7 Secrets

To Life

Success

By: Dr. Celina Spence

“Go as far as you can seeand when you get there, youwill always be able to see

farther.” Zig Ziglar

My soul purpose is to be, feel and enjoyso that I may inspire the world to be feeland enjoy. I am a chiropractor and as youcan see my soul purpose doesn’t evenmention what I do …except it definesEVERYTHING I do. The 7 Secrets to LifeSuccess is the product of learning how towalk the walk in a wellness world. I getREALLY excited about each and everyone of the “secrets” as I know how pro-foundly life changing each of them canbe. When you start doing them all to-gether the sum of the whole becomeseven greater than the parts….mind blow-ing experience.

I have written this book as if I was speak-ing to you over a cup of herbal tea. Youwill notice that I sometimes bend therules of grammar and syntax. It is doneon purpose so that you may “hear” mespeak as you read … and not just to drivemy father who is a retired English teachercrazy (although I am ok with that J ) !

Please sit back, read, learn and enjoy.

W h y I D O , W h a t I D o ?

“What greater thing is therethan for two human souls to feel that

they are joined…to strengthen each other… to be one with each other in silent unspeakable memories”

- George Eliot

W h o I s D r. C e l i n a S p e n c e ?

I am so excited to be a chiropractor.Right here! Right now! I have been inpractice since 2001 and each day it justkeeps getting better!

Let me share a little bit of my story withyou..........

I am 11 years old and my family gets in a caraccident in which the vehicle rolls over sev-eral times. We do not have our seat belts onand my brothers, sister and I are "tossedaround like a good salad". Initially, everyoneappears to be okay but for a few bumps andbruises. However, weeks later I am gettingprogressively more sore, I have headachesand I cannot sleep. My father decides that itis time for my first chiropractic adjustment. I

go into the office not quite sure what isgoing to happen to me - afraid that it isgoing to hurt! My fear was completely mis-placed. I instantly felt better, could thinkbetter and had energy like I had never hadbefore. The chiropractor was very gentleand I am thankful to this day that I went ashe also was able to get rid of the earachesthat I had for my entire life. Let me tell you,after my first adjustment at 11 years of ageI absolutely knew that I would become a chi-ropractor!

I had a second experience with the benefitsof chiropractic when Iwas 19. I am playingbasketball and I de-cide to go for the ball-the problem is my op-ponent goes for myhead. I feel a terriblepain in my neck and Iinstantly know thatsomething isn't right.

Initially things appear okay but the next

day I can't lift my left arm. You guessed it -chiropractic helped me once again.

My journey in life continued. I played univer-sity basketball at the University of Calgary (GoDino’s!) where I graduated with a Bachelor ofPhysical Education. I then went to the bestChiropractic program in the world and grad-uated with clinic honors from the CanadianMemorial Chiropractic College. An interestingaside, from the time I have been 11, I have notbeen on any medication - ever! I have beenable to lead a healthy, happy life naturallythrough chiropractic. I was fortunate to dis-cover early that my body has the innate abilityto heal itself - if given the opportunity.

I loved chiropractic so much that I married achiropractor! Okay, not just because he is achiropractor but it is a bonus! We now havetwo happy healthy boys both who receivedtheir first adjustments within hours of beingborn. I hope to provide the boys with everyadvantage that good health may bring them.

So far- they have incredible energy......... :)

I look forward to the next years with muchanticipation! A wellness revolution is goingon around us and I am excited to be a partof it. People are getting in control of theirhealth, experiencing maximal health expres-sion and a greater "quality of life". Peopleare living life with high energy and vitality.Doesn't everyone deserve this?

If you would like to have greater health andvitality, if you would like to get in control ofyour health future - please allow us to be-come your health coach! I would consider ita true privilege to not only get your nerv-ous system functioning 100%, but wouldlove to be able to direct your exerciseprograms, your nutritional status andmaybe even your life goals to the nextlevel.

Health starts today - what are you wait-ing for?

W h o I s D r. C e l i n a S p e n c e ?

TABLE OF CONTENTS

1.) The Family Placemat

2.) Personal Core Values

3.) Surround Yourself with those Who Celebrate You not Tolerate You

4.) Work Daily on Removing Contradictions

5.) Wellness Supplements and Clean Eating

6.) Daily Power Hour

7.) Leverage Yourself to Exercise

8.) The Best Kept Secret … the key to making all of this possible!

We l c o m e t o T h e 8 Wa y s t o

E n s u r e Y O U H a v e T h i s !

“Some pursue happiness –others create it.”

Anonymous

Maybe you are wondering, what is a FamilyPlacemat and where did this idea comefrom? I am going to start with the later be-cause I think that it is critically importantthat you understand WHY my family spentthe time working on this project. I will thenmake you aware of exactly what this entails.

My mother in law drove me to it … that isthe first part. The second part is I was tiredof hearing that I couldn’t have it all. I hadheard one too many times that being aMom and a chiropractic business womanmeant that I would most likely fail or only beaverage in both arenas…I don’t think so!

Let’s begin with my mother-in-law, Ruth.She is a formidable force and has beenthrough the trenches of raising three boys.

1. T h e F a m i l y P l a c e m a t

The middle one Mike, is now my husband. Iam forever grateful to her and Bill, my father-in-law, for the amazing man they created andnurtured who is now my best friend and thefather to my boys Levi and Graydon. What Ihave realized though, is that women are ter-ritorial, very territorial! Seriously, some of youmay be saying “no kidding” right now, someof you may be laughing nervously, and someof you may have just had an “a’ha” momentthinking, “you know she might be right”.However, my mother in law takes the cake! Itis her way or the highway. I “may” (ok I amworse than she is) also have a few of thesecharacteristics, so the combination of the twoof us is explosive. Mike and I were doing aself-development course, which has you writeyour own destiny basing it on 12 Life cate-gories. We got to the parenting category andsomething in me snapped, changed and litup. How was Ruth ever going to understandmy family values, purpose, premise, passionand strategy that I had in my head if I did nothave them clearly articulated … on paper? Ifancied myself a competent business woman,but did not feel the same confidence or com-petence at home. The moment of clarity was

this, “What if I did a family business plan withthe same intensity, passion and love that I didfor my company Well Within Chiropractic?”!

Man, I LOVE moments like this when you ab-solutely know with every fiber of your beingthat you are onto something huge and thatlives, specifically your own, will be changedforever. This then led to my second “mindmelt” which is that I knew all along I couldhave both a career and be an amazing motherwithout having to sacrifice time and attentionto either.

So, I got into one of my hyper focused statesand did a Spence Family Planning Pyramidbased off of the gazelle planning pyramid andthe Rockefeller habits. I shared it with a friendand mentor that had introduced me to thebusiness planning pyramid and he loved it.He encouraged me to use the content andbuild a family placemat for the SpenceCrew—I was hooked! I went back again intoa hyper focused state and less than 24 hourslater, Mike and I had the entire placemat ar-ticulated and had it created!

Now that I shared my WHY with you, I wouldlike to make you aware of what a Family Place-mat is, how to create one for yourself, and fi-nally, the enormous benefits that your familywill experience as you begin and complete thisprocess.

The Family Placemat lay out is a beautiful visualof the purpose, premise, vision and strategy ofexpectations that Dr. Mike and I have for ourfamily. The family place mat is the way wemake insanity turn sane! We actually use theplacemat to EAT on! Seriously though, we useit as a daily affirmation and goal setting exer-cise to plan the life of our family. It is our anchorto each other and our commitment to being ourideal version of the Spence Family.

At this point, I am sure you are beginning to getexcited by the concept of the Family Placematbecause it really brings everyone together.Please keep reading as I want you to com-pletely understand the depth of the benefitsthat you have the potential to experience.

BENEFITSThe impact that the placemat has on our familyhas been profound to say the least. With our

Spence Family rules, rhythms and rituals laidright out for us to see 3 times a day, it makeslife fun and fulfilling. It has eliminated so muchchaos as we know “why” we do what we do andwe each know “what” to expect. Isn’t thissomething everyone craves in their life?

I would be remiss if I didn’t give my mother inlaw Ruth some serious credit here. When weshowed her the placemat, she looked at it forall of about 30 seconds and instantly recognizedthat she loved it and wanted her other two boysto have one for their families. I have neverloved her more than that moment when I real-ized that she loved her boys as much as I lovemine, and that she shared my passion for some-thing that I had created.

She reads or looks at the placemat every timeshe comes to the house. I am not sure she evenrealizes that she does it. It brings joy to my lifebecause she is learning who her son and daugh-ter in law really are and what we stand for. Shehas embraced and respected our values evenif she has values that differ … I couldn’t haveasked for more!

Where to Begin?

If you are like me, you are yearning to learnthe necessary steps in order to make this a re-ality because this Family Placemat almostsounds too good to be true. Therefore, pleasefollow the steps below…

1. Review our placemat: Use this as a baselineand assess areas that you enjoy and othersthat you do not resonate with as much … in-stantly capture that in writing. Your brilliancehas already started!

2. Go to www.familyplacemat.com and checkout a few examples. You will see the SpenceFamily there.2. Google: core values and pick 5-7 that res-onate with you and your family or later in thisbook there is a whole section on how tochoose and define your values!

3. Write down the sayings that you say (mostlikely things your parents said that you saidyou would never do) and put them in quota-tions.

4. Think of a Family Tag Line: Nike – Just Do It.The Spence Family: Be Fit. Eat Right. Think Well.

5. Put 3-5 of your favorite pictures together ofyour family, family vacations, dream locationsor whatever inspires you to be a better family.

6. Scrapbook your ideas, cut and paste, createit on a mac document … and laminate one forevery family member! If resources permit, takeyour ideas to a graphic designer and enjoy theresults.

7. Submit your placemat to the www.family-placemat.com to immortalize the amazingprocess that you have just gone through. Youjust got amazing!

It has been stated that those who achieve thegreatest success have to have some level of ac-countability to others. Mike, Levi, Graydon andI are now a lifetime accountability group. Wehold each other accountable to our values, ourmission and our purpose. Trust me, if I deviateeven a millimeter away from the direction weare to be going, the boys call a family meetingto set me back on course. I love this.

Who better than loved ones with matchedvalues to call you to something greater!

A personal core value isone of the most impor-tant things you canidentify to help under-stand YOURSELF! Ifyou can’t understandyourself there is NOWAY you can under-stand others, especiallythe ones closest to you,like family and friends.A core value is how youperceive your world.Your values will appearas positive, indifferentor negative to every situation. Your valueswill be molded through your experience withyour mother, father, teachers and or preach-ers. At a very early age we are exposed tocertain beliefs (good and bad) and our valuesare created around this influence and experi-ence. Core values are what determine whichaspects of life we regard as important andgreatly affect how we deal with day-to-daysituations. We each have many values and

2 . P e r s o n a l C o r e Va l u e s

“Character cannot be developed in ease and quiet.

Only through experience of trial andsuffering can the soul be

strengthened, ambition inspired,and success achieved.”

- Helen Keller

those values are matur-ing and or changing aswe mature and change.While some of these val-ues may be ‘superficial’,transitory, or fittingsolely to the moment inwhich we find ourselves,others are deep-rootedwithin our being. Thesedeep rooted values arecalled “core values” andstay with us throughoutour life.

One of the most amaz-ing things that I discovered when I articulatedmy core values was that I was able to relate

3.) Define what each value means to you (akaWhy is this important?)

4.) Place the list on your vision board or otherareas that you look at often during the day.(Hang this everywhere!)

5.) Do this exercise with a loved one and sharethe experience with them. It is amazing thethings you will learn about yourself and othersby doing this. Have Fun!

At this point, I am a living example of someonewho has clarity regarding their CORE VALUESand I base all of my decisions in my personal andprofessional life around the areas that are mostimportant for me. Everything from what I pur-chase at the grocery store, to who I will workwith at a professional level, is assessed againstmy CORE VALUES. This allows me to exist atthe highest possible level of congruency. Mysoul purpose is to BE, FEEL and ENJOY so thatI may inspire the world to BE, FEEL and ENJOY.So simple, but yet it is everything. Therefore, Ithought it was only fair if to be transparent withall of you and offer you the chance to read mycore values:

and understand my husband significantly better.I gained a deeper level of respect for what hestands for and as a result, I fell even more inlove. His values became an extension of our re-lationship and as a whole made us greater thanour individual parts. The respect, understandingand joining of our values are the foundation forour family. We look forward to having the boysidentify and grow their values so that we can yetagain grow as a team.

Okay, I’m in! How Do I Discover My Core Values?

This happened to have been a question that Iasked myself when first beginning this exercisea number of years ago. The concept of a COREVALUE seemed abstract at the time, but once Ifollowed the steps below, I instantly connectedwith these concepts and gained more clarity inmy life. Therefore, here are the steps that I fol-lowed:

1.) Use the 100 Core Values Chart that I pro-vided and circle 6 to 10 that reflect what youvalue most and feel free to add some that arenot there.

2.) When you have chosen your core values, writethem down and rank them in order of importanceto you.

FAIR EXCHANGE – I give life everything I have and in return life will give me what I deserve.

HEALTH – I have committed my life to the knowledge and expressions of three dimensional health.I will work to remove all contradictions for extraordinary results.

ACCOUNTABILITY - I do what I say and say what I do with no exceptions.

QUALITY RELATIONSHIPS – I surround myself with those that celebrate me. I focus on living “presenttime consciousness” with every individual I am in contact with. My family, friends, colleagues and com-munity see my authentic being.

PERSONAL GROWTH – I am my greatest competitor. I will never rest with where I am. I will pursueall growth of academic pursuit, physical health, life wisdom and spirituality.

CREATIVITY – I embrace the energy of innovation and solving difficult problems. I rely on my sub-conscious genius and pursue the opportunity to make dreams reality. Failure is not an option.

VALUE – I appreciate value creation and the expression of it in every aspectof my life.

ORDER – Structure for simplicity. I appreciate clean lines, geometry andrhythm so that I am ready for opportunity when it presents itself.

EXCITEMENT – I pursue the opportunity to create excitement in othersto achieve their full potential. I pursue laughter and love through life par-ticipation. I thrive on the opportunity and excitement of finishing that,which is worth starting.

RECOGNITION – I recognize others for their greatness and celebrate theiraccomplishments. I enjoy being recognized for my efforts, which maycome in the form of action, mentoring, coaching, awards, and friendships.

“Associate yourself withpeople of good quality, for ‘tis betterto be alone than in bad company”

-George Washington

3. Surround Yourself With Those Who

Celebrate You, Not Tolerate You

I have a friend and colleaguewho has been a true blessingin my life. All I have to do isspend about 10 minutes withher on the phone and I feellike I can save the world andthat I need to because I have

gifts that others do not. I am not saying thatthis is true, but she calls me to somethinggreater than I already am – EVERY time I amaround her. The funny thing is that no matterhow much I try to do for her, I always feel like Icould do more. She leaves me full without anyemotional debt. What is really cool is that shelives in another province. The time that I spendwith her is pure quality. We get together about

3-4 weekends per year and speak periodicallyin between. It is perfect. Those that celebrateyou do not have to be with you every day …they just have to be in your head and in yourheart every day.

Celebrate versus tolerate: the concept is reallyvery simple. Those who tolerate you do the fol-lowing: suck every living morsel of energy outof your body. They drown your dreams. Theymake you feel small and insignificant. They bringout the worst in you (gossip, anger, jealousy toname a few). Ultimately they are life saboteurs!!!Here is the kicker, you may be living with thesepeople, on a team with or working with these

people. Heck, these people may have evengiven birth to you! Who do you know that is aliving energy brain sucker? What is the firstname that comes to mind? I know you know atleast a few. These individuals are the ones thatyou screen their calls, procrastinate getting totheir house for supper and become irritable ateven the thought of having to be around them.Be careful however, sometimes the “tolerators”come hidden and are disguised as “celebra-tors”. These are the worst kind and will seri-ously undermine your confidence and ability.

Now, those that celebrate you, they areunique and a true pleasure to be around. The“celebrators” are the ones that leave you up-lifted. They identify you as special and some-one who is on this planet with a largerpurpose. They bring out the absolute best inyou and push you towards it. They love youenough to point out how you may improvewithout making you feel bad for trying. Theyleave you wanting more time with them longafter they are gone.Who are these people inyour life? Who has you pushing your limits ina positive manner? Who has encouraged youto leave your legacy on this earth?

As always, here are the action steps to a betteryou:

1.) Identify someone that leaves you withmore energy than when you started

2.) Identify the person or people who bringout the best in you

3.) Identify the “brain suckers in your life”and write a plan to minimize timewith them

The easiest thing in the world to do is to iden-tify those that celebrate you. Being aroundthese individuals is like an immediate energyburst. You feel capable, strong, loved andcan’t wait to spend more time with them.They call you to something greater that you al-ready are. Being around individuals that cele-brate you helps you grow much like fertilizerhelps a plant grow! Yes, the analogy is inten-tional as I feel that true celebrators are thegood sh.. in life.

4. Work Daily On Removing

Contraditions In Your Life

“The greater the degree ofcontradiction in your life the greater

degree of destruction you will experience.However, the greater the degree of

congruency in your life the greater the degree of success and fulfillment.”

Dr. Celina

What I am about toshare with you is oneof the most impor-tant lessons that Ihave learned in mylife and I hope togive you this gift aswell. Because a con-tradiction is some-thing that goes

against what you say, feel or know to be true.Living a life that has contradictions leads tochaos, stress, frustration and a desperatesense of futility. It leads to a life of unfulfilleddreams. The most difficult aspect of a contra-diction is that they appear in life in all formsand start off as tolerations. We tolerate a be-havior or action one or two times, often basedin fear of judgment from someone else or fearof hurting someone’s feelings. This once ortwice acceptance turns into a habit … whichbecomes a contradiction.

Once Mike and I took the time to objectivelyanalyze our lives and then take ACTION basedon what we found, our world became CLEAR,ABUNDANT, and FULL OF OPPORTUNITY. Westarted by identifying what our values are. Weunderstand that our values together are com-plimentary and together we achieve more thanwe could have on our own… a true SYNERGIS-TIC team. Identifying our values keeps eachother accountable to living a life without con-tradictions. Mike and I both have health as ournumber 2 value (his number one as family andmine as fair exchange). This keeps us focusedon eating well, encouraging others to exer-cise, supporting each other in exercise, doingour supplements, getting adjusted and the list

day I’m shufflin’” and that is how I negotiate life’scontradictions. The steps to removing contradic-tions are as follows:

1. Identify your values

2. Live present time consciousness andidentify what contradictions maybe present

3. Ask someone you know and respect(and who celebrates you) if they seeany contradictions in your life.

4. Remove the contradictions

5. Start over again ... every day of your life.

goes on. As we became clear on our values,we were able to remove things like junk food,or watching TV or dining out on a regular basisbecause these choices represent contradic-tions.

The boys also love when we live with congru-ency. It gives them clear boundaries to playby. Let’s face it, a child’s job and responsibilityis to push the boundaries…it is how they learn.Life can be pretty confusing as a child if theboundaries are fuzzy. Life for a parent isdownright miserable if you are living a life ofcontradiction, but expecting your children todo otherwise. Do as I say and not as I do justdoes not cut the mustard. Children learn asmuch from what we don’t do as what we do.Remove the contradictions and it is one lessthing to negotiate, “un-teach” or fight withyour children about.

“Okay, this is exactly what I need to do,but where do I begin?”

The rock band LMFAO (yes I know what itstands for) has a line in a song that says, “Every

“Go as far as you can see andwhen you get there, you will always be able to see farther.”

Zig Ziglar

5. Wellness Supplements and Clean Eating

Let’s face it. Supplements do not replacehealthy eating and the vitamins, minerals andnutrients that we get directly from our foodsources. Supplements do however ensure op-timal amounts of the necessary nutrients and make up for the deficiencies that do exist!

I have a golden “7” supplements that I takedaily and recommend. These 7 supplementsare the essentials for optimal health. It is notjust the recommended daily intake (RDI) which

is the bare amount the body needs to keepyou from diseases like rickets and scurvy. Thesupplements I recommend are for optimalhuman body performance. Combined with thechiropractic adjustment this becomes a verypowerful combination.

The golden “7” are as follows:

1.) Multi vitamin - manages body's structure,immune and gastrointestinal systems

2.) Co Enzyme Q10 - Plays an important rolein cardiovascular health and energyproduction��

3.) Opti EPA - Essential for brain and visiondevelopment, and supports fetal braingrowth through pregnancy; your omega-3fatty acids, decreased inflammation

4.) Ca/Mg - maintains healthy bone structureand function��

5.) Vitamin D - key hormone for calcium andbone metabolism, not to mention theproduct that naturally assists in not getting the flu!

6.) Probiotic - beneficial organisms fornutritional health and wellbeing,

7.) Digestive Enzyme - aids in digestion andabsorption of food

Outside of the Golden 7, clean eating is at theFOUNDATION of optimal health and will helplead to a life filled with vitality. This area ofyour life, like everything else, needs to be indirect alignment with your CORE VALUES. Inmy household, this means that three criteriaMUST be met… LOCAL-ORGANIC-FRESH!Let me define what I mean by this:

Local: This helps to reduce the carbon foot-print of emissions that we will leave for ourchildren. It supports the local business owner and farmer’s families that provide a valuableresource for our family. Our food has great

nutrient density as “ideally” you will eat yourfruits and veggies within hours of leaving theground or source they are grown from. Atthe longest, 5 days. This is pretty tough todo if you are eating food from internationalsources and thousands of miles away.

Organic: Food free of herbicides, pesticides,genetic modification and chemicals in the formof preservatives, fillers or flavor enhancers.Each one of these substances interferes with

our body’s ability to heal and perform at ourhighest potential.

Fresh- If it runs on the ground, swims in thesea or comes from the ground then it is safeto eat! If it comes in a box, there is a goodchance the box itself is healthier for you toeat than the product inside!

One of the challenges that people often faceis that their children do not want to partici-pate in clean eating. The world around themis so polluted with the types and quality offood and this happens to be what they areexposed to most often. With this being said,our family was no different, but now every-thing flows together with how we choose tooperate the Spence Family. The SpenceFamily Placemat states that our tagline is toBe Fit. Eat Right. Think Well. We have ex-plained to the boys the importance ofhealthy food at every meal. We “leverage”yes, “leverage” our children with how theywill have more out of their life by eatinghealthy. (Examples of this are: if you want tobe smarter, build advanced Lego sets, big-

ger muscles like Daddy, not get sick, havebetter karate kicks… you need to eathealthy). We find a way to show them the im-pact of what they eat on their future.

That being said we let them make choices aswell. They are allowed to have “treats’ andunderstand that this is not the norm, but anexception. We will offer healthy alternatives,but they still get to choose. We feel this isvery important in teaching them the skillsthey will need to have when they grow upand leave home.

Also, we eat what they eat … all the time!!!

Although choice is important, we have setthe foundation with some ABSOLUTES:

No pop and No fast food (McDonalds,Burger King, A&W etc) ever!

This may seem restrictive, but our boys knowthat these are our rules and there are no ex-ceptions to these rules. We then honor this… if we “give in” it goes against the Spencepromise.

as you remembered! What I don’t want you todo is to get “STRESSED” which is just“DESSERT” all mixed up… this is why some-times I just eat chocolate chip cookies. �

My final thought on nutrition is a fallacy that Ifeel obligated to address. We need an appro-priate balance of carbohydrates, healthy fatsand protein. Depletion in any one of thoseareas minimizes the performance of the humanbody. I once had a staff member who lost anamazing amount of weight while on the Atkin’sDiet. What I learned through my research andstudies is that it is extremely challenging to as-sociate with people who are not “feeding”their brain. It is comical in retrospect, but shestarved her brain of the necessary glucose tothe point where she couldn’t remember or re-call our names, what day it was, what time itwas, or even where she worked! She wouldanswer the phone with the script from abusiness she had worked for 7 years earlier!The success of her initial weight reductionwas not worth the loss of quality of life andbrain function that she experienced. So, weintervened … I gave her an orange …andshe remembered who I was!

“I want to give this a shot, but what are some good foods?”

We love food and have quite the relationshipwith it! As Canadians we celebrate all occa-sions with food, right from birthdays to funer-als. That being said, one of our favorite familymeals is a chef salad. We create a number ofdifferent choices to put into the salad and thenwe each make our own salad. Tons of organicvegetables, free range meats, free range eggs,olive oil for dressing and then some strangeand unusual items like craisons or sunflowerseeds or strawberries. We each enjoy seeingwhat the other chooses to eat. Mike and I areblown away how the boys will eat things andchoose things they proclaim to “hate” and eatthem with zeal and enjoyment.

In addition, my favorite healthy dessert is aflourless dark chocolate cake with raspberries,strawberries and blueberries on the side. Ruleof thumb … once a week, enjoy and eat some-thing that you may feel you are depriving your-self from. What you will find is when you beginto limit your “indulging,” your taste buds willbecome more sensitive to items which are verysweet or salty, and they are not nearly as good

6. Daily Power HourA power hour (or often a power 20 minutes) istime dedicated every morning to developingyou. It is done every day for the rest of yourlife! It involves a triad of affirmations, exerciseand intentional learning. The concept of 20 min-utes per day of exercise is simple: move thebody. Intentional learning is also simple: readstuff that feeds the mind and pulls you towardsyour purpose. Affirmations, visualizations andmeditation….this is theMOST difficult thing Ihave had to learn howto do! It is also thefoundation of my dayand if I don’t do itEVERYDAY … life ischaos not harmonious,trust me!

One of the most significant challenges I hadwith Affirmations is that I really did not under-stand what they were and also how to createthem for myself. Therefore, I took the time todefine this abstract concept and it becameEXTREMELY real for me. Affirmations (or talk-

“The difference betweenwinners and losers… is one more

step” –Dr. John Donofrio

ing to myself) is how I, day after day, weekafter week and year after year, have repro-grammed myself to the concepts, visions, at-titudes and belief systems that ultimatelychange my life for the better. I do affirmationsdaily. I write specific goals and monitor themregularly. I spend time every day visualizingwhat I want exactly as if it were already mine.I have learned to meditate in order to slow myleft brain and utilize the unlimited power ofcreation that is my right brain.

Now I have to caution you … many of youright now may have an issue you may not evenknow about. Let me frame it up for you, if youtalked to your friends the way you talk to your-self…you would have NO friends. If you don’tbelieve me, try the following: tell your friendsthat they are looking a little fat today, that

they are having a bad hair day, that they can’tdo anything right and they “SUCK”. I haveworked with thousands of people and let metell you this is the norm, not the exception.What we say to ourselves can be devastating toour life success. Talking to yourself is NOTCRAZY “unless” what you are saying to yourselfis negative and self-defeating.

THE POWER OF TALKING TO YOURSELF

Self-talk is what you think and say about your-self, both in your head and aloud each andevery morning of your life. Affirmations are amethod of helping you feel good about your-self and to pepper your sub-conscious mindwith thoughts and emotions that you want toimbed, so that when the time comes you canreference and express them with sincerity andconviction.The self-talk I am speaking about is the MINDCHATTER you use to:

1. Simply program your brain to attractwhat it is you want to create in your life or

2. To overcome adversity and turn yourthinking process around to somethingmore productive

Okay … time to get a little uncomfortable.Start talking to yourself RIGHT NOW! Pep-per your mind with the thoughts you want toimbed. Say your daily affirmations out loudand with enthusiasm. Enthusiasm is theemotion that opens the door from your con-scious mind to your subconscious mind. Dothis again and again and again. The rule is

RRR: Repeat, Review and Regularity (not talk-ing about going to the washroom!). The in-tention is to do this until what you say or thinksticks and you become who you want to be-come.

VALUE OF SELF-AFFIRMATIONS

Affirmations are healing, positive self-scriptsyou tell yourself to counter all the negativethoughts that you have been programmed tobelieve or have repeated to yourself over andover again. They are vehicles by which you canfree yourself from the overdependence ofother’s opinions,attitudes or feel-ings about youand to begin tofeel really goodabout yourself.They are thethoughts that enable you to let go of negativeemotional baggage that you may be carryingor limiting beliefs, which may be keeping youfrom achieving your full potential. Affirma-tions are how you give yourself permission togrow, to evolve, to take risks, to rise up AND

to create a healthier, happier and more fulfill-ing life for yourself. Affirmations are pivotal,self-expressions that help you regain controlover you own life. Most important of all, self-affirmations are success prophecies that whenvisualized, imagined and believed—comeTRUE!

HOW TO PRIME YOUR MINDWITH AFFIRMATIONS

1. Speak with emotion and say them“out loud”

2. Slow normal cadence of speech (takeyour time saying and feeling it)

3. Emphasize “I can”, “I will” and “I am”

4. Do your affirmations at the start of yourmorning power hour or at any time duringstressful or critical times.

7 AFFIRMATIONS TO GET YOU STARTED

Try these 7 out until YOU create ones thatwork for you.

I can do anything I want to do!

I am magnetized to abundant health!

I take full responsibility for me!

I am worthy!

I am abundance!

I am peace!

I am love!Finish with: YES, I CAN! YES, I WILL! YES, I AM!

MEDITATIONS

The practice of doing a simple daily meditationallows you to slow down your “screaming” leftbrain, which ties you to your past. Meditationallows you to experience more inner peace. Itopens you up and allows you to use intuitionand creativity, which creates greater balancein your life. Meditation builds concentration,focus and mind discipline. A disciplined mindis a tool you can and SHOULD use. An undis-ciplined mind uses YOU as the tool!

HOW TO GET STARTED WITH MEDITATION:

While there are numerous forms of meditation,I would recommend that you start off easy,with the intention of building your confidence.

1.

2.

3.

4.

5.

Sit down or even lie down and close youreyes.

Take a few (that means at least 3) reallydeep breaths. Inhale through your noseand exhale though your mouth.

Purposely focus on relaxing any tensionthat is in your body. (keep breathing .. itmakes life easier!)

Be patient with your mind. Slowly countbackwards from 10 to 1 and with each num-ber try to relax more and more.

Stay focused on releasing tension and keepyour mind open for inspiration. If yourmind wanders … welcome to the club – ithappens to everyone. Acknowledge thatyour mind has wandered and reset. As youdo this more often it gets easier and easier!

There is no right or wrong way to meditate. Asyou make this a part of your daily rhythm youwill begin to tap your inner potential: betterhealth, more fulfilling and loving relationshipsand maybe even a prosperity consciousnesswith the ability to attract all that you want witheffortless ease!

VISUALIZATIONSVisualization is the process of holding athought in your mind until that thought createsa mental picture or image that allows you to“be in the picture” and “mentally experience”the thing you are thinking about. Visualizationhas been referred to as “applied imagination,”that is, using ones imagination in a specific wayto facilitate the creation of a desired result. Thedifference between affirmations and visualiza-tions is that affirmations are deliberatethoughts you choose to imbed in your subcon-scious mind. A visualization is a moving pictureof what you are attempting to create.

Ideally you should see your visualization in“color” and see it “move” in order to maxi-mize the impact. This generates an energy andbelief that begins to attract into your life all

the people, places, circumstances and thingsthat you desire.

THE STEPS TO VISUALIZATION

1. Sit down and close your eyes. Take a fewbreaths. Tilt your head up as if you arewatching a movie at the theatre.

2. Imagine a theatre screen with draperyaround the edges. Imagine yourmovie and you as the director with theability to direct the outcome … so cool!

3. Example: If you are not as fit as youwould like to be,picture yourself withthe ideal body, ideal outfit that flattersyour body, imagine the strength, energyand vitality you have with that body …who is watching you as you walk pastand wishing they had that body? Havefun with this, you are the A-List actor/ actress of your visualizations!

Maxwell Maltz in his famous best-selling bookPsycho-Cybernectics, say, “the human mindcannot tell the difference between an actualexperience and one imagined in great detail.”OOOOh the potential with this is HUGE.

So there you have it, the “how to” for anamazing power hour! Simple: 20-20-20 rule:

20 minutes of Exercise

20 minutes of deliberate education or learning

20 minutes of mind blowing affirmations,meditation and visualizations.

WHEN NONE OF THIS WORKS … REALIZEYOU ARE HUMAN AND ENJOY THIS PER-SONAL SHARE FROM A BLOG POST IN2010 at www.DrCelinaTalks.com:

Slept through my Power Hour: It was mybest one yet!!!By Dr. Celina Spence on September 7, 2010

Unconventional truly should be my middlename… but alas, it is Celina!

Today I spent 58 of 60 minutes sleepingthrough my producer power hour and I feelmore balanced and ready for the day than Iever have. What happened? I am so glad youasked, but let me give a little pre-amble as towhat happened over the past 12 hours to setthe stage.

Last night my husband, Mike, and I reviewed

the presentation by Bruce Lipton, “The Biologyof Belief – Lite”. I am getting ready to sharethis information with up to 200 patients andfriends on Wednesday. So as we are watchingmy stomach starts to get “tight” and I start tosquirm. There is that word again – EPIGENET-ICS! My mind starts to race and I start to beatmyself up about all of the things that I have notdone with my boys; who are 5 and 3. What?Most of their programming will be set by thetime they are 6! So, as usual, I am brutally hon-est with myself about the things that I have notdone. I am working myself up as I discuss all ofthe changes that “we” (it is in the marriagecontract) are going to have to do in order tobecome better parents.

I mention that I am particularly concerned aboutGraydon, my 3 year old. He is obstinate and itis truly his way or the highway. I am terrifiedthat society will label him as difficult because heisn’t like other children. To me he is exceptional– he knows what he wants, he communicateswhat he wants and he will go through whateveremotional or physical pain he needs to get whathe wants. The best part though, when he getswhat he wants, he relishes in it. He loves every

minute of his accomplishment. Isn’t this whatevery enlightened adult strives for? I am sureit is, but at 3, Graydon is in for a rough ride.

So Mike and I head off to bed, not really say-ing a lot because my mind is still racing. Ourroutine before bed is to say what our “high”for the day was. Mike’s high was letting Levigo around the block by himself for the firsttime as well as Levi riding his bike withouttraining wheels for the first time. I strugglewith my high as I am still “bothered” aboutthe things I haven’t done. I then say my highis that I have done some things right withGraydon as his Mom. I encourage him to gofor it, even when he might fail. I laugh whenhe is funny, even when I shouldn’t because in-variably it is because he had done somethingwrong. I love him for being him and I trulydon’t want him to change.

We then go to bed and I fall asleep committedto being an even better Mom to my boys. Ifeel light with the knowledge that I am doinga good job being present. I am ready to re-ceive the messages that God and the Universeare sending me.

……here is the part where I sleep through my power hour.

It is 5:29AM and I hear from Graydon’s room,“Momma, can you come play with me?. It wastoo early for him to be awake so I go into hisroom and see that he is uncovered and cold. Isnuggle into him, pull the covers over us andhe promptly goes back to sleep. So, it is deci-sion time. Gray’s face is resting on mine, he iswrapped around me for all he is worth and Ican’t imagine being any other place on earthmore rewarding than this. I start my gratitudejournal in my head and I FALL ASLEEP. Hegets up for breakfast one hour later and as heis eating and without prompting he says, “Ilove you Momma, you’re the best.” I don’tknow if I have influenced his epigenetics – buthe has changed mine.

So, I miss my power hour and guess what hap-pens? I am behind, I am rushing, I don’t ac-complish 1/3 of what I intended to get done(all of the things that happen when you ignoreyour power hour). However, I am happy, I amfulfilled and I know both consciously and sub-consciously, I have done the right thing – Islept through my power hour!

My call to action for you – listen to yourself, be unconventional, embrace the consequence andlove for the sake of loving.

From Within, Dr. Celina

PS You will get a kick out of this: I have not proof read this blog. I ran out of time because …I didn’t do my power hour. Read it anyway – perfection is getting it done and sharing notgrammar and spelling:)

PSS Epigenetics huh? I just figured out why Graydonloves ACDC … it is all I listened to while I was pregnant! Nothing like 80�s rock and roll to stimulate an embryo!

7. Leverage Yourself To Exercise

“The greatest accomplishment is not in neverfalling, but in rising again after

you fall.” -Vince Lombardi

Leverage is one of my personal strengths. It issad to say but I often HAVE to leverage myselfto exercise. Yes, I have a physical educationdegree, a chiropractic doctorate and I playeduniversity sport but I still have to leverage my-self to exercise!

One of the ways I have done this is by makingexercise a work project and if you are in theTruro, Nova Scotia area I encourage you to joinus (all of the information is located at www.well-withinchiropractic.net). I organize run clubs,yoga clubs and boot camps as much for me asfor my patients and community. I will NEVERskip work or put work off to a more convenienttime and this way it forces me to participate. Itnever ceases to amaze me what I will do forothers and what I won’t do for myself. I havelearned that I am not alone with this belief.

One of the challenges that I have seen withthousands of people who have approachedme over the years with questions about exer-cise is not a lack of a desire, but actually a lack

of awareness withregards to what theyshould be doing forexercise. I think it isimportant to mix upthe muscles andkeep them guessingand adapting. Exer-cise should be doneevery single day for

one hour … yes every day! Yes, cardio andstrength training are important, but how youincorporate them is totally up to you. I thinkfull body workouts are the best. Bootcampprograms, Crossfit exercise, P90X are allgreat. I love to play competitive sports likebasketball that use both cardio, speed (al-though I am not as fast as I once was), power,endurance and strategy. It is a combinationof everything my body needs. Adding a yogaclass is great for activity that takes the body

out of just bi-planar activity into all the planesand ranges of motion. This is equally goodfor the brain and the body, as it helps to stim-ulate more areas of the brain.

In addition, many parents ask me when thebest time for their child to begin exercising,and my response is simple, “in utero!” Weare designed to move and should do so asmuch as possible at every opportunity possi-ble. Children learn through movement. Iwould love to tell you that exercise will tirethem out and make them easier to “man-age,” but here is the reality … the more fitthey get, the more exercise they need towear them out! What an amazing problemto have, a child that is too healthy to wearout …I love it!

Living in a house of men (Levi, Gray & Mike),and having a personal competitive streak amile wide, means that we search for activitiesthat express these attributes. In our house,we do family “smack down”. Imagine fourcorners and four Spence’s ready to do whatit takes to pin the other one down. We wres-tle hard until there is a champion. It is so fun

and we get to hold each other, work up asweat and learn how to win and lose and toplay by the rules. Side story, we are stillworking with Gray as he has learned early tofight dirty to make up for being theyoungest. He is a little scrapper and has al-ready learned to use his brain to accomplishgoals; in the meantime Mike and I have hadto deal with the “cheap shots” from ouryoungest son ... too funny!

Exercise does not mean having to go to thegym and or being miserable. It can be a familywalk, waterslides,rock climbing,family yoga orjust about any-thing else youcan imagine. Onthe East Coast“clam digging”can be a familyexercise event.

The goal is to do something together, prefer-ably outdoors involving movement.

Other key motivators are SMART goals setaround fitness; Specific, Measurable, Achiev-able, Realistic and Time sensitive. I also loveto go from event to event. I may plan a 5 kmfun run or plan to hike a 10km on a vacationor to look my very best at a family reunion.Little motivators to keep me engaged.

“I am willing to exercise, but how can I make this fun?”

The best exercise is exercise you don’t realizeyou are doing! It should feel like play. Involveyour favorite people. Laughter yoga is con-sidered exercise and all you do is laugh yourbutt off … nice side effect. Zumba is consid-ered exercise even if it resembles what youlook like after having had one too manydrinks. Go shopping … walk the hallway, takethe stairs, park at the end of the parking lotand try everything on! Mow the lawn, stackfirewood, wash the car … do things that youenjoy but do not “mentally feel” like exercise.

The best way to stay motivated is to make it apart of your DAILY routine. Just like brushingyour teeth (I hope you are doing this daily) andeating. A colleague of mine made me laughwhen he said, “I exercise every day because itis easier than every other day. Can you imag-ine trying to eat every second day? Just exer-cise every day!” It has been said it is easier tohave a habit 100% of the time than 90% …there is some definite wisdom in sarcasm!

8. The Best Kept Secret - Chiropractic

“The definition ofinsanity is doing the same thingover and over and expectingdifferent results” - Buddha

The body is a self-healing, self-regulating or-ganism. In order for the mind and body (aform of universal intelligence) to have opti-mal healing and function (matter) you needto be free of interference which comes in theform of an adjustment (force).

I have now been getting adjusted for over 30years (amazing considering I am still only 29)and I have to tell you, I CANNOT imagine lifewithout it! Getting adjusted removes “ner-vous system interference,” which limits thebody’s ability to either heal or perform. Get-ting adjusted also has the best side effects inthe world … check it out:

Personally, I get adjusted at least once perweek. The usual is 2 to 3 times per week. Myboys get adjusted at least once a week andthey get checked for vertebral subluxation

It has been said that “as the twig is bent sogrows the tree”. I know that the boys are ex-periencing optimal health and wellbeing andthat Mike and I are providing them with ad-vantages in life because of our chiropracticlifestyle. They are healthy, active (sometimestoo active) and vibrant because they get ad-justed.

A perfect example of the power of chiroprac-tic took place when one of the boys had a falland had a concussion. Within an hour hestarted having a belly ache and complained ofhaving a headache. He didn’t eat supper andstarted getting really “crusty”.

My husband adjusted his neck and the resultsastounded even us! Within 2 to 3 minutes, hisappetite was back and about 10 minutes afterthat he was back to his normal happy self. Itreally took me back, even after all these yearsand all my training, at how massive the resultsand response to the adjustment can be. Whatmade this even more powerful was thethought of what would have happened if wehad not adjusted him … too scary to thinkabout!

daily. It is a much a part of my life and myrhythms as brushing my teeth. I CANNOTimagine my life without the power of the ad-justment. After all these years it still amazesme that I can already “feel” great and thenget adjusted and “feel” 10 times better thanI did before. My husband is grateful as wellbecause the adjustment can take me frombeing “cranky” to happy … instantly! Funny,he never says he is too busy or not interestedin getting me adjusted! �

“Chiropractic sounds awesome, butwhen is the right time for my child?”

My Final Thoughts on Chiropractic…

As you know, I believe everyone should beunder regular chiropractic care, but just as im-portant as the adjustment, is the person pro-viding the adjustment. Therefore, find achiropractor who shares your values. Ideallyyou want to be with a chiropractor who helpsyou understand how you heal and what getsyou to your greatest health potential. Thechiropractor must speak to you in a way thatmakes sense to you. Most importantly, bearound a chiropractor who celebrates YOU,not tolerates you. It is your life and you getto choose how you want to live it.

So there you have it! I have made fun of my mother in law, admitted to eating chocolate chipcookies, sleeping through my power hour and that I have to leverage myself to exercise…alldone to inspire you to become the 8th wonder of the wellness world.

My soul purpose is to be, feel and enjoy so that I may inspire the world to be feel and enjoy. Mydeepest wish is that YOU have found little tidbits of information in this e-book that help you dothe same.

Thank you for taking your precious time to help me share my purpose. I look forward to meetingyou in the cyber world or in person very soon.

From Within,

Dr. Celina

T H A N K Y O U