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Never Give Up: It is Not an Option

May 11, 2012 By 9 Comments

“Never give up on what you really want to do. The person with big dreams is more powerful than one with all the facts.” ~ Unknown
Photo of Randy Legaspi

By  Alpha Miguel-Sanford

 

I want to let you know that it is okay to feel like you are giving up. That is natural. That is your way of reacting to a situation that is overwhelming you, and your state of mind at the moment. I want to make you be aware that I myself feel that emotion, have felt it and will expect to feel it again. But what I would want  you to know is that, it is totally unacceptable to give up. Yes, it is good to recognize that you are at a low point in your life, but giving up? NO way!

When you give up, you will make yourself unavailable to greater opportunities.

When you give up, you will close doors that may possibly bring you more fortune.

And, when you give up – you are telling the world that you are weak.

And I know you are not!

We are all capable of challenging our limitations.

The video that you are about to watch is about Arthur Boorman, whose inspiring story tells us that despite people’s rejection and beliefs (which turned out to be completely wrong) YOU are who you determine yourself to be.

I want you to devote a few minutes of your time today and see how anything is possible; how giving up is really not an option.

Get ready –

Filed Under: Daily Inspiration, Photography by Randy Legaspi, VIDEOS Tagged With: , , , , , , , , ,

How to Keep your Energy Levels Balanced throughout your Busy Day

May 3, 2012 By 12 Comments

Photo of Shem-shem Pablo

By Liz Scala

Lately I’ve been struggling with my own sleep and energy levels; as I am sure many of us have at one point or another during our careers.  As a nurse, I have worked swing shifts, night shifts, and have been unable to create a sleep-wake cycle.  I am certain many people have had trouble falling and staying asleep.  I’m not sure why my sleep is disrupted right now as I really haven’t changed anything in my life.  I also am not saying my sleep is terrible; I am just aware it could be better. 

The reason I’ve become aware of this broken sleep is I feel more lethargic and less energetic during the day.  This could also be related to the fact that I have a lot of upcoming events or have a lot on my mind.  But whatever the reason, I am certain my restless sleep is causing my decreased energy levels. 

This brings me to the topic I wanted to discuss: energy levels.  We have more control over our energy than we think.  People, in general, feel they are powerless over their energy increases and decreases throughout their day; falling victim to things like shift schedules, overtime, and staffing numbers.  Fortunately, this is not the case.  You DO have control over your energy. 

 I want to share with you several ways you can keep energy levels balanced throughout your busy work day:

  • Get more rest.  Instead of going to bed at 1 am, and getting only 4.5 hours of sleep, because you stayed up late surfing the web or logged on to Facebook; turn off the technology and settle in earlier.  Create a set scheduled bed time, as much as you are able to, and keep it.  Get 6-8 hours of uninterrupted sleep per night.  Make a space that is conducive to sleep which means turning off distractions, keeping the room dark, cooling the temperature, reserving the bed for sleep, and unwinding beforehand.

 

  • Exercise.  A surefire way to increase your energy levels is to actually do things that spend your energy.  I know this sounds counterintuitive.  Most times people protest, “I have no energy to work out; after work I just want to go home to veg out and sleep.”  I promise you, once you get into a workout routine you will have more energy.  As your heartbeat increases with exercise, more blood surges through the brain, more oxygen is absorbed by your cells, and you feel more mentally alert and energetic.  Better-conditioned muscles make daily tasks easier.  As you become stronger through exercise; so does your immune system. 

 

  • Drink more water.  This seems to be my answer for everything; but it works!  Water accounts for approximately 60% of your body weight.  Your organs require water in order to function properly.  You will flush out the toxins that slow you down.  By staying hydrated you will avoid feeling sluggish, tired, and irritable.   

 

  • Stay away from “energy boosters.”  Things such as coffee, caffeine, sugar, “energy” drinks, etc are all ways to send your energy levels crashing.  Why?  You take them in for a quick burst of energy, but then since they are not natural your body “crashes” down off of them causing you to need more to sustain those energy levels you enjoyed.  Excess sugar causes fluctuations in blood sugar, which can result in plummeting energy levels.  Although coffee initially raises stress hormones and gives a rush of energy, consuming several cups of coffee per day can promote burnout.  Avoid unnatural ways to boost energy. 

 

  • Take some time each day just for you.  Create a daily ritual where you take 20 to 30 minutes for yourself just relaxing and doing nothing (no watching TV or surfing the net).  Read a book, listen to music, meditate, have a cup of tea, try a new yoga pose, or sit outside just being quiet.  Do something that is just for you.  Schedule it in as you do anything else.  Make your “me” time priority.

 

  • Go outside.  Nature is a great energizer.  Breathe in the fresh air.  Get your dose of natural vitamin D from the sun.  Tire yourself out with the outdoors.  Run around with children, play a sport, or tackle some yard work.  The more you are outside experiencing the elements; the better rest you will get and ultimately the better energy you will have.

 

  • Breathe.  Energy, in Chinese Medicine, is called qi (pronounced chi).  One important way we make qi is by breathing deeply.  Deep, diaphragmatic breathing is a simple way you can improve energy levels.

 

Editor’s Note: Liz Scala writes about Health and Wellness monthly for AMSDaily. You can visit her newly designed blog at Living Sublime Wellness to read more on these topics.  Subscribe to her website to get your free daily meditation audio and a journal gift!

Filed Under: Daily Inspiration, Health and Wellness, Photography by Shem-shem Pablo, Wellness - Liz Scala Tagged With: , , , , , , , , , , ,

Take the Opportunity: Start a Good Habit

March 19, 2012 By 31 Comments

Photo of Randy Legaspi

By Stuart Young

 

Take the opportunity today to
start a ‘good’ habit.

Starting a habit only takes 21 days! That’s right, 3 weeks and you are
well on your way to creating a good habit in your life whether that’s
going to the gym every day, eating your 5 a day every day or resisting
smoking each and every day.

The next stage is 4 months. If you can push yourself through the first
21 days of creating a habit it exponentially becomes easier and easier
each and every day after. When you hit the 16 week mark (4 months) you
will have a deeply embedded habit that is harder to stop than it is to
continue.

What are you waiting for? Decide today which habit you would like to
kick or which you would like to start. Choose one only, in order to
give yourself a chance to succeed – you can always choose more habits
in the future once you have tasted the success of this first one.

Good luck!

 

Editor’s Note: Stuart Young writes his thoughts on How To Change Your Life One Day At A Time. He aims to provide a “set of 365 practical little guides which WILL change your life if you commit to implementing as many as possible.” He is also completing his book about changing your life one day at a time. You can check his thoughts here.

Filed Under: Photography by Randy Legaspi, Take the Opportunity: Stuart Young Tagged With: , , , , , , , , , ,

Tips on Caring for Yourself, Positively

March 16, 2012 By 25 Comments

Photo of Randy Legaspi

By Catia Michelle

There are some great resources on the Web about Self Care, and I hope over the next months to be a great resource for you about Self Care, Inspiration, Healthy Living and Happiness. But before reading about all the great ideas of Self Care activities, let’s start with the two most important practices that lead to great Self Care: 

1.  The first practice is to listen to all the times you use the word should in a day. When we use the word should it usually signals that we don’t actually want to do something, but we feel obligated for whatever reason. For now, don’t try to stop using should altogether, but pay attention to how you use it (out loud and in your head, because yes, everyone talks to themselves). If you do catch it, try re-framing the sentence with the word want. Does it work? Do you really want to do that thing? Or do you indeed feel obligated? 
 
2. Practice saying No. I know: this is something you have heard 1000 times. So make a goal that once in the next two weeks you will block of an evening all to yourself for rest and relaxation and say no to whatever might come up. Setting a target date and trying it out once is the best place to start exercising our no muscles. If that goes well, maybe try one more time. Or try an “organic” No: when someone asks you to do something and you think you should do it, but you don’t want to, take that as a signal to say “I’ll pass” and spend your time, money and life doing something restful and inspiring. 
 
This is a rather negative list of first steps (should and No), so I’ll leave you with 5 positive Self Care ideas to try over the next few weeks!
 
1. Take a bubble bath. This is my favorite Self Care practice! Candles, Music and a Good Book are definitely welcome!  
 
 2. Spent 15 minutes stretching. Very gently. Move your body slowly and stretch out sore, stiff muscles (remember, if you want to stretch your legs don’t bend over, sit or lie on the floor and stretch gently)
 
3. Sip hot tea. Green tea especially has some amazing properties that can boost alertness and provide a sense of calm.
 
 4. Take a walk in a local nature preserve. It doesn’t have to take long. 15 minutes is plenty. Really try and be mindful of what you are seeing and passing. Make it a point to notice.
 
5. Go to bed early. (Enough said!) 
 
 
Editor’s Note: Catia Michelle is a pastor, who loves to write about motivation, routines/habits, mornings, and exercise. She maintains a blog, Joy For Today and commits to contributing on AMSDaily twice a month.
Filed Under: Daily Inspiration, Faith - Caitlin Desjardins, Photography by Randy Legaspi Tagged With: , , , , , , , , , , ,

How to Keep Your Mind Where You Want It to Be

March 15, 2012 By 43 Comments

Photo of Frederick Claflin

By Liz Scala

I had another email sent to me from a nurse in response to one of my articles.  Her comments struck me; “I try to push out negative thoughts instead of letting them fester – that’s hard.  I find I am sucked into conversations with coworkers about our negative experiences and I try to tell them ‘Let’s replace these discussions with the good, positive ones instead’.”  

Do you ever struggle with this?  You are doing your best to be upbeat but someone at work is always trying to drag you down.  A nasty comment here, some gossip there, and before you know it you are roped into an all out complaint session! 

Since I’ve started on my journey of healing, at times, I feel like an outsider looking in on the “cool” group.  I feel as if I am strange or weird.  I’ve been through many life changes.  I quit my job and began working with topics I was more passionate about.  I re-found exercise and healthy eating.  I practice stress reduction techniques.  I am happier and healthier than I have been in a long while; and my thoughts and feelings reflect that!  However, it is not always easy.  At times I feel very alone.

One afternoon I was hosting a barbecue/meeting for my Nurse Practice committee.  Co-workers were sitting outside on my patio while I was in and out preparing food and making sure things went smoothly.  I noticed when I sat down with them I started to feel fed up and irritable.  They were constantly complaining, gossiping, and talking negatively.  They were going on and on about everything that was wrong with our unit.  I couldn’t stand it.  I then realized amidst my life changes and my progression towards healing; I was leaving behind those who were still where I used to be.

This happens often.  I notice the scowls on people’s faces, bad moods, and negative energy.  I hear the complaints, gossip, and groaning.  I wonder, “Is it really that bad out there?”  My answer is, and continues to be, NO.  There is so much beauty in the world.  Nature is an awesome and amazing gift.  Children play and babies laugh and smile.  Volunteers and service people give of themselves unconditionally.  We are fortunate to have what we have and should reflect on this every day.  We should be grateful for our blessings and keep our minds upbeat and positive.  Easier said than done; right?

Here are 7 Tools I suggest to keep Your Mind Where You Want It to Be:

  • Meditate:  Make it your practice to take some time each day to sit quietly with yourself.  Observe your thoughts and let them go.  Even 5 minutes is worth it.  You may not notice any changes immediately, but slowly things will shift for you.

 

  • Breathe: When you are around negative people take a moment to focus and breathe.  Take a slow, deep breath in and out through your nose. Clear your mind and body.  Fresh air will slow you down and replenish your cells.  Exhale out all the negativity as you exhale your breath.

 

  • Excuse Yourself: Sometimes you just have to get up and get away from the conversation.  Take a couple of moments to yourself or splash some water on your face.  Then come back and try again.

 

  • Say Something: This is tricky and may take practice.  If you find yourself around a lot of negativity and gossip see if you can shift the conversation by speaking up.  Mention an objective observation; “My, we sure are complaining a lot today. Let’s see if we can focus on each other’s strengths for a few minutes.”

 

  • Repeat An Affirmation: If you are unable to speak up or remove yourself from the situation; try bringing a mantra to mind.  Try something like, “I am confident in the joys of life to see me through.”

 

  • Learn From the Group: Know that each experience you have in life you are meant to have.  Every part of your journey only makes you stronger.  Each conversation or group you are involved in is teaching you something.  Maybe they are teaching you patience!

 

  • Change Your Scenery: Find a new group to be around.  Sure, those people you work with or have known all of your life will always be there.  But join a club, volunteer group, or work association where people are involved in things you like to do, who are positive people, and who are on their own healing journey. 

 

Editor’s Note: Liz Scala writes about Health and Wellness twice a month for AMSDaily. You can visit her newly designed blog at Living Sublime Wellness to read more on these topics.  Subscribe to her website to get your free daily meditation audio and a journal gift!

Filed Under: Photography by Frederick Claflin, PURPOSE IN LIFE, Wellness - Liz Scala Tagged With: , , , , , , , , , , , ,