“There are two basic motivating forces: fear and love. When we are afraid, we pull back from life. When we are in love, we open to all that life has to offer with passion, excitement, and acceptance. We need to learn to love ourselves first, in all our glory and our imperfections. If we cannot love ourselves, we cannot fully open to our ability to love others or our potential to create. Evolution and all hopes for a better world rest in the fearlessness and open-hearted vision of people who embrace life.”  - John Lennon

That’s it. There will be a mandatory meeting on Friday. This was on a Tuesday. What do you think my first reaction was? OMG – I’m getting fired. What will I do? How will I find another client to fill the billing hours right away? I knew it didn’t have anything to do with the quality of my work, but couldn’t help feeling responsible, like I could change the outcome of….oh, I know…I didn’t know!?

I am going to say I was very proud of myself. It took only about 10 minutes of negative meanderings through thought processes leading me down the road to gloom and doom before I realized that I knew NOTHING about what this meeting was going to be about. Absolutely nothing!

But there I was, making myself anxious and worried for absolutely no reason at all. Nada…zippo…

I love the way lessons keep on coming at me fast and furious. After my 10 minute rant, I sat myself down and reflected on the relationship I have had with the client over the past two years. Nothing but positive thoughts filtered through my mind and heart. I have had the opportunity to work with a great bunch of human beings, learned so much through the process, know that I have contributed to their growth and have enjoyed a marvelous life partly because of the association I have with them.

My body relaxed. My mind came back to present. My soul opened to the possibility of being open to whatever would be presented at that meeting. That’s it. Story over.

I didn’t spend the next three days wondering what if…..I spent the next three days going about my business, being in curiosity as to what the universe had in store for me and continued to live my life in the present moment, knowing that my future is always delightful because God has my back.

By the way…the news was great!

Have you ever been in this same situation – one in which you panicked at first?  How did you calm yourself down?  Please comment below and let’s start a conversation!

When I was coming up, there was a lot of negative energy and emotions in my household. I learned fear over love, lack over abundance, living in a box over opening my heart to learning and growth. I lived in a state of ‘what if’ …always looking at when the shoe was going to drop or this is too good to be true kind of thinking. I was tired, to tell you the truth and my heart was closed.

My thoughts were to run away…live by myself..stay away from relationship..keep life so simple so as not to make waves of any kind.

Not a happy place to be. But I knew I would get up each day and do what was expected of me to do. I knew I had the intelligence to make a life that seemed great on the surface to anyone looking in. And so..for many years, that’s what I did. Pretended that all was good. I put one foot in front of the other and moved through my days. Difficult…like I said…I was tired.

So I ask you now…What fear is holding you back? Where do you feel incapable? What daunting task can you complete, one step at a time?

Here are some steps that may help you move forward…one step at a time.

• Take risks. You never know if you don’t try. Ask yourself, what’s the worst that can happen? If it isn’t death…it’s growth of some kind.
• Be prepared. Do not live in fear. Crap happens. You don’t need to be paralyzed into inaction. Think…what do I want my life to be like? Then take small steps to make it happen
• Let go of ‘it’s got to be done right now.’  Life happens in the present moment. Simple
• Calm. Find a place in your home that gives you a sense of peace. Slow down..notice where the tension is in you body. Honor it and then let it go. Life happens in the moment, like I said.
• Participate in life. Oh God…please turn off the television….especially “reality TV.” Really? Take a walk, visit with a friend, bring yourself out of yourself and into someone else’s life and bring them joy.
• You are enough. Honor where you are today. Honor what you look like,  how you feel and how you engage in this human space. Honor, love yourself and do better when you know better.

Maybe you have moved forward already.  What steps did you take to get where you are now?  Please comment below and let’s start the conversation!

You can register now for my next Fitness Bootcamp on June 23rd, 9-10am by visiting the information page.  We will be working out to benefit Domestic Violence Center of Chester County.

Help my friends inspire the young people of this country to greatness of purpose. I’ve been saying for years, charity is a wonderful thing, but teaching people who want to be taught independence and self reliance is our future and an amazing way to give your love!

Carrie Campbell, one of the drivers of this movement, has this to say, “FTRNation is an organization that inspires people to live their own success by helping them find their true purpose in life. Living a life that is fulfilling and successful is something that we believe each and every soul on this earth is deserving of.  Audacity of Purpose: Mission to Zambia illustrates this belief. In July 2012 the crew at FTRN along with 3 other invitees will venture to Zambia, Africa to inspire change – change that reaches further than the simplicity of donating money to a cause. We will visit Zambia this year and years to come with the intent on inspiring the belief in each soul that we touch that anything is possible.”  Here is a video to learn more about the Mission:

You can make your donations to Audacity of Purpose at the Bootcamp.  100% of the donations will be sent to Carrie and Brian for their Mission.

We’ll post registration details here on the blog shortly.  In the meantime, please save the date!

Here is the link to register for my next call on Friday, March 16, 3pm: http://www.globalteleclass.com/specialcl29

If you have a friend or family member that could benefit from the unbelievable, remarkable, consciousness raising, authenticity building coaching service that I offer, please pass the invitation along to them as well! Hey…who am I to hide my light under a basket?

Excerpts from Article written by Tina Schwager

Ex Rx: High-intensity, short-duration interval workouts are a new frontier in fitness and sports training.

It’s short-burst training (SBT), a variation of circuit training. SBT uses a series of high-intensity, short-duration exercises interspersed with brief periods of lower-intensity movement. Clients go all-out for intervals of 30–60 seconds (depending on the intensity level and the equipment/apparatus used for training) before entering the recovery phase. This pattern repeats throughout the workout. During short-burst exercise, the body produces metabolic byproducts (hydrogen ions) that have been identified as the cause of acidosis (“the burn”). The cardiovascular exercise following the short burst of anaerobic exercise helps to neutralize or buffer this acidosis. The primary fuel used is carbohydrate with stored fat kicking in later.

By contrast, traditional endurance training keeps the body moving longer at more moderate intensity levels, with the aerobic system maintaining function. The primary energy sources are carbohydrate and fat. There is abundant research verifying the physiological adaptations attributed to endurance training, especially improved exercise capacity—the body’s ability to “sustain a given sub-maximal workload for a longer period of time. For many exercisers, the rewards include improved cardiovascular function; decreased incidence of diabetes, high cholesterol and hypertension; weight loss; and reduction of body fat. And those training for competitive sports count on aerobic training to gain needed stamina.

Fat Burning

In old-school thinking, accessing fat both stored and free-floating in the bloodstream required endurance-type “aerobic” training. Aerobic means “with oxygen,” and the physiological pathway initiated in the presence of oxygen utilizes fat for fuel, making it the superior choice. But recent research opens the door for a new theory—that high-intensity training is even more effective. One such study compared the effect of a 20-week endurance-training program with that of a 15-week high-intensity program in terms of body fat loss and muscle metabolism and the results showed that the high intensity group had a larger subcutaneous fat loss ratio.

Endurance Benefits

Training in the “target zone” (65%–85% of one’s maximum heart rate) for an extended duration (20 minutes minimum) at least 3–5 times a week is an age-old exercise formula. However, that formula was challenged in 1995, when the Centers for Disease Control and Prevention (CDC) and the American College of Sports Medicine (ACSM) convened to re-evaluate physical activity recommendations for the general public. The panel determined that “every U.S. adult should accumulate 30 minutes or more of moderate-intensity physical activity” almost every day (Pate et al. 1995). This opened the door for beginners to add small increments of activity to their day and still improve their fitness levels. In line with this physical activity model, data now being accumulated with regard to short-burst training definitely support shorter bouts of intermittent activity.

What are your favorite ways to exercise?  Please start the discussion by commenting below!

What do I practice during each day that I really would rather not have in my life?

The things we practice on a regular basis become habits. They become habits through practice. But, what are we practicing?

The first thing I usually do in the morning is to wrap myself in my security blanket (The beautiful Irish shawl Bob bought for me) and go to my meditation chair (The beautiful chair that Bob bought for me), sit and meditate while gazing at the candle alter (Bob bought for me) and meditate on whatever my guides and angels are nudging me to see for this day. This is a practice that serves me.

After pouring a cup of coffee (that Bob always has ready for me), I go downstairs to my office and check my emails and get on Facebook. This is a practice that does NOT serve me.

And then the day begins and I continue to practice habits that serve me and those that do not. What if I start to become more aware of the practices that do NOT serve me and begin to eliminate them from my life? Will I then have more space for the magic that is waiting for me? I think so…and so I shall continue to practice being aware. Being aware is the first step towards change, and I believe, the most resourceful practice we can give to ourselves. To just observe our practices for a time, without judgment or without needing to draw conclusions on our personal failings may lead to taking an action towards changing out one practice for another.

What If…

• Instead of practicing checking emails and Facebook in the morning ….. I practiced, well….. pretty much anything would be better
• Instead of practicing multi-tasking while Shannon and Bob are talking to me, I practiced listening to them with love and compassion?
• Instead of practicing focusing on what needs to be completed each day, I practiced focusing on what is right in front of me and trusted that the universe always has my back…ALWAYS!!
• Instead of practicing shopping, I practiced giving?
• Instead of practicing always looking for a solution, I practiced sitting in patience and trusting the solution will show itself?

That’s what I woke up thinking this morning and I wanted to share it with you because just maybe you would like to change what you practice in your life.

Oh..and by the way…a big shout out to Bob…You are a Gem…Just sayin’ my man…

Personal and Business Coaches in Philadelphia Celebrate
International Coaching Week

International Coaching Week will be celebrated February 5-11, 2012 in the Greater Delaware Valley by more than 170 members of the Philadelphia Chapter of the International Coaching Federation (ICF). During that time, complimentary sessions will be shared to demonstrate the benefits of the coaching process and illustrate the value that coaching can bring to peoples’ lives. Throughout the week, coaches will work with clients in many areas, including business, career, finance, health and relationships.

The ICF defines coaching as partnering with clients in a thought-provoking and creative process that inspires them to maximize their personal and professional potential. Executive coaches, leadership coaches, life coaches and career coaches are a few of the more requested niches for service.
To receive a personal complimentary session, please contact Coach Diane to schedule your session at diane@dianecatrambone.com or call her at 610-384-1512.

About ICF

The International Coach Federation (ICF) is the leading global organization for coaches, with over 19,000 members in more than 90 countries that are dedicated to advancing the coaching profession. High ethical standards are met, independent certification provided and there is a worldwide network of credentialed coaches offering quality services to their clients. The ICF is the only organization that awards a global credential which is currently held by over 5700 coaches worldwide.

About ICF Philadelphia

ICF Philadelphia was founded in 1998 and was formerly known as the Philadelphia Area Coaching Alliance. With more than 170 members and 475 affiliate coaches, it has become the professional resource for both coaches and clients alike. Members’ practices are focused on executive coaching, corporate coaching, business coaching, group coaching, individual coaching, health coaching, life coaching and more.

A coaching registry can help you select the coach with expertise that best suits your needs. Go to www.philadelphiacoaches.org to handpick an excellent professional to support you through your phase of desired change.

Contact: Diane Catrambone, President – Health by Design Inc.

Coach Diane is a certified health and wellness coach with a practice serving clients worldwide. She will be offering 30-minute wellness coaching sessions, telephonically to celebrate Coaching Week! Please contact Coach Diane to schedule your session at diane@dianecatrambone.com, call her at 610-384-1512 or visit her website at www.healthbydesigninc.com.