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Science unequivocally supports regular exercise as a means to improve cardiovascular health, maintain a healthy weight, boost mood, reduce the risk of chronic diseases, and increase longevity. Age or fitness level should never be barriers, as everyone can benefit from incorporating movement into their lives.

"If you care about your contributions to the world, you will care for yourself" 
- Brendon Burchard 

BDNF stands for Brain-Derived Neurotrophic Factor. It is a protein that plays a crucial role in promoting the growth, survival, and maintenance of neurons (nerve cells) in the brain. BDNF also supports the development and plasticity of synapses, which are the connections between neurons. Exercise has been found to increase the production and release of BDNF in the brain. When you engage in physical activity, such as aerobic exercise or strength training, it triggers a cascade of physiological processes. These processes, including increased blood flow and oxygen delivery to the brain, stimulate the release of BDNF.  The increased production of BDNF promotes neuroplasticity, which is the brain's ability to change and adapt in response to experiences and learning. It supports the growth and survival of new neurons, as well as the formation and strengthening of synapses, leading to enhanced cognitive function and improved mood.

Until next time, take care as you commit to your physical well-being, embracing exercise as a joyful and empowering practice that nurtures your body and mind, bringing you vitality and strength. With each workout, you are building a foundation of health and resilience, cultivating a positive relationship with your body, and embracing the transformative power of movement. making it possible to get up every day and default to your extraordinary self!

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• CLICK HERE and get every episode plus bonus content sent right to your inbox!
• Schedule your NO REGRETS Discovery Call (20 minutes by phone or Zoom, let's chat about what is coming up for you and what you are wanting more of, or less of)
• Let me know what it looks like when you default to YES! or just leave me a VOICE MESSAGE.
• You can follow me on Instagram and Facebook @reimaginewellness
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Lifestyle medicine is a branch of medicine that focuses on preventing and treating chronic diseases by addressing the root causes and promoting healthy lifestyle habits. It emphasizes six essential pillars, each playing a vital role in our overall well-being. 

1. Nutrition
2. Physical Activity
3. Sleep and Rest
4. Stress Management
5. Social Connections
6. Avoidance of Toxins

The Wheel of Life tool acts as a visual guide, helping us identify areas for growth and providing a framework to prioritize and allocate our time and energy effectively. By regularly reassessing our life's balance using the Wheel of Life, we can track our progress, make necessary adjustments, and ensure that we are consistently working towards a more harmonious and fulfilling life.

If you want the Wheel of Life Workbook CLICK HERE! and I'll send it right to you. 

Affirmation: 
"I am committed to prioritizing my health and well-being. Through conscious choices and consistent self-care, I nurture my body, mind, and spirit, experiencing optimal health and vibrant well-being."

Our DTY Highlight was from Karlee Basinger, BSN, RN reminding us that Defaulting to Yes means not just making the plans, but implementing them, and consistency is key! 

Support the show

If you are an action taker, let's connect! I'd love to hear from you! There are a variety of ways we can can connect, what works for you?

• CLICK HERE and get every episode plus bonus content sent right to your inbox!
• Schedule your NO REGRETS Discovery Call (20 minutes by phone or Zoom, let's chat about what is coming up for you and what you are wanting more of, or less of)
• Let me know what it looks like when you default to YES! or just leave me a VOICE MESSAGE.
• You can follow me on Instagram and Facebook @reimaginewellness
• Want daily inspiration, a space to journal, and set goals - join me in GROWTH DAY. It is part of my daily routine, maybe it will be perfect for you too! Make sure you let me know you joined, I have a gift for you if you do!

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Fear can hinder our ability to default to our extraordinary selves, manifesting in three distinct categories: loss, process, and outcome. In terms of loss, fear stems from the fear of failure, rejection, or loss of status, which holds us back from taking risks and pursuing our true potential. Fear also infiltrates the process, causing us to doubt our abilities, second-guess decisions, and become paralyzed by perfectionism. Lastly, fear of the outcome traps us in a cycle of "what if" scenarios, preventing us from fully embracing opportunities and reaching our full potential. However, science tells us that we have the innate ability to overcome fear and take action. Neuroplasticity allows us to rewire our brains, fostering resilience, and developing a growth mindset. By practicing specific techniques, we can reframe fear and overcome it, to achieve the personal and professional growth we desire. To get up everyday, unafraid to default to yes!

Affirmation: 
"I embrace fear as a catalyst for growth and transformation. With courage as my ally, I face fear head-on, knowing that on the other side lies the fulfillment of my dreams, the realization of my true potential and my ability to get up every day, unafraid to default to my extraordinary self."

Support the show

If you are an action taker, let's connect! I'd love to hear from you! There are a variety of ways we can can connect, what works for you?

• CLICK HERE and get every episode plus bonus content sent right to your inbox!
• Schedule your NO REGRETS Discovery Call (20 minutes by phone or Zoom, let's chat about what is coming up for you and what you are wanting more of, or less of)
• Let me know what it looks like when you default to YES! or just leave me a VOICE MESSAGE.
• You can follow me on Instagram and Facebook @reimaginewellness
• Want daily inspiration, a space to journal, and set goals - join me in GROWTH DAY. It is part of my daily routine, maybe it will be perfect for you too! Make sure you let me know you joined, I have a gift for you if you do!

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When it comes to viewing the world, individuals can often be categorized as a cynic, realist, or optimist. The cynic, marked by a skeptical and distrustful perspective, sees the flaws and shortcomings in people and systems. While their critical eye may offer valuable insights, it can also breed negativity and hinder their ability to form meaningful connections. On the other hand, the realist takes a pragmatic approach, recognizing both the strengths and limitations of reality. They seek objective truth and make decisions based on facts and evidence. While realists may avoid excessive optimism, they maintain a balanced outlook. Lastly, the optimist embodies a positive and hopeful mindset, believing in the inherent goodness and potential for positive outcomes. While their optimism can inspire and uplift others, they may be accused of overlooking potential challenges or dangers. Ultimately, each perspective brings its own unique advantages and drawbacks, and finding a balance between them can lead to a more nuanced and adaptable worldview.

You are capable of shifting your perspective and embracing a more positive outlook on life, liberating yourself from the constraints of cynicism. With each day, you release skepticism and open your heart to the possibilities of genuine goodness and trust in others, allowing joy and connection to flourish in your life.

What does it look like for you to Default to YES? Email me! [email protected]

Support the show

If you are an action taker, let's connect! I'd love to hear from you! There are a variety of ways we can can connect, what works for you?

• CLICK HERE and get every episode plus bonus content sent right to your inbox!
• Schedule your NO REGRETS Discovery Call (20 minutes by phone or Zoom, let's chat about what is coming up for you and what you are wanting more of, or less of)
• Let me know what it looks like when you default to YES! or just leave me a VOICE MESSAGE.
• You can follow me on Instagram and Facebook @reimaginewellness
• Want daily inspiration, a space to journal, and set goals - join me in GROWTH DAY. It is part of my daily routine, maybe it will be perfect for you too! Make sure you let me know you joined, I have a gift for you if you do!

Share Your Tips and Take-aways with me!

Today, we're diving into a topic that affects us all. Managing hurt feelings. We all experience that emotional pain sometimes in our lives. But what does science actually say about how we can effectively deal with these hurt  feelings?

Our DTY Highlight this week is from Felicia G. Selman, MSN, RN, CAPA. I wish you could have seen the smile on her face and her enthusiasm in sharing this with us.

The "RETHINK" Framework provides a memorable guide for effectively implementing cognitive reappraisal in your daily life. 

• Recognize Negative Thoughts: Be mindful of negative thoughts that contribute to your hurt feelings. Acknowledge and identify them as they arise.
• Evaluate the Evidence: Evaluate the evidence supporting these negative thoughts. Challenge their validity and consider alternative interpretations or explanations.
• Turn the Tables: Flip the script on negative thoughts by turning them into positive or balanced statements. Reframe the situation in a more constructive light.
• Harness Empathy: Practice empathy towards yourself and others involved in the situation. Consider the perspectives and intentions of others.
• Illuminate Alternatives: Illuminate alternative viewpoints and possibilities. Expand your thinking by exploring different angles and potential outcomes.
• Navigate with Neutrality: Aim for a neutral and balanced perspective. Strive to see the situation without excessive emotional bias, fostering objectivity and clarity.
• Keep Practicing: Consistency is key. Continuously practice cognitive reappraisal to reinforce positive thinking patterns and develop a resilient mindset.

Let me know if you find the RETHINK framework helpful... [email protected]

If this is something that you are working on, I'm leaving this affirmation here for you.  Make it your own, modify it to make it personal:
 
Affirmation Statement:

"I honor and validate my hurt feelings, allowing myself to acknowledge and embrace them with compassion. I am resilient and capable of managing my emotions with grace and understanding. I choose to  reframing negative thoughts into positive ones, and cultivate healthy coping mechanisms. I trust my intuition in deciding when to share my hurt feelings.  I have the strength and support to overcome any emotional challenges that come my way. I am worthy of healing, and I embrace the transformative power of managing my hurt feelings with grace and resilience."

References:
 "The Happiness Advantage" by Shawn Achor
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Support the show

If you are an action taker, let's connect! I'd love to hear from you! There are a variety of ways we can can connect, what works for you?

• CLICK HERE and get every episode plus bonus content sent right to your inbox!
• Schedule your NO REGRETS Discovery Call (20 minutes by phone or Zoom, let's chat about what is coming up for you and what you are wanting more of, or less of)
• Let me know what it looks like when you default to YES! or just leave me a VOICE MESSAGE.
• You can follow me on Instagram and Facebook @reimaginewellness
• Want daily inspiration, a space to journal, and set goals - join me in GROWTH DAY. It is part of my daily routine, maybe it will be perfect for you too! Make sure you let me know you joined, I have a gift for you if you do!

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Over 30 years of being a nurse taught me that being intentional about nurturing autonomy, mastery and purpose were my power tools for sustainable, meaningful practice. Being a mom also was a big lesson in how little I was going to be able to control my circumstances - but I could, learn to respond and not react - both personally and professionally and show up the way that I really wanted to. My morning routine has been a HUGE part of all of that!

Of all our rituals, routines or habits we master - Our morning ritual is by far the most essential one to calibrate, and then automate. 

Here are a couple resources to support you as you get started, or modify and improve what you already have going:

You can find all of the resources AND MORE at Reimaginewellness.org/yes

• The Morning Shift: 3 Steps to Customizing your Morning / RISEANDSHINE 
• Growth Day App: Track your goals, intentions, moods... and every morning new inspiration from Motivational Coach, Brendon Burchard
• Headspace.com (30 Day Guest Pass) to support your Mindfulness Practice

"Take excellent care of the front end of your day, and the reso of your day will pretyy much take care of itself. Own your morning. Elevate your life." - Robin Sharma

"Your morning routine generates a 10X return for good, or for bad. Make it good." - Todd Stocker, Becoming the Fulfilled Leader

"Love the life you have while you create the life of your dreams. Don't think t=you have to choose one over the other." Hal Elrod (The Miracle Morning) 

Support the show

If you are an action taker, let's connect! I'd love to hear from you! There are a variety of ways we can can connect, what works for you?

• CLICK HERE and get every episode plus bonus content sent right to your inbox!
• Schedule your NO REGRETS Discovery Call (20 minutes by phone or Zoom, let's chat about what is coming up for you and what you are wanting more of, or less of)
• Let me know what it looks like when you default to YES! or just leave me a VOICE MESSAGE.
• You can follow me on Instagram and Facebook @reimaginewellness
• Want daily inspiration, a space to journal, and set goals - join me in GROWTH DAY. It is part of my daily routine, maybe it will be perfect for you too! Make sure you let me know you joined, I have a gift for you if you do!

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Research has shown that self-sabotage is a common issue that affects many of us. One study published in the Journal of Social and Clinical Psychology found that nearly 40% of people engage in self sabotaging behaviors.  I was  surprised that it wasn't higher.

Let's not be in that 40%!

These behaviors. Often we're related to negative self-talk fear of failure and lack of self-esteem.  When we know our triggers and the steps we can take to get past them - we can break the cycle. Let's do that!

Time for a "prefrontal protocol". Let's train our facinating brains to work for us in loving the work we do, living a life we love by showing up in the world in the way that we really want!

Go to reimaginewellness.org/yes and take some amazing action today! You got this! 

Support the show

If you are an action taker, let's connect! I'd love to hear from you! There are a variety of ways we can can connect, what works for you?

• CLICK HERE and get every episode plus bonus content sent right to your inbox!
• Schedule your NO REGRETS Discovery Call (20 minutes by phone or Zoom, let's chat about what is coming up for you and what you are wanting more of, or less of)
• Let me know what it looks like when you default to YES! or just leave me a VOICE MESSAGE.
• You can follow me on Instagram and Facebook @reimaginewellness
• Want daily inspiration, a space to journal, and set goals - join me in GROWTH DAY. It is part of my daily routine, maybe it will be perfect for you too! Make sure you let me know you joined, I have a gift for you if you do!

Share Your Tips and Take-aways with me!

We're going to talk about the science behind effective communication, I will provide some practical tips with some examples to help us navigate through some of those difficult conversations, along with some helpful resources.

If you're someone who at the end of this says, I really need to level up on my communication skills. I have created a guide and provided an annotated bibliography with some of my favorite resources on communication skills. CLICK HERE TO GET THE POWER OF COMMUNICATION AND CRUCIAL CONVERSATIONS

To practice mindfulness with me, visit https://www.reimaginewellness.org/yes

Crucial conversations can be challenging, but they are also an opportunity to improve relationships and address important issues. By approaching these conversations with an open mind, active listening, and a focus on solutions, we can improve our communication skills and create more positive outcomes.

My DTY Highlight was from Connie Hardy Tabet, Connie is a Nurse who knows how to Default to YES! She is the 2022-2023 President of ASPAN - Perianesthesia Nurses Association, and is all about well-being - the heart and science of caring. I recently had the opportunity to contribute to a book that Connie also contributed to.  She shared her thoughts with me as we were signing books! Thanks Connie, for all you do! 

Support the show

If you are an action taker, let's connect! I'd love to hear from you! There are a variety of ways we can can connect, what works for you?

• CLICK HERE and get every episode plus bonus content sent right to your inbox!
• Schedule your NO REGRETS Discovery Call (20 minutes by phone or Zoom, let's chat about what is coming up for you and what you are wanting more of, or less of)
• Let me know what it looks like when you default to YES! or just leave me a VOICE MESSAGE.
• You can follow me on Instagram and Facebook @reimaginewellness
• Want daily inspiration, a space to journal, and set goals - join me in GROWTH DAY. It is part of my daily routine, maybe it will be perfect for you too! Make sure you let me know you joined, I have a gift for you if you do!

Share Your Tips and Take-aways with me!

As humans, it's natural to feel discouraged when things don't go as planned, but we need to keep moving forward. We need to stay focused on our goals and keep pushing ourselves to succeed. In this episode, we will explore what science says about staying focused, share a powerful quote, and give you three tips to help you stay focused.

Tip 1: Reframe your mindset

When facing setbacks, reframe your mindset and focus on the opportunities that arise from the setback.

More on mindfulness:  https://www.reimaginewellness.org/yes

Tip 2: Set small goals

To avoid overwhelm -  break down your goals into smaller, more manageable tasks.

Tip 3: Take breaks

It's easy to get caught up in the hustle and forget to take care of yourself. Taking breaks can help you recharge and stay focused.

Great app for time tracking: https://toggl.com/

If you enjoyed this, subscribe and share! I would love to hear what it looks like for you to Default to Your Extraordinary Self! Leave a note in the comments or in a review: https://podcasts.apple.com/us/podcast/default-to-yes-your-extraordinary-self/id1681675006

Here are few of my book recommendations that focus on vision and staying focused:

1. "The One Thing" by Gary Keller and Jay Papasan -  all about focusing on the one thing that will make the biggest impact in your life 
2. "Atomic Habits" by James Clear -  all about how to create small, sustainable habits -This is must read! 
3. "The Power of Focus" by Jack Canfield, Mark Victor Hansen, and Les Hewitt -  practical tips and strategies for staying focused and achieving your goals, 
4. "Start With Why" by Simon Sinek - all about the importance of having a clear sense of purpose and vision
5. "Deep Work" by Cal Newport -  all about the importance of focusing deeply on your work and avoiding distractions, and achieve your goals 

References: 

1. Castillo, B. (2018). Understanding and Managing Your Emotions. The Life Coach School. Retrieved from https://thelifecoachschool.com/blog/managing-emotions/
2. Keng, S. L., Smoski, M. J., & Robins, C. J. (2011). Effects of mindfulness on psychological health: A review of empirical studies. Clinical Psychology R

Support the show

If you are an action taker, let's connect! I'd love to hear from you! There are a variety of ways we can can connect, what works for you?

• CLICK HERE and get every episode plus bonus content sent right to your inbox!
• Schedule your NO REGRETS Discovery Call (20 minutes by phone or Zoom, let's chat about what is coming up for you and what you are wanting more of, or less of)
• Let me know what it looks like when you default to YES! or just leave me a VOICE MESSAGE.
• You can follow me on Instagram and Facebook @reimaginewellness
• Want daily inspiration, a space to journal, and set goals - join me in GROWTH DAY. It is part of my daily routine, maybe it will be perfect for you too! Make sure you let me know you joined, I have a gift for you if you do!

Share Your Tips and Take-aways with me!

According to scientific studies, second-guessing yourself too much can jeopardize your mental health, can keep you from moving in the direction of your dreams and living the life that you can love. We can train our brains to manage self doubt and stop the second guessing more quickly with a simple strategy.

Are you sure that is what you want?
Just kidding! (I hope you are not second guessing that!)

It's time to Default to Your Extraordinary Self and move past the second guessing and doubt. Remember - progress not perfection! Joy not judgement.

If you want more coaching on this, just reach out - Schedule a quick 20 minute call and see if coaching is a good fit for you!

I would love to hear from you! I would love to hear what is coming up for you!

Do BOTH of us a favor ... follow me on Instagram and Facebook @reimaginewellness -where you'll see... inspirational posts, quick mindset videos, short and science backed tips on how we continue to move forward as our best selves! Message me there!

Don't ever miss an episode, Subscribe! And if you want more tips and these episodes sent right to your inbox: CLICK HERE!

• If you aren’t in already: Join the Default to Yes! Podcast Community - A free group for those invested in in personal growth, seeking natural solutions for health care and recognize that that there is a balance to living a healthy life. www.facebook.com/groups/defaulttoyes/
• I have a group coaching and a couple spots open for 1:1 coaching to help you create your dream life - say yes to YOUR EXTRAORDINARY SELF. You can schedule your free consult - let's connect to see which program is the right fit for you. https://p.bttr.to/3IxOJUg

Here are the references from today's episode: 

Cox, W. (2018). The Psychological Science Behind Second-Guessing Ourselves. Psychology Today. Retrieved from https://www.psychologytoday.com/us/blog/brain-tools/201809/the-psychological-science-behind-second-guessing-ourselves

Fischer, P., Greitemeyer, T., & Frey, D. (2008). Ego depletion and positive feedback: A motivational account of self-doubt's antecedents. Journal of Experimental Psychology: General, 137(4), 610-625.

Koriat, A., Lichtenstein, S., & Fischhoff, B. (1980). Reasons for confidence. Journal of Personality and Social Psychology, 39(2), 312-329.

Kray, L. J., & Galinsky, A. D. (2003). The effects of subjective power on strategic choice and self-do

Support the show

If you are an action taker, let's connect! I'd love to hear from you! There are a variety of ways we can can connect, what works for you?

• CLICK HERE and get every episode plus bonus content sent right to your inbox!
• Schedule your NO REGRETS Discovery Call (20 minutes by phone or Zoom, let's chat about what is coming up for you and what you are wanting more of, or less of)
• Let me know what it looks like when you default to YES! or just leave me a VOICE MESSAGE.
• You can follow me on Instagram and Facebook @reimaginewellness
• Want daily inspiration, a space to journal, and set goals - join me in GROWTH DAY. It is part of my daily routine, maybe it will be perfect for you too! Make sure you let me know you joined, I have a gift for you if you do!