03Dez 2024 by Manuela Zeitlhofer

How to Embrace The Aging Journey

About your Coach, Mental Fitness, Mindfulness, Personal Development
Yesterday I went for a health check. The doctor told me that everything is mostly fine. There are just a few small things that could be counteracted. For example, the natural aging process. Hormone deficiency, fat around the middle, and muscle loss were mentioned. Medication was contraindicated. Suggestions for optimal nutrition were made. The doctor also suggested endurance and strength training twice a week. In addition, one could counteract the hormone deficiency, preferably with creams. As I sat listening to the wealth of information and suggestions, I also asked myself to what extent Western medicine attributes positive aspects to the aging process, or whether the focus is purely on the body bending to life. That sounds rather deterministic, doesn't it? What about, for example, wisdom, empathy, and a greater sense…
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04Jun 2024 by Manuela Zeitlhofer
3 Steps to Better Mental Fitness

3 Steps to Better Mental Fitness

Mental Fitness, Mindfulness, Self-Reliance
Mental fitness is a measure of your ability to handle life’s challenges. When you’re mentally fit, you use your mental abilities to the fullest extent. Mental fitness enhances your creativity, ability to manage stress and anxiety, and ability to cope with mental health challenges. Take the first steps to improve your mental fitness today. 👉 Step 1: Discover your Inner Saboteurs Saboteurs are the voices in your head that generate negative emotions in the way you handle life’s everyday challenges. The first step to conquering your Saboteurs is to identify them and expose their lies and limiting beliefs. Take the free Saboteur Assessment to discover the Saboteurs that are holding you back: Saboteur Assessment 👉 Step 2: Track your Mental Fitness Score PQ (Positive Intelligence Quotient) is the measure of your mental fitness.…
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28Mrz 2024 by Manuela Zeitlhofer
Challenging Compassionately & Directly

Challenging Compassionately & Directly

Mental Fitness, Mindfulness, Uncategorized
Coaching is pointing out what I sense, hear and see to benefit the client.* The magic of coaching is in the set up and in the intentions. And it works. My superpower is that I am very empathetic and I listen exceptionally well, which creates an open and safe environment that bubbles with prospects. Another potential lies in the way coaching challenges a person’s thinking and beliefs compassionately and directly. Here is an example: Imagine someone who keeps putting off making arrangements regarding the succession of their business. Said person is in their 70s and their health has become a bit fragile. Asked in the right context with a compassionate intention, a direct challenge would be: “What if you were not able to attend to your business, starting tomorrow and…
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02Mrz 2024 by Manuela Zeitlhofer
Think in Positive Terms & Increase Your Potential

Think in Positive Terms & Increase Your Potential

Mental Fitness, Mindfulness, Nature, Problem Solving
You have probably heard that our subconscious brain cannot process a negative command. In simple terms, when you are told, “Don’t think of a pink cat!”, you cannot help but think of a pink cat (mine had blue whiskers). And this brings me to my topic for today: Everything we create starts with a thought, then comes language, and communication, and slowly the world is created and recreated. Here is a thought to practice with: Imagine peace More: If you want to dive in deeper, think of a recent challenge and formulate it in positive instead of negative terms. An example: Instead of telling myself, “I want to spend less time sitting” (negative term), I say, “I spend more time walking” (positive term). See how one’s focus shifts? Walk more…
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02Feb 2024 by Manuela Zeitlhofer

Gratitude Changes Life As We Know It

Mental Fitness, Mindfulness, Personal Development
Are you a glass-half-full or a glass-half-empty person? Whichever one you are, you are right, and this perspective likely shapes how you see the world in general. Another metaphor is that every object casts a shadow in the daylight, and depending on your perspective, you might stand in the shadow or see the shadow that something is casting as dominating the whole picture. Gratitude compares to stepping into the sunshine and seeing the “other side” of things. It is just a matter of perspectives. Every position is subjective. We are free to change our perspective. What are you grateful for today? Photo by Mayur Gala, Unsplash 2024 ________________________________ Manuela Zeitlhofer | Mental Fitness & Nature Coach
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16Aug 2023 by Manuela Zeitlhofer

Finding Your Wild Self & Living A Full Life

Mental Fitness, Mindfulness, Personal Development
Manuela & Anya, 2022 The doors to the world of the wild Self are few but precious. If you have a deep scar, that is a door, if you have an old, old story, that is a door. If you love the sky and the water so much you almost cannot bear it, that is a door. If you yearn for a deeper life, a full life, a sane life, that is a door. ― Clarissa Pinkola Estés (Photo by Sandra Grünewald, Unsplash, 2023) One of my doors is behind the pain and loneliness I experienced when I was a toddler, in a hospital, for several months, tied down so I would not fidget with my leg (it was in a cast), or stand up (which might have jeopardized the…
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14Jun 2023 by Manuela Zeitlhofer

Saving One’s Face

Getting to know your Coach, Mental Fitness, Mindfulness
I generally like to present myself well composed and in control of my negative emotions. I don’t like to be seen when my saboteurs (my negative inner voices) get the better of me. Feelings of stress, anxiety, self-doubt, frustration, restlessness, and unhappiness can be very unsettling. I work through strong emotions best by going outside. Walking and running have always worked well for me. Mental fitness activities have added a new and unexpected effectivity for me. I still experience negative emotions, but more and more I feel AND see them for what they are, and that makes it possible for me to step aside and that really takes the edge off those emotions. If you feel alone in and at the whim of negative emotions, I can assure you that…
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06Jun 2023 by Manuela Zeitlhofer

Your Body Has You Covered

Connecting with Nature, Mental Fitness, Mindfulness
When the fog is too thick for you to find your way around, your body knows where to go. That might be a bit of a metaphorical exaggeration. Please bear with me as I unroll my thoughts: Unfortunately, our area is currently experiencing dense smog from wildfires in this and other provinces of Canada. While we cannot really smell it (unlike yesterday, when the smell of a cold fire pit hung in the air), my chest felt heavy this morning, I felt reluctant to take a deep breath, and a headache was (and is) lingering. I pointed out to my daughter that there are people who spend their lives in conditions like this, where the air is polluted all the time. And how lucky we can be that this is…
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15Jän 2023 by Manuela Zeitlhofer

Fit Body & Fit Mind

Mental Fitness
I have good news and a reality check. Let me tell you a story, and you can see if you can find the good news! If you are lucky, your body was naturally fit in your younger years. For example, you could eat whatever you wanted without gaining any weight, for example, and you were naturally fit, even if you did not work out a lot. If you are anything like me, now that you are older, you are putting on weight much more easily, and to stay physically in shape takes time and dedication. Again, if you are lucky, you love healthy food, which can give you an advantage with regards to healthy eating habits. Me, I love crunchy vegetables and any kind of fruit. So now that we…
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10Jän 2023 by Manuela Zeitlhofer

Mental Fitness Snippet: Walking & Breathing

Connecting with Nature, Mental Fitness
The snow is crunching under my feet. I breathe in while I take two steps. I breathe out while I take the next two steps. My mind chatters. I think: “In” (and take two steps), “out” (and take two steps). I let go of the thoughts that want to bubble up. “In…. out” (crunch, crunch, crunch, crunch). https://youtu.be/zzReU25B79Q __________ Manuela Zeitlhofer | Mental Fitness and Nature Coach
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14Dez 2022 by Manuela Zeitlhofer

The 3-To-1 Positivity Ratio

Mental Fitness, Mindfulness, Personal Development
Research shows that our brains are hard-wired to over-emphasize the negative experiences we have. Due to an evolutionary survival mechanism called the “negativity bias”, the human brain holds on to and amplifies the negative much more than the positive. It was more essential for our distant ancestors to remember the experience with the dangerous bear, than the beautiful field of flowers. According to Dr. Barbara Fredrickson (University of North Carolina, 2009), we need three positive experiences for every negative emotional experience in order to keep a positive mindset. According to her, we can actively build a collaborative relationship between our survival minds and our thrive minds. This 3-to-1 ratio should be maintained both in thoughts and feelings, as well as in interactions with people that matter to us. 1 2…
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02Dez 2022 by Manuela Zeitlhofer

Playing to our strengths

Connecting with Nature, Mental Fitness, Mindfulness, Personal Development
Playing to your strength means doing what you are able to do well, rather than doing other things. An example: A friend’s son was assessed for ADHD. In the process, it was found that he is simply a kid who needs more physical exercise than he was getting in school and at home. It was not easy, but the school and the parents found ways for him to get more play time outside and more time when he is unplugged from any technical devices. This story led me to think about people in general: - Are we living our lives playing to our strengths or are we just playing along with the structures we find ourselves in?- How can we create the lives that make it possible for us to…
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23Sep 2022 by Manuela Zeitlhofer

Judgement is Disconnecting

Conflict Management, Mental Fitness, Mindfulness, Personal Development
Judging others, circumstances, or oneself is stripping an event of its embeddedness into the system it occurred in. – Manuela Zeitlhofer (2022) (photo by Eskay Lim, Unsplash, 2022) Have you ever noticed yourself judging others, circumstances and yourself (!) with a very sharp and self-righteous mind? And has it ever happened, that – in comparable situations – you found yourself full of compassion, or curiosity over the mistakes and wrongdoings of others and yourself? If you can relate to both, you might sense that... …judgement comes from within, because ever external circumstance can lead you to either be judgemental or compassionate. (Some contributing factors might be the self-care you treat yourself with, and how full your reservoir of self-love is.) …there are factors inside of you that sabotage you, your…
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14Sep 2022 by Manuela Zeitlhofer

The Magic of Persistence

Mental Fitness, Personal Development
Nothing in this world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'Press On!' has solved and always will solve the problems of the human race. ― Calvin Coolidge __________ Many times our inner critics keep us from achieving our fullest potential. Imagine what you could do if you were not concerned about failure, but if you saw every failure as a teachable moment that can only advance you toward your goals? __________ Manuela Zeitlhofer | Authenticity & Mental Fitness Coach
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12Sep 2022 by Manuela Zeitlhofer

Don’t Throw In The Towel!

Goals, Mental Fitness, Personal Development, Problem Solving
“You can throw in the towel, or you can us it to wipe the sweat off your face!” (Gatorade) This metaphor was used in a Gatorade slogan in 2003. It seems to have a wide range of applications, from physical exercise to mental fitness, to goal orientation and endurance. What does it mean to you? Where and when are you tempted to throw in a towel, and what happens when you persevere? One area of such turmoil for me is going out into the world and approaching strangers, telling them about my services, so they have a chance to get to trust me as an ally on their self-development journey. (photo by Dim Hou, Unsplash, 2022) __________ Manuela Zeitlhofer | Authenticity & Mental Fitness Coach
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28Jul 2022 by Manuela Zeitlhofer

Animal Communication

Connecting with Nature, Mental Fitness, Mindfulness, Personal Development
For many people, animal communication is something that only the 'gifted few' can achieve. This of course is entirely untrue as we were all born with the ability to talk to and hear animals. Holly Davis, Animal Communication With All Species __________ Challenge: Communicate with the next animal you see. Then drop me a note! What have you learned? “Starlings”, by Manuela Zeitlhofer, May 28, 2020 __________ Manuela Zeitlhofer | Authenticity & Mental Fitness Coach
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28Jul 2022 by Manuela Zeitlhofer

My Wealth

Getting to know your Coach, Mental Fitness, Mindfulness, Personal Development, Philosophy, Self-Reliance
Do you associate wealth with money? I do struggle with the concept at times. Then I remind myself that I have enough. For me, it comes down to making the conscious decision to be happy in the Now. Because NOW is all we have. The past is a memory and the future is an imagination. Most of the time, I have all I NEED in the very moment I am in. It is often the WANTS that I want (!) to pursue. To remain still and just be, let the moment be all I want - that is happiness for me. My wealth is my happiness, the feeling of being enough, and of having enough (or more than enough), right now. __________ How about you? Where lies your wealth? And…
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21Jul 2022 by Manuela Zeitlhofer

In My Own Way

About your Coach, Mental Fitness, Mindfulness, Personal Development
Have you battled internal obstacles – problems that were entirely created by your way of approaching the world in your thinking and actions? – I have! For more than a year I had been bothered by a digestive issue: There was a knot in my intestines, always in the same spot. It never went away. The intensity of the discomfort varied. I consulted my family doctor. I consulted an Ayurvedic doctor. Nothing. I researched online. – A partial breakthrough was achieved when I found a useful video how to alleviate the symptoms temporarily. But no solution appeared. I started to despair. Then, we went on vacation and I did not drink my tap water. The discomfort was gone. I had stumbled upon the solution. The problem – or obstacle –…
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