Be Energized

I’ve been thinking lately about the word energized and what that means to me.  It was my One Word in 2015 and one of its definitions that really resonates with me is “to cause a transformation”. 

I’m usually looking for a personal transformation of some sort on a daily basis.  You might say, “Really, daily?!”  Yes, honestly, I do look for at least a mini transformation every day. What exactly do I mean by that?  Well, it usually has to do with my desire to drastically change the way that I am thinking about something in the moment.  For example, there are days that I wake up and one of my first thoughts is, “Ugh, today is the day that I need to (fill in the activity/task) and that makes me feel (fill in the negative emotion).”  I have to admit, it’s not a good way to start the day.  But it does seem to be human nature to allow the negative thoughts in our heads to surface as we think about what’s ahead of us each day.  I’ve come to realize that it’s what I do after this thought pops up that really makes the difference for me.

Walking through your day with negative, demotivating thoughts is not productive or pleasant at all.  So I have learned to do a few things to immediately change my day’s trajectory, to transform or energize it. As soon as I catch myself having that first negative thought, I do a couple of quick things to turn this around. I often start with a morning meditation and say several things out loud that I am grateful for. It may be really simple things like: It’s Friday, I woke up on time, or I have something good in the refrigerator for breakfast.  Then I think about what I intend for my day.  If I have something to do that seems somewhat daunting or unpleasant, I visualize that going well or better than expected.  Finally, I create some positive affirmations that can help fuel that vision for the day. 

Let me give you a specific example of how this works for me.

I may wake up and think, “Oh no, I have to drive down to Virginia this morning for an early meeting and the traffic is going to be terrible because it’s raining.  That feels really stressful.” That isn’t a very motivating thought to wake up to.  It makes me feel like staying in bed and pulling the covers over my head. 

To get energized and drastically change that thought process, I immediately think of several things I am grateful for about this situation; for example, it’s rain rather than snow, I woke up a little earlier than planned, and I am meeting with a very nice group of people who are excited that I am joining them today.

Then I try to quiet my mind to visualize getting to the meeting easily and having a very positive outcome.  Positive affirmations are the key component to keeping that vision energized. In this example, I might say:

  • Everything I need today is coming to me easily and effortlessly.
  • I am now being given the perfect solution for this situation.
  • I am energized and enthusiastic about the day ahead.

Those of you who know me well know that I am a big believer in a practice of visualization and positive affirmations. There’s a great deal of scientific research that has been done in the field of neuroscience that shows a direct correlation between our thoughts and words and the outcomes we experience in our lives.

Neuroscientists have shown that our brains focus on what we think most about. If we are constantly thinking and worrying about how we might be stressed or unsuccessful during the day, then our brains get geared up for that inevitability.

Conversely, if we tell our brain that today is going to be a good day and positive experiences are coming our way, then the brain starts scouting out opportunities to make that happen.  What does that mean?  We can change the way our day evolves with the thoughts that we feed our brains.

Imagine for a moment that you allowed yourself to eat only candy bars, potato chips, and ice cream all day long every day for a year, and ate nothing else. That doesn’t sound all together bad when you first think of it, right?  But you realize that your body wouldn’t function well physically if the only thing you fed it was junk food.  In fact, you might get very sick if you made that your diet for a long period of time.

Now consider what you may be feeding your mind all day long.  Whether we do it intentionally or unconsciously, we all allow our minds to be filled with some negative self chatter.  When we allow ourselves to listen to this negative chatter in our head, I think it’s fair to say that this is junk food for our minds.  And that can’t have a healthy impact on us either.

What is the negative chatter? Well, it’s that demotivating internal self talk that tells you that you will never realize your vision for your life, or even for this day, because you just aren’t enough – you aren’t young enough, smart enough, deserving enough.  Whatever it tells you, that unkind chatter in your head holds you back from realizing the life you desire to live.  It limits you, drags you down, and starts to convince you that others could pull that off (whatever THAT is) but YOU can’t.  And a steady daily diet of these negative thoughts can weigh you down and make you feel mentally exhausted.

Hmm, that sounds like the complete opposite of being energized, right?   

Of course, there are a lot of things we can do for ourselves to feel more energized – get proper rest, eat healthy foods, exercise, laugh, be social, pray.  However, one of the most impactful ways for me to get energized is to pay attention to the messages I am sending myself throughout the day.  When I use positive affirmations to infuse my personal visualization for a great day, it’s amazing how much more energized I feel. 

Quote: Affirmations can change your life

Would you like to explore what the personal thoughts are that are draining your energy and then transform them into inspiring thoughts that empower and energize your intentions? 

If so, join us for the Be Energized Evening Retreat on June 28th.  I will be facilitating the discussion and will help you create energizing, customized, positive affirmations that will infuse your vision for your life. This is a simple process and when applied regularly can make some immediate positive changes. I look forward to sharing more with you. Hope to see you on the 28th!

Click here for event information and to register. Reserve your spot today!

Today’s blog was written by WWR Partner Coach, Donna Kettell.  Donna is a certified professional coach (CPC) and a master practitioner in energy leadership (ELI-MP). Her certifications were earned through The Institute for Professional Excellence in Coaching (iPEC), which is accredited by the International Coaching Federation (ICF).

The Power of Visualization

The Power of Visualization

Sometimes when I mention the word visualization, I hear people say, “Oh I don’t have time to do things like that, I am just too busy!” I definitely understand feeling busy, I often say that myself. However, I have come to realize that when I take even just a few moments each day to quiet my mind, create a clear positive intention for my day, and visualize that day unfolding the way I desire it to, I have seen that my busy, hectic, “way too much to do” kind of life seems to fall into place much more easily and effortlessly. Why is that? I believe it has to do with FOCUS!

In fact, “Focused” is my 2016 One Word. I have had a few recurring things on my to do list every new year for the past several years. So I decided that 2016 was going to be the year that I could put a big check mark next to at least one of those overwhelming goals – renovating! I had plans to renovate my kitchen, powder room and master bathroom. I had started thinking about the project in 2014 and came closer to doing it in 2015 but seemed to lose focus (ah, there’s that word again!) and I allowed myself to say, I’m too busy for this, I’m going to have to do it some other time! Well, we all know “some other time” is never easily found unless we are intentional about how we use the time we have. So, in 2016, I made the commitment to focus on my renovation project, start to finish, no matter what! And, guess what happened? I am very excited to say that my renovation will be done soon!

So, how does my renovation project have anything at all to do with the topic of visualization? That’s easy – visualization has been a constant companion throughout my journey. Whenever I felt frustrated because I could not find the right cabinet pulls or because the decisions around which appliances to buy seemed daunting, I would stop and say, this does not have to be difficult – the answers are out there, I just have not found them yet….and I would visualize finding the answers to whatever that day’s challenge was. And, I can honestly say, this process works! There have been many days when I would visualize finding something I was searching for, and somewhat miraculously it seemed to materialize – whether it was through a creative idea from a dear friend, or randomly opening a magazine that outlined just the right advice. Somehow the answers came easily when I just trusted in the process.

For me, visualization really goes hand in hand with prayer and meditation. I am a spiritual person and I do believe that we are all created with unlimited power within us to create the lives we desire. Visualization is a practice that allows us to calm our minds, take a deep breath, get a very clear picture of what we intend to bring into our lives, and then trust and believe that all those good things are coming our way. I find that using visualization gives me strength, hope and confidence that empowers me to live the life I am focused on living.

As often as I have seen the amazing power of visualization over the last several years, I still find myself amazed at the process. And, because I am a work in progress, at times, I still opt to worry about how I am going to work out some problem or situation. And then I remember, there is a better way – visualize it, instead of worrying about it! And, I am always pleasantly surprised with the way that I seem to find just what I need, seemingly effortlessly, when I need it. Visualization feels like this cool little secret that I have discovered that has changed the way I look at my life.

WayneDyer_2I’d love to share more about the practice of visualization with you. I’ll be a presenter at the Be Focused event on Wednesday August 31st at 530 pm and would love to walk you through some easy steps to start visualizing the life you intend to lead. I feel confident that this process could truly empower you by enhancing your focus in life with very little time and effort. It certainly has done that for me. Hope to see you in August!  Click here for details and registration information.

I am also available to coach clients individually or present group workshops. If you would like to have a coach in your corner as you visualize and create the life you intend to live, please reach out to me at

I would welcome the opportunity to partner with you in your exciting journey!


Today’s blog was written by WWR Affiliate Coach, Donna Kettell.  Donna is a certified professional coach (CPC) and a master practitioner in energy leadership (ELI-MP). Her certifications were earned through The Institute for Professional Excellence in Coaching (iPEC), which is accredited by the International Coaching Federation (ICF).


Visualization to Realization

4 Steps to Help You Bring Your Vision to Reality

Have you ever wanted something in your life yet didn’t know how to begin to bring it into reality? Most likely, each day, there is something that we each would like to change or enhance about our lives. Whether we desire a much needed career change, a more satisfying significant relationship, a physical body that is pounds lighter and toned, or perhaps it’s a more balanced life with more joy and less stress! Whatever it might be, I have found that a personal visualization practice can help to manifest what you desire in your life.

I have made visualization a daily intention and have incorporated it into my coaching practice as a significant way to help others get focused on what they really want in their lives and, then bring those things into realization. It can definitely be a practice that works hand in hand with meditation, prayer and a positive outlook.

You may have heard the term visualization before but are wondering, what exactly is visualization? It’s a powerful tool that allows you to use your imagination to create a clear focused image of what you want in your life. And then, by focusing on it often, and sincerely believing in it, you will be able to manifest those things in life.

Let’s talk about some of the key steps of visualization.

First, relax to ensure the most effective visualization.
Quiet your mind from thinking about your to do list for a little bit. Do some deep breathing and relax your whole body. Research has shown that when we relax, our brain wave pattern changes from beta level to alpha level. The alpha level is found to be more effective in creating change through the visualization process.

Second, use your imagination to create a vivid picture of what you want in your life.
What does that look like? Picture yourself with your goal realized, as if it is really happening. How does it make you feel when you think about having that in your life? Create as many details as possible about it – use all of your senses – how does it look, sound, smell, feel, etc.

Third, focus on the picture you have created regularly, believing in your visualization.
When you first wake up and right before you go to sleep tend to be very productive times to visualize because you are in a more relaxed state then. However, you can do it as often as you like throughout the day.

Fourth, create positive statements, called affirmations, to shift any limiting beliefs that may be holding you back from realizing what you want in your life.
Affirmations work best when they are positive, concise and stated in the present tense.

A few examples of affirmations are, “I am joyful and balanced and can have all I want in my life”. “I am healthy and fit”. “I live a happy exciting life!”

Affirmations will help you to shift your doubts, fears and worry and get in a more powerful positive mindset. They allow you to focus on thoughts that support your vision rather than focusing on the reasons that you might have thought you could not create what you wanted to bring into your life.

Visualizing positive outcomes and picturing them as if they are currently happening is really empowering and has given me and my coaching clients the ability to embrace challenges in a more positive light. And, by being intentional in creating daily positive affirmations, I have seen my energy level for working through challenging situations increase and my ability to be successful in reaching goals strengthened. At times, I am still amazed at how much more easily things fall into place when I use visualization. The practice of visualization can quickly shift my mindset and then change the way I approach the things I set out to do each day. I am excited about the energy shift that visualization provides. When you feel energized with a positive outlook, you can accomplish amazing things every single day.

As you can probably tell, I have a true passion for this topic because it has brought wonderful things into my life seemingly effortlessly. I would love to share my experiences and provide you with some easy yet powerful tools to bring a daily visualization practice into your own life!

If you are ready to bring the things that you most desire into your life now, I am offering a workshop series beginning October 26th.  For details on the workshop visit:

If you have any questions about the workshop series, this blog, or other coaching opportunities, I would welcome the opportunity to talk with you! Please feel free to reach out to me directly —

Donna Kettell, Certified Professional Coach
Wholistic Woman Retreats, Affiliate Coach
Founder, Kettell Coaching
410 978 3492


Meet Donna Kettell ~ Affiliate Coach with Wholistic Woman Retreats

Meet Donna Kettell ~ Affiliate Coach with Wholistic Woman Retreats

Wholistic Woman Retreats (WWR) is a community of women who are interested in personal and professional growth. WWR is run and led by a team of mid-atlantic area professional coaches who provide skillful leadership aimed at teaching and guiding women to greater fulfillment through retreats, workshops, and speaking engagements. WWR has recently added an affiliate coach program to what they have to offer. This program is designed to support professional coaches who want to be part of a supportive, nurturing team. It is also designed to be a place where the woman looking to work with a professional coach can go to find the one that will best fit her needs.

Today we want to introduce you to Donna Kettell. What follows is a question and answer dialog with Donna to help you understand who she is and how she came to partner with us at Wholistic Woman Retreats.

Tell us about yourself…..

I have been blessed with several wonderful roles in my life – mom, daughter, friend, colleague, human resources professional, spiritual seeker, personal growth advocate and coach! All of my roles have shaped who I am today. Like you, I have had challenges throughout my life. However, I choose to be resilient and confident that life is good, and can be extraordinary if I am deeply connected to my faith, and the people and things that bring me meaning and joy! This summer, my son will be 21. The role of mom has been one of my greatest joys, and at times the hardest role I have ever had. My amazing son has grown into someone very special – he is smart and funny and passionate about life and is the kind of person that I would choose as a friend, even if I was not his mom- how much more could I ask for?! I have been a single mom for many years and know the challenges of that and also the rewards. Professionally, I have been a human resources manager for over 25 years. I have focused on employee relations and conflict resolution – skills that I have easily transferred to my coaching career. My friends and colleagues tell me that I am a thoughtful and compassionate listener, and that I challenge them with the right questions and support them with enthusiasm and encouragement. I have also been told that I have an authentic, positive approach and a good sense of humor, even on the most trying days. I became a coach to make a positive and meaningful impact on others’ lives. I have experienced that as a human resources professional in a corporate setting however, I wanted to impact people on a more personal level through coaching. I have grown from working with my own coaches over the years, and I want to be there for others in that same way. I find great joy in partnering with people to assist them create their most exciting, abundant lives.

Why did you decide to become an affiliate coach with Wholistic Woman Retreats?

I became an affiliate coach with Wholistic Woman Retreats because I knew without a doubt that it was the right place for me to be! I had met Carol deLaski in late 2013 and immediately felt a connection with Carol as someone with whom my spirit resonated. I shared with Carol that I reached out to her because after over 25 years in the human resources profession, I had decided to use the skills I had honed over the years in my professional life to focus on being a coach. Carol suggested that I contact iPEC (Institute for Professional Excellence in Coaching), which is the training program that had certified her years before. I completed the six month training program through iPEC in 2014 and became a certified professional coach (CPC) and a master practitioner in energy leadership (ELI-MP). Shortly after my certification, I heard that Wholistic Woman Retreats was looking for affiliate coaches and I knew that this was a community of women that I could add value to as well as one that could offer support to me in my journey as a woman and as a coach.

Have you found your One Word for 2015? If so, what is it and what does it mean to you?

Yes, my “One Word” for 2015 is energize. This word is meaningful to me this year because I truly believe that nothing is impossible to accomplish if I put aside any fears about it and give the goal my attention and energy every day! When I embraced the word energize for 2015, I asked myself when am I most energized? and how do I build that in 2015? I am focused on taking care of my physical body with good nutrition, regular exercise to include yoga and better sleep habits. And perhaps even more impactful from an energy perspective is that I am working on being consistently emotionally and spiritually balanced with meditation and visualization techniques. I have already felt a new sense of empowerment through these techniques. When I feel stuck or a little off my game, I know that meditation and visualization with prayer will help me get back on track now. For me, hope is energizing and knowing that I have the power within me to create a better life every day is very hopeful and motivating!

Our group is for “women on the grow”. Where are you growing? How has your involvement with Wholistic Woman Retreats impacted this?

My greatest growth challenge is putting aside fear and embracing the possibilities that life has to offer. Our Be Brave retreat was very much aligned with this goal for me. Each day I challenge myself to be brave vs. being fearful. What fears challenge me? Well, it depends on the day, but it’s most likely some of the same things you might wrestle with. Perhaps it’s not being good enough in one of my roles, or not feeling like I measure up on some level. The key I have found to putting aside my fears is to remember that I am unique and special and do not have to be what someone else is. I only need to be the best version of me! Visualization coupled with meditation and prayer has really helped me to abandon my personal fears and take positive steps toward accomplishing the things that before now I thought I could not do. I should note that my 2014 One Word was Fearless! So, as you can see, it’s a journey and I continue to be a work in progress every day.

What is a really good piece of advice you’ve received that you continue to use today?

My Dad always loves to say, this life is not a dress rehearsal! That is very meaningful to me – we only get one life and it needs to be embraced with fearlessness, energy and joy! No excuses. I have a pretty ceramic sign in my kitchen that reminds me of this every day. When I embrace the notion of “playing all out” every day, I know I will live an exciting meaningful life without regrets.  

Tell us about your coaching practice…What’s your niche? Who is your ideal client? How can people find you if they’d like to work with you?

My coaching niche is women who want to take their life to the next level of joy and fulfillment. You may have a good life right now. However, deep down you may crave more – you may want to feel less overwhelmed by the stresses in life and desire a life that is extraordinary. However, perhaps you are unsure how to get there or need a partner to help hold you accountable. It would be very exciting for me to be the coach in your corner to encourage you and support you in accomplishing your goal of an extraordinary life. I truly believe that each of us can create that life that we long for, one day at a time!

If you’d like to partner with me to encourage you and support you in your journey toward a more fulfilling joyful life, please reach out to me to talk about it! I offer a complimentary session to anyone who wants to learn more about how we could work together to nurture your vision for your life.

I’d welcome the opportunity to talk with you! Please reach out to me at or you can call me at 410-978-3492.