Book Report: What to Say When You Talk To Yourself by Shad Helmstetter, Ph.D

You know that saying, “If you don’t have anything nice to say, don’t say anything at all.” It’s true, especially when you talk to yourself.

What?! You don’t talk to yourself?!

I bet you do, most of us do. The question is, what are we telling ourselves and does it make a difference in the overall scheme of things.

According to the Bible, Proverbs 23:7, “As a man thinks in his heart, so is he.” And Luke 6:45, “For the mouth speaks what the heart is full of.”

Proverbs 18:21 says, “The tongue has the power of life and death.” Are you speaking life into your life?

Even though I’m not 100% on board with everything Dr. Helmstetter says in his book, there are LOTS of good nuggets in here. I really like how he talks about why most “self help” books don’t work…because we aren’t consistent…there’s that word again. ūüôā

He talks about how we are given programming (like a computer) from different sources as we grow up, some good, some bad, and offers suggestions on reprogramming our “systems” in order to be more effective, healthy, successful, etc. I know that this has been true in my life, how I was as a child, what I believed about certain things has definitely changed over the years. And not always for the better. Making the time to be consistent, especially in prayer, is helping me to change some of those negative misconceptions I had about myself and about God specifically.

Dr. Helmstetter is also very thorough in helping you create specific affirmations to overcome some of these challenges and replace the negative “tapes” with positive ones. Chapter 8 is about the 5 steps of Self – Management that help control whether we succeed or fail. John Maxwell talks about this in several of his books as well, self-leadership. Here is a link to my Book Report on John’s book, Good Leaders Ask Great Questions. I have several other books on my list to read this year that are on the subject of mindset and self talk, so be watching for those reports as well.

I’ve combined what I learned from this book along with what I took away from Lara Casey and Terri Savelle Foy‘s books and I believe I’ve put together something that will help me take that next step mentally to creating “success” as it pertains to me and my life. I’ve put together a few videos and posts here on the blog about my system, here is a link to the first in the series in case you missed them.

Enjoy!!

If you are considering ordering your own copy of Dr. Helmstetter’s¬†book, please consider using my affiliate link below. It doesn’t cost you any extra but helps me keep this site up and running. Thanks!!

Affiliate link: What to Say When You Talk to Yourself by Shad Helmsetter, Ph.D. 

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Health Tip: Simple Health System Part 4: Healthy Movement

I grew up in an athletic family, well, the boys were athletic anyway. My brother is still a gym rat and LOVES to work out…me, not so much.

I’d rather read a book. Surprised?

I KNOW I need to move in order to help my body heal itself, work my way toward better physical and mental health, etc. But I don’t do spandex pants, public humiliation (aka working out in a gym) or pain. Yeah, yeah, no pain no gain. But does it really have to be that way?

Do you really have to spend hours in a gym, the of days suffering afterwards in order to be fit?

I don’t think so.

A couple of years ago I discovered a method of movement called T-Tapp.¬†It¬†uses your body as the machine so you need no special equipment and works 5-7 muscle groups at once so you can have a full body workout in 15 minutes! They say it creates lean, dancers muscles instead of bulky ones, who doesn’t want that?! Especially in 15 minutes a day!!

Will you sweat? YES!!

Will you be sore? Possibly. (I’ve got an answer for this one too, just ask!) ūüôā

Will it be worth it? DEFINITELY!!

I want to share a video of my friend Charlotte, this is her T-Tapp story. I love how she talks about consistency, it really is the key to just about everything! ps have the tissues handy…I cry every time I watch this!!

Some of my favorite things about T-Tapp:

  • You can do it anywhere, you only need about 3 square feet of space.
  • It’s over in less than 20 minutes (for most workouts, there are lots to choose from).
  • AMAZING support community (and a super fun retreat every year, like a family reunion!)
  • It’s more than a workout, it uses your mind and body in ways that have incredible results not seen in most traditional workouts.
  • It helps with Detox (watch for a post about this coming soon!)

Each year they have a 60 day challenge (Charlotte mentions it in the video), and this year’s challenge starts next month!! February 15th! Who wants to do this with me? Let’s create a community of encouragement, support and accountability! Who’s in?!

Have more questions about what T-Tapp is? Feel free to contact me.

If you haven’t received your copy of our FREE ebook on our whole Simple Health System you can sign up here or in the sidebar on the right.

Interested in getting started with T-Tapp? Use this affiliate link to my favorite workout, it doesn’t cost you anything extra but does help me continue providing great tips for your health! Thanks so much!!

Affiliate link: T-Tapp Basic Plus Workout

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Health Tip: Simple Health System Part 3: The Secret Weapon

Due to many factors including those mentioned in Dr. Hyman’s quote here, we all need a little extra help. Our food supply just isn’t what it used to be, our life styles aren’t what they used to be either. Sure, you can get healthy by eating right and exercising…to some extent. But if you are doing those things and still not seeing the progress you’d like to be seeing, that you really HOPED you’d see, you might be missing the Secret Weapon for health.

There is no such thing as a magic pill for health, but there are definitely some key things we can add to our regular health routine (healthy mindset, healthy eating & healthy movement) to get to that next level. To see and feel those desired results. I bet you didn’t REALLY know how good you could feel until you found the right Secret Weapons. I know I didn’t!!

Here’s the thing…as American’s we are used to (and usually demand) easy, quick and effective. Right?

Ain’t nobody got time to go to the drug store, read every label (after first doing sufficient research at home on the best things to take, of course), fill our cart, and then our cabinets, with 80,000 bottles of who knows what…and then, on top of all that figure out the perfect dosage of each one of those 80,000 items will work best for us in combination with the rest….blah blah blah!!!

Keep it simple!! That’s the whole point of this Graceful Freedom thing!! ¬†Good grief! (side note: How many of us research every ingredient of EVERY thing we put into, or on, our bodies?! Not very many…and that’s part of the problem…sorry off topic, kind of.)

So, what are the Secret Weapons anyway?! Like Dr. Hyman mentions in the graphic above, there are some basic things that pretty much everyone needs. A good multi-vitamin, a good source of Omegas, Vitamin D and a good probiotic…I would add something to help support healthy glucose metabolism.

You say: But Yvonne, I don’t have time to, don’t want to, don’t know where to, research the billions of products out there…

I say: DUDE! Don’t just go taking anything, MAKE the time to do at least SOME research. Find out why these things are important. Google the link between gut health and whatever issue you are dealing with, the link between blood sugar and whatever you are dealing with, etc. Research the ingredients!! If one of the ingredients is Sucralose (or one of it’s AKA’s)…RUN!!! This is YOUR health we’re talking about!!

You say: BUT….I feel pretty good, I eat pretty well, I do all the things for health

I say: Sure, but how much BETTER could you feel if you added the Secret Weapon?!?! WHA!!!! I have a friend who ate REALLY clean, did ALL the things and still felt icky all the time, was gaining weight,¬†feeling old before her time. I’d love to tell you the rest of her story, but you’ll have to message me for the details. (Sorry I’m such a tease…)

ps I also say that there are lots of options out there (as previously mentioned), find someone who knows what they are doing to help you find what is best for you AND allow them to help you, guide you along the journey. I’d be happy to recommend some of my favorite resources to you as well. I know that my life has forever changed for the better by adding my particular Secret Weapons, and the best part is, they are simple and effective!! (If they weren’t…duh! I wouldn’t use them!)

pps Keep in mind…you did not get where you are in your health in 5 minutes…these types of products WILL NOT help get you back on track in that amount of time either. It’s like a dance, 2 steps forward, 1 step back. At least at the beginning, so be patient and stay the course!! That’s why I say to stay in contact with the person who helps get you started, they can help so much along the way!! If you let them.

pst!! Don’t forget about getting our FREE eBook on the whole Simple Health System. There are more details and tips to be found there! Sign up here¬†or in the sidebar to the right!

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Book Report: Dream It, Pin It, Live It by Terri Savelle Foy

Sooo….I thought this book was all about how to create a vision board. You know, cut pictures out of magazines and put them on a poster board with some encouraging quotes like “DREAM BIG!!” Or “The only thing you have to fear is fear itself.” etc.

I was wrong. SO wrong.

This book DOES talk about creating a vision board, but it ALSO talks about discovering the vision God has for you.

Terri is an amazing story teller, she weaves quotes from the Bible along with famous entrepreneurs from a century ago with quotes from some of today’s business leaders and “All Stars.” There is so much heart in what she writes!

Some of the topics she covers in this book (besides the actual building of your vision board) are:

  • Finding clarity in your vision
  • A 30 day Goal Challenge to help cement your goals and vision
  • Mindset and how you talk to yourself
  • The law of attraction
  • What to do while you want for your dreams to come true
  • Ideas and inspiration and success stories from others

I think that along with Lara Casey’s book, Make it Happen, Terri’s book here has changed the future of my business and family life. I’ve¬†never really had trouble dreaming…ask my third grade teacher Mrs. Delgado…haha!! What I HAVE struggled with was creating and implementing the ‘how’ to achieve those dreams, and then of course, carrying out those actions. #procrastinatorunderreform

God has a special plan and purpose for each of us and I for one don’t want to get to Heaven and have Him ask me why I buried my talent or didn’t use the gifts He gave me to accomplish His purpose in my life. I believe that He gave me a specific purpose to help people find hope for their health and finances.

I KNOW that having my goals and dreams, along with the action steps to get there, right in front of my face as I type right now (as well as in a notebook with more details in my purse, more on that later) is going to help me reach my goals. Never again will I face a new year and think, “MAN! I thought I’d be further along than I am now…I’m still in the same place as LAST year!”

Forward progress…even if it is imperfect progress. That’s the aim, right!?

If you are considering ordering your own copy of Terri’s¬†book, please consider using my affiliate link below. It doesn’t cost you any extra but helps me keep this site up and running. Thanks!!

Affiliate link: Dream It, Pin It, Live It by Terri Savelle Foy  

 

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Healthy Tip: Simple Health System Part 2 – Healthy Eating

Don’t those pancakes look amazing?!?! What if I told you that you could eat pancakes…and still get healthy? What!?!?!?

Oh yeah! You betcha!!

Change up a few ingredients and voila! Healthy and delicious pancakes!!

Here is a link to my favorite recipe: https://rohndasue.com/2014/05/01/pancakes-grain-free-dairy-free-low-carb/

Who says that you can’t enjoy your food, get healthy and enjoy the process? I’m a firm believer in the idea that not only do we need good food for nutrients, but that we should enjoy it as well. There is no reason to suffer on the road to better health. That is what we’re all about here at Graceful Freedom and the whole point of this Simple Health System!

Part of my learning process over the past few years has led me to believe that the more nutrient dense food we eat the better and that simple is best. Most “diets” these days require significant prep, deprivation, and lots of “no fun.” We want to make things simple, doable and tasty. No cutting out whole food groups or math required!! Whoop!!

Goals for the week:

  1. MAKE A PLAN: create a meal plan that will be simple to implement. For me that looks like planning dinners for the family and making sure to include plenty of fresh veggies, planning easy (and quick) healthy lunches and making sure to have healthy snacks on hand at all times (any other snackers out there?!)
  2. Breakfast is important…but needs to be simple and quick as well. Try prepping some of these for grab and go options: overnight oatmeal,¬†smoothie bags (prep the smoothie ingredients all at once and freeze in individual bags to toss in the blender), bacon & eggs (prep a bunch of bacon in the oven and boil some eggs) you can warm these up and toss them in a tortilla with some peppers or veggies for a tasty breakfast burrito, make a batch of those pancakes up ahead of time and put them in individual serving bags in the freezer then pop them in the toaster and spread some almond butter on them. Yumm!!
  3. Be intentional about adding in more fresh green things and avoiding as much processed foods and sugar as possible.
  4. Drink your water!! Drink at least 1/2 your body weight in ounces of water each day, more if you’re outside in the heat or if you drink a lot of coffee or tea (ps they don’t count toward your water intake). Don’t worry about drinking it all at once, your body can only process 4-6 ounces at a time so stretch it out throughout out the day.
  5. Prep as much food as you can before the week gets busy. If you have time on Saturday afternoon to cook up all of your protein for the week (a turkey, a bunch of hamburger or beans, etc) that will help with getting dinners on the table quicker and help avoid the temptation to grab something processed or deep fried.

Snack items we keep on hand:

  • lots of fruit and veggies (oranges, grapes, apples, carrots, celery, sweet peppers, cucumbers, etc.) the easier they are to grab and go the better.
  • a variety of cheese sticks, my favorite are the Babybel rounds, the kids like the string cheese variety.
  • almonds, cashews, etc.
  • Light Rye Wasa crackers (great for a quick sandwich too with a Laughing Cow spreadable wedge and some preservative free lunch meat, veggies and a dash of oregano)
  • Pressed by Kind fruit bars (the pineapple, coconut, and chia one is my fav!!)
  • Quest bars (look for the ones that are sweetened with ONLY stevia)

I hope this helps you get started on the simple road to health…without the torture!! Make sure you get your FREE copy of our eBook by signing up in the sidebar to the right. It’s filled with even more tips and ideas…and even a few recipes. Enjoy!!

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