Living a Less Complicated Life

What if I told you life doesn’t have to be so damned complicated? What would you say?

If you’re like me, you’ve had some hard knocks in life, yet you keep getting up and pushing through towards your goals and dreams, or some days you do your best to just get through the day.

Because life delivers some hard blows, sometimes many often feel as if life is complicated and is never easy.

I’ve been there!

Here are TEN things you can do to make life less complicated

TYPOLOGY – Take a typology test such as a Myers-Briggs or Keirsey Bates test. Once you know your typology, you’ll better understand yourself. (Want the test? email me, and I'll send it to you)

There is more to typology, but what I’ve written is some basics.

CHANGING TO GROW

CHANGE – Being open to change is a lot easier than not. Some people will find themselves in a state of being untroubled to change, yet if they don’t, they risk losing loved ones and careers and find themselves living with regrets. There is a status quo barrier that, if not careful, can keep you stuck.

Change can take time unless it’s a forced change, such as a job loss, a relationship ending, illness, or death.

John C. Maxwell wrote, “Change is inevitable. Growth is optional.

We also get to decide how we’ll handle the changes we are faced with. We can be bitter or use change as a learning experience for a better tomorrow.

When something bad happens, you have three choices. You can either let it define you, let it destroy you, or you can let it strengthen you. ~ Dr. Seuss

VALUES – This is another avenue to knowing yourself better. When you know your top 10 and even top three values, you provide you with learning opportunities.

For example, one of my top values in Health/Fitness. If I’m not working out and living a healthy lifestyle, I get irritated, frustrated, not sleeping well, etc. So, moving toward my value feels good in this area of my life.

INTUITION – listen to your intuition; if you hear a voice so small or booming loud telling you to put on the brakes, then put on the brakes. If it’s a dose of fear over something you want to do, that’s a different story. Step into that fear and get the job done. Speaking from experience, if you don’t listen to your intuition, it can lead to living a more complicated life.

REVIEW YOUR GOALS DAILY – When you review your goals, you can take appropriate action daily, weekly, monthly, etc. Keeping it all in your head just doesn’t work. Instead, get a planner or use the apps on your phone to keep track of things.

MINUTES – We all have the same 1440 minutes in a day, so use every minute of the day. Yes, seriously! When you use every minute of the day to lean into your day, goals, and desires, you’ll accomplish more and find life less complicated. Give it a try. What do you have to lose?

FORCE YOURSELF – to do the things you don’t like to do. OMG! Right, who wants to do that? Simply put, when you force yourself to do the things you don’t want to do, you’ll get shit done.

For example, it’s a huge chore to get content written (that’s the fun part) and then set it all up to load to my social media accounts automatically. Then set blogs to load on my website, LinkedIn, etc. You get the point.

 One day, I’ll hire a virtual assistant to do all that for me. Believe me; it’s on the goal sheet.

ONE THING AT A TIME – It’s easy to get sucked into doing too many things at one time, which after some time makes things complicated. However, when you can focus on one thing at a time, you’ll get more done, resolve issues faster, and find life gets a bit smoother. \

SAY NO – When you say ‘no’ more often, you might find more peace and calm in your life. This is a practice I’m still working on. There is a saying that when you say ‘yes’ to something, you’re saying ‘no’ to something you really want to do.

CONTROL – When you worry about outcomes or fixate on what other people are doing or not doing, you’re acting in a controlling manner. Instead, focus on you!

CHANGING TO GROW TAKES COURAGE – You'll have days when your head will fill like it will explode with negative thoughts and days when it's filled with the gems of positive ideas and thoughts that will move you forward. You get tot decide which direction to take.

The list above is by no means complete, as there are certainly more things you can do to make life less complicated. I’d love to hear your views on how you work to make your life less complicated. So, please send me an email, and let’s start a conversation.

Cheers ? to a less complicated life,
Vonie

P.S. Not sure you can live a less complicated life without some accountability? Schedule a complimentary call today, and let's see how we can get you there together.

P.S.S. Want to try some risk free coaching? Check out how, here.

Exercise for Beginners: 10 Exercises to Get You Started

You’ve decided it’s time to get back in shape, or maybe you are looking to get started for the first time, only you aren’t sure how to get started or what to do.

You’re not alone. 

Before you dive into an exercise program, there are some things to consider and some steps you can take before you begin.

First, remember that SMART Plan I sent you a couple of weeks ago? If you didn’t see it, here’s the link. Next, you’ll want to figure out what your specific goal is. For example, are you wanting to lose weight, feel better, increase your energy, play with your grandkids without feeling like you can’t keep up, sleep better, or decrease your disease risk?

There are so many reasons to start an exercise program. What’s our WHY?

Secondly, take the PAR-Q, a Physical Activity Readiness Questionnaire that was created by the Canadian Society for Exercise Physiology. The questionnaire is a readiness tool with seven questions that will determine how safe it is for you to begin exercise with or without a doctor’s consent.

Personally, in all my years of assessing someone’s health with the PAR-Q, a doctor has never said no to them starting an exercise program. However, they have given specific guidelines for clients whose assessment determined a doctor’s consent was needed for me to begin working with them.

What is your current fitness level?

Resting Heart Rate — First thing in the morning, without waking up to an alarm, take your pulse for 60 seconds and record that.

Blood Pressure — Find out what your average blood pressure is. Many pharmacies have blood pressure machines where you can take your own blood pressure.

Cholesterol Levels — If you’ve had high cholesterol or were borderline on the fence with high cholesterol, use a recent test or have a new one completed to determine your cholesterol levels. What is your HDL, LDL, and triglycerides numbers? Once you know what they are, you can watch them change as your health changes with a new exercise regimen.

Walk A Mile — How fast can you walk a mile, and what is your heart rate upon starting and finishing. As you get fitter, these numbers will go down, and you’ll have to walk faster to get them up.

Measurements — Using a tape measure, measure your right arm (thickest part of the arm), your chest (across the nipple line), rib cage, waist, hips, right thigh (the middle), and the calf (thickest part).

Weight — Step on a scale in the early morning before having water and weigh yourself. Write that number down. There is no shame, guilt, or blame, no matter what. Put the scale away, and don’t step on it again until you start to see some weight come off (assuming you want to lose weight).

Current or Previous Injury — Do you have any previous or current injuries that you’ll need to address before you start or that can be managed as you begin your workouts? If you do, check with your Physical Therapist, and get those PT exercises set as part of your routine.

Now You Are Ready for The Next Step

What Will You Do?

You know you’ve got to move your body, so what’s the thing you’re most likely to stick with? Is it walking or taking a water exercise class? Will you join a gym or workout from home? Will you need a workout buddy to keep you accountable? Hint, write this all down in your SMART Plan.

These are all good things to consider before you start.

Whatever you decide to undertake for a workout routine, remind yourself to start slowly and monitor your progress along the way.

AND,

As promised, here are 10 exercises to get you started at home!

Walk — Get yourself a good pair of walking/running shoes and start walking. Dress appropriately, layering up for cooler temperatures. In warmer weather, dress for 10 degrees warmer than the temperature.

Squats — Stand up straight, with your feet under your hips or slightly wider, engage your abs, lower yourself down towards the floor, push yourself back up and repeat. If you’re just starting out, you may want or need to hang on to a counter or some other unmovable object. You can start with 10 a day and increase from there. Want an extra boost. Do a squat for each piece of laundry you pick up and put in the washing machine.

Static Lunges — Standing up nice and tall, step one foot forward and the other back (hang on to a chair or counter if needed for balance). Drop your body towards the ground and lift back up. Keep the back leg engaged and squeeze through the butt. Keep the front knee over the toes. You should be able to see your big toe but not your smaller toes.

Bridges — Lying on your back, knees bent, and feet hip-distance apart (not too far from your butt), lifting your hips up and down from the ground. Start with 10.

Crunches — Lay on your back, knees bent (not too close to you), hands behind the head for support. From the rib cage, curl up (not all the way, this is a crunch), keep your head heavy into your hands, and avoid pulling on your neck. Start with 10 a day or less if your neck hurts.

Knee Planks — With your hands slightly wider than shoulder distance apart or on your forearms, push your hips forward to form a plank. Start with a 20 to 30-second hold. Work your way up to one 1-minute. Side note: So you’re not able to get on your knees, no problem, follow the basic guidelines here and use the wall, table, or kitchen counter.

Knee Pushup — Assume the knee plank position, with your elbows out to the side, lower your chest towards the floor. Go only as far as you’re able to maintain good form. Keep your ears lined with your shoulders. Keep the abs and glutes tight. This one can also be completed at a kitchen counter, a wall, or a table. Any non-moveable object will work. Start with 5 or 10. Just keep good form.

Modified Superman — Lay on your stomach, engage your abs and glutes, and lift your right arm and left leg, allowing your upper body to lift. Switch and do the other side. 8-12 on each side is a good start.

Clam Shells — Lay on your side with your knees bent. If you were laying against a wall, your head, upper back, butt, and feet would touch the wall. Keeping the feet together, open the top knee towards the ceiling without rolling the top hip back. 10 each side and progress to 30.

Inner Thighs — Lay on your back, knees bent, hip-distance apart and not too close to the butt; put a ball or large towel between the knees. Squeeze the ball or towel for 8 singles, add 8 pulses, and then hold for 8 counts. Remember to breathe. You can get a ball here.

Undertaking a fitness program is a big decision that requires effort and determination to meet your goals. It won’t happen overnight. Set a plan, get a workout buddy if you need one, hire a trainer, join a gym, or hire me to hold you accountable.

Whatever you do, don’t beat yourself up if you skip a day. Instead, get back on track the next day and keep up the effort. It will pay off!

If you just need help with a game plan, schedule a FREE 30-minute call with me. I’ll get you started.

Happy Exercising,

Vonie

P.S. Check out a GREAT OPPORTUNITY to get some FREE Group Coaching here.

Group Mastermind Thank You

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I'm honored you're joining me for the 'One Size Fits None' Group Mastermind Calls. Please be sure to look for your welcome email. You may find it in your "spam" or "promotions" folder, so you'll want to add vonie@voniekalich.com to your "safe sender" list. That way, you won't miss any of the email reminders about the 'Live Calls' and the recordings associated with the calls.

See you soon, Vonie

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One Size Fits None Group Coaching Calls

Reflections and Intentions for The Remainder of 2022

This post is my last email for the first half of the year, and as we approach the end of May, I'm reflecting on where the year has gone.

* What did I do?
* Did I celebrate any of my successes, or did they just roll into another day?
* What did I learn?
* Did I grow from the experiences, or did I stick with the familiar self?
* Did I just let life happen, or did I create what I wanted?
* How did I grow?

You get the picture!

Reflection is different than looking in the rearview mirror and living in the past. It's about understanding what we did, what we learned, and, in this case, how can we leverage that learning into the next half of the year versus a new year.

I want to inspire you to go all-in, so to do that, I've created a 2-page PDF that you can download. There is just the right number of questions to get you reflecting, reviewing, setting intentions, and potentially planning out the remainder of your year.

I'm still working on this myself, but here are a couple of things that I know I'm setting intentions toward:

Personal — 

To take a mini vacation. I had not been on a vacation for about two years before I started cancer treatment in June of 2020.

To continue the early morning workouts that have me on the path towards better fitness and greater health.

To set better boundaries with certain situations and people in my life. Yes, I'm not perfect, and there are people and situations in my life that I've struggled with. Like all of us, I'm a work in progress, and I'm not beating myself up over them any longer. So, there's a win!

Business —

To continue writing weekly posts for my loyal readers! Hopefully, you're reading them and implementing some of what I've written.

To continue to offer my signature program, One Size Fits None (the next start date is September 12). But, of course, I'm always open to private coaching.

To grow the twice-monthly group coaching calls that I just started. You do not have to be present. I record the calls, and you get the recording. Ask me questions ahead of time, and I'll answer them on the call.

Now it's your turn.

Set Intentions for The Remainder of The Year

Join my VIP List and I'll send you the PDF, so you can get started today. If in the process, you find you need some assistance, you can schedule a FREE 30-minute call with me. Then together, we can get you through the worksheet.

As always, I'd love to hear from you. What did you learn doing the worksheet?

Happy Reflecting and Planning,

Vonie

A Guide To Hidden Sugars

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Sugar, a prime and hidden ingredient in many processed foods and beverages, is considered as addictive as heroin or nicotine. For years research has shown sugar is responsible for many of the most serious health issues and diseases. Yet, it is readily available and consumed at astonishing rates, especially here in the United States.

When reading labels, you’ll find sugar listed as an ingredient in many foods. However, sugar comes in many forms, and without knowing what to look for, you’ll be consuming hidden sugars in a variety of foods.

For example, you'll find many restaurant food items that include hidden sugars. Chicken wings are often precooked and breaded with sugar, fat, and salt. When they arrive at your table, they are served with a dipping sauce filled with sugar, fat, and salt.

I know it can be mind-blowing and overwhelming to think about reducing or eliminating sugar from your diet. However, awareness is the first key to doing so. You are on the right track by educating yourself on these hidden sugars.
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Say goodbye to sugar using this helpful guide to break the seductive and addictive relationship sugar creates.

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