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Time with Friends Helps You Sleep Better

Two friends embracingSleep is one of the most critical ingredients to health and stress relief. Less than 7 hours a night is considered a carcinogen by the World Health Organization and makes you 3x more susceptible to colds and flu.  You operate at a cognitive disadvantage when you sleep less and are more prone to have 20 pounds of extra weight.

One new study shows that loneliness can contribute to sleeplessness, as well as high blood pressure and depression.  Make time with friends a priority.  27+ million Americans live completely alone.  20% of people feel so cut off from others that loneli ness is a major source of unhappiness. So cultivate new relationships, join clubs around your hobbies and interests, connect with others. Your health will improve and you will sleep better at night, plus you will have greater joy in your life.

 

 ©2011 Snowden McFall All Rights Reserved. No duplication 
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The Abundance Mindset

Are You Living with a Poverty Consciousness?

Glass of water from Stress ExpressHave you ever been around a large family that did not have much money but was filled with joy and love? They feel blessed, and  have a wonderful attitude of gratitude that people with far less money have.  It’s not that they don’t have financial worries like everyone else, it’s where they choose to put their focus. It’s called an Abundance Mindset.

This mindset starts out with gratitude for all the blessings in your life, all the good things.  It focuses on love and joy, and the wealth of the gifts in your life, rather than lack.  In contrast is a poverty consciousness, where no matter how much you have materially, you feel poor or afraid that you will lose it all.  Often those people expect the worst and they get it, because that’s where they put their attention.

What about you?  Where do you put your attention?  Are you aware and thankful for all the many gifts and talents you have, the wonderful people in your life, the shelter, clothing and food you have?  How about the work you do that you get paid for when so many others are out of work?  How can you change the way you look at your life to recognize the wealth that is already present and attract in even more?  It’s all in your mindset.  Choose abundance and gratitude, make that your daily intention and see what manifests in your life.

 ©2011 Snowden McFall All Rights Reserved. No duplication 
or reprinting without permission and author reference

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The Single Most Important Health Action You Can Take

Just 15 Minutes a Day Can Save Your Life

According to the former US Surgeon General, C. Everett Koop, 60% of all Americans do not get sufficient exercise to strengthen their own immune system.  Exercise helps release “feel-good” hormones like serotonin, beta-endorphin, and dopamine into your system.  According to Tufts Health & Nutrition Letter, even a “sometimes workout” can reduce the risk of heart failure by 18%.  And according to many other wellness sources, 15 minutes a day of some kind of exercise is a huge stress reliever and path to wellness.

So what does that look like? It could be 15 minutes of walking with a few quick sprints thrown in, 15 minutes of dancing, 15 minutes of yoga or tennis playing, 15 minutes of basketball.   The key to exercise is to make it fun and having an exercise buddy will help. Even modest exercise like standing an extra 30 minutes a day can add three years to your life!

So find something that works for you and do it regularly. You;ll live longer, be healthier and have much less stress!

 

 ©2011 Snowden McFall All Rights Reserved. No duplication 
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Your Money or Your Life
You Can’t Enjoy One without the Other
Lots of people have been hurt by the recession, and many people are scrambling to get more money, pay off debt and be financially secure.   I know what that fear and anxiety can be like, because I lived through it. Not long ago, my husband was underemployed and because of the recession, business was down.  We scrambled, took seminars, read books, cut expenses, etc.  I learned a number of things that helped us diversify our income streams and pay off debt. I’m deeply grateful that my husband now has a terrific job and business is good.
But I also learned one of the most important lessons from the death of both of my parents; one over 30 years ago and one a few weeks ago.  Money without health means very little.  There are plenty of wealthy, lonely, critically ill people who would give up every dollar to be fit, healthy, loved and vibrantly alive.
My mother suffered over 15 years before she died. What made her regain her will to live each time was seeing her two children and their love. A lifelong smoker, my dad had been ill for a few years. His lack of good health kept him homebound, when he had planned to travel. Sadly, he died just before Christmas. Their examples taught me to cherish my health, to be proactive and physically active, to take lots of vitamins and eat right.
Your health is critically important to your enjoying your life.  So while you’re making money, take excellent care of your body. It’s easy to let take over your life. But what good is money if you can’t enjoy it?  Your family values you – the human being, not the moneymaker. The key is balance: stay fit and healthy so that you can enjoy the benefits of your hard work and be with loved ones.
 
 
 ©2011 Snowden McFall All Rights Reserved. No duplication 
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Forget Resolutions- Make Written Goals
Study Shows Accountability and Written Goals are the Key
Many people use the new year to kick off resolutions, but the truth is, only 1/8 of people actually follow through, according to Darren Hardy.  Resolutions typically don’t work because:
• lack of support and belief in your resolutions
 • lack of a realistic action plan
 • lack of accountability.
Instead of resolutions, have written specific goals.  A study done at Dominican University shows the power of written goals, coupled with accountability.  Those who had written goals with someone to check on them regularly were much more successful than those without written goals and without support.
So write your top 10 goals for 2012, get an accountability partner to help you along the way (as you help them) and make an action plan.  You’re already on your way to success.
 
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 ©2011 Snowden McFall All Rights Reserved. No duplication 
or reprinting without permission and author reference
Stress Tip: Use Music to Relax & DeStress
It Can Also Fire You Up!
A 2006 Journal of Advanced Nursing study showed that listening to music one hour a day for a week reduced symptoms of depression by 25%.   Music, especially classical music, can also serve as a powerful stress-relief tool.  Listening to Pachelbel’s famous Canon in D major while preparing to speak publicly helps avoid anxiety and lowers heart rate and blood pressure.
I use different CD’s in the car.  When I need to get Fired Up!, I have energizing, upbeat music that empowers me.  Right now, it’s the soundtrack from Glee 3D.  When I need to relax, I listen to soft jazz and soothing instrumentals.  Try this yourself, especially if you spend hours in the car each day.  Make custom playlists on your MP3 player, for working out, for energizing you and for unwinding in traffic. It can even help you destress during the holidays!
 
Motivational Gifts for $30 or Less
Check out the holiday flyer with sales specials.  Many items can be downloaded over the internet with a gift PDF. Holiday Flyer
 

 
 
To sign up for Snowden’s ezine newsletter on stress, happiness, marketing and motivation,
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 ©2011 Snowden McFall All Rights Reserved. No duplication 
or reprinting without permission and author reference
 
Never Give Up!
Success is Just Around the Corner
What do Nelson Mandela and Winston Churchill have in  common? Mostly an incredible spirit and determination.  Mandela was incarcerated for 27 years, and became president of the African National Congress in South Africa in 1991.  During that time, he was sorely tested as loved ones were killed, isolation haunted him and thoughts of freedom seemed futile. And yet his indomitable spirit and faith kept him going.
Churchill, as prime minister of England during World War II, spoke to students at Harrow School saying:  “Never give in. Never give in. Never, never, never, never — in nothing, great or small, large or petty — never give in, except to convictions of honour and good sense. Never yield to force. Never yield to the apparently overwhelming might of the enemy. “
Did you know that Walt Disney lost his job at a newspaper because “he lacked imagination and had no good ideas”?  He also went bankrupt several time before building Disneyland.  But Disney had a big vision and he succeeded.  On opening night of Disneyworld, an employee noted to Disney’s wife – “Too bad Walt couldn’t see this.”  She replied ‘ He did see it- that’s why it’s here.
Keep your vision strong, stay positive and never ever give up.
 
Motivational Gifts for $30 or Less
Some of my clients and friends have asked me what they can get by Christmas that’s under  that will help motivate their loved ones.  There are many to choose from, including the Fired Up book for only $14, Stress Express for $19 and more.  Check out the holiday flyer with sales specials.  Many items can be downloaded over the internet and most can be shipped in plenty of time for Christmas in the US. Holiday Flyer
 
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 ©2011 Snowden McFall All Rights Reserved. No duplication 
or reprinting without permission and author reference
Communicate Well by Asking Open-Ended Questions
And Actively Listen to the Answers
At work, one of the best ways to improve your relationships with your colleagues, superiors and direct reports is to ask meaningful open-ended questions and then sit back and listen- actively.  In an earlier blog post, I described active listening as the state where you focus completely on the other person, don’t speak, have open body language and nod encouragingly as you listen.
When you do that after asking questions which require more than a yes or no answer, amazing things happen to your communication.
Here’s an example. Let’s say you’re workingon a major project with many components and several colleagues. Try asking a question like “Could you please give me your perspective on the status of the project?”  If they answer, “It’s going fine,” say “Tell me more.  Could you give me an overall update on thehighs and lows and any concerns/ suggestions you may have?”  That way, you will receive much more detailed information and gain some new insights. It’s much more effective than saying, “How’s the project going?” because that might yield only a one or two word answer.  Thank the colleague for sharing their perceptions and decide what you want to do with the information.  Either way, you’ll have shown the colleague that you value them and their input, and you may very well have gained new data you didn’t have before.
 
Need a great Christmas present for the woman in your life? Get the Fired Up Woman’s Guide to Success™  Audio Series – see more
 
 
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 ©2011 Snowden McFall All Rights Reserved. No duplication 
or reprinting without permission and author reference
Express Gratitude for the Small Things
Acknowledge Each Other Regularly
Taking the time to thank your loved ones for their small acts of kindness goes a long way.  It’s a key to a good marriage, friendship or family.
Thank you notes keep employees Fired Up!Certainly, one spouse may do most of the cooking and the other take out the garbage, but sharing your appreciation of each other throughout the week can help keep the love alive.  Making requests, rather than demands, is far more effective at keeping the love flowing.
Be Aware of Your Own Gratitude
Consider keeping a gratitude journal, where you record 5 things you are grateful for each day.  Some days it may be your health, other days it may be your home and loved ones, sometimes it may be that you made it home safely after a grueling trip. What’s important is to acknowledge verbally that you have been blessed.  Some people prefer to do this once a week; either way is fine, so long as you acknowledge the good things in your life.
Gratitude teaches us not to take people or life for granted. It’s one of the lessons the great late Christopher Reeves shared when he spoke- to appreciate every moment while you have it.  He was a very smart man.
 
 
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 ©2011 Snowden McFall All Rights Reserved. No duplication 
or reprinting without permission and author reference
Sales Tip- Match Styles to Build Rapport
Pay Attention to Your Prospect’s Style
In Neuro- Linguistic Programming, the concept of matching styles means that if someone converses with you in a quiet, low key manner, you respond in kind, matching vocal tone, physical gestures and body posture. If they sit back with their arms crossed, you do the same.  You don’t mimick every gesture, but you match their style.   The theory (based on decades of solid research from Bandler and Grinder) is that this builds rapport and makes the other person feel comfortable.
Shaking handsWhile this may seem artificial and awkward initially, there is great value in matching styles.  It can be jarring to a quiet person to have an exuberant one approach them with lots of energy. (I know because I am usually the exuberant one!)
I have learned the hard way that moderating my energy, softening my tone and calming my enthusiasm can put the other individual at ease.
It’s important to acknowledge that we are all different, and demonstrate respect for those differences, through your actions, physicality and words.
Meet people at the level where they are, and then gradually, bring the energy up together with shared enthusiasm.  Then you are truly partnering  and collaborating.
 
To sign up for Snowden’s ezine newsletter on stress, happiness, marketing and motivation, go to: http://firedupnow.com/firedupemailregister.html
 ©2011 Snowden McFall All Rights Reserved. No duplication 
or reprinting without permission and author reference.