RSSAuthor Archive for Carol Ebert

Carol Ebert

Carol Ebert, RN, BSN, MA, CHES, CWP, is a creative force for education and wellness and is a certified wellness practitioner and wellness coach, mindful coaching certification trainer, certified law of attraction facilitator, and certified nutrition advisor. She has been a bedside nurse, school health educator, college health service director, medical center wellness specialist, and mindful coach and trainer. She is now CEO of her own wellness business, www.carolebert.com. She can be emailed at carol@carolebert.com.

Rock Your Health: When you can’t stop working!

What’s up with working all the time? How did that enter our lives?  What happened to weekends off with a Sunday drive in the country? What happened to Sunday morning church followed by a nice meal out? What happened to evenings sitting outside or kids playing till dark? What happened to all that free time computers were supposed to give us?  Oh wait.  Maybe that’s it. It’s the computers fault. Or is it?

If you are wondering why you are so exhausted, look no further than your own choices about how you are living your life. And if the people around you are in the same boat, maybe it is time for a heart to heart.  So what are you willing to do to bring rest and refreshed energy back into your life?  And how committed are you to making that change?

As a wellness coach I know how successful people make changes in their busy lives and having a coach to hold you accountable is often the best step to get you to where you want to be quicker. Contact me if you want a sample session and maybe you will discover what possibilities exist for you. carol@carolebert.com

Rock Your Health: 6 Excellent ideas to FIRE UP your work

FFind new initiatives that make your job better and healthier. This is the “fuel for your fire” so keep abreast of new trends and bring people together who have passion for making things happen and hand the reins over to them.

IInvest time connecting with staff. Ask as you shall learn what people want. The best ideas generally come from those around us, but we often don’t ask them for advice. Be the manager that asks!

RRenew your commitment to your role on a daily basis. WHY did you take on the role of manager in the first place? WHAT is in it for you? Write that statement down, hang it where you will see it every day and read it out loud to keep your internal fire burning.

EEnergize yourself daily to keep your mind, body, spirit in balance. This is my number one priority because if I don’t take care of myself, no one else will do it for me. When I stopped working for a boss who controlled my time and my schedule and started working for myself, I make exercise my number one priority above all else, and have held to that commitment for the past 10 years and it is paying off every day. How are you keeping your life balanced despite all the stresses and strains of work and life? And how are you encouraging your staff to do the same thing?

UUndo negative self- talk. This will do you in every time. The minute you tell yourself you don’t have time for something new, you don’t have time! It’s that self-fulfilling prophecy. “Whether you think you can or can’t either way you are right.” – Henry Ford 1863-1947.

PPlan, Plan, Plan. Create daily, weekly, monthly, 3-monthly, 6- monthly or a full 12 months in advance. Without a plan, you are lost. Trust me, whenever I have a plan I feel better and have success, when my plan runs out and I haven’t created another one, I “feel” lost.   Select which time frame works for you and get your team creating a masterpiece that will keep the flame burning.

So keep the flame alive, and don’t give up! As author Napoleon Hill said: Quitters Never Win and Winners Never Quit!

Rock Your Health: Ten questions to ask when you are looking for the right coach for you

Are you stuck and don’t know how to move forward with an issue that is bugging you but you never seem to finally do anything about it? This is where having a coach can be a real asset, helps you break thru barriers and gets you into action. But how do you find the right coach for you? Here are some questions to ask your potential coach to help you sort it all out.

  1. What are your qualifications that make you an effective wellness coach?
  2. Where did you receive your coach training?
  3. How long have you been coaching?
  4. What makes you different from other coaches?
  5. How do you decide whether you can help me?
  6. What strategies do you use when you coach someone?
  7. Can I interview you by phone before I decide to hire you?
  8. Do you provide a complimentary coaching session before I sign up?
  9. What happens during a coaching session?
  10. What does a coaching package look like and how much does it cost?

Want to ask me these questions to find out what kind of coach I am? Contact me at carol@carolebert.com.

Rock Your Health: 7 Secrets to Being a Healthy Nurse

So what does it mean to be a healthy nurse?  I am one and am proud of it!  But I latched on to the concept of Wellness early-on.  Right out of nurse’s training I spent 3 years as a Navy Nurse caring for Vietnam casualties and really got a wake-up call about war and how it is not a good thing!  But I learned a lot, grew up a lot, but then entered civilian life again doing the nursing thing at the bedside.  That may have been the turning point for me because I felt the problems I was treating could have been prevented, and it all seemed senseless to me.

So I became a school nurse, got hooked on teaching kids how to stay healthy, and made the shift from treating problems to helping people prevent them. Much more rewarding for me and thus was dubbed “Nurse Wellness.”

What I have learned and “know for sure” (as Oprah would put it) is that there are some core principles that if you adhere to them, all will be well.   Why people don’t is still a mystery to me, but once you get in the groove of these things, it becomes fun, with a huge payoff – like you might live to 100+.  And right now as a Boomer myself, that sounds mighty nice.

So here is my magic formula for staying HEALTHY.

H – Happy Attitude.

E – Exercise Daily.

A – Abundance of Antioxidants.

L – Low Glycemic Foods.

T – Take Time for Yourself.

H – Help Others.

Y – Young at Heart.

Rock Your Health: Finally – An Easy Way to Get Moving!

Why are we so resistant to exercise?  The CDC says 80% of the US population doesn’t get the recommended amount of exercise for health.  So which group are you in – the 80% or the 20%?  Are these some of your excuses when it comes to exercise?

  • I tried it before and I always stop after a few weeks
  • I don’t feel better right away and in fact, I hurt all over
  • I don’t see the benefits soon enough so why even start again
  • I don’t have the time
  • I’m too tired at the end of the day
  • I’m too busy to fit it in
  • I don’t need to exercise because I am on my feet all day
  • I’ve gotten this far without exercising so why start now
  • I’m too old to start exercising and I might hurt myself
  • I have a health condition and can’t exercise
  • I’m too lazy

Well guess what.  I fall prey to many of those excuses as well, but at one point in my life I realized a huge benefit from regular exercise and I’ve never stopped since.  Yes, exercise became my tool to MANAGE STRESS.  Now that I use exercise as my stress management prescription, I’m much more motivated and have received huge benefits that continue to keep me coming back for more.

  • I get to burn off all the pent up energy that can turn on my body and create pain
  • Moving my body immediately changes my attitude from negative to positive
  • I get to be around other great women who want to feel better which inspires me
  • I feel better being with others
  • I’ve gained many new close friends to share feelings and reduce the anxieties of life
  • We get to laugh a lot because our instructor is so fun and pumps us up
  • My endorphins also get pumped up and I “feel” what others call a “runner’s high”
  • I forget about all the day’s irritations and just focus on my body’s movements.
  • I get really creative when exercising and come up with cool new ideas for my work
  • If I feel any depression at the beginning it all dissipates while I’m working out
  • I feel a great sense of accomplishment at the end and feel relaxed and calm
  • I sleep better

And oh yes – people ask me how I stay so fit and think I am younger than my age.  Now that is the best self-esteem booster of all!

So what are you waiting for?  Stop thinking of exercise as a chore, or torture or a waste of time.  Start thinking of it as a way to reduce stress (who doesn’t experience this daily) and you don’t have to take any drugs either.

Rock Your Health: Your 10 Step Guide to a Rockin’ New Year

The word TRANSITION means the passage from one form, state, style, or place to another – CHANGE!  Some of you are cringing thinking about change, but others are thinking – BRING IT ON!  How many transitions are you experiencing right now?  From holiday over-eating to New Year reckonings about weight?  From worrying about money to wondering what else you could do to increase your income?  From working in a job that is not a fit for you to wondering what else you could be doing? From leaving the workforce to enter the world of retirement and not knowing how to adjust? Transitions are everywhere at any time and can be perceived as negative or positive.  I prefer the latter and have some thoughts to consider.

T – Trust your instincts.  Rather than be caught off guard when things change, take the high road and note what your gut is telling you about what it going on. Keep in mind the change you are experiencing might be just what you have been secretly wanting!

R – Reset your eating and exercise program.  Have you been stuck and know you want to get healthier but not sure how to make the first move? I’m sure you have dealt with this before, so reflect on what helped you be successful in the past and recreate those steps.

A – Adjust your thinking from I CAN’T to I CAN.  See yourself healthy, happy and whole.  Send time every day imagining yourself being your best and being grateful for all that you are and have.  Hang up pictures to visually represent what your goals look like so you can start living in that body even before you get there.

N – Notice what you need right now. Go outside right now for a walk.  Yes – right now!  By yourself!  Take a notepad and pen along because great ideas are sure to surface while you are walking and you may want to write them down before you lose them.  Focus as you walk on what you really need right now to move forward thru this transition. This will be your starting point.

S – Set goals in alignment with your values to create the life you love.  Have you ever taken the time to really ask yourself what you want? Yes, you know what your mother wants for you, what your kids want, what your partner wants, and what you “should” want.  But what do you really want?  Write down 3 dreams you have for a more complete life and post it where you can ponder it.

I – Integrate all your skills into a single focus.  By now you have probably acquired a lot of great life and work skills that make you the fantastic talented person you are.  During this transition, you might find that it is time to put them all to good use and see what emerges.  Write down a list of everything you are great at – write until you can’t think of anything else – at least 30 things.

T – Train yourself for new skills.  After I had acquired all the skills I thought I needed in life, I opened up myself to what might be next for me – the key – being open to possibilities.  What showed up for me was “wellness coaching”, or some people call it “life coaching”.  When I was searching for “what’s next for me”, a friend coached me and after just 2 sessions, I had a new direction, a plan, and I was on my way again.  I loved the experience so much, I was trained to be a coach as well as a coach trainer.

I – Invite new opportunities.  When I was transitioning out of the workforce and into my own independent wellness business, I needed to figure out how to earn money while still doing the work I am passionate about.  Because I remained open to new ideas, I was presented with a way to help people get healthy as well as make passive income that could grow over time.  The key was to stay open to new ideas and give them a chance to see if they could work for you.

O – Own up to what is best for you. Not sure what direction to take as you transition?  Your guide should be how you “feel” about what you decide to do.  As they say, if it feels right – do it?

N – Now is the time to reinvent yourself.  I wrote a whole chapter on this in the book Wise Women Speak – Choosing Stepping Stones Along the Path.  My gift to you is a free download of this chapter by logging on to my website http://carolebert.com/meet-carol/free-ebook/

Enjoy the process of your transition.  Remember, it’s about the journey not the destination.  Fun times ahead!  Contact me at any time for support – carol@carolebert.com.

Rock Your Health: Avoid New Year weight gain with a clean sweep!

Weight gain is common during the first months of the year despite our New Year’s resolutions to lose weight. Small yearly weight gains of one to two pounds may be a significant contributor to the high rate of obesity in America, and weight gain over the holiday period may be responsible for much of this yearly weight gain.

A study published in PLOS ONE shows that despite people’s best intentions to eat less in the New Year, they may actually be taking in more calories during the first three months of the year.

Our good intentions may be resulting in us buying more healthy foods, but we are also buying the same unhealthy foods and therefore eating more of both. For me, that means we need to do a clean sweep of all the unhealthy stuff before re-stocking with the healthy choices.

This clean sweep needs to happen at home and at work. A good first step is to team up at work and re-start the New Year with new food choices that support healthy lifestyles and focus on using healthy foods for celebrations and not always cakes!

Contact me if you want for find out how to do a Clean Sweep. carol@carolebert.com

Rock Your Health: Asleep at the wheel?

Are you and your nursing staff ready for a nap after lunch? Why do we get so sleepy after we eat and can’t seem to think straight? And what did we eat that causes this feeling?

The latest information might interest you. Low glycemic food has a positive effect on brain function after a meal. In a recent study of normal weight adults, a meal consisting of low-glycemic carbohydrates improved cognitive function after meals better than a high glycemic meal. (A Nilsson et al. Effects on cognitive performance of modulating the postprandial blood glucose profile at breakfast. European Journal of Clinical Nutrition (2012) 66, 1039-1043.)

Looks like the guilty party is eating high glycemic foods. The whites: White bread, white pasta, white rice, white potatoes, and, of course, the usual processed fast foods and sweets.

Want some help finding low glycemic tasty alternatives? Check out this website www.glycemicindex.com.

Rock Your Health: Retirement: When your star is finally born!

I thought being in the retirement zone meant I was done with a lot of things, including being a student. I never thought I would ever have the desire to start all over again. But I was wrong!

And here is why. I love to work! (Are you like that too?) It feeds me, energizes me, brings me joy, allows me to give back by helping others, brings structure to my day, and creates money so I can do more of the pleasurable things I want to do like travel more. So guess what. I’m a student again! But it’s a new way of learning for me, while being at home and managing the wellness business of which I dreamed.

What are your thoughts about your own retirement? Have you given it any thought? [more]

Rock Your Health: Self-sacrifice no more!

Are you caught in a web of putting others ahead of yourself? Nurses have a tendency to be codependent—admit it—and we thrive on giving it all to our patients, our colleagues, our families, our parents, and even to our worthy causes. Consequently, we’re spent and have nothing left for ourselves.

I challenge you to try a new way of being for this next phase of your fabulous life. It is an opportunity to reprogram that self-sacrifice tendency into a new, improved you who is focused on self-care. It might be awkward at first, but this is your time to shine and the quality of your life may depend on it. [more]