A How-To Guide On New Year's Resolutions.

2014.  It's almost officially a new year!

At the beginning of 2014, most of us will take it upon ourselves to establish fitness and health goals or resolutions.  It is the most appropriate and common time to establish these.  Well, sort of. We are in fact creatures of habit and either routinely quit or stall on these things.

But what if you could be given a guide or helped on how to build reasonable, simple New Year's goals or resolutions and instructed on how to follow through to succeed at them?

In January, about one in three Americans resolve to better themselves in some way; however, a very small percentage of them actually follow through. The New Year begins and among those that develop and implement plans for resolutions about 75% of them adhere towards their resolution(s) for at least one week.  But less than half (46%) of them six months later are still on track.  So, many Americans are making fewer resolutions, if any, because they are not likely to stick to them.  That seems reasonable. But it seems like a cop-out too.  It is in fact the act of goal setting and the grind of hard work that makes fulfilling them more beneficial, rewarding and unforgettable.  The epic and monumental things we achieve and honor most in our lives is not merely the feat or goal but its the hilly path and long-winding road we take to get there ..... crunch after crunch, lunge after lunge, squat after squat.

"I guess I just woke up this morning and decided..
I didn't want to be chicken anymore"

  

The definition of a goal is an act of determining upon an action, method or procedure, etc. with a firmness of purpose to resolve. The 'Out There' illustration pokes fun and has the chicken exercising saying to the other how he/she plans to make ado about not being a chicken and something else. A resolution is also a “make firm to do something” kind of thing.  When you discontinue a resolution you may no longer be determined to do it or possibly unable to revise action plans. Though there may be other financial or personal reasons too. Ultimately, resolutions are active, decisive thoughts that have many difficulties and roads to overcome and as a result you will need to change your action plans and form constant reminders in order to reach them over time.

So, what will be your fitness or health goals this year?  Will you have a plan to adhere to and complete them?  Will you know of any difficulty or obstacles to following through?  It’s a great time to do it now. If you can't think of any here are the most popular resolutions: 1) Be with family more often; 2) Improve fitness; 3) Increase joy in life; 4) Lose body fat% or fat weight; and 5) Quit smoking. There's also do a Cross Fit Competition, run an Ultra-marathon and try Zumba.  So, what are yours?

The following exercise should be performed for each goal or resolution.  1) Develop a primary goal or resolution and 2) Divide it into a few mini-goals with respected plans of actions. 3) Identify any obstacles or roadblocks.  4) Set a deadline.  And 5) Set up constant reminders.    

   GOAL #1.

     RESOLUTION: __________________________________________________________

     MINI-GOAL #1: __________________________________________________________

     MINI-GOAL #2: __________________________________________________________

     MINI-GOAL #3: __________________________________________________________

     PLANS OF ACTIONS: ____________________________________________________

     ________________________________________________________________________

     OBSTACLE(S): __________________________________________________________

     COMPLETION DATE: _____________________________________________________

     CONSTANT REMINDER(S): ________________________________________________

Fitness and health goals or resolutions are personable decisions with respective plans. They are great ideas in many ways.  They inspire us or motivate us to accomplish or be better at something - financially, physically, socially or spiritually.  So why are fewer of us making resolutions (~40%) and more importantly, why are we not meeting those resolutions each year?  Promises are promises.  And they should not be broken in any way.  That destroys our body, emotions, mind and soul.  So instead of deciding on the same old promises and doing the same old things you should consider the following "five" to have a cosmetic-like face lift on making more practical or simple fitness and health goals or resolutions. 

   THE COSMETIC-LIKE FACE LIFT "FIVE" : 

     #1: Make goals with action plans you know you will keep!

     #2: Make goals into mini-ones and complete them one at a time.

     #3: Make goals so each one can be completed within six months.

     #4: Make goals with a clear reminders knowing what it will completely take.

     #5: Recreate action plans throughout the year, but ultimately Think - “Why not?”

It’s obvious we want to change our ways.  But in order to change ourselves or something you must leave a little bit of yourself or something behind in the past.  It’s paying the price! but “that” is simply thought of as getting rid of something to gain something.  Regards to exercise, health or wellness, it’s more motivating and reasonable to move away from pain and towards pleasure and well-being.  But our bodies and brains consciously and unconsciously resist change for better or worse.  It’s following the path of least resistance.  So of the questions - “Do I know and really want to change something?” and “Is paying the price worth it?” - what can be done with the cosmetic-like face lift "five" rules to create new paths of NO resistance?  Decision-making.  Exercising.  REMINDERS.  Time.

It's only understandable we can only process or remember a certain number of things consciously versus subconsciously.  In fact, it has been proven scientifically you can only process or think of approximately seven to nine things at the conscious level.  Therefore we must develop reminders to spend the best amount of our energy, motivation and time on them so we can complete them within a reasonable amount of time.  And without a doubt the best means to developing reminders is via listening to at looking at them.  Hear No Evil, See No Evil.  Well, in this case - Hear What Am, See What Want.

     #1) Each morning listen to a voice recording about your goals, and life visions.  

Click HERE to Know How to Properly Make a Vision Board.

     #2) Every day and often look at a properly constructed and placed vision board.  


The voice recording and vision board are as important as goal setting in regards to developing and fulfilling goals or resolutions.  These can provide us with constant reminders.  And though these have become more popular in recent years due to the celebrity marketing and expansions in technology, they are underused.  For #1) it's essential to listen each morning to a voice recording of your resolutions. You can make a voice recording and listen on a computer desktop or mobile device.  It's best to do this while meditating in quietness so you can feel the energy and passion, and see a plan of action or visualize the words.  With #2) it's imperative to cut out or make personal notes or pictures of things that are inspirational or motivational and relate to your resolutions and post them on a poster board or onto a wall.  You can also use an app on your computer desktop, mobile device or phone to copy and paste notes or pictures.  And daily, you will want to glance at your vision board, and similarly with the voice recording, ponder in quietness so you can feel the energy and passion, and see a plan of action.  Think, I will have these fruit (goals/visions) by planting and harvesting these seeds (plans of actions) over this period of time.        

It's paramount to remember that every goal or resolution has emotional and physical responses and together they respectively yield a happy or unhappy outcome.  Remain true to and think positive of yourself.  The only negative outcome comes from one that has no try or is not from within.

Inspiration comes from outside things.  Motivation happens from within - Within You!

Don't Stop No Matter How Far or Hard It Is.  It's In You.

The main thing about any New Year's goal or resolution is you should clearly state the benefits and how it will be played out and received over time.  It’s a desired outcome or situation. Otherwise you would not have thought of it. And it is not a clear goal to say “I want to lose body weight.”  Though you may be dissatisfied with your body figure or weight and want to improve your look or lower your health risks. It's just not visionary.  It’s visionary when you completely comprehend how and know why you want to achieve a resolution that will make you stay motivated and willing to pay the price - “It's every penny worth it!”  If you believe in yourself and know how to develop and follow through on a resolution and understand why its important then you can earnestly and virtually be motivated and proud and more likely see a successful outcome!  And you will find that there is no "STOP" in you.  You also must not forget to use voice recording and vision boards year round!!!    

Aromatherapy at Home or Work. Necessary? YES!

About a few weeks past, my wife and I had a date night and scheduled individual massage sessions at Burke Williams Spa at Santana Row in San Jose, CA.  I say “Spa” and we all say “Ahhh!”  I ask, “Why are we adulated and enamored with spas?  Is it not only a beauty and health center?”  Absolutely not!  It’s a destination place to stimulate our senses and receive the therapeutic powers of aroma, beauty and light, sound, touch and water.  Whether we want to detox, de-stress or dethrone health or lifestyle-related conditions or disorders, such as aging or stress, we have an opportunity and surely a willingness to go to a spa for pleasure and rejuvenation.

Again [looking for a reason], “Why do we go to spas?”  Is it for the aromatic oils, baths, euphoric lighting, hot stones, lovely sounds of harmonious music, massage therapy or running waterfalls?  I think it’s about all the above among other things.  But still, “Why?”
  

As a result of spending a few hours at the Burke Williams Spa I was completely rejuvenated, relaxed and restored.  “Ahhh Haaa.”  I know “Why.”  We go to spas because they can clean and condition our bodies and minds from the inside out and completely transform us.  “Uh oh, Houston we have a problem.”  I see a dilemma in this situation.  I will not be able to maintain my altered and “loving it” state of well-being.  You see, once we exit a spa we will have to face head on unhealthy living conditions and stress, especially at work.  So I see and understand that we seek out spas to get relaxed, restored or revitalized.  But can we replicate the smells and sounds of a spa into our everyday life and surroundings, especially at work?

I had seen a saying about spas: “Saturday is a day for the spa. RELAX, indulge, enjoy, and love yourself, too."  What about the other days of the week?   

A spa is a novelty for some.  It's a nice place for pleasure and relaxation.  But that is the problem too.  The benefits from experiences at spas due to their ambiance or surroundings and therapy ought to be able to be copied to places where we spend the most time doing day to day activities or our occupation, such as around the home or office or in our commuter vehicles. So how can we make our cars, homes or office desks more spa-like?  One answer divided five ways: AROMATHERAPY, ergonomics, lighting, plants and water.

There are a lot of things we cannot change in life or work.  Perhaps life is work.  We cannot change our age, ethnicity gender or genetics.  And it is likely we do not have control over the office amenities, furniture layout, lighting or noise.  And we probably do not have much of a say on the choice of color for the floors and walls.  Ahhh!  I occupy and use an office with beige and cream or tan floors and walls.  I hate beige and tan colored things.  They drown my energy and kill my mood and positivity.  However, I have a solution via BLUEPRINT ESSENTIALS education and use and it involves the aforementioned one answer divided five ways. 

The best and easiest solution is AROMATHERAPY; its benefits are discovered and shown via essential oil therapy.  Aromatherapy and essential oils are no longer just for cosmetic products and spas.  The benefits of them are invaluable.  Aromatherapy and essentials oils are a form of alternative medicine in which the aromatic compounds of volatile plant materials create a healthy environment or setting and reduce stress.  For example, a scientific study had shown inhaling lemon oil and peppermint oil increased mental clarity and focus by 54 percent and 28 percent, respectively.  Other studies have stated aromatherapy inhalation alters or betters anxiety, blood pressure, breathing rates, heart rates, moods and pain sensations.  It can also in an instant positively affect energy, hormonal influence or sexual function and sleep.  Aromatherapy is effective and quick.

  

Aromas of essential oils can travel to the deepest part of the brain via the olfactory system.  It’s the power of the scent.  “Smell” can influence brain activity and stimulation and of the senses it is by far the most powerful and strongest.  The aromas can directly go to the brain’s hypothalamus among other parts that are involved with autonomic or subconscious processes, cognition, emotions, hormone or immune functions, memory and pain relief.  In addition, breathing the diffusion and scent of essential oils makes it possible for the aromatic oils and their benefits or properties to travel to the circulatory system by way of the lungs and respiratory system. The aromas from essential oils can balance our energy or homeostasis or boost our self-confidence and self-esteem.  They also can calm or relax us, energize or stimulate us, help us concentrate and focus, and provide a means to a clean, germ-free and healthy work environment or setting.  The aromas of essential oils exert autonomic, behavioral and systemic wellness.

There are more than 50 isolated, specific essential oils in the world.  And there are over 200 companies dealing with essential oils in marketing and sales throughout the world.  As such, I believe Shakespeare was incorrect and instead “A Rose” is not just a rose.  Essential oils are only as good as they are real.  A rose oil with added solvents or synthetics is NOT the same as the rose oil that goes through a two-part distillation and extraction process to have and maintain 100% of its lifeblood, purity and vitality.  The essentials oils that are of the highest grade, most pure and optimal quality are the most beneficial and effective and can back or parallel their claims of promoted aromatic scientific evidence or results. 

If any or all of the essential oils’ purity and quality matter it is necessary and recommended to do research to find and know of the best and most credible and prestigious companies dealing with and selling essential oils.  There may be a lot of companies involved with essential oils but the list of company names are few that are effective and safe and meet the highest standards.  I have done my research and tried to find the most truthful “One.”  The lone survivor is doTERRA Essential Oils.   And doTERRA has a number of essential oils and blended essential oils that are effective and safe for your emotional and physical needs and wants at the office or wherever else.

CALM

Vetiver, Serenity, Lavender, Marjoram, Clary Sage

ENERGY

Elevation, Citrus Bliss, Peppermint, Slim & Sassy, Wild Orange

FEEL INSPIRED

Balance, Rosemary, Sandalwood, Black Pepper, Frankincense

FOR SELF-CONFIDENCE

Jasmine, Whisper, Sandalwood, Frankincense, Ylang Ylang

LOWER OFFICE STRESS

Rose, Melissa, Geranium, Grapefruit, Sandalwood

MENTAL CLARITY/STIMULATION

Basil, Lemon, Cypress, Melaluca, Peppermint

TO REFRESH THE WORK AREA

Lemon, Lavender, Melaluca, OnGuard, Euclayptus

There are a variety of essentials oils used for particular conditions or reasons.  The essential oils listed above are only a sample size.  And they can be applied or used countless ways.  However, it is best and easiest to use them, especially at the office, in methods and respects that make them simple to use.
 

1. Consume a few drops of certain essential oils with H2O.
2. Diffuse essential oils in the air via Lotus Diffuser or other.
3. Infuse bookmarks or office stationery with essential oils by: 1) Place a few drops of on paper or other stationary; 2) Put them in a plastic bag; and 3) Seal the bag and leave it overnight.  It is a great idea to pass on or send only good news in infused letters or other stationary.
4. Make a pendant necklace.  Make the pendant out of clay (terra-cotta).  Infuse the pendant with essential oils and wear it as a necklace as much as needed.
5. Or purchase a ceramic-, crystal-, glass-, metal- (i.e. Pewter) or pottery-pendant necklace specifically for aromatherapy or diffusing essential oil treatment.
6. Place a few drops of an essential oil on the back of ears, jaw, neck or wrists.
7. Place a few drops of an essential oil directly onto the pedals or stems of dried or silk plants or flowers.  This can also be done on real flowers or plants as well.
8. Place certain essential oils in small essential oil bottles in a drawer and place a few drops of a specific essential oil into a handkerchief or tissue to smell at times.  
9. Place specific essential oils in a spray bottle and use it as a disinfectant on equipment, furniture or surfaces or use them as a fragrance or perfume, or both. 
10. Put specific essential oils in cleaning agents, such as disinfectant wipes or hand soap, to fend off bacteria, fungi, viruses, etc.  The essential oils are effective against fighting off common cold, Herpes, influenza, MRSA, parasites,polio, etc.

Aromatherapy at the home or office or during drives from or to work is a basic and simple way to calm oneself and lower stress, give energy and/or increase focus and productivity or success.  I call home Los Gatos, CA that is in the South Bay of San Francisco’s Silicon Valley and do work in the Upper Peninsula.  As such, I have to deal with heavy traffic in the morning and night.  I hate traffic.  I tell my wife that sitting in traffic is perhaps one of the biggest wastes of time and a risk to my health and sanity.  I get so frustrated and restless needless to say.  But by accident I have learned to use the essential oil Vetiver to calm me and let me relax during my commute and whatnot.  I had in the backseat of my car a bag and inside it was a towel that accidently had been infused with a few drops of Vetiver essential oil from an open Vetiver essential oil bottle that has been left there for some time.  The commutes were jammed and slow with traffic but my energy and mood were different because once I experienced the effects of inhaling Vetiver I was patient and relaxed.  It was an answer to my unhealthy emotions and mood and I forever have Vetiver or a like essential oil in my car to help me with my commute or perhaps to cover up my smelly clothes from working out.

Aromatherapy.  It’s great to stink at work.  LOL.  And like the Old Spice commercials and saying, it will help you be your best SMELF. 

At work we used to stop each other and ask, “Hey.  Do you smell that [Sniffing]?”  It’s the smell of success.  Try it.  You’ll see…..or smell.  Success too.