The Coaching Suite

Winter Wellness: Beating Seasonal Blues

Mon, 22 Jan 2024 17:57:01 GMT

Feel Good Even When The Weather Is Bad

Does the cold weather and long nights make you feel sluggish and want to hibernate? Are you struggling to find the energy to tackle work and family projects? Maybe you just want to avoid people and be alone? If you specifically struggle with these emotions when the temperatures are chilly and days are shorter you may be experiencing the winter time blues. In serious cases, it’s called Seasonal Affective Disorder (depression) or SAD. It’s caused by reduced sunlight which disrupts the body's internal clock (circadian rhythms) and affect the production of certain neurotransmitters, such as serotonin and melatonin, which are linked to mood and sleep. The good news is that there are ways to ease the burden of those seasonal feelings... in both mild and severe cases.

Here’s a few mood boosters that help you feel like your best self:

Keep Moving - walking or your favorite indoor/outdoor workout increases endorphins and energy (don't be afraid to change it up.)

"Get Lit” - studies show that increasing light in your space can support the daily dose of sunshine our bodies need.

Stay Warm - maintaining your body temperature with the right winter gear allows you to think more about what you’re doing and less about being cold and uncomfortable.

"Go Green" - add a plant or flowers in the rooms where you spend the most time (think: office/desk, night stand, or on near your tv.) Elements of nature can help reduce stress and bring a calming energy into your space.

Stay Connected - socializing and interacting with people can be emotionally nurturing and combats feelings of isolation and loneliness.

"Spring board" your plans - start planning for spring/summer events, vacations, and other goals. This helps expand our vision into the warmer months and encourages our brain to look beyond the current climate and into the warmer months.

Don't be fooled. The winter blues can also show up on the job. It can trigger lower productivity, low enthusiasm, and isolation. This can quickly become team and organizational problem.

I encourage team and people leaders to also explore ways to lift workplace energy this time of year. Organize hot chocolate happy hours or other activities to keep staff motivated and engaged in healthy, collaborative work environments. Inspired employees are more likely to stay productive at work.

Similar winter fun can also energize families too… like hosting games nights and indoor/outdoor sports (ice skating, rock climbing, or neighborhood bounce house gym.)

It's important to know that we take our mood everywhere we go and it can spill over into varies areas of our lives. So addressing our feelings is important to our individual wellbeing and the energy we share with others.

If you believe you are struggling with seasonal depression, talk to your physician, therapist, or wellness professional to seek additional support. You deserve to feel good and balanced all year round. ��

Don't Be Afraid To Restart

nikki@brockcoaching.com (Nikki Brock) — Mon, 23 Oct 2023 16:04:59 GMT

Master Your "To Do" Lists

Do you have goals on your “to do” list that always find their way back on your list the next day? Isn’t that frustrating? It’s a reminder that we haven’t mastered everything in our life… and on some days, that can make us feel like a failure.

Mindset shift: what if we stopped trying to solve it all in a day and just tackled a piece of that goal today? Perhaps the larger goal requires “mini or micro goals” to achieve it. For example, if the large goal is to eat healthier, cheaper meals at home, �� then grocery shopping on Saturday and meal prepping on Sunday might be the micro goal to achieve it.

This allows us to approach our goals as if everyday is Day 1 because everyday has its purpose with a smaller, achievable, and gratifying experience. Grocery shopping may not be your favorite task, but doing a price/value comparison on your home vs. a take-out will be likely be gratifying. This theory applies to anything you desire: a new job, house, relation or building work positive and successful work cultures.

Day 1’s can free us to be energetic, enthusiastic, and passionate about this “thing” that we really want in our lives. We’d renew the “newness” and potential instead of dreading another failed attempt. This mindset shift allows us to learn the daily lessons and proverbial “fruit of the journey.” On this path, you’ll learn more about yourself, success, the people who share your passion, and generate momentum to achieve your goal. So no matter if the goal is to get healthier, launch a new career, find a partner, or balance work and kids, let today be your Day 1. Welcoming your Day 1 will lower stress, attract the positive energy and solutions, and give you more satisfaction when the day is done. ��

Self Care Needs

nikki@brockcoaching.com (Nikki Brock) — Fri, 20 Oct 2023 15:43:05 GMT

What Does Self Care Mean To You Today?

T he way you think, speak, and interact with others is impacted by your self care routine. ��We can’t control toxic people and life events, but we can chose to value and love ourselves. The results will show in your work, relationships, and wellness.
��Explore what you need to feel whole, happy, and confident.

��Comment below, DM or via email with the one thing on the graph that “you” need most to successfully close this year. Also, write that intention on a piece of paper and put it in your wallet or device's screen saver. This will help you focus on your needs and what will make you happier. Slowly you will find yourself making small or large choices that lead you to more of this intention in your life. Make it a practice or mantra that you choose to live by and other s will be gin accepting that as your healthy boundary. ��

Burn Out Season

websitebuilder@thryv.com — Tue, 17 Oct 2023 00:07:31 GMT

The 4th quarter is the beginning of the “Burn Out” season. Take a few moments to reflect on your Q4 seasons from years past (2022, 2021, and 2020.) Does this time of year consistently trigger stress at work and/or home? The anxiety may surface with statements to you or by you that say:

“We need to push to finish the year strong”
“The team is short-handed so we need you to work more hours”
“We have to make our numbers this quarter so we need you make something happen”
“I have to make the holiday perfect so I need host a bigger and better party than last year”
“Money might be tighter but I can’t let anyone so I need to keep buying impressive gifts”
“My partner is toxic but we’ll stay together through the holidays because nobody wants to be alone during this time of year”
“I can push through it all and soon everything will be back to normal”
“I haven’t been feeling well, but I don’t have time to go to the doctor/dentist. I’ll go in January.”

If any of these statements feel familiar, it’s because we’ve been conditioned to accept these ideas as cultural norms. We strive to be high achievers but the costs seems to diminish us year after year. Eventually, we begin to quietly dread the year-end, rather than celebrate our accomplishments and personal evolution.

The good news is we still have a choice. We don’t have to endure anxiety. We can reverse and curb the burn out. It starts by wanting a healthy lifestyle and career. Imagine a season when you’re not overwhelmed. How good would it feel? It’s ok to satisfy and please you. Those who care for you (family, friends, and colleagues) will rally around you once you find the courage to choose a healthy lifestyle.

Strategic goal setting and choices can change how you feel in Q4. Be willing to change your habits to get a different outcome.

Need help elevating your work-life-balance? Get my latest free e-book “Stop Chasing and Start Attracting What You Want. You’ll also get access to my “No More Burn Out Series” just in time for year-end. Click to subscribe .

Find Your Superpower

websitebuilder@thryv.com — Tue, 11 Apr 2023 19:39:13 GMT

Some people know exactly why they’re great! Others struggle to find “it.” Sometimes it changes. ��Either way, give yourself permission to explore what makes you special. Don’t be modest but do be honest.

Your superpower is what makes you wonderfully unique. Its the special thing you do like no one else. Embrace your gift and know that it is meant for you. Your greatness will surface when you tap into and share your talents. ��

Find Your Flow

websitebuilder@thryv.com — Tue, 11 Apr 2023 19:38:35 GMT

��Flow is the place where you feel most energized and empowered. You come alive and become your best self. Something dormant inside awakens and, in that moment, life feels amazing. ��That’s “the flow” and in a few weeks I will take a group on a journey to re-connect with that feeling, that power. More details are coming soon.

Dreams flow from the heart are living and breathing entities. They need attention and care in order to grow. Daily steps will yield success. Make your purpose your practice.��

Self Care 104

websitebuilder@thryv.com — Mon, 10 Apr 2023 19:43:16 GMT

Many times, we know exactly what we want to hear from that certain someone. It could be a person of interest, a relative, your doctor, your boss or even a complete stranger. We’ve mentally scripted what we want to hear from that person… but what are we telling ourselves? �� Are we speaking favor into our own spirit? �� It’s time we renew the love language within that we crave to hear. Speak love into yourself. ��Speak joy, favor, blessings, passion and positivity into ourselves every day. ��Our love language needs a boost… inside our hearts and heads. Say something gentle and loving to yourself. Find something beautiful about yourself and compliment yourself. Give thanks for that “thing” in you that makes you special and unique. �� Be grateful that it continues to grow. Let “it” nurture that part of you that’s still “under construction.” Refresh the love language within and more will follow outside you. ��

Self Care 102

websitebuilder@thryv.com — Mon, 10 Apr 2023 19:42:23 GMT

Let’s not be fooled❣️ Love fuels our engine. We may have strong feelings against certain things or behavior but its our love that ignites the best aspects of lives and decisions. ��Ask yourself, “What do you love more than your fear?” Do you love being healthy? Then release unhealthy behavior not because you hate it… but because you love something more than the fear. Easier said than done. Perhaps. ��Give yourself permission to fall in love daily… with the things that foster more love. Its gets easier with practice.♥️��

Self Care 112

Mon, 10 Apr 2023 19:41:09 GMT

Pain, stress and anxiety are obvious signs of emotional discomfort. They can also be viewed as helpful indicators that something in your life or environment is not as it should be.

⚠Stop, and take notice of something in your world that’s not working… even if we told ourself everything is fine. Trust these indicators as an opportunity to increase our awareness of self and situations.

��Thank your body for these signs. Its apart of our natural, internal defense system. So if your internal alarms begins to ring, thank your body for doing its job.

��‍♀️Do not allow stress to rob you of a good life or good health. Finding a solution begins with understanding there is a problem.��

Best, Affordable Coaching Certification in 2022

Mon, 10 Apr 2023 18:09:49 GMT

Let’s face it. Everything is expensive. The cost of gas, food, and education. So, when your life’s passion is calling you, like most people, we ask “How much will it cost me?” I have a $300 discount to help you realize that dream. Keep reading for more details.

I’m happy to say that Fowler International Academy of Professional Coaching is offering a complete coaching certification program at an affordable price. The organization’s founder, Berry Fowler, is also the founder of Sylvain Learning. He says,” FIA seems to attract the nicest people in the word,” who want to help other succeed.

These are not the “sweet words” of novice. Fowler has more 4 decades of coaching experience and has trained and certified over 9,000 certified coaches worldwide.

“The overall experience of the course has provided me with tools, techniques, and training that will jump start my coaching practice. I am excited about meeting potential clients and turning them into real clients. I have never been so prepared to succeed in anything in my life. I have had my passion for helping people rekindled by this program and I know that the growing confidence I have is due to the great system and opportunity you have provided for people that want to make a difference in the world one client at a time. Thank you so much Fowler International Academy of Professional Coaching for giving me the foundation I need to succeed!” – B.F. CPC North Carolina

So here are some details

Convenient online self-paced course or Individual 1-to-1 instruction
Tuition begins at $1,687
Payment plans are available

“I would recommend this course to others because I feel it is a great training course, especially for the value I received. The materials, access to more information, and the content was well worth the price. The most valuable aspect is learning about the business. I’ve heard about many coaches struggling to find clients and get started. I feel very prepared to become very successful. I really appreciate the quick response I’ve received on my queries and the content of this course. I look forward to sharing my journey. Couldn’t have done it without your help. Thank you!” – R. D. CPC Illinois

The FIA Certified Professional Coach (CPC) Credential requires only 20 hours of professional training. The real gem happens after the course is complete. All CPC are invited into an exclusive community of coaches that nurture, groom and polish new graduates to be practicing successful professionals with a commitment to continued learning.

“In taking this class, I have learned the foundation of coaching and the best strategy to help clients realize their goals. I am equipped with the tools I need to start my practice. The class was fun. In my mind, it solidified that this is my path and what I’m supposed to be doing. You get all the information you need, along with the resources you need, to start your own practice. All the information was valuable… along with how to start and grow my new practice. I loved it. Amazing class. I feel well equipped to get started.” – E. V. CPC California

During an interview with Berry Fowler, he shared the 3 pillars to successful coaching.

Yes, I’m a little biased. As a master coach, I am a proud member of this FIA Academy. I love it so much that I’m offering members a discount code. Share your email to receive a price break in your inbox.

Interested in becoming a certified coach?

Subscribe to get the $300 discount code for Fowler Professional Coaching Certification Course.

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- Nikki, Brock Coaching and Consulting

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For more information on Fowler International Academy of Professional Coaching, visit https://www.fiacoaching.com