01 Sep 2013

September Bubble

No Comments Building Confidence, Empowerment, Fearless Living, Goal Setting, Life Coaching, Live your best Life, Motivation, New Year

autumn_leavesSeptember has many expectations around it. As the end of summer approaches, many of us start putting things into the Back to School Bubble. When September comes I will eat healthier, go back to the gym, spend less, put the kids to bed on time, get back into the routine. September is a perfect bubble to send all of our promises of what we really want.  We fool ourselves into believing that when September comes we will be able to do it all.  That is the promise that September brings.

And in September that actually does happen – sort of. The kids do actually get back into a routine, and you do put them to bed at a good hour and you drag your butt back to the gym. And yet, there is still a lack of satisfaction. Before long we start to complain about the routine again, slip back into the same patterns, and create the new bubble called “in the New Year.”

Burst the September Bubble by getting clear. Name three things that you want to be able to say that you nailed by the end of September.

What is in your September Bubble?

ie. Eating healthier, getting more rest, spending less money.

Now ask yourself:

What does that actually mean?  List three actions that would lend themselves to these steps.

Eating Healthier

Meal Planning

Chopping Vegetables Sunday Night

Cutting out junk food

Getting More Rest

Going to bed at same time each night

Establishing a night-time routine

Writing in journal in quiet before lights out

Spending Less Money

Pay Bills on time

Live on Cash

Pack a lunch

Now that you see the items written down, it is actually a daunting list. This is exactly the trap. When we put stuff off into a bubble we assume that we are going to know how to do all that stuff when we get there. And we won’t.

Instead, sit back and look at the list again. Out of all of that, what actually seems reasonable and doable? What is jumping out for me is that two of the items on the list are interconnected. If I meal planned, I would pack a lunch thus enabling me to spend less, and eat healthier. Heck, if I did that, I might sleep better too!

These actions become doable when we get clear and connected to what we are doing.  Burst the September bubble by breaking up the sweeping declarations that you say around the summer time campfire. Get out a pen and break it down. The work always works. This September commit to sitting yourself down and getting clear about what’s in your bubble.

28 Jul 2013

Reduce Life Down to the Lowest Common Denominator

No Comments Be More, Building Confidence, Decision Making, Do More, Empowerment, Fearless Living, Goal Setting, Life Coaching, Live your best Life, Stress Management

Lowest-Common-DenominatorMath was not my subject. In fact my poor Uncle Dennis probably still has the occasional nightmare about his time spent tutoring me. Me, at 17 through Math 11. Yikes. One concept that I do remember was the idea of reducing parts into their lowest common denominators so that they were easier to work with. It occurred to me the other day that every day I guide clients by breaking down big complex sums of overwhelming obstacles into manageable parts. The feeling that something is too big to take on is the reason behind things like procrastination, avoidance and plain old not doing. People get stuck because they don’t know how to break down big parts into smaller parts.  I help people do that everyday.

The process of breaking down life into manageable parts isn’t where the work ends, but where it begins. We believe we know how to do “life” but the inside voice that speaks gets in your way. Our thoughts sway to  objections to getting at “it.” Things like: “I am too tired,” “I don’t know how to do this,” “I am overwhelmed,” and “I can’t think when I am overwhelmed.” And then we stop. We turn on the TV, surf the net, take out the garbage – basically anything that allows us to avoid having to confront actually doing “it.” A skilled personal coach assists by breaking down your resistance to the process.

When working with me, people learn what really is at the heart of the matter. What is that voice of fear saying in your subconscious while you are actively choosing to do or not do?  I assist people in taking the time to really break down the internal objections that come up.  Together, we take the time to hear what the excuses in your head are really saying.  When you identify these life becomes easier. You can learn how to talk back to the voice inside your head.

Coach Yourself Exercise

What is it that you say you want to be doing?  Name three things.

Example:

  1. Selling cupcakes at the Farmer’s Market
  2. Exercising regularly
  3. Socializing more.

Now, name what your excuses are for not doing that.

I’ll walk you through one:

Selling cupcakes at the Farmer’s Market

1) Too tired after working all week

2) Watching TV too much and zoning out

3) Got distracted by family, my wife wanted me to do a bunch of chores.

Now, reduce selling cupcakes. Do the work. What is a list of 50 things you will need to do to sell cupcakes at the Farmer’s Market. What? 50 things!  Yes, 50 things. Be real and honest here.  To actually be to the point of being able to sell cupcakes at the farmer’s market is going to take many different steps. What are all the things you would need to know and do before you would be ready to actually do that?

Here are some examples:

What recipe am I going to use? What am I going to charge?  How much is each cupcake cost? Where do I buy ingredients? What equipment will I use? How do I register for market? When does it run? What am I going to call the cupcakes…and the list goes on. While making that list, pay close attention to the voice. What is it saying to you?

Your visceral reaction to that list is the thing that is running the show in your life. Use the tool of reduction to get to the bottom of what your excuses are excusing you from. It isn’t about the TV. It is about what you are avoiding when you confront the work associated with actually doing your dream.

Let’s do the work. As a Coach, I am your tutor. Just like my Uncle Dennis, I get you to sit and actually think about what you are doing in life and why. It is amazing what can happen when you get clear.

05 Jul 2013

Full Steam Ahead into the Business of Shifting!

No Comments Be More, Building Confidence, Decision Making, Do More, Empowerment, Fearless Living, Goal Setting, Life Coaching, Motivation

I am taking a big leap this July. I will be flying totally solo into the horizon with my coaching services and saying good-bye to my wonderful colleagues at Junior Achievement of BC, the not for profit group that I have worked with since 2004. Time for this coach to take a leap!

It hasn’t really been a leap though. It has been more like a really slow descent into a new territory. The falling isn’t really the scary part; the fear is about what is going to happen when I get there. As I get closer to hitting the ground, I don’t actually feel like running.  There are so many directions to take. If I put on my coaching hat, I know that the first step is to get clear, and usually the best way to do that is stop. Stopping however is totally counter intuitive. Fear is telling me to run, to do something, anything…and to make it quick. Experience and awareness is telling me to pause. I have to get quiet and listen for that quieter whisper that is leading me to where I want to be. In the mean time, I need to stick with my conviction.

Conviction is remembering what you know for sure. I know for sure that I am choosing to say good-bye to the best professional experience of my career by leaving JA. I also know that it is time to go. I worked really hard to be at the place where I can say good-bye and feel good about it, hence, the slow descent. For the past 7 years I have slowly built my coaching practice by putting in the time where it matters most to me, and this is with clients.

What I know for sure is that when I “land” and am on my own in new territory I will get to work with even more people in a way that makes me come alive and that is as Coach Beth. In my coaching space, I put on a hat that transforms me into my best self. As a regular person in the world with responsibilities and a family, I have times of struggle just like everyone else. But as Coach Beth, I get to lay that aside. My role becomes the one that sees the brilliance that is inside of everyone. Nothing is cooler than supporting people to light that up. I have my dream job.

So now is the time! No matter what new directions I decide to take, I know for sure that individual one on one coaching is where it is at for me. I love it.

My humble request is to send me some love over the next couple of months! As I land into this new territory, I know that the love and support of the people that I reach with my blog, newsletter, website and social media accounts will be the fuel that keeps me going.  I am cringing writing this paragraph. It is a risk to ask for help! But I am going to be true and do what I know is right. Please send me some love this summer!

Send me your referrals of people you know who could be doing so much better than they are. Tell your friends that are trudging through one horrible life experience to another to try coaching with Beth.  It really does work.

Those that have worked with me, send me your testimonials of where you are now. All of my clients know, but it bears repeating that I LOVE to hear from you. Drop me a line.

For the rest of you reading, LIKE and share my social media stuff! We all know that is where it is at these days! If you haven’t already you can find me on Facebook by searching Beth Veenkamp- Constructing Life Coaching, and on Twitter at @BethVeenkamp.

Thank you for reading and stay tuned for more! Your support is so valued, and I am so grateful to have you as part of my journey.

15 May 2013

Change is a Process, Not an Event

No Comments Be More, Decision Making, Empowerment, Fearless Living, Life Coaching, Live your best Life, Motivation

changeA classic trap of fear is to innately believe that you are fundamentally flawed and won’t ever get “there.” There are things we long for like, “to be comfortable in my own skin” or “that I will like myself” or that “I won’t be lonely anymore.” Thoughts like this damage your ability to continue on your path with the conviction that is required to actually make changes in your life.

Drop the lie that you can ever really “arrive.” Anything worth having in life requires conviction, work, and then maintenance. When you embrace that life is a process you are  then better able to help yourself shift to the mindset of adjusting and carrying on when things get tough. When you drop the belief that you are innately flawed you are allowed to take responsibility for yourself. There isn’t some big hidden mystery of why you are so screwed up! You are believing a fear based lie that keeps you stuck. Stop the trigger that leads to erosion of your sense of worth that is vital to make the lasting changes that you seek. Embrace the process, I guarantee you that you will like the results.

30 Aug 2012

Don’t cry because it is over, smile because it happened ~ Dr. Seuss.

1 Comment Goal Setting, Live your best Life, Motivation

Wow. Summer. I love summer, and I had such a good summer this year. I am very proud of myself, because that is exactly what I set out to do this year, enjoy every last bit of summer. {Be on Purpose this Summer ~ Tips to make summer last longer.}

And it is not over! I am determined to suck ever ounce of sunshine goodness, but there is no denying that the bounty of autumn is ready to be picked. Apples are nearly ready and school is upon us. September days are here again.

What are your September goals?  Have you gotten clear about what you want to accomplish by Christmas? Have you checked in with your New Year’s intention? Have you given yourself credit for the good you have created so for in 2012?

Fall is the time for harvest and when we prepare for the upcoming winter. We usually embark on the autumn months with a renewed sense of getting at “it”. Much like the New Year, September brings a new set of ambitions to complete before the snow flies. Learn my top six tips for keeping up with your autumn to do list. Forget about motivation and find out what it really takes to become an unstoppable you. Join me on September 5 at 6PM PST.

Even though I feel like moaning because summer of 2012 is flashing by, I am taking the time to be grateful and practice mindfulness of what I do want. I am smiling because it happened. What about you?