Spirituality with a Bite

4 Ways to Stick with Your Resolutions - #4 of 4 REDUX

2015-03-26T08:00:00.000-04:00

Remember we're using the acronym GOAL to keep our resolutions fresh and action - oriented year-round. The first three were G -- GET GOING NOW!!, O – OUTCOME, A -- ALLOW. Let’s continue …

Are you filling in your table/grid? Are you tracking those resolutions daily? Are you visualizing your self in that goal? Can you see yourself in the outcome in the here and now? Are you allowing yourself to make and learn from your mistakes? Are you remembering you’re human??!?!

#4 of 4

L = LOVE

About 33 years ago, I saw a TV interview with a jazz musician. He was asked by the reporter why is it he has a strict policy to love every song he records. The musician replied that if he didn’t love every song AND it became a hit, he was playing a song he disliked for the rest of his life!

Keep this in mind when fulfilling your goal. "I need to lose 50 lbs" is torture. "I want to create healthy cuisine and a better lifestyle" is much more appealing.

Love your goal! Embrace your goal! Find your goal irresistible! Be passionate about your goal! Love the action you’re taking to realize your goal! Love how you are kind to yourself to achieve your goal! Love the outcome! Love, love, love, love your goal! And love the process!

CALL TO ACTION: I would love to hear about your resolutions and your journey to fulfillment. Contact me at crystal@coachingwithcrystal.com or join the Facebook group Coaching with Crystal (https://www.facebook.com/coachingwithcrystalfanpage) to update me. I love to hear your progress‼

Want to have Spirit with a Bite in paperback? Click here: One Month of Spirituality with a Bite

#smallchangesarehuge

4 Ways to Stick with your Resolutions - #3 of 4 REDUX

2015-03-19T08:00:00.000-04:00

We're using the acronym GOAL to keep our resolutions fresh and action - oriented year-round. The first two were G -- GET GOING NOW!! and O – OUTCOME. Let’s continue …

Are you filling in your table/grid? Are you tracking those resolutions daily? Are you visualizing your self in that goal? Can you see yourself in the outcome in the here and now?

#3 of 4

A = ALLOW

The early part of 2002 was tough for me. While I was still reeling from the events of 9/11, I was going through a divorce; I was in a stormy relationship and I weighed 203 pounds. What turned my life around? One day in February 2002 I got out of breath while tying my sneakers. I had had it! I was ready for a change. The divorce didn’t get signed overnight nor did my current relationship change significantly but I did change my healthy mindset overnight. Friday I couldn’t tie my sneakers without panting; Saturday morning I was jogging (actually walking not jogging!) in the park, grocery shopping for more nutritious meals and snacks, and losing weight. Within 5 weeks I lost 8 ½ pounds!

I knew it would be tough – I love desserts! But by mid-2003 I weighed 149 pounds. How did I lose the weight and still have dessert? I allowed myself to have my cake and eat it too! I allowed myself to make mistakes AND LEARN FROM THEM! I allowed myself to have dessert, an extra cookie or two, and discover more about my character. I learned about my food triggers and my emotional eating habits. At first it was distressing, but I got an accountability partner (someone whom I would update with my meal intake, eating habits and issues). I spoke to her twice a week. In turn, she was telling me about her food issues. It worked! WE both allowed ourselves to veer from the ultimate goal only to come back on track quickly. By the way WE BOTH have kept the weight off since then!

CALL TO ACTION: Get 3 accountability partners to achieve your goal. Yes, 3!! Two of your accountability partners are people who live more than 50 miles (80 kilometers) away from you.

Want to have Spirit with a Bite in paperback? Get it here: http://www.lulu.com/shop/crystal-williamson/one-month-of-spirituality-with-a-bite/paperback/product-21488633.html

#smallchangesarehuge

4 Ways to Stick with Your Resolutions - #2 of 4 REDUX

2015-03-12T08:00:00.000-04:00

Remember we're using the acronym GOAL to keep our resolutions fresh and action - oriented year-round. The first was G -- GET GOING NOW!! How are you doing on your table/grid? Are you tracking those resolutions daily? Take 7 minutes a day to check on your actions. In one week, you've done 49 minutes of your goal!!!

#2 of 4
O -- OUTCOME

Taking action steps toward your goals are tough! You are moving into uncharted territory. You are moving toward your goal. To maneuver through the quagmire, remember your ultimate outcome. For example, if you’re ultimate goal is to be 50 lbs. lighter, when times get tough, do some visioning. Imagine yourself fitting in your clothes with ease and comfort. Imagine how you’ll look in a new dress or suit. Imagine your smile of confidence. Imagine telling your family (or your family telling you) what a great thing you’ve accomplished. It’s happening NOW. Not in the future but NOW! Keeping your eyes on the prize and clearly knowing your outcome is the ultimate high!

CALL TO ACTION: Turn the computer off and take that vision quest towards your outcome now. Unplug and take the time to visualize and then realize. :)

Want to have Spirit with a Bite in paperback? Click here: http://www.lulu.com/shop/crystal-williamson/one-month-of-spirituality-with-a-bite/paperback/product-21488633.html

#smallchangesarehuge

4 Ways to Stick With Your Resolutions Year-round - #1 of 4 REDUX

2015-03-05T07:30:00.000-05:00

Should old acquaintance be forgot …

Wow 2015‼ It’s a new year! What are your New Year’s Resolutions for 2014? Lose weight, quit smoking (you know who you are!), start a holistic business … What were your resolutions in 2014? In 2000? In 1992? Did you have the same resolutions? Did you continue your new resolutions all year? Did you get to March with those resolutions???‼‼!??!?! If not, then you’re in the same boat as most Americans. Approximately 87% of us don’t keep our resolutions. It’s frustrating, distressing and exhausting.

Resolutions? No! Goals? YES!

One way to keep your resolutions fresh and have staying power is to think of them as goals. Resolutions are the end result of goals. They may be formidable goals. But in the end, completing those goals will fulfill your resolution needs.

Use the acronym GOAL to keep your resolutions year-round. Here's the first of four tips to keep your GOALs:

#1 of 4
G = GET GOING NOW

I’m a great believer in taking action. Talking about a goal, creating a vision board, or reading affirmations are a wonderful start. But if there is NO ACTION afterward, the goal is naught! If there is no action, it becomes a wish. Wishing is hollow if not followed by consistent action to fulfill your goal. How many New Year’s resolutions have gone unfulfilled due to lack of action and follow through? What are your 2014 resolution(s)? What are some interim goals for the first quarter of 2015? What is your goal (to fulfill your New Year’s resolution) for January 2015? What are some steps you need to take? How do you need to get going now?

CALL TO ACTION: Write down your goals for the next 365 days. Create a table/grid with 3 columns. One column is your clearly stated goal, the next column is what action needs to be done, and the third is your deadline. Start to fill it in now.

Spirit with a Bite in paperback: http://www.lulu.com/shop/crystal-williamson/one-month-of-spirituality-with-a-bite/paperback/product-21488633.html

#smallchangesarehuge

Euphemisms? What do I really mean??!!?!

2015-01-19T09:00:00.000-05:00

Quote: When I was a kid I was known as a fussy eater. 'Fussy eater!' That's what they called it in my house. "He's a fussy eater." 'Fussy eater' is a euphemism for "Big pain in the ass. -- George Carlin

Perspective (in video) from Small Changes are HUGE!!!:

Call to Action: Think of 3 new acronyms to motivate you. Ex: WTF = Wow, that's fantastic! Repeat them 5 times a day for the next 2 weeks. Rinse, lather, repeat.

Coming up: #smallchangesarehuge -- group coaching Wed Jan 28 at 8 PM ET >> https://plus.google.com/events/cl0dlro0iivc716kopfh753rrng?authkey=CI_3_PGQ8qKAsgE

My Birthright, My Wonderful Life

2014-12-02T08:00:00.000-05:00

Quote: We're born with success. It is only others who point out our failures, and what they attribute to us as failure. -- Whoopi Goldberg

Perspective: I used to think pessimists had the best outlook. If you’re a pessimist, you’re never disappointed. If you’re a pessimist your negative thoughts and the other negative thinkers you hang around are always right. But what a way to live.

What does success mean? What does failure mean?

Dictionary definition:

Success: the favorable or prosperous termination of attempts or endeavors; the accomplishment of one's goals.
Failure: nonperformance of something due, required, or expected

I started to think of my definition for success. I also started to think of my definition of failure.

My definition:

Success: staying stuck and not trying, not learning from a plan/course of action.
Failure: remorse and regret from not trying

Have you heard these type of negative questions/comments previously?

Is that coaching thing working out?
When are you going to get a real job?
If you weren’t so picky, you wouldn’t be single.
When you relax, you’ll have XXXXXX.

I need to be aware of the fact that my definition of success and failure is vastly different from my family, friends, social media acquaintances, strangers, etc.

I am a different person than people in my inner circle. It’s great I’m the product of my background. It’s great my past history is part of me. It’s great my past is not the only part.

It’s great I blaze my own trail. When I travel on a road not traveled upon, I need to pay attention. When I know I need to pay attention, outside comments distract me.

Thank you to everyone for sharing your thoughts. Now I’m moving forward and it’s a different path than you. That’s great for me.

Call to Action: You are the reigning ruler of a nation. What comes naturally to you? How to do bestow “good things” on the people in your nation? How do you allow others to bestow good things for yourself? What is your coat of arms?

Coming up: #smallchangesarehuge -- group coaching Wednesdays (biweekly) at 8 PM ET >> Small Changes are HUGE! Google hangout on Dec 3, 2014

Influence vs Suggestion

2014-09-16T06:30:00.000-04:00

Quote: We become that which has influenced us the most. – Wilfred Peterson

Perspective: I got a little arrogant when I read this quote. I proudly hailed I am my own person – no reality TV show nor a soap opera nor a political party no social media influence me! HA!!

Whenever I get that bombastic, I look for humility. When I couldn’t find any humility, I looked up influence in the dictionary. One definition is:

The action or process of producing effects on the actions, behavior, opinions, etc., of another or others.

What has influenced me has changed over my adulthood. Media, college, friends, family when I was in my 20s. My husband (now my ex-husband), colleagues, family, friends, job, my manager in my 30s. It took until I was 40+ to realize God (HP, the guy upstairs, etc) influences everything I do. God is my foundation for everything. My belief in God balances me, helps me show love to others, and has increased my faith.

In coaching, we ask, “What is your ‘come from’ place”? Is your ‘come from’ place: jealousy, greed, procrastination, or fear? Is your ‘come from’ place: faith, love, being grateful, happiness, or generosity?

Those “positive” characteristics are tough for me. I’m a pessimist. I’m used to looking on the dark side BEFORE the bright side. Is it possible I could turn my thinking around 360 degrees? What if it WAS possible? What if it IS possible? It is … I can … it does.

Now my influence is strong and motivating and progressing me forward. Thank you HP!!

Call to Action: What is the craziest thing you’ve ever done? Get a full back tattoo? Skydive from 5,000 feet? Tell your partner you love them? What was your thinking process before, during, immediately afterward? Relive those moments before, during, and immediately afterward. Now how do you feel? What’s the next “crazy” thing you’re going to do???!?!?!

Next Vlog and Google Hangout: click the link below (or copy/paste in to your browser) for the invite to the next Vlog on Monday September 22 at 830 PM ET: Spirit with a Bite Sept 22 Vlog

Please Yourself First -- Monthly Spirit VLOG

2014-08-14T12:00:00.001-04:00

Quote: I don't know the key to success, but the key to failure is trying to please everybody. – Bill Cosby

Call to Action: Sing out loud: I am woman – Helen Reddy, Roar -- Katy Perry, This is a Man’s World – James Brown. What other song can you think of to help remember the POWER you already have?

notes: Spirituality with a Bite is now a book: http://www.amazon.com/Month-Spirituality-Bite-Crystal-Williamson/dp/1304909611/

The Undiscovered Country - REDUX

2014-05-07T12:00:00.000-04:00

Quote: Never limit yourself because of others' limited imagination; never limit others because of your own limited imagination. - Mae Jemison

Waikiki Beach (Hawaii) at sunset

Perspective: I have a fear of airplane travel. I do travel. I’ve been to 16 states in the US (including Hawaii; see pix above), Canada, and the Caribbean. All via airplane. My mother is even more fearful of flying than me. She hasn’t traveled by plane since the 1970s. When I travel, she prays for me – constantly. Yes, I’m grateful. Unfortunately, she panics until I call her when I de-plane.

My grandmother’s phobia was more acute!! She was born in the West Indies. When she was a toddler, she witnessed a volcanic eruption. Even though the family was able to flee to a nearby island, she never forgot the smell and the horror. This scarred her. She often spoke of air travel negatively and rarely traveled.

When I was a teenager, I didn’t want to be ANYTHING like either one of them.

My grandmother moved from the West Indies to NYC in the 1910s. Newly married and pregnant, she was able to run a house, a farm, and few of my grandfather’s businesses. Over the course of the next 55 years, she was able to raise 7 children and one grandchild in the suburbs of NYC. No small feat!!! I can imagine how my mother and her siblings (my aunts and uncles) may have given her challenges. She was a lovely, quiet, dynamic woman. She passed away in 1969.

My mother was the first girl in the family to graduate from high school AND attend a higher institution (secretary school). My mother worked as a secretary in several jobs from the 1950s until she retired in the 1990s. She raised two crazy children (my brother and I), kept 3 different homes afloat, volunteered in church, and nursed my father until he died in 2005. My mother is 86 years old.

I’ve changed my mind; I want to be JUST LIKE THEM!!!

Call to Action: You’re standing on a precipice of the Grand Canyon. Take a deep deep breath. What is possible now?

(happy birthday grandma!!)

Want to have Spirit with a Bite in paperback? Click here: http://www.lulu.com/shop/crystal-williamson/one-month-of-spirituality-with-a-bite/paperback/product-21488633.html

#crystalsynergy

Fly like An Eagle - Let My Spirit Carry Me - REDUX

2014-05-05T08:00:00.000-04:00

Quote: As long as you keep a person down, some part of you has to be down there to hold him down. So it means you cannot soar as you otherwise might. – Marian Anderson

Perspective: I’ve had a few romantic relationships end bitterly. It was easy to be acrimonious to ALL men, to blame him, to castigate him. It was easy to live my life in his hands. When I do that, I place responsibility AND control for my life with him. Then (in my mind) he dictates what I eat, what films I watch, what work I do, how I connect with my friends, and how I treat myself! Now my life was easy, right? Do I really want that??!?!

I don’t want anyone to be responsible for me (like a child/parent situation) or be in control of my life. I want to control my own life.

I realize control is impossible the moment it’s suggested. I have power – not control. I have power over my reactions to situations NOT the situation. Now I ask myself – what part do I play in this situation? What was my role in the relationship with him? What is my role in my relationship with myself? Now I can turn it over. Then the solution becomes apparent.

Call to Action: Write down 136 of your own attributes. What are the top 10? What are the last 10?

Want to have Spirit with a Bite in paperback? Click here: http://www.lulu.com/shop/crystal-williamson/one-month-of-spirituality-with-a-bite/paperback/product-21488633.html

Spirit with a Bite is now a BOOK!

2014-04-28T08:00:00.000-04:00

Spirit with a Bite's first Vlog !!

Click here for One Month of Spirituality with a Bite!

Call to Action: Stay tuned for more Vlogs!! http://tinyurl.com/spiritbitebook

A Tree Grows ... Wherever -- REDUX

2014-04-22T15:50:00.000-04:00

Quote: When someone shows you who they are, believe them the first time. – Maya Angelou

Perspective: When I first heard this quote over a decade ago, I thought about my romantic relationships. Recently, I’ve been expanding it to include familial and casual relationships. It can be telling why someone has a particular demeanor!

I had an interesting "adventure" on a subway ride from Brooklyn to my home. Travel time is normally 1 hour 10 minutes. Unfortunately, there was a broken rail at the penultimate train station and all passengers had to disembark. In NYC when you’re train is delayed, you can get a block pass (a piece of paper) from the token booth clerk to travel via an alternate route. The passes and subsequent ride is free. The token booth clerk refused to give us a block pass. She said we didn’t need a pass. A yelling match ensued with the token booth clerk and the 20 riders. I was thinking, why is she being so rude? What’s the big deal? It’s 11 o’clock at night -- give us the freakin’ passes and let us go home!

Finally a supervisor heard the commotion and came by. The supervisor told the clerk to go on break immediately. The supervisor volunteered to distribute the block passes to us. As the clerk left the booth, I took a good look at her. I recognized her!!! We went to the same junior high school!!! I remember her being a bully. She was friends with a crowd of other bullies. I was one grade ahead of her; she never bullied me. But I always remembered her and her crowd. You never forget a bully or that attitude.

At any point I can change my demeanor, my character, my disposition. I have to want to change then take the action to do it. Otherwise, I am the unchanged from age 10 to age 17 to age 45 to age 70+.

Call to Action: Start singing/read OUT LOUD the lyrics to RESPECT by Aretha Franklin. What is your definition now?

Want to have Spirit with a Bite in paperback? Click here: http://www.lulu.com/shop/crystal-williamson/one-month-of-spirituality-with-a-bite/paperback/product-21488633.html

Happy vs. Thankful -- REDUX

2014-04-16T07:30:00.000-04:00

Quote: Happiness has nothing to do with your life's circumstances; it’s based on your ability to accept the things you are experiencing. – Nishan Panwar

Perspective: My level of acceptance depends on my happiness at that moment. Have I eaten a meal? Do I need to go to the bathroom? Am I waiting for a NYC bus in January?

Or does my level of happiness depend on my acceptance in that moment? Can I network (or commiserate or just chat) with others after my meal or while waiting for the bus? What is possible if I’m open?

Yes even if I have to pee … something incredible is possible!!

Accepting is a knowing that whatever comes, I will get through with flying colors. It’s about bending and being ready for whatever comes my way.

Have you ever been fired or laid off? Was your next job more amazing than the previous one? Or did you start a business that changed the world? Or just changed YOUR world and YOUR way of thinking?

When my father died, I realized my mother was my only living parent. Previous to that, my relationship with her was fractured. We had little in common. Did I really want to hang out with her without Dad?!?!!!??

One Thanksgiving holiday, Mom and I were watching a comedy film on TV. It was also one of my father’s favorite films of all time. Previous to that, I didn't remember Mom EVER enjoying this film. In fact, I remember her saying it was vulgar. Now she was laughing so loud and long, she told me her stomach hurt. In the past, I remember my father loving this comedy and he would laugh so loud and long his stomach would hurt. My father was there with us watching.

That’s the day that changed us both. We started to talk. Our journey to friendship and hilarity grows every day.

By the way, Mom is 86. Yes she’s still a pistol!!

Thank you Mom for showing me acceptance!

PS >> Yes, I have thanked her in person.

Call to Action: What do I continuously justify in my life today? How am I feeling my way is the only way? What can I turn over and become free of resentment or remorse or guilt? Can I hear another point of view?

Want to have Spirit with a Bite in paperback? Click here: http://www.lulu.com/shop/crystal-williamson/one-month-of-spirituality-with-a-bite/paperback/product-21488633.html

You Can't Go Wrong! -- REDUX

2014-04-10T08:00:00.000-04:00

Quote: Just don’t give up what you’re trying to do. Where there is love and inspiration, I don’t think you can go wrong. – Ella Fitzgerald

Perspective: I define a hobby as something I would do for $0. With that said, I have several hobbies. I sometimes think, “What would it be like if I got paid to cook or salsa dance or do yoga.” The truth is I do!! Not a salary but I get many benefits – both spiritual and physical.

When I cook, I increase my creativity and resourcefulness. I look in my pantry and refrigerator and make an amazing dish. When I salsa dance, it helps me to be interdependent with others. How can you coach (individuals or groups) and NOT get feedback and grow? By listening, learning, and interacting. When I practice yoga, it brings all my other hobbies together! When I connect with my breath and my Higher Power before (and after) a yoga class, it magnifies and strengthens all areas of my life.

I can only imagine a day where I dance, practice yoga, AND cook??!!? Amazing!!!

Giving up and quitting is easy. Love and inspiration are easy. I choose the latter pair every time.

Call to Action: What would job (skill) would you do for $0? You’re a famous performer (musician, singer, poet, rapper, spoken word). Write lyrics to a song about it.

Want to have Spirit with a Bite in paperback? Click here: http://www.lulu.com/shop/crystal-williamson/one-month-of-spirituality-with-a-bite/paperback/product-21488633.html

#crystalsynergy

To Depend on Confidently -- REDUX

2014-04-02T08:00:00.000-04:00

Quote: Relying on God has to begin all over again every day as if nothing had yet been done. -- C.S. Lewis

Perspective: I took dance lessons and danced professionally (modern, jazz, tap) from the age of 10 until I was 25 years old. I remember both loving and dreading dancing. Even though I was attending class 3 times a week, I knew the routines, and I loved learning in the "trade," I had to treat each lesson and performance as if it were new. Yes I did learn a little more everyday and I built more knowledge with each lesson/performance. But the synergy was different with every lesson and every performance. I didn't want to acknowledge that. I was irritated when my dance teachers said I needed to rely on my dance partner or the other dancers in the group or the music or something else besides me. I didn't realize I was the Ying; they were the Yang.

Opposites are flip sides of the same coin. Up, down, left, right - they all "need" each other.

Is God the flip side of me? I think God is more an integral part of me. How do I see that part of me more readily? I recognize I need help from God EVERYDAY. I expect greatness from God EVERYDAY. I show my love and joy for God EVERYDAY. God allows me and blesses me to see the road map of my life EVERYDAY. God please give me the clarity and eagerness to recognize and take advantage of your guidance EVERYDAY.

Call to Action: Be a car for one day. Are you restarting the engine with a bad carburetor, no spark plugs, or the gas gauge on E? What do you need to refuel and get your car humming? How many mechanics do you need to fix this car?

Want to have Spirit with a Bite in paperback? Click here: http://www.lulu.com/shop/crystal-williamson/one-month-of-spirituality-with-a-bite/paperback/product-21488633.html