Category Archives: Wellness

My 6 Areas of Reflection from 2016 (with My Humorous Wisecracks), My Oath for 2017, and My Goal Setting Technique

“If I speak of myself in different ways, that is because I look at myself in different ways.”
Michel de Montaigne, The Complete Essays

My 2016 experience was a mixture of good and bad habits plus good and bad events. Here’s the summation in my quirky quips.

  1. Bad habit: “My money is funny.”
  2. Good habit: “As a matter of fact, my meal game is ‘tight’”
  3. Good habit & Bad experience: “A body in motion, stays in motion – unless that body has been in an accident.”
  4. Bad habit: “My messy mind.”
  5. Bad habit: “I need to move from stalemate (no one wins) to checkmate (I got the king)”
  6. Good experience: “My mission is to lay bricks and to build bridges for a changed life, for you and me.”

“Learning without reflection is a waste. Reflection without learning is dangerous.”
Confucius

A Look Back to The Start of 2016

I kicked-off 2016, using the technique below with my accountability allies (aka the “Goal Digging Gals”) to strive for victory in achieving my goals. The overarching aim of our technique — is to size the goals into small tangible chunks for success in a three-month period.

The “Goal Digging Gals” Technique

  1. Write down three goals to accomplish in the quarter
  2. Share goals with accountability allies
  3. Review goals, repeatedly
  4. Report out periodic updates
  5. Receive feedback
  6. Revise as necessary
  7. Repeat = Missed goals + New goals

2016 Midyear Assessment

During my 2016 midyear assessment, I was frustrated with the characteristics of my goals, yielding small personal results. My successes were resulting from my goals being anchored in the safe place of certainty. My low-grade achievement was in effect, maintaining a sustainable life. My goals were primarily a maintenance plan for my ego. Thus, I was sabotaging my soul and maintaining an ecosystem for sustainable living.

My 2016 goals started off narrow in scope (sustainable goals), and consequently, my goals did not encourage the expanded vision that my soul was conjuring up. I decided it was time to “level up” (stretch) my quarterly goals to enrich my life in meaningful ways.

The lesson. My goals should consist of:

  • Sustainable Goals support the state of “what is”
  • On the Edge Goals support a hybrid state of “what is” and “what is possible”
  • Stretch goals support the state of “what is possible”

goalmix_3january2017

Ecosystem, Sustainable, Mummies Are Uncommon Words Used for Goal Setting

Let’s talk about the words sustainable for a moment. The definition of sustainable is to support “what is.” Previously, I mentioned my goals were “maintaining an ecosystem for sustainable living,” which refers to the perseveration of my existing state. How can this be bad — you ask? I’ll answer that question with an analogy. When a dead body is mummified; the body is preserved in its current state, to keep it intact and to prevent further deterioration from occurring. However, in this state, life expansion ceases to happen. Similarly, sustainable goals will keep the “what is” intact and not facilitate life expansion. Sustainable goals, doesn’t change a life — it maintains your current life state. Now let’s add a layer to this thinking. The process of achieving goals should be sustainable. That is, the technique used to reach our goals should be viable and be easily continued. (Refer to the ‘Goal Digging Gals’ technique cited earlier in this story)

My 6 Areas of Reflection from 2016

My 2016 reflection story explores my habits and experiences in six areas: Money, Meals, Motion, Mind, Mate, and Mission.

Money

“Do not be obsessed with expensive things. Instead, be obsessed with excellence.
Things don’t make you excellent. However, excellence will make you expensive.”
Janna Cachola

At the start of 2016, I met with my financial planner to get a handle on my finances. Keep in mind; this was a carryover 2015 goal (quarter-over-quarter). After meeting with him, I reluctantly changed my approach and thinking to improve my financial health. Instead of maximizing my savings, the goal was to annihilate, yes destroy my consumer debt. I had some sustainable successes in 2015 and 2016 with paying down my consumer debt lines. However, I always fell short with the annihilation of my entire consumer debt portfolio.

“Hell is full of good meanings, but Heaven is full of good works.”

Ok, I am not blameless. I cheated on my finances. I snuck around spending on my debit cards to avoid purchasing on my credit cards. Smart, right? (rhetorical) The effect. I had little to no money left over to be aggressive with paying down my outstanding consumer credit balances. Now, I want a divorce from my consumer debt (it’s been many years in the making). And because of my bad money habits, I finished 2016, not like a budget pro, but as a defeated debtor, a busted borrower, a credit chump (let me have my moment of self-pity). What does this mean for 2017? I am carrying, an unsuitable bag of debt into 2017. I must stop playing budget bingo with my dollar bills and resist this down payment democracy fueled by credit’s capitalism. The Struggle. Some lessons take longer to learn.

Meals

Consuming green leafy matter in abundance is a priority for me. Especially, as I am approaching, a half of century walking the grounds of mother earth. I have been green juicing since 2006, and in the year of 2016, I leveled up my commitment to juicing to 5 days a week — Monday through Friday.

Let me take you through my progression. I began 2016, juicing two days a week, mid-year I increased it to 3.5 days per week and during the summer, I upped my weekly ante to 5 green juice days. I’ve also modified what I eat during that period, which pairs nicely for my clean eating lifestyle (for most of the time — continue reading).

I’ve implemented a standardized meal system which consists of, mainly: raw broccoli, cauliflower, tortilla chips, a dip of my choice and seasonal fruits. Not to be left out, eggs, when I can get to the Union Square Farmer’s Market on Saturday mornings. The effect. My five day a week clean eating habit has got me on a healthy high. Because ‘on a regular,’ I ingest (& eliminate) some ‘real-good’ green shrubbery. (Gulp. Gulp. Pass. Most people, respectfully pass on my green juice generosity. I don’t take it too personally.) In other related news, my Kangaroo pouch is shrinking because of my healthy meal habits. What does this mean for 2017? My formed and fortified routines are building a body of work; I continue to be proud of. The Struggle: Remember, you read, I eat clean five days a week. What about Saturdays & Sundays? The remaining two days, I reward myself, by eating, whatever the hell I like. Which means, in most cases, I squander my health currency on my sugar cravings. No Bueno.

Motion

“Commitment is a promise to a cause. Being non-committal is a promise to catastrophe.”
Craig D. Lounsbrough

Since 2012, I’ve worked out on a consistent basis. In 2014, I tumbled into a new routine and integrated strength training into my movement mix. Before that, I was a Cardio Chica. Engaging in long cardio routines. After experiencing the benefits of High-intensity interval training (HIIT), my philosophy has moved to quality over quantity, and lengthy cardio routines are for Henrietta, the hamster.

In unfortunate news, my four days a week fitness routine was stopped due to a car accident I was in, July 2016. Up until the car accident — I did not fully understand how monumental exercise and movement were to my overall existence. Initially, I thought of exercise on a monochromatic spectrum; benefitting only my body. Following the crash, I now think of exercise on a mosaic spectrum; benefitting not only my body but my mind, too. The effect. I was in a funk because I couldn’t move the way I was accustomed to and I was experiencing intermittent pain. And morsels of my mind were slowly chipping away, because of my motionlessness state. What does this mean for 2017? My treatment plan concluded right before Thanksgiving 2016 and I am back to my ‘badassery’ behavior in the gym. My body and mind are better because of my pivot back to my formed and fortified fitness routine. The Struggle: I am weak. However, I continue to push through my physical and mental states of discomfort to complete my entire fitness routines.

Mind

“Don’t worry. You’ll find your message in your mess.”
Richie Norton

Mastering my thoughts has been a series of sporadic starts and stops to create stillness in my inner and outer ecosystems. In other words, it’s been a struggle. I constantly retreat in the unsafe space of mind during times of confusion, challenges, conflicts, and chaos. Warning label. My mind is unsafe because I lack control over it. The parroted fables and fairy tales I tell myself are just not true. These repetitive tales my mind peddles, I labor to resist. My mind yearns for constant stimulation — fact, or fiction. The effect. These fear-based mind patterns I harbor are buried deep within. Resulting in, a mind maze of messiness. My previous, avoidance tactics and “do-nothing attitude” are not the behaviors that support a changed life. What does this mean for 2017? I am dealing with my head issues, head on (pun intended). I need to crack the code to my cranium patterns. The thoughts that no longer serve me or others must be flushed out (like sh*t in a toilet bowl). I will no longer carry this weight. To that end, I have a yearly subscription to Headspace, to form and fortify the routine of daily meditation and train my mind for better life outcomes. Getting my mind right is the goal. I must create new circuitry currents in my cranium. The Struggle. I must stop the behavior of brushing dirt under the rug. All this does is hide the mucky brain buildup. I need to deal and feel my way to freeing my mind from fear. Yup, agency over my mind is a challenge.

Mate

Ever since I can remember, my dreams have been filled with desires of experiencing life with a mate. The Effect. My mate mishaps are surely connected to my messy mind. What does this mean for 2017? I am tidying up my mind to let go of fear-based fables to free up space for faith-based thinking and living. Hence, my prince charming is on a chariot coming my way. My heart’s ode to the universe of love.

Mirror, mirror on the wall

Why is my prince charming coming at the speed of a crawl?

Is it due to his high cholesterol?

As I work through my muck,

I believe my fairy godmother will send me a hunk

Thank you, in advance,

For the chance to dance with romance.

Faithfully yours, Rochelle

The Struggle: Letting go of years of stinking thinking ain’t easy.

Mission

This is the part of the story, where I leveled up my goals. The summer of 2016, I embarked on a journey in pursuit of my mission to create content comprising of my experiences, my self-discovery, and my behavioral experiments to share with the world, in hopes that you and I may be inspired informed and entertained. The decision to be a consistent creator of content has cleared the way for my changed life.

“Your greatest self has been waiting your whole life; don’t make it wait any longer.”
Steve Maraboli, Life, the Truth, and Being Free

What does this look like in 2017?

I am co-creating with one of my allies (Lisa Deveaux) from the famous ‘Goal Digging Gals’ group (you’ve heard of us by now). We will chronicle our stories to be shared in the following formats:

  • A podcast program
  • A book

The Lesson: Sustainable goals, doesn’t change a life – it maintains a life. The Struggle: What I know to be true, every grand idea and grand intention are not without the perils of disappoint, setbacks and failures. The key. (I am preaching to myself)

Master the art of consistency.

In other words, during confusion, challenges, conflicts and chaos, the production process of creation should continue and not cease. (Self-responds) This is easier said than done.

My Oath

My commitment is to give, my all, and my best efforts to the integrated segments of my life as I have shared in this story, my story. So, that, when the bell strikes 2018, I would not have misused the gift of 365 days of my life in 2017 by staying the same, I would have created a changed life.

Join me in creating a changed life. Share with me, how you plan to change in 2017.

Please read my other written work.

Until the next time – I adore you for reading my blog,

blogrochellesignature_18october2016

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3 times when having ‘dirty’ breath is good for those around you

“Sir, I had thought all men breath had smelled so”.The 48 Laws of Power by Robert Greene

Today, I had the usual for lunch — my green juice tonic. After guzzling down my lunch, I walk the mazed pathway to my cubicle. Before arriving to my seat, I am signaled in mid-gait and questioned about a technical glitch from a team member. I abruptly, did a little pirouette twirl from my runway walk to address his earthly concern. I am standing outside his domain, separated by his cubicle fencing. I respond with the data I have around the systemic known issue. After I spew all the ‘dirt’ I have — I then stop talking to give him time to digest my words.

My co-worker responds “Do you smell dirt”?

I reply “What do you mean by dirt? There is no wrongdoing involved. The code is broken”.

He replies, “No. Dirt. Soil. Don’t you smell it”?

My muddled mind struggles to process his words. “Is he referring to the dirt from the earth”? At that point, a floodlight of sun clears the cache in my brain and I am reminded today’s green juice was actually my red juice. My Bordeaux juice. My juice of the earth which consists of beets primarily and other secondary vegetation.

Still not certain it was my lunch he was smelling, I neighborly step inside his cubicle entryway. I need more data that the lawn smell is coming from me. My distance is HR approved. I lean in and begin talking. He leans back.

badbreathimage_4november2016

He is now talking in exclamations “What did you have for lunch”!?

I reply in green juice jargon. “Bordeaux juice”.

Him “What the heck is Bordeaux juice”?

Me: “Green juice with beets. And for the record my breath doesn’t smell like dirt”.

Him gasping for air “Yes, it does”.

Me: “My breath is nutrient dense for the record. Your casual sense of smell doesn’t know perfectly PH balanced breath when it’s slaying you in the face”.

Him: “What I know is your breath is an occupational hazard”.

Me: “I’m doing my part by spreading health one breath at a time.”

We laugh. I offer him what’s left of my juice. He adamantly declines. I return to my seat with my good vibrations intact. I put my hand up against my mouth and blow a few times. To me, my breath smells fine. I pop a piece of gum in my mouth for special effect.

3 times when having ‘dirty’ breath after consuming green juice is good for those around you.

  1. The spread of wellness.Sharing green juice by any means necessary is a win for all.
  2. Cleaner air.‘Dirty’ breath from green juice may detoxify the surrounding airspace and spark brain activity in others.
  3. Lower health care costs.‘Dirty’ breath resulting from consistent green juicing sows the seeds of improved health outcomes which may cause the pool of health care costs to go earthward.

******

Until the next time – I adore you for reading my blog,

blogrochellesignature_18october2016

 

12 Sleep Strategies for an Improved Life

I gave a talk last month on Healthy Hack Tips. The tips I shared, were pulled out of my toolbox of practice like a magician pulls a rabbit out of a hat. Sleep was second on my list as an actionable item for each Beauty to re-consider as a tangible part of her self-care routine.

sleepimage_31october2016

Sleep deprivation is romanticized in our culture. Like you, I have participated in this culture of sleep deficiency. I was the poster child for team no-sleep. In my investment banking days, I coined the phrase “Sleep is for Suckers.” I have laid to rest that way of thinking. My nightly goal is to win at sleep. It’s no longer a badge of honor to be sleep deprived.

The Caffeine Conundrum

It’s time to reset your alarm to prioritize good sleep over caffeine. Percolate on this — sleep and exercise are important factors for good cognitive health. Good sleep improves the brain’s performance and aids in the aging process. Sleep cleans the brain’s cache, improves memory and bolsters creativity.

For example, if your morning coffee receipt is greater than the hours you’ve slept last night, you are adding wealth value to the coffee company and subtracting health value from your existence by your sleepy ways.

sleepequation_31october2016

Sleep is selfish, natural & healthy. A good night’s sleep is one of the best ways to be selfless to your body.

Sleepy Brain Teaser

Sleep sweeps the brain of stuff and spruces up your marbles to stockpile new material.

Sweetie, let’s see if your brain is awake reading this story. Choose the one common word to associate to each word on the following list.

sleepgame_31october2016

How did you do Sweetheart with this sleepy brain teaser? I bet you were distracted by that nagging Sweet Tooth.

Sleep Intelligence for Improved Sleep

I am intentional about how much sleep I get each night in order to wake up energized. For instance, if I need to get up at 5am, I’ll target a 9pm bedtime. My optimal sleep duration is around 8 hours each night. This number is different for each of us. One way to measure this for yourself is to observe your sleep patterns over a 30-day period. Track the days you wake-up refreshed and lifted by calculating the quantity of optimal hours slept by the number of optimal nights slept. Use that number as your baseline — your sleep standard.

sleepstandard_31october2016

Record your sleep habits over the next 30, 60 or 90 days. Healthy sleeping habits makes for happy days.

Consider the following strategies to start a sleep revolution in your life.

12 sleep Strategies for an Improved Life

Start Slow. Plan for an extra 20 minutes of sleep each night and build from there.

  1. Start Slow. Plan for an extra 20 minutes of sleep each night and build from there.
  2. Sleep Smart. Wake-up and bed down the same time each night.
  3. Power down. Climb into bed 90 minutes before your sleep time. (Adjust the suggested minutes based on your social media/internet consumption.)
  4. Set your alarm an hour before you need to wake up. There is something so delicious about snoozing.
  5. Blinded by the light. Blue light disrupts sleep at night. Filter blue light out with a screen protector or with an application for your device.
  6. Sound off. Silence your hand held devices before bedtime. If you need to allow important communication to sound through use an application for your device or the device settings.
  7. Get a few Z’s. Power nap to power through your day. Nap for 20 or 90 minute increments between 1pm-3pm.
  8. Partner-up. There is something darkly poetic about yawning in unison with a person or your pet dog.
  9. No. No. No. Nix Java Joe after 12 noon. The aim is to build up sufficient sleep pressure to fall asleep quickly at bedtime.
  10. Be extreme. Wake-up at 4am each morning with planned activities to accomplish for 30 days to trigger new sleeping habits.
  11. Sheet music. Your bedding should excite your senses and create a harmony between your body & soul. Take note and level up.
  12. Sleep is served. With Happy Endings.

****

Until the next time – I adore you for reading my blog,

blogrochellesignature_18october2016

Green juice, the accidental poop and how to get a guy to like you

One autumn evening my neighbor invites me to his home for a working dinner to support our efforts as board members for our local Y.

I start most days juicing a bunch of leafy green matter. On this day, my 36 oz. tonic consists of collard greens, ginger, garlic, cilantro and lemon. After preparing my green juice, I take the tonic straight. Head back. Glass up. No chaser. 

In conquest, I beat my chest with my fists. Affirming my “gutsiness.”

I clean up and start my day in my office nook. I’m focused. And accomplishing much shit. (Pun intended)

Midday, my gut is feeling rebellious. I brush it off. This is par for the course for me, when juicing. I’m distracted. I switch thoughts. “Holy, crap.”

Customarily, I extinguish arrestingly violent burst of gaseous air from my butt. Statistically, today should be no different. Like most gambling outcomes, my streak was coming to an end. At first, I was in disbelief. Bewildered. “Oh, crap.”

I arrive at my neighbor’s home to a culinary photo shoot that is winding down. His home is the lifestyles of the-better-and-better. He has a chef’s kitchen with a long island. Scattered about are culinary delights which includes smoothies. I’m chatting up the guys — my neighbor, his boyfriend — the chef and the photographer. The chef is sharing the details of the photo shoot and hyping his culinary skills. I’m curious. I ask to taste a smoothie perched on the counter. In response, the chef cultures me on professional food photography and how the dishes are made for photo taking and not for eating. So, by drinking one of the smoothies my stomach would become upset.

In knee jerk reaction, I defend my gritty gut. With my chest puffed out, I start off strong. Hyping my green juicing habits. I end the story with my “leaky gut” passing a glob of poop instead of gas.

We laugh, eat and days later my neighbor reaches out to me to share the photographer’s interest.

My advice on how to get a guy to like you:

  • Share your stories, embarrassing or not — it makes you interesting
  • Your story should be abutting to the conversation. Don’t talk about the time your dog chewed your Jimmy Choo shoes, if it is unrelated to the banter at hand
  • Drink green juice. It will keep you healthy and you will have a butt load of stories to share
  • Lastly, talk shit! Guys love that.

****

Until the next time – I adore you for reading my blog,

blogrochellesignature_18october2016

A Beautiful Day in the Neighborhood

Today was such a beautiful day in the neighborhood. For me, I would say today was support your local Asian-American business day. First, I went to the dentist to get my teeth cleaned. My dentist is a young Asian-American man – I’ve been going to for over a year, now. The office is clean and the technology/instruments he uses are current and not circa 1970 models, like my previous dentist. Next up, I went to get a massage in the ghetto of Chinatown tucked away in this small clean, peaceful place located in a traditional Chinese herbal pharmacy. “Linda” is the massage therapist, she is not proficient in English, however she gives a good Tui Na massage – I’ve been going to her for over 2 years now. After the massage, I walked to the “Village” experiencing the sun, sights and sounds along the way. Then I strolled to Soho to window shop and salivate over the items I want — however cannot have. I arrived home and this is what I posted to my Facebook status…

Digital Ghetto

This ‘digital ghetto’ I live in isolates me from being connected and being present
The opportunity to interact and be at hand with real people and the real world has been replaced with this new reality I’ve been sold.
Why visit with neighbors?
When being on-line with them is so much fun.
This ghetto that I live in-
Is a manufactured environment that isolates me from my community and the Sun
.
I don’t know about you?
I for one, will stick with the possibilities of real life
and live in my real-life ghetto that I’ve been sold.

–Adapted from Rochelle’s thoughts 😮


Until the next time – I adore you for reading my blog,


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I Got My Mojo Back!

I’ve been sluggish for the past few weeks. I have not been motivated to work-out my body! Now-a-days, exercise is a constant part of my routine to maintain an optimal existence. So for the past few weeks, I’ve mediated and prayed to jump start my momentum! Well, today was that day – I woke-up inspired to go to the YMCA. As a result of my manifestation, I had a good work-out to get my rear in gear! I am so grateful! I feel so good when I work-out!

My motto is: Go hard or go home! Motto 2: Exercise does a body good!

On deck soonKickboxing and the Brooklyn Bridge Boot-camp!


Until the next time – I adore you for reading my blog,


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BMindful

Lately, I have been in a steady continuum of thoughts. Which is fine, I guess. However, I feel there is a lack of discipline with my relationship with my mind. When I am in engagement with other people, I am at my best of surrendering to the present moment. The challenge becomes, when in the quiet moments I retreat to my thoughts, which for me is a great place to be – however, I have to be mindful my mind is hungry for more stimulus, more food for thought, and because of that I am in constant thought. I know what I have to do (it’s just the discipline of doing it), I have to surrender my thoughts to the universe and be fully conscious of the present moment when I am “All by Myself“.


The mind is the aspect of intellect and consciousness experienced as combinations of thought, perception, memory, emotion, will and imagination, including all unconscious cognitive processes. The term is often used to refer, by implication, to the thought processes of reason. The Mind manifests itself subjectively as a stream of consciousness.

The mind is frequently synonymous with thought: the private conversation with ourselves that we carry on “inside our heads.” Thus we “make up our minds,” “change our minds” or are “of two minds” about something. One of the key attributes of the mind in this sense is that it is a private sphere to which no one but the owner has access. No one else can “know our mind.” They can only interpret what we consciously or unconsciously communicate.

Until the next time – I adore you for reading my blog,


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