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Wednesday, 30 December 2015 09:42

The 2-0-1-6 Plan

The beginning of a new year is a great time to reflect on the year behind and look forward to the year ahead. A great way to do this is with The 2-0-1-6 Plan. Three years ago, I created The 2-0-1-3 Plan and it resonated with so many of you, so we've done it every year since. Be sure to comment below with your plan.

The 2-0-1-6 Plan is about starting off the New Year with intention, motivation, and accountability for health and happiness. It's okay if some of your items from last year are still on the list this year.

Forward this on to your friends and family and let's see how many people we can get on board to join in. Here's how it works.

2  Come up with TWO actionable and doable healthy living ideas. Be specific. Make them very customized for you. Think about your weakness areas. How do you do in the areas of stress management, having fun, sleeping well, eating healthy, exercising, having nurturing relationships, and living in a nontoxic environment (this can be related to your emotional or physical environment)? Are you pretty good about working out, but don't take any time for stress management? If so, don't put exercise on your list, but rather, put something that will reduce your stress. Commit to work on the areas that receive less of your focus. You will see in the examples below that the ideas are both manageable and quantifiable. Try to be as specific as you can, and don't over-commit. You can always over-deliver.

Here are a few ideas:

  • Meditate for five minutes three days a week first thing in the morning to start the day grounded.
  • Spend less time with those people in your life who make you feel worse about yourself (you can be specific with names, if you want).
  • Do not drink alcohol during the week, only on Friday and Saturday nights.
  • Get 7,500 to 10,000 steps at least four days a week (wear a pedometer to track it).
  • Go to bed by 11pm every night so that you get at least 7 hours of sleep.
  • Make one fun plan a week that makes you happy.

Commit to doing the ZERO "do it now" item. What is the one thing that has been on your list to do for years that you know would benefit you in some way—career, health, relationships, personal—but you just have never done it? Commit to it to do it this year.

This one is really important! So many of you reported in that you did your "0" from last year. Way to go! In 2013, my "0" was to join Toastmasters which I have wanted to do for TWENTY YEARS! I finally did it that year and it has been one of the best things I've done. Setting the intention of doing it at the beginning of the year and stating it publicly helped to finally make it happen! Trust yourself. You know your "0". Let's make it happen this year.

Here are a few ideas:

  • Get out of a toxic relationship that has been bringing you down.
  • Make a change in your job if you feel miserable every day. (Sometimes this may not be possible due to financial constraints, but oftentimes even if we believe this to be the case, we do have choices that we have not allowed ourselves to believe in. Now's the time to believe in them and explore them.)
  • Go on the trip you've been talking about taking for years. If your spouse doesn't want to join you, go with a friend, by yourself, or an organized group.
  • Hire a health coach and lose the weight for good.
  • Find a workout regime you like so that you look forward to exercise rather than see it as a chore. For some ideas, read Movement by Gypsy.
  • Join a support group (e.g. AA, Al-Anon, loss, cancer). If you need help, there are groups out there for you. Sharing your pain with others does help.
  • Write your memoir.
  • Volunteer.
  • Take classes.

1  Choose ONE word for the year. Come up with one word that you want to represent you in 2016. Give it some thought because you want it to really encompass what you want for the year. When you have decided on your word, write it out in big letters and put it somewhere you will see it everyday. Put it on your bathroom mirror, by your computer, on your vision board, at work, in your wallet. In 2013, my word was "confidence", in 2014 it was "openness", and in 2015 it was "surrender". Below, I say what my new word is.

Here are a few ideas: faith, love, forgiveness, dream, health, peace, strength, hope, play, truth, trust, imagine, and share.

6  Take SIX minutes every day to ground yourself in the day. Whether you want to take the six minutes in the morning, afternoon, or evening, be sure to take them. Ground yourself in the day. You can do this by taking a few deep breaths allowing your mind to free itself from the mental chatter. Set an intention for the day (such as being mindful, grateful, open, strong, playful). Do a ritual if you choose (light a candle, share with your spouse one highlight from the day, write in your journal). I talk more about this in chapter 9, "Losing My Mind(fulness)," of my book, Four Quadrant Living: Making Healthy Living Your New Way of Life.

2-0-1-6  Take some time this week and think about your 2-0-1-6 plan. Be sure to comment below and let us know. It is helpful to share it with others to make it more real and to help hold you accountable. I've shared my 2-0-1-6 plan in the comments below. If you want to share some of your plan, but not all of it, that's perfectly fine. Share what you feel comfortable with and keep private what you want.

I look forward to hearing from you. Let's make 2016 a year filled with health, happiness, and ... (insert your word here!).

And, of course, if you need help with making any part of your 2-0-1-6 plan happen, 4QL can help you!


Be sure to share your 2-0-1-6 Plan in the comments section below!

________

Dina Colman, MA, MBA is an award-winning author, healthy living coach, and founder of Four Quadrant Living. Dina has a private practice helping clients live healthier and happier lives. Her Amazon Top 100 book, Four Quadrant Living: Making Healthy Living Your New Way of Life, guides readers to make healthy living a part of their daily lives, leading to greater health, vitality, and happiness. Contact Dina at This email address is being protected from spambots. You need JavaScript enabled to view it.

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Published in Body Blog
Friday, 02 January 2015 11:00

The 2-0-1-5 Plan

The beginning of a new year is a great time to reflect on the year behind and look forward to the year ahead. A great way to do this is with The 2-0-1-5 Plan. Two years ago, I created The 2-0-1-3 Plan and it resonated with so many of you! We had the 2-0-1-4 Plan last year and now it's time for your new plan. Be sure to comment below with your plan.

It has been on my mind the past couple of weeks to send out this blog and today I received an email from a client I haven't seen in over a year proactively telling me about her 2-0-1-5 Plan. The 2-0-1-4 Plan had been so motivating for her, so without prompting she had already done her 2-0-1-5 Plan! I have to admit, these plans have been life changing for me too.  

The 2-0-1-5 Plan is about starting off the New Year with intention, motivation, and accountability for health and happiness. It's okay if some of your items from last year are still on the list this year.

Forward this on to your friends and family and let's see how many people we can get on board to join in. Here's how it works.

2  Come up with TWO actionable and doable healthy living ideas. Be specific. Make them very customized for you. Think about your weakness areas. How do you do in the areas of stress management, having fun, sleeping well, eating healthy, exercising, having nurturing relationships, and living in a nontoxic environment (this can be related to your emotional or physical environment)? Are you pretty good about working out, but don't take any time for stress management? If so, don't put exercise on your list, but rather, put something that will reduce your stress. Commit to work on the areas that receive less of your focus. You will see in the examples below that the ideas are both manageable and quantifiable. Try to be as specific as you can, and don't over-commit. You can always over-deliver.

Here are a few ideas:

  • Meditate for five minutes three days a week first thing in the morning to start the day grounded.
  • Spend less time with those people in your life who make you feel worse about yourself (you can be specific with names, if you want).
  • Do not drink alcohol during the week, only on Friday and Saturday nights.
  • Get 7,500 to 10,000 steps at least four days a week (wear a pedometer to track it).
  • Go to bed by 11pm every night so that you get at least 7 hours of sleep.
  • Make one fun plan a week that makes you happy.

Commit to doing the ZERO "do it now" item. What is the one thing that has been on your list to do for years that you know would benefit you in some way—career, health, relationships, personal—but you just have never done it? Commit to it to do it this year.

This one is really important! So many of you reported in that you did your "0" from last year. Way to go! In 2013, my "0" was to join Toastmasters which I have wanted to do for TWENTY YEARS! I finally did it that year and it has been one of the best things I've done. Setting the intention of doing it at the beginning of the year and stating it publicly helped to finally make it happen! Trust yourself. You know your "0". Let's make it happen this year.

Here are a few ideas:

  • Get out of a toxic relationship that has been bringing you down.
  • Make a change in your job if you feel miserable every day. (Sometimes this may not be possible due to financial constraints, but oftentimes even if we believe this to be the case, we do have choices that we have not allowed ourselves to believe in. Now's the time to believe in them and explore them.)
  • Go on the trip you've been talking about taking for years. If your spouse doesn't want to join you, go with a friend, by yourself, or an organized group.
  • Hire a health coach and lose the weight for good.
  • Find a workout regime you like so that you look forward to exercise rather than see it as a chore. For some ideas, read Movement by Gypsy.
  • Join a support group (e.g. AA, Al-Anon, loss, cancer). If you need help, there are groups out there for you. Sharing your pain with others does help.
  • Write your memoir.
  • Volunteer.
  • Take classes.

1  Choose ONE word for the year. Come up with one word that you want to represent you in 2015. Give it some thought because you want it to really encompass what you want for the year. When you have decided on your word, write it out in big letters and put it somewhere you will see it everyday. Put it on your bathroom mirror, by your computer, on your vision board, at work, in your wallet. In 2013, my word was "confidence" and last year it was "openness". Below, I say what my new word is.

Here are a few ideas: faith, love, forgiveness, dream, health, peace, strength, hope, play, truth, trust, imagine, and share.

5  Take FIVE minutes every day to ground yourself in the day. Whether you want to take the five minutes in the morning, afternoon, or evening, be sure to take them. Ground yourself in the day. You can do this by taking a few deep breaths allowing your mind to free itself from the mental chatter. Set an intention for the day (such as being mindful, grateful, open, strong, playful). Do a ritual if you choose (light a candle, share with your spouse one highlight from the day, write in your journal). I talk more about this in chapter 9, "Losing My Mind(fulness)," of my book, Four Quadrant Living: Making Healthy Living Your New Way of Life.

2-0-1-5  Take some time this week and think about your 2-0-1-5 plan. Be sure to comment below and let us know. It is helpful to share it with others to make it more real and to help hold you accountable. I've shared my 2-0-1-5 plan in the comments below. If you want to share some of your plan, but not all of it, that's perfectly fine. Share what you feel comfortable with and keep private what you want.

I look forward to hearing from you. Let's make 2015 a year filled with health, happiness, and ... (insert your word here!).

And, of course, if you need help with making any part of your 2-0-1-5 plan happen, 4QL can help you!


Be sure to share your 2-0-1-5 Plan in the comments section below!

________

Dina Colman, MA, MBA is an award-winning author, healthy living coach, and founder of Four Quadrant Living. Dina has a private practice helping clients live healthier and happier lives. Her Amazon Top 100 book, Four Quadrant Living: Making Healthy Living Your New Way of Life, guides readers to make healthy living a part of their daily lives, leading to greater health, vitality, and happiness. Contact Dina at This email address is being protected from spambots. You need JavaScript enabled to view it.

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Published in Relationships Blog
Sunday, 29 December 2013 16:52

The 2-0-1-4 Plan

The end of year is a great time to reflect on the year behind and look forward to the year ahead. A great way to do this is with The 2-0-1-4 Plan. Last year, I created The 2-0-1-3 Plan and it resonated with so many of you! It was fun to share our plans for the New Year, so it's time to do it again. Be sure to comment below with your plan. For those of you who did it last year, you can see your plans here at the bottom of the blog. 

The 2-0-1-4 Plan is about starting off the New Year with intention, motivation, and accountability for health and happiness. It's okay if some of your items from last year are still on the list this year. I didn't quite master one of my "2" items from last year as you can see in the comments below, so I'm putting it on my Plan again this year.

Forward this on to your friends and family and let's see how many people we can get on board to join in. Here's how it works.

2  Come up with TWO actionable and doable healthy living ideas. Be specific. Make them very customized for you. Think about your weakness areas. How do you do in the areas of stress management, having fun, sleeping well, eating healthy, exercising, having nurturing relationships, and living in a nontoxic environment (this can be related to your emotional or physical environment)? Are you pretty good about working out, but don't take any time for stress management? If so, don't put exercise on your list, but rather, put something that will reduce your stress. Commit to work on the areas that receive less of your focus. You will see in the examples below that the ideas are both manageable and quantifiable. Try to be as specific as you can, and don't over-commit. You can always over-deliver.

Here are a few ideas:

  • Meditate for five minutes three days a week first thing in the morning to start the day grounded.
  • Spend less time with those people in your life who make you feel worse about yourself (you can be specific with names, if you want).
  • Do not drink alcohol during the week, only on Friday and Saturday nights.
  • Get 7,500 to 10,000 steps at least four days a week (wear a pedometer to track it).
  • Go to bed by 11pm every night so that you get at least 7 hours of sleep.
  • Make one fun plan a week that makes you happy.

Commit to doing the ZERO "do it now" item. What is the one thing that has been on your list to do for years that you know would benefit you in some way—career, health, relationships, personal—but you just have never done it? Commit to it to do it this year.

This one is really important! So many of you reported in that you did your "0" from last year. Way to go! Mine was to join Toastmasters which I have wanted to do for TWENTY YEARS! I finally did it this past August and it has been one of the best things I've done. Setting the intention of doing it at the beginning of the year and stating it publicly helped to finally make it happen! Trust yourself. You know your "0". Let's make it happen this year.

Here are a few ideas:

  • Get out of a toxic relationship that has been bringing you down.
  • Make a change in your job if you feel miserable every day. (Sometimes this may not be possible due to financial constraints, but oftentimes even if we believe this to be the case, we do have choices that we have not allowed ourselves to believe in. Now's the time to believe in them and explore them.)
  • Go on the trip you've been talking about taking for years. If your spouse doesn't want to join you, go with a friend, by yourself, or an organized group.
  • Hire a health coach and lose the weight for good.
  • Find a workout regime you like so that you look forward to exercise rather than see it as a chore. For some ideas, read Movement by Gypsy.
  • Join a support group (e.g. AA, Al-Anon, loss, cancer). If you need help, there are groups out there for you. Sharing your pain with others does help.
  • Write your memoir.
  • Volunteer.
  • Take classes.

1  Choose ONE word for the year. Come up with one word that you want to represent you in 2014. Give it some thought because you want it to really encompass what you want for the year. When you have decided on your word, write it out in big letters and put it somewhere you will see it everyday. Put it on your bathroom mirror, by your computer, on your vision board, at work, in your wallet. Last year my word was "confidence". I still have my word staring at me on my vision board right next to my computer that I have seen for the past 365 days. (It was also pretty cool that my friend, Tracy, gave me a necklace for my birthday with my word on it, so I had it as an empowering reminder that I wore daily!). Now I've replaced last year's word with this year's word, "Openness".

Here are a few ideas: faith, love, forgiveness, dream, health, peace, strength, hope, play, truth, trust, imagine, and share.

4  Take FOUR minutes every day to ground yourself in the day. This one is a little different from last year. Last year it was to write 3 things you are grateful for every day. This year, I'm changing it because I've heard from so many of my clients about the importance of starting or ending your day with purpose. One of my clients said they feel that every day runs into the next, so we talked about creating a closing day ritual. Another one of my client starts every morning lighting a candle and setting an intention for the day. Whether you want to take the four minutes in the morning, afternoon, or evening, be sure to take them. Ground yourself in the day. You can do this by taking a few deep breaths allowing your mind to free itself from the mental chatter. Set an intention for the day (such as being mindful, grateful, open, strong, playful). Do a ritual if you choose (light a candle, share with your spouse one highlight from the day, write in your journal). I talk more about this in chapter 9, "Losing My Mind(fulness)," of my new book, Four Quadrant Living: Making Healthy Living Your New Way of Life.

2-0-1-4  Take some time this week and think about your 2-0-1-4 plan. Be sure to comment below and let us know. It is helpful to share it with others to make it more real and to help hold you accountable. I've shared my 2-0-1-4 plan in the comments below. If you want to share some of your plan, but not all of it, that's perfectly fine. This year, I chose not to share my "0". Share what you feel comfortable with and keep private what you want.

I look forward to hearing from you. Let's make 2014 a year filled with health, happiness, and ... (insert your word here!).

And, of course, if you need help with making any part of your 2-0-1-4 plan happen, 4QL can help you!

_________

Dina Colman, MA, MBA is an author, healthy living coach, and founder of Four Quadrant Living. Dina has a private practice helping clients live healthier and happier lives. Her Amazon Top 100 book, Four Quadrant Living: Making Healthy Living Your New Way of Life, guides readers to make healthy living a part of their daily lives, leading to greater health, vitality, and happiness. Contact Dina at This email address is being protected from spambots. You need JavaScript enabled to view it.

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My "1" word for 2014!

Published in Relationships Blog

  

 

Four Quadrant Living Book Cover Image

 

Winner of 10 Book Awards!

Revised and Updated, 2020

  • She truly cares

    I initially started working with Dina to help me with my diet for an autoimmune disease I have been battling for years. She has also helped me with stress, relationships, and work. She is very encouraging. I am now happier and healthier because of Dina. She truly cares about you and it definitely shows in the difference it has made in my life.
    Mary M.
  • Guidance & knowledge

    Reaching out to Dina was one of the best decisions I've made this past year. Every aspect of my life; spiritual, mental, emotional, physical, was out of balance. She was and continues to be exactly what my life was missing; someone to hold me accountable, a cheerleader, a confidant, a trustworthy advisor, a coach!
    Lisa H.
  • Saved my life

    Dina has provided me with the tools and knowledge that I needed to make changing to a healthier lifestyle a manageable goal. She never judged me when I stumbled but has only given me the encouragement and steps I needed to get back up and try again. I will be forever grateful to Dina because she has literally saved my life from the downward spiral I was in.
    Kristin A.
  • Helped me balance my life

    After the my mom's death, I withdrew from life. Dina helped me move past the self-destructive tendencies I had used to cope with my grief. She is a compassionate listener, offers gentle suggestions, and provides nonthreatening accountability. Through our sessions she helped me balance my life. I don't know where I'd be without her.
    Liz L.
  • Lost 10 pounds

    Working with Dina has helped me to manage and control my prediabetes. I have lost 10 pounds with her guidance by being more aware of the food I am eating. I like working with Dina because I feel that she really tries to find ways for me to be healthy in my life—the things I like to do and eat—rather than providing a cookie cutter solution.
    Diane C.
  • Feel stronger and happier

    Dina and her Four Quadrant Living consistently give me simple, easy to implement suggestions to make my entire life healthier. With Dina's gentle guidance, I have vastly improved the way I eat, the way I deal with stress and, basically, the way I balance my life. It is impossible to not feel better, stronger and happier when working with Dina.
    Gracie T.
  • Offers variety of services

    Dina's approach is never threatening or condescending and she offers a variety of services that fit many, many different needs - whether just a little nudge when it comes to diet or organization or an all-out weekly session helping with all four quadrants. Highly recommend!
    Tiffany T.
  • Highly recommend her

    It wasn't just about food but my overall well-being. I got the tools to work toward the things that I wanted to achieve. I love that I can email Dina with any question that I might have along the way! I highly recommend her.
    Gabriela V.
  • Amazed at improvement

    By the end of the 3rd week (of the Detox Program), I started to notice changes. I felt less tired and was actually sleeping less. I was amazed at the improvement in my well being. Dina was great in providing information and motivation throughout the program. She presented a nice balance of telling me what I needed to know without overwhelming me.
    Dave L.
  • Invested in her clients

    Dina offered ideas on dealing with my job stress. I felt the ideas really catered to me and my job specifically, rather than being some general ideas I could get from internet research. I use one of the fantastic ideas religiously to help destress after every shift. I was so pleased with my experience, I recommended Dina's Four Quadrant Living to my sister.
    Bev Y.