Monthly Newsletter for November 2010
"The love of bare November days before the coming of the snow..." ~~Robert Frost spacer

This month's edition discusses:

  • Discover the Warmth Within
  • Step 11 of the 12 Step Program to Stress less
  • Monthly Recipe
  • Suggestions to Help Reduce Stress
  • November Activities
  • Upcoming Events

Welcome to November!


Discover the Warmth Within

November is not the month to fret over the upcoming holidays.  Family, feasting and perhaps some fussing may be around the corner, but November knows how to take care of you, so let it.  Curl up in front of the fire with some warm fleecy pyjama's and enjoy a cup of hot chocolate or a great book.  Outside maybe dull and gray, with bees, butterflies, fruit, flowers, and birds and warm sunshine long since forgotten, but inside, glowing amber fires can really warm your soul


The 12 Step Program to Stress Less

In Step 10 we tried to see the good in things.  Continue to nurture yourself to wellness with Step 11 of my 12 Step Program. 


Who determines what you eat or drink?  Who determines how you exercise?  Who determines how you rest?  Who determines the air you breathe?  Who determines how you think?  If you don't like the side effects of the choices you've made, make new choices.  It's all up to you.  Remember, there's a direct relationship between the way you feel today and the choices you made yesterday.  Realize your health, happiness and success always depend on you.

To Begin Step 11, review the Six Essentials For Life.  Write down your action choices and resolutions, and take charge of your life.         
               • What you eat
               • What you drink
               • How you exercise
               • How you rest
               • What you breathe 
               • What you think

Goal Setting
Goal setting is a vital part of making a successful lifestyle change.  We all know what we want the outcome to be, but few of us are good at taking the journey to get there.  Goals must be SMART to be successful, and when you follow these steps when setting goals for yourself, you'll find that a lifestyle change is easier than you thought.

SMART is an acronym for Specific, Measurable, Achievable, Realistic, Timed

Specific - the goal must very specifically state what you want to achieve.  "I want to have more energy" is a very general goal; however stating that "I want to run a 10k marathon" is a more specific goal.

Measurable - it must be easy for you to state whether you have achieved the goal or not.  Saying "I want to lose weight" is too vague.  Saying " I want to lose 10lbs" is much more specific and more measurable. 

Achievable - Is this goal something you can actually mentally and physically achieve?  For example, running a 10k marathon is an achievable goal for most people, including those who are not yet running regularly. 

Realistic - As in the above example, running a 10k marathon is achievable for many people, however for someone to decide he is going to complete a 10k marathon next week without any training is not at all a realistic goal.

Timed - Your goal must have a timeline, otherwise you will never be pushed to accomplish it.  Saying "I am going to lose 15lbs by August 31" is much more definite than saying "I want to lose 15lbs."  Having a deadline spurs you into action and pushes you in the direction of achieving your goal.
So what would you like to change in your lifestyle?  Achieving a goal is most effective when you break the goal down into SMART goals. 

Goal #1

Measurable: ___________________________________________________________________________________
Achievable: ___________________________________________________________________________________

Once you have broken down your goal, you need to determine what resources you need to be successful.  What do you need to do, learn, have, find, repair, put in place, research, ask about, register for, buy, sell, order to be successful in making this lifestyle change?







Step 11:  To begin taking charge, I will:




Suggestions to Help You Reduce Stress

"Gratitude unlocks the fullness of life.  It turns what we have into enough, and more.  It turns denial into acceptance, chaos to order, confusion to clarity.  It can turn a meal into a feast, a house into a home, a stranger into a friend.  Gratitude makes sense of our past, brings peace for today and creates a vision for tomorrow."~~Melody Beattie

Happy and Grateful List

Think about the life that you want to have 2 - 10 years from now.  Envision what it will be like, who will be in your life, what you will do and how you will feel.

Once you have a strong mental picture, write your Happy and Grateful List.  The key to doing this Happy and Grateful list is that you write it all in the present tense.  Do not write it as if you are hoping these things will happen.  Write it as if they already have happened.

Once you have your list, post it somewhere where you will see it at least twice a day.  This could be in the bathroom or kitchen.  Every morning and every night read the list and envision how you would feel with each statement.  When things start happening in your life, cross off those statements from the list!  What a rewarding feeling!

Here is an example of a Happy and Grateful list:

• I have an up to date wardrobe that fits me well and looks stylish, professional and successful.
• I vacation in relaxing places with the people I love.
• I am surrounded by happy and positive people who are moving forward towards their goals and dreams.
• I am healthy, with no disease lurking or manifesting itself in my body.
• I laugh every day.
• I volunteer within the community on a regular basis.
• I work out 4-5 times a week at the gym or in my home.
• I choose to do something outside my comfort zone every day.
• I take time every day to be thankful and grateful for everything I have in my life.

Some of these statements are very specific, while others are more general.  This is your list, so include anything that is important to you!


November Activities

Think about your life as you know it today.  Are you representing your true self?  Are there things in your life that need change?  When is the last time you challenged yourself to really change your behaviour?  This November, take the time you need to complete these activities and most importantly, write about them as often as possible.

• Be happy!
• Be thoughtful!
• Be authentic!
• Be grateful!
• Put on some comfy pyjama's and sit by the fire to reflect upon your life and how you fit in it.
• Start a gratitude journal.
• Spend some time planning fun winter activities for the whole family to enjoy.


A Little Inspiration

Do the cha cha cha - challenge and change!


Upcoming Events

December 2010:  Grab a signed copy of Susan Holm's new book!

Her new book titled "Inspiring You to Live Healthy, Think Healthy and Stay Healthy" offers a wonderful mix of inspirational thoughts, suggestions to reduce stress and comforting recipes.  This book makes a beautiful keep-sake or a wonderful gift for someone you love. 

Contact Susan Holm at 519.886.3000 for more information!

January 2011:  Susan's Transformational Workshop!

This six-week course is designed to help you start living a truly healthy lifestyle - mentally and physically.  Expert Susan Holm will guide you through the challenges and stresses of everyday life, and will provide realistic methods for taking charge and making a change.

The 12 Steps to Stress Less workshop is only $250.00 + HST!  This course includes a 2 1/2-hour workshop once a week for six weeks, all course materials and resources.  Space is limited so register today!  Contact Susan Holm at 519.886.3000.

Until Next Time...

Stay tuned for the December instalment of my newsletter, where we'll explore more great tips and tricks for achieving true wellness, including Step 12 of the Action Guide.

Until then, I remain yours in good health,

Susan Holm

Natural Health Care Centre
52 Bridgeport Road E. Waterloo, ON  N2J 2J6

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