A personalized 4-step guide to looking and feeling great from the inside out

If you want to make an informed decision how to eat healthy, move better and as a result increase your fitness and overall health, you may find this the book you have been waiting for.

The four steps in Paul Chek‘s guide cover

1. Questionnaire to self-assess the area of your health that needs most of the initial attention. The results help you to choose the chapter you want to read next:

2. Nutrition – Explained is the “No-diet” Diet, the scientific foundations the eating suggestions are built on and a graphic that helps you to choose the food that will nurture your body and deliver the energy it is asking for. For the one interested in facts and scientific backgrounds of food, this book offers may offer some interesting surprises.

There are no recipes on offer, which might be a bit disappointing for those who like to follow suggestions. This guide is not suitable for you if you prefer to be told what to do and what not, but offers enough information to make better choices when choosing what you eat (and when you eat).

The consideration of ‘Biochemical Individuality’ and ‘Metabolic Typing’ will give you reference and encouragement how to create a diet that suits your personal needs.

3. Exercise – Described the different types of movement, which is regarded as ‘the path to optimal health’.

Considered are exercises to increase flexibility and energy and conditioning your core, as well as ‘FUN-ctional exercises’, all beautifully documented with step-by-step explanations and visually supported with self-explaining pictures.

Chek mentions special considerations and how to put it all together to make it your personal exercise program that you can easily incorporate in your daily life and adjust to your level of fitness and commitment.

4. Relaxation – Explains how stress, lack of or too much sleep, cutting calories can affect your health and – in a really funny way – the causes and effects of poor digestion and what to do about it.

Overall a wonderful holistic look at living healthy, highly recommendable.

Rating: 4/5 stars

Simplification is a skill that needs commitment, practice and a plan.

Elaine St. James‘ book Simplify Your Life suggest ’100 Ways to Slow Down And Enjoy The Things That Really Matter’.  From household via lifestlye, finances, and job to special issues for women, Simplify Your Life covers the basic areas of life that are often particularly effected by stress.

It is a great ‘beginners guide’ for those who are just getting warm with the idea of making small changes in their lives and are looking for suggestions what to do and how to do it.

A great tool to start any physical or mental de-cluttering process.

As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them. – John F. Kennedy

How is Gratitude related to the relief, management or prevention of stress?

It has been a big challenge for me to be grateful when I was younger and when things happened that either made no sense at that time, that confused me or that I did not like/want to be an experience in my life.

When I was challenged I tended to get upset either with myself, others or the situation.

As you can imagine neither of this was very effective in terms of moving on. The worst experience was when I found out that my (then) husband had an affair with my best friend. That moment I felt like drawn into a black hole, spiraling downwards.

I went through the whole spectrum of negative emotions: anger, sadness, frustration, self-pity, fear, grief, aggression and once through started all over again. Only a few friends who really cared about me dared to be physically and mentally close when the ‘fire horse’ in me came out and the volcano was braking loose.

Today I have the deepest respect for these friends – I really wasn’t a pleasure to be around.

Fast forward 10 years. A few months ago I reconnected with ‘the adulteress’. To be honest, I was very surprised myself when I felt the need to get in contact with her. Even more as she tried to apologise for what happened and there was no way I would have even listened.

It feels really odd now to use the word adulteress, because this is not how I see her any more. Today I can see the pain that she went through herself. I no longer feel any kind of stress calling her name, while before I almost felt physical pain when I even only thought of her.

Besides time of course, there is one virtue that helped me to see this event differently now:

Gratitude

By practising Nuad Thai – Traditional Thai Massage and studying its roots in Buddhist tradition as well as becoming a life coach I learned to take responsibility for my actions and my non-actions.

Instead of blaming others, I rather look for the gift in the situation and ask myself better questions:

What can I learn to avoid/do better next time?
How does this help me to grow?
How can I use this to become a better person?

By establishing some resources like a trusted source, a coach I can share insights with, journaling and meditation it is now easy and almost effortless to tap onto the power of Gratitude.

A heartfelt Thank-You to whoever you pray to invites harmony and instant relief to your life. The answer is often a knowing deep inside, that once you have accepted the gift of the situation as an opportunity for learning and growth, it will no longer cause any physical or mental stress.

How to practice Gratitude

Practising Gratitude is very easy. To start with, ask yourself a simple question:

What happened today that you could choose to be grateful for?

Maybe a you got a smile from a stranger, someone picked up your bag when it fell down, you got a nice call from a friend…

Even the simplest things can be a great source to experience Gratitude: the song of a bird, the beauty of a tree, the blue of the sky, a raindrop on a leaf…

Once you get in the habit of practising Gratitude for the small things, you will find it easier see the hidden presents in a situation that is more challenging.

At times our own light goes out and is rekindled by a spark from another person. Each of us has cause to think with deep gratitude of those who have lighted the flame within us. – Albert Schweitzer

Every person has a story and we are all connected.

The story of ‘The Little Soul And The Sun‘ by Neale Donald Walsh gives an insight of how each of us is a shining light and why sometimes the ones that bring us the biggest pain are those we need to show our deepest appreciation. (A review and summary will be available soon).

The Gift Of Gratitude

By practising Gratitude you will connect with your higher spirit. This is one of the most powerful resources to increase the balance of your body, mind & spirit and will help you to stay much more relaxed when the road of life gets a bit bumpy and challenging.

I would like to share my gratitude for the organiser of the eco fiesta and lifestyle expo, who put together a wonderful event that enabled me to connect with new prospective and re-connect with existing friends.

My deepest appreciation goes to my husband Thomas and my son Noah, who support me unconditionally in everything that I do and who enrich my life beyond words.

To all my existing clients: your appreciation for my work makes my days. You are all precious to me and I cherish our relationship no matter how often or seldom we see each other.

Without the people who read this, I would just be talking to myself, so my Gratitude includes you as well.

And before this starts to sound like the acknowledgements in the foreword of a book, I stop here – curious to hear what you are grateful for today, tomorrow and the day after. Please share your thoughts and insights below. Thank you.

Lots of stalls where present who showed ideas, strategies or products that support a healthy lifestyle and at the same time live in tune with nature, reduce or avoid waste and overall be more sustainable.

Transition Guidance was represented through the Nuad Thai Academy – providing FREE Foot Massage during the whole duration of the festival.

Almost 100 people put their name down to get in the draw and win the Introductory Offer, the signature Package that gives an overview and an impression of the Nuad Thai Academy‘s specialty:

Nuad Thai – Traditional Thai Yoga Massage
Head Over Heels - Hand, Feet and Head Massage
Nuad Thai Aroma Oil Massage and a
Personal Energy Assessment

All together 2 hours of relaxation and balance, valued at $125!

The lucky winner is announced here.

If you ever went on a diet, you know how boring they become after a while. What if someone told you that is actually much healthier to eat butter or drink coffee than using light/lite, sugar reduced or low fat products?

Have I got your attention?

Than you will like what Cyndi O’Meara has to say. She is one of only a few nutritionists who dare say the truth that the big cereal or soft drink companies don’t want you to hear.

Join in  a healthy lifestyle that does not require you to abandon and resign, but encourages you to eat food you enjoy and enjoy the food you eat.

Changing Habits 21 Day Weight Loss & Healthy Eating E-Book

will open your eyes to the truth that you were longing to and that you have every right to hear.

Learn more here:

You might also be interested in Cyndi’s other Changing Habits books:

This new 2007 updated edition of Changing Habits Changing Lives is an education about food and it shows you step by step habit by habit how to break out of the bad habits of dieting and start eating and living a healthy, productive and happy life.

This is one of my favourite topics!

That does not necessarily mean that I have mastered the art of de-cluttering -  au contraire mon ami! But it is a very powerful strategy to get major results with minor effort.

Clutter is as dangerous for the body as it is for the mind and the spirit.

So-called ‘messies’ have their disability to think in structured and organised ways reflected in their compulsion to hord things, which gives them a sensation of safety and worthiness. They have a very strong need to collect anything to an extend that goes way beyond ‘normal household amounts’- tins, cans, newspapers, clothes, pegs, cords and strings, pens and papers, toys, batteries, …  It takes a lot of patience and ‘digging deep’ to help those people raise their self-esteem and worthiness to live a ‘normal life’ independently from those ‘accessories’.

The word clutter is used here for anything that can be categorised as being an unnecessary add-on or something that goes beyond a healthy amount in presence.

Examples and Consequences of  BODY-Clutter

• toxins from nutrition or the environment – block cells and flow of energy, causes skin problems
• high insulin level -thickens the blood and damages arteries and body tissue
• increased cholesterol level – causes blockages in arteries and slows down blood flow
• increased adrenalin production – disables the production of serotonin, our happiness hormone
• higher acid than alkaline levels – results in indigestion (burping, bloating, heavy feeling after eating, flatulence)
• and of course an over-intake of fat that is stored in the body and leads to being overweight or even obesity.

De-cluttering your BODY

Examples of cleaning processes for the body are:

• fasting
• detoxing
• sweating (sauna or steam bath)
• a relaxation or specialised massage (Shiatsu, Indian Head Massage, Nuad Thai or a Thai Herbal massage)
• change of diet
• change of lifestyle

Daily Life Experience

Studies have shown that a person who has a lot of clutter in his or her home will find it very hard to lose weight (and most of them are overweight!). I can personally second that.

Every time I decide it’s time to de-clutter a pantry or the garage, I observe that my body wants to join in and that any usual cravings for sweets magically turn into a desire for ‘healthy food’.

Examples and Consequences of  MIND-Clutter

• other people’s beliefs – can override your self-esteem
• too many ‘shoulds’ – leave no or only little room for wants
• overestimating how much can be done in a certain amount of time – feelings of overwhelm (leading to spirit-clutter)
• beliefs that do not serve, support or nurture your purpose or goals – distract you from  living your potential
• unfinished ideas, projects, plans, life goals – feelings of frustration and failure (spirit-clutter that can lead to overeating and as a result to body-clutter)

De-cluttering your MIND

Examples for cleaning processes for the mind are:

• letting go of other people’s beliefs
• learning to say “No”
• choosing to focus on the good things that have happened or may be happening during the day
• expressing your passion in a creative way (through paintings, music, dance or any other kind of art)
• examining and balancing your personal energy centres (chakras)

Daily Life Experience

Every time, as soon as I start the process of sorting, throwing or giving away, my mind goes crazy with ideas for products, projects or services I could offer to improve people’s lives.

I have exercise books full of book titles, workshop topics, product ideas that would complement any health and wellbeing strategy and I am looking forward to sharing them with you one at a time.

Examples and Consequences of  SPIRIT-Clutter

• pent-up anger – aggression, unreasonable and irrational behaviour
• unresolved frustration – impatience, overeating
• the use of emotions to get attention – un-resourceful choices of behaviour (self-pity, moodiness,..), giving away responsibility and personal power

De-cluttering your SPIRIT

• re-aligning with your values
• studying and practising emotional intelligence
• exploring and resolving issues and events in the past that may have caused a ripple effect of emotions (and limiting beliefs)

Daily Life Experience

My spirit feels very peaceful after a completed de-clutter-action, as if a load has been taken away that I was not aware of before. Many other people have confirmed the same or very similar experiences.

Coaching has helped me to let go of or learn to deal with  many emotions that are neither serving nor supporting or serving me in my purpose to help people to balance and relax their body, mind and spirit and to spread ‘contagious wellbeing’.

There are many tools and strategies available to help you do the same. Some are easy ‘Do-It-Yourself’ tactics, which I will share here and in my book, some require assistance or guidance, which I am happy to provide through my programs, treatments and services.

Walking the Talk

While I was re-structuring my business, I found it very relieving to start a new website, because the old one was getting very complex and unclear. I can see the same pattern happening with this one as I am redefining the purpose and intention of myself, my work and the way I try to reach my audience.

This website will therefore undergo a renovation process to which I am looking forward to. I invite you to leave any suggestions of how I can increase the usability of these pages and welcome any feedback  on what is missing, what is too much, what is confusing, misleading, distracting or in any other way an overload of information.

Please also feel free to share what you like and what you would miss if it would be gone as well as any ideas what can be improved or enquiries what you would love to read about in regards to balance and relaxation for body, mind and spirit. Your input is very valuable and much appreciated and I thank you in advance.

physical, mental and spiritual/emotional

Stretching your BODY

If you exercise, stretching is (or should be) an essential part of your workout. Some classes focus solely on stretching, because of the enormous benefits it has on the body. By stretching a muscle, you allow it to lengthen, which sometimes is all it takes to get the tension out of the muscle.

If you stretch your spine, it allows the vertebraes to re-adjust on each other and to get back in alignment.

Take it easy if you just start out. Beginners want to stretch in the four major directions: forward, backward and sideways. For people with back problems, an easy cat-stretch (where you are on your hands and knees and roll your back up and down like a cat) is a great release.

People who are advanced may find benefit in yoga classes, where stretching is given for almost every asana (yoga position).

Stretching your MIND

Stretching the mind involves some so-called ‘Level-2-thinking’. This means that you do something new or differently; something that stretches you out of your comfort zone.

Level 2 is everything that you have not done before and that feels like a challenge in the beginning.

Public speaking is a big stretch for many people, for example, as is change.

What is it that you can do to put some more level-2-thinking in your life? You will be amazed, how quickly you will get adjusted to this level until the point, where it is no longer a stretch (and level-2 becomes level-1).

In Stephen Covey’s 7 Habits of Highly Effective People, this would correlate with quadrant 2: important, not urgent. for people in business this is the quadrant that is the most important for the business, because this is what will make it grow.

Generally stretching the mind is what helps us grow – personally and professionally. And it helps us to stay relaxed.

Considering everything mankind knows about aerodynamics and the proportion of wings to the body, the bumble-bee would not be able to fly. But the bumble-bee does not know and does not care and flies anyway.

Stretching the SPIRIT

“The sky is the limit”.

How often have you heard this saying, yet never really could believe in it?

Stretching the spirit is all about giving yourself the permission to think and dream big. What would be possible for you if you had no fear? What if you knew that whatever you did, you would succeed?

A stretched spirit is going beyond what everybody thinks is possible. Like Roger Bannister, who ran the first 4-minute mile. Nobody even thought that it was possible, until one day Roger just did it. Amazingly, since then a four-minute mile is not even an issue for young sports students. It has become a ‘normal’ achievement, not even recognised as something special any more.

Stretching the spirit can also mean to be the one to practice forgiveness for example, if that is something that you would not normally do.

What can you do to stretch your spirit? What is an emotion that does not come easily to you, yet would make the biggest impact on your performance or in your relationship?

Stretch your spirit once a day and experience the difference this has on your whole life.

Tension is who you think you should be. Relaxation is who you are.

Chinese Proverb

Stretch yourself to who you really are and let go of the stress of trying to be what, who or how you (or even worse: others!) think you should be.

Are you feeling …

…stressed or overwhelmed?
…stuck or out of alignment?
…burned out or of low energy?

Are you concerned about…

…your ability to perform to your usual personal or professional standard?
…your lack of concentration, memory or learning difficulties?
…social isolation, an urge to withdraw from social activities or communicational challenges?
…unexplainable moodiness, depression, constant fatigue, allergic reactions or rashes, eczema or itches?
…reduced libido, temper or frustration, feelings of loneliness or not being worthy?
…hallucination, sleeplessness or nightmares?

If you recognise some of the above symptoms in your life, here are the good news:

Your body, mind and spirit are giving you signals that either or all of them are out of balance and need some time (and maybe support) to even themselves out.  In order to do that it is important to have a rest, listen to your self talk, observe your emotions and look at the signals of your body. That way the relevant part can do its work, respectively all three work together symbiotically.

The real reason for an imbalance of body, mind and spirit always comes back to one of three causes:

• physical stress (tensions and blockages in your body)
• mental stress (draining thoughts and limiting beliefs that seem to run around in circles, drag you down and make you feel powerless, weak or tired)
• spiritual/emotional stress (when you seem to be controlled by your emotions rather than being in control of them, when there is a conflict in your values or a lack of purpose)

Often a stress in one area is the reason for tension or blockages in another, because they are interconnected and feed from each other.

This is why Transition Guidance looks at the whole person and offers a holistic approach to reducing stress, improving your overall wellbeing and supporting relaxation for the body, the mind and the spirit.

What we do:

We balance and relax

body, mind and spirit.

We guide

through transition by choice or necessity.

We empower

to live an authentic life with purpose

We connect

you with your inner resources

and with like-minded people

You will be able to access resources that you did not even dare to believe are within you.

There is one catch though:
When you come back you must be prepared to feel like an alien from another world. If you are really serious about changing your life to the better and make a commitment to participate at a level of 110%, you will never be able to go back to your old habits of thinking and behaving.

This can be irritating for the ones around you who have not made that change – yet.

So my recommendation is to tell your family and closest friends and simply take them with you – because you will come back as another person:  the person you always wanted to become!

When I spoke to the elderly part in my family to wish them a Happy New Year, I asked whether they had made any New Year’s Resolutions.

The answers were quite shocking: “I am not setting any goals, I will take life as it comes.” or “Why would I want to make any resolutions, if I won’t achieve them anyway?”  or ” I have set resolutions before and did not achieve them. Why should it be different this time?”

So what are the ingredients for not only setting powerful goals, but also making sure you will accomplish them? The 3 Steps to Accomplish This New Year’s Resolutions may give you the answer you have been looking for.

1. Make sure your resolutions meet the S.M.A.R.T.I.E. conditions

When I hear that someone is not setting goals, a quote from Greg Anderson comes to my mind:

When we are motivated by goals that have deep meaning, by dreams that need completion, by pure love that needs expressing — then we truly live life.

I have met a number of people who told me that they find it stressful to set goals for themselves. They assume that goal setting is only for those who thrive to be successful, that it is something mysterious or even unethical.

“You gotta work hard for your money, son!” or “The one who flies high will eventually fall deep”, are sayings that support that thinking and I can imagine how ‘setting goals’ becomes a weird and mystic task, something that only bosses or the rich and famous do.

In “The Strangest Secret“, Earl Nightingale is talking about success and why so many people don’t achieve it. He says that “These people believe that their lives are shaped by circumstances, by things that happen to them, by exterior forces. They are auto directed people.”

There is  an expression that I heard on a number of personal development workshops that support that thought:

If you don’t have goals for yourself, others will have goals for you.

Benjamin A. Mays put it this way:

It must be born in mind that the tragedy of life does not lie in not reaching your goal. The tragedy of life lies in having no goal to reach.

Kahlil Gibran (“The Prophet“) said:

By losing your goal, you have lost your way.

So how do you set a powerful goal? First you have to make sure that it complies with the SMARTIE criteria:

S – Specific and Simple

Make it simple and specific. “I don’t want to be alone” is a simple statement, but it is far from being specific. With goal setting it is important to say what you want, not what you don’t want.

Have you ever heard the expression “What you focus on is what you get”? That’s what Specific and Simple is about: Say not what you don’t want, but what you want. Focus on the positive.

How would you like not to be alone? Do you want a partner, a lover, children, grand children, a friend, be part of a club or the community? What do you want, specifically?

M – Measurable

This one goes hand in hand with the one above. “I want more money” is simple, positive and more or less specific, but it is not measurable. How much is more? Is it one dollar or 10, 100 or thousands?

Make sure there is a number involved. In case it can’t be measured by numbers, imagine a scale from 1-10, where 10 is where you want to be. What are the criteria that need to be fulfilled for you to be at a 10? Write them down as a tick-off list.

A – Achievable and Attainable by you, As if now

Again, make it your goal, one that you can achieve by yourself. It is not about your partner, family, child or the world, it is not someone else’s goal, it is yours!

Yesterday is history. Tomorrow is a mystery. And today? Today is a gift. That’s why we call it the present. – Babatunde Olatunji

Some languages have no grammar for future or past. They totally live in the here and now. Use present tense when you write down your goal. “I am…, I have…” are the most powerful words on earth, in any language.

R – Realistic

If you have set goals before and not achieved them, maybe they have been set too high. Making a million in a year could be a bit challenging if you are earning 50.000 a year and have no savings and no plan.

On the other side, if you have always achieved your goals without effort, challenge your self. Stretch a little further than comfortable, you will grow into it.

T – Time frame

Give your goal a time frame, have a date involved. “By December 31st 2010 …” or “the 15th of May2015…” will make your goal even more measurable, specific and easy to plan for.

I – Inspirational

Often money comes up in goal setting. But is it really about the money? I don’t think so. Generally it is about what you can or want to do with the money. What is it that inspires you to get up? What motivates you to persevere when times get tough?

When a goal is not about money but what really inspires you, you may suddenly find other ways to achieve it.

Be open and allow the universe or God to provide for you in whatever way they may think is appropriate. Extend your opportunities by making your goal inspirational.

E – Evidence and Endstep

What is the final thing that needs to happen for you to know that you have achieved your goal? What is the picture that you see, what do you hear or tell yourself, how do you feel?

What is the evidence that proofs you have made it? For example when do you know you have lost enough weight? Is it when you see a certain number standing on your scale? When you fit in your favourite dress or pants? When you have achieved a certain fat percentage? Or when the tape measure shows a specific number?

Make your Evidence and Endstep very clear and involve as many senses as possible: see, hear, feel, smell or taste your success.

2. Check whether they stand the C.A.R.Y. criteria

By now your goals or resolutions should be very powerful already.

Check again whether they stand the CARY criteria with these four questions:

C – Is your goal or resolution something you can CONTROL?
A – Is this goal what this is really ABOUT?
R – Is this goal something that you REALLY want?
Y – Are you doing this for YOURSELF?

If you say “YES!” to all four, congratulations. You are only one step away from accomplishing this year’s resolutions. Here is the final step:

3. Create a strategy that supports you when the going gets tough

Our goals can only be reached through a vehicle of a plan, in which we must fervently believe, and upon which we must vigorously act. There is no other route to success. – Stephen A. Brennan

When we study why most people fail to accomplish their new year’s resolutions, two things again and again come up as obviously being the main reasons for will later be called failure:

Lack of plan and lack of action.

Brian Tracy said:

The most important key to achieving great success is to decide upon your goal and launch, get started, take action, move.

By now you have decided on your goal. In order to launch, to start your journey, it is important to have a GPS or roadmap.

What is your strategy? Will you go by foot, bike, car, ship, plane? Will you need a partner or a team? What kind of equipment is necessary? Have you got enough power or fuel? Where will you stay or have a rest? Do you need to book something in advance? What if there are unexpected road works, delays, or other obstacles? Have you got a Plan B?

Having a functional strategy is a crucial ingredient to accomplish a goal. It will help you to stay on track or get back on it easily after you have hit a hitch.

One word about obstacles: when you are on your way, it may excite you to hear that humps are in fact a good sign. They mean that you are moving towards your goal, because otherwise you would not come across them. The more you hit, the better. With each one it is more likely that after the next you will bump into your goal.

Keep on going, persevere! Remember what inspired you to set the goal in first place. You have made your goal inspirational, have you?

When a goal matters enough to a person, that person will find a way to accomplish what at first seemed impossible. – Nido Qubein

Still, I understand that sometimes everything seems to be too hard. It is challenging to keep the motivation high when all you see is stop signs.

Here is one more secret weapon to accomplish any resolution or goal once and for all:

Find yourself someone who will

• hold you accountable,
• help you to design your strategy,
• lift you up when you’re feeling down,
• keep the faith in you when you don’t,
• cheer when do,
• help you to reconnect with your resources when you think you have none left,
• give you a kick when you need it most and no one else would dare to do it,
• care for you but is not emotionally attached to you,
• make sure you will walk the talk

This can be a really good friend, a remote relative, a colleague or professional in the same industry, a mentor or a coach. Make sure that they know what you want to achieve and why, how you want them to hold you accountable, what would motivate you and what would not.

Athletes and other professionals are choosing coaches for a reason, a season or a lifetime. You can too. Accountability Coaching is one of the powerful strategies we at Transition Guidance use to make sure you will accomplish this year’s resolutions and make 2010 your best year ever.

What are your resolutions or goals for this year?
How do you make sure you accomplish them?
How will you celebrate your success?

Please leave your comment below for the inspiration of others. Who knows, maybe you will be able to hook up with someone like-minded?