A Coaching Journey – Pt. 3

So, here I am. Face-to-face with Marielle and about to set my Primary Goals. I’m still unsure. I feel like I am confronting my future and stepping out of what has become a comfort zone for quite some time. But isn’t that what I wanted? So, I take a deep breath and dive in.

Marielle, intent on making this as straightforward as possible, gives me an overview of what to expect. She doesn’t sugar- coat the changes that I will need to make, but assures me that I am in the driver’s seat and she is just a passenger on this journey (that is reassuring, isn’t it?).

Each session, Marielle explains, will have a theme. This one: Setting Goals. Shouldn’t be too hard.

Before we begin, we consider what is in our lives at that moment and what emotion is attached. Then, we set it aside for now, so that we can focus on the task at hand. It is the way in which each session will begin.

My top three goals are fairly easy to list: Finances, Organization, Relationships. I have a secondary goal of Health, which, as I mentioned in my first entry, is moving ahead rather well and is, as it turns out, proof that I can do this.

Fleshing out the details of these goals is a little more difficult. For example, I know that I need to get my finances in order. Who doesn’t? But, how do I want to alleviate this stressor without disturbing my preferred lifestyle too much, yet shake up the status quo?

We work on a general statement, and I discover that I want any paid work I do to energize and excite me while reducing my debt. Is that possibility out there? But we haven’t yet arrived at that point. We are just setting goals. Focus, Linda.

Marielle asks me to reduce my larger goal to a few words – a motto, or banner, that will flag my desire when I hear or see it. She calls it “a shined goal”. Easier said than done, but we finally get there.

Later, as I re-read these slogans, I decide to place them front and centre on a sticky note, so that I will absorb them into my psyche.

Still unsure of the future, I feel ready to move forward to Strategies. But that is the next session and my next blog.


 

 

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About the Author:

The above entry is part of a new guest blog series titled “A Coaching Journey” written by my friend, client, and talented writer, Linda Epstein. She has graciously agreed to write on her experience with the coaching process as she navigates it, to give a first-hand view of what the journey is like. Visit weekly to find out more!

 

Read the rest of “A Coaching Journey” by clicking below:

Part 1Part 2Part 3Part 4

Have you heard about my NEW Up Your Game Coaching Program? If you’re ready to propel your career or business to the next level, this program is for you! Click Here to learn more.

A Coaching Journey – Pt. 2

“So I have committed (I think) to take my self-improvement goals into my life as a whole with the help of certified results coach, Marielle Gauthier. I am feeling rather positive that the time is right, and that there are parts of my life that can be improved, although I have to admit to some trepidation. After all, this is likely to change the way I currently live my life.

I had just settled into that last thought when I received the Preparation Questionnaire from Marielle. The first question sent me into a panic. And I mean PANIC! What did I want to get out of coaching? Why was I doing this? I knew that there was an indefinable something that was missing in my life. But what was it?

I skipped the question and managed to answer the rest (even the strange ones, such as “I recycle at home – True or False”), even though there were some about which I was ambivalent. Then I went back to the first question, and the best I could do was to write that I wanted to take my life to the next level with the help through coaching (after all, I wasn’t managing to get there on my own).

So, in short, I do want to have a fuller, better life – one that fulfills me on every level; but I am even more frightened about this step into the abyss than I was when I started my physical health journey.

My next blog will discuss my first face-to-face with Marielle, and whether I am feeling more settled with this major decision about my life. Hope to “see you” then.”

 

 

 

 

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About the Author:

The above entry is part of a guest blog series titled “A Coaching Journey” written by my friend, client, and talented writer, Linda Epstein. She has graciously agreed to write on her experience with the coaching process as she navigates it, to give a first-hand view of what the journey is like. Visit weekly to find out more!

 

Read the rest of “A Coaching Journey” by clicking below:

Part 1Part 2Part 3Part 4

Have you heard about my NEW Up Your Game Coaching Program? If you’re ready to propel your career or business to the next level, this program is for you! Click Here to learn more.

Sharpening the Saw – Are you Taking Enough Time to Ensure Your Tools are Performing?

How sharp is Your Saw?

Suppose you were to come upon someone in the woods working feverishly to saw down a tree.

“What are you doing?” you ask.
“Can’t you see,” comes the impatient reply. “I’m sawing down this tree.”
“You look exhausted” you exclaim. “How long have you been at it?”
“Over five hours,” he replies, “and I’m beat! This is hard work.”
“Well, why don’t you take a break for a few minutes and sharpen that saw?” you inquire. “I’m sure it would be a lot faster.”
“I don’t have time to sharpen the saw,” the man says emphatically. “I’m too busy sawing!”

– Stephen R. Covey

This anecdote is from Stephen Covey’s, ‘The 7 Habits of Highly Effective People’ and identifies ‘Sharpen the Saw’ as habit number 7. https://www.stephencovey.com/
So what does ‘sharpen the saw’ mean? Well essentially this habit is all about YOU! It is meant to preserve and enhance you by focusing on renewing the four dimensions of your nature – physical, spiritual, mental and social/emotional.
You have to give these four dimensions time, energy and attention in order to feed them for a healthy and balanced life.
In today’s very busy world, attention to these dimensions are very important for our well being. Like the saw that doesn’t get sharpened, if we don’t focus on these four dimensions, we will struggle to perform at our best. We will expend much more energy which will potentially lead to precarious levels of exhaustion and stress.

Let’s take a closer look at each of the dimensions:

1. The Physical Dimension

This dimension involves caring for your physical health – eating well, exercising on a regular basis, and getting a great night’s sleep.
How are your eating habits?Are you skipping meals? Are you eating nutritious food or are you living on a diet of coffee/soft drinks, high fat, high sugar and high salt foods? Are you experiencing stomach and gut issues? We often think that we eat better than we do, so for one week, log your eating habits. At the end of that week, decide if you want to make any changes to what you eat, when you eat, how much you eat, and how you feel after you have eaten. Speak with your doctor, nutritionist or dietician to make safe and effective nutritional dietary changes.

Exercise
According to Participaction, to achieve health benefits, adults aged 18-64 years should accumulate at least 150 minutes (2.5 hours) of moderate-to vigorous-intensity aerobic physical activity per week, in bouts of 10 minutes or more. You also want to include muscle and bone-strengthening activities at least two days per week. You can get more information at http://www.participaction.com/get-informed/physical-activity-guidelines/
If you’re not exercising much, consider what you can start doing for a few minutes a day, gradually working your way to the recommended amount of physical activity. Make sure you’re having fun doing the activity as it will help you to stick to it. Do speak to your health practitioner before starting to exercise.

Are you getting enough Z’zzzzzzzzzzzzzzz?
Good quality sleep is super important for us to be able to function at our peak. Are you waking up refreshed or are you hitting the snooze button a couple of times before you drag yourself out of bed? Does it take you a long time to fall asleep? Are there distractions in your bedroom – lots of light, cell phone on the nightstand, TV, etc.
There are a lot of things to consider for good sleep so if you’re experiencing sleep issues speak to your health practitioner. Mental Health Canada has great information about the importance of sleep. http://www.mentalhealthcanada.com/article_detail.asp?lang=e&id=28

 

2. The Spiritual Dimension

The spiritual dimension is your core, your commitment to your value system. A person’s spiritual dimension is a very personal and private area of life. What do you believe in that brings peace and strength within you? Are you living on purpose and is it aligned with your value system? Do you have a personal mission statement?
Our spirituality draws on sources that inspire and uplift us. We each have our own ways to renew our spiritual selves. Some will meditate, read a scripture, or attend a religious service. For others, music, literature or spending time in nature will support someone to feel renewed.
What do you do to renew your spiritual self?

 

3. The Mental Dimension

This dimension is about life-long learning, organizing and planning. Honing and expanding the mind is a vital mental renewal. The world is changing at an incredible pace, so what are you doing to keep up? What new skills are you learning? How are you planning and organizing your future?
As per Stephen Covey, writing is “another powerful way to sharpen the mental saw. Keeping a journal of our thoughts, experiences, insights, and learning promotes mental clarity, exactness, and context.”
Keep on learning!

 

4. The Social/Emotional Dimension

This dimension centres on the principles of interpersonal leadership, empathic communications, and creative cooperation. Covey states that “the social and the emotional dimensions of our lives are tied together because our emotional life is primarily, but not exclusively, developed out of and manifested in our relationships with others.”
It requires exercise to have effective everyday interactions with people. We need to practice active communication to effectively listen to others – especially when they don’t agree with us. That is how we achieve a win-win outcome. Listening with intent will also help us understand each others’ points of views.
By focusing on renewing the four dimensions of your nature on a daily basis, you will live a healthier, more productive, rewarding and balanced life.

Marielle Gauthier, owner and principal of Redworks Communications, is a certified Results coach and is accredited as an Associate Certified Coach (ACC) by the International Coaching Federation. Using brain based models, she holds coaching conversations with clients to help them gain clarity, generate insights, overcome self-limiting beliefs, and develop new habits to improve individual performance and become more effective leaders. She also coaches teams to improve their group performance and achieve corporate goals with measurable results. For more information on coaching services contact Marielle at (306) 955-3205, marielle@redworkscoaching.com or visit www.redworkscoaching.com. She is based in Saskatoon, Saskatchewan.

A Coaching Journey – Pt. 1

Why I Chose Coaching – Guest Blog with Linda Epstein

 

I am 67. Retired for seven years. About 18 months ago, I started working with personal fitness trainer and health coach, Matt Jodouin, owner of Fortitude Health and Fitness. Not only did Matt manage to get me off my sedentary butt, he has gently led me beyond what I thought I could do. I have become stronger, more flexible and better balanced (that’s physically!). So far, I have lost 23 lbs and gained energy.

I realized that it was time to up my game and to take my self-improvement goals to the next level. It was time to set goals that would impact other areas of my life. So I started working with Results Certified Coach, Marielle Gauthier, owner of Redworks Communications and Coaching.

This guest blog chronicles my experiences, both positive and challenging. I invite you to join my journey (almost “live”) as I (hopefully) move forward under Marielle’s guidance and my hard work.

 

 

 

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Linda Epstein


About the Author:


The above entry is the first of a new guest blog series titled “A Coaching Journey” written by my friend, client, and talented writer, Linda Epstein. She has graciously agreed to write on her experience with the coaching process as she navigates it, to give a first-hand view of what the journey is like. Visit weekly to find out more!

 

 

Read the rest of “A Coaching Journey” by clicking below:

Part 1Part 2Part 3Part 4

Have you heard about my NEW Up Your Game Coaching Program? If you’re ready to propel your career or business to the next level, this program is for you! Click Here to learn more.

What Did Coaching Do for You? (Interview)

I asked my friend and client, Michael Robin, to give me an idea of why he pursued coaching, and what he got out of it. A special thanks goes out to Michael for sitting down with me to discuss his experience!

Have you heard about my NEW Up Your Game Coaching Program? If you’re ready to propel your career or business to the next level, this program is for you! Click Here to learn more.

Setting Goals that will Change Your Life (Part 4)

A Snappy Goal Statement

Stay motivated and excited about your goal and write a goal statement that is short, snappy, positive and memorable using around seven words. Think of it as your personal bumper sticker or the slogan on a t-shirt.

Use a visual and / or emotional element in the goal statement. For example

  • My line of credit at zero
  • Hosting a mortgage burning party
  • To break ground
  • As much energy as I did in my ‘20’s
  • Fit into my favourite black dress.

 

Needs a Measure

Your goal needs a measure so you know when you have achieved it. The measure can be linked to dollars, time, a person or an object:

  • Generate $5,000 profit a month
  • Increase sales by 10% in the second quarter
  • Increase the number of clients by 5% in 2014
  • to fit in my ‘benchmark’ jeans
  • to be as fit as I was in ‘20’s

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Setting the right goal for you will change your life because it will change how you feel, think and act on a daily basis. Dream big and stretch yourself into a new life!

This article focused on setting the right goal statement for success. However every goal needs a strategy and a plan of action including regular check-ins, mid-course corrections, rewards and celebrations along the way. Without a plan a goal is just a wish.

 Go back to part 3!

Marielle Gauthier, owner and principal of Redworks Communications, is a certified Results coach and is accredited as an Associate Certified Coach (ACC) by the International Coaching Federation.

Using brain based models, she holds coaching conversations with clients to help them gain clarity, generate insights, overcome self-limiting beliefs, and develop new habits to improve individual performance and become more effective leaders. She also coaches teams to improve their group performance and achieve corporate goals with measurable results.

For more information on coaching services contact Marielle at (306) 955-3205, marielle@redworkscoaching.com or visit www.redworkscoaching. She is based in Saskatoon, Saskatchewan.

Setting Goals that will Change Your Life (Part 3)

Challenging and Achievable


New Year's resolutions

The goal you set however must be achievable within a 90-day period and you need to truly believe that you can achieve the goal within this time period. Ninety days is a long enough time frame to create new habits but short enough to continue to be motivated and excited about the goal and committed to doing the work to get there.

If you think the goal is too big then break it down into smaller goals that can be realistically achieved in 90 days. Once you have achieved the first goal, then you start working towards another, and then another ultimately working towards achieving the over-arching goal.

For example, Patti owes $25,000 on her line of credit and $175,000 on a business loan and she would like to be debt-free in six months. It took her longer than six months to get to this point so it may not be a realistic goal to be debt-free in six months. However, if Patti sets a smaller, more achievable goal such as reduced her line of credit balance by 25%, this goal may be more achievable within a 90 day period.

Once she achieves this goal she develops other goals to chip away at the debt level to eventually reach her ultimate goal of being debt free. It might take her a little longer but by setting and achieving smaller goals she is making progress towards achieving the big goal. Also, by seeing the progress she is making she will remain motivated and energized to continue working towards the goal. What smaller goals can you set?

Click here to move on to Part 4!

Click here to go back to part 2!

Marielle Gauthier, owner and principal of Redworks Communications, is a certified Results coach and is accredited as an Associate Certified Coach (ACC) by the International Coaching Federation.

Using brain based models, she holds coaching conversations with clients to help them gain clarity, generate insights, overcome self-limiting beliefs, and develop new habits to improve individual performance and become more effective leaders. She also coaches teams to improve their group performance and achieve corporate goals with measurable results.

For more information on coaching services contact Marielle at (306) 955-3205, marielle@redworkscoaching.com or visit www.redworkscoaching. She is based in Saskatoon, Saskatchewan.

Setting Goals that will Change Your Life (Part 2)

Visionary and Inspiring

David Rock, author of Quiet Leadership and founder of the Results Coaching System, says “you want to develop a goal that is visionary and inspiring to pull you forward and draw the best out of you.” To have a real change in your life you need to define a goal that would make the most difference for you.

imagesFor example, Sandra, a solo entrepreneur, has been in business five years and she is very happy with her success so far. However in pursuit of her business goals she was neglecting her health – she rarely exercised, she made poor food choices, she was not sleeping well, she gained weight and her blood pressure was on the rise.

Rather than focus on a weight loss goal she needs to focus on her vision and what she wants in her life. Her vision then is to become healthy by leading a healthier lifestyle which includes regular exercise, eating a nutritious diet, and getting better sleep so she has more energy for herself and her family. The goal which will have the biggest impact for Sandra is ‘to have as much energy as I did when I was in my ‘20s” rather than ‘lose 30 pounds’ or to ‘exercise five times a week.”

By focusing on a goal that is visionary and inspiring Sandra is more passionate and determined to achieve it because there is so much more at stake – her health and overall sense of wellbeing. Also, by focusing on what she does want her brain will start creating new neural pathways and start to create a new habit. It will be easier for Sandra to create a new habit rather than change an old habit because by focusing on changing the old habit the neural pathways of the old habit become further entrenched making it more difficult to change the behaviour.

Questions to help you develop an inspiring goal are: What is your vision in this area of your life? What would you like to be different in this area? If you could have could have anything in this area what would it be?

See part 3 by clicking here!

Go back to part 1 by clicking here!

Marielle Gauthier, owner and principal of Redworks Communications, is a certified Results coach and is accredited as an Associate Certified Coach (ACC) by the International Coaching Federation.

Using brain based models, she holds coaching conversations with clients to help them gain clarity, generate insights, overcome self-limiting beliefs, and develop new habits to improve individual performance and become more effective leaders. She also coaches teams to improve their group performance and achieve corporate goals with measurable results.

For more information on coaching services contact Marielle at (306) 955-3205, marielle@redworkscoaching.com or visit www.redworkscoaching. She is based in Saskatoon, Saskatchewan.

Setting Goals that will Change Your Life (Part 1)

New Year’s Resolutions – Will you achieve yours?

The holidays are fast approaching, and many of us are going to be thinking about New Year’s Resolutions. More than 40 % of Americans make New Year’s resolutions. Despite our best intentions, however, only a small fraction of us keep our resolutions. According to the University of Scranton, their research suggests that just eight per cent of people achieve their New Year’s goals.

I have written a four-part blog series on setting goals that will change your life and some tips on how to achieve your goals. Keep an eye out for more information about goal setting!

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Setting Goals That Will Change your Life

Do you set New Year’s resolutions? Are they the same as last year? If so, are you frustrated that you can’t achieve them?

Let me ask you a few questions: How do you really feel about the resolution you’ve made? Are you excited and passionate about it? Are you inspired and motivated to action? Is it achievable in the timeframe you have set? Have you made too many resolutions?

Goal setting is a very powerful way to achieve your vision for the future. Goals help to focus your attention and energy on what is important to you. You want to set a goal that you really value and will make the most difference for you because it will change how you feel, think and act on a daily basis.

So to achieve your New Year’s resolutions or personal and professional goals you need to think differently about the actual goal.

Click here to read my next article about Goal Setting.

 

Marielle Gauthier, owner and principal of Redworks Communications, is a certified Results coach and is accredited as an Associate Certified Coach (ACC) by the International Coaching Federation.

Using brain based models, she holds coaching conversations with clients to help them gain clarity, generate insights, overcome self-limiting beliefs, and develop new habits to improve individual performance and become more effective leaders. She also coaches teams to improve their group performance and achieve corporate goals with measurable results.

For more information on coaching services contact Marielle at (306) 955-3205, marielle@redworkscoaching.com or visit www.redworkscoaching. She is based in Saskatoon, Saskatchewan.