We have a tendency to look ahead from the moment we are born. The adults around us rush us to become toddlers (sitting up, crawling, taking steps, etc.) and the cycle began. We have been living for the next moment every since.

I was speaking with a friend recently regarding what he was hoping for in his future. We discussed it. As my friend shared his thoughts, he finalized his statement with these words “but in this right now moment” and that phrase has stuck with me from that day on. Every time I am about to think too far in advance or worry about things that have yet to take place, I remind myself that for this “right now moment” I am going to focus on this (whatever the “this” may be)

How are you doing at staying in your right now moment? The concept of wellness relates to the idea of achieving balance in your mental, emotional, physical, social, environmental, intellectual and spiritual life. Many of us are at our wits end because we are so busy planning, living and reacting to the future we have no idea how to focus on and even enjoy this present “right now” moment.

The levels of stress that our society encounters have taken on a life of its own and are now the source of many of the diseases that attack our bodies. Increased stress levels can result in sleep deprivation. The sleep deprivation can create physical responses such as fatigue and headaches.

What is the solution? Well one simple adjustment is our attitude, through your new phrase for the week – “This Right Now Moment.” Start living for today. Start enjoying the moments and slow down just long enough to actually be where you are. I have been guilty of being at the next destination in my mind while teaching a fitness class. But I find that when I stay in the “right now moment” I learn knew things about myself and about others. When I stay in the “right now moment” I am able to relax just long enough to realize, not everything is as urgent as it seems. When I stay in the “right now moment” I am better prepared to face the next moment…..my new “Right Now Moment.”

Next week I will continue this conversation by addressing the negative ways we cope with stress and how it can hinder our connection to the current moments. We will also explore it impacts on our health and why we need to change it.

Remember Wellness Works! Until next time Be Blessed Not Stressed in your “Right Now Moment.”

Throughout our lifetime we face many challenges: Where to live, where to work, where to go to school, who to marry, what church to attend, and the list goes on. As we begin to make the decisions we believe best meet our needs and desires, we will find that opposition is usually sure to follow, specifically if you are moving in the direction of your destiny.

The key is not to worry about being shaken, but don’t allow life to negatively stir you up. Don’t let life get the best of you. No matter what obstacles may come your way, stand firm on your beliefs, turn to God not when there is no where else to turn but before there is no where else to turn (“Seek ye first” - Matthew 6:33). And you will find that every time you may be shaken, but never stirred off course.

This truth was never more real for me than on one Sunday Afternoon. As I shared my experiences of spiritual challenges with a friend, the devil stood by and listened. He took up residence in an individual near by and proceeded to work his devilish magic. I shared with the member how the Lord must really have something big in store for me, and my blessing must be really close. I stated this because the level of turmoil and mental anguish I had experienced over the past few months had been extreme. She agreed and proceeded to give me instruction on how to prepare and strategize for what was yet to come.

Within minutes of this conversation, Satan was busy and went straight to work. He found the best scenario to negatively stir up my spirit and proceeded to put the plan into action. What Satan had forgotten however, was I had just been coached by one of God’s angels and God was not too far from the situation either. Satan succeeded at pushing my buttons, but God controlled my response. God walked me through the entire situation. He let me see the truth and conduct myself with the utmost composure.

Yes it may have created a new level of challenges for my life, but I was shaken, not stirred. I was able to turn to the only One who could help and He came through excellently.

Forget 007, I have the Trinity.

What is the foundation of your spiritual wellness? How is it impacting your journey to complete wellness Mind, Body, & Spirit? Check out this link for some interesting insights http://www.create-health-and-wellness.com/spiritual-wellness.html

Remember Wellness Works!

Be blessed.

Remember life is not a destination, it’s a journey!   So keep moving!

When it comes to wellness it is a constant rededication to healthy living mind, body, and spirit. Personally, I find that I am always reflecting, refocusing and resuming my goal in life of living well. So my question to you this month is “Are you improving”?

It is obvious that we are far past January when I encouraged you to set goals and plans for your New Year. We have passed the months of February and March when the previously dedicated typically lose their momentum toward Health & Wellness. We are well into spring and soon Memorial Day will mark the half way point to December 31^st. Oh my goodness!

So I ask you again. Are you improving? Many of you may respond “May be, May be not” and this is because progress in the eye of the beholder, it’s all in how you look at it. I am confident that many of you have improved far more than you have given yourself credit for. Answer the following questions.

• Have you noticed your clothes fitting different (looser)?
• Do you have more energy, feel less sluggish?
• Are you more aware of what you are eating?
• Are you feeling less stressed?
• Are you spending more time with your family?
• Have you learned how to say NO?
• Do you have a better idea of what you need to change about YOU?

If you answered yes to even ONE of these questions you have made progress! If your issue is not on this list then find your accomplishment and say it loud, say it proud. You are making progress and the best is yet to come.

So join me as I reflect, refocus and resume 2008 ready to make Wellness Work in my family, in my career, and in my life purpose! I am going to keep you Motivated in May!

Are you wondering if you can actually set a goal in May and achieve it by December? Are you wondering if it’s even worth trying all this exercise and eating right again? What is my response to you my friend?

May Be May Be Not, but you must get started to find out! Remember life is not a destination, it’s a journey! So keep moving!

Choose to make wellness work for you and don’t be fooled by the short cuts.

As the warm winds of Spring begin to blow (eventually), many of you will become obsessed with slimming those thighs, flattening that tummy, and toning those arms. Some of you may even go on a crash, quickie diet looking for some quick (yet temporary) results. On your journey to understanding how wellness works, I want to introduce to some and remind others of a few April Fools of Fitness.

April Fool #1 – If you just do crunches you can lose the belly

April Fool #2 – If you just eat one meal a day you can cut calories

April Fool #3 – As long as its diet or low fat, I can eat or drink as much as I want

April Fool #4 – If you stop working out your muscle will turn into fat

April Fool #5 – The scale is the best way to determine my fitness progress

These are some common beliefs that are misleading or totally incorrect. The same way wellness consists of the mind, body and spirit, your fitness goals consist of aerobic exercise, weight training, nutrition and rest.

To be successful in improving your overall physical fitness, you don’t want to leave any of these elements out.

So what should you be doing? I am glad you asked. Remember there are no quick fixes to fitness, it requires planning and effort to be successful. Here are some tips to assist you in enjoying your spring and summer months.

1. Increase your daily activity level. Create a consistent plan of action to remain active everyday.

2. Engage in a combination of aerobic fitness and weight training in order to see a decrease in body fat, weight, and inches while increasing your lean muscle mass. Check out my website www.theniawell.com to locate classes to meet your fitness needs.

3. Get Plenty of Rest. Your body needs down time to rejuvenate and function effectively. Check out www.sleepmedicinespecialists.com for tips on sleeping better and the impacts of sleeping disorders.

4. Do not skip meals. Eat smaller more frequent meals. This helps to kick start and maintain your metabolism throughout the day.

5. Balance your meals with quality foods. See www.mypyramid.com for guidance on nutrition.

If you gain nothing else from today’s column look at what we gain during the month of March. We learn of many women who have impacted history. Their contributions, large or small are significant to the structure our lives have as women (or at least contrast the lack of structure for some of us). www.history.com/minisites/womenhist/

Additionally we get to experience the highly anticipated tournament bracket and office pools that emerge next week and create an energy that can only rival the Kentucky Derby Festival (at least in the state of Kentucky). We have our favorite teams, game parties and follow the tournament to the end. Of course some lose interest when their team loses. http://www.ncaa.com/home/

And finally during the month of March this year we have already set time ahead so that our days are longer. All this triggering that spring is soon to follow. http://webexhibits.org/daylightsaving/b.html

So during the Madness of March what role does Wellness play? I am glad that you asked!

Maintain a positive attitude

• Look at the good things you’ve accomplished since January

Allow room for mistakes or set backs

• Life isn’t perfect and neither are you

Resist the tendency to stay in your negative place

• Although we are not perfect don’t get stuck in mediocrity – do better!

Change what you can about you

• Mental Attitude, Physical Activity, Nutritional Choices, Spiritual Growth

Help others along their path as well

• It’s more motivating to improve your life when you are able to help someone with theirs, find an accountability partner and begin to keep one another in check improving their wellness

FEAR! It can be your best motivator or your worst enemy.

FEAR has been referred to as seeing False Expectations As Real. Those things that we are afraid will happen over power our will or ability to press through and complete the task at hand. What role is fear playing in your ability to step into a better life?

Setting the goal is probably the easier step out of all the steps needed to accomplish your goal. Look at the goals you set in January. If you didn’t start moving toward them or have already given up, ask yourself, “What am I afraid of?”

Fear can paralyze you. Stop you dead in your tracks. The source of fear may differ for each person. Its impact on your next steps may also differ. Courage is feeling the fear and doing it anyway. Failure is when you don’t even take step toward your destination.

So what is holding you back? Fear of….

• Failure
• Success
• Challenge
• Obstacles
• Change

What excuse has stopped you from moving toward your 2008 goals? How can you eliminate your excuses?

Before I give you my thoughts on the subject, I wanted to research other articles to see what kind of advice was given. Two(2) of the three(3) articles www.wholeperson-counseling.org/ndoc/o-fear.html and www.allaboutlifechallenges.org/Overcome-Fear.html specifically spoke to seeking God and the examples of other biblical persons to motivate you and give you strength over fear.

So here are my suggestions:

1. Tap in to your Spiritual Self to overcome the fear of reaching physical goals. “I Can Do All Things through Him Who Strengthens Me” Philippians 4:13

2. Face It Fix and Forget It

Sound familiar? Last time I encouraged you to face reality, make adjustments and forget the negative. Here I am referring to the past. Past failures, past challenges, and past “haters”, we are in the right now. Trust yourself and stay positive!

The final article I reviewed http://www.askmen.com/fashion/body_and_mind/3b_better_living.html took a more practical approach to dealing with fear.

So my final suggestion for overcoming your fear….

3. BE YOUR OWN CHEERLEADER! Talk to yourself when that fear comes into play tell yourself “Hey I may be afraid I will embarrass myself in this aerobics class, but when I fit into those jeans it will all be worth it!!!”

Facing February Fired Up, Fearless, and Fit means we Face the Fear, Work (out) in the Fear, until the Fear doesn’t FIT into your plan.

Got it?! Good….until next time remember Wellness Works!

However I did leave you enough to get started, so how are you doing?

· Did you set five goals?

· Have you focused on doing one thing well for 30 days?

· Have you successfully accomplished at least one?

As you approach the end of January this is a good time to reassess your goals and address any challenges you have faced in trying to accomplish them. We want to face the obstacles, fix (or adjust) our perception and priorities as it relates to our goals, and forget any of the negative thoughts we have had or words we have said to ourselves when we didn’t do as well as we had hoped.

If you need a class to attend stop by my website www.theniawell.com and check the calendar of classes. Many people work better when they are in a group consisting of people who can encourage them or are with people who have common goals. If you can’t attend one of my classes, find a class and get moving. No more excuses.

This Sunday we will begin a new series to get you ready to face February Fired Up, Fearless and Fit!!! Trust me Wellness Works!

Don’t try to change everything in your life in 30 days. Start by changing one thing in your life for 30 days.

Yes it’s that time of year when people will tell the biggest lies of their lives, to themselves, their friends and their country. It is the New Year’s Resolution.

Statistics may differ on the numbers but research has shown that fewer people are actually making New Year’s resolutions because they don’t seem to work.

It is estimated, according to www.realscienceofsuccess.com that about 50% of Americans make resolutions, and only 15 percent manage to keep them.

Obviously I can’t cover this topic in just one column so join me into the New Year as we tackle the series “New Year, New You, Now What?”

Typical resolutions include but are not limited to:

(1) Lose weight (2) Stop smoking (3) Get debt free

One reason resolutions are not successful is because our mental approach is all wrong. We speak a life changing vow on a night that we are celebrating and possibly partying very hard. We’ve been on a holiday high since Thanksgiving.

We are in a sort of euphoria, a break from reality. Then reality hits. We return to work, school, and our life schedule.

I’m not saying change isn’t possible, but for most people the New Year’s Resolution is an extremely unrealistic approach to positive lifestyle change.  I bet you are thinking, great, so Now What? I am glad you asked. 

Your first step to successful long term change is to identify and admit what changes need to be made. The second requirement for change is to actually be ready to do the work. Many of us know what we need to say and do but don’t really want to break away from our comfort zone (the behaviors that keep us stuck).

You know those habits did not develop in a day and can not be eliminated overnight. It is common to want to stop behaviors cold turkey (and some people are successful at doing so) but these “results are not typical.”

The process is the same no matter what behavior you want to change. Don’t try to change everything in your life in 30 days. Start by changing one thing in your life for 30 days.  You will be surprised at how much improving one area of your life can help other areas.

Ok so once again you are asking, so Now What?  Start today! Write a list of at least five (5) things you want to accomplish for 2008. By setting the goal you imply change that needs to be made. So be SMART about it.

Be Specific

Example: I will to attend a fitness class 3 days per week.

Keep It Measurable

Example: I will save $2500 by June 30^th

Make It Attainable For YOU

Example: I will walk on the track for 30 minutes on Saturdays

Keep It Realistic

Example: I will have family nights at home every Friday by 6pm

Set a Time Oriented deadline

Example: By January 5^th I will list five (5) goals for 2008.

Join me next week as we choose your priority goal for January, post it, and get started on lifestyle changes that work!

Happy New Year!

Twas the night before Christmas and Santa was late. He laid down too long after he ate. He jumped to his feet and ran out the door. The reindeer were mad they weren’t taking it anymore. They said, “You are always rushing on Christmas Eve night, you don’t plan well and your schedule is tight.” Santa started to get anxious and rubbed on his belly that shakes when he laughs like a bowl full of jelly. Ironically he had checked with the doc who knows best who said, “that belly’s not jelly that belly is STRESS!!!”

Believe it or not some of you may be fighting the battle of the bulge with the wrong weapons. Take a look at your holiday plans. Do you feel joy or keep stressing? Stress is defined as the body’s reaction to outside pressures that can increase blood pressure and muscle tension.

43% of all adults suffer from health ailments caused by stress such as heart disease, cancer, lung ailments, and accidents.

When your stress level increases a hormone (cortisol) is released into the body that increase belly fat. So even with portions sizes under control, your kids may be driving you crazy.

Now couple stress with the possibility that you are a stress eater and your belly jelly conspiracy is complete. How do you know if you are a stress eater?

Simple, when you get stressed do you eat or eat when you are not hungry?

Here are a few suggestions:

Get a reality check – determine the who, what or why of your increased stress

Erase - see if you can remove those that contribute to your stress (remove the chips and cookies from your house)

Replace – if you can’t erase the stressor then replace your stress response with exercise or healthier food options (so that when you do snack you can choose fruit, nuts, veggies, popcorn or baked crackers --like wheat thins)

Embrace New Face – Identify more positive people to bring into your inner circle. Eliminate those people that bring you increased frustration and anxiety (if it is your spouse you may need to consider counseling before you erase, replace or embrace --- so don’t put that on me please - smiles).

So just take a deep breath in and EXHALE and STOP INHALING THE FOOD! Be blessed (not stressed). See you next week!

Literally and notice I said weight management and not weight loss. Remember Rome wasn’t built in a day. Our goal this holiday season is to get those habits in place and get you ready for a healthy happy New Year!

How did you do this Thanksgiving? How many dinners (I mean homes) did you stop by and fill up on (I mean fellowship with)? Many times it is not the holiday meal itself that creates the problem, but the portion sizes you choose to eat.

The challenge with holiday eating is that once the green bean casserole is on the table, grandma doesn’t put a nutrition label on the side of the serving bowl to give you a calorie count. So what are we to do? Let’s talk portion control. This is a tool to keep you in control while eating. In addition to high calories, sugar, and carbs in food, eating larger portions has contributed to the overall health crisis and obesity rates in the U.S. (65% overweight/31%obese).

An appropriate portion size is equal to the size of the palm of your hand (no fingers included). Become more aware of how much you’ve been eating not just for the holidays but all year. This will give some insight on your weight management or mismanagement.

Long-term effects of large portions and overeating include:

• Weight Gain (slowed metabolism increases the fat stores in your body)
• Increased “Bad” Cholesterol Levels (LDL)
• Increased Blood Pressure
• Loss of Energy (Feeling Sluggish)

Also, take the time to enjoy that food, chew it, taste it, and THEN swallow. This helps to cut down on all that indigestion you may feel after eating. You can be satisfied eating portion sizes. However, if you don’t feel full then eat another portion or half a portion. Once you are full, STOP!!! Go ahead push away from table.

So Remember:

• Portion Control helps to keep things in control
• Slow Down while you Chow Down
• FULL means STOP

Be healthy and blessed!