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Remember, Reflect, Refocus: A Path to Self-Development in November
As November rolls in, it brings with it a sense of introspection. This month, themed “Remember, Reflect, Refocus,” serves as a perfect bridge to prepare for the year ahead. With 2 months, 8 weeks and 61 days and the hustle and bustle of the holiday season fast approaching, it’s essential to take a step back and evaluate our journeys. Are we truly moving toward the goals we’ve set for ourselves? In my mission to inspire positive change, I encourage you to delve into your self-care, self-development, and self-empowerment as we approach 2024.
Reflecting on the past year, we can often see where we’ve succeeded and where we might need to shift our focus and trust me there is still time to achieve your goals and realize your dreams. This self-reflection is crucial; it allows us to acknowledge our achievements, understand our challenges, and clarify our motivations. As the insightful Gail Sheehy said, “If we don’t change, we don’t grow. If we don’t grow, we aren’t really living.” Let’s explore how we can embrace this idea in our lives through self-development. For those who know me, you know I love self-development and I choose to prioritize self-development personally and professionally.
Remember: Acknowledge Your Journey
Before we can move forward, we must first remember where we’ve come from. What were your goals at the beginning of 2024? Take a moment to celebrate your accomplishments thus far—no matter how small. Did you pick up a new hobby, learn a new skill, advance your business or improve your health? Each step counts, and acknowledging these milestones is vital in keeping your motivation alive.
Reflect: Identify Your ‘Why’
Now that we’ve remembered our journeys, it’s time to reflect deeply on our ‘why.’ Why do you want to achieve your goals? Understanding your underlying motivations can provide clarity and reignite your passion. Is it to improve your health, create a better work-life balance, or foster stronger relationships? Whatever it is, reconnecting with your ‘why’ will help you stay grounded as you move forward. Remember too, when you know why, the way will appear (especially if you fuel your why will passion).
One of my guiding principles for 2024 is the concept of self-change, which aligns closely with self-development. The act of changing ourselves—whether through learning, personal growth, or overcoming challenges—is at the heart of achieving our goals.
Refocus: Set Intentions for the Future
With your memories and reflections in mind, it’s time to refocus your energy for the remainder of 2024. As we gear up for the new year, here are my top tips to help you embrace self-development in the remaining days, weeks and months of 2024 to fast start your 2025. Why wait for the future to change your future.
1. Cultivate a Growth Mindset
Embrace the idea that your abilities can improve with effort and dedication. Adopting a growth mindset not only boosts motivation but also opens doors to new opportunities. Remember, every challenge is a chance to learn and grow. An immediate way to achieve a growth mindset is by way of stacking a new practice that is challenging on top of a habit that are consistent with. For example, if you know that you need to stretch to reduce joint pain and stiffness from prolong sitting at your desk during the day, commit to stretching following your workouts. Just do it! Within 2 weeks of habit stacking a new fitness exercise (stretching) with an existing fitness habit (walking or weight-training 2 days a week), you will experience the positive benefits from stretching and wonder why you didn’t stretch regularly before. This technique works with any and every habit you do regularly. My favorite new habit-stacking strategy. Every time I brush my teeth I bring a glass of water to the sink and consumer 2 extra glasses a water as day (sometimes 3😊).
2. Keep Learning
Learning is the foundation of self-development. Explore different avenues for knowledge, from books and podcasts to online courses. For example, have you checked out my podcast, A MO’ment with Mo? It’s a great resource to learn while you’re on the move! The more you learn, the more you empower yourself to create change. If you commute to the office, even a couple times a week use your commute time to listen to a podcast (trade in social scrolling time for self-development/learning time).
Join me for my November “MO’ve with Mo” Podcast, featuring Toronto’s first financial therapist, Aseel El-Baba. In this enlightening episode, we’ll explore the often-overlooked emotional aspects of our relationship with money. Aseel will introduce strategies to understand and heal your financial mindset, helping you to understand that by learning how to break free from limiting beliefs and cultivate a healthier, more empowering relationship with your finances, you can change your relationship with money. Tune in for practical insights and transformative conversations that can change your financial journey for the better! Listen wherever you find your favourite podcasts or visit AMomentWithMo.MoHagan.com.
3. Be Passionate and Persistent
Change doesn’t always happen overnight. It requires patience and tenacity. Combine your passion with persistence, fueled by your ‘why,’ to push through obstacles. Even if you are not sure of your ‘why’ always turn to your passion as this will fuel your actions. Your unwavering commitment to daily actions in the direction of your goals will be the catalyst for meaningful change.
4. Follow Mo’s Circle of Change
To navigate the inevitable challenges of self-development, I encourage you to follow my Circle of Change framework.
- It begins with Courage—the courage to step outside your Comfort zone—try new things.
- Foster Connections and seek support to get the help and accountability you might need
- Practice steps 1 & 2 to enhance your Confidence, making it easier to navigate the Changes you desire in your life.
Check out “Mo’s Guide to MO’ve your Self-Care, Self-Development and Self-Empowerment Forward and Create Change in 2024” for a review of my Circle Of Change.
Conclusion: The Power of Self-Development
As we approach the end of the year, let’s remember, reflect, and refocus our energies toward self-development. Embracing change isn’t just about setting goals; it’s about transforming ourselves from within. By cultivating a growth mindset, committing to daily consistent learning and action, and practicing persistence, we can pave the way for a fulfilling 2025.
Let’s make this November a time for introspection and empowerment, ensuring we enter the new year ready to take on our biggest dreams. Remember, you have the power to create the change you seek both in your life and in the lives of those around you.
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Reflecting on the Year: Embracing Gratitude as We Approach Thanksgiving
As we enter the final quarter of 2024, it’s a perfect time to pause and reflect on the year that has been. With Canadian Thanksgiving just around the corner, the themes of gratitude and connection take center stage. This holiday reminds us of the importance of recognizing our blessings while also preparing for the transitions ahead. Reflecting on the past months, we can all feel a blend of emotions. This year has likely brought challenges, joys, and significant personal growth. Each experience, whether a milestone or a hurdle, shapes our perspective as we move forward.
Thanksgiving—both in Canada and the upcoming celebration in the U.S.—serves as a reminder to take stock of what truly matters. It’s a time to gather with friends and family, sharing not just a meal but stories, laughter, and gratitude. This communal aspect is vital, especially in a world that can feel increasingly divided. The essence of Thanksgiving goes beyond the day itself; it’s about acknowledging the connections that enrich our lives.
This year, my gratitude is particularly enriched by a special moment I shared with my husband at the Cliffs of Moher and neighboring Kilkee Cliffs in Ireland. There, amidst the breathtaking views, of the Kilkee Cliffs and coastline he presented me with a Claddagh ring purchased earlier on our trip in Galway. The design—two hands holding a heart, topped with a crown—captures the essence of what I cherish most. It serves as a reminder of the love we share, the friendship that grounds us, and the loyalty that keeps us united. Just as Thanksgiving encourages us to celebrate our connections, the Claddagh ring embodies the spirit of gratitude I feel for the relationships in my life with Ken.
In the spirit of reflection and gratitude, I’m also excited to share my upcoming podcast, “A MO’ment with MO,” which celebrates women in leadership. This platform will highlight the journeys of inspiring women who have broken barriers and made significant contributions in various fields. Through candid conversations, we’ll explore their triumphs, challenges, and the lessons they’ve learned along the way—each story a reminder of the power of connection and community.
As we reflect, consider what you are thankful for this year. It might be the small victories—a project completed, a friendship or relationship deepened, or moments of clarity gained through solitude. Among these blessings, we can also be grateful for the benefits gained through investing in health through regular fitness and physical activity. Gratitude has a remarkable power to shift our mindset. When we actively acknowledge the good in our lives, it fosters resilience and optimism, helping us navigate the uncertainties that lie ahead. Additionally, the discipline of maintaining a fitness routine fosters a sense of accomplishment providing motivation that spills over into other areas of life.
Looking toward the last three months of the year, it’s an ideal time for intentional planning and goal setting. Whether it’s dedicating time to personal passions, investing in relationships, or contributing to your community, reflecting on your values can guide you toward fulfilling pursuits. As we transition into the holiday season, consider how to extend the spirit of Thanksgiving beyond a single day. Acts of kindness, volunteering, or reconnecting with someone can create ripples of gratitude and positivity, enriching our lives and uplifting those around us. This cycle of appreciation not only enhances our own experiences but also fosters a more compassionate world.
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Embracing Summertime: A Holistic Approach to Physical and Mental Wellness
As the sun climbs higher and the days grow longer, summertime MO’tions us to embrace its warmth and vitality. However, amidst the sweltering heat and occasional lethargy, staying physically, mentally, and emotionally balanced becomes essential. Here’s how you can make the MO’st of the summer months while keeping your well-being in check.
Physical Well-being: Keep Moving, Stay Hydrated
Even when the temperature soars, it’s crucial to keep your body moving. Aim for at least 150 minutes of moderate exercise per week, whether it’s early morning yoga, a refreshing evening walk, or a swim in the cool waters of a nearby pool or lake. Exercise not only boosts your energy levels but also enhances mood and promotes better sleep—crucial for overall well-being during the summer. I personally know that when I set a goal for either number of minutes and/or steps I aim to achieve each week I’m 90% more likely to achieve it—that’s a great return on my investment of the time it takes to think about and declare the goal.
Hydration is another key factor in maintaining physical health. As temperatures rise, our bodies lose more water through sweat, making it essential to drink plenty of fluids throughout the day. Opt for water-rich fruits like watermelon and cucumbers and carry a reusable water bottle wherever you go to ensure you stay hydrated and refreshed. I start my day with a watermelon pre-biotic dissolved in a large cup of cold water that alone sets me up for feeling my best all day long.
Mental and Emotional Wellness: Relaxation and Connection
Summer offers ample opportunities for mental rejuvenation. Take time to relax and unwind—whether it’s lounging in a hammock with a good book, meditating in a shaded garden, or simply enjoying the beauty of nature around you. These MO’ments of calm can help reduce stress levels and improve overall mental clarity. Just recently I participated in a ‘walkie-talkie’ challenge at my workplace and learned that taking one meeting a week on the phone while walking is MO’s doable and definitely therapeutic. Even though the challenge is over I plan to schedule a walkie-talkie every week going forward. Perhaps you will join me.
Social connections also play a significant role in emotional well-being. Plan picnics, outdoor gatherings, or even virtual meetups with friends and loved ones to foster a sense of belonging and joy. Sharing experiences and laughter with others can uplift spirits and create lasting memories.
Embrace the Season with Intention
Embracing summertime isn’t just about enduring the heat—it’s about thriving in it. Explore outdoor activities that excite you, such as hiking trails with breathtaking views, trying your hand at golfing or pickleball, or even joining a local dance or fitness class under the open sky. These activities not only keep you active but also enhance your appreciation for the season’s vibrancy. I continue to teach a outdoor fitness class on Sunday on my street for my family and neighbours and it’s one of the MO’st enjoyable ways to embrace the season and experience social fitness.
Remember, balance is key. Listen to your body’s cues and adjust your activities accordingly. Summer offers boundless opportunities for enhancing your physical, mental, and emotional well-being. By nurturing yourself holistically, you can make this season truly unforgettable. Here are some essential tips to keep in mind:
Stay Hydrated: Make it a habit to sip water throughout the day. Try this trick: place 8 elastic bands on your water bottle and move one up each time you refill – sip and repeat!
Protect Your Skin: Prioritize skincare with SPF. Start with daily dry brushing and gentle exfoliation, then layer on products with sun protection. For that extra glow, try a natural self-tanning gel – no grease, stains, or odors.
Dress Wisely: Opt for caps, hats, and light fabrics to shield yourself from the sun’s heat. Explore new fabrics and styles designed to keep you cool this season.
Celebrate Achievements: Smile more and reflect on your accomplishments from the first half of 2024. Express gratitude for both small victories and major milestones.
Set New Goals: Begin the second half of 2024 with determination. Re-evaluate and reset your goals as needed. Consider signing up for events, courses, or training to keep yourself motivated and focused on your aspirations.
Embrace these tips to maximize your well-being this summer and set the stage for a fulfilling year ahead. If you are looking for some MO’tivation join me at canfitpro Global this August at canfitpro Global (conference) or come out to the tradeshow and workout with the best Fit Pro’s in the world! Learn more at www.canfitpro.com/events2024/global
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Take Five: MO’ve with MO at Your Desk for Your Mental and Physical Health
In today’s hustle and bustle, it’s easy to find ourselves glued to our desks for hours on end, overlooking the importance of staying active during the workday. Yet, the repercussions of prolonged sitting extend far beyond physical discomfort—they can deeply impact both our bodies and minds.
“Sitting is the new smoking” is a well-known phrase that highlights growing concerns over the negative health effects of prolonged sitting for everyone – even those who engage in regular exercise. Research shows that sitting for prolonged periods is associated with a higher risk of chronic health issues such as obesity, heart disease, and even premature death. One study published in the Annals of Internal Medicine suggests prolonged sitting can counteract the benefits of regular exercise. The study found that prolonged sitting, defined as sitting for over 3 hours per day, was associated with an increased risk of death, regardless of physical activity level. In other words, even if someone exercises regularly, spending long periods of time sitting at a desk or in front of a screen could negate the positive effects of working out. This statistic underscores the importance of reducing sedentary behavior throughout the day, not just during structured exercise sessions.
Carving out MO’ments for MO’vement throughout the day is not just a luxury but a necessity. Reflecting on one of my power words for 2024, which is self-CARE, I say MO’vement is medicine, and it is why it is a crucial component of self-care. In as little as five minutes in the morning and afternoon, and with just five simple stretches, you can revitalize your body, enhance your posture (easing back discomfort and pain), kick-start circulation and joint flexibility, uplift your spirits, and sharpen your focus for heightened productivity. It’s time to break free from the desk-bound monotony and embrace the transformative power of MO’vement—let’s embark on this journey to a healthier, more vibrant you, right from your very own desk.
Incorporating movement breaks into your daily routine, such as standing up and stretching every hour or taking short walks, can help counteract the negative effects of prolonged sitting and contribute to improved mental health and overall better health. Start with a seated stretch routine such as the one I share here and MO’ve on from there. Once you experience the benefits of stretching in your chair at your desk, you will wonder why you didn’t think about doing this before.
I have prepared and filmed this quick 5-minute routine which you can watch and follow along here. Move your chair back from your desk, move yourself to the front edge of your seat and plant your feet on the ground just wider than hip-width, arms at your side.
Exercise Sequence:
5 Shoulder Rolls
4 Alternating Overhead Reaches
3 Side to Side Torso Twists
2 Chest & Back Openers
1 Slow Deep Breaths (inhale through your nose, pause. Exhale through your nose or mouth, pause). Repeat 10 times.
So, whether it’s a few quick stretches at your desk (as outlined and demonstrated here), a quick walk around the office, or even a midday workout, make it a priority to MO’ve MO’re during your workday. Your body and mind will thank you for it!Want MO’re ways to get MO’tivated to MO’ve? Check out this 28-day MO’ve with Mo Challenge for Mental Health downloadable calendar. Mental Health Week in Canada is May 6 to 12, 2024 – the theme of which is #CompassionConnects – which is another reminder about why it is so important to take CARE of ourselves and get MO’ving for mind and body.
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MO’ve with Mo at your Desk!
Stuck at your desk all day? Get MO’ving with Mo!
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