Articles – Part 3: “Your Best Fall Yet”

Your Best Fall Yet, Pt. 3 of 3

Life’s a game. Are you playing to win?

Check out my Salsa Moves on Video!

Welcome to “Your Best Fall Yet” Part 3 of 3.

This series is dedicated to your success and fulfillment.

As promised I’ll teach you how playing the “Best Yet” game will help
end your frustrating struggle with inconsistent healthy habits.

You don’t have to suffer with inconsistency any longer! And I’ll tell you why.

But first let’s review for new readers, and any of you still sitting “on the sideline” without your Top 3 Goals for the Fall. 

Little Review and Update

Are you inspired when you talk about your future?

I certainly am.  Here are my Top 3 for the Fall:

1. Launching a Costa Rican retreat fundraiser to protect howler monkeys- have 10 deposits in by Dec 31st

2. Producing a kick-ass newsletter every week – such that the readership doubles by Dec 31st.

3. Skyrocketing my salsa skills – from 30 seconds of moves to 15 minutes straight without repeating a move.

And here’s my update after 2 weeks:

1. I formed a retreat launch committee of 8 powerful health coaches with resumes and skill-sets that blow my socks off.  We are inspired and in action.

2. My newsletter list picked up a just a few subscribers.  Not sure how, but a breakthrough is coming soon! I welcome all suggestions for growing this newsletter. Thanks in advance!

3. I’ve got a killer 2 minutes of salsa moves down pat.

Check out my moves on this video!

Pretty awesome stuff, huh?

Just this year for me, playing this game…

• 5 weeks in Costa Rica – surfing and leading retreats

• 4 weeks in the Bahamas (this Dec.) for yoga certification

• 15% increase in income

• A juicy, fun, and highly supportive relationship with my gorgeous girlfriend

All with more family time, volunteering, and more moments of peace and happiness than ever before.

BONUS BENEFIT!!!
Effortless Nutrition and Self-Care

By far, my favorite side-benefit of playing “Your Best Fall Yet” is the power it gives me to be consistent with my nutrition, fitness and self-care.

For many years I was inconsistent, and it made me miserable.

I knew so much about health.  Why couldn’t I stick with what I knew?

Don’t Make My Mistake

I was playing the wrong game!

My life decisions were all about playing it safe.

I wanted to prevent unfavorable outcomes.

So I played small.

I wouldn’t ask out the women I really liked, because I didn’t want to get rejected.

I didn’t speak my mind at work because I didn’t want to lose my job.

I didn’t start a business because it might fail.

I didn’t want to eat processed foods because I didn’t want to get sick.

I didn’t miss a day at the gym because I didn’t want people to judge me as small.

Even my big picture missions were all about fighting, fixing and preventing what I thought was wrong for  myself and the world… war, illness, pollution, poverty,  free trade, injustice and unhappiness.

I had great intentions, but results were few and far between.

I pushed myself harder and harder in all areas of my life.  I worked through meals and workouts.  Stayed up late.

I was anxious and frustrated.  My lack of satisfaction had me snacking, even binging at times. It sucked!

The Key to Your Break Through

My big breakthrough came when I learned to focus on what I wanted, as opposed to what I did NOT want- for myself and the world.

It may sound simple, but its profound.

When we are living an inspired life, taking action (and risks!) for your heart’s deepest desires and your soul’s highest calling, we come alive and can access great power for all things, including healthy habits.

Apply it to Nutrition

Pick one of your most inspiring goals.

At your next meal, ask yourself this question…

“As a person who successfully __(fill in your specific measurable goal)____, what did I eat at this meal? “

Remember that we “start with the end in mind.” Meaning consider that you have already been successful with your goal.

The present moment is a page in your autobiography… all about your highly successful and wildly fulfilling life.

Ready for a fun little twist?

For all of you “playing full out” in the game “Your Best Fall Yet,” you are ready to take this next bit of coaching.

“Playing full out” means:

1. You chose your top 3 goals for the Fall
2. You got clear on your “whys”
3. You made a time-line and chose action steps.
4. You posted reminders around your house.
5. You requested support.
6. You have been taking action.

If you aren’t in the game yet, but you’re interested in this talk about effortless healthy habits, go ahead and get in the game. It will take about 30 minutes to complete Part I and Part II.

Choose 2 High Energy Habits

So this week, while you continue to take powerful actions with your goals, you will choose 2 High Energy Health Habits to stick with 100% for the next 7 days.

For example, these are all habits I have taken goals with recently:

* In bed by a 10 pm nightly
* No eating after 7 pm
* 8 glasses of water daily
* Eating only whole foods
* Always taking an hour for lunch
* # of workouts per week
* # of hours working
* # of experiences in nature
* so on and so forth…

High Energy Dance Party!

Personally my high energy habits are to start the day off with 10 sun salutations and to have a 3-minute midday high energy dance party to keep my energy high.

(next week I’ll send a video of a dance party!)

And, if I miss a day, I am committed to donating $50 per day to the howler monkey rescue and rehabilitation that the Costa Rica retreat fundraiser will benefit.

Have a powerful week!

And let me know if I can support you in anyway.

Lucas Seipp-Williams, CHC
Baltimore Health Coach
Phone: 443.418.9534

Articles – Part 2: “Your Best Fall Yet”

Your Best Fall Yet, Pt. 2 of 3

Life’s a game. Are you playing to win?

Watch the Video!

Last week, in Pt. 1, you:

• Heard about the electrocuted monkey.
• Discovered the 4 keys to goal achievement:
  1. Know what you want
  2. Know you deserve it.
  3. Know its possible.
  4. Take responsibility for making it happen.
• Took 4 Powerful Steps:
  1. Picked exciting goals in 3 areas of your life.
  2. Chose measurable outcomes for each goal.
  3. Posted your goals in highly visible places.
  4. Inspired 4 people to support you to win.

Did you watch Pt. 1 and complete your 4 steps?

If so, you are “in the game” and playing to win.

In this week’s newsletter, you will be guided to take your next steps, applying success secrets that will literally quadruple your chances of success with the goals you set in Part 1. 

Watch the video or read the written instructions.

SHARE YOUR GOALS – Win Prizes!

So what’s next?

STEP #1: “See the Steps” – Create a Timeline

You have 15 weeks to work your magic.  Take one of my goals as example:

Salsa Dancing

POWER TIP: “Start with the End in Mind.”  Pretend like its 12/31 and you are telling your success story.

By 12/31  – 15 minutes!

What happened in the weeks leading up to 12/31? Chart your milestones.

Here are mine:

12/19 – 12 minutes
11/28- 10 minutes
11/14- 7 minutes
10/24- 5 minutes
10/3- 2 minutes

What else happened along the way? For me, I took private lessons, and I immersed myself right away:

10/24- 5 minutes, 2 lessons
10/17- 2 lessons
10/10- 2 lessons
10/3-2 minutes, 2 lessons
9/26- 2 lessons

Also key to my success: date nights and practice time with my girlfriend.  They go on the timeline as well.  What else goes on your timeline?

STEP #2 – “No Time Like the Present”- Take Immediate Action

Which actions will you take this week? Here is what I am up to:

1. Schedule lessons
2. Schedule practice with my lady.
3. Schedule Friday nights out.

STEP #3 – “It’s Gonna to Take Something” - SUPPORT

For  my salsa success, (still pretending like it has already happened) I required:

1. A regular salsa partner- my girlfriend
2. A salsa teacher
3. Money for salsa lessons- so I’ll need my networking partners to refer a few more clients
4. Check ins from my friends and support systems (I have 2 coaches and 2 groups of people who keep me accountable)

It’s Dec. 31st, and you are telling your success story:

1. What resources did you need?  Who supported you to get them?
2. Which expertise or info did you need? Who supported you to get it?
3. Which obstacles did you face? Who supported you to hurdle them?
4. Who held you accountable?

POWER TIP: Put your money where your heart is!  Put up a motivating amount of money that, if you fail, goes to a charity of your choice.  You could put money on the end or action steps along the way.

Note: This is powerful, but not fail proof (so apply at your own risk).

STEP 4 – “Keep your Eyes on The Prize”- Remember Your “Whys”

Be sure to avoid two tragic goal setting mistakes:

1. Making yourself miserable trying to succeed.
2. Choosing goals that you really don’t desire.

The whole point of this game is to take the quality of your life to the next level.  So if setting the bar high and playing full out makes your life too chaotic, stressful or unworkable… reconsider your goals.

Ask yourself:

1. Why am I inspired by this goal?
2. How will the process of achieving this goal enrich my life along the way?
3. Is this a goal that really honors my truth?

Here are my main reasons for Salsa:

1. It’s fun!
2. I love a challenge.
3. It’s intimate, fun time with my girlfriend.
4. I want to inspire others to go for their dreams.

Step #5 Two Powerful Follow Up Steps…

So you have timeline and action steps for each goal, a list of people who will be supporting you, and you are clear about why you are committing to your goals.  There are many more tips for goal achievement, but take it one step at a time.   At your own pace, but at least within 3 days’ time, complete the following action steps:

1. Store your goals and your timelines in a binder.
2. Share your timeline with your key support people and make key requests of them.
3. At the start of each week, check in with your goals and timeline and choose new priority action steps for the week.
4. Revisit “The 4 Keys of Allowing Success” and your “Whys” if your confidence or enthusiasm lags.

NEXT WEEK: Part 3 of 3

Next Wednesday, I’ll send out Part 3 – which will support you to bring your inspired energy from your “Best Fall Yet” vision to your relationship with nutrition, fitness, sleep and other aspects of your daily and weekly self-care.

Powerfully follow through with your action steps from Step #2, and I’ll see you back here next week!

Sign up for our
Email Newsletter

Lacking confidence with your Fall Goals?

If you are inspired by this concept, but you just aren’t sure what you really want or that you have what it takes to win, give me a call to set up a free “get acquainted” session. We’ll set you up with a winning game plan for Fall 2009.

What would your life be like with higher energy, vibrant health and more moments of peace than ever before?

Let’s discuss your most inspiring future and your plan for success.
Schedule your free 1-hour “Get Acquainted” session. This is a $137.50 value.

I guarantee it will be of benefit to you and the people you live for.

Lucas S.W.
Baltimore Health Coach

Articles – Part 1: “Your Best Fall Yet”

Your Best Fall Yet, Pt. 1 of 3

Life’s a game. Are you playing to win?

Watch the Video!

I’ve seen this one, take me to the Success Secrets in Part 2!

Welcome to Part 1 of my 3 part series “Your Best Fall Yet,” a game I play with my clients, friends and family at the beginning of every season.

We all love it, and I think you will too.  Why?

Playing “Your Best Fall Yet” gets you out of the stands and into the game of your life.  You’ll cut the crap and laser focus on living the fulfilling life you came here to live.

A cool perk, if you play the game full out, is how much easier nutrition, exercise and self-care become.  Stick around.  In Part 3, I’ll give you the in-depth coaching to score this major side-benefit.

So do you want to play the game?

If so, it will take about 5-10 minutes, a piece of paper, a pencil.

Got your supplies?

Now you have two options:

• Watch the video instructions, OR
• Read the instructions below the video.

Sign up for our
Email Newsletter

Video watchers: Get your next steps: two powerful action steps to complete before Part 2 comes out next Wednesday.

Written Instructions
What makes this a game is that there is a way to win.  And winning “Your Best Fall Yet” looks like you having major “breakthroughs” in three important areas of your life.

1.    Choose your three areas now.

Where in your life are you not fully satisfied? In which areas are you ready for the next level?

You might consider:

• relationship
• career
• fitness
• health
• family
• community
• fun and adventure
• hobby
• sexuality
• spirituality
• other

So you’ve picked three areas, right?  Write them down.

2. Now its time to set your goals. On December 31st, when you are drinking hot cocoa and sharing about the year, how will you know you won the game?  Pick specific and measurable outcomes.  Read my examples below and then come up with your own.

Here are my top three goals and the measurable outcomes:

Goal #1: I am an intermediate-level salsa dancer
Success Measure #1: I dance for 15 minutes without repeating moves.

Goal #2: The Costa Rica retreat and fundraiser for monkey rescue is scheduled for summer 2010 and enrollment is well underway.
Success Measure #1: A committee of 5 health coaches are meeting regularly and planning the retreat.
Success Measure #2: 10 health coaches have put down their deposit

Goal #3: My newsletter is established and empowers people who are here to make a difference.
Success Measure #1: increase of 1000 subscribers, increase of 300 weekly readers.
Success Measure #2: never miss a week

Goal Setting Tip: Notice how my second goal is benefiting others: other health coaches and the monkeys of Costa Rica. Make sure that at least one of your three goals is totally about self-less.  This will give you access to a whole new realm of fulfillment, fun and power.  Trust me!

3. Review your goals and your measurables.

Make sure that they are “alive” for you, meaning you truly desire them.  If you notice “I should…” or “I need to…” or “I have to…” in front of your goals, choose new ones. Also, rework any goals that seem unrealistic or too easy.

4. Visualize your success.

Close your eyes.  Create images in your mind of your success.  What will it look like?  How will you feel? Affirm that:

• Your success is completely possible.
• You completely deserve it.
• You will take full responsibility for your success.

Great!  So you have set your goals, established measures, and visualized your success.  There are many more tips for goal achievement, but I don’t want to overwhelm you.

You’ve done great, and now you have an entire week to take your next steps:

Two Powerful Steps…

1. Post your goals up in at least two places where you will regularly see them.  I recommend your computer monitor, the bathroom mirror, the fridge and your steering wheel.  This may seem silly or unnecessary, but is often the one step that ensures success. Trust me!

2. Share your goals with the four people who you are closest with.  Invite them to play!  Help them set three inspiring breakthrough goals.  Ask them to support you.

Check out Part 2!
In Part 2, you will skyrocket your chances of success with a winning game plan.

Sign up for our
Email Newsletter

Lacking confidence with your Fall Goals?

If you are inspired by this concept, but you just aren’t sure what you really want or that you have what it takes to win, give me a call to set up a free “get acquainted” session. We’ll set you up with a winning game plan for Fall 2009.

What would your life be like with higher energy, vibrant health and more moments of peace than ever before?

Let’s discuss your most inspiring future and your plan for success.
Schedule your free 1-hour “Get Acquainted” session. This is a $137.50 value.

I guarantee it will be of benefit to you and the people you live for.

Lucas S.W.
Baltimore Health Coach
Review “The 4 Keys to Allowing Success”

Luke’s Blog – The Mind Map Success Tool – Sept 2009 – 9/9/09

Are you stalled an important area of your life?

This has truly been the best year of my life. I have had major breakthroughs in all areas: relationship, business, spirituality, community, family, health, fitness, sex, fun and adventure.

At many points I have had no idea how to proceed. This is just the nature of living a life committed to high achievements an accelerated growth. I get all this energy urging me forward but with no direction to apply it in. Stalled, I feel heat and pressure building. Frustration, anxiety, even anger. Fear that I’ll never breakthrough.

This week I have given my word that I will launch my new e-newsletter-The Difference Maker. I’ve put out newsletters in the past, but I’ m ready for the next level: a newsletter that empowers and inspires Difference Makers to prioritize their wellness in order to take their contributions, achievements and fulfillment to the next level.

I’ve been painfully procrastinating without a clear plan of action. Of all that I have to offer, what exactly will I write about? What do people really want to read and learn? What will the format be? How much of myself should I share? How can I promote my events through my newsletter in a way that people don’t feel is too pushy?

Luckily, my coach, colleague and friend Seth Braun taught me the “Mind Map,” which has become one of my most powerful tools for breaking through in just these sorts of situations. I use it now at the beginning of every visioning and planning session- business and personal- especially when I am unsure of what I really want and/or how to get there.

Needless to say, I broke through just days after setting my intention and getting stuck, and just an hour after beginning the mind mapping process. Compare that to the many people who spend a lifetime stuck in certain areas of their life- never moving forward, stuck and frustrated.

If you want to see the power of Mind Mapping, sign up for my e-newsletter-The Difference Maker. I’m confident it will make a difference for you and that you will be able to tell that I am having a blast writing it.

While you are at it, create a breakthrough for yourself!

1. Choose an area that you would like to grow, expand, move forward in.
2. Spread a huge sheet of paper out in the biggest room of your house
3. Set a timer for 30 minutes to 2 hours.
4. Have no expectation other than to stay engaged with your subject during this time without any distraction or interruption.
5. Using color markers or crayons brainstorm on and around the issue: draw, free write, doodle, make lists, diagrams, whatever…
6. Explore all possible directions and desirable outcomes.
7. Look at obstacles and paths around those obstacle.
8. Periodically, stand up and take it all in.
9. What do you notice? What is most inspiring you? Where are you still feeling anxious or frustrated or unclear?
10. End your session when the timer goes off.
11. You may need to revisit the mapping process several times or you may have gained all the clarity and inner freedom that you need to move forward. Congratulations!

Mind Map Special Tip: Dance Party!

At points when your body, mind or heart needs a break, turn on your favorite dance music and dance like crazy around the room for 2-5 minutes. Dance in celebration of any new clarity and of your future achievements and victories. Dance out fear and frustration. Cultivate a lightness around the issue. Have fun.

Subscribe to Luke’s Blog.

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