The 6 Laws of the Mind and How to Use Them
The 6 Laws of the Mind and How to Use Them
The six principles of the mind reveal the immense power of our thoughts and how we can employ them creatively. These six laws form the foundation of the Mind Power training that has been taught by the speaker for decades. Let us delve into each of these six laws.
Law #1: Thoughts Are Powerful Forces
Thoughts are not meaningless. They are energy vibrations that interact with the energy web of reality. Every thought we think is a force of energy that impacts our life. However, many people are not aware of the tremendous power of their thoughts, which limits their success. Working with the laws of the mind allows us to create with our thoughts, understand the effects we will get and direct our thoughts towards positivity.
Law #2: Law of Transmission
The Law of Transmission affirms that the mind sends and receives thoughts. Our thoughts do not remain within our minds. They are forms of energy that can be transmitted and received through the universal energy web that connects all things. Our subconscious is the catalyst that pulls situations, solutions to problems, insights, and inspiration from an infinite pool of possibilities.
Law #3: Law of Attraction
The Law of Attraction states that thoughts with emotions act like magnets, attracting similar thoughts. Negative emotions like fear and worry can create a self-fulfilling cycle. When we have a firm determination to succeed and use positive thoughts and strong desires, we emotionalize it and attract similar thoughts, which the universe responds to.
Law #4: Law of Control
The Law of Control emphasizes that we have the power and the ability to entertain or dismiss thoughts. Negative thoughts persist in our minds because we allow them to be there. It is essential to learn how to control and direct our thoughts by choosing the thoughts we want to think and not allowing negative thoughts to take root.
Law #5: Law of Insertion
The Law of Insertion states that we have the power and ability to insert any thought into our minds. We can choose what we think about and direct our attention to specific thoughts or ideas. This law is empowering as it suggests that we can choose to think any thought at any time, thereby changing our circumstances by merely inserting new thoughts into our minds.
Law #6: Law of Practice
The Law of Practice highlights the importance of practice in mastering the other five laws. Like any skill, mastering the laws of the mind requires consistent practice. It is essential to make a conscious effort to apply these laws in daily life to achieve the desired results. Consistency in practice helps create positive habits and allows us to harness the immense power of our thoughts effectively.
How to Get Good Luck: 9 Simple Ways to Attract Good Fortune
How to Get Good Luck: 9 Simple Ways to Attract Good Fortune
Have you ever wondered why some people seem to have all the luck, while others struggle to catch a break? While some may attribute it to chance or fate, there are actually things that you can do to increase your chances of attracting good luck. In this post, we’ll explore nine simple ways to attract good fortune into your life.
1. Believe in yourself
The first step to attracting good luck is to believe in yourself and your abilities. When you have confidence in yourself, you’re more likely to take risks and pursue opportunities that can lead to success. On the other hand, if you doubt your abilities, you may miss out on opportunities that could bring you good luck.
2. Stay positive
Positive thinking can be a powerful tool in attracting good luck. When you focus on the good things in your life and maintain a positive outlook, you’re more likely to attract positive experiences and opportunities. On the other hand, negative thinking can attract negative experiences and hinder your ability to attract good luck.
3. Visualize success
Visualization is a powerful tool that can help you attract good luck. By visualizing yourself achieving your goals and experiencing success, you can create a positive mindset that can attract opportunities and positive experiences. Take a few minutes each day to visualize yourself succeeding and achieving your goals.
4. Take action
While visualization is important, it’s also essential to take action towards your goals. When you take action, you’re more likely to create opportunities for yourself and attract good luck. Be proactive and take steps towards your goals, even if they’re small steps.
5. Stay open-minded
Sometimes, good luck comes from unexpected places. Staying open-minded and receptive to new experiences and opportunities can help you attract good fortune. Don’t be afraid to try new things and step outside of your comfort zone.
6. Surround yourself with positivity
The people and environment around you can have a big impact on your ability to attract good luck. Surround yourself with positive and supportive people who encourage you to pursue your goals. Create a positive environment in your home and workspace by incorporating uplifting decor, colors, and scents.
7. Practice gratitude
Gratitude can help you attract good luck by creating a positive mindset. When you focus on the good things in your life and express gratitude for them, you’re more likely to attract positive experiences and opportunities. Take a few minutes each day to reflect on the things you’re grateful for.
8. Trust the universe
Believing that the universe has a plan for you and that everything happens for a reason can help you attract good luck. Trust that things will work out for the best and that the universe will guide you towards the right opportunities and experiences.
9. Let go of negativity
Finally, it’s important to let go of negativity and limiting beliefs that can hold you back from attracting good luck. Identify any negative thought patterns or beliefs that are holding you back and work on letting them go. Practice self-compassion and focus on the positive aspects of yourself and your life.
In conclusion, attracting good luck is possible with the right mindset and actions. By believing in yourself, staying positive, visualizing success, taking action, staying open-minded, surrounding yourself with positivity, practicing gratitude, trusting the universe, and letting go of negativity, you can increase your chances of attracting good fortune into your life. So, go ahead and give these simple steps a try and see what kind of good luck comes your way!
Relieve Migraine with Homeopathy: The Natural Solution?
Relieve Migraine with Homeopathy: The Natural Solution?
Migraine is a debilitating condition that affects millions of people worldwide. It’s characterized by recurrent episodes of intense headache, often accompanied by nausea, vomiting, and sensitivity to light and sound. While conventional medications can help manage the symptoms, they may come with side effects and often fail to provide long-term relief. In recent years, homeopathy has gained popularity as a natural and holistic approach to treating migraine. But can homeopathy really relieve migraine symptoms? Let’s find out.
What is Homeopathy?
Homeopathy is a holistic approach to healing that dates back to the late 18th century. It’s based on the principle of “like cures like,” which means that a substance that causes symptoms in a healthy person can be used to treat similar symptoms in a sick person. Homeopathic remedies are made from natural substances such as plants, minerals, and animals, and are highly diluted to make them safe and gentle.
Homeopathy for Migraine
Homeopathy offers a range of remedies that can help alleviate migraine symptoms. Here are some commonly used remedies and how they work:
- Belladonna: This remedy is useful for migraines with intense throbbing pain, especially on the right side of the head. The pain may be accompanied by redness and heat in the face, and worsen with movement, noise, or light.
- Nux Vomica: This remedy is useful for migraines triggered by stress, alcohol, or caffeine. The pain is typically located in the forehead or temples and is accompanied by nausea, vomiting, and sensitivity to light and noise.
- Sepia: This remedy is useful for migraines that occur around the menstrual cycle. The pain may be accompanied by nausea, dizziness, and a feeling of heaviness in the head.
- Gelsemium: This remedy is useful for migraines that are accompanied by a heavy feeling in the head, weakness, and fatigue. The pain may be located in the back of the head and neck and worsen with movement.
- Bryonia: This remedy is useful for migraines that are aggravated by movement or exertion. The pain is typically located in the forehead or temples and is accompanied by dryness of the mouth and throat.
Homeopathic remedies are chosen based on the individual’s unique symptoms and overall health. A trained homeopath can help determine the most appropriate remedy and dosage for each person.
Advantages of Homeopathy for Migraine
There are several advantages of using homeopathy to treat migraine, including:
- No side effects: Homeopathic remedies are made from natural substances and are highly diluted, making them safe and gentle with no known side effects.
- Holistic approach: Homeopathy takes into account the individual’s overall health and considers physical, emotional, and mental symptoms in selecting the appropriate remedy.
- Long-term relief: Homeopathic remedies aim to treat the underlying cause of the migraine rather than just the symptoms, providing long-term relief.
- Customized treatment: Homeopathic remedies are tailored to each individual’s unique symptoms and needs, making the treatment highly personalized.
- No drug interactions: Homeopathic remedies can be safely used alongside conventional medications without any risk of drug interactions.
Conclusion
Migraine can be a debilitating condition that affects the quality of life. While conventional medications can help manage the symptoms, they may come with side effects and fail to provide long-term relief. Homeopathy offers a natural and holistic approach to treating migraine that is safe, gentle, and personalized. If you’re looking for a natural solution to your migraine, consider consulting a trained homeopath to explore your options.
Unlocking the Healing Power of Neuromuscular Therapy: A Comprehensive Guide
Unlocking the Healing Power of Neuromuscular Therapy: A Comprehensive Guide
Neuromuscular therapy is a form of bodywork that aims to relieve pain and improve mobility by targeting trigger points and releasing tension in the muscles. It is a highly effective form of therapy that can help to alleviate chronic pain, improve athletic performance, and promote overall health and wellness.
In this comprehensive guide, we will explore the science behind neuromuscular therapy, its benefits and applications, and what to expect during a session.
Understanding Neuromuscular Therapy
Neuromuscular therapy is based on the concept that pain and discomfort in the body are often caused by trigger points – areas of muscle tissue that are tense and sensitive to pressure. These trigger points can cause referred pain, meaning that pain is felt in another part of the body, rather than the site of the trigger point itself.
Neuromuscular therapists use a variety of techniques to release tension in the muscles, including deep tissue massage, stretching, and myofascial release. By applying pressure to the trigger points, they can help to release the tension and alleviate pain and discomfort.
Benefits of Neuromuscular Therapy
Neuromuscular therapy has a wide range of benefits for both physical and mental health. Here are just a few of the ways that it can help to improve your overall wellbeing:
- Relieves pain and discomfort: Neuromuscular therapy can be highly effective in relieving chronic pain and discomfort caused by trigger points. By targeting these areas of tension, therapists can help to release the muscles and promote healing.
- Improves mobility: By releasing tension in the muscles, neuromuscular therapy can help to improve mobility and range of motion. This can be particularly beneficial for athletes or those with mobility issues.
- Reduces stress and anxiety: Neuromuscular therapy can be a deeply relaxing experience, helping to reduce stress and anxiety and promote a sense of calm and wellbeing.
- Promotes healing: By improving blood flow and promoting relaxation, neuromuscular therapy can help to promote healing and reduce inflammation.
- Enhances athletic performance: Neuromuscular therapy can help to improve athletic performance by releasing tension in the muscles and promoting proper alignment and posture.
What to Expect During a Neuromuscular Therapy Session
If you’re considering neuromuscular therapy, you may be wondering what to expect during a session. Here’s a step-by-step guide:
- Evaluation: At the beginning of your session, your therapist will perform an evaluation to assess your needs and identify any areas of tension or discomfort.
- Treatment: Your therapist will then use a variety of techniques to release tension in the muscles and alleviate pain and discomfort. These may include deep tissue massage, myofascial release, and stretching.
- Home care recommendations: Your therapist may also provide you with recommendations for home care, such as stretches or exercises, to help maintain the benefits of your session.
- Follow-up: Your therapist may recommend follow-up sessions depending on your individual needs and goals.
Choosing a Neuromuscular Therapist
Choosing the right neuromuscular therapist is an important part of ensuring a successful session. Here are a few things to consider when choosing a therapist:
- Qualifications: Look for a therapist who is qualified and experienced in neuromuscular therapy. They should have completed a training program and have a certification in the field.
- Reviews: Check reviews and testimonials from previous clients to get an idea of their experience with the therapist.
- Comfort level: It’s important to feel comfortable with your therapist, so consider scheduling a consultation or phone call to discuss your needs and get a sense of their approach.
- Location and availability: Consider the location and availability of
Say Goodbye to Hair Loss with These Essential Vitamins
Say Goodbye to Hair Loss with These Essential Vitamins
Hair loss is a common condition that affects millions of people worldwide, regardless of age, gender, or ethnicity. While hair loss can occur for various reasons, including genetics, hormonal imbalances, and medical conditions, vitamin deficiency is one of the most common causes. Therefore, incorporating the right vitamins into your daily diet can help promote hair growth and prevent hair loss. In this blog post, we will discuss some essential vitamins for hair loss and how they work to improve hair health.
Vitamin A
Vitamin A is a crucial nutrient that plays a vital role in maintaining healthy vision, skin, and hair. Vitamin A works by promoting the production of sebum, an oily substance that moisturizes the scalp and keeps hair healthy. It also contains antioxidants that help combat the damage caused by free radicals, which can weaken hair follicles and cause hair loss. Foods rich in vitamin A include carrots, sweet potatoes, spinach, kale, and mangoes.
Vitamin B7 (Biotin)
Biotin, also known as vitamin B7, is a water-soluble vitamin that plays a vital role in promoting healthy hair, skin, and nails. Biotin works by stimulating the production of keratin, a protein that forms the structure of hair. It also helps improve the metabolism of amino acids, which are the building blocks of proteins. This nutrient is often found in hair loss supplements and hair care products. Foods rich in biotin include eggs, nuts, sweet potatoes, avocados, and salmon.
Vitamin C
Vitamin C is a powerful antioxidant that plays a crucial role in maintaining healthy hair and skin. This nutrient works by promoting collagen production, a protein that strengthens hair follicles and improves hair growth. Vitamin C also helps improve iron absorption, which is essential for healthy hair growth. Foods rich in vitamin C include oranges, lemons, kiwi, guava, and strawberries.
Vitamin D
Vitamin D is a fat-soluble vitamin that is essential for healthy bones, teeth, and hair. This nutrient works by stimulating hair follicles and promoting the growth of new hair cells. Vitamin D deficiency has been linked to hair loss, so ensuring you get enough vitamin D can help prevent hair loss. Foods rich in vitamin D include fatty fish, egg yolks, cheese, and mushrooms.
Vitamin E
Vitamin E is a powerful antioxidant that helps protect the body against damage caused by free radicals. This nutrient works by improving blood circulation to the scalp, promoting healthy hair growth. Vitamin E also helps reduce inflammation and oxidative stress, both of which can cause hair loss. Foods rich in vitamin E include almonds, sunflower seeds, spinach, and avocado.
Iron
Iron is an essential mineral that plays a vital role in carrying oxygen to the body’s tissues, including the hair follicles. Iron deficiency can cause anemia, a condition that can cause hair loss. Therefore, ensuring you get enough iron in your diet can help prevent hair loss. Foods rich in iron include red meat, poultry, seafood, beans, and leafy green vegetables.
Zinc
Zinc is a trace mineral that plays a vital role in maintaining healthy hair and skin. This nutrient works by promoting cell division, a process that is essential for healthy hair growth. Zinc also helps regulate oil production in the scalp, keeping hair moisturized and healthy. Foods rich in zinc include oysters, beef, poultry, beans, and nuts.
In conclusion, hair loss is a common condition that can be caused by various factors, including genetics, hormonal imbalances, and medical conditions. However, vitamin deficiency is one of the most common causes of hair loss. Therefore, incorporating the right vitamins into your daily diet can help promote healthy hair growth and prevent hair loss. By ensuring you get enough vitamin A, B7
What supplements for calming down and stress?
What supplements for calming down and stress?
Are you wondering what supplements and for calming and stress will be best for you? If you have been looking for an effective way to reduce it and improve your well-being for a long time, then it’s perfect. Over-the-counter sedation pills are available in our online store and can help you reduce stress and nervous conditions without the slightest problem. Choose the best supplements for sedation and stress and you will effectively improve your productivity throughout the day and reduce the risk of cardiovascular diseases, heart attacks, depression and panic attacks. We are well aware that our times leading us to situations where we are unable to handle our emotions. No matter what we intend to do to reduce our stress, in addition to physical activity, we can afford to supplement with stress and nerve pills. If you are wondering what is good for stress you must realize that there are a number of options to help us reduce it. First of all, in order to keep our mental health at the right level, a very important job we need to do is to work on our approach to all things. We usually get upset about things that are not entirely within our control. The frustration that is constantly building up in our society is not good and adversely affects our productivity.
Is stress important in our lives?
Of course, stress and the feeling of it is one of the inherent elements of our lives. Its appearance every day is more than certain. The most important aspect is to create a reality for ourselves to cope with it and reduce unnecessary stressful situations. As a matter of fact, its appropriate level is essential for good functioning and motivation. It is stress that forces us to function better. Unfortunately, when we can’t control it, it’s worth considering what to do to calm down. Stress can lead to a number of problems with our immune system, proper functioning and affect our training activity, as well as its effectiveness. One of the safest ways to deal with it is magnesium for stress. Low levels of magnesium in the blood can lead to stressful situations and an inability to cope with them. If you are interested in finding out what is good for calming down you need to be aware of the availability of a number of natural substances that make it much easier to bring our body to a situation where it is able to cope with the stress of a hard day at work, the finalization of a difficult project, or an unusual professional or private situation.
The best supplements for stress
It has not been known for a long time that among the most effective supplements for stress, magnesium is very often mentioned. However, what if its supplementation is not enough? In relief come stress supplements, which enjoy a proven and safe effect among those concerned. If until now you have not realized the answer to the question of what helps in stressful situations, it is high time to choose the right vitamins and supplements for calming down, which effectively offset the effects of chronic stress.
What supplements for stress?
Among the most commonly chosen products to help combat stress is Ashwagandha. This health-promoting supplement is an effective way to reduce stress, anxiety and calmness. In addition, its action guarantees a restful, long sleep thanks to the reduction of high levels of cortisol – the stress hormone. With adequate sleep duration going hand in hand with stress reduction, systematic use of Ashwagandha increases libido and testosterone levels. Alleviating feelings of nervousness, calming and improving mood continues regardless of the situations that arise.
An additional supplement that effectively reduces the risk of chronic+z stress, will lower our tension and fatigue levels is Rhodiola Rosea. This supplement from the adaptogen family helps protect against the negative effects of stress. The composition includes rhodiola rosea extract. The proposed supplement allows you to effectively and significantly increase the cognitive activities of the brain and facilitate concentration.
Another way to reduce the feeling of stress during extraordinary situations in our lives, as well as daily tension remains the highest quality B vitamins. This complex has a positive effect on many functions taking place in the human body, and, above all, significantly improves the quality of sleep and reduces the level of daily stress.
Like the aforementioned substances, similarly, Gaba enables proper reduction of the effects of stress. It positively influences mood and aids recovery.
Summary
Stressful situations are an inevitable part of our lives. Learning ways to cope with them is crucial. Ways to reduce stress are not only the use of proper supplementation. It is worth paying attention to the hygiene of one’s daily life and daily regimen, which can allow one to function better. Properly chosen breathing exercises, physical activity such as yoga or any form of cardio can be an important element. Each of these elements allows for additional natural support of the body, increasing its performance and guarantees to support natural methods to cope even in difficult and highly stressful situations. Need to learn more about stress and ways to reduce it? Get help from our experts and learn about the range of substances available in our online store that can effectively help you reduce stressful situations. And what are your proven methods for dealing with stress? What do you do in situations that require you to have the right level of focus while remaining composed? The use of dietary supplements with proven effects and over-the-counter tranquilizers is just one way.
Vitamin B12 – which is the best?
Vitamin B12 – which is the best?
Vitamin B12, otherwise known as cobalamin, is of great importance to our body. It affects the functioning of almost our entire body. Despite this, many of us do not delve into information about this very valuable vitamin and do not know what it is responsible for. Within a few years, however, people’s awareness of health, including every vitamin, is increasing significantly. We are beginning to pay close attention to what we eat and what nutritional value, thanks to it, we provide. We want to live a healthy life, which makes us want more and more information about the vitamins, or minerals, we need to live.
Where does it occur?
The best sources of B12 vitamin, are fish, offal, shellfish, animal products such as milk, cheese and eggs. They are the best absorbed sources of this vitamin. Fermented vegetables are also a rich source of B12, as they contain fermentation bacteria.
Due to the significant prevalence of zoonotic products that have cobalamin, it can be problematic for those on a plant-based diet, especially a vegan one. This is because this diet excludes not only meat itself, but also eggs or milk. Recent research shows, however, that in addition to supplementing its levels, through vitamin preparations, sea buckthorn fruit or black mustard fluid can be an additional source of its acquisition. Despite the presence of B12 in them, it should be remembered that there is little chance of covering the entire daily requirement with them.
Sea buckthorn fruit can be a source of vitamin B-12
What else can we find vitamin B12 in? It is also found in foods fortified with this vitamin. It can be added to foods in the form of hydroxycobalamin and cyanocobalamin, in doses not exceeding half of the daily requirement. Yogurts, candy, juices and breakfast cereals are most often enriched with it.
Properties
Vitamin B12 has many uses in our body. The first is the synthesis of DNA and RNA, it takes part in the metabolic process of purine and pyruvate, thus ensuring human gene stability. Another of its functions is to take part in the metabolic transformation of carbohydrates and fats. It also ensures the proper functioning of the urinary tract and the correct conversion of folic acid into the actively biological form of tetrahydrofolate.
It also has important functions in the blood. B12 is responsible for the production of factors that are then involved in the formation of blood cells in the hematopoietic system. This makes it so that often insufficient amounts of this vitamin result in anemia and significant weakness of the body. Its presence also determines the normal synthesis of red blood cells in the bone marrow.
Delving into what is affected by its presence or absence in the body with ease, one can see how important its presence in our body is. That is why it is so important to take care of its correct level.
Norm of occurrence
To determine what level of vitamin B12 is present in our body, it is necessary to take a fasting blood test. Without too much difficulty, we can obtain a referral for its performance. It is also possible to draw blood to find out its level privately for a small cost, scaling from 20 to 30 zlotys. Its normal value is: 148-740 pmol/l (200-1000 ng/l).
B12 deficiency
Who may be affected by vitamin B12 deficiency?
The first group of people particularly vulnerable to it are vegetarians and vegans. As previously mentioned, the main source of its occurrence is meat and fish, as well as animal products, which people on this diet will not consume.
Deficiency can also be associated with improper absorption of it from food, in the intestinal tract. Subsequently, this leads, to the occurrence of pernicious anemia.
People who are predisposed to insufficient levels of it in the blood may also be: those who have undergone gastric or intestinal resection, those suffering from: ulcers, Crohn’s disease and Whiplle’s disease, heartburn, chronic gastritis, Zollinger-Ellison syndrome. People with diseases of the ileum are also at risk, as well as those taking: metformin and gastric acid secretion blockers.
Symptoms of deficiency
The most common symptoms of insufficient B12, in our body, can be:
ulceration of the corners of the mouth,
development of cardiovascular diseases,
disorders of the nervous system, including: weakening of the organ of vision, a feeling of tingling in the hands, or a sensation of passing electricity along the spine,
changes of a degenerative nature in the gastric mucosa,
disturbances in the absorption of nutrients through the gastric mucosa,
disorders of the circulatory system, resulting in malignant or megaloblastic anemia,
constant weakness, fatigue, loss of consciousness and dizziness and headaches,
constant problems with concentration, learning and focus,
problems that are deceptively similar to mental disorders, including memory disorders, behavioral changes, depression, anxiety, constant restlessness, or dementia.
Excess B12
Vitamin B12, due to its water solubility, is virtually impossible to overdose on. When consumed, its excess is discharged with urine or sweat outside the body, in liquid form.
Dosage and supplementation of vitamin B12
Doses scaling from 10 to 1,000 µg are available in pharmacies. Despite this wide scale, most often, however, it is recommended to take between 100 and 250 µg.
To start supplementation, it is worth consulting a specialist who, after ordering a blood test, will assess whether it is necessary. Then, when its levels are dramatically low, it is possible to administer it intramuscularly to quickly bring it up to the recommended level.
It is best, if one is prone to vitamin B12 deficiency, to perform periodic blood tests at two- or three-month intervals. This is also necessary when recovering from a deficiency, in order to observe the effects and effectiveness of treatment.
Daily requirements
However, the recommended amounts of its intake can also vary due to a number of factors. An adult should take about 2.4 µg of vitamin B12 per day. A pregnant woman will, however, need it already at approx. 4.5 µg, while people with pernicious anemia need from 4 to as much as 20 µg per day. The amount of B12 taken by children depends on their age. Between 7 and 11 months, the dose should be up to 1.5 µg per day. As children grow, their need for this vitamin also increases. Teenagers between the ages of 15 and 17 should already be taking the same dose as adults, or 2.4 µg.
Vitamin B12 is absorbed in only one percent of the intake, and is stored in the liver.
Symptoms of its deficiency can appear even after several years of insufficient intake, which is why it is so important to take care of its proper levels in our bodies.
Which form of vitamin B12 is best?
The best for our body is methylcobalamin, which is the best biologically active form of it in our body. At the same time, it interacts with folic acid, during the methylation cycle. It is responsible for most of the benefits of taking vitamin B12. In addition to it, vitamin B12 comes in two more forms, namely as adenosylcobalamin and hydroxycobalamin.
GROW MODEL – ACHIEVE GOALS THROUGH POWERFUL QUESTIONS
GROW MODEL – ACHIEVE GOALS THROUGH POWERFUL QUESTIONS
Coaching offers a number of tools and techniques, among them the GROW model, in which the coach helps the client achieve, often ambitious and non-trivial goals. The process of working towards a dream goal involves four stages, which you will learn about from the content of this article. Also learn how asking the right (strong / powerful) questions enables you to achieve your goal.
What is the GROW model in coaching?
The GROW model is one of the tools used in coaching to work with goals. The creator of this model is Sir John Whitmore, who introduced this tool more extensively in his book Coaching for Performance. The name of the model comes from the first letters of the English words:
- Goal – objective
Reality
Options – possibilities
Will, Way Forward – will, next steps
Also learn about the wheel of life tool.
When working with goals in the GROW model, we focus on the four elements mentioned above, namely: the goal itself, the reality regarding the goal, the options, and the steps taken to achieve the goal. The technique uses so-called strong (powerful) coaching questions asked by the coach on the way to the goal. The key to the client’s success is to answer the questions appropriately chosen during the coaching process. This method is often used in the first coaching sessions to establish the direction of the client’s support.
There is also a variation of this method called TGROW which differs from the GROW model by adding a preceding stage represented in the name by the letter T (Topic). It encompasses the broader environment that affects a particular problem. It reflects the level of importance of the problem in the broader context.
Elements of the GROW model
The GROW model used in a coaching session consists of four steps in which we define the goal, analyze the facts, consider the possibilities, and plan the actions required to achieve our intention or project.
Step 1: Goal – the objective
The first step of working with a client is to define the goal. Depending on the type of coaching, it may concern, for example, issues of personal development, professional development, material improvement, project implementation, improving the effectiveness of group work, making plans for the future, finding solutions to a particular problem. Defining the goal is a very important step in the process, as a poorly defined goal can prevent or hinder the realization of a venture/intention.
It can be helpful to use the SMART technique (or the SMART model), where we make sure that our goal is:
Specific – well specified
Measurable – measurable
Achivable – achievable
Relevant – relevant, important
Time-bounded
The goal must be well specified so that there is no doubt about what you intend to achieve, do, accomplish. It must also be measurable, so that it is known at any time whether we are getting closer to achieving it and whether we have already achieved it. The basic feature of a goal is the possibility of achieving it. There is no point in defining goals that, by definition, are not achievable. It is also important that it be relevant, that is, provide value to the customer. It makes no sense and is a waste of time to work with goals that have too little value or are not relevant. The goal should also be time-bound, that is, you should set a time frame for when you will reach your goal at the latest. Failure to set a time frame is one of the common mistakes that cause the realization of our goals to drag on indefinitely. So you need to make sure in this step that the goals you set in GROW in coaching are SMART, that is, well-defined.
The first step may require the coach to ask the following sample questions:
What do you want to achieve?
What problem do you want to solve?
What would you like to change?
Why is it important to you?
Is it realistic to achieve your goal?
When will you consider that you have reached your goal?
How will you know that you are moving closer to your goal?
When do you want to accomplish it?
What would happen if you accomplished it?
How will achieving your goal affect your relatives and friends?
How will you feel when you achieve your goal?
What would you achieve if you realized the intended result?
Can you identify the necessary actions?
Stage 2: Reality
At this stage, the coach asks questions about the current state of affairs, what is the client’s situation and environment. It is necessary to determine what has been done so far, what are the obstacles, what is the potential of the client and the environment. We determine the initial (starting) state to determine from where we start the journey towards the goal in coaching. It is important to describe the environment looking from as many perspectives as possible. The following questions can be asked:
What have you accomplished?
What actions have you taken?
What are the main problems?
What have you failed to do?
What resources does the client have?
What is conducive to achieving the goal ?
Do you have the right level of knowledge?
How do you feel at this stage of the process?
What are the facts?
What is your current situation ?
What could you have done better?
What obstacles exist to achieving your goals?
Why haven’t you found the time to implement?
What do you need to change?
What does staying in your current situation mean to you?
Consider for this stage in the GROW model the use of the coaching method Wheel of Life.
Stage 3: Options – options, possibilities
In this stage of coaching work under the GROW model, you should answer all questions related to the actions you can take to achieve the goal. This is a creative stage, so it’s worth thinking open-mindedly when analyzing different possibilities, ideas, potential actions. It’s worth stepping out of the box and being open to different alternatives, thinking about who can help us, what works for us, what steps we will take. Consider every idea that comes to your mind. For this stage, you can use the Walt Disney approach, in which we look at a project from three perspectives: the dreamer, the realist and the critic. This is a tool as often used in coaching as the GROW technique (model) itself. Sample questions of this stage:
What can you do at the beginning?
What actions can you take?
What are my options for action?
What solution do you choose?
Who can help you?
What could someone support you with?
What can you consider additionally?
What tools can you use?
Have you considered the validity of all options?
To what extent can you do the elements of the plan yourself?
How can you approach solving the problem?
What can you do in the next step?
Which alternative path do you choose?
Into what stages can you divide the implementation of the intention?
Who can help you identify ideas?
Stage 4: Will, Way forward – will, next steps
The final stage of the GROW model focuses on the actual will to make changes and the actions that can be taken. Together with the coach you have set a goal, analyzed the situation, considered various options and possibilities, so it’s time to develop an action plan. The coaching session for this stage GROW model may include sample questions:
Are you determined to take action?
What stages can you divide the achievement of your goal into?
What actions need to be performed in each stage?
What resources will you need to implement the plan?
When can I start?
How will I handle risks?
What will I do if I encounter certain problems?
What are you missing to achieve the goal?
What do you need?
When will you consider the goal achieved?
What will you do when your motivation drops?
What could you do to gain the desire to take action?
What results can you achieve the fastest?
What benefits will you achieve by doing so?
This is where a realist’s perspective and a critic’s perspective from the Walt Disney method already cited comes in handy in GROW.
The GROW model – practical tips and advice
The GROW model in its traditional application assumes that the coach is not an expert in the client’s situation. Thus, he or she must act as a facilitator, helping the client choose the best options, rather than offering advice or guidance.
Facilitation – comprehensive support or facilitation of the organizational process. It can be implemented by helping to find solutions, forming skills, removing obstacles to a given goal. Facilitation in general is to help so that a person / organization / can achieve a goal.
The two most important skills of a trainer are the ability to ask pertinent questions and the ability to listen effectively.
Don’t ask closed-ended questions that only need a “yes” or “no” answer. Instead, at each stage of the coaching session, ask open-ended questions that require you to elaborate on what you are saying. By doing so, you will get the client to think creatively.
Use active listening skills and let your client speak for most of the session. Remember that silence provides valuable thinking time.
GROW model coaching – Summary
The GROW model coaching method, through the client’s answers to powerful coaching questions, helps make even the most ambitious goals a reality. The role of the coach in this process is important and comes down to asking the right powerful coaching questions. There is no ready-made closed list of questions to use in the coaching process. Each case is different and the role of the facilitator is to flexibly select them depending on the specifics of the goal the client is working with and the answers to the subsequent questions. The article provides only sample questions that can be asked at each stage of applying GROW coaching.
The GROW model is one of the most widely used tools in coaching, so it’s definitely worth learning about it and applying it in sessions with clients – after all, grow from English means to grow 😉 .
9 nutritional tips that anyone can apply
9 nutritional tips that anyone can apply
A healthy diet, what is it? Are there any universal nutritional guidelines that can help everyone eat healthily or healthier? Both small and large? Both for those who want to change their eating habits and those who want to lose weight? Today, I present to you 10 recommendations that any person can apply regardless of where they are in their eating habits and how much they weigh.
A HEALTHY DIET IS EATING REAL FOOD
Believe me, gummies, fish paste with almost no fish, sausages with almost no meat, pâtés, canned goods, Chinese soups, deli meats loaded with soy protein, and other products are not real. Toast bread is not the healthiest product either (how to choose bread?) or artificial, sugar-loaded muesli. No, even fitness yogurt muesli with syrup is not healthy.
The more ingredients in a product, especially those you don’t recognize, the worse. This applies to deli meats, flavored dairy (check how to choose dairy), pâtés, and other similar products. Base your diet on unprocessed products and create your own delicious compositions and dishes. You can put shredded coconut-baked chicken, hummus, or broccoli paste on a sandwich instead of just deli meats.
Use spices to enjoy a variety of flavors. I deeply believe that people truly know what a healthy diet is and are able to instinctively assess what can be considered real food and what is heavily processed. If the answer to the question “Did my grandmother/great-grandmother eat this?” is “no,” then it’s probably not worth eating.
Do not drink calories
Simply do not drink anything that has calories. Give up carton juices, carbonated and non-carbonated drinks, energy drinks, flavored waters (because that is also a drink! Not water). Choose green, red tea, fruit infusions, water, herbal infusions (if you do not have health problems and no contra-indications). Use lemon, and if you sweeten, try to limit the amount of sugar or choose a healthier alternative such as honey or agave syrup. You can also replace unhealthy drinks with something much more beneficial for your health like ginger infusion.
If you sweeten, do it slowly, really slowly start adding less sugar. I assure you, over time you will get used to not sweetening.
EAT AT LEAST 3-4 FULL MEALS
Eat at least 3-4 nutritious, healthy meals a day. If you function well on 5 meals, then eat 5, but do not snack. Snacking is a real enemy in maintaining a proper figure and health. I hardly have any consultations with people whose snacking does not affect maintaining a proper figure.
It is worth writing down for at least a week what you eat, when, and how much. You will quickly realize how many truly full, nutritious meals are in your diet, and how many are just nibbling something on the side? Sometimes just eliminating snacking between main meals is enough to lose weight, improve your well-being, and have more energy to act.
WATCH YOUR PORTIONS
If you are consistently putting a lot of food on your plate and doing it every time you eat a meal, it is unlikely that you will not start to gain weight. As a result, your appetite will increase, and the path to obesity or overweight will be open. Prevent this!
Put on small or medium plates. Make sure that at least half of your dinner plate is vegetables. This graphic may help to illustrate how to compose a dinner.
“The graphic below may also help you, which shows portions using your hand. You can apply this to yourself. It’s that simple!
Eat and enjoy your food… slowly.
Eliminate situations where you eat on the way to school or work, when you grab something and gobble it up. These are often high-calorie snacks, rich in simple carbohydrates and fat, after which you quickly become hungry. They also do not provide you with the vitamins and minerals necessary for proper body function. A doughnut or croissant with mushrooms is not really a nutritious meal! Sit down, relax, and devote at least 15-20 minutes to your meal. Chew each bite at least 20 times. I know it sounds funny, but people have stopped chewing their food! We swallow everything almost whole! So, how can we not eat more when a meal lasts only 5-10 minutes?
Choose a sweet alternative.
If you really want something sweet during the day, choose a healthier alternative and try to make sure it is not too high in calories. 1 oatmeal cookie is not a problem when included in your energy balance, but a slice of cake from a café with cappuccino or coffee, sugar, and full-fat milk can make a big difference, especially in the evenings. More mundanely, that same cake at home or pseudo-healthy bars are not better. If you do eat something high in calories, try to move more than usual. Take a walk, choose the stairs, clean the house, and reduce the portion size of your dinner.Wait for seconds. If you are not full after the first serving, wait 10-15 minutes. You may find that you no longer need a second serving after that time. The brain does not immediately receive a signal of fullness. You need to spend time on your meal and chew your food.
Do not experiment with MONO-INGREDIENT DIETS.
Simply do not experiment with diets such as apple, oatmeal, cabbage, phase of the moon, and I don’t know what else. Opt for balanced solutions without peaks, valleys, ups, downs, excessive euphoria when after 3 days of eating apples you suddenly weigh less. And as soon as you start eating normally, everything will almost 100% return to normal. Eat a variety of foods. Satisfy your cravings, but in moderation. And remember, the most important thing is to listen to your body and its needs.
Don’t overeat at night.
Healthy individuals should have their dinner 2-3 hours before going to sleep. This means that your last meal doesn’t have to be at 6pm unless you go to bed at 8-9pm. Dinner should ideally be easily digestible and not too large. Grandma always used to say to give your dinner to your enemies – I don’t agree, but you don’t have to eat it like a king either. It can be delicious, aromatic, and tasty, like a festive feast, but it’s better if it’s not “excessive” and within your stomach’s capabilities.
You know that your stomach has a volume of about the size of your fist, right? Well, imagine that it then has to deal with such a big evening meal right before you go to sleep, when your body wants to rest. Night and sleep are not times for increased digestion, but for regeneration. People often wonder why they’re tired all night. Believe me or not and test it out. Excessive food at night can “tire” you out.
Give up salty, unhealthy snacks.
Give up snacks like sticks, chips, crackers, nuts in breadcrumbs and similar oddities. They are small, calorie-dense, contain a lot of salt, often also flavor and scent enhancers that impair the functioning of taste buds, and it’s hard to control their consumption. Allow yourself to have them once in a while, but also choose healthier versions. Because let’s be realistic, some people can’t give up certain products entirely, for example, chips (in that case choose those with reduced fat content and remember to make sure it is made of potatoes and not potato flour). And even better if you eat freeze-dried fruits, carrot or apple chips. Don’t buy big packs! A big pack always means you’ll eat more. Really. Few people can finish it before seeing the bottom.”
Melatonin – the sleep hormone, what you should know about it.
Melatonin – the sleep hormone, what you should know about it.
Melatonin is a hormone produced by the pineal gland in the brain that plays a vital role in regulating the body’s sleep-wake cycle. It is often referred to as the “sleep hormone” because of its ability to promote sleep and help individuals fall asleep more easily. However, there is much more to know about melatonin than just its role in sleep. In this article, we will discuss the various functions of melatonin, the benefits of melatonin supplementation, and potential side effects.
The primary function of melatonin is to regulate the body’s circadian rhythm, also known as the internal biological clock. This rhythm is responsible for regulating the timing of various bodily functions such as hormone production, digestion, and sleep. Melatonin is produced in the pineal gland and is released into the bloodstream in response to darkness, signaling to the body that it is time to sleep. As the body begins to prepare for sleep, melatonin levels increase, making it easier for individuals to fall asleep and stay asleep.
Melatonin has several other functions in the body beyond regulating sleep. It has been shown to have antioxidant properties, meaning it can help protect the body from damage caused by free radicals. It may also play a role in immune function, helping to fight off infections and illnesses. Additionally, melatonin has been found to have anti-inflammatory properties, which can help reduce the risk of chronic diseases such as heart disease and diabetes.
In addition to its natural role in the body, melatonin can also be taken as a supplement to help individuals with sleep problems. Melatonin supplements are often used to help with insomnia, jet lag, and shift work sleep disorder. It can help individuals fall asleep faster and stay asleep longer, leading to improved sleep quality. Melatonin can also be used to help with other sleep disorders such as sleep apnea and restless leg syndrome.
Melatonin supplements are available over the counter and can be taken in a variety of forms such as tablets, capsules, and gummies. They are considered safe for most individuals, but there are some potential side effects to be aware of. These can include daytime drowsiness, headaches, and dizziness. It is always best to speak with a healthcare professional before starting any new supplement, especially if you are taking other medications or have any pre-existing health conditions.
In conclusion, melatonin is a hormone produced by the pineal gland that plays a vital role in regulating the body’s sleep-wake cycle. It is often referred to as the “sleep hormone” because of its ability to promote sleep and help individuals fall asleep more easily. However, there is much more to know about melatonin than just its role in sleep. Melatonin has several other functions in the body beyond regulating sleep, including antioxidant properties, immune function, and anti-inflammatory properties. It is also a popular supplement used to help with sleep problems such as insomnia, jet lag, and shift work sleep disorder. Melatonin supplements are considered safe for most individuals, but it is always best to speak with a healthcare professional before starting any new supplement. Understanding the role of melatonin in the body can help individuals improve their sleep and overall health. Furthermore, a better understanding of the hormone can help individuals to make the most of the benefits of melatonin supplements, and to be aware of the possible side effects.
It’s important to note that melatonin levels naturally decrease with age, and older adults may need higher doses to experience the same effects as younger adults. Additionally, the use of electronic devices before bedtime can suppress the production of melatonin and disrupt the sleep-wake cycle. To optimize melatonin levels and improve sleep, it is recommended to avoid electronic devices for at least an hour before bedtime, and to establish a consistent sleep schedule.
Moreover, melatonin is also used to alleviate symptoms of certain conditions like cluster headaches, depression, and seasonal affective disorder. It is also being researched for its potential benefits in other areas such as cancer treatment and cardiovascular disease prevention. This further highlights the importance of understanding the role of melatonin in the body and the potential benefits it can have on overall health.
In summary, Melatonin is a hormone that plays a vital role in regulating the body’s sleep-wake cycle, but also has many other functions in the body. It is a popular supplement used to help with sleep problems, and is considered safe for most individuals when used correctly. It’s important to understand the role of melatonin in the body, and to consult with a healthcare professional before taking any supplement. By understanding the benefits of melatonin, people can make informed decisions about their sleep and overall health.
