To Serve well

Serving with Excellence for a Life of Excellence

Health

Let’s give care to our true priorities this weekend

Always such a strong topic to keep top of mind. How are you doing, now that we are closing in on the end of the first quarter for the year? From where you started the year, has your schedule aligned with your goals, dreams and desires? Have you spent enough time where you want?

I personally have been heavy with career and not enough on financial health (I’m in the group that hasn’t filed taxes yet); and moderately successful with physical health and relationships thanks to some pre-scheduled events so to speak. (If not for those, it wouldn’t look good at all.) I share that for the purpose of being vulnerable and yet exposing that no matter how much you “want” to do the right thing and be balanced, you can easily fall off of your game plan. Life tends to dictate itself if we don’t edit and actively and mindfully move it where we want.

So, you may be thinking: what’s up with the “deep priority” comment? What makes it deep versus just a priority? This, to me, is the “next” level. Saying I want to grow and nurture relationships is one thing, but what do I really want or need? For example, I haven’t spent any time this year with my dad. That’s not good, and that’s important.

Also deep: Being more specific is critical. Using the example of physical health and wellness, saying that I want to be successful in this category alone frankly won’t move the needle. What might move the needle is a deeper and specific goal, perhaps increased time doing cardio, lifting weights, etc., signing up for a “race” or some event that drives me toward success? Thinking out loud, here.

As we think through the last three months, it may be timely to take a long look at our priorities and develop an action plan that aligns.

Cheering everyone on and especially my NCAA bracket! Sun, please come out to stay!

Emotionally exhale this Labor Day weekend

(Photo Creds: Canva)

How are you making this Labor Day weekend count? I like to think that this holiday isn’t just about taking a break, but rather about emotionally exhaling.

This weekend used to wind down the summer before school started. Alas, that isn’t the case anymore. August’s onslaught of obligations, activities, etc. are in full force for most of us. But wait, didn’t summer just start? So obviously, Labor Day weekend is a really good time to take a breather.

“Emotionally exhaling” doesn’t take much. (That’s sort of the point.)

Reading, life planning, sharing a meal or two with friends or family, a visit to the farmer’s market, and  a chance to take in the last days of poolside bliss. Those work for me, but for others it’s about rock climbing, marathons and shopping extravaganzas. Reflect on what this weekend should look like for you based on the season of your life. Be a little selfish – you deserve it.

There is a great book that came out a few years ago called “The Best Yes” by Lysa Terkeurst. It calls out to us to make the best decision for ourselves at that given moment and season. So, what does your soul need this weekend? There is still time to make it happen.

Whatever you do with the rest of your long weekend, I hope that you will emotionally exhale.

Lessons from the longest living people in the world… A summary of the world’s Blue Zones

You’d think with it being summer and all, I’d be reading more than ever. Well, as I shared in last week’s blog, I have been saying “yes” a lot more, which equates to not as much time to read.  I’ll get to a good balance soon. In the meantime, I finished up the Blue Zones book by Dan Buettner tonight, and it was amazing as I expected. It’s been on my list for too long.

In case you are unfamiliar, The Blue Zones is a term coined scientists coined for the areas of the world with the largest concentration of the longest-lived people. (Specifically while mapping one of the regions on the island of Sardinia. Shout out to my Italian readers and their beautiful country!) As the cover says, this book is a “must read if you want to stay young!”

Most of the lessons aren’t surprising, but it is inspiring to hear the stories of the lives of those thriving in these amazing communities. The areas can be found in small villages in Sardinia (Italy), Okinawa (Japan), Loma Linda (California), Nikoya (Costa Rica) and Ikaria (Greece). I summed up the primary lessons below, but as the picture in this blog states, having a purpose is what I feel stood out the most. That purpose is putting you square in the middle of a community of friends, family and faith that lift you into a world with less stress than most of us ever see, and a clear sense of joy and love. I hope all of that for each of you. For me, I need to do some research on how to retire to one of these beautiful places!

Lesson 1: MOVE NATURALLY. Engage in regular, low-intensity physical activity. If you are older, combine balance exercises, get on the ground and get up often, and practice staying limber and flexible. (Most of these people regularly sit on a floor (not from a recliner or bed) and get up several times a day, so they stay on the move.)

Lesson 2: HARA HACHI BU. For Okinawans, this is a phrase they say often while eating to remind themselves to stop eating when they are 80 percent full. Love the simplicity of implementing this.

Lesson 3: PLANT SLANT. Avoid processed foods and meat. In all of these areas, they are not in the habit of eating meat or fish on a regular basis, and they pretty much do not eat any processed foods. It’s all about eating off of the earth.

Lesson 4: GRAPES OF LIFE. Drink red wine, in moderation. I have lots of friends who love this one – me too! The true strategy here is take it easy with 1-2 glasses per day. When we drink any more than that, the negative consequences outweigh the health benefits.

Lesson 5: PURPOSE NOW. Take time to see the big picture. See the notes on Ikigai above.

Lesson 6: DOWNSHIFT. Taking time to relieve stress is of the highest importance, including reducing noise, napping and meditating… All things we know and don’t engage in enough.

Lesson 7: BELONG. Participate in a spiritual community. In every one of these areas there is a strong concentration on their faith life.

Lesson 8: LOVED ONES FIRST. Simple: Make family a priority.

Lesson 9: RIGHT TRIBE. Be surrounded by those who share Blue Zone values. Being around healthy minded people is essential. The key is making sure you are committed to regular time with those people.

I highly recommend the book. If you want to take the online quiz to establish where you are on your current “expected life expectancy” you can find it on the Blue Zones home page. You can also use it to develop a plan to live longer. For example, mine gave me some strategies to gain three years if I follow their advice. It’s pretty interesting if you like those types of exercises. Have an awesome weekend.

 

 

Daily rituals of excellence

It is no doubt that if you want to lead an “epic” life – a life of purpose – that you incorporate some steadfast daily rituals that help you achieve your best self.

I am a sucker for any book, article, speaker who offers me ideas of what may be worth adding into my routine. I loved this picture for two reasons: it is a beautiful work of architecture and, the people in the background look like they are soaking up the beauty around them instead of hurrying past the moment. That’s a great ritual.

So today I am sharing 13 of my daily rituals. That’s my lucky number so it had to be 13. Hopefully at least one will strike a chord for you. They ebb and flow a bit with the season, so the start of summer may be a great time to change it up a bit. I’d love to hear some of yours, so please take time to note one or more in the comments!

  1. Get moving. My grandmother, who just passed a few months ago at 96, used to always say “You have to get up, even if you don’t feel like it.” So get to moving!
  2. Incorporate greens into every meal if possible. Yep, I am even throwing a few with some lemon vinaigrette next to my morning meal.
  3. Drink lots of water! I carry my water bottle everywhere!
  4. Use dishes you love. I had a local potter, (Erica Iman of Urban Potters) make my plates, bowls and mugs for the house. I got the idea from a hotel I was visiting for business. They served up a simple dish in a super cool bowl and I loved it. I realized that something as boring a salad or bowl of soup can be special if you know it was made by hand by someone who loves their craft. That is a gift to me.
  5. Spend time in nature. A walk with my dogs is my personal favorite, but any time outdoors is the goal. Some days it may even just be rolling the windows down in the car and enjoying the breeze.
  6. Start the day by reading from the Bible. I have done this 7 years in a row now. This year, I am following a chronological version plan via the YouVersion Bible app. I journal one thing that stood out to me and pray that I might learn, grow and engage with it if applicable.
  7. LEARN. I incorporate learning into my life anytime I can. Solo time in the car, walking on the treadmill, etc. I have a host of speakers I listen to as well as podcasts as of late.
  8. Send an encouraging message to a friend or colleague.
  9. Try to catch the sunset and snap a picture if possible. I just added this one over the past year and I love it.
  10. Read and relax. I almost always end my day with a bath and take time to read for at least an hour, and often a lot more. This time to unwind and get out of my head is just what the doctor ordered to sleep well! (I read non fiction, and generally business books, or some sort of self improvement, spiritual or otherwise similar in messaging.)
  11. Music… I need to learn to listen to it more, because I love it. I’ve tried to be mindful of this lately because there is nothing like throwing on some Kenny Chesney, Fleetwood Mac, Boston, Hillsong, Elevation Music, Lionel Richie, Alicia Keys, John Mayer, etc. It can shift your energy on the spot.
  12. Positive social media talk! I am very intentional about keeping my social media feeds positive. For example, I use Twitter primarily for business or inspiration, but I craft who I follow with a goal in mind. I unfollow those who aren’t consistently positive and thoughtful. (Overuse of social media could be on my “things I need to take out of my daily life.” I’ll save that for another blog…)
  13. Pray. My goal this year is to be a better “prayer” person. I’m good at the brief, “popcorn” prayers and I believe all prayer forms are great, but I want to go deeper and truly connect through prayer.

Your turn!

Creating buffer zones for an optimal life

I loved the dictionary definition of “buffer.” The noun may be my favorite and I intended on writing about the verb.

Noun: A person or thing that prevents incompatible or antagonistic people or things from coming into contact with or harming each other.

Verb: To lessen or moderate the impact of something.

Just like the bumper guards in a bowling alley keep a child’s ball on the right course, having good “buffers” can do the same for us. We tend to fill our schedules fuller than they need to be, or rather should be, and as a result we don’t end up optimizing our lives.

The slower pace of life that can be beneficial to developing better relationships through actual conversation, the ability to truly think through a tough problem, or taking the time to breathe deeply and appreciate nature (thereby making us physically healthier). These are challenged or sometimes even diminished when we don’t have the “buffer” zones built into our schedules. I am perhaps not the best person to point this out since I’m not a victor in this area, but I certainly understand and fully believe in the power of the idea. I have, over the last year, truly tried to build in some of these, and it’s very helpful.

There are a host of ideas of how to do this, including defining how many meetings you are willing to have each day, and how many weekends per month you are willing to “go out” so to speak. If you need some ideas or want to share some ideas, by all means reach out, or help the other readers by listing some in the comments.

Finally, to the last point, which goes back to my fondness for the noun version of “buffer,” I think that is a key lesson for all of us. There are people and then there are “THOSE” people. You know the ones that run on a different pace, or version of reality that tend to make us slightly crazy. We need buffer zones for those people too. In essence, I think creating healthy boundaries so we can “stay in our lane,” is the best policy. I think an upcoming conversation on boundaries may be in order! Let me know what you think!

Emotionally EXHALE

(Photo Creds: Canva)

What does it look like for you to make this Labor Day weekend count? After all, Labor Day is all about TAKING A BREAK. EMOTIONALLY EXHALING.

It used to be that school started after this weekend, which was a great decision, if you ask me. Alas, for most that isn’t the case anymore, and we are hit in August with what I think of as a total onslaught of obligations, activities, etc. This comes at a time we were just beginning to maybe “exhale.” Summer just started, didn’t it?

For me, “emotionally exhaling” involves very little. Reading, life planning, maybe a meal or two with some dear friends/family, a visit to the farmer’s market, and a a chance to take in the last days of warm sunshine. For others, it’s rock climbing, marathons and shopping extravaganzas… My hope is that you will truly reflect on what this weekend SHOULD look like for you right now. There is a great book that came out last year called “The Best Yes” by Lysa Terkeurst. That book calls out to us to truly make the best decision for ourselves at that given moment and season. Not every LABOR DAY weekend requires the same… some call for all out parties, gatherings, traveling, etc.

So, what does your soul need this weekend? The great news is that it is Thursday and most of us can still can DECIDE what we need and then CHOOSE TO MAKE IT HAPPEN!

Whatever you do, I hope that you will EMOTIONALLY EXHALE.

You are a badass

(Photo Creds: Ashley Jost)

First off, apologies for the strong terminology in the post, but honestly it was needed. You see, I have some friends, as I’m sure you do to, that have been through nothing short of what most can’t imagine. (I have other choice words for that…)

This post is for them, to remind them – and you – that we were MADE FOR GREATNESS. It’s true however that sometimes we have to pull ourselves up and out, and be a BADASS in order to endure with grace.

For my friend who lost her husband and has demonstrated that through great pain that you can STILL be bold and brave despite being introverted.

For my friend who lost a daughter and is literally fighting tooth and nail to come out with grace.

The journey isn’t always as calm as it seems for others, but FIGHTING IS WORTH IT! Showing up EVERY DAY and knowing that you were MADE TO BE GREAT and that you can OVERCOME… They are proving that, day by day…

There are so many stories caused by death, divorce, loss of health, loss of careers and confusing relationships… We all have our own battles.

TODAY, REMIND YOURSELF THAT YOU ARE A BAD ASS and the STORY IS YOURS TO MAKE GREAT… OWN THAT, and SHOW UP STRONG. We are ALL CHEERING FOR EACH OTHER!

A game plan for having more energy!

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(Photo Creds: We Heart It)

Who doesn’t need more energy? I know, I know, there are some of you who drink 10 cups of coffee a day and seem to be able to move through the day like a modern day superhero.

Some joke that I have an enormous amount of energy… As I age, I am thinking “what the heck is going on?” It’s true, I’ve always felt that most times, I have more than enough energy to conquer the days, but not so much now. This is a frequent conversation point among friends and colleagues that feel the same way. It also seems that regardless of age, it’s a concern… maybe our world has just gotten so fast-paced and the constant brain drain from our phone usage has caught up with us mere humans.

At any rate, this seemed a timely topic as WE NEED EXTRA ENERGY RIGHT NOW. So, here is a laundry list of energy-boosting tactics we find in every manner of magazine or talk show:

  • Waking up at the same time every day – after getting the 7-8 hours your body needs, of course…
  • Exercising… moving… grooving…
  • Taking multi-vitamins and eating the proper nutrients….

That easy, right? I’m going to throw out a few more specific thoughts, and then I’d love for this to be interactive and have you all chime in with one or two words or thoughts about your own tactics. It indeed takes a village, so learning from one another is ALWAYS A GOOD IDEA. Here are some of mine:

  • TAKE A NAP… Yep, I’m a napper. I only do this on the weekends, and when time allows. I make every effort to make time for this. I have learned over time that giving your body this “extra” rest is rejuvenating for the soul!
  • H2O! I kick off the morning with a glass of warm water. I’m not sure where I learned this, but some speaker when I was in my 20s. It’s been a great add to my daily rituals. Give it a try. It’s hydrates you early on and seems to get the blood flowing.
  • GET OUTSIDE! I’m really grateful for my dog, because honestly she makes this SO MUCH EASIER. Getting outside a few times a day, whether heat or cold outside, is just a good thing to do… Tucking my phone away and breathing in the fresh air, looking up at the sky and watching nature evolve through the seasons, is life filling….

Okay… YOUR TURN!