’s future, but now that he has gone, she feels bereft, unsure of her own future. She knows she should put some plans in place to get herself moving, look for a job but she just cannot seem to do this. Each week that goes by her confidence decreases and she feel like her whole focus has gone. The house is empty, the cupboards stay full, and the food bill has dropped dramatically!’

Maria’s situation is very common.

Like Maria, I promise you your situation is not unique. And more importantly – your situation is NOT hopeless.

Survive to Thrive in 8 weeks

will give you all the help you need to plan you future now!

Click here to read more detail.

Survive to Thrive comes with a 100% money back guarantee, so you cannot lose,

And you get a 7 day FREE TRIAL

You just can’t lose!

Your future just got clearer!

When do you pass the buck?

Who is responsible for your life and happiness? Most people will answer this question with a ‘me’ without too much hesitation. Often, however, in the next breath I hear all sorts of excuses, and blaming to justify the results which appear in life. Some examples I have heard- feeling sad and depressed when the weather is wet and cold. Blaming the government because you just can’t get ahead. Making excuses when you don’t get promoted in your job, or one of the best examples I heard recently- someone saying that she just could not help eating junk food, so it was the company’s fault that she put on weight!!

Being 100 % responsible in your life means giving up ALL excuses, ALL blaming and taking it on the chin. If your life currently a mess, it is the choices you have made and the consequences of those choices that has caused that. Expecting someone or something to bail you out, or fix things for you, make you happy or improve life for you, means giving away your responsibility and ultimately making yourself a victim.

If you want to be successful ( what ever that means to you,)  a fundamental mindset change you must make, is that you are totally responsible for all the results in your life good or not so good!

This can be very challenging when you first think about it, because so often we are conditioned in our society to blame something or someone else when life does not go how we want it to go, that somehow we are entitled to happiness and to have everything how we want it…

The reality is that life isn’t fair, horrible things do happen to nice people and unfortunately bad people do get away with things they shouldn’t.

In order to learn to take 100% responsibility it is helpful to ask yourself a few key questions.

  • What would be different for you if you did take complete responsibility for your life?
  • What would change right now?
  • What are the excuses you have for not achieving what you want?
  • Where in your life are you currently placing the responsibility? eg: your partner, your job, the government….
  • What steps could you take today that would start you toward more responsibility?

I believe a critical component in learning take full responsibility for the results you have in your life begins with learning to drop all  judgment of yourself and others, and cultivating a healthy sense of curiosity about what is actually happening rather than what you think is happening.

This means you begin to be very clear about where your responsibility actually lies and you can take actions that will lead you toward more of what you do want in your life, without the excuses.

No one is perfect and we all have times when we slip into old patterns of blaming, and making excuses, however choosing to live with a powerful intention to be 100% responsible for your life will change your world.

Julie Rowlands is the Fast Forward Coach.

Working with professional women who want to learn ways to create maximum sustainable energy and minimum stress is Julie’s passion.

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What doors are you not seeing?

A very wise person said to me recently that sometimes you can be in a room with doors and yet you just cannot see them. What I have noticed over time, is that when faced with a challenge, you can go round and round, looking for options, ideas or a way out, and until someone else points out the door right in front of you, it remains invisible. You remain stuck, and unable to move. In reality it can seem like you are going round and round in circles, without making any headway.

That same wise person also reminded me that our minds tend to judge, and make assumptions about situations, which can then help us to make sense of our experience. The difficulty comes when the assumptions and judgements are taken as reality, or ‘just how it is’, without challenging or questioning them. So therefore the status quo is accepted without looking any further. This can mean the difference between finding another door (or a window!) or accepting that you have to take what life dishes out.

It can be useful to challenge some of the assumptions, you have made, and try stepping away (metaphorically)  from the  situation in order to gain a different perspective and to see a clearer picture.

Remember the old saying  “I’d love to be a fly on the wall “?

That is exactly how I suggest you look at any challenging situation you are facing.

Step out of yourself and imagine you are a fly on the wall! or a butterfly if that works better for you!

  • What do you notice?
  • What are the recurring patterns?
  • What other perspectives can you see?
  • What can you do differently with the insights you can now see?
  • What other doors (or windows) can you see now that were previously hidden?

This will give you a completely new and different perspective of your situation, show you valuable insights that will have been hidden from view under layers of self criticism and judgement.

By dropping the self criticism and looking for other options, and a different perspective, you assume responsibility for creating a solution rather than accepting the situation and feeling you cannot change it.

Assuming responsibility for the situation moves you to a powerful place away from the role of victim and into more of a ‘creator’ role, opening the door to greater possibility!

Are you facing an ‘Empty Nest’?

Are you at that time in your life when your kids are about to leave home?

For most women this can be an hugely emotional time, an exciting and sometimes scary time, when you finally get the chance to have some time for yourself, some space to think about what is next for you.

From ‘Survive to Thrive in 8 weeks, is an innovative new way to learn! It is a practical, easy to use,self study E course delivered entirely online and designed specifically for busy professional women like you, who are unsure of your next move. You find the thought of the transition to ‘home alone’ parent sometimes exhilarating, sometimes a bit scary, and sometimes rather emotionally overwhelming.

 

visit Fast Forward Coaching website to register for a no obligation FREE 7 day trial

If you want to Fast Forward your life now the kids have left home, try it today!

 

 

 

 

 

Helicopter View – get a different perspective

How do you monitor and check your progress in your business or career? Sometimes it can be challenging to see how much progress you actually make over a period of time, it is so easy to get stuck in the detail, and gloss over what you have achieved. I noticed this in a conversation with friends recently. We were all surprised to notice how much we had all ‘progressed’ professionally over the two years. We all work hard on our businesses and careers and our lives and it is easy to forget or minimise what huge steps we have made over time.

The routine of life and work can sometimes leave you frustrated and disillusioned, especially if you don’t regularly take time to reassess and monitor your progress.  Of course, there is also the ‘gremlin’ chatter, ( you know, he’s the weedy little chap who sits on your shoulder and discourages you!) It can sometimes feel like you are driving your car with the accelerator flat to the floor and the handbrake on!

In other words almost going backwards!

This is when it is very helpful to reflect on your progress in a more imaginative way…

Try what I call the ‘helicopter view’-

Imagine yourself in a helicopter hovering above your life as it is now.

  • Notice where you are, specifically the skills you have recently developed, and how your life or business is.
  • Look back into your recent past, perhaps the last year or so, notice what was different then? How specifically?
  • What are some changes you have made in your life, over the last 2 years.
  • What are the positives you notice?
  • How do you  think or feel differently now? How?
  • Perhaps you have you started a new career?
  • Think about your relationships, finances,family, spirituality?

Write these thoughts in your journal or notebook.

Noticing and celebrating the progress you have made, will give you more inspiration and motivation to continue on your journey of constant and continual improvement.

Julie Rowlands is an ICF certified coach who works with professional women to help create maximum sustainable energy and minimum stress

Top tips for an overflowing bucket

What’s the difference between sharing some of your water if your bucket is overflowing, and sharing some of your water if there is just a trickle in the bottom of your bucket? It is pretty obvious that trying to give someone a drink from a nearly dry bucket is pretty much impossible, and if it is accomplished there is nothing left for you.

In your work and home life, your bucket is where you keep your reserves, your energy.

What I notice when my bucket is nearly empty, is that my energy levels are low, I am tired, less patient, and I seem to feel stretched in lots of ways. Everything seems so much harder, and takes much more effort. I bet you can relate to this at sometime in your life?  The trouble is, that sometimes it seems like it is way too hard to take time out of work or arrange someone to care for your kids, that just adds to the stress. It all seems too hard.

Simple is what is called for here,  so simple is what you get!

The quickest ways I know to get that bucket to overflowing in double quick time!

  1. get grateful,
  2. change your focus
  3. get moving

Lets have a look at each one in turn.

Get grateful – Once you start looking at what you actually do have in your life, and allow yourself to become grateful for these gifts, you come from a place of abundance rather than scarcity, which in itself is very powerful. The Law of Attraction tells us that you are always attracting, whether you want to or not, so it is important to focus on what you have got rather than what you haven’t.

Next step is change your focus. Whatever you focus on in your life, you will attract, so if you are constantly thinking about all that is wrong in your life, what you don’t have, that is exactly what you will attract – more of the same.  A great example of this is when something happens that starts you off first thing in the morning… You break a cup or you are late for work, and then it seems like everything goes downhill from there. I bet you think something like “I knew that would happen, now I am going to have a lousy day,” and guess what? that is what usually happens.

Try changing what you focus on, I know you will feel differently and you notice a a change in how you feel.

The third and final step is to get moving!

Yes- research has repeatedly shown that by making sure you have regular physical exercise at least 3 times a week, you increase the release of the ‘feel good’ endorphins which boost energy levels and also are great for that wonderful sense of wellbeing. I know from personal experience that it can  be really hard to get the habit of exercise, however it has been proved that once you get into the habit of regular exercise, chances are you will not be able to  loose it!

I know this for myself, I have found that now that I go to the gym regularly, I actually find my muscles ache if I don’t go!

Filling your bucket can be easy if you learn to make time to nurture yourself with these simple strategies.

I challenge you to try them consistently for at least a month, I know you will start to build those reserves immediately.

I love to hear feedback so email me and let me know how you have implemented these ideas!

Julie Rowlands is a professional coach, who loves to inspire women who work in professional careers, to have maximum sustainable energy and minimum stress.

If this sounds like you, sign up for Julie’s newsletter packed full of practical tips and tools to help you.

Top Tips for High Energy Maintenance

When are you at your best in terms of energy levels? Are you the sort of  person, who wakes up and gets up bursting with energy right from the word go?  Or are you someone who doesn’t get a move on till early afternoon or later in the day?
When are you focused and  motivated to take on the world?
What ever time works for you, there will be times when you are less than inspired.
Our energy levels fluctuate over any given day and indeed over the weeks. Ever felt like you could take on the world one day and a couple of days later your energy levels have plummeted through the floor?
By understanding and accepting your body’s natural rhythms, you are more likely to be able to use them to your advantage and be more productive when you are at your best.
As well as becoming aware of your own unique energy ebb and flow patterns, it can also be helpful to look at certain activities that can help you to maintain your energy levels.

  1. Give up on multitasking. When you try to do too many things at once you tend to dilute your focus, and this leads to your feeling like you have not got anything finished. Big energy drainer!
  2. Ensure you get enough sleep.Adequate and restful sleep rejuvenates the body, allows yourself to renew your energy. Make sure you have good ventilation in the bedroom, ban any TV or loud music before bed, avoid caffeine or other stimulants before going to bed.
  3. Build in some leisure time.When planning your day or week, give yourself space for a bit of free time, make sure you allow yourself time to relax, and to pursue enjoyable activities that will energise you mentally or physically.
  4. Exercise. Add exercise to your routine, in the form of at least 20 – 30 mins daily, this will stimulate your body and release endorphins which are the body’s ‘feel good’ chemicals.
  5. Simplify.Work out a plan to simplify your life. Look at the activities you presently do and ask yourself if it is really necessary to do them. Be firm and create boundaries around your time, so you have more energy to use in other ways.
  6. Balance. In any area of your life, it is important to come up with a balance, so that all areas are fairly even. If you focus too much energy and resources into one area at the expense of the other, this can create conflict either internally or with people around you.So by looking critically at all areas of your life you will be able to find ways to create balance, and maintain your energy levels.

These simple strategies will help you to maintain your energy levels and become more productive and focused – any time.

Julie Rowlands is a professional coach and NLP Practitioner who works with individuals who struggle with confidence and self belief, by helping  them get the life they dream of.
If you are ready to step out of your comfort zone and take the step that will change your life, email Julie for a Free 30 coaching conversation to see if coaching is right for  you.