Debra Kasowski

EPISODE 18: Secrets to Success and Health

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Episode 18 – Secrets to Success and Health

“If we are creating ourselves all the time, then it is never too late to begin creating the bodies we want instead of the ones we mistakenly assume we are stuck with.”
― Deepak Chopra

Research shows that there is a direct correlation between our health and our success. When I talk about health I am talking about the physical, psychological, that emotional piece and financial health. As many of you may or may not know, I have a degree in nursing and health has played a very important aspect in my life. I have been there when a baby has taken their first breath and I’ve held the hand of someone who is taken their last. I want to impress upon you the importance of how your health impacts your success. Take a moment to think about the people you would identify a successful. What type of person are they? What do they have that makes you believe that there successful? Do they look after their health? I am focused on the physical, psychological, and financial health.

Physical Health

I can talk about this topic for days but I’ll make sure that we streamline and for the purposes of this podcast. It has been demonstrated that people who were physically fit tend to eat better, have better habits, and they missed fewer days of work because they’ve developed a high resistance to illness because their immunity is strong. Physical fitness provides many benefits and it is more than looking good in the mirror. I once read an article about how our brain functions during exercise and as soon as we’re done exercising the blood flow shift to the front of the brain where we are better able to focus and concentrate. So if you have something that requires your focus and attention you may want to go for a brisk walk before or run or some form of physical activity before you jump in to your work. People who are active fit tend to be more accepting and tolerant of themselves and others. They are productive and better problem solvers. They retain information better than those who are not active. They expressed having low levels of stress and fatigue.

When I talk about being physically active, it’s about choosing to do activities that you enjoy. They may be done individually or as part of a team. It is recommended that everyone participates in some form of physical activity per 30 to 60 min. a day. I encourage many of the clients that I work with to keep their running shoes in their car so that they could fit in a brisk walk in between clients. It is important to take care of yourself so that you can serve others with your mission and your message. Without your health, you will be unable to achieve the level of success that you desire. If you require accountability, enroll a friend to get active with you or hire a personal trainer. Learn what it takes to be in your top shape. Don’t let your health slip with long hours and poor eating habits. Skipping exercising and grabbing a doughnut will not serve you.

I grew up on a farm and I used to carry 5-gallon pails to help my parents with the chores. I develop a strong upper body. My swim instructors used to tell me that I had a very strong upper body they need to do to work on my legs. When I was first introduced to working out or going to a gym, I was an able to do 10 pounds on a weight machine. I started small. I started with using my own body weight and built up to it. I can proudly say that I can do close to 70-75 pounds. I now enjoy kettlebells, TRX, and competing in triathlons. You can to and one of the easiest forms may be by just going for a walk.

Build exercise as a habit into your day and if possible do it in the morning so that you get it out of the way and you don’t find reasons not to do it. Develop the self-discipline to go after your fitness health as much as you do in other areas because how you do something is how you end up doing everything.

Sleep and Hydration

Ensure that you are hydrated and that you are getting enough sleep. I used to have a phrase that I used to say, “I will sleep when I’m dead”. If you overwork yourself and don’t take care of yourself that day may come sooner than you think. Plan to get at least 6 to 8 hours of sleep per night if possible. Develop a routine before you go to bed. Turn off the TV and electronics at least 30 min. before going to sleep so that you can calm down your mind. You will have a sharper mind and think much clearer about the decisions that you have to make on a regular basis.

Financial Health

One of the greatest sources of stress in society today and in marital relationships is financial health and usually, the lack of. When your finances are in order, everything around you seems more manageable. When your finances are out of order, there is an increase in stress, tension, and relationships, increase in illness such as heart disease and high blood pressure, and you may be short-tempered. There is a greater risk for misunderstandings and saying things that you don’t mean.

Learn how to manage her money and set a budget. Knowing the amount of money you TMW_PDFclickhere.fwhave coming in and going out makes a big difference. You will be better able to make decisions about your finances and what you can and cannot do. Save for what you want. Instant gratification is not always the answer. There are many people who have clothes in their closet that still have a price tag on and have never been worn. Balance your cheque book and check your numbers daily if you can otherwise weekly and monthly. Assess what is working, what is not working, and what you can do to improve. You will start noticing the little things that you can be doing to make a big difference. It could be that you skip the latte or take a lunch with you in the car. De-clutter your home and sell things that are no longer of use to you. You will start to notice that as you relieve this weight on your shoulders that you will have the opportunity to think more clearly and see the possibilities around you.

We all face challenges in life some of these challenges are more demanding than others. It all depends on how we choose to either respond or react to the situation that affects their outcomes. In the past, research has shown that success is what makes people happy, but in recent studies according to the American Psychological Association, it is happy people who set goals, find the resources, and surround themselves with happy people who achieve success.

Success is a Mindset

Success is truly a mindset. It is who you are and what you choose to become. Commit to

lifelong learning. Learn new skills and develop your abilities. Learn to be mindful and be present in the moment. Be grateful for everything that you have and soon enough you will have more to be grateful for. When it comes to psychological and emotional strain, it often comes from misunderstandings and mindset. People will come from a place of judgment or who have fixed mindset are not open to learning perspectives of other people and their way is the only way. They are in a constant debate trying to defend their viewpoint. They react to situations versus response causing great tension. I encourage you to develop a learner mindset one in which is open to learning different perspectives, flexible and adaptable to new situations and sees feedback as an opportunity to learn and grow. By choosing to be a lifelong learner about the world around you, you will have less stress and be able to live more in the moment. Leave the past behind you for you cannot change the events. Learn to forgive yourself and others. For people who know better, do better and if they have learned from it let it go.

Start disciplining yourself and focusing on what it is you want to achieve. Make a commitment to yourself today that you will start looking after your health to ensure your success – a success that you will be around to enjoy.

“I promise you nothing is as chaotic as it seems. Nothing is worth diminishing your health. Nothing is worth poisoning yourself into stress, anxiety, and fear.”
― Steve Maraboli, Unapologetically You: Reflections on Life and the Human Experience

DEBRA KASOWSKI, BScN CEC is an award-winning best-selling author, transformational speaker, blogger, and Certified Executive Coach. She has a heart of a teacher and is certified in Appreciative Inquiry and Emotional Intelligence. Her writing has been published in a variety of print and online magazines. Debra Kasowski International helps executives, entrepreneurs, and organizations boost their productivity, performance, and profits. It all starts with people and passion. Sign up the Success Secrets Newsletter and get your free mp3 download today! www.debrakasowski.com

Time: 13:35 min

EPISODE 3: Set Goals That Stretch You

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Step Out of Your Comfort Zone

One of the big things about setting goals is that people don’t dream big enough. They sit back and wonder what is possible for them. Tony Robbins said, “Setting goals is the first step in turning the invisible into visible.”

One of the things you need to do is really decide what it is that you really want. What I have found when I work with individuals that they have never stopped long enough to take time for themselves, “You know what, what is it I truly want?”  They get so involved in the hustle and bustle of life that they get carried away with the next big thing or they are doing what that their mom or dad told them to do. It seemed like the natural thing to do but instead they need to step into who they are. They had their life experiences to bring this point to be able to make the decision of what they want.  If they are unsure of what they want, set aside some and maybe even have a friend beside you ask you “What do you want? What do you want? What do you want? Repeatedly 10-15 minutes until you fill the pages or a journal or a page at least until you figure out what you really want.

I did this exercise with someone at a coffee shop and I kept saying, “What do you want? What do you want? What do you want?”

She said, “Alright already!” She wanted to get married in Jamaica.

Then I asked her, “How much does it cost to go to Jamaica?”

She said, “I have no idea.”

I looked at her and said, “How do you know that the dream is not possible already?”

She had a partner. She wanted to have this big dream but she didn’t do some of the leg work involved.

A few years later I have received an invite that she was getting married in Jamaica!

TMW_PDFclickhere.fwUnfortunately, I was unable to go but it was exhilarating to me that she fulfilled a dream that was important to her.

Get clear on what you want to achieve. What would you like to BE, DO, or HAVE?

Once you gave an idea of what it is you want, you can share it with people who you can trust who are going to be there to support you. Otherwise, keep it to yourself if you need to but if it something like weight loss or other things it sometimes helpful to have a person to keep you accountable and do the work with you like going to the gym or doing a road race. Having an accountability buddy is helpful. If you have people who are going to talk you out of it or question whether or not you can do something, don’t let them stop you. The only person who needs to believe in your vision for yourself is YOU. When you believe in yourself you make the possibilities happen. We can’t sit around waiting for someone else.

Decide on 1-3 goals short term goals (30-90 days) and 1-3 long-term goals (6- 12 months). Avoid setting too many goals so you do not feel overwhelmed. If you have way too many, you will not even know which one to start on! The goal is not important to me anymore. Start with 1-2 goals for right now! Start slow! Create your own action log!

Write out a SMART goal. If you INK it, you will THINK it.

S=Specific – What do you want to achieve?

M = Measurable – How will you measure it so you know you have achieved it? E.g. Rating Scale

Sometimes people get stuck on this one. If you care thinking about an action – something you can measure that is easy but if it is based on how you perceive or feel about something a rating scale would be better.

On a scale on 0 -10 you feel a 3/10 and you want to feel 6/10 in 2 weeks (as an example). What strategies will you put in place to do this?

A= Achievable – Can you achieve this goal with the resources you have? Do you need to ask for help? Do you need to delegate something?

R=Realistic – Is this goal something that you can actually accomplish?

T=Timely – In what time frame do you wish to achieve this goal?

“A goal without a deadline is just a wish.” Antoine de Saint-Exupery

Make sure that you put a deadline to it, hold yourself accountable, and reward yourself along the way. Don’t be afraid to dream big!

Tom Landry said, “Setting a goal is not the main thing. It is deciding how you will go about it, achieving it, and staying with that plan.”  You know that there will be test along the way and distractions but it all comes down to how committed you are to making your goal come true.

Break your goal into small manageable pieces or mini goals. What are the strategies or action steps do you need to take daily, weekly, or monthly? Is there anything you need to delegate? What resources of time, money, or people do you need?

Break it down into a chart. It works really well if you are a visual person.

Review and track your goals daily, weekly, and monthly. Adjust as you go. Keep taking intentional action to create momentum. If you create momentum, you with be motivated no matter what obstacle may arise! Remember to celebrate your successes because they will remind you how far you have come!

DEBRA KASOWSKI, BScN CEC is an award-winning best-selling author, transformational speaker, blogger, and Certified Executive Coach. She has a heart of a teacher and is certified in Appreciative Inquiry and Emotional Intelligence. Her writing has been published in a variety of print and online magazines. Debra Kasowski International helps executives, entrepreneurs, and organizations boost their productivity, performance, and profits. It all starts with people and passion. Sign up the Success Secrets Newsletter and get your free mp3 download today! www.debrakasowski.com

Time: 9:04 min

9 Powerful Habits of the High Performer

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I have always enjoyed studying people and performance. I love to learn about what makes them tick and what ticks them off? What is the trigger? How do they switch gears when things do not go as planned? What do they do differently that the average person?

I would like to consider myself a high performer but I also know that I can become more disciplined as sometimes those late nights do not lead to early morning starts. I love mornings but I can also get caught up in my work because I love it so much!

Think about the successful people in your life, what are their daily habits? How did they become successful?

Many people see the success and think it was handed to them on a silver platter. Here you go! I wish it was that easy but – it is not so!Waiter with empty silver tray

There is so much more that you do not see. What goes on behind closed doors…the long hours, missed vacations, and all the small daily sacrifices to reach their end goal.

Get Up Earlier than The Rest.

Prepare yourself for the day before everyone else is up. 5 am is a great start. Your body is for movement. Fit in some morning exercise at least 30 minutes. Eat breakfast. Read an industry related book or write in a journal for about 20 minutes. You may even consider meditation or prayer to clear your mind of any doubts or worries you may have. High performers are go-getters.

You can get a few more hours up on the world – watch your productivity soar. Why? You will feel stronger, more clear on what you need to do, your body is fueled and energy is up. You are in position to conquer the world.

Take 100% Responsibility for Your Life.

High performers do not make excuses for their actions. They own them and if something did not go as planned they look for a solution or admit their involvement. High performers do not complain or look to blame any one. They look for what they may have done to change the outcome or what their contribution was. There is no sense dwelling on something you have no control over as a root cause analysis does not change the outcome. Positive forward thinking builds momentum. It is an unshakeable attitude – an air of confidence that says – this is my life and I have choices.

Learn from Your Mistakes.

I know people who are afraid to try new things because they are perfectionists and are afraid of failure – perhaps you feel the same way. If you do not try new things, you are depriving yourself of a lifetime of new experiences and opportunities. There is no guarantee of success or failure without an attempt. What you think is playing it safe can actually be your greatest risk. Instead, look for the lessons and try to not make the same mistake twice.

Progress Before Perfection.

If you wait for everything to be perfect, you may never get started. Strive for your personal best. Don’t worry about what others are doing – they are not living your  journey. Stop comparing yourself to others and devaluing yourself.

Go the extra mile.Female Runner Winning Marathon

Work harder than the competition and deliver more than expected. Do what others do not do and you will be noticed and remembered. High achievers ensure they make an impact in the lives of others whether it be providing more value or helping them reach their goals.

Take time to learn more to earn more.

High performers do not watch a lot of television unless it is part of their work. According to some reported statistics collected by A.C. Nielsen Co. and reported by Norman Herr, PhD from California State University, Northridge on Television and Health, the average North American watches 4 hours a day of television (28 hours/week). To a high performer, time is money. Time is relationships. Time is education, knowledge, and experience. Time is health. The most shocking information I noted when reading Television & Health was that parents only have 3.5 minutes of meaningful conversation with their children a week.How are we as a society encouraging the high performers of the future?

You have the same amount of time as the next person to achieve success. What are you doing with the time you have? You can be reading and researching to learn more about your industry, and investing in yourself both professionally and personally. The more you learn and apply your learning the greater your earning potential.

Write down your goals.

Make it real. By putting your goals on paper and inking them, you are make more of a commitment. Keep your goals visible so they stay top of mind. Write down strategies that you plan to take to achieve them. This exercise will help you stay focused and more inspired to take action. Breaking down your goals makes them less overwhelming. High performers know that once a ball is in motion and action is taken. Momentum occurs.

Surround Yourself with Like-Minded People.

You are the average of the five people you surround yourself the most. You may have heard the phrase, “You become the company that you keep.” Stop and think about the people you spend the most time with. Eliminate or limit the interaction you have with toxic people and surround yourself with people who elevate you and want you to help you reach your goals. High performers are always stretching themselves by getting to know new people and learning new things. Positive environments fosters growth. Raise the bar!

Step Out of Your Comfort Zone.

Complacency is like the kiss of death. When you get to comfortable, you begin to resist growth and change. Change is progress. You may be afraid to take a risk. Remember the more knowledge or you have about a subject, the more competent and confident you feel. High performers know that risks can lead to great rewards. Do your homework and make your own decision about whether you want to go ahead with something. Trust your gut.

High performers create their own success through sacrifice, discipline, and hard work. They even ask for HELP! Look at the high achievers in your life. What are they doing?

If they can do it so can you!

The question is..what are you willing to do?

Do You Have the Motivation and Hunger to Achieve?

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The other day I was having a coffee tea date with a colleague of mine and we were discussing what motivates people. We were talking about why some people might lose weight or go after their dreams and achieve them. Whereas, others struggle right where they are and they’re just steps away from achieving their goal.  The thing that she said to me was so profound, “When you open your fridge – you are hungry.”  Are you hungry for your dream? Are you hungry for your goal? If you needed to sustain yourself, are you hungry enough to go after it?

Most people do not have a plan. That is one of the biggest downfalls of many New Year’s Resolutions is that nobody plans for it. You want to make intentional planning. Setting small  milestones along the way. Whether you want to lose weight or whether you want to increase your business? By how much? How much weight do you want to lose? How much do you want to grow your business? What is the number? Many are scared to even say it. If you do small increments even for weight loss. Healthy weight loss is 1-2 pounds per week. Why can’t you start with “I will lose 2 pounds by the end of this week.”? Pretty easy, but as those weeks multiply you will see 2 becomes 4, 4 becomes 6, 8, 10, 12, and so even if your goal is 20 pounds, you are there. Same thing with attendance to your seminars, going to events, or memberships.  Have a goal in mind. How many people would you like to attract?

How much money do you want to attract into your life? Maybe you want to spend more quality time with your family. How about spending how about start with 15 minutes, 30 minutes, an hour, or go to a movie. Can you see what I am getting at? If you plan for it and making it an intention. soon enough you will achieve it but there needs to be a plan. Are you hungry enough to make it happen?  Shoot for the mission is possible