dimanche 30 décembre 2012

Thomas Leonard's words

Thomas Leonard is known as the Father of Coaching - business, life and executive coaching.  He founded CoachU one of the, if not, the first Coaching school.  One of CoachU's best known graduates is Cheryl Richardson who wrote many books, including Take Time for Your Life and Stand Up for Your Life.

I thought about Thomas today and remembered one of his "life cleaning" mantra:  Step over nothing.  What Thomas meant is address issues as they occur.  Stop pretending that it's OK.  Stop excusing the unacceptable.  Be real.  Be honest about how you feel. Risk showing up as yourself.  This applies to the neighbour who does not return what was borrowed, or the friend or committee member who does not do her share.

By all means, do stop and think about you you will address the issue.  Learn to speak in "I".  Of this does not apply if you deal with violent people  In that case, you need to think of your safety first.  Consult with the appropriate services.

Coaching challenge:  Write down everything you have been stepping over in the past year, past 2 years maybe or even more.  Develop a strategy to take care of each item on your list.

Marguerite Tennier, M.A.
Canada's Coach

Success and Fearless Living Coach for Women 40+
Life and Wellness Coach for Women

http://www.canadas-coach.com
http://www.eftottawa.com





vendredi 28 décembre 2012

Canada's Coach old blog -

I just remembered that my old (2004-2008) blog www.http://www.canadascoach.blogspot.com is still available.  You can find a number of articles which I hope you will find useful.

Marguerite Tennier, M.A.
Canada's Coach

Success and Fearless Living Coach for Women 40+
Life and Wellness Coaching for Women

http://www.canadas-coach.com
http://www.eftottawa.com


mardi 25 décembre 2012

Moderation

This Christmas, void stuffing yourself - leave that to the turkey.  Pace yourself with the wine - drink one full glass of water before each glass of wine.  To avoid eating or drinking too much, stick to water before the meal and limit wine to 1 or 2 five oz glasses.

Remember how you good you will feel tomorrow morning if you practice moderation.

Marguerite Tennier, M.A.
Canada's Coach

Life and Wellness Coaching for Women
Success and Fearless Living Coach for Women over 40

http://www.canadas-coach.com
http://www.eftottawa.com


dimanche 23 décembre 2012

Quick tips to avoid gaining weight during the Holidays

A little over a month of sleeps and Santa will be here.  To avoid getting more pounds along with your  presents, here are some tips.

1) Weigh yourself today to get a baseline weight.   Then weigh yourself at least every week until the Holidays - the numbers on the scale can help you stay on track.  It's easier to lose 2 pounds than to discover you have gained 5 or more.

2) Get your water bottle out and drink at least one litre - around 32 ounces of water daily.  Start with one 8 oz glass of warm water with some lemon juice as soon as you get up in the morning.  Sip it slowly before you have your first cup of coffee.  Then drink a glass half an hour before lunch and dinner.

3)  Eat your veggies - at least 3 cups, well packed, of raw vegetables, ideally the fiber rich ones every day- brocoli, cauliflower,cabbage, celery, zucchini and have big salads too with tomatoes, lettuce and cucumber (all filled with water).  Be mindful of how much dressing you use.  I always make my own salad dressing: olive oil, balsamic vinegar,a drop of french mustard, fresh garlic, fresh herbs like basil.  Shake well and measure 1 tsp.  A little of something good goes a  long way.  Or use lemon juice instead of vinegar.

4) Do not skip meals because you expect to have a big dinner.  Eat more veggies earlier in the day with a bit of

4)  Eat an apple when you have the 4 p.m. hunger.  It's full of fiber.  Add 3 walnuts to fill up even more.

4) In the next two days, no dessert.  You will most likely have a chance for dessert on Christmas day.

5) In the next two days, go to bed before 10:30 p,m.  If you are asleep, you won't want a midnight snack.

6) In the next two days, move - move a lot.  Go running, swimming, skiing, walking.  Shovel (if like me you live in Snow Country).  Put some music and dance.  Or wash the floors.  Do anything but make sure you move.

Merry Christmas, Happy Holidays

from the Coach who will follow the above guidelines


Marguerite Tennier, M.A.
Canada's Coach

Sucess and Fearless Living Coach for Women
Life and Wellness Coaching for Women

http://www.canadas-coach.com
http://www.eftottawa.com

mercredi 19 décembre 2012

Christmas and stress - 7 tips to help you

Only six sleeps until Christmas morning.  With the shopping and the cooking and for some traveling, and the weather which can turn meany, and maybe too much partying, too much food or drinks, or maybe feeling left out without enough invitations, The Season is not always how it's portrayed in the movies.

I thought about some ways I remain (or remained) calm at this time of year.

1) When my children were young, they got a Stocking at Christmas and I gave the gifts at New Year.  This had a lot of advantages - making the gift giving longer and allowing me to buy some gifts on sale between Christmas and New Year.  It is a custom from my French Canadian heritage.  I loved it.

2) Beware of envy.  Don't compare what the Jones spend on gifts or on the trips they take.  Count your blessings - from your family, your health, your job, even if you only appreciate the income, your home, even if it's not the ideal house - you have a roof over your head,  If you feel you have nothing to be grateful for, visit a shelter, or a hospital.

3) Plan, plan, plan.  Plan your time until Christmas - what needs to be done, when.  Use a project management model to help get you there on time with all tasks completed.

4) Keep your good habits alive - find time to get to the gym or the pool. Sleep enough, eat those veggies and don't forget breakfast.  Make sure the kids also continue their routine: sleep, play, meals.  If you slack on what you think is important for them, they will suffer and then you will, because they will be more tired, and a tired child if often a difficult child.

5) Teach your children to be generous to the less fortunate, especially at this time of year.  Take some money
and ask them to participate to support a charity, be it the Snow Suit Fund or other agencies.  Volunteer and bring the kids to help. This may just make them less demanding.

6) Plan some outdoors activity for the family - it's good for the body and it's also good for the soul.

7) Lower your standards for cleanliness - the floors don't have to be so clean you can eat on them.  Nobody will want to eat off your floors anyway.

Marguerite Tennier, M.A.
Canada's Coach

Success and Fearless Living Coach for Women
Life and Wellness Coaching for Women

http://www.canadas-coach.com
http://www.eftottawa.com






lundi 17 décembre 2012

Are you alone for the Holiday Season?

While images of happy families show up on tv and just about everywhere at this time of year, we all know someone who will be alone or grieving.  The families of Newtown who have lost a little one or a mother, sister, wife will not do much celebration this year.

But it's not necessary to have experienced such a tragedy to not feel like celebrating.  If you have lost a family member this year, Christmas will be different.  If you are newly separated, Christmas will be different. If the kids spend Christmas with the other parent, Christmas will be different.

What can you do to take care of yourself if you are alone.  Here are some ideas:

1) Invite one or two friends over and cook a good meal
2) Volunteer to serve a meal at a shelter
3) Plan an activity in nature: skiing, snow-shoeing, hiking, alone or with a friend
4) Use the day to paint your living room (I did this the first year I was separated and the kids were with their dad)
5) Call family members you have not seen for a while, invite them or invite yourself
6) Have an open house mid-afternoon for friends and neighbours
7) Offer to babysit a friend's, neighbour's or family member's child for a couple of hours so the parents can go ski, read or have a quiet meal
8) Make the most of the day to read that book you've been meaning to read for so long
9) Clean a closet and make a package for the St. Vincent de Paul or other agency that accepts used clothing
10)Finally, last but not least, make a list of everything you are grateful for.  Everything.

Marguerite Tennier, M.A.
Canada's Coach

Success and Fearless Living Coach for Women
Life and Wellness Coaching for Women

http://www.canadas-coach.com
http://www.eftottawa.com

dimanche 16 décembre 2012

There's still time to ask for help

Nine sleeps until Christmas.  How are you doing?  While there are changes which may be hard to implement this year, there are some you can make to insure you do not wake up frazzled on Boxing Day.

Let's start with change possibilities for next year.

What about drawing names among adult family members and you only have to buy ONE gift for the person whose name you draw.  In fact, this is one change we will implement in my family next year.  And I will suggest we pick names by July 1st - each person writing at least 2 choices on the wish list.  This will give everybody a good six months to find the gift.  Of course, we can give each other gifts at other times during the year, but the pressure will be lowered at Christmas.

What changes can you still put in place for this Christmas?  Ask everybody to pitch in and bring a dish.  Ask kids to participate, according to their age, both to decorate the tree, shovel the driveway, clean the house, do a load of wash, help cooking or take care of the younger ones.  Of course, if your partner normally waits for you to do it all or most of it, it's time to delegate.  Or call for Chinese food if that's what would make you happy.  Or pizza.  Whatever helps you enjoy the time too.

But if you want turkey, there are many ways to enjoy a great family meal without too much effort.  A turkey cooks very tender at 300F overnight.  Potatoes can cook with the turkey or bake in the microwave.  Veggies can roast with some garlic and olive oil when the turkey comes out of the oven.  And a good ice cream is a pretty easy dessert with or without a store bought bûche.

Any other changes you would like to make?  Write them down and see which ones would help you to have a great time this year.

Marguerite Tennier, M.A.
Canada's Coach

Success and Fearless Living Coach for Women
Life and Wellness Coach for Women

http://www.canadas-coach.com
http://www.eftottawa.com




lundi 10 décembre 2012

How to save some time (and energy)

I remember when I made my very first meat pie.  I was newly "coupled" and thought that this was the most wonderful way to spend a Saturday afternoon.  I felt so grown up.  And when I made my first batch of strawberry jam.  Another milestone.  And yes, I continued to make meat pies "tourtières" for many years, although I stopped cutting the meat by hand.  I bought ground meat.  Then, years later, I relaxed my standards and found very good meat pies available in town. There are also very good cakes available and all kinds of goodies.

I do have more time now but I still buy meat pies, preferring to spend my time doing other things.

Coaching challenge: what could you "delegate" during this Season.  Either to your local store or someone else in the family who really wants to bake or cook?  A couple of saved hours here and there to relax, take a long bath, go for a walk or cross-country skiing or swimming or anything you really desire can make a big difference in how you feel.

Marguerite Tennier, M.A.
Canada's Coach

Success and Fearless Living Coach for professional women
Life and Wellness coaching for women

http://www.canadas-coach.com
http://www.eftottawa.com


samedi 1 décembre 2012

Wellness during the Christmas Season

With the Holiday Season approaching, you may be one of many starting to find that there is never time.  Shopping, entertaining, cooking, family visiting from out of town.  There is no way you can find time for yourself.

Unfortunately, many put their self-care on the back burner during this Season.  Even  more so if you have not  bought into the importance of exercise and good nutrition 100%.  Yes, 100% buy in.  You see, once you are 100% sold on the importance of exercise and nutrition, it becomes easier to continue even during the Holidays.  But if your commitment is not total, it becomes easier to let go when friends or family say something like " Oh, you can go tomorrow, or eating pizza just for once, we don't see you so often, or just taste my cake, it's so good, watch the late movie with me, just this once... please".

Coaching challenge:  remember how bad you feel when you don't eat right or when you lack sleep.  Then remember how good it feels after a workout or a good swim.  Then decide how you want to feel and make a commitment to yourself, in writing, of how you will put it in action.

Marguerite Tennier, M.A.
Canada's Coach
Life and Wellness Coach for Professionall Women

http://www.eftottawa.com
http://www.canadas-coach.com