My 3 Day 10 Minute Journal Challenge

Did you know that I have a 3 Day 10 minute Journal Challenge that is so incredibly do-able your 5 year old could do it?  Problem is you are going to tell me that you don’t have the time to actually Journal.  Am I right?!

If I said to you, pull out your Journal and start journaling.  What would go through your head?

You would say to yourself “I know I totally need to journal but I don’t have the time to sit down and write.  Better yet I don’t know what to write?”

Raise your hand in the comments below if that is exactly what just went through your head!

Here is the deal… I am actually going to walk you through my 3 day 10 minute Journal Challenge and you can even download a copy of it for yourself, so you don’t forget to do it.   Here is the link to the PDF copy http://coachannagray.com/3DayJChallenge

And Here is ME walking you through just how to do it.   GAME ON GIRLFRIEND!!

If you would like to be a part of this rocking community.  JOIN HERE

Project Curiosity Episode #1 Michelle Butts

My interview with Michelle Butts
 
Here is what I knew of Michelle before we had our 30 minute Chit Chat on Instagram.
 
She and I met going through our Health Coaching Certification class. She joined me in one of my Fitness Challenge Groups after experiencing a bad injury. After nursing herself back to health doing Yoga, PIYO and eating right she was ready to change the world with her quirky self.
 

 
She runs her holistic health coaching business and teaches local classes.
 
One of my favorite in-person moments with Michelle was when she spent a day out here in Los Angeles helping me spend my birthday exploring the sites. She even bought me some sort of whisky shot on Hollywood Blvd.
 
She is one of my absolute favorite people on the planet and that is why I chose her to kick off my new Project Curiosity Episode #1
 
Here are the fun insightful questions I asked Michelle after getting through a handful of technical difficulties.
 
🌺 What does the word Curious mean to you?
Curious George – Michelle had a dog who’s name was George and he used to act like the fictional Character Curious George. She said he used to come home in the back of a “cop car”. So the little monkey was super curious. I love this trigger questions because you never know what comes to people’s mind!
 
🌺 I know you’re a Vegan. What made you choose to this path?
 
Originally, Michelle chose this path for healing and health reasons. The more she dug into Veganism and Vegan products she started to see the environmental reasons for being vegan. One particular reason, she is a huge Beagle lover and when she found out that Beagles were used for testing makeup her quest for being Vegan was a global reason.
 
🌺 What’s your favorite social media platform and why?
 
Michelle loves Instagram because it brings her back to her youth and her love for photography. She can have fun with it and loves to play with filters. So for her the fun factor is what seals the deal!
 
🌺 What was the last video game you played and enjoyed?
 
Michelle laughed and said she used to be a big time gamer back in the day. Call of Duty, you name it, but its been a while. Her last go at it with a video game was a dance game on the Xbox with her nephew. Dancing to the song to Nightmare before Christmas.
 
🌺 Ugg boots or Sandals?
 
She didn’t take too long to jump in and say Flip Flops in a heart beat. She is even known to wear her big fluffy socks with her flip flops. No shame in her game as she stated.
 
🌺 I know you’re a dog lover, so for those who don’t have a dog, what would you say to them about why YOUR dogs are RAD?
 
Michelle has a true love for Westies. Each of hers has their own personality. They all keep her entertained including her dog with the underbite. Here are their names Rigby (1 floppy ear), 👂 Maxwell (Other Twin Terror), and Hercules (Captain Underbite!) It is the Joy they bring and the variety of laughs and cuddles they bring that make her dogs TOP DOG (yes totally cheeseball on my own part)
 
🌺 You injured yourself a while back, what is the best advice you could give someone who just injured themselves and are down for the count?
 
Michelle said GRACE – Be kind to yourself. There is a difference between pushing yourself too hard and pushing yourself to heal. It can be incredibly frustrating as she knows too well, spending 6 months in a wheel chair. But her advice is to be kind to yourself and give yourself a BREAK! (no pun intended!)
 
You have to follow Michelle on Social Media!!!
 Michelle Butts
 
She will make you smile and giggle everyday. She brings so much joy, kindness and support to anyone she comes in contact with. You will be blessed to know her and her love for GRUNGE ROCK’ 🎸💖💖💖
 
Michelle can be found at http://www.michellebutts.org/about/
She can also be found hanging out in the Club – http://identityme.club

Finding Gratitude Outside the box

We know we are supposed to practice gratitude. 🙏🏼
We know it’s good for us. 💖

But why do we have such a hard time following through with it?

I want to share with you why practicing gratitude thinking outside the box will ensure that you stick with it which will brighten everyday of your life. I’m gonna give you the magic 3 ways to make sure gratitude sticks in your life!!

When we practice gratitude, what is the first thing we typically go to? Our Family right?!?

Sometimes our Job? Not always but a lot of the time because we are glad we can pay our bills.

Sometimes our income? Well again usually because we are happy we can pay for our groceries.

But why do we have such a hard time doing it? Well maybe because we have a hard time finding what we are truly grateful for.

I’m here to help you think outside the box and make it so simple to do and better yet make it a habit!

The reason I brought up this subject this week is that I have friends who have been devastated by the California fires and mudslides. They have been in the thick of it completely. And here is the worst part. They can’t seem to watch the rest of the world happy. I know I am not speaking for all of them but I did read a friend of mines post about such feelings.

It’s hard!! So hard!! But if we can find the smallest way to be grateful, we can slowly pull yourself out of the dark 💖

So I want you to find these 3 ways to find gratitude easy and impactful.

1 – **Place** – Where is your favorite place to sit and be yourself? Where is it that makes you warm and cozy? A place that makes you feel all the feels. For me it’s my bedroom. Last year I spent a month building my bed to mimic the Westin Heavenly Bed and let me tell you, it’s my favorite place in the house. I would spend all day in there if I could.

So find just one place you are GRATEFUL for and remind yourself of that one place everyday.

2 – **Person** – I’m talking a person in your life who is not your family. Choosing family members is easy but sometimes they are so close to you that it is just a given. We are all grateful for family. That doesn’t challenge you to find actively gratitude in a place that stops you in your tracks.

This year has been the biggest personal struggle of my life and I found that friends that were not close in the past SHOWED UP in my life when I least expected.

If I am struggling, I just have to think of ONE of them. They are so special to me and if it weren’t for them I would still be crying in my car everyday.

Find that one person!! Share this blog post with them, let them know!

3 – **Time** – Seems kind of odd to put time right ?! *Hear me out*. A lot of time we tell ourselves we are don’t have time to “get a massage” “get our hair done” “go to the gym”. Whatever it is, our first thought is NOPE! I don’t have time..

Guess what there is time, I guarantee you, in your day that you are grateful for.

Girlfriend I’m telling you!! What about the bathroom? Do you escape in the bathroom and spend a few extra seconds in there in peace? Is it your car? (Ok I’m just sharing with you my moments of time I LOVE everyday)

So why not be grateful for them???

Now think about it… spend some time shifting your upset or fearful thought and think “I am so grateful for the time I have in my car”

What is that tiny window of time you look forward to EVERYDAY?

Be grateful and recognize that time OFTEN! Thank the universe for it! ✌🏼

Here is my Coffee Talk Episode on my Facebook Page if you would like to hear more about this message

 

Finding The Quiet in Your Head

You are at work finishing a project…or my case at work in the middle of a surgery when all of us sudden these thoughts come bombarding your head.

:::Like uninvited fireworks exploding. 💥

PEW PEW PEW ⚡️

“ I have to pay my taxes”

“I have to schedule an eye appointment for Sasha”

“I wish I could focus on work”

“Why do I always do this to myself”

“I am so on organized”

“I will never get my shit together”

Your mind goes directly to these thoughts and you just can’t concentrate on what you’re really supposed to be doing.

I’m telling you iso happens to me just about everyday **I swear**!!

Guess what?!

There is a solution. I’m here to rescue you I promise {It took me rescuing myself first}. You know that term “take care of your own oxygen mask first before taking care of others”…… that’s what I did!

This is going to be so simple you are going to tell yourself. “Why didn’t I think of that?!”

1️⃣ When the thoughts come bombarding you. Take note! Notice they are intruding on your space and in your head. “Yes crazy thoughts I hear you!”

2️⃣ Now I want you to pick just one! Pick one of those thoughts that in your mind is the TOP PRIORITY. Notice what that ONE THOUGHT IS… and talk to it.

{yes just in your head or your coworkers are gonna think you’re nuts!}.

This is what I want you to tell it. “I recognize you thought /x/ and I promise you that I will focus on you on my next BREAK”

What this does is two-fold: it #1 distracts you from those 10 other thoughts that started firing #2 it allows you to organize your thoughts and take control of them.

3️⃣ Find your next BREAK. These are where mine typically are.

🌺 My Car before heading home ….*it’s where I do all my profound thinking *

🌺 My Car before the grocery store

🌺 My work breaks and lunches

🌺 The Shower

Now here’s a bonus for you. If you can’t find the focus during your break, find a playlist where you can concentrate for 10 minutes. I swear by this Kundalini Yoga Playlist…. it’s like my MAGIC PILL!

Let me know how you do?

Rather than by Default, Live Life Deliberately

When I was a senior in high school it was expected for me to go to college and get a degree. It wasn’t that I had to go to an Ivy League school it was just expected that that is what was in store for me. Go to college, get a degree in something and get a job. That’s what you did in the late 80s. There wasn’t even really any talk about what my passion was and what I wanted to “be” when I grew up.

So I applied to 2 colleges that were a couple hours away and got into both. I literally chose the college I attended based on the name of the city.

NORTHRIDGE

It sounded so fancy. No joke that’s why I chose the school!

So I graduated from high school. Got my student loans and left home. Stayed in a dorm in a commuter school and CHECKED OFF THE BOXES. Remember the requirements to graduate 👩🏽‍🎓. It was a checklist!

So for 5 years (yes it took me a year longer than most even going full time) I checked off boxes and finished with a degree.

Much to my surprise – I entered the workforce with a “J.O.B” – one that needed a degree on paper, but in reality did not need any special degree. Once again just went through the motions and collected a paycheck.

In my late teens and early 20s I literally lived my life by default. CHECKLISTS – and lots of I guess I’m supposed to do that moments.

Then I started to wake up, I started to think about what I would LIKE TO DO. WHAT SOUNDS FUN??

It was time for me to live deliberately!

This was before I was introduced to the Law of Attraction and living life with purpose.

According to Abraham Hicks – In order to live a life deliberately you need to begin to tell a DIFFERENT STORY of your life. You have to tell a story as you now want it to be and STOP 🛑 telling the tales of how it HAS BEEN or how it IS.

Tell the story you want to Experience!

To live deliberately, you have to think deliberately!

In your words, actions and and thoughts you must tell your story of how you want it to be. You have to FEEL GOOD while you tell it.

You have a split second to focus on the lack of what is missing OR choose to focus on what you WANT!

Here are some examples of what is or what is lack of vs what you want:

Health/Illness (absense of of health)
Happiness (absense of happiness)
Energetic/Tired (absense of energy)

I want to buy that vs I can’t afford that
I want to feel good vs I don’t feel good

I want to love my job vs I hate my job

We have a tendency to just tell it like it is. What is going on in our lives today.

But what if you changed the way you said things?

What if you told yourself

What You Wanted

How do we do this? How do we change our ways?

1. listen to what you tell yourself thoughout the day. Catch yourself in the middle of a statement that is contrary to what you want.
2. Tell yourself “clearly I know what I don’t want, but what is it that I want?”

Example:
I am fat
I want to fit into my jeans

My boss doesn’t appreciate me
I want to be appreciated

I can tell you I started practicing this naturally but yes of course as time goes by we tend to fall into our old ways. We tend to sabotage ourselves with negative talk.

Our days become consumed with what is lacking vs what we want in abundance.

Do you find yourself caught in this dilemma?