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EPISODE 18: Secrets to Success and Health

August 16, 2016 by Debra Kasowski

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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 have 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 17: Harness the Power of Momentum

August 11, 2016 by Debra Kasowski Leave a Comment

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Episode 17 – Harness the Power of Momentum

There are no limits to what you can achieve if you stay focused on what you are trying to achieve. You need to believe the impossible is possible for you. Your results may be better than you expect. Success has no guarantees; each action you take starts creating a momentum. If you stop taking action, you stop the momentum.

“Always work hard. Intensity clarifies. It creates not only momentum, but also the pressure you need to feel either friction, or fulfillment.”

— Marcus Buckingham

During my coaching program, we learned about Creative Tension – It moves us to take action. It helps us get out of our comfort zone and stretch us. Challenge us.

Why do we need it? What does it do?

Momentum helps us:

Push through and overcome obstacles. You may have heard about runners or even swimmer pushing through a certain distance to push forward what they may not have thought possible exclaiming, “What else can I do? What else can I do?” What else is possible for you?
Increase your motivation and confidence in your abilities. It helps you to try new things!

You are responsible for creating it through consistent actions. A rapid succession of successes and lessons drives momentum. Energy increases; it will be natural for others to want to follow you. You will become magnetic. You will start to inspire others around you.

Momentum is ignited when you have a clear vision – you know what you want to achieve, you are able to articulate and share your vision, and you can enroll others in your vision.

Do you want to get more clarity? Read my book GPS Your Best Life

Believe in your ability to make things happen. Your confidence, energy, and enthusiasm with excite others around you.

You are probably thinking to yourself – but how do I create a momentum – especially when times are tough or you are feeling challenged more than you think you can handle.

I want to share with you some of the ways that have worked for me and some of the clients I have worked with.

Challenge yourself – Be committed to continuous learning, stay curious and have a learner mindset. Try new things regularly.
Make a rule to quit complaining, blaming, and stop making excuses. You either get results or excuses.
Reduce your distractions. Declutter your space or your email. Clear whatever is in your way.
Be grateful for what you have; the more you will have to be grateful for.
Celebrate your successes – little things lead to big things! It will drive you to take more action. Breath in and acknowledge the successes before moving on to the next thing.
Deliver value and look for ways to exceed expectations. You will generate excitement in others and they will be grateful and share their experience with you – with others.
Do you least favorite activity first – EAT THAT FROG – Brain Tracy

Everything will move so much quicker with the momentum.

Set Milestones – You create anticipation. You may even meet goals quicker.
Measure your outcomes – what gets measured gets managed.
Fake it until you make it – take the actions you need to get to where you want to go. Who is a leader you admire? How can emulate some of the actions that they have taken to achieve success – do your homework. If you want to be a great leader, start being one now.
Make a plan – Work the plan. Otherwise, you will be chasing butterflies. Do you due diligence and your resources.
Don’t forget to dream – Sometimes when people are too realistic to the bone, it drags people down. Dreams can propel you further rather than looking at your current circumstances.
Follow up with people you have met at events or make inquiries – you will be surprised when you connect with others. They energy rises and people take an interest in what you are doing.

What happens when you stop running on a treadmill or riding a bike?

You stop moving – you fall off.

Worry and doubt can paralyze you from taking forward action. They drain your energy. Challenge yourself – test your theories. Ask questions. Gain knowledge – but don’t stop unless you know you are in danger.

No one is going to jail or getting hurt or killed in the process chances are whatever happens you can course correct.

We all start somewhere. There have been many successful people who did not start with any resources – no network of people, no money, no knowledge, did not know English or a language of the place they settled in. They built it and so can you.

“Always do your best. What you plant now, you will harvest later.” — Og Mandino

Success is not about how many resources you have; it is about being resourceful and leveraging your resources in the most effective way. Focus on taking action and over time a compound effect with occur. If you are focused only on short-term activities to get immediate results, you will lose momentum quickly especially if you do not set a new target that stretched you.

Your efforts make a difference in how you feel about your progress and what you are going to achieve.

Let your efforts multiply!

Success comes from taking the initiative and following up…persisting…eloquently expressing the depth of your love. What simple action could you take today to produce a new momentum toward success in your life?

— Tony Robbins

You need to continually set new challenges to learn and grow. Acknowledge how far you have come. Reflect on what you can do better and work to improve.

Time: 16:31 min

EPISODE 5: Your Habits Determine Your Future

June 29, 2016 by Debra Kasowski Leave a Comment

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We often think it is those big things or those big events or situations that determine our future. It is really about the little things that we do, the tasks-everything from getting up in the morning and brushing your teeth. The way you get up in the morning if you really broke it down you’ll notice you have certain habits or routines that are the same every day. Thinking about what those habits are. There are bad habits which people can pick up very quickly and there are the good habits those are the habits that support a healthy lifestyle that keeps you well so you can give your gifts and share them with the world.

Some of the bad habits you may have will be listed on the left-hand side and on the right side of the table you will notice ways to reframe them. Talk about how you can shift your bad habits and change them so you can put in more productive ways to improve the habits that you have so you can achieve success that you want. If habits determine your future, it is really important to dig deep, get self-aware and find out what could be holding you back from the success that you desire.

badhabitsandgoodhabits
REFRAME GOOD HABITS Avoiding difficult conversations.I am able to have difficult conversations in a timely manner and respectfully.Missing breakfast.I eat breakfast.Staying up late and sleeping in when you have to go to work or be at the office for a big presentation.I ensure I get adequate rest so I can think properly.Avoiding sales calls.I set a time to do the sales calls I need to do.Being late to meetingsI am on time or at least 5 minutes early.Not getting any exerciseI am exercising and feeling strong and confident.Not drinking enough water.I ensure that I am hydrated.Spending your money today without saving for the future.I pay myself first. I am saving for my future.Procrastination.I put my plan into action.PerfectionI get started and adjust as I go.

We talk about smoking and retail therapy – not only can they be a habit but also an addiction to fulfill a need.

At the end of the day, it is all about making a behavioral change. When we think about a changing behavior, we think “No it is not me who needs to make a change, it is the other person who has to change.” The only person you have control over is you and what you are doing for yourself.

Good habits are … see the reframing in the table above.

Imagine if you procrastinated on taking out the trash. Things would get a little stinky and smelly. The same thing happens with life situations, if you do not tend to them or nurture them- it can get out of hand.

Do what you need to do and get it out of the way.

A bad habit has a consequence. Missing breakfast today might not seem like a big deal but if you are missing it or having additional chocolate or extra portions, the consequences won’t be seen today. They are seen in the future – years down the road like with smoking and lung cancer. The consequences are not seen right now.

Good habits can be taken for granted – the healthy eating, going for a walk, walking the dog, or protecting yourself from the sun. These are all things to initiate good habits – good hygiene for example.

Look for the patterns. What are your bad habits? Identify them and write them down. Review your habits and think about 1-2 things you would like to make a plan to change. Financial. Exercise. Your Health. Once you create a plan, get help from someone who has a specialty in that area – someone you trust or great knowledge to help you develop a change. You might a grab a book from the library or bookstore to help you develop a change.

Remember no one can make you change. The change needs to come from within. For example, let’s say weight loss is a subject. It is about gathering those resources and asking those questions. You could have a dietician come on board. You could have an exercise specialist or trainer. Grab some cookbooks from the bookstore. Learn how to cook differently. You may do research online Make sure you are going to credible websites because it seems like everyone is giving out advice.

Your habits will determine your future. What are 1-2 habits you would like to change in the next 30 days?

It is like a goal. We have a time stamp. We will re-evaluate in the next 30 days. Think about the strategies and make a plan for how you are going to make the change. How are you going to be held accountable?

The other things that can be seen as habits are: not brushing your teeth, not speaking up or making a request in the office, not making those sales calls, or doing the follow up with the people you met at the networking event. These are all habits that affect the success and the results you are getting.

The only way to change what you are doing is to ask:

What is working?
What is not working?
What do I need to improve?

Look at your habits and pick 1-2 that would have the greatest impact right on your life right now. We all have habits. When we take the time to reflect and we are self-aware of them that is when we can start creating the change.

When you show up and be the change in the world, you change the world around you. You may say, “Wow! Everyone changed!” Guess what? The change is actually YOU! It is one of the most powerful transformational changes that could be helping propel yourself forward. Take those habits and break them down into smaller pieces. What are you going to do this week? Today? Maybe you need to find an app for entering the data for how many glasses or water you drank or how many sit-ups you did. You may consider using a journal to track things.

Think about all the little things. The little things really affect the big picture.

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 11:12 min

EPISODE 2: Taking Inspired Action and Celebrate Success

June 29, 2016 by Debra Kasowski Leave a Comment

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“I have found that there is a difference in the type of action you take and the results that you receive. My definition of action that gets the results you desire – is relaxed inspired action- not desperate action or desperate reaction.”
― Sheri Kaye Hoff, Relax Into Inspired Action: Connect the Pieces and Live Fulfilled

Desperate action versus desperate reaction. How profound…

Some people talk about action being different than inspired action. We can do a lot of little task and little actions but are we doing them intentionally. Think about the actions you have been taking, are you doing them with intention?

Focus your intention and attention on what you want. If you are distracted or just doing things without thinking about the results that you want, you are going to miss out on a lot of different things.

Visualize achieving your end goal. Imagine how it will feel and what rewards you will reap from taking actions that you have.

Set goals and break them down into smaller manageable pieces. Set goals that help you stretch – in our next podcast.

Spend 20 minutes a day researching, reading, listening to a podcast, and increasing your knowledge about your “want”. People make lists of their dreams and when they are thinking about all the things that they want to do – maybe it is their bucket list. They think it is so far-fetched. It’s so far away from what is possible for me. What I want to do is to help you to shift your thinking from thinking of “impossible” to “I am possible”. I can make anything happen. Do a little bit of research and increase your knowledge. It might break down the some of the barriers of your thinking about why something might not be achievable for you. A lot of people do not investigate the things they truly want. They automatically think things are too expensive or they think something is not achievable.

Several years ago I was doing a vision board workshop and I was talking with different people about their vision boards. There was one lady who had cut out a picture of a bride and she said, ‘I do not know why I am even bothering putting this there.” I told her she did not believe she deserved it. She looked at me and said, “Yes you are right!” After a bit of laser coaching, she ended up putting it on her visions board and to have that on there and start believing in something for her was HUGE! You need to start believing in yourself for these things to happen.

When you take the time to investigate what the cost might be or the things you want, like the promotion or you want more clients, there are phenomenal books and podcasts that you can have these strategies on your fingertips.

We have the internet. People do not have excuses about how to improve their business, how to get more clients – that pipeline and how to improve our lives with living more healthy. There are books, articles, and podcasts. There is so much information. There are seminars and conferences you name it – things are available to you. You just need to start asking the right questions and spending the time doing it. The world is not going to just hand it to you and say, “Oh, here it is!” It is the positive thinking that a lot of people that people were talking about from “The Secret”; The Secret does have a lot of truth to it. What you need to do is, to take the action and the positive thinking together to take inspired action. The inspired action is the gentle nudge or voice that is telling you what your true calling is that purpose that you need to do something.

The same goes for growing in your industry – do some research and learn more about it so you can ask more thoughtful questions and help where you are to get better results. Success leaves clues. Leave your track record, create those footprints and take the time to mentor others. It is all the little things that are going to help you excel.

ASK questions and learn as much as you can about what you want. Once you find some information as more questions. Find ways to achieve what you want to. There is always more than one way to get what you want.

Find a mentor who is willing to share their knowledge with you and who has done what you want to achieve. They have great wisdom and are not asked for their expertise a lot of the time. They will find it flattering but don’t just go up to them and ask if you can pick their brain. Find a way to create a win-win situation; it might be you who shares what the latest and greatest is in the industry.

Make a list of pros and cons. Simply, put a piece of paper in front you with a line down the middle with pros on one side and cons on the other. Take a look at the list and eliminate any risks so your actions can be deliberate. What can you do so the consequence does not outweigh the positive result? If there is a risk, how can you mitigate the risk so that you can ensure some smooth sailing? This way you are being proactive versus reactive in getting what you want.

Trust yourself to make the best decisions with the information you have. No one is stopping you from asking additional questions. You can adjust your course as you go. If you are going to wait for the perfect moment, you will either procrastinate or it is never going to be good enough to move forward. Take a chance and adjust as you go and you will be better every single time.

Celebrate your small wins and successes along the way. I often encourage the individuals I work with to keep track of the small wins and successes. Show gratitude. When you have a bad day, go back to those small wins and successes and read them over to shift your mindset but also to help you realize you have been through barriers and obstacles before and you have been able to hit a breakthrough to get you to where you are now. Don’t let it stop you from achieving success. Celebrating your small wins and successes will help increase your motivation and momentum to keep going toward your end goal.

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 10:37 min

The Game Changer You Cannot Succeed Without

May 27, 2015 by Debra Kasowski Leave a Comment

Have you ever heard someone say, “I can tell if you will succeed in life within a five-minute conversation.” If you have, you will know what I’m talking about. If you haven’t, let me tell you how.

I love talking with people but what really gets my juices flowing is learning about what gets people excited about their lives-what they are passionate about. I am a very curious person by nature and I can pick up on whether person will succeed or not. I will not say they will never succeed because as human beings we are always works in progress; however, until these people make a shift in their habits, thinking, and behavior, they may be working hard but not having their personal breakthroughs.

The game changing quality that you must have in life to succeed is personal accountability. When you have personal accountability, you can change your life.

The first indicator of whether or not you will succeed is your mindset. Are you a victim or a victor? A person with the victim mindset resolves to complaining, blaming, and making excuses for not achieving the results that they want. It is always another person’s fault for their lack of achievement. The victim is usually judgmental, pessimistic, or resentful. They avoid any challenge that may not lead to guaranteed success. A victor, on the other hand, is someone who takes 100% responsibility for their actions and behaviors. A victor will “own their stuff”; they own their words and also reflect on how they are responsible for their own outcomes. They are open-minded, optimistic, and willing to take on challenges to learn and grow.

The second indicator is whether or not the person takes ownership of their thoughts, feelings, and above all, actions. When I talk about personal ownership, I’m not talking about material goods. I am talking about taking that 100% responsibility for what you say and what you do. You only get in life what you put out into the world. You must be willing to put the effort it takes to get what you want. The same holds true for relationships. If each individual in a relationship is only putting 50% effort then they should expect mediocre outcomes. Whereas, if each individual is giving 100% effort into the relationship, the relationship will flourish. The same holds true for your goals in life, your career, or business. The results you get are dependent on the efforts put in.

The third indicator is a person’s attitude. People often forget that attitude is a choice. A successful person knows that setbacks are temporary. They are moments to pause, reflect, and learn from. Sometimes, you need to course correct when things didn’t go your way. By choosing a positive outlook and a “quitting is not an option” attitude, you will increase your chances of being successful. A positive unstoppable attitude allows you to be open-minded and look for the possibilities and opportunities.

In a 5 minute conversation, you can tell if someone chooses to be a victim or a victor. You can tell if they take responsibility for their actions and behaviors. You can tell if they have an unstoppable mindset and if they are determined to succeed. Take time to learn about another person’s goal and discover ways you can help them become victorious. If you realized that you must make some changes to your life, know that it’s never too late.

Life is like a game. Let personal accountability be your game changer.