Northwest Ohio Massage Therapy

I recently started researching the concept of the power of 1%. One of the biggest differentiators between great businesses, leaders, athletes, and every day people is that the great ones keep improving. They keep evolving thier every day lives and making them 1% better, over and over. Focusing on what works in life and making small changes, improving every day by 1%...day after day...leads to compounded results in the long run.

Here are 20 Micro Habits that you can make to change your life...for the better.

1. Drink a glass of water as soon as you wake up in the morning.

2. Make your bed as soon as you get out of bed.

3. Write down three things you're grateful for each day.

4. Take a few deep breaths before you start your work day.

5. Spend five minutes meditating or doing mindfulness exercises. This one is a game changer!

6. Set a goal for the day, even if it's a small one.

7. Do one thing each day that makes YOU happy.

8.Take a 15-30 minute walk, or stroll, or skip each day. Don't have time for 30 minutes straight? Take 3 - 10 minute walks...it all adds up!!

9. Read 10 - 15 minutes before bed. Make it a personal development book and think about the possibilities. Need suggestions?? Let me know...I love a good personal development book!!

10. Turn off electric devices 30 minutes before bed.

11. Spend 5 - 10 minutes stretching in the morning.

12. Listen to a podccast or audiobook during your commute.

13. Smile at yourself in the mirror. Really SMILE!! While you are at it tell yourself that you are beautiful....handsome...amazing!!

14. Call or text a friend of family member to check in.

15. Practice good posture throughout the day.

16. Write down your to-do list for the day or next day.

17. Take a few moments to reflect on your day before going to bed. What was the best part? What could you have done better?

18. Practice saying "No!" to things that don't align with youer goals or values.

19. Spend 10 -15 minutes decluttering or organizing a small space like a drawer or cabinet.

20. Practice a random act of kindness for someone.

Small habit changes can create HUGE results in the well being of our every day lives. What habits will you adopt? I've printed off the list and committed to all of them for the month of October...who is with me??

Be well...and stay healthy!!

I’ve got a last minute cancellation for Tuesday, April 18 @ 2:45!!!

Who wants to gift themselves a little rest and relaxation?

Give me a call or text at 419/783-7923

In this new year, I hope you live louder.

I hope you laugh more. I hope you sing at the top of your lungs. I hope you drive with the windows down and let the wind rustle through your hair (wait a bit on this one though....it's cold out there!) I hope you hug. I hope you kiss. I hope you surround yourself with people who make you feel ALIVE! I hope you become the type of person that brings good energy wherever you go, and the type of person people want to be around. I hope you speak what's on your mind, that you raise your voice for injustice, that you tell others that you love them, instead of waiting until it's too late. I hope you live louder, shine brighter.

This is your year!

New adventures are around the corner....Make way for 2021. From our house to yours....have a safe and happy New Year!!

May the true spirit of Christmas fill your heart with love, peace and joy.

If anything, this crazy year has made us all slow down and really focus on what is important. Take time today to express your gratitude.....there is so much out there to be thankful for.

Happy Thanksgiving Everyone.....stay safe and stay healthy!

We ALL can learn from the legend of the 4 minute mile…
The experts said it couldn’t be done….

According to legend, it was said for years that the human body was simply not capable of a 4-minute mile. It wasn’t just dangerous; it was IMPOSSIBLE.

In the 1940’s, the mile record was pushed to 4:01, where it stood for NINE YEARS, as runners struggled with the idea that, just maybe, the experts had it right. Perhaps the human body had reached its limit.

Then….the breakthrough…

On May 6, 1954, Roger Bannister broke the 4-minute barrier, running the distance in 3:59.4. As part of his training, he relentlessly VISUALIZED the achievement in order to create a sense of certainty in his mind and body.

Barely a year after Bannister’s accomplishment, someone else ran a mile in under 4 minutes. Then some more runners did and then….some more. Now, it’s almost routine. Even strong high-schoolers today run 4-minute miles.

What does this mean for us?

I don’t know about you, but for me, a 4-minute mile is probably not in the cards – I’m more of a jogger…But, that’s not the point. The point is this: It took a sense of extreme certainty for Roger Bannister to do what was considered un-doable. He alone was able to create that certainty in himself without seeing any proof that it could be done.

But once he crashed through that barrier, the rest of the world saw that it was possible, and the previous record that had stood for NINE YEARS was broken routinely.

Some call it the Law of Attraction, scientists call it the reticular activating system (RAS). What is that?

When you become certain of something, when every part of your makeup believes it because you focus on it every single day, something “magical” happens. We have a system in our bodies called the reticular activating system (RAS) that helps our brains decide what information to focus on and what to delete.

When you have a clearly-defined purpose, a mission, and when you live every moment in a state of certainty that you’ll achieve it, you influence what your RAS filters out and what lights it up. As a result, you pay special attention to things that help you achieve what you’re after, things you otherwise would have never noticed.

I’ve never been much of a runner. I grew up a swimmer. Ask me to swim a mile and I’d say “Heck yes, let’s do this!” Ask me to run a mile and I literally would laugh. My body wasn’t programmed to be a runner. I had always lived in the water. But then after college, I dated someone who was a runner and he told me that he could teach me to run – and he did. I was very comfortable hanging out in that 5k range. But one day a client of mine challenged me to run a marathon…Say what?!?!? He said that he would create a training plan for me, workout with me and support me through the process. 6 months later, I completed my first marathon. He believed in me…he convinced me that it was possible!!

Where could you use a little certainty? What would it take, short of proof, to make you believe? I can help...

Northwest Ohio Massage Therapy
419-591-8024

Have you ever tried to use willpower to break bad habits and form new ones? "I can lose these last 10 lbs if I stop eating carbs," or "I will use willpower to stop smoking."

This usually doesn't work and here's why.....

Willpower is controlled by a part of the brain called the orbitofrontal cortex (part of the frontal lobe located in the front of the brain).

If I say to you, "Don't think of a pink elephant," What are you most likely to do? Think of a pink elephant of course (Yah, the graphic helps too!)

Therefore, when you think to yourself, "don't eat bread," you will want to eat the bread. Before you know it, you are giving into the bread and thinking of yourself in a negative way for not having the willpower to say "NO." Depriving yourself only leads to "pink elephant thinking," which in the long term, does not get you any closer to achieving your goals.

INSTEAD...what needs to happen ins that new, good habits need to be formed by changing beliefs, values and expectations at the unconscious level. This happens by improving your ability to identify a negative behavior, emotion or thought before it actually takes place.....

This is where I can help!! If you have been struggling with bad habits give me a call. We can chat...I can tell you about the process of changing limiting beliefs, building motivation, and releasing negative emotions.

I look forward to hearing from you!

Northwest Ohio Massage Therapy
419-591-8024

A big shout out......WHOOT WHOOT...... to all of you who have been patiently waiting for me to get back to hands on work.....I am so grateful for your love and understanding!

I'll be opening back up... doing hands on work starting October 1st. My hours are going to be a little different....they will be Monday, Tuesday, Thursday and Friday from 10 a.m - 5 p.m. If you haven't gotten on the schedule and want to do so....please shoot me a text and we will take care of that ASAP....419-591-8024.

I have missed you all soooooooooo much (that is no exaggeration!!) But, I'm so grateful for the time that I got to spend with my grandmother....the time that I had to study and learn new skills that can help my clients, family and friends....AND the time that I had to slow down and truly appreciate all of the little things that are so very important to me.

I love you....I have missed you....and I can't wait to see you back on my table....

Until then...be safe....and be well!!