Day #16 from stress to success: Contract and then relax all muscles

Welcome to day #16 of the 31-day challenge: from stress to success. Today’s secret to success is:

Contract and then relax all muscles

We accumulate a lot of tension in our bodies throughout the day. Our muscles tense up. We mostly don’t even notice it.

If we don’t do anything about it, they build up and eventually become one big painful ball of tension. To avoid this, I am going to share with you an easy exercise:

You can either do this by sitting, standing or lying down. Contract all of your muscles as if tensing every cell in your body. Hold it for 20 seconds. Then suddenly let go and feel how all of your tension has just been flushed out.

Do this during the day, whenever you have a private moment. Add this stress releaser to your daily routine.

Action step:

1 Do this stress releaser throughout your day when you have a private moment, preferably not on a full stomach:

– Exhale fully.

– Contract every muscle that you are capable of contracting.

– Tighten, tighten, tighten some more – and hold.

– Keep holding and tightening for at least 20 seconds.

– Relax, let go, and savour the fabulous release.

2 Write yourself a note and place it where you can see it as a reminder to do your stress releasing contractions.

Affirmation:

I let go of stress by contracting all of my muscles and then relaxing them.

 

If you enjoy this challenge and want more juicy information, please join my closed facebook group “Light up your soul” for more valuable free content and future challenges: join here.

If you feel stuck with chronic fatigue because of consistent high stress levels or you feel just drained and unmotivated to go to work every morning, don’t wait and book in your free discovery call with me now. Click here.

Stay tuned for day 17 action steps.

Alex

Day #11 from stress to success: Surround yourself with succeeders

success

Welcome to day #11 of the 31-day challenge: from stress to success. Today’s secret to success is:

Surround yourself with succeeders

We tend to surround ourselves with people who are similar to us. You may notice that poor people hang out with poor and rich people with other rich people. Artists spending their time with other artists.

Why is that? Great question. We all have our comfort zones in which we attempt to stay within, it feels safe. Very stressed people don’t feel comfortable to be surrounded by successful energised people.

I invite you to take a step back and look around yourself. Who are the people you hang out with? This is going to tell you a lot about yourself. The longer we surround ourselves with a particular type of people, the more our thinking and feeling processes become like theirs, or vice versa. If we are already stressed and mix and mingle with other stressed out people, you end up having a self-pity party or trauma dramas.

If you don’t like what you see in your life, it is time to look around who you spend your time with. If you realise you become like them and you don’t like it; change it. Seek the successful, inspiring people and surround yourself with them. It will make a huge difference. You will have some revelation of what their secret to success is; it is most likely their mindset.

Action steps:

1. Create an ongoing list starting with 20 people you know who are successful and fulfilled in their lives, those who are doing what they love and those who aren’t just living but truly enjoying life.

2. Read this list daily.

3. Contact and meet these people. Find out how they think, what they feel, how they view life, what they talk about and who they surround themselves with. Tell them about your life goals, and ask them for leads to others who might help you become more fulfilled.

4. Surround yourself with people who are inspired by life; and watch before your very eyes how your own thoughts, actions, and life will change from stress to success.

Affirmation:

I associate with success, and I surround myself with inspired life builders.

 

success

 

If you enjoy this challenge and want more juicy information, please join my closed facebook group “Light up your soul” for more valuable free content and future challenges: join here.

If you feel stuck with chronic fatigue because of consistent high stress levels or you feel just drained and unmotivated to go to work every morning, don’t wait and book in your free discovery call with me now. Click here.

Stay tuned for day 12 action steps.

Alex

Day #10: Dress for success

success

Welcome to day #10 of the 31-day challenge: from stress to success. Today’s secret to success is:

Dress for success

Do you think that the way you dress can have an impact on people responding to you?

Could a person’s first impression of you partly determine the outcome of your daily activities?

Do you feel more or less confident depending on what you wear?

Do you believe that dressing for success helps you to bring about success?

You probably answered ‘yes’ to all questions; clothes have an impact on us.

Although our lives are not meant to be run entirely by other people’s reactions, their reactions are often a reflection of our own. They help us become aware that we aren’t taking the time to reflect our most empowered selves. What we wear makes a difference. Having said that, you don’t need to spend a lot of money; there are plenty of excellent options for moderate prices available.

Action Steps:

1. Clean out your clothes closets and drawers and sort out the ones that make you feel ‘nay’ when you wear them. Do the same with shoes. If you don’t feel great wearing it, why keep it? Maybe someone else would love to wear it, give it away.

2. Organise the remaining clothes you have into as many fabulous outfit combinations as you can.

3. Each day, wear whatever outfit makes you feel your best – most confident, most clever and your most successful self.

Affirmation:

Every day, I dress for success and look my best.

 

If you enjoy this challenge and want more juicy information, please join my closed facebook group “Light up your soul” for more valuable free content and future challenges: join here.

If you feel stuck with chronic fatigue because of consistent high stress levels or you feel just drained and unmotivated to go to work every morning, don’t wait and book in your free discovery call with me now. Click here.

Stay tuned for day 11 action steps.

Alex

From stress to success day #8: do selective reading

inspirational book

Welcome to day #8 of the 31-day challenge: from stress to success. Today’s secret to success is:

Do selective reading

When protecting our own stress level, it is important what we expose ourselves to. You may have noticed if you are around a person who is very negative and all that person does is complaining. After talking to that person, you feel depressed and down. The negative energy of someone else transferred to you. The same applies to anything you read and watch on TV. If we read all the negative stories in the newspaper, social media or watch it on TV, that negative energy sticks to you like glue. Why do we keep doing this and soak up other people’s negative vibes and anxieties? If we read about how stressful people’s lives are, you can attune to and become stuck in that same level of stress.

My advice to you is to be selective in what you read. Choose those that will focus you on the success the most, the stories which will inspire you and keep your energy level high. Collect inspirational, motivational stories from books, newspapers and magazines.

Remember when you read an inspiring book or watched a video about someone sharing their motivational success stories? How did you feel after that? You felt tremendous and pumped which you make get started with your own action steps towards your goals.

I got rid of my TV two years ago and don’t miss watching TV at all. I stopped reading any dramas or sad stories but replaced those books with inspirational books about self-help, self – development and spirituality.

While others watching TV, I am indulging myself in inspiring stories, learn more about humanity or create content for my business. This keeps my heart sing:)

Action Steps:

1. Keep a book of inspirational short stories or poems next to your bed. Read at least one page every night before you sleep.

2. Have a calendar of inspirational quotes in your home or have quotes on your fridge so you can see it every day.

3. Use an inspirational quote photo as a desktop background on your computer, laptop or phone.

4. If you read a newspaper, see how many upbeat or success stories you can collect and compile. These can be great conversation pieces to share with your friends and co-workers during the day. Skip the negative articles.

Affirmation:

I focus on the successful, motivating stories of others. I am inspired to greatness!

 

inspirational book
my selective reading: The courage to be creative from Doreen Virtue

If you enjoy this challenge and want more juicy information, please join my closed facebook group “Light up your soul” for more valuable free content and future challenges: join here.

If you feel stuck with chronic fatigue because of consistent high stress levels or you feel just drained and unmotivated to go to work every morning, don’t wait and book in your free discovery call with me now. Click here.

Stay tuned for day 9 action steps.

Alex

Day #7 from stress to success: Deep breathing and stretching

breathing and stretching

Welcome to day #7 of the 31-day challenge: from stress to success. Today’s secret to success is:

Deep breathing and stretching

When I started my career in accounting as an auditor, I worked crazy hours every week. I mostly didn’t get home before midnight every night but still enjoyed my job and the kind people I worked with and for. A very good friend of my aunt was always telling me to look after myself as my body will tell me one day when it has enough. He was used to saying: “You are still young, your body can cope, but this is not sustainable. Your body will show you one day that you need to stop.” I didn’t believe him and rolled my eyes because I loved doing what I did back then.

I learned within a few years that he was a very wise man. Everything he said was right. My body started to scream out loud at me: “What the heck are you doing?” I need rest, sleep and fun!!!” So, I changed my job in Germany and was getting better. I moved to Australia 10 years ago, and the cycle started from the beginning. My second job in a medium tier accounting firm made me hit the bottom rock when I suffered from chronic fatigue, gained lots of weight and couldn’t concentrate on my work anymore. All I wanted was sleeping. I finally started to listen to my body and changed my diet, kicked out the sugar, having only chocolate in and between, reduced the gluten and drank more water, started exercising and left work earlier. It felt so much better when my energy came back, and I realised that having fun is so important. I started doing photography and dancing to balance out work. The story went on, but this is another topic for another post and video.

What I am trying to tell you here is that our body is guiding us to success. All symptoms our body is experiencing has most likely an emotional story behind it. As I mentioned earlier, I suffered from chronic fatigue. The question I learned to ask myself was: What are you tired of in life? Where are you resisting your life? The answer to this question was crystal clear…I was tired of my work, the job I once loved doing became a burden to me. My body had enough and wanted to move on to a different path, but I didn’t listen to it and kept going out of not knowing what to do and fear to fail. That’s how years later I realised to become a Health and Life Coach so I could help people in the same situation to find what they are tired of in their life and change it for good.

When we suffer from fatigue and are burnout, we carefully need to listen to our body and nourish it. So, before we start making huge life changes to fix the real cause, we need to gain some energy first and heal our body. One brilliant action step I learned was to merely incorporate deep breathing into my daily life. It quickly calms you down. It works fantastic before a meeting or a presentation. Breathing relaxes us instantly. Stretching is another great and easy to incorporate action step. I stretch in the morning before I get up and always go for a quick walk and stretch during a work break.

Why wait until you’re stressed and fall behind? Why not develop a habit of relaxation and success to get ahead?

Action steps:

1. Stretch in the morning for 5 minutes and during the day when you feel you sat for a long time at your desk. Get up and go for a stretch.

2. Find a quiet place and practice this breathing exercise. It only takes 2 minutes and can be easily incorporated into your busy daily schedule:

Tip: if you are at work, try to find a quiet place outside the office or even the bathroom will do it for 2 minutes.

How does it work:

– Take a deep breath in for 5 seconds

– hold for 5 seconds but stay relaxed and then

– Exhale for a count of 7.

– Repeat this 10 times.

Done? How did it feel?

Affirmations:

I am stretching beyond my limitations and breathing inspiration into my actions.

breathing and stretching
Being out in nature, doing yoga during sunrise is the most wonderful start of the day.

 

If you enjoy this challenge and want more juicy information, please join my closed facebook group “Light up your soul” for more valuable free content and future challenges: join here.

If you feel stuck with chronic fatigue because of consistent high stress levels or you feel just drained and unmotivated to go to work every morning, don’t wait and book in your free discovery call with me now. Click here.

Stay tuned for day 8 action steps.

Alex

Day #6 from stress to success: Write and read your affirmations

affirmation

Welcome to day #6 of the 31-day challenge: from stress to success. Today’s secret to success is:

Write and read your affirmations

Our lives are reflecting our self-talk. We attract what we constantly say to ourselves. It becomes a reality. If we keep saying to ourselves that we don’t get that particular thing…guess what, we won’t get it because we focus on not getting it. What happens when we shift our focus to: “I am going to achieve xyz… I don’t know how and when but I am going to get it.” we suddenly focus on the positive outcome and can see opportunities coming in. We are more aware and pick up everything that could help us in achieving our goal.

As an example of how self-talk can create reality, let’s look at my story:

I realised some years ago that I am very intuitive but didn’t trust it in the beginning. My inner voice was telling me that this is just wishful thinking. So I usually made different decisions in my life based on what other people advised or what my logical mind came up with. Mostly it didn’t work out and was not the right decision. So I started to keep saying to myself: “I fully trust my intuition; I know the answer already, it is right inside me.”

Looking back at my last 2 years, I more and more stepped into my intuition. Others could tell me all sorts of logical reasons, but I made decisions based on my inner knowing. That’s how I became a Health and Life Coach, it was my inner guidance screaming at me to follow this path. It was my intuition which told me to go to the Health coaching conference in Miami last year even though I did not have the money to do so. I remembered my affirmation to fully trust my intuition. Well, money came my way out of the blue. I received two emails about a request for a photo shooting, even though I never considered or advertised my photography services for portraits. I am a landscape photographer, but in this case, I said: yes. It turned out to be so much fun, and my clients were happy with the results, and I could use the money towards my costs for Miami. This Live event was precisely the place where I was meant to be. I met some fantastic people and a special person called Hilary who is still my coach and accountability partner for my business right now. If I hadn’t gone, I would not be where I am today.

This taught me two things: first to trust my intuition but then also how powerful affirmations are. Now I don’t need this particular affirmation any longer, it became second nature to me. However, there are new affirmations I am currently using. We are always evolving and on a journey.

Because of affirmations, I started to listen and trust myself. One important thing to mention is that we have to feel the affirmation deeply in our heart. Keep saying it until you believe it. Say it over and over again, every day.

Practical action steps:

1. Take your list of goals and high priority action steps and transform these into affirmation statements. If for example, your goal is to be a successful entrepreneur and make $1m revenues, then convert this goal into the following affirmation. Make sure you start with ‘I am…” this gives you the feeling that you have it already. “I am a successful entrepreneur who generates $1m revenue this year.”

2. Each day, reread and rewrite your highest priority affirmations.

3. Say your affirmation with feelings, as if they were already true.

Affirmation:

My affirmations are true, and I say them form my heart every day.

affirmation

Comment below if you had some life changing experience with affirmations.

If you enjoy this challenge and want more juicy information, please join my closed facebook group “Light up your soul” for more valuable free content and future challenges: join here.

If you feel stuck with chronic fatigue because of consistent high stress levels or you feel just drained and unmotivated to go to work every morning, don’t wait and book in your free discovery call with me now. Click here.

Stay tuned for day 7 action steps.

Alex

Day #5 From Stress to Success: Visualise your success

visualisation

Welcome to tip #5 of the 31 days from stress to success challenge:

Visualise your success.

I am sure you are all aware of the law of attraction. It always starts with visualising your success. If we are unclear of our vision, it creates stress, whereas focusing on our vision leads to success. Seeing the details in our mind is very important.

You might come across the situation where you cannot see clearly, or our vision lacks focus. I suggest to write down more details in your action steps.

Do you suffer from fatigue, depression and stress? This is mostly due to a lack of clarity. If you can’t see your success, or what you need to do to create it, how can we expect to live it?

There is a proven technique called mental rehearsal which athletes are using. They visualise their success before any upcoming performance. Our brains and bodies tend to work most efficiently when they have a planned detailed picture to work on.  Your body and life’s direction follows your inner vision. People who have the most precise image tend to lead those whose vision is cloudy. They are the ones who are more successful and experience less stress. Others start to look up to them for guidance. If you want to lead a successful, meaningful life, visualise clearly.

Action steps for today:

  1. Now you’ve written down your seven top action steps. Take at least 5-10 minutes, sit in a comfortable position where you cannot be disturbed and take three deep breaths and close your eyes. Visualise stress-free completion of each step.
  2. While you keep breathing, focus on the details. Be specific. The more detailed you are, the easier it will be to follow through your action steps.
  3. Now, keep breathing and visualising your outcome as well as the journey. See how you achieve each of these 7 steps successfully until you feel this deep satisfaction. Enjoy this feeling. The mind creates a virtual reality that will manifest into reality.

Affirmation:

I can see myself succeeding; it is done. Wow, what a feeling!

visualisation
Visualise your success.

 

If you enjoy this challenge and want more juicy information, please join my closed facebook group “Light up your soul” for more valuable free content and future challenges: join here.

If you feel stuck with chronic fatigue because of consistent high stress levels or you feel just drained and unmotivated to go to work every morning, don’t wait and book in your free discovery call with me now. Click here.

Stay tuned for day 6 action steps.

Alex

From Stress to Success Day #4 – act on top priorities

Welcome to tip #4 of the 31 days from stress to success challenge:

Act on top priorities.

Now in day #1 to 3 we’ve set our goals, cleared away the obstacles, planned and written down our seven highest priorities that you can you to help you bring more fulfilling success into your life.

You can watch the video about this post here.

Fantastic, now I invite you to turn your top priorities into action steps. Without acting on it, nothing is getting accomplished.

I invite you to ask yourself every morning:

What are the highest priority action steps I can do today that will help me fulfil my life’s work?

I encourage you to develop a habit and discipline of following through on them. Yes, you can form it into a pattern as every other routine you do on a daily basis. You might want to consider to check on yourself every hour if you are still working on a high priority task. If you realise you are dealing with distractions and noise, dump it and go back to your top priority action steps.

Practical action steps for today:

Act on your seven highest priority action steps every day. Write them down each morning. Create a daily routine and plant the seeds for success.

Keep yourself on track and have the list right in front of you, so you get reminded continuously throughout the day. If you are at home, place it on your table, mirror or fridge. If you have the list right in front of you, the more likely, you are to follow your action steps.

Ask a friend, your partner or a family member to remind you until it becomes second nature to you.

Affirmation:

I am disciplined, and I focus on my top priorities; therefore, I am successful.

Act on your top activities, jump right into it and get it done.

 

If you enjoy this challenge and want more juicy information, please join my closed facebook group “Light up your soul” for more valuable free content and future challenges: join here.

If you feel stuck with chronic fatigue because of consistent high stress levels or you feel just drained and unmotivated to go to work every morning, don’t wait and book in your free discovery call with me now. Click here.

Stay tuned for day 5 action steps.

Alex