Your Mind Births Your Reality

A study recently published in the Journal of Neurophysiology revealed something that should astound us all: Muscle strength is largely determined not simply by the physical activity that produces muscle, but by the activity of your mind. The study of a small sample of 29 participants is an exciting example of the power of mental imagery on real life outcomes. Half of a group of volunteers had their arms placed in a cast for four weeks.

Five days a week, they imagined themselves flexing their wrists for five-second intervals. Since their arms were in a cast from elbow to finger, they never actually moved their wrists. Instead, here’s what they did. Five days a week, in five-second intervals, they diligently and consistently imagined they were moving their wrists. After four weeks of these mental-imagery exercises, the casts were removed. Both groups had lost strength, but the group that did the mental imagery lost only 25% of their strength while the group that did no mental-imagery exercises lost 45% strength. According to researchers, there is power in activating the part of the brain that would perform the actual task.

Your mind is so powerful that just imagining that you are doing something that strengthens you can psychically strengthen you. Imagine what this means in your everyday life. What are the most common mental-imagery exercises you rehearse? Do you imagine you at your best daily? Do you see yourself happy, successful, and at peace? Do you see yourself living your vision in your mind’s eye?

This week, I challenge you to use the power of mental imagery to strengthen your resolve to boldly and fully move towards the life that’s possible for you. It is simple:

1. Identify a specific scenario in which you want to see yourself in the future. Ask, what am I doing? Who am I with? Where am I precisely? When will it occur? Paint a vivid picture for your mind.

2. Get quiet. Breathe. Relax.

3. Imagine yourself in the vision as if it is the present moment. How do you feel? What do you see, taste, touch? Stay there for at least 60 seconds.

Make mental imagery a daily habit. Start for the next seven days, by carving out just two minutes a day to imagine yourself living fully in your divinely-inspired vision. When you see it, you’ll believe it. What you believe is possible, you move towards.

 

My challenge to you this week:
Imagine yourself in your vision. Every day this week.

 

Journaling assignment:
What is the specific scenario that feels distant, but also feels true for you? Paint a vivid picture of yourself living in this vision. Then go there and visit that reality in your mind. Feel it. Taste it. Touch it. Breathe it. Hear it. Leave your comments below; I’d love to hear from you!

We’re Celebrating 5 Years! Join us June 6-8th in Atlanta, GA

I am so excited to announce that The CaPP Institute is celebrating 5 years of hosting the Coach Training Intensive (CTI)! This intensive is an accelerated personal and executive coaching course that also features our popular bonus Business Development Day for those who want to grow a highly profitable coaching business. It is designed to focus on the needs of professional coaches, business owners, psychologists/counselors, corporate managers and other leaders. The Coach Training Intensive will equip you with the skills to effectively coach clients, team members, staff, and others as they navigate through challenges and opportunities. See an exclusive peek inside our weekend intensive and see what YOU can experience at our June CTI!

Join me, my team of instructors and aspiring coaches just like you from all over the country on

June 6-8, 2015 in Atlanta, GA at the InterContinental Hotel.

This Coach Training Intensive will help you:
• Become a more sought-after leader who motivates and develops the potential in people.
• Learn how to attract and sustain a steady, profitable client base.
• Gain the latest research-based skills in coaching and applied positive psychology.
• Earn 22 accredited coach training hours approved by the ICF (International Coach Federation).
• Connect with like-minded individuals in a fun, faith-filled environment.
• Lay the groundwork to become Certified Personal and Executive Coach (CPEC).
• Walk fully in your life purpose and maximize your own potential!

Don’t miss out on this wonderful experience and check out the new additions this summer! Save 25% and receive TWO FREE mentor coaching calls with me when you register by midnight Jan. 26th.

Click here to register TODAY!

For questions, contact Erika Davis at 800.980.8208 ext.88/ edavis@cappinstittue.com

Shake Things Up!

If you are on my Facebook fan page or Instagram, you may have seen the recent wedding photos I posted on the day Jeff and I celebrated our first anniversary.  The night before, when Jeff came home from flying, he casually asked me, “What’s your favorite restaurant in the whole country?” That was easy. There’s a restaurant I love that’s only located in pretty places. When I was a kid growing up in Colorado, my parents would go to the one in Golden. When I lived in DC, I’d go to the one on the Potomac in Alexandria. And when I lived in Annapolis, I could walk to the restaurant right on the Chesapeake Bay from my house.  But my favorite one of all was in Monterey, California, where I lived during my sophomore year of college. I thought we were just having casual conversation, but my hubby was on a mission. “Well, alright,” he said next.  “That’s where I’m taking you for our anniversary dinner tomorrow!”

My eyes stretched wide. “Really?” I asked rhetorically and happily. “I would love that.” I haven’t been to Monterey since 1993, but sure enough, we hopped on a plane the next morning – landing two standby seats to San Francisco, and spent the next day and a half in California.  We had dinner on the famous Cannery Row overlooking Monterey Bay, cruised down the spectacular 17-Mile Drive in Pebble Beach, and browsed through the shops in quaint Carmel.  And despite the 50-something degree weather, we even took off our shoes, admired the plentiful sea anemones and mussels along the rocky shore, and played on the beach.

I feel led to challenge you this week to be spontaneous. Happiness is something we create and live every single day. It is a choice. You’ve got to “own your happy.” It doesn’t get handed to you. It isn’t something you go find. It is already here, right now, waiting for you to act. And sometimes, taking action means shaking things up. Maybe it’s not a trip across the country, but something new or fun in your everyday routine. That thing you’ve been talking about doing? That person you’ve been talking about calling and hanging out with? The get-together you said you were going to throw last year? DO it.

I have declared this year that there are a few things I’ve been talking about doing, dreaming about doing, for an awfully long time – both professionally and personally. And now is the time. My husband is a commercial airline captain and we have said for the last year we need to put our flight privileges to better use.  Well, this last-minute adventure to magnificent Monterey was a fun start.  My birthday was last week, so I we let another adventure unfold.  Sometimes action comes when you get sick of talking about you what you are going to do that you finally just up and do it – spontaneously.  So … write the book. Embrace that new opportunity. Throw the party. Take the class. No explanation needed. No more contemplation – you’ve done enough of that. Just GO!

My challenge to you this week:
LIVE fully. Be spontaneous.

Journaling assignment:
What would it look like to shake things up THIS WEEK? Will you do it/ When? I’d love to hear about it. Post and share your spontaneity this week below! 

TODAY Show: Get Unstuck, Be Unstoppable in the New Year!

In case you missed it or you just need a boost to help you GET UNSTUCK today, here’s my segment from New Year’s Day on the TODAY Show with Kathie Lee and Hoda. You can get my videos automatically when you subscribe to my YouTube Channel. And don’t forget Barnes & Noble and Amazon are both doing a 50% off New Year’s PROMO for my latest book, Get Unstuck, Be Unstoppable!

Join Me Saturday, February 7th in Atlanta for Get Unstuck, Be Unstoppable: The Workshop!

Are you ready to Get Unstuck and Be Unstoppable in 2015?! In whatever area of your life you feel stagnant, on February 7th, I want to help you propel you towards the life that’s possible if you know the specific mental shifts you need to make and the conscious steps you must take to get unstuck. I’ve created this event to challenge you, inspire you and launch you to the NEXT LEVEL. You know it’s possible. You’re tired of talking about what you want, but not seeing those desires come to pass. You sense deep in your spirit that there is something more for you. That’s because there is! Seating is limited and once we are sold out, that’s it! So register TODAY and guarantee your seat – and boost you need to make 2015 YOUR BEST YEAR YET.

4 Common Habits That Keep You Stuck!

The irony is, I got stuck trying to write this column about getting unstuck. Then I looked at my five-point outline and realized I was engaging in habit #4: Perfectionism.  The tape playing in my head yelled as I stared at the blank screen: “You can’t start typing words until you figured out exactly how to say what you want to say!” Then I remembered the mantra that gets me writing: “You have permission to write badly. You can edit later.”

Getting unstuck is the most common issue around which I’ve coached others. Whether they are stuck trying to figure out how to have a difficult conversation, making a life-changing decision, or just can’t figure out why they are paralyzed, getting unstuck can be challenging. To move towards their dream, there are four common habits I’ve observed.  Next time you’re stuck (and maybe you feel stuck right now!), do a quick reality check. Are you guilty of one of these bad habits? If so, take action. Here are the four habits and how to break them:

Habit #1: Obsession with your obstacles. People who get stuck tend to stare at the problem right in front of them and forget to look up at the big picture of where they really want to go.  The solution? Stop focusing on the problem, and start focusing on the solution.  Don’t just notice what’s wrong. Begin magnifying what’s right. And ask yourself, how can I use what’s right to overcome what’s wrong? Use your strengths.

Habit #2:  Sabotaging Self-Talk. The conversation of stuckness goes something like this:  “I’m stuck.” “I can’t.” “I’ll never.”  You create what you speak. “Life and death are in the power of the tongue,” Proverbs 29:18 promises this. What have you been saying about you?  Replace losing language with winning words:  “I can do something different.” “I will take a step forward despite my fear.” “I am capable of change.”

Habit #3:  Over-planning. Folks who are stuck can look quite productive – with all their plans and strategies. Beware.  Plans are great. Action is greater.  Books don’t write themselves. Businesses don’t launch themselves. You’ve got to take the first step and keep stepping!

Habit #4:  Perfectionism. If you buy into the lie that nothing is worth doing if it’s not perfect, getting stuck is guaranteed. Perfectionism is a lot of pressure. It’s a set up for failure. If the only passing grade is 100%, no wonder you dread the outcome.  The simple solution? Give yourself permission to be imperfect. In other words, be human. Then you’ll try new things, put yourself out there, and not beat yourself up for looking silly. Find joy in the experience.

My challenge to you: Get unstuck. Drop your bad habits.

Journaling assignment: In what area(s) of your life are you feeling stuck right now? Which of the four habits is keeping you stuck? What will you do differently right now to break that habit and get unstuck? Leave your comments below; I’d love to hear from you!

What is it Time For You To Finally Do?

“What is it finally time for you to do?” It’s a great question for the beginning of the year. Perhaps there is something you’ve been talking about doing, thinking about doing, even daydreaming about doing. And in 2015, it’s time to make a move! A few years ago, I discovered a scripture in Ecclesiastes 5:3 that inspires me whenever I get stuck in a rut of over-thinking my vision in a particular area of my life:

“A dream comes through much activity, but a fool is known by his many words.”

Whether your dream is related to your work, relationships, finances, health or spiritual life, it will only come to life when you take action! So what is it time for you to take action on? Consider these examples to help you identify what it’s time for you to take action on in 2015:

Your Work

- Is it time to change jobs? Change careers? Ask for a raise? Launch your own business? Take your existing business to a new level?

Your Relationships

- Is it time to move past fears or past heartbreaks so that you are healthy and ready for love in your life? Is it time to forgive a family member or friend against whom you’ve been holding a grudge? Is it time to carve out more time for the people you love? Is there a conversation that’s long overdue?

Your Finances

- Is it time to stop using those credit cards that you don’t pay in full every month? Is it time to set up an automatic debit from your checking into an investment account so that you can finally bring your savings goals to life this year? Is it time to take action towards getting more (and better) clients or customers? Is it time to stop spending money to impress others?

Your Health

- Is it finally time to get serious about exercising consistently? Or is it time to cut back on the sugar or fried foods, or add more vegetables to your diet?

Your Spiritual Life

- Is it time to trust God in a particular situation or area of your life? Do you finally need to find a “church home” that nourishes you in the way that you need to be nourished? Is it time to get serious about studying the Word?
Whatever it’s finally time for you to do, make a decision this week to do it. It’s not about creating a New Year’s resolution. It’s about making a shift and recognizing that the time has come for a change. If you ignore the need for a change when it’s time, you will find yourself increasingly frustrated with the situation. Often God will allow you to get frustrated so that you will finally become fed up enough to do something about it! Your dreams can come true, but your job is to take action! It begins with a decision and continues with each step you take forward.

It is essential not to begin the year by overwhelming yourself with multiple, large changes and goals. Get clear about what’s most important and focus your actions on it.

My challenge to you this week:

Identify the “thing” that it is finally time for you to do. Then take action!

Journaling assignment:

What has kept me from taking action on this particular circumstance or issue in the past? What will I need to do differently to make it easier for me to accomplish my goal? What is my goal in this area for 2015? Leave your comments below; I’d love to hear from you!

 

 

What I Learned in 2014

Every year, we are bombarded with “Year in Review” headlines. The best dressed, the top songs, and most fascinating people of the year. But I like to do my own “Year in Review,” a self-reflective recap that helps me see how much richer I am at the close of another year. “Joyful is the person who finds wisdom, the one who gains understanding. For wisdom is more profitable than silver, and her wages are better than gold,” Proverbs 3:13-14. So at the end of each year, you ought to find yourself a little richer. Whether you view the experiences you’ve had this year as good or bad, each one offers an opportunity to become richer in wisdom and head into the New Year better prepared than ever to live wisely and be resilient.

Here’s what I learned in 2014. How about you?

Patience is relaxing.

From the moment I entered kindergarten a year early, I’ve always been on the fast track. I put a high value on doing things fast. Whether it was squeezing too much into my schedule, finishing college in three years or exceeding the speed limit, I always rushed towards a proverbial finish line. But this year, I sensed in my spirit a major shift. I learned this year that patience isn’t just a virtue. It is a more relaxing approach to life. Whether you are trying to figure out if a relationship is right for you or whether it’s time to change careers, the answers don’t always come quickly. Be OK with that. Trust that divine timing is often not your timing – but it is perfect timing. Rather than rush, rest. Enjoy the journey.

 

Love is action.

True love is action – it’s what you do because you decide to love a person unconditionally. It is not always easy, but it allows you the stability of knowing where you stand – independent of what the other person does. That’s how God loves us. In spite of our faults and mistakes, selfishness or sin, He loves us. Nothing we do can change that. Can you love like that?

 

The key to success is sticking with it.

This year was our business’ best year yet. There have been times when I was tempted to give up or doubt my path. But I never acted on those temptations. Deep down, I know I am called to do this work. It is a part of who I am. So whatever it required, I’ve stuck with it. Thank goodness. I can’t imagine doing anything other than inspiring you to get unstuck, be unstoppable and live the fulfilling life you were called to live.

 

Happiness is embracing what is and saying, “Thank you for this life of mine.”

I know you have goals. In fact, as humans we can’t be happy without goals. We need something to aim for. But while we are aiming – during that period in the meantime when we haven’t quite obtained what we want – there is a lesson being offered. It is a gift. It is the chance to learn to be happy “while,” not just happy “when.” Happy while you wait. Not just happy when you arrive. When you master that, you discover the key to contentment. Embrace what is. And find reasons to be grateful right where you are.

 

My challenge to you:

Leave this year richer than you were a year ago. Reflect on the wisdom you’ve gained over the last 12 months.

 

Journaling assignment:  What have you learned in the last 12 months? How will you apply those lessons in the New Year? Leave your comments below; I’d love to hear from you!

Christmas Gift – Jesus’ Advice to Get Unstuck

This week, we celebrate the birth of Jesus Christ. If you’re not careful, it can be easy to miss that fact in the midst of all the shopping, parties and gift giving.  But we can’t miss it. And we can’t miss the many gifts He gave to us during the 33 years He purposefully walked the earth.  His mission statement can be found in John 10:10:  “I have come that they might have life, and life more abundantly.”  So, in celebration of CHRISTmas, rather than sharing my own words of inspiration. I’d like to share some words of wisdom from the greatest life coach ever – words that came directly from the mouth of Jesus himself – words that can help you get unstuck and be unstoppable, if you follow them.  Enjoy and Merry Christmas!

1.      Let your light shine before men, that they may see your good deeds and praise your Father in heaven.  – Matthew 5:16

The recent tragedies in America are somber reminders of the darkness that exists in our world.  We must not forget that each of us can be a light. Now, more than ever, the world needs your light to shine – through the love you show and the gifts your share.  Don’t hide your light . Don’t miss the opportunity to be a blessing. This Christmas, be less concerned about what you get and more concerned about what you give. Let your light shine.  When you love others, they get a glimpse of God.

2.      “Come to me, all you who are weary and burdened, and I will give you rest.”  – Matthew 11:28

Few things make it harder to get unstuck and be unstoppable than exhaustion. If you are worn out or becoming burned out, maybe you need some rest.  You can become burned out chasing goals.  In fact, research shows that we deplete our energy while reaching a goal.  It is important to replenish that energy before moving on to the next goal.  But when you shift into overdrive, racing from one achievement to the next, it is often fear that drives you.  Stop. Rest. Worship.  Let God refill your tank.

 

3.      “If you have faith and do not doubt … you can say to this mountain, ‘Go, throw yourself into the sea,’ and it will be done. If you believe, you will receive what you ask for in prayer.” – Matthew 21:21-22

Fear is the obstacle that gets us stuck.  Faith is the antidote.  Faith is the substance of things hoped for, and the evidence of things not seen (Hebrews 11:1). You have to believe it before you see it – that’s the key to getting unstuck. Have a vision for where you are going – and believe so strong in it that you move towards it even though you can only see the vision in your imagination.  That’s how you bring your vision to fruition.  You must believe and not doubt.  As we move into a new year, what hope do you need to rekindle?  Ask for it in prayer.  Believe and don’t doubt. If you do, you will take action in synch with divine orchestration and see your vision come to life.

My challenge to you:

Honor Jesus’ birthday by talking to Him (through prayer) and letting Him talk to you (by reading His word).

Journaling assignment:

What will you do this Christmas to let your light shine?  What burden do you need to surrender to God?

What have you asked for in prayer, but doubted you will receive? What will you do to strengthen your belief that you can receive it? Leave your comments below; I’d love to hear from you!

 

May you and your family have a blessed and beautiful Christmas!

Happy for the Holidays: 7 Ways to Savor the Season!

The holidays can go by very quickly, and if you’re not intentional, it’s easy not to make the most of the season. Research shows that “savoring,” intentionally living in the moment and noticing good things as they happen, creates positive emotion that can improve your health, happiness and relationships. So this year, savor the season! Here are seven ways to do just that:

1. Make decorating the tree an event, not a chore.
Create a meaningful, memorable tradition out of decorating the Christmas tree. Get the whole family involved. If you live alone, invite others over to take part. Turn on the Christmas music, cook or order in, have some hot chocolate, and take pictures. Have fun.

2. Give Christmas cards in person.
Now, this one is hard if you have 100 people on your list. So choose just a few people to hand deliver cards to. Drop by for a quick visit. It’s a great way to reconnect and adds a personal touch. With so many cards pre-printed with no personal acknowledgment inside, personally signing and delivering a card will make it heartfelt for the recipient.

3. Kiss under the mistletoe.

There are few better ways to savor than a sweet kiss!

4. Go Christmas caroling.
If you really want to get into the spirit, start singing. Whether it’s singing Christmas carols in your own neighborhood, at church or to the elderly at a local nursing home, the camaraderie and fellowship are a great way to savor the season.

5. Play Christmas music.
This is an easy one. Grab your favorite Christmas CD – is it the Temptations? Nat King Cole? Mariah Carey? – and enjoy the music. There’s no other time of year to listen to it, so between now and December 25th, play away!

6. Have a get together.
Celebrate the season with a get-together.
Whether it’s just three or four friends for coffee and conversation, or a Christmas party for 50, get together with the people you care about.

7. Worship on Christmas
In the midst of all the shopping and parties and gift giving, it’s all too easy to forget the reason for the season. Savor the season by going to worship services on Christmas Eve or Christmas Day, or having your own sacred time at home.

My challenge to you this week:
Savor the season. From now until Christmas Day, commit to accomplishing at least 3 of the steps above.

Coaching question:
What will you do to ensure that you are able to enjoy the holiday season with those you love? Leave your comments below; I’d love to hear from you!