So, on Friday I talked about my journey into the Discipline of Discomfort and my desire to push through the uncomfortable barriers in my life that are keeping me stuck.

Now, if you’re like me, and a bit of a “Type A” personality combined with ADD you will have a list a mile long of things that need to change in your life, or things you want to push through. Tackling them all at once (as we tend to do in the first week of January…) is only going to get you frustrated.

I like to try to add one thing per week, but even that is overwhelming and I burn out too quickly. Right after the New Year I came across Chris Brogan’s blog post “My 3 Words for 2012” and he mentioned a personal trainer named Jackie from Fitarella.com who uses a concept called “12 in 12″. Every month you pick one thing that you’re going to do consistently for 30 days. At the end of the 30 days you decide if you’ll continue or not. Regardless of the decision on that first item, you add a second item to work on in the next 30 days. Check out the blog post to get more detail.

The main area that is frustrating the heck out of me is the weight that refuses to budge, regardless of the diet, exercise, or magic potions I might try. SO unbelievably discouraging. If you can’t lose weight walking 100+km a week, while eating a healthy diet, there really is little hope. Currently I have the cold/cough from hell that refuses to let go, so my options are somewhat limited here as well. However, last month I began a program of supplementation/cleansing that I’m hoping will boost my energy and help me sleep better. I’ve been pretty faithful with that. The first two weeks of January have been about healing this blasted cold/cough, but I’ve also been doing some research into programs that will help me get fit and lose the weight without stressing my daily schedule too much.

Several years ago I found Zna Trainer and found her stuff very interesting and backed by a huge amount of science. It’s pretty weird, though, and is based on some rather odd breathing practices. It’s only 5-10 minutes a day and the results seem pretty astounding. I spent about an hour chatting with her on Facebook and then spent more time exploring her site and some of the success stories, and then 15 minutes working on figuring out the O2 exercises which are unbelievably powerful. Just the O2 Breathing exercises alone gave me a full abdominal and facial workout! I will feel this tomorrow.

So, between now and the end of January I’m going to do her O2 exercises every morning for 5 minutes. In February, my intention is to start back with my walking, which is nearly impossible right now with the combination of this cough and the cold weather. Hopefully by the end of January, the cough will be history!!

Why not join me? Pick one thing you’re going to do between now and the end of January, every day, faithfully, regardless. Post below what that is, and we’ll motivate each other!

Make it a great day!

Darlene

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Who is Darlene Hull? Click here: www.darlenehull.com to find out!

So, the new year has begun. How are all those resolutions you set? Are you succeeding with any of them?

It’s difficult to succeed in making healthier choices in life. We all know we need to slow down, eat better, exercise more, spend more time with God and our families. Yes, it’s all there in black and white in our heads, but it’s just so hard to walk those choices out.

Over the years as my desperation to change has risen to a fever pitch, I’ve learned a few tricks that have helped me, so I thought I’d share them here in the hopes that they’ll help you, too.

1. One habit at a time – I know your list is long, but choose one habit at a time. If you try to tackle them all, you’ll fail at them all. If you tackle one at a time, you’ll master the ones you work on.
2. Keep it Small – Reduce your goal to the smallest possible steps and tackle one small step per week.

So, here are some ideas you might try:

Getting in shape: Let me suggest that you buy a pedometer instead of a gym membership. Measure your steps normally for a week, find your daily average, and increase that daily average the next week by 100 steps. Continue to increase your daily average week by week. When you’re up to a couple thousand add an easy, refreshing 10-minute walk. Increase the walk by 10 minutes every month. Once you hit 60 minutes, increase your speed.

Eating better: Don’t buy the latest diet book, simply start breakfast with a selection of fresh fruit, begin lunch with a bowl of vegetable soup (broth based) and dinner with a large tossed salad. Each week drink one more glass of water a day until you’ve reached a minimum of 8 glasses. Once you’ve mastered that, start eliminating the bad stuff – but keep one day a week as a splurge day.

Spending more time with my family: Instead of instigating something like a family night out of the blue, make a choice to stop, turn, and look when your child speaks to you – in other words, practice listening. Then start asking questions about things they like to do. Participate wherever you’re invited. Soon the family times take care of themselves.

Improving my relationship with God: I don’t think most of us need another study, a new prayer system, a new Bible, or a program. I would simply recommend a journal, a pen, and some time. As in the above goal, start with listening. It might be pretty quiet for a while, but God is speaking, and if we learn to hear Him, the rest falls into place.

These probably sound ridiculously simple, but I think you’ll find if you start here, doors will open up, and new possibilities will present themselves.

If this is the kind of thing you’re looking for to reach those resolutions, download my free, 8-week “Introduction to Praisewalking” ebook over there on the right, and get started!

Try it and see! Keep me posted on how it works for you!

Darlene

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Here we are with the final free installment of my Total Body Radiance Program! I hope you’ve enjoyed it and that it’s been a help to you for getting yourself on a solid path to total wellness.

In case you missed the previous free lessons, check them out here:

• Lesson 1
• Lesson 2
• Lesson 3

And here’s lesson 4:

Lesson 4

Ok, almost finished our first month! Well done!

Here’s this week’s video to get you started:

Don’t forget to take your measurements and record them on your chart! I’m also giving you a special, unadvertised bonus report that will help you with different ideas for increasing your steps again this week.

This week we also add spirituality. We are going to apply the concept of “breath prayers” to our breathing exercises. These prayers are simple, and yet they carry an amazing power behind them. I challenge you to try them out and see what happens! I explain my views on spirituality and how that applies to you (even if you differ from my way of living) in the lesson. It’s important that you read it before you get into the habits of this week.

We are also learning from Dee about eating more raw food (don’t worry, we won’t turn you into rabbits!) and give you ideas on how to manage that simply.

So, without further ado, here are your downloads for the week:

	Lesson 4 E-book
	Free Report: Increase Your Steps
	Lesson 4 mp3 Recording
	Breath Prayer Practice mp3
	Breath Prayer Daily Exercise (to be used once you are comfortable with the breathing technique and the breath prayers on the previous mp3).

And there you have it!

For those of you who are interested in understanding more about my own faith choice, here are some fabulous books I can recommend (note: it’s NOT about religion, “church”, systems, restrictions, and condemnation, contrary to popular belief!). If you want to read these, I would suggest you read them in the order I’ve presented them below – left to right.

So, we’re now at the end of our first month. I’m sure it was MUCH slower than you anticipated, but I hope it was so slow that you’ve developed really good habits that will form the foundation for a slim and healthy future! The key habits from our first month will enable us to move much more quickly in this next month, and see much stronger results from our efforts while still building on habits that are easy to keep.

What’s coming up next month? Here’s a sneak peek:

1. We’ll start an actual walking routine – nice and easy! Believe me, you won’t have ANY trouble fitting it in! (week 6)
2. I’ll show you how to calculate your true ideal body weight so you know what you’re aiming for (Week 5)
3. I’ll show you how to use all those fat stores as your primary energy source to not only give you endless energy, but also to help it drop from your body faster than you imagined! And we’ll train your body to use fat even when you’re NOT exercising! (Week 5-10)
4. Some incredibly powerful and fun tools for keeping you on track – including a competition! (Week 6-9)
5. Great tools and meditations for shifting your prevailing thought patterns from destructive to constructive (Week 7)
6. Nutritionally we’ll talk about water, rainbows, portions, and a cool food group that hinders your body from taking on calories and forces it to burn more fat.
7. We have an unannounced bonus for you – we’ll introduce you to a wonderful tool that will help you get energized, heal, focus, relax – and just about anything else you need to do to live a full and vibrant life! (Week 5)

Have a great week!

Darlene

***Note: this is the last lesson you’ll receive for free.

If you’d like to continue to experience total wellness through Total Body Radiance,

please click the button below and set up your

7-month subscription at $37/month***

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Who is Darlene Hull? Click here: www.darlenehull.com to find out!

Over the past couple of weeks I’ve been offering you a free lesson from my Total Body Radiance Program.  Today I’m offering you week 3.  In case you missed the first two, you can find them here:

• Lesson 1
• Lesson 2

Here’s week three for you!

Lesson 3

Here we are already at lesson three! How are you feeling?

We’ve got more great stuff for you this week, so let’s jump right in.

First of all, don’t forget to weigh and measure yourself, and record it on your chart. You might be noticing some slight changes already. Not big ones yet, but they will get bigger and bigger as we start making more important shifts in your everyday lifestyle. If you are noticing changes, please share them in the comments section below. If you’re not, hang in there, it’s coming!

As a special unadvertised bonus this week, I’m including an interview with Pam Grout, breathing coach, and author of “Jumpstart Your Metabolism: How To Lose Weight By Changing The Way You Breathe“. Let her wisdom and experience inspire you to practice great breathing skills.

You also get a recipe from Dee McCaffrey for a second tonic that will bring you another few steps closer to VIBRANT health.

And just for fun, I found this very cool motivational tip for those of you who need a bit of an extra push, and like to crochet!

So, download the lesson and the bonuses, and head into yet another great week!

	Lesson 3 E-book
	Lesson 3 Transformation Journal
	Woolly Motivation!
	Lesson 3 mp3 Recording
	Interview with Pam Grout
	Introduction to Good Breathing practice mp3 Recording

And that’s it for this week!

So, what’s coming next week?

1. Step one in turning fitness into a meditative practice – accomplish two things at once!
2. A great resource that will help you find creative ways to boost your daily steps
3. The secret to getting quickly focused and grounded every day, and every time you feel stress or overwhelm. This secret will help you grow spiritually and emotionally, as well.
4. Learning about the joys and benefits of raw food (don’t worry, we won’t be turning you into rabbits!)

Have a great week! Remember if you have questions or concerns (or even triumphs!!) please post them below so we can all benefit!

Here’s to Total Body Radiance!

Darlene

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Who is Darlene Hull? Click here: www.darlenehull.com to find out!

Last week on my birthday I gave you the first lesson of my 8-month “Total Body Radiance” program as a special gift.  Today I offer you week two of that program:

Lesson 2

Congratulations on finishing your first week!

We have lots of great stuff in store for you for this next week, so watch the video, download the lesson and the special report, and let’s get started!

First of all, don’t forget to weigh and measure yourself, and record it on your chart. If you like techy things and have an iPod Touch or an iPhone, I can recommend these two apps that you can use instead of your chart (thought they are missing some of the “brain re-training” stuff from the Transformation Journal, so please continue to use this tool)

This week you’ll set a “base line” for your fitness so you can measure your progress. You’ll also learn about a “morning elixir” that will help you quickly dissolve that “spare tire” around your middle, and you’ll discover a cool trick to help you understand “full” – when have you really had enough food?

Here are your lessons and special report for this week:

	Lesson 2 mp3 recording
	Lesson 2 E-book
	Lesson 2 Transformation Journal
	Special Report: Celebrate Your Victories

If you find yourself really struggling with emotional eating, here are two excellent resources for you:

1. For those of you with a Christian belief system try “The Lord’s Table“: This FREE 60-Day interactive course that will teach you to enjoy a newfound relationship with the Lord and how to find freedom from bad eating habits. It is possible, and you can learn how. Simply do this alongside “Total Body Radiance”
2. If you prefer a non-religious program, check out “Shrink Yourself” This is a paid program.

What’s coming next week?

1. A second tonic that reduces cravings and blood sugar spikes, and improves absorption of nutrition from your food!
2. Turning an everyday habit into a real-fat burner
3. Surprise interview!

In preparation for next week you’ll need to get yourself a bottle of raw unfiltered apple cider vinegar. Please don’t get the cheap, standard apple cider vinegar – it won’t be helpful!

And that’s it for this week! Remember, if you have any questions or concerns, please post them in the comments section below so everyone can benefit from the answers.

Here’s to Total Body Radiance!

Darlene

Be A Star! Post your comments below and join in the conversation (or get it started!) and then share this post with your friends using the different share buttons on the blog. I'd sure appreciate it! Thanks!

Who is Darlene Hull? Click here: www.darlenehull.com to find out!

I have a present for you in honour of my birthday today!

This is the last birthday before the “biggie”!  The good news is that while my Chronological age is 49, RealAge puts me at 41.7 and I’m on a constant track to improve.  In reality, I’m getting younger every year!  LOL!

As many of you know, I’ve become a passionate walker over the past couple of years, and in this last year I’ve been researching nutrition, strength and flexibility.  My research has had me team up with a few amazing people to help me achieve my goals, and together with this team I’ve created a holistic health program called “Total Body Radiance” that includes walking, nutrition, strength and flexibility training, and also works on your mental, emotional, and spiritual health.  The goal is to train you over a period of 8 months to make easy but highly efficient shifts in your everyday lifestyle that will bring you permanent changes.  At the end of the 8 months everything will be in place so you’ll never have to count calories, pay gym fees, or worry about your health.  You will be doing everything you can to automatically live the healthiest lifestyle you’re capable of living.

For the next four weeks I’m going to be posting the first four lessons for free so you can check it out!

Here’s lesson one:

Lesson 1

Welcome to Total Body Radiance! I’m so glad you’ve opted to join us, and it’s our goal to make this the most user-friendly, family friendly, efficient and effective health program on the market. Feel free to give us your feedback and suggestions and we’ll just keep improving this as we go along! For all questions, concerns or comments please send an e-mail to darlene@totalbodyradiance.com or (better yet) post them in the comments section of each week’s lesson – that way everyone benefits!

So, let’s jump right in, shall we?

Let me apologize for the length of this lesson and the amount of information. This is the hardest week of the whole program, and the only week it will be this complicated, but we’re trying to get everyone on the same page and set up in an organized fashion. Please just bear with us this week, and I promise the rest will be MUCH easier!

This week is sort of a “set up” week. I’m going to suggest that you spend 15 minutes a day tackling the to-do list below. If you’re easily overwhelmed, totally disorganized, and absolutely hate detail, do the following:

Checklist and Skim Method:

1. Print off the Lesson 1 PDF
2. Go right to the end of the lesson, read the checklist for the week’s activities. Skim the e-book for details on anything there you don’t fully understand.
3. Print off and complete the Transformation Journal every day

“Go For it All” Method:

Day 1 (Today!)

1. Watch the video
2. Grab your calendar and schedule 15 minutes a day, every day for the next week.
3. Now schedule an hour a week to set up each of the coming weeks – time to print, file, schedule, etc.
4. Decide on a day at least 8 days from now when you will “kick off” this program. So, if you received your lesson today and today’s Tuesday, and you like to start new things on Saturday, schedule your next “set up hour” between Tuesday and Saturday of next week. That way, on Saturday you’re ready to go, with everything in place. Make your set up time the same time every week. You probably won’t need an hour to get it done, but just in case…

Day 2:

1. Print off everything below and get them filed in a binder in some systematic way that makes sense to you and makes everything easy to find:

2. 	The Radiance Questionnaire
   	Weight/Measurement Chart
   	Special Report: The Eight Traits of Emotional Hunger
   	Total Body Radiance Lesson 1 E-Book
   	Total Body Radiance Lesson 1 Transformation Journal

   If you’re going to buy your pedometer online, do that today (please read this before you purchase one).

Day 3

1. Download the following mp3 recording and get it on your listening device. Try and listen to it as you go about your business today.

Lesson 1 mp3 recording

Day 4

1. Read through Lesson 1 (even if you listened to it all yesterday. This will solidify the information in your mind/memory and help you take stock of what you might have missed).
2. Schedule your “Hunger Discovery Days (after your first “Start Date”, so if today is Tuesday and you want to really get this started on Saturday, schedule your days somewhere between this Saturday and next Saturday)
3. Schedule the day you’re going to go shopping for your pedometer if you want to buy it in person (recommended, as you never know how long shipping will take).

Day 5

1. Fill out your Radiance Questionnaire. This is a fairly long and detailed questionnaire, but no one will see it but you. Take time to do it well, but don’t agonize over your answers. You need to fill this out, seal it in an envelope with “month 1” written on the front, and then just keep it in your binder. I’ll tell you what to do with it later
2. Set up what you need (pencil, chart, measuring tape) to take your measurements tomorrow morning first thing, after you use the toilet, before breakfast, no clothes on. Hang the chart where you’ll see it.

Day 6

1. Work on your Life Transformation Group – Write up a list of who you’d like to invite for coffee, or connect with on a deeper level. Make sure you have their contact information, and set up some apppointments – either all of them together, or just one on one – for sometime next week. If you’re not great with people, here are two excellent resources to help you move forward in that area:
   

Now, let me give you a bit of an overview of the program itself so you’ll know what to expect. There are a number of people involved here.

The main driving force comes from my own program “PraiseWalking” which is a method of walking and meditation. I’ll show you how to use walking as a form of excellent fitness, as well as meditation. When you finish your daily walks you’ll feel focused, energized, and calm. I’ll also train you to walk in such a way that your body automatically burns fat instead of sugar to fuel your day so you’ll have MUCH more energy.

To this we have the privilege of adding the principles and recipes from “Plan-D: The Amazing Anti-Diet” specifically adapted to this program. Dee McCaffrey will train us to eat well using simple habits that will transform the way we think about food, jump start our metabolism, and boost our energy level. Her recipes and habits are designed with busy moms and picky kids in mind.

We also have a couple of guest appearances, people who have different areas of expertise that will enhance what you’ll be learning here. You’ll meet these people later.

Each week will give you one to three very small assignments. I can already tell you that you will be frustrated by the fact that the habits we are asking you to master are so small. You’re used to programs promising huge results in very little time, but if you remember what happens after those programs are over, you’ll also remember that it took too much will-power to keep them going, or they were too unhealthy to practice long-term, so you quit, stopped, gave up, and then gained the weight back.

This program is different. You receive tiny assignments that hopefully have you reacting with “That’s IT?!” but I promise that if you are faithful to turn each task into a habit, you’ll never diet again, and your fitness routine will be as natural as breathing. Each assignment comes with clear teaching so you really understand the “why” of it, and it will come with lots of ideas for creatively making that task a part of your every day life.

At the end of 8 months, you won’t need us anymore. You’ll be on your own, strong, fit, and with all the tools and motivation you’ll need to keep up the hard work without strenuous self-discipline or deprivation

What’s coming next week?

1. Learn the best way to start your morning
2. Understanding “Full”
3. Tricks to keep yourself motivated

Also, in preparation for next week, please purchase a few lemons and a couple of extra ice-cube trays!

And that’s it for this week! Can’t wait for you to join us next week where we really get started!

Here’s to Total Body Radiance!

Darlene Hull

Be A Star! Post your comments below and join in the conversation (or get it started!) and then share this post with your friends using the different share buttons on the blog. I'd sure appreciate it! Thanks!

Who is Darlene Hull? Click here: www.darlenehull.com to find out!

Well, how are the resolutions coming?  Have you broken them all already?

Did you try to do the “drop 40 pounds in a month” diet, along with the latest “Best Abs/Butt/Thighs in only 3 minutes a week” fitness plan, on top of the decision to improve your housekeeping, love your kids more, spend less money, pay off your debts, and dress complete with makeup every morning all starting on January 1?

I’ve tried that too.  So far, it’s hasn’t worked for me.  I guess I try too hard to be a hare, and end up losing the race.

I’ve been doing a lot of study on the art of Kaizen (sorry about the sales letter, but it explains it for our purposes better than anything else I’ve found on the web!)

So this past year I’ve been researching and testing the most efficient habits for weight loss, fitness, and great mental, physical, and emotional health.  I’ve shared some of those discoveries here already.  I’ve also been constantly tweaking and improving my PraiseWalking Primer – a program that helps you take the “Tortoise View” of developing habits via the Kaizen method.  Every two weeks for eight weeks you get a specific area to focus on, and small, very doable habits to practice one at a time, so that at the end of eight weeks you’re creating great nutritional, fitness, and mental/spiritual health habits that last. I’ve now completely re-vamped this program to make it even easier and more comprehensive!

AND . . . I’ve been testing a weight loss program with my husband, and we’ve both had GREAT success with it, in spite of “life” interrupting us with coffee dates, dinner guests, celebrations, and other diet pitfalls.

SO . . . The long and short of all that is that I am releasing BOTH the diet plan AND the PraiseWalking Primer FOR FREE (yes, you heard that correctly – not a single penny!) and you can download both of them instantly by clicking the banner below.

So if you’re a tortoise, trying very unsuccessfully to be a hare, or if you’re a complete wash-out for your wellness resolutions, or if you’re simply tired of the roller coaster and want something stable that actually works and makes you feel GREAT, download your copy right now and get started!

No point in waiting until NEXT January to get it right, now, is there?

Happy walking!

Darlene

The Lord gave us two ends — one to sit on and the other to think with. Success depends on which one we use the most.
~Ann Landers

The New Year will very soon be upon us, and with it, all the great resolutions for the best year ever.

The problem, as I see it, is that every year, on January 1, millions of people somehow hope to wake up as a completely different person. New Year’s Resolutions in hand, they begin on that first day of the New Year with bright hopes that they will conquer all the bad stuff in their lives, and release all the good stuff, instantaneously, simply because it’s January 1. By lunch time they’ve failed, and all their good intentions go into the trash, only to be revived a whole year later on the next January 1.

Why does this happen?

Well, let’s take a look at what people are trying to change. The top ten New Year’s Resolutions are apparently:

1. Lose weight

2. Stop smoking

4. Save more money

5. Find a better job

6. Become more organized

7. Exercise more

8. Be more patient at work / with others

9. Eat better

10. Become a better person

And many people have ALL of those on their list, hoping to change the whole lot of them with nothing more than a wish and a prayer to back them up.

As we approach this coming January 1, we need to realize that those kinds of problems didn’t come about in a day, and they won’t disappear like magic on January 1. We need a plan. More importantly, we need a plan we can stick to.

Enter the art of Kaizen (that site has the best definition of Kaizen for our purposes, that I was able to find on the net).

At the end of the war when Japan was in ruins the Allied Forces were given the task of rebuilding. This was a massive task, and so a method was developed called “Kaizen” which means “small and continuous improvement”. Through this system Japan rose from the ashes and became a country to be reckoned with.

You see, we can tackle that list of resolutions in one of two ways:

1. We can “Go for the Gusto”, waking up on January 1 and deciding that we will join a gym, exercise for two hours three times a week, eat only vegetables, cut up our credit cards, clean the house from top to bottom, never stop smiling, and flush all our cigarettes down the toilet starting at 7:00 am – guaranteeing overwhelm, burnout, frustration, anger and failure.

Or

2. We can practice Kaizen. On January 1 we choose one small step. Perhaps we’ll only smoke ¾ of our cigarette instead of smoking right to the filter. Maybe we’ll wake up and put on gym clothes, but then change right away into our normal clothes without working out. Maybe we’ll practice greeting our co-worker with a smile. Perhaps we’ll get out of the elevator one floor below our office floor.

You can see that the art of Kaizen encourages us to perform micro-steps to our goal, enabling us to develop small, achievable habits that build on one another. They’re too small to fail at, but each step is important enough to be able to build a foundation of success upon it.

So, what does this look like??

* Take that gargantuan list of resolutions, and write it out in the order of priority.

* Take two months per item on that list and break them down into daily micro tasks. For example, a goal to get fit might look like this:

o Day 1: set alarm for 5:30. Turn it off, go back to sleep.

o Day 2: set alarm for 5:30. Turn it off, sit up, stretch, go back to sleep.

o Day 3: set alarm for 5:30. Turn it off, sit up, stretch, drink a glass of water, go back to sleep.

o Day 4: set alarm for 5:30. Turn it off, sit up, stretch, drink a glass of water, put on exercise clothes, take them off again, go back to sleep.

o Day 5: set alarm for 5:30. Turn it off, sit up, stretch, drink a glass of water, put on exercise clothes, walk to the bedroom door, go back to the bed, take the exercise clothes off again, go back to sleep.

o Day 6: set alarm for 5:30. Turn it off, sit up, stretch, drink a glass of water, put on exercise clothes, go out the bedroom door to the exercise machine/car (to drive to the gym) or street (to go for a run/walk) go back to the bed, take the exercise clothes off again, go back to sleep.

o Day 7: set alarm for 5:30. Turn it off, sit up, stretch, drink a glass of water, put on exercise clothes, go out the bedroom door to the exercise machine/car (to drive to the gym) or street (to go for a run/walk), and get on the equipment/start the car/walk 10 steps, go back to the bed, take the exercise clothes off again, go back to sleep.

We haven’t gotten very far in a week, have we? And yet but we’re probably farther ahead already than those who started with full gusto, crashing and burning by day three. With this plan we’re developing very do-able habits that will build a solid foundation for success. We may not achieve the whole list in one year, but we will do a great job with the first 6.

For those of you who are interested, my PraiseWalker Primer (and all the following levels, not yet published) works on this principle. You are building habits so slowly you don’t even realize what you’re doing – which involves next to no will power – and suddenly you find yourself fitter than you’ve ever been in your life. Try it – it’s free!

Darlene