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We started delivering the Spark Newsletter using Constant Contact in March 2009. You can get links to the Spark Newsletters prior to March 09 by clicking HERE.
 
  • Making Friends With Your Craving  (2/14/2013)
  • I love chocolate, especially dark chocolate. I love the way it melts in my mouth, I love its sweet and bitter taste. There is just nothing quite like it.

    Unfortunately I have become more and more sensitive to the caffeine contained in chocolate. It gives me the jitters, and when I have it too late in the afternoon, it prevents me from sleeping well at night.
  • A Fun Way to Design Your 2013  (1/11/2013)
  • For many people the beginning of the year is a time of resolutions. Unfortunately most New Year’s resolutions are broken within the first couple of days or months of the New Year. When we resolve to do things differently in the New Year, we focus on things that are amiss in our lives and overlook the things that are working well already.
  • Less is More  (11/30/2012)
  • As the holiday season approaches, I am reminded of these three wise words:
    Less is more.

    An endearing memory from a summer vacation a few years ago comes to mind. A friend had invited me to join her for a week in her family’s cabin on Savary Island. Close to her family’s cabin lives an elderly couple who invites the beach community for tea and cookies every afternoon at 4pm. It is a Savary Island tradition that my friend remembers from her childhood summers and wanted to share with me.
  • Curiosity is the Cure  (11/16/2012)
  • We easily get trapped in comparing ourselves to other people. Either we see them above or below ourselves. When we engage in this type of comparison, we often don’t realize that we are comparing our feelings, thoughts and beliefs, essentially our inside with the outward appearance of another person. You will never be able to see yourself from the outside. Neither will you be able to experience the other person from the inside, feel their feelings, think their thoughts, and believe their beliefs.
  • Your Glass is Full  (10/19/2012)
  • Picture a Halloween Party; people are dressed in all kinds of costumes ranging from gory zombies to hilarious clowns to beautiful elves. Only one of the guests wears jeans and t-shirt. His ordinary attire actually stands out in the midst of all the elaborate costumes.
  • There is No Bliss in Ignorance  (9/28/2012)
  • The old saying “ignorance is bliss” stems from a poem by Thomas Gray and suggests that if you are happiest being ignorant, then just stay ignorant.

    I beg to differ. There is a lot of pain and effort involved in ignoring information that might challenge our habits and behaviours. If you have ever walked with a little prick in your shoe, ignoring the discomfort, you know what I am talking about. Soon, the only thing you can think about is the discomfort you feel. Once you take off your shoe, remove the prick and continue walking, you feel a great sense of relief.
  • Making Friends with Delegation  (8/17/2012)
  • Delegation frees up time and energy to focus on what you do best and enjoy most. With so much to gain, why is delegation such a struggle for so many of us?
  • Beyond Independence  (7/27/2012)
  • The idealization of succeeding independently inherent to North American culture creates a major barrier for many people to reach out and ask for support. Often when someone inquires about my life coaching services, the first thing s/he says is:” I know, I should be able to figure this out on my own. ” Nobody really succeeds on her/his own.
  • New Stress-Relief Offering: Mini-Retreat Home Parties  (6/22/2012)
  • A Mini-Retreat Home Party is a workshop offered in the comfortable environment of the hostess’ home to an intimate group of up to six of her friends. I am excited to share this idea with you!
  • Embracing a Less Known Virtue  (5/25/2012)
  • Unfortunately there is a widespread myth that giving is nobler than receiving. For many people this makes receiving difficult. However, giving and receiving really are equal partners.
  • Rescue Remedy for Crappy Days  (12/16/2011)
  • Every now and again we all experience a really crappy day. One of those days where everything and everybody seem to have conspired against you and nothing goes right.
  • A Gift for Your Loved Ones  (11/18/2011)
  • When we think of gifts, we usually associate them with tangible objects or a favour we do for someone else. There is another kind of gift; it is a precious gift indeed, the gift of self-care.
  • Life is a Game - Have Fun as You Play  (10/20/2011)
  • Years ago I heard about a school that was experiencing a lot of littering. The students didn’t care to throw their wraps in the garbage cans and penalties didn’t seem to solve the problem.
  • From Anger to Compassion  (9/23/2011)
  • When I was in grade 8, I took part in a gardening school project and was very excited about my first little vegetable garden. Every day I went to check, water and weed my little patch. It was pure joy seeing the little plants grow.
  • Being Nice Can Get in the Way of Clarity   (8/26/2011)
  • Canadians are known for being nice. One of my clients found herself in a situation where her usual way of being nice and doing things she thought were expected of her left her with a bitter taste of resentment.
  • Three Good Things  (7/29/2011)
  • For every thing that goes sideways in our lives, there are many many more things that go right. However, all too often we focus on the few mishaps rather than the many good things.
  • Small Simple Steps Make the Biggest Difference  (6/17/2011)
  • Feeling overwhelmed seems to be a constant in most people’s lives today. Too much work, endless to-do lists, too many demands, too many bills to pay, too much! In the place of overwhelm, we often feel helpless and unable to do anything.

    When faced with the challenge of too much we often feel that we have to take big steps according to the magnitude of the overwhelm we feel. It may seem counter intuitive, however small steps will make the biggest difference over time. This concept is also known as the domino effect.
  • Simplify Your Life - How to Make Your To-Do List Work for You  (5/13/2011)
  • Do you feel overwhelmed by your never ending to-do list? You are not alone!

    These lists evoke negative emotions in most people. They seem like silent reminders showing us just how far “behind” we are and how impossible it is to ever catch up.
  • CELEBRATING SPARK* # 50  (4/14/2011)
  • This month I am celebrating a big milestone: the 50th edition of SPARK*, my online newsletter.
  • From Self-Sabotage to Success  (3/16/2011)
  • Often we stand in our own way of achieving and receiving what we most want. This happens when we believe that what we most want is only available in a bundled up fashion with something we don’t want at all. So we take one step in the direction of our dream and then we get scared because we feel as if we are also moving closer to a nightmare....
  • Receive the Gift of Open Space  (2/17/2011)
  • My recent move to Victoria reminded me of the nature of transition with which I am intimately familiar through my work as a life coach and my own life experience. With each occurrence of a change we created, we naturally receive the gift of open space. Now open space is something that tends to be avoided at all costs and so it can be very tempting to overstep this very important step and rush on to the next thing......
  • Swimming Against the Stream is Natural....Not Just for Salmon  (1/21/2011)
  • It is fascinating that the expression “to swim against the stream” is a metaphor for making choices in life that go against prevailing opinions. This is considered to be a challenge that is hard to attain. How interesting that we perceive natural phenomena to be difficult......
  • Reduce - Re-Gift - Relax  (11/25/2010)
  • All too often we let rush, obligation and expectations overshadow the holiday season. Rather than reacting to the many demands that present themselves this time of year, take a moment to ponder......
  • Shattering a Widespread Myth: Drinking to Relax  (10/28/2010)
  • A glass of wine is the perfect way to relax…or is it?

  • SWITCH - Six Easy Ways to Take Mini-Retreats  (9/21/2010)
  • Chip and Dan Heath have written an excellent book, Switch, on how to make change easy. I found plenty of ways to apply their ideas and strategies to help you make the transition from a life on the treadmill to one with joyful intermissions of Mini-Retreats.

  • Mini-Retreat Blossom at Covenant House  (8/24/2010)
  • The staff of the Covenant House work hard to support the homeless youth all year round. It was truly gratifying to support this dedicated, caring group of people in learning how to reduce their stress level as well as help them strengthen their self-care muscles as they care for the youth.

  • The Joys of Summer - 3 Ways to Replenish  (7/27/2010)
  • Summer offers an abundance of energy. It's the perfect time to enjoy lots of fun Mini-Retreats.
  • The Joy of Life Unplugged - Don't Miss Out This Summer  (6/17/2010)
  • It is accepted and expected to be plugged in at all times, connected with a constant stream of information. Entering a coffee shop in this day and age reminds me of walking into the computer lab in my university days.
  • Take Your Own Oxygen First - How to Relax & Refresh in the Midst of It All  (5/4/2010)
  • The Mini-Retreat Solution has been awarded the Gold Medal from iLIving Now Books Award! Join us on June 1st for our first mini-retreat workshop at Harmony Wellness
  • The Danger of Comparison - How to Shift from Comparison to Compassion  (4/8/2010)
  • We are all unique, but our fears and hardships are actually quite common. When we remember that, we find peace and comfort with each other.
  • Mini-Retreats in the Nick of Time - How to Create Time Through Rest & Relaxation  (3/11/2010)
  • I encourage you to keep the Olympic spirit alive and celebrate daily! Give yourself, your colleague, your spouse, your child and your friends high fives for all the small accomplishments that easily go unnoticed.
  • Go Beyond Valentine's Day - 5 Ways to Renew the Spark in Your Relationship  (2/4/2010)
  • Real loving relationships are based on minute positive interactions. Book a Couples Mini-Retreat for your Valentine with the coupon in this edition of Spark.
  • Relax & Refresh this Year ~ You Deserve It  (1/21/2010)
  • The Mini-Retreat Solution books have arrived! Order yours today - 20% of all sales between now and March 31st will be donated to Big Sisters!
  • Life is What You Make of It - What Do You Most Want to Create?  (12/18/2009)
  • As this year comes to a close, set aside some quality time to reflect on your own life. Looking ahead, what do you want to create in the New Year? Write down your thoughts. Put your notes in a special place where you can revisit them throughout the coming year to help you reconnect with the power of your creativity and resourcefulness.
  • Beat the Flu Bug with Mini Retreats - How to Stay Healthy This Season  (11/24/2009)
  • It has been interesting watching the flu epidemic develop over the last couple of months. While the media focuses on protection through flu shots, disinfection and avoiding personal contact, there is another more pro-active approach to staying healthy this season.
  • Wise Desisions - How to Find your Best Answers  (9/29/2009)
  • As you know by now, I have been working hard to get my book ready for publication. It's been an exciting process - but it's presented me with more than a few head-scratching moments. When the time came to choose a title, I felt like a new mother choosing a name for her baby!
  • The Beauty of Acceptance - How to Accept What Is  (7/2/2009)
  • I have discovered that by accepting and embracing things as they are in this moment, I can relax and appreciate the beauty of what is... even when "what is" includes pain and frustration.
  • Commit to Your Team - How to be a Contribution  (6/11/2009)
  • Last month, we explored new ways to get support from the dynamic people in your life. This month, we’re going to turn the tables and ask, “How can YOU be more supportive to the people and teams you work with?”
  • You are Never Alone - Call on Your Support Team   (5/7/2009)
  • In this edition of SPARK, I am excited to share my insights about the power of creating an imaginary support team.
  • Choose the Way You Look at Life   (4/7/2009)
  • Throw out those old beliefs and fears that no longer serve you. Choose a fresh new way to look at life!
  • Recognize Your True Wealth  (3/12/2009)
  • I encourage you to stop what you're doing for a few minutes, and just tune in to the tremendous wealth you enjoy.
Julia James Life Coaching
2505 West 2nd Avenue, Suite 4
Vancouver, BC V6K 1J7
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