Imagine Yourself Better

What do you think of yourself?  Are you typically Positive Polly, or are you more of a Negative Nelly?  The way you see yourself has been shown to make a difference in overall wellness.  The good news is that you can do something to improve your wellness just by intentionally imagining yourself in a better light.  You’ve heard about how “being your best self” can change an outcome from many of the experts on success psychology and athletic performance.  Here’s a glimpse of how imagining your best possible self can impact your overall well-being:

Imagining a “Best Possible Self” to Generate Optimism

Self-Coaching in 10 Steps

Something has happened to change your life.  It may be an injury, illness, surgery, or other loss of health.  It may be a change in lifestyle, career, or the role you play in the family.  Or maybe it was the death of a loved one, end of a relationship, or loss of a dream that kept you going.  Now what?

Transitions in life are often difficult and energy draining.  Our brain can get stuck on what has happened even though life continues to move on all around us.  How can we take care of our need for processing all the emotions and still prepare to recharge our batteries and re-enter “real life” as it is now?  Coaching can help.

Is Happiness a Choice?

Believe it or not, it is within your power to create positive thoughts allowing you to accomplish anything you set out to do.  Can you really think yourself happy?  The answer is a qualified yes. Research proves that how we think can directly affect how we feel.  Here are the ways in which positive thoughts can help you accomplish many things in life.

Life Coaching Helps Cancer Patients Keep Their Eyes On The Prize

If you or someone you care about is going through cancer treatment, it’s possible that between doctor visits and treatment appointments there will be times when having someone with a fresh perspective to talk to might help.   Life and wellness coaches as support system members are, perhaps, a choice that hasn’t been considered by most folks.  Guest blogger Emily Walsh tells us more…

Life Coaching Helps Cancer Patients Keep Their Eyes On The Prize

How HealYourBest Coaching Works

Whether you’re newly injured, preparing for, or recovering from surgery, you need tips and tools to make the healing process easier and less stressful. HealYourBest Certified Wellness Coaching provides the right tools for you at just the right time.  From the moment you decide to invest in this program you will benefit from having an experienced and highly trained guide along during your journey of recovery.  I’ll personalize a program starting with where you are currently, will encourage you as you look at your old story in order to know what to change, and will “walk beside you” as you create your new story of wellness.

Your New Wellness Story

New Life Story® Wellness Coaching 

Empowering people who have been sidelined by injury or illness to create a new story of wellness.”

It’s time to create a New Wellness Story® for your life

Do you want:

  • Healthier habits, but don’t know how to maintain them?
  • Less stress?
  • Whole person health?
  • Lasting improvements in your mind and body?

Most strategies for changing wellness fail because they are contrary to how the mind and brain work.

How’s Your Stress Immunity?

Stress is part of life, we simply can’t avoid it.   There are some folks who seem to bend and bounce back no matter what life throws their way, while others tend to bend and break. Let’s face it, life can be just plain hard at times.   And yet, how well we hold up under stress may be more in our own control than we realize.  In fact, stress can make us stronger.

The following article, written by Dr. Neil Neimark (reprinted with permission), talks about some things we can do to help us withstand day to day stress, as well as some of the more difficult things that come our way…

Using Imagery to Feel Successful

Imagery Through the Senses

Excerpt from the book Your Performing Edge*
Dr. JoAnn Dahlkoetter  Best-selling Author

Let’s talk about a variety of imagery categories and see how visualization incorporates the senses. After you become familiar with the various options, you can then select a particular type of imagery that matches your own perception style. Most experts agree that for maximum effectiveness, mental images should be positive and vivid, and evoke as many senses as possible. Why should imagery be a sensory experience?

Killer Clichés about Loss

QUESTION: I have heard that it takes 2 years to “get over” the death of a loved one; 5 years to “get over” the death of a parent; and you never “get over” the death of a child. Is this true?

ANSWER: Part of the problem is the phrase “get over.” It is more accurate to say that you would never forget a child who had died, anymore than you would ever forget a parent or a loved one. Another part of the problem is one of those killer clichés we talked about, that time, of itself, is a recovery action. Although recovery from loss does take some time, it is the actions within time that lead to successful recovery.

Grieving Loss of Health?

Injury and illness are losses that may need grieving.

There are at least 43 losses which can produce the range of emotions we call grief. The long list includes:

  • Death of a loved one
  • Divorce or end of a relationships
  • Major financial changes
  • Loss of health

Grief is normal and natural, but many of the ideas we have been taught about dealing with grief are not helpful, for example:

  • Time heals all wounds
  • You must grieve alone
  • Be strong
  • Don’t feel bad
  • Replace the loss
  • Just keep busy

EFT for Sports Performance & Injury Recovery


No matter what sport you play; golf, tennis, baseball, basketball, football, hockey, soccer, track and field, or any other athletic endeavor there’s one thing for certain:

You would love to reach your full potential in the shortest time frame possible.

What if I told you that sports performance can be enhanced in just minutes a day using a simple technique that has been tested by professional and amateur athletes worldwide, with amazing results.

The technique I’m referring to is called Emotional Freedom Techniques or EFT.

10 Ways to Stay Motivated

New Year’s Resolutions are always made with the best intentions, but how many are actually kept? Apparently not most, according to experts. The following article gives some great tips on how to make resolutions (or set goals anytime of year) that are realistic and more likely to be successful.

Story Highlights78056493
  • Set smaller goals with smaller steps
  • Frame your goals positively
  • Get a resolutions buddy who can help you keep track of what you want to do
  • Be patient with yourself and don’t be overanxious

10 ways to get motivated for change in 2010

By Elizabeth Landau, CNN

Talking with Your Doctor

89973698If you have been injured or seriously ill you will inevitably find yourself sitting in the doctor’s office with a lot of questions. What often happens is we feel rushed or nervous and forget to ask or forget WHAT to ask. Here is a list of reminders that will help during those times when it is important to know all the facts before making any decisions.

How to Talk to Your Doctor

How do you talk to your doctor? Does he or she do all the talking while you do all the listening? Are you afraid to ask questions? Do you leave the office feeling like you just sat through a foreign language class?

Positive Coaching

Positive Coaching

Coaches need to read their athletes correctly and understand them for who they are.

– Dr. JoAnn Dahlkoetter

e00014939Unless you’re  a competitive athlete, chances are you have not had a “coach” since high school PE class. But you have probably had a boss, a neighbor, or a parent who made a big impression on you. Was that impression positive or negative? What about their interaction with you made it positive or negative? Would you have wanted it to be different? What would you do differently if you were in that position?

Mind-Body Training TeleCourse for Energy and Focus

Not a competitive athlete?  That’s okay!

EVERYONE can benefit from mental training to do your best in any situation.  Your “PERFORMING EDGE” is that feeling you get when you are doing your best, when you are “in the zone” mentally and physically. It could be while you’re exercising,  while doing your favorite hobby, or even while working on a project around the house or at your job.

What makes the difference between being “pretty good” at something and being “excellent”?  It’s just a matter of training your mind to “see yourself doing it right,” focusing on what’s happening now to eliminate distractions, and talking to yourself in a way that brings out your very best.

Using Positive Self-Talk to Conquer Any Goal

89370443Do you feel like you are always talking yourself out of success? As soon as you start to set goals for yourself, do you suddenly have nagging thoughts about how you aren’t up to the task or how you simply aren’t qualified to carry it through?

If you have ever experienced either situation, you need to change the way you respond to your inner dialogue. Instead of obeying your negative commands, you can use positive self-talk to counter the negativity and overcome nearly all anxious thoughts.

Sports Psychology – Not Just for Athletes Anymore

Sports Psychology Can be Used by “Regular People”

Part of my training as a certified coach has been to read and absorb a book called, Your Performing Edge: The Complete Mind-Body Guide for Excellence in Sports, Health and Life by Dr. JoAnn Dahlkoetter.  My goal from the very first chapter was to take the concepts used by athletes and sports coaches, and translate them for use by the “rest of us.”

Below is an article by Dr. JoAnn along with my take on how to use the “3 P’s,” which are the core of the Performing Edge Method, for helping people to heal and recovery from injury, surgery, or both.

Using Mental Training to Recover from Injury

People from all walks of life may at some point in their lives experience an accidental injury.  Trainers and coaches have been using some powerfully effective mental training tools to help athletes return to their sport, while the rest of us have probably only just heard of them.  The mental training tips listed in following article can be used by anyone who is experiencing a season of healing and recovery.  Just exchange any references to athletes and sports with activities related to physical therapy and rehabilitation.  Welcome to the exciting world of sports psychology!

Five Steps for Managing Depression

Take Charge of Your Depression in Five Simple Steps

Depression is one of the most common experiences in the United States today, but it doesn’t have to be YOUR experience.

Yes, it’s true that depression is ‘biochemical’, that it happens in your brain. And yes, it’s true that your brain processes change what you think and how you feel. And your brain processes change what you do and how you choose.

But luckily, what you think and how you feel, what you do and how you choose, also change the way your brain works! And that gives you power. You can manage, reduce, and even reverse your depression!

Here are some points of power that have been proven by research to change how your brain works. They rebuild healthy brain structure and healthy brain function. And when you choose to do these things, you don’t just change your brain. You also change your experience. You feel happier, more energetic, hopeful and free. You sleep better, and you’re more fun to be around! No, change won’t happen overnight. But when you use your power, when you tip the scales-the changes WILL happen!

#1: Exercise
I know. You can’t. You don’t have time, you don’t have a place, you hurt too much, and you just aren’t motivated. Yep, that’s depression talking! You can exercise at some level, and you gain power when you discover what that level is, and do it! The more you do, the more you can do, and your power grows. Aerobic exercise causes a wash of healing biochemicals throughout your brain and body, and it’s been shown to be as effective as an anti-depressant for many people. And the biochemical changes from exercise help your brain re-build. Exercise is one powerful way to change your brain.

#2: Thought Patterns
Automatic negative thoughts-ANTS! They dig ruts in your brain, so your thoughts just automatically slide into the same old patterns-negative, self-critical, hopeless. Stop! That doesn’t get you where you want to go! Find your affirmations, statements of worth and meaning, purpose and love in your life. Don’t have any? Then write some-it will be hard, but energizing. Nourish the little green shoots of love and acceptance that are struggling to grow. As you do, you will develop your power, and build hope. And at the same time, you’ll develop the healthy brain you need to enjoy your life.

#3: Meditation
When you meditate, you ‘turn on’ the well-being biochemicals in your brain, and let them wash away the damaging effects of stress biochemicals. Then the well-being biochemicals go to work rebuilding, soothing, growing healthy new neurons in your brain-and rebuilding health throughout your whole body. It’s like washing out your brain, and then nourishing it with a rich biochemical chicken soup! Don’t know how? Try one of the many resources you can find on the web, and check it out. Meditation is a gift to enrich your life-mind and brain, body and soul.

#4: Touch
In your heart, you know the power of touch. Caring, gentle, loving. What a wonderful way to change your brain! Yes, you can even pay for touch-with massage! Massage does change the biochemicals your body makes, and over time, it will begin to change your brain. But you don’t have to pay for touch. Embrace your child, sit and rock-kids eat this up! Snuggle with your dog, pet your cat, hug a friend. And do it every day, at least 5 times a day.

#5: Sleep techniques
You may already sleep all day. Or perhaps you CAN’T sleep at all! Either way, it’s true-depression changes your sleep patterns. But in this area, as in all the others, your choices also make changes, and you can make the choices that will get your sleep back on track. Healthy sleep choices are clear and easy to follow-and there are resources here on the web.

You’ll need to explore each of these areas, to learn more-changing your brain takes time and practice. But you want to learn, and you believe there’s help-that’s why you’re reading this article.

Keep it up. You are changing your brain!

Dr. Deborah Kukal is a licensed psychologist who has been teaching patients how to change their brains and change their lives for more than 10 years. She has engaged patients from virtually every walk of life in the successful and rewarding practice of health focused meditation.

Dr. Kukal’s Christian meditation CDs nourish your physical health and enrich your emotional life, as well as deepening your intimacy with the Lord.

Try a FREE guided Christian meditation by Dr. Kukal at her website, Learn to meditate and experience the healing joy of Christian meditation.

Seven Steps for Managing Anxiety

Seven Steps for Managing Anxiety

Have you ever been in a situation that brought on sweats, rapid heartbeat and shortness of breath? You probably weren’t having a heart attack but an anxiety attack.  If you suffer from anxiety disorders, learning to manage it is the first step to overcoming it.

Anxiety is characterized as extreme reactions to fearful situations.  When someone follows you into a dark alley, those anxious feelings of a racing heartbeat and sweaty palms gives way to heightened senses and a rush of adrenalin that can save your life.  This is the fight or flight syndrome.

In the case of frequent anxiety, the fearful feelings are dread of a particular situation and not the situation itself.  Getting caught in traffic can cause an anxiety attack over what might happen when you get to work late.  Starting a new job can bring on anxiety attacks.  You don’t know anyone and fear of that unknown can send you into a panic.

Everyone experiences panic or anxiety in small ways.  Like the fight or flight example, it can save your life.  In new situations, we get panicky but when the outcome we fear fails to materialize, the anxiety stops.  For someone with chronic anxiety, this is not the case.

Every situation that brings anxiety is not life-threatening.  More than likely it is an extremely stressful situation that has brought on the anxiety as a way of dealing with it.  Unchecked anxiety of this type can lead to depression.

If you suffer from anxiety attacks on occasion or a more frequent anxiety disorder, there are steps you can take to keep your anxiety under control.

1. See a professional.  This is always a good first step.  Self-diagnosis of any type of physical or mental condition is unwise and can be dangerous.  A professional psychologist can help you understand your anxiety and prescribe medication or other effective techniques.

2. Get a good night’s sleep.  During the sleep cycle, your body repairs itself.  You feel more rested after several hours of restorative sleep, reaching the REM stage.  Most people need eight hours a night which varies within an hour or two each way.

3. Exercise on a consistent basis.  Exercise helps you to use oxygen more efficiently.  It helps to get more oxygen to the brain.  It also increases focus which may help you see solutions to problems rather than simply worrying about them.

4. Meditate.  Meditation is more than chanting mantras.  Yoga is an exercise that involves quieting the mind and controlling your breathing.  Simple mediation such as taking 5 minutes to clear your mind everyday can work wonders in the fight against anxiety.

5. Manage the worry.  When you feel your pulse start to quicken, count backwards from ten.  As you count, focus on the situation.  What has actually happened? Resist the urge to read anything more into the situation.

6. Don’t use alcohol.  You might think that the glass of wine is relaxing your tension but alcohol is a depressant.  In anxious situations you could rely too heavily on it and gain another problem in the process.

7. Find some relaxing activities.  Stress can rob you of your energy.  On a regular basis, do something you like such as gardening, painting, reading or listening to music.

Anxiety can come into your life at any time.  It’s normal.  When the anxiety becomes frequent you could be at risk for more serious conditions.  If you feel your anxiety is starting to take over your life or increasingly causing you problems, seek professional help immediately.  There is no need to suffer this terrible condition in silence.

What Is Life Coaching?

What Exactly is Life Coaching, Anyway?

When was the last time you had someone focus entirely on you – to help you get what you really want?

A trained life coach will help you define and reach your goals in every area of your life.

Here’s what a life coach can do for you:

•  A trained professional life coach helps you find focus, identify your goals, track your progress, and stay motivated along the way.

•  A life coach helps keep you on track – not just with your long-range goals, but with your monthly, weekly, and daily goals.

Here’s why many people are using a professional life coach:

•  When you have a professionally trained life coach working with you, you have a trained support coach – someone who knows what to do, knows how to guide you – and stays with you, helping you get through the obstacles, and reach your goals.

•  Your life coach is a mentor, a guide, and a motivator – giving you objective feedback, encouragement, and non-stop support.

These are some of the benefits you’ll get from working with a professional life coach:

•  You’ll have a trained professional focusing completely on you – and what you want to achieve.

•  You’ll have help identifying what you really want, in every important area of your life, and you’ll have help getting it.

•  You’ll get assistance, not just now and then – you’ll have help week after week.

•  You’ll have help finding your focus, creating the right attitude and the right actions, overcoming obstacles, tracking your progress, and staying motivated.

Here’s how life coaching works:

•  You’ll meet once a week, usually by phone, for a one-on-one conference, usually 30-45 minutes a session.  In each phone conference you’ll plan and review together each of your “focus goals” and action steps.

•  In each session, you’ll also receive support and guidance in creating the righ attitudes and motivations in the areas that you want to work on most.

•  In addition to the weekly phone conferences, you’ll also communicate by email – so you’ll have help during the week preparing for each session.

Here’s how you can find out if life coaching is for you:

Contact me to schedule a free consultation!

I appreciate referrals!  If you know anyone who might like to know more about coaching please send them to my website:

Thank you, and I look forward to working with you!


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Clients are Saying…

"Sue was tremendously helpful for me in recovering emotionally from injury. A lifelong athlete, I felt devastated after a knee injury which prevented me from participating in my favorite activities. Sue helped me identify the deeper issues behind this loss, which was critical for my being able to address them and begin the emotional healing process. Sue is an excellent listener and was able to gently guide and encourage me along this path."
-K.S., Private Coaching Client

"Doing meditation and breathing and thinking through the end result was extremely helpful. It put me at ease and I was able to sleep through the night before and relax before I went into the operating room."
- M.B., Prepare for Surgery Client

"Sue did a really good job of making us feel comfortable with the whole process. Very patient with us if we needed more guidance.”
- B.M., Group Coaching Client

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