Friday, February 27, 2015

How to Make Good Habits Stick

"You should be very scared to fail to execute a habit, even once. By failing to execute, potentially you're not just losing a minor bit of progress, but rather threatening the cumulative benefits you've accrued by establishing a habit. This is a huge deal and should not be treated lightly. So make your habits relatively easy, but never miss doing them."        - Tynan from Superhuman by Habit

Powerful Stuff!

So the key is to make your habits relatively easy, but never miss doing them.

Lets take meditation for an example:

You have decided to start meditating. You start with one minute. Get good at meditation for one minute before you add another minute. Then get good at meditating for 2 minutes before you add the 3rd minute. Don't go from 1 minute to 10 minutes. It is always better to start small and to never miss a day.

So what will happen if you miss a day?

If all possible, try not to miss a day. What about if you miss 2 days?

Missing 2 days is a habit suicide. If missing one day reduces your chances of long-term success by a small amount like 5%, missing 2 days reduces it by 40% or so. 3 days missed and you may as well start over again. At that point you have lost momentum and have made it too easy to skip in the future.

I just started to jog again this week after a couple of months of just walking instead of jogging. I did miss one day, so I made sure that I got back on track the following day. I made it a priority the following day. I am sure you have heard the saying.....

 "If you want to do something bad enough you will find a way....and if you don't want to do it, you will find and excuse."

After missing one day this week I made sure I didn't come up with some lame excuse and instead I prioritized and made sure I got my jogging done the following day.

Plan your day around the habit for the next day. Decide specifically when you are going to do it and come up with a solution to problems in advance, particularly whatever problem prevented you from executing in the first place. Write it down!

When your new habit becomes automatic, it usually takes about a month for it to happen. You don't even have to use any of your willpower to execute your new habit.

Karin Glannstam - Personal Success Coach

Wednesday, February 25, 2015

NewYouTV Coaching Tip Of The Week - How To Focus on What IS Working

In this week's Coaching Tip, find out how you can focus on what IS working and have a better ending to your day.

Ask yourself this question every evening, "What DID work out today?"

 Karin Glannstam - Personal Success Coach

Tuesday, February 24, 2015

Feel Better Now - Interview with Tracy Bender - Fitness Expert

Please check out my Interview in the series "Feel Better Now", by NewYouTV.

This time I am talking to Tracy Bender, a Health and Fitness Expert and she is giving us some tips and ideas on how to create a more balanced and fulfilling lifestyle for ourselves. How to feel better now, from the inside - out.

Karin Glannstam - Personal Success Coach

Monday, February 23, 2015

Why having a Healthy Self-Image is so Important

One of the obstacles standing in your way of trying to fulfill your destiny in life might be your own self-image.

How you see yourself and how you feel about yourself will greatly impact how far you go in life.

Most of the time we will never rise above our own self-image.

What is self-image? 
It is that deep down feeling you have about yourself. Your self-image is how you regard yourself, how you regard your own value and if you feel like you matter in this world. It is the feeling that says, "I like myself and I have value," or "I don't have anything to offer the world and I really don't like myself."

The reason your self-concept is so important is that you will probably speak, act, think and react as the person that you think that you are.
If you see yourself as insignificant, having no value, boring, unimportant, unqualified, unattractive, you will probably act in accordance with your thoughts.
If your self-worth is low, you will imagine yourself as a boring, unimportant loser with no chance of ever being worthy of love and acceptance.

Have you ever heard the saying "Thoughts become Things"
"What you think about constantly will become your reality" or "What you think about you will attract."
- "Why did this happen to me?"
- "If it wasn't for bad luck, I wouldn't have any luck at all."
- "I can't do anything right."
- " I am too old to start over again."
- "I guess I just have to settle for where I am in life."

These might be some of the phrases that might dominate your thinking right now. Will any of these thoughts make you happy? No.....absolutely not.
I call this "Your Inner Critic" at work. Or your "Monkey-Mind"

On the other hand, people who view themselves as successful, attractive, abundant and worthy and having a sense of value, are usually happy about who they are.

Your self-image is not a physical part of your body. It is more a "subconscious part" that controls your actions and performance.

Ironically, your self-image may be a results of what other people have said about you. Your parents, siblings, friends, teachers, co-workers. Or it may stem from your own self-imposed images that you have painted of yourself in your own mind regarding your appearance , your personality, your abilities or accomplishments.

Every person has an image of himself or herself. The question is, does your image of who you are line up with the truth of who you really are?

So what can you do about this? First you have to become aware of your "Inner Critic" and then start questioning the statements. Is this true about me? Do I really have any proof of what I am telling my self is in fact the truth?
Start creating doubt in your own mind. Start challenging your thoughts, your false beliefs about yourself.
I always say, "You don't have to believe everything you think!"

We must learn to accept and love ourselves just the way we are.... right now. We are good enough and we are worthy of good things. But first we have to learn to challenge those negative thoughts. Then we must shift our focus onto something more positive.

We all must develop a healthy, positive self-image and see ourselves  as priceless treasures. We must start to feel good about ourselves. No one is perfect, we all have our faults and we all make mistakes....but that is OK.
Learn to love yourself, faults and all.

Start today to think of yourself as a champion. Start believing in yourself. Think of yourself as  courageous, successful, strong, healthy and worthy of love.

Learn to control your thoughts. It takes the same amount of energy to think "negative thoughts" as it does "positive thoughts." The choice is yours!

If you don't like what is going on in your life right now, maybe you need to examine your thoughts. Maybe your "Outer World" is full of chaos and drama....maybe you are stuck in a dead end relationship or job. To change might have examine and find out...... what is going on in your "Inner World?"

What do you believe is possible for you?

                                            Karin Glannstam - Personal Success Coach

Friday, February 20, 2015

Create and Feed your Good Habits

A habit is an acquired, learned behavior that we do without even thinking about it. It's almost involuntary because we have done it so much and it becomes practically second nature. Some habits are good, but some of our habits are really bad and they will prevent us from reaching our goals and destiny in life

"Habits can either make you...or break you."

Many of our habits that we've developed stem from the environment that we were raised in. If your parents were neat and organized, chances are that you too have developed a positive habit of being organized. Same thing with health and fitness. If you brought up living a healthy lifestyle including eating a balanced diet and exercising, chances are that you have established healthy eating habits for yourself and your family and you always include some kind of exercise on a daily base.

Your habits, whether good or bad, will greatly determine your future. To become a better you, take inventory of your daily habits. Do you have a tendency to worry a lot? Are you mostly eating junk food? Are you spending your whole evening in front of the TV or on The Internet or FB? Do you regularly succumb to addictions?

The good news is.... you can change. You can develop better habits. Most studies of habitual behavior indicate that a habit can be broken in 4-6 weeks. Just sit with that for a minute....
If you discipline yourself for a month or so, and be willing to suffer through the pain of change, you can rid yourself of a negative behavior, form a new healthy habit and create a new level of freedom in your life.

If you are willing to be uncomfortable for a while, you can press past the initial pain of change. In the long run your life will be so much better. Make a habit of being uncomfortable for some time. The pain won't last forever and once you develop a new habit, the pain will go away and you will enjoy your life a lot more.

"Ask yourself when you are tempted to react in the same old way....Do I want to be a prisoner of my past...or a pioneer of the future?"                              - Deepak Chopra

If you have had the same habit for 20-30 years you might not be able to overcome these habits as quickly as within 30 days. But if you will make up your mind and stick with it, it won't take years to break it.

Just make a decisions....make a commitment to stick with matter what.!!!!

It will get easier every day and eventually you will do the right thing automatically. You won't even have to think about it. You will succeed.

Just remember that it is difficult in the beginning to create a new habit. Often you will get tempted to cave in to your old habits, but you must not give in. Stay on track and focus on what you want and the outcome of your goal.

A lot of us will have plenty of excuses why we shouldn't change. We can find plenty of reasons to give up and continue to live the way we have always lived. There will be plenty of temptations out there. Just remember you can overcome all of those and just stay on your path to creating your new habits and life.

The truth is, in reality it isn't about breaking the habits as much as it is about replacing bad habits with good ones.

The key to success is to find something with which you can replace the negative habit. If you find yourself eating every time you feel stressed out, figure out something else to do. Maybe going for a walk or a jog. Just try to stay busy and out of the kitchen.

Repetition is key in creating new habits. Repeat the new habit until it becomes automatic.
Practice makes perfect!!!

Remember your habits today will the create your tomorrow and your future. If you have some habits that you don't like - Change them.

Decide today to become a better you, and stick with it....NO MATTER WHAT!

Karin Glannstam - Personal Success Coach

Wednesday, February 18, 2015

How to Reach Your Goals

Many people set goals, but never reach them.

In this video I will share a few things that you can do to improve your chances of accomplishing your goals.

Goals need to be removed from our imagination and brought out into the real world.

When we write out goals down and share them with others....the more "real" they become. Also the more committed we become to making them happen.

1. Write down your goals

2. Create steps to achieve them

3. Share those steps with a friend/coach/mentor.

Writing down your goals, increases the likelihood of accomplish them by 42%
Sharing goals with peers, increases the likelihood of you accomplish them by 50%
Having a trusted friend/mentor/coach receive weekly progress reports, increases the likelihood of accomplish them by 77%
Karin Glannstam - Personal Success Coach

Monday, February 16, 2015

What is Life-Coaching?

Life Coaching is motivational, positive, exciting and action driven. Life Coaching helps you look at where you are now and where you would like to be and helps you bridge the gap. It is about taking courageous action even though you are terrified.

Life Coaching is about learning great new tools so you can create the life that you desire and dream of. By raising awareness and encouraging you to take responsibility for your life, Life Coaching can help you raise your own particular challenge and go further than you ever thought possible.

A Life Coach can help you get crystal clear on what you are really trying to achieve, help you identify and remove blockages that are holding you back, help you raise you frequency and dissolving limiting believes, and trouble shoot your challenges and obstacles as you go along.

Getting a Life Coach that has been where you are and that can guide you through your journey and won't allow you to quit when you run into obstacles. Also a coach can help you reach your goal a lot faster than you would be able to do on your own.

Life Coaching is about letting go of what is no longer working so that you can engage in what is working. Dealing with an outdated belief system. Teach you how to shift your focus, because focus is power. Where focus goes - Energy flows!

Willingness to feel pain to get or gain awareness. Move into learning and no longer be willing to put your dreams on hold to serve others.

Crystalizing your vision and create a compelling future, in other words, helping your vision to become your future.

Going from a breakdown to a breakthrough. Turn crisis and setbacks into success.

It is about health. Without it nothing matters. When you are in peak health, you bring more abundance in every area of your life.
When we neglect our health, the results....disease, weight gain, low energy - can be disastrous.

So isn't is time that you got unstuck? learned how to create a new, more empowering story for yourself?

How about getting healthy? Isn't it time to overcome low-energy, make big transformations and create a better quality of life?

Have you lowered your expectations of what you want based on what you think is possible for you?

Imagine what dreams you could accomplish if you had a Life Coach in your corner, building a personalized game plan , teaching you tools and techniques so that you can design your own life and bridge the gap between where you are today and where you want to be in the future.

So what are you waiting for? ....Start Today by going to my website and sign up for a Free 30 minute Exploratory Coaching Session!

For your convenience all coaching is done via Phone or Skype.

Karin Glannstam - Personal Success Coach

Friday, February 13, 2015

How to Find the Love of Your Life

Since tomorrow is Valentin's day I thought it was perfect to write about LOVE in today's blog.

Several months ago I found this article that I saved and today I want to share it with you.

For most people relationships are the source of our greatest joy -  and greatest difficulties. While they were intended to uplift and empower, often they constrict and sadden. This need not be.

Here are some great tips!

1. Regard Relationship is a Journey, not a Destination.

The goal of relationship is not to obtain a life partner or to get married and have a family. The goals of relationship is to enjoy relationship. If you are too focused on getting somewhere, you will miss being somewhere. Marriage and long term commitment are the intention of relationship. They are the side effects. Enjoying your relationship right where you stand will take you to all the best places. Being present in the moment leads to lasting connection.

2.  Proceed from Enoughness

The best relationship develop from wholeness, not need. You are not empty, lacking, or desperate. Do not act out of desperation, or you will create desperate results. You are whole, attractive , worthy, and lovable. When you don't need someone, you can have someone. Broken people attract broken people. whole people attract whole people. You are whole.

Fall in Love with Yourself

While you may believe you need someone else to love you for you to feel validated and loveable, it is your own love you seek. If you truly love yourself, you won't need someone to love you. The paradox is that  when you value and honor who you are, where you are, as you are, the Law of Attraction will draw unto you someone who matches our belief.

3. Don't Drag the Past into the Present or the Future

Your history isn't your destiny. The way it was is not the way it is or will be. Leaving your past relationship, for better and worse, behind you. do not spend a lot of time (or any) telling your current or potential partner about your past relationships, except for the growth and blessing they have bestowed upon you. Let your new relationship be a blank slate upon which you write the beautiful things you want it to be.

4. Be Your Authentic Self

Realness is the foundation of all healthy relationships. Let your partner know who you are. Hiding, posturing, or image management only detract from intimacy, connection, and communication. If your partner sees your true self and wants you, you really have something going. (P.S. Your true self is quite beautiful. Don't be fooled to believe you are anything less than valuable.)

5. Take Your Power Back

Real relationships exist only between equals. If you have someone on a pedestal, or allow someone else to put you on a pedestal, you are participating in idolatry, not a relationship. Idols always fall on those who worship them. If you need someone else to make you happy, they can make you unhappy. Take your power back by identifying the source of happiness within yourself, not another person.


6. Cultivate Intimacy

Intimacy means, "Into me see." Create intimate relationships by speaking and acting from your heart. In the movie The Best Exotic Marigold Hotel, a lonely man meets an attractive woman at a bar and begins to feed her lines. Soon she is put off and starts to leave. He stops her and tells her "I am just lonely and I want someone to connect with." In that moment his honesty begins a real relationship. You don't have to be lonely, but you have to be honest. Establish the frequency of intimacy and you will invite your partner to meet you there.

7. Overthrow Limiting Beliefs

Notice what you believe about relationship that keeps you from having one. "All the good ones are taken or they're gay." "Men are not trustworthy." "Women are too demanding." "the ones I want, don't want me, and the ones who want me, I don't want." You will prove what you believe, so examine what you believe. You are not limited in any way to have a great relationship, so choose beliefs that open doors rather than closing them. Deny illusions and affirm positive possibilities.

8. Build Relationship from the Ground Up

Create a relationship with a real person, not a fantasy. Get to know your relationship partner as a friend. The best relationships often do not start with fireworks and miracles. They start with quality time and meaningful activities on the earth plane . Get to know your partner before falling in bed, love or marriage. Don't fall in love. Rise in love.

9. Discern Between required and Negotiable

Make a list of the traits in a partner you absolutely require, and another list of traits that are preferable but not deal breakers. For example, you may require someone who is available, able to communicate, addiction free, and self-supporting. You may prefer someone who can dance, enjoy certain music, had a particular political persuasion, and likes to cook. Some things are truly important, and others are less important. Don't confuse the two.

10. Bless and Appreciate All of Your Relationships

There is a gift in all relationships, even those that don't work out as you expected. If you enjoy some moments, even if not all; learned about your partner and yourself; grew and deepened in your understanding about what makes relationship work and what doesn't; created a friendship; had a child; played and had fun; or know now what you don't want - all of these experiences brought you to the more positive place you know stand. Appreciation is the key that opens the door for better.

                                                                                                         by Alan Cohen

                                           Karin Glannstam - Personal Success Coach

Wednesday, February 11, 2015

Coaching Tip of The Week - How to Handle Criticism

Constructive criticism can be good. But how do you handle criticism when it isn't constructive?  Find out here in this week's Coaching Tip of the Week.

Karin Glannstam - Personal Success Coach

Monday, February 9, 2015

Why People Critisize other People

I am sure that you all have heard the saying 'nurses make the worst patients'?

Well... sometimes as a life coach, I don't follow my own coaching tips. It isn't that I don't think that my tips aren't good. Instead sometimes I react to other peoples opinions and comments. In other words... I allow their agenda and unhappiness to become my own. Not a good idea, especially if the person that is talking to you is actually criticizing you.

Last week this to happen to me.

I am in the middle of planning and putting together a new video project for YouTube together with a good friend of mine. It is going to start in March. It is going to be about 'Women Empowering Women'. We are both so excited about our project.
Last week we attended a business networking meeting and we announced it to our fellow networkers because we had a question and we needed some input. We also wanted to spread the word about our new project.

Instead of positive feedback..... we got something totally different tossed at us....CRITISISM.... by the person in charge of this event. He totally put down our project and made is sound like it wasn't very important.

We both felt disbelief in what had just happened and I have to admit, that we left the event feeling somewhat discouraged about our own project.

'Maybe this project wasn't as good as we thought it was going to be? Maybe we are just wasting our time trying to make a difference? Maybe we need to come up with a better idea'.......??????

I thinks you understand what is going on here.....

We allowed someone else's opinion to doubt ourselves and our project.

I agree that constructive criticism is a positive thing....and it will allow you to grow as a person...
but this wasn't that kind of criticism. Sad to say most criticism is not intended to build up another person, quite the opposite. It's  is given with a intentional sting.
Such criticism is a reflection of the critic than of the person being criticized.

Everyone of us will have times when we are criticized, sometimes fairly, but more often unfairly. Unwanted criticism is most often based on jealousy. It stems from a competitive spirit. You have something somebody else wants.

Instead of being happy for you, keeping a good attitude. Knowing that they too can have what you got, jealousy rises up in the critical person. They try to cover their own insecurities by being critical, cynical, or snippy towards others.

The more successful you are, the more criticism you will encounter. Unfortunately, not everyone will celebrate your victories with you.

Some people let negative words or other people's opinions totally ruin their lives.

To live to please other people and by trying to keep everyone happy - is exhausting and it will make you very unhappy. And face it......some people don't want to be happy.

Not everyone is going to like you, not everyone is going to accept you and you can't keep everybody happy.

Some people will find fault ...NO Matter What. Yes... we should be kind and loving, but don't spend too much time trying to please somebody who is impossible to please.

Until they deal with their own issues.....they will never be happy.

But the funny part of this whole incident is.......
The day before the networking event I had just recorded my 'Coaching Tip of the Week' .....and it is going to be posted on YouTube this coming Wednesday. The topic of the Coaching Tip....
How to Deal with Criticism..... I am giving 3 tips on how to deal with this issue.

The funny part is..... I didn't follow my #1 Tip - Don't Take Anything Personally....

I guess I have some more work to do on myself.....because I sure did allow it to get under my skin for several hours and I wasted productive time and energy on this really silly issue.

Please remember to go to my Blog on Wednesday to find my tips on how to handle criticism.

In the meantime......

"Don't allow some narrow minded people discourage you from taking it all the way or reaching the top."                                                                      - Mary Kay Ash

Karin Glannstam - Personal Success Coach

Friday, February 6, 2015

A few Tips on how to Start Living Your Dream!

If you want to create and live your the star in your own movie, you have to step into your true potential. Here are a few tips on how to do this.

1. Stop making excuses. Especially the internal excuses. We have all listened to that little saboteur in our head, our monkey-mind our limiting internal dialogue.
We say things to ourselves.... and it sounds something like this, 'I can't do it', 'I am not smart enough' or 'I am too old'. Does this sound familiar? The truth is that it is irrelevant and unnecessary. These limiting beliefs and internal excuses will hold us back from achieving our goals.

2. Ask for help and express to people what you need. If you don't ask, you will never have it. Don't be afraid to ask people for help. No man is an island. We can't do it alone. You will  be surprised at how often people will respond positively to you when you honestly and clearly communicate what you want.

3. Dream - Believe - Achieve. It doesn't matter how big or small your dreams are. First you have to believe that you can achieve them.
Read inspiring books about people who rose above their limitations and blasted through the obstacles on their path and created their dreams. Listen to webinars about people sharing their stories. How they made break thoughts in their lives. If they can do can you.

4. Always have an open mind. Seek new opportunities and get out of your comfort zone. This will help you discover your unique and different talents. A lot of time we are stuck in a limiting thinking pattern. Having an open mind is crucial. Also surround yourself with the dreamers and the believers.

5. Create a Game-plan . Create a few daily, weekly, monthly and yearly goals. Always write your goals down and read them out aloud every day. Hold yourself accountable to achieving your goals. If you need some extra support in accountability, talk to friend that can help you. Get a mentor or a coach.

6. Take Action. Nothing happens until YOU move. You can create the most elaborate game plan but if you fail to take action...well it will just be the perfect game-plan. Taking Action is a must. No one else can do the work for you.

So what are you waiting for?

Take Action Today! Start Living up to Your Potential?

Be Courageous.....Take Action ...... Make it Happen!

Do the things today that will guarantee you the life you want to live tomorrow.

                                           Karin Glannstam - Personal Success Coach

NewYouTV Feel Better Now Series - Personal Finance Management

In this week's episode of the "Feel Better Now" series, Coach Karin Glannstam interviews Deanna Ooley of Personal Finance Management. Deanna is a certified Dave Ramsey Financial Counselor and Financial Peace University instructor. Her primary objective is to provide confidential consultation to help clients meet their financial goals. For more information, visit Deanna's web site at

Karin Glannstam - Personal Success Coach

Wednesday, February 4, 2015

Coaching Tip of The Week - You Have To Do The Work

Do you want to make a change in your life? We are all responsible for doing the work in our lives to make the changes needed!

Karin Glannstam - Personal Success Coach

Tuesday, February 3, 2015

Interview with Karin Glannstam - Personal Success Coach

Life Coaching is about learning great new tools to guide people to find the life that they desire and deserve. Helping your vision to become your future. It's about health, without it nothing matters. When you are in peak health you bring more abundance into every area of your life.
In this interview Personal Success Coach Karin Glannstam is being interviewed by Debbie Adame owner of The Social Queens
                                               Karin Glannstam - Personal Success Coach

Monday, February 2, 2015

Feeling Stressed Out? Try EFT (Emotional Freedom Technique)

After leaving a narcissistic abusive relationship almost 3 years ago, I have been suffering from PTSD. Panic attacks and anxiety were my 2 constant companions every day and night for over 2 years. I was using a lot of different techniques to deal with the stress and trauma and today I want to talk about something that has been very helpful in my recovery from PTSD and my narcissistic abuse.
It is called EFT or Tapping.

EFT or Tapping (acu-tapping, meridian tapping, EP=energy psychology, or TTT=trauma tapping technique) is an individual tool for increasing your EQ (emotional intelligence), and is great for personal growth, self-help, pain-removal and improved health. It is a wonderful spiritual help, adding peace and joy to your life, on the deepest levels.

EFT is a fantastic do-it-yourself method. EFT is especially well-known for its effective anxiety, fear & stress removal. EFT is also used to quickly reduce pain, both physical and emotional pain.

Why does Tapping work?

When you are tapping, what you are actually doing is creating an interruption in the mind-body communication system. There is a feedback loop between the body and mind. When you tap on the meridians, the channels of communication between the body and mind is creating a disruption in that communication. You are creating a relaxation in the body, shifting perception at the same time.

So why does Tapping work? Your mind and body work together as one. Whatever you think... your body follows. When you begin to think about your memory, you drift into a state where you feel as if you are re-experience the experience, as if you were there again. This is called a trance or hypnotic state of mind. When you tap, what you are aiming at is not the expression (disruption), but the cause, which in the state of mind or trance.

"If you can change your perception and how you see things then you can change your whole life."
                                                                                                          - Robert G. Smith

Where does your value come from?

Self-Esteem is the inner self. Inner self is all the memories about yourself, including every experience you've had with people. It's important to know, how you feel good. Those who let go of the bad feelings are happier and live longer.
What you hold within you must change in order to have a higher self-esteem. Your current emotional situation is a product of your memories.

Can you control what pops in your mind? You can't control what comes in at any moment, but you can control, how to react to it. If you clear what you hold within you, then what pops in will be different. It's really what you have in your mind, not what you put in your mind. If you don't change what you hold in your mind, you'll get what you already are.

You have shelves of memories, pains and hurts, all full of what you don't want. Your situation is based on what you planted. To get what you want, empty out you cupboards. Make peace with what you don't want. Clean out and make room for what you want and you become it

It's really about coping skills that you use in your daily life.
Drinking, smoking, over-eating, excess shopping are also examples of coping skills that will make you feel better as you use them, but they will create other problems along the way.

You can find information on YouTube on how to do Tapping.

If you live in Houston- Area...You might want to attend The Woodlands EFT Tappers.
They meet every Wednesday at The Forum (Senior Center) 5055 West Panther Creek Dr. The Woodlands, TX. Between 9.30-11.00 a.m.
Their website is

                                        Karin Glannstam - Personal Success Coach