Get Started To Get Great 12/04/24

What is something you have always wanted for yourself? Where have you wanted to go? Who do you want to become? What is your recurring dream if you had zero excuses for why it is impossible? You see, if you never start, you will never come to realize what is possible. Letting your ego and self-confidence get in the way can keep you from excelling. Fear of failure or what others may think has stopped you one too many times. It’s time to be less afraid of failing and more afraid of never starting.

The clock keeps ticking whether you start or continue to defer your dreams. You won’t be an expert at anything on your first attempt, but you will never become an expert if you never try, and the ball is always in your court. You have a choice to keep adding to your efforts or adding to your regrets. You do not have to do everything great to start but you must start to be able to become great. Decide what you really want for yourself and get started. Get great.

Cheers to getting started to be happy and healthy inside and out!

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Be Thankfully Human 11/27/24

The holidays can be overwhelming, but only if you let it happen. The family time and the feast may have you on edge about your wish to be happy and healthy inside and out. This is totally normal, and you are human. Keep in mind that the memories from the past and the new ones you are making should be the focus of Thanksgiving. Savor both the food and the family time and ditch the pressure to have everything be perfect because the most of your “remember whens…” are usually from those times when things were not perfect.   

Live in the moment and enjoy people around you. Be mindful of what you put on your plate but don’t restrict yourself from every less-than-perfect choice. Enjoy in moderation. You are not giving yourself permission to eat everything in sight in excessively large quantities. You really only need three bites of a specific food: one for the first burst of flavor, the second to savor it, the third to finish with gratitude. Enjoy a few laughs between bites. Please appreciate the blessings at your Thanksgiving gathering while you simultaneously nurture your well-being in the festivities. Remember where you started and how far you have come so far. It most likely won’t be perfect but remain thankfully human that you are able to enjoy bits and pieces of it.

Cheers to being thankful and human to become happy and healthy inside and out!

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Do, Be, Get Better 11/20/24

“Do the best you can until you know better. Then, when you know better, do better.”  - Maya Angelou

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This thought can be applied to so many different situations and let’s take it a couple steps further. To do better means to accomplish more or reach a higher standard. To be better means consciously shifting your mindset to be a healthier version of yourself. To get better you need to embrace both strategies. It also takes consistency and focusing on continuous improvement.

Small endeavors add up to getting better. It can be one more rep in the gym, one less soda or piece of candy, one more block added to your walk, or just a little more effort in your daily tasks. When you don’t feel like doing it or you are frustrated with being stuck in a rut, roll up your sleeves to change that current situation to do, be and make it better. Even the tiniest of extra effort can be part of your journey to improve your habits. Bettering yourself in one way may also guide you to progress in other spaces too.

A few key points to do, be and get better include focusing on your habits and health goals, adapting your mindset to overcome obstacles, and taking small steps to make changes over time by breaking down daily routines. The result will be exponential momentum. Keep it simple and don’t make it more difficult than it is. Take a deep breath and do a little better, be a little better and you will get a lot better.

Cheers to better to become happy and healthy inside and out!   

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Maturing Daily 11/13/24

You will never be this age again. As hard as you may try to hide it, deny it or fake it, you will continue growing older. Hooray! The alternative is not growing older and enjoying new challenges and experiences, whether or not you are ready for them.

It is fascinating how everything changes as time goes by. Some of you may wish things would stay the same, but that is just wishful thinking because things obviously evolve and transform. For a fun little exercise, just look back at your old hairstyles and the clothes you wore 15 or 20 years ago to see how time marches on. Your memories versus current daily experiences look different, and this underlines the fact that time does not stand still so why not cherish today as you know it? As cliché as it sounds, stop and smell the roses.

You are always busy, and you may be unsettled with your circumstances. Let it go! Maturing is understanding that nobody else owes you that idealistic life that you once visioned. You decide what new memories you want to make as you mature. Make a point to spend time with your friends. Explore new stuff that brings you joy. Keep learning. Prioritize what is important to you today so you can make more fond memories to look back upon in the future. You will never be this age again so accept it and focus on making new memories.

Cheers to aging and maturing to become happy and healthy inside and out!

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Influential Friends 11/06/24

“Show me your friends, I’ll show you your future” – Dan Peňa

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Have you ever thought that some of your friends may be your foes?  Have they ever held you back from reaching your full potential? It is important to assess whether your friendships make you better or weigh you down. You don’t have to ditch those friends completely, but aligning yourself and your time with others who have similar ambitions will do wonders for your progress. Evaluate whether you are moving forward or standing still. If your friends eat junk, waste time, make excuses for their circumstances, etc., you are also more likely to do so. If your friends are healthy go-getters who set goals and work diligently to meet them, you are just like them too.

Gut check yourself on whether you have started to have the same mannerisms, behaviors, and share similar thoughts as you five closest friends. Try to surround yourself with those who support you and inspire you. Sometimes it’s best not to fit in with the crowd while you are building new connections and creating opportunities to improve your own well-being. Bonus: make it a mutual experience and try to reciprocate the inspiration, share success stories, and give positive reinforcement within your circle. Genuine friendships are a choice with mutual benefits, not an obligation to stay loyal because you are afraid of losing something. Trust those you have similar or even higher values because you become similar to those with whom you surround yourself.

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Cheers to supportive friends to become happy and healthy inside and out!

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Balanced Blood Sugar Halloween 10/30/24

Halloween is a fun time of the year for some. It is also be the scariest time for others, especially with the potential for sugar overload. Candy is everywhere you look, and it seems nearly impossible to avoid it without eating “just one” of those cute little candy bars, which turns into three or four multiple times per day, which turns into blood sugar peaks and valleys, which turns into crazy mood swings from hyper to hangry. Food is supposed to nourish your body, and you don’t have to avoid the candy completely but keep it in check not only for the weight gain, but for the health of it. Sugar disrupts your metabolism and all the cells that work so hard to keep you healthy.

Candy doesn’t have to be forbidden, but your blood sugar balance is the key. By performing a few tricks, you can enjoy some of the treats without a severe sugar spike and crash. Trick #1: eat some protein with the candy to keep your blood sugar from spiking. Yes, this involves extra calories but it will help slow down how fast the sugar rushes into your system. All calories are not created equally. Trick #2: you’ve got to move it move it. Go for a short walk instead of sitting down so that your body uses up some of that sugar right away instead of letting it get stuck in the blood and linger. Trick #3: drink water like it matters because it does. The water will help your body filter through the sugar faster and keep you hydrated so drink some before and after you enjoy the candy. Learning how to balance your blood sugar with these easy tricks will help minimize the spooky parts of Halloween candy.

Cheers to a blood sugar balanced Halloween to become happy and healthy inside and out! 

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Fortunate 10/16/24

Let’s talk about the fortune you have if you are able to get and stay healthy. Some are not as fortunate because they can’t afford to have a gym membership, don’t have the ability to walk, lack the capability to get up and exercise or the working muscles to be able to lift weights. You, my friend, are fortunate if you have these powers so get going and use that fortune on your longevity. No whining and no excuses. It is a privilege that some do not enjoy, and you should appreciate exercise for making you feel good, stronger, and powerful.

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Exercising can and should be fun. It is a way to channel your inner child and get some adult play time like you did on the playground as a kid. You don’t “have to” go to the gym but you might “get to” go to the gym but it is not required. You just need to try a little bit to get better, remind yourself that it is fun, and you are fortunate to be able to do so. View the precious time to improve your health and well-being, not as punishment. Mix in some strength training, a little agility, a dash of flexibility, and watch your fortune grow. You deserve to prosper with results from the fun effort you put in.

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Cheers to being fortunate to become happy and healthy inside and out!

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Fall Fresh Start 10/09/24

The season is changing, and you can’t ignore it. Just look around you at the changing colors of the leaves, the later sunrise, the earlier sunset, the cooler evenings, the harvest in progress, the lawn needs cut less often, and the pumpkin spice everything everywhere. Rather than looking at it as the beginning of the end and throwing in the towel on your goals, look for the opportunity to get your rear in gear to finish the year strong. Take a few minutes to reflect back on the year so far, observe the present state, and look ahead to renew what you can still accomplish.

Reflect. Look back to evaluate progress on the goals you set. It is important to recognize how far you have come even if you have not achieved everything you set out to do. You will gain some deep insight to help you break things down into manageable steps for the final months of the year. Honesty is the best policy when it comes to this reflection so you can continue or regain your momentum.

Observe. Take a look at the good, the bad, and the ugly to create self-awareness of where you are today. Did you fall off your routine in the summer? Do you need to get buckle down a bit to get back into the swing of things? Do you still have the same goals as you did nine months ago? Honesty is still the best policy when you are observing and asking yourself these questions.

Renew. Be clear on what you want to accomplish and rewrite your goals if necessary. If you are on track, simply confirm your intentions and be conscious of the steps you want to take to sprint to the finish line. This year isn’t over yet. The new season is full of opportunities so seize each day with renewed energy.

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Cheers to a new season to become happy and healthy inside and out!

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With Joy And Gratitude 10/02/24

This week I’m stopping to smell the roses. Part of the overall health journey is when you realize just how lucky and blessed you are when you experience joy. Stop to recognize it. My heart is swelling with gratitude for my family and friends who came together to celebrate our daughter’s wedding, whether it was in spirit or in person in Italy. I cannot thank them enough and it means the world to me. I am more grateful than any of them will ever know. Two families came together and the amount of genuine care among the guests was spectacular.

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Friends and family traveled across the world. It would not have been the same without them. For some of them it was their first time flying over the ocean. Others were seasoned travelers, but not for a reason like this one. For my parents who wanted to be there but could not, numerous photos and videos were shared by my sisters and we did Facetime calls to feel closer to them. I'll never forget the support and kindness from everyone. The wedding day has so much anticipation and then it flies by so quickly. What matters is that the dream came true for the newlyweds and the best is yet to come for them. I am grateful they are together. 

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As a parent, you wish only the best for your children, and I feel I hit the jackpot. It is easy to become fixated on what is not going right or what could have gone better. If you find gratitude for what went well, your perspective definitely changes. Promote your attitude of gratitude to front and center. I am grateful for my family and dear friends who uplift me.

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Cheers to gratitude, family, and friends who make you happy and healthy inside and out!

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Experience Food 09/25/24

Experiencing food outside your normal environment or culture can be different for everyone. Some see it as adventurous. Others may see it as scary or intimidating to go outside their comfort zone. Someone else may see it as completely off limits, can’t do it, won’t do it. Nonetheless, food is universally used as part of celebrations for all cultures. It often defines your holiday gatherings, parties, and date nights. So, why not expand your palate to find new healthy options whether you are at home or abroad to find pleasure in the process?

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The opportunity recently presented itself on a trip to Italy where meals are rarely done on the run. They are calm, extended periods of time enjoyed with others. Their meals are about pleasure as much as they are about nutrition. The food is made with meticulous care and most ingredients are home-grown. By experiencing this change of pace, you can learn about the culture and gain an appreciation for their traditions while getting fabulous nutrition. You may not adopt the exact same taste when you return to your normal routine, but it may expand your thoughts to accepting new recipes or spark some new food prep ideas at home. Food can unify strangers across cultures…if you allow it.

You will tend to eat foods that mean something to you in your traditions, but you can also expand it through these new experiences. Since you eat multiple times per day, you have a chance to link the food to a past celebration, a family gathering, or a special place. Hopefully you can enjoy the food as nourishment for both your body and your soul. Food should be enjoyed while you broaden your appreciation for the internal and external benefits.

Cheers to food that makes you happy and healthy inside and out!

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Routines Create Freedom 09/18/24

Routines can direct the chaos of your day to set you on clear paths every day. Having a schedule provides the structure and solid foundation for your daily activities rather than limiting freedom as some may speculate. When things are done consistently over time, you will be moving toward your goals and maximizing your potential. deciding ahead of time frees yourself from last minute and rushed decisions. Doing things the same way repeatedly creates patterns, anticipates difficulties, and finds ways to avoid problems. When you want something to become a habit, you must create a routine, schedule time for it, and make it a priority. This generates the freedom to get it done.

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Consider routines to be strategic tools to help you get activities done rather than as severe constraints. Routines offer the consistency and direction required for progress toward a fitness, career, or any personal goal. They help manage your time when you schedule the priorities deliberately and stick to the timeline. By having a predictable routine you can repeat, you remove some of the anxiety of decision making and have control of simple things like the time you set your alarm. You can waste less time and energy wondering about what you should work on or when you will get all your tasks done if they are methodically planned. Schedule in your relaxation and family time too to avoid putting the most important things on the “whenever I can get to it” list. Creating an efficient routine schedule will leave room for activities you truly enjoy, like evening walks, lunch with a friend, planting a garden, reading a book, or whatever gives you the most pleasure. Routines begin with the choice and are maintained by choice.

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Cheers to routines to become happy and healthy inside and out!

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Remembering This Date 09/11/24

The 9/11 remembrance quote, “We will remember every family that lives in grief. We will remember the fire and ash, the last phone calls, the funerals of the children.”

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You probably remember where you were when you got the news on September 11, 2001. Today is an opportunity to be grateful that you were not involved in the tragic events, to pay tribute to the victims and honors the survivors. The 9/11 terrorist attacks killed 2,977 people and injured thousands at the World Trade Center, the Pentagon, and in Somerset County, Pennsylvania. The events changed the lives of everyone but especially victims' families and friends, survivors, first responders, rescue and recovery workers, volunteers, and millions of Americans and people around the world. A simple, brief moment of silence will put things into perspective.

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Cheers to take a moment to remember to become happy and healthy inside and out!

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Get It While You Can 09/04/24

The kids are back in school. The days are getting shorter. The seasons are changing. The amount of time you can get natural sunlight is shrinking day by day. Regular sun exposure is the most natural way to get vitamin D. To maintain healthy blood levels, you should try to get 10–30 minutes of midday sunlight on most days. This doesn’t mean go out and sunbathe to burn your skin because exposure time depends on how sensitive your skin is to sunlight and a sunburn is not the answer to a healthy dose.

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Vitamin D is an essential nutrient that helps the body absorb calcium, maintain strong bones and teeth, protect against osteoporosis, and support your immune system. Of course you can get vitamin D from your diet and supplements, but getting daytime sun on your skin is a fabulous way to naturally produce it. Additionally, Vitamin D is found in foods such as saltwater fish, milk and cheese, eggs and some green leafy vegetables. There are other benefits such as heart health, hair health, diabetes management, and reduced inflammation. So get out there and soak up the sun.

Cheers to sunny Vitamin D to become happy and healthy inside and out!

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Try Something On For Size 08/28/24

Stepping even slightly outside your comfort zone will allow you to assess whether something is suitable for you. College students get to try occupations on for size by taking summer jobs or internships. Many lead to fabulous future opportunities while others confirm what that student may not want to pursue and they only had to endure it for a summer or a semester. Trying a new food or a new walking route can lead to nice surprises. Rather than avoiding a new challenge or opportunity, consider it a test drive and you can decide whether it is a car you want to invest in or take it back to the dealer and hand back the keys. Trying something on for size doesn’t have to be a life-long decision that you can never change.

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Trying new things allows you to consider carefully and to decide whether you believe it, or to try using something in order to decide whether you think that it is good for you. Feel free to allow yourself to try on an idea for size and then decide whether you find it plausible. Don’t be scared to make an effort or attempt. As the British say, “Have a go at it.” It is just like trying on a new dress, pair of pants, or a shirt to see if it fits. Sometimes it does, sometimes you don’t buy it (err return many of those online purchases that just don’t fit). You won’t know until you try.

Cheers to trying on something new for size to become happy and healthy inside and out!

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Time Or Priorities 8/21/24

Everyone has the same 24 hours in a day. Yes, you may have different obligations, constraints, stressors, or responsibilities. Nonetheless, there is no such thing as “I don’t have enough time.” You always have enough time. You may just not have the right priorities. Your health should have priority over comfort.

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A priority is something that you do or handle first because it is more vital than other things. If you make something a priority, you deem it the most important thing you must do before everything else. By taking action on the right priorities, you are making better decisions, improving your efficiency and reaching our goals.

The suggested top four things to prioritize:

• Your health. It is so valuable, it is priceless. M-N-M (movement, nutrition, mindset).

• Family and relationships. Your family isn’t going anywhere, and you have to nurture relationships to keep them solid.

• Self-Improvement. Invest in yourself and you will earn massive returns.

• Money/Work. Financial stability allows for experiences and personal satisfaction for future security.

Cheers to priorities to become happy and healthy inside and out!

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Check Yourself 08/14/24

Check yourself before you wreck yourself. This saying suggests that you think about the consequences of your actions before you get yourself in trouble. You can improve your wellbeing if you actively become more self-aware and grounded. It can help you to navigate daily ups and downs to stay healthy, control your appetite, and remain active instead of taking the lazy route. It means asking questions instead of being judgmental and jumping to quick conclusions. It means focusing on your own inner world and doing some quick soul searching.  

Checking yourself can mean you become more aware of your emotions before you have knee-jerk reactions. This can lead to expressing your feelings more calmly which aids in minimizing overwhelm. You stay true to yourself with fewer regrets later. When you're in tune with your emotions, the less likely you will respond to situations impulsively. Instead, you can approach challenges with a clear and calm mind, making decisions that are more thoughtful and with more consideration.

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In addition to staying in good graces and out of trouble, checking yourself can mean figuring out what makes you happy and doing more of it. You can work on recognizing your personal progress rather than comparing yourself to others. Checking yourself could be reviewing your habits or train of thoughts and how you can improve them. When practicing self-respect, you give kindness to yourself the same way you would extend to a dear friend. Staying in check really can help regulate your stress and overwhelm. Support yourself as you check yourself.

Cheers to checking yourself to become happy and healthy inside and out!

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Be A Superhero 08/07/24
You can be an emotional superhero when you can understand your feelings without letting them take over. When you have a strong self-awareness, you can perceive yourself through your unique identity, values, personality, and relationships. This allows you to figure out if something is just a passing feeling or a big truth. Instead of reacting quickly, you can respond thoughtfully. There is always room to grow into a better version of yourself.

You might act differently at work, when with your family, and yet another way when you spend time with friends. Switching among these different personas can make it tough to know your true self and cause stress for you. Understanding yourself can help make decisions confidently and help your overall well-being because you are not fighting your internal belief system and the basic things that motivate you. Trying to be something you are not can be exhausting.

If you want to be an emotional superhero, first identify your needs and priorities by making a list of your non-negotiables, such as healthy eating and daily activity, family time, and work commitments. Make them a priority every day. Also practice lightening up the immense pressure you put on yourself to be the BEST at everything, so you avoid burnout and resentment. Acknowledge that you have limitations. You are ultimately in charge of how you spend your time and energy. By staying true to deep-rooted beliefs and priorities, you will handle your emotions better. You can handle tough times with strength and calmness.

Cheers to being a superhero to become happy and healthy inside and out!
 

Rah Rah For Routines 07/31/24
Bravo for routines! Whether you believe it or not, your body and your mind thrive on routine. There are often distractions, activities and vacations, which are amazing breaks from the daily grind. They can also cause you to get out of your routine. When you need to get back on track, bring it back to simple basic strategies. It’s OK to slightly swerve onto the rumble strip, but a quick correction is needed to get you back safely on the road, so you don’t go into the ditch.

Consistency with healthy choices creates healthy habits. Routines = habits. When it comes to nutrition, you can set yourself up for success by keeping the packaged junk that comes in a box, wrapper or bag out-of-stock in your kitchen. Instead, stock up on “real” food like fresh fruits, vegetables, lean meat, and whole grains. When you have healthy options readily available, you are more likely to make healthier choices. Don’t let the hangry monster enter your kitchen which can lead you to grab the easiest, fastest, least healthy option and snarf it down without knowing what the heck just happened.

Strive to balance your meals with protein, healthy fats, and carbohydrates (think fiber/vegetables) in each meal. You need these ingredients to avoid blood sugar spikes, keep your energy levels steady, and prevent cravings shortly after you have eaten. Sustain yourself with healthy snacks with the same three components to control hunger between meals and avoid that hangry monster. Another healthy routine is keeping some physical activity in your daily routine like a short walk to keep the blood flowing. Consistency and routine are your healthy friends and just what the doctor ordered.

Cheers to routines to become happy and healthy inside and out!
 

Helping Hands 07/24/24

Helping others proves to the world that you are kind, compassionate, and strong. These are qualities of a great role model and inspiration to others. Being helpful is a fantastic thing to do but doing it so much that you forget to help yourself is not healthy physically or emotionally.  To offer Healthy Help, you can do what you can do, but not more than you should be expected to handle. If you do too much, those sweet, feel-good feelings can become sour. You may try to hide what is really going on because you want others to believe you have it all together. 

If you are personally an Over-Helper, you may think you don't need others’ help because you can do it all. Realistically, you need it the most because you spend more time and energy solving so many problems other than your own. You may be sacrificing for the “greater good” but you need to care for your own health to avoid getting burnt out, exhausted and overwhelmed. To stay healthy, you can't keep neglecting yourself. You are human and can only do so many things at a time. You need to take that time for yourself to get movement, proper nutrition, and a solid mindset. You should not keep neglecting yourself for the sake of helping others. That doesn’t mean pack your bags and leave all your responsibilities behind but take that time for yourself because your continued health is the most important attribute so you can carry on helping others.

Cheers to helping yourself to be happy and healthy inside and out!

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Live Fulfilled With Bliss 07/17/24

The second half of your life should be the time when you don’t have too much to do, and you enjoy it. As always, keep in mind the healthy M-N-Ms: movement, nutrition, and mindset. Take a few moments to visualize how that bliss would feel to you. Decide what actions you need to take to achieve that state sooner rather than later in retirement. Studies show people are happier when they fill their free time with social activities, including spending time with loved ones, exercising, engaging in hobbies, and traveling. Look forward (not backward) to discover meaning during midlife and celebrating accomplishments both big and small. Keep moving forward with a sense that your past has laid a solid foundation for what lies ahead.

To avoid feeling lost without a purpose in later years, consider moving on in stages. By easing off your daily work gradually, you can more smoothly transition and manage the idea of not working and filling your time in other ways. Think positively and share your concerns with others. M is for movement. Aim for physical activity that you enjoy several times per week if not every day. N is for nutrition. Staying healthy includes eating regular meals by exploring healthy cooking options. M is also for mindset. Challenge your mind daily with reading, learning a new skill, Sudoku, or doing puzzles if that fills your cup. Accept that you have done so much up to this point and focus on your next challenge. There is more life to live! Turn your long-held dreams into a reality while staying within your health and budget limitations. Live your best healthy lifestyle and live it blissfully.

Cheers to you being fulfilled with bliss and becoming happy and healthy inside and out!

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Stop Starting Over 07/10/24

Have you ever had a deja vu moment and caught yourself thinking that something is happening all over again? In these moments, you may be thinking Ugh! And that it is tiring, boring or unpleasant that you are not on track to meet your goals. You are feeling the hassle of the whole process starting all over again. You may have fallen off track, but you don’t have to throw away all the mini wins that you achieved along the way.

It is helpful to reframe the dread of starting over with restart, resume, reset, renew or refocus. Instead of going backwards to the starting line, consider picking it up and bringing it with you to your current spot. When you pick up the starting line, you don’t take the walk of shame all the way back to the beginning. You can start right back where you left off to continue on track toward your goals. By picking up the starting line and bringing it with you, the finish line seems closer. Consistency is clearly an important component when working to accomplish goals but if you fall off track, making a quick correction to get back on course is the best alternative.

A couple cliché quotes will sum it up:

“No matter how hard the past is, you can always begin anew.”  

“You may have a fresh start any moment you choose, because 'failure' is not the falling down; it is the staying down.”

Cheers to moving your starting line to become happy and healthy inside and out!

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America 07/03/24

As we celebrate freedom and the 4th of July, feel free to read the words or hum along with the famous hymn.  The words were written by Samuel Francis Smith in 1831, but the melody is much older and has been used for songs in many countries. It was first sung in public on July 4, 1831, at a children's concert at the Park Street Church, Boston, and published in 1832. Interesting fact: the song uses the same melody as that of the British national anthem, “God Save The Queen.” 

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America (My Country 'Tis of Thee): 1831

My country, 'tis of Thee,
Sweet Land of Liberty
Of thee I sing;
Land where my fathers died,
Land of the pilgrims' pride,
From every mountain side
Let Freedom ring.
My native country, thee,
Land of the noble free,
Thy name I love;
I love thy rocks and rills,
Thy woods and templed hills;
My heart with rapture thrills,
Like that above.

Let music swell the breeze,
And ring from all the trees
Sweet freedom's song;
Let mortal tongues awake;
Let all that breathe partake;
Let rocks their silence break,
The sound prolong.

Our fathers' God to Thee,
Author of liberty,
To Thee we sing.
Long may our land be bright,
With freedom's holy light,
Protect us by Thy might,
Great God our King.

 ​https://bensguide.gpo.gov/j-america-my-country

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Cheers to your freedom to live happy and healthy inside and out!

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Work Precedes Results 06/26/24

The recipe is simple. If you don't put in the work, you won't get the results. Regardless of the form of success or the goal you want to reach, doing the work must come first. Results do not just appear on their own. Focus on the work and the rest (i.e. results) will come. People get lucky from time to time, but luck runs eventually, and luck won't make you feel fulfilled. Normal results don’t come from a slot machine.

Getting results requires doing specific work every time. Recall any positive outcome you have achieved, and you will likely remember how it required your effort, attention, energy, and time. The work can be directly related or unrelated, but it was work well done. Continue investing in the things you care about. Also, if you're not happy with the process and the work, the results won’t make things any better. Be attentive to the process and work you do with the ultimate goal of being happy and healthy in whatever form that means to you.

Cheers to doing the work to become happy and healthy inside and out!

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Healthy Lifestyle Standards 06/19/24

Nobody is 100% perfect but if you stick to healthy lifestyle standards at least 90% of the time, you will keep your body and mind healthy inside and out.

Lifestyle Standard #1: Eat with purpose

A healthy lifestyle avoids mindless snacking like a tub of popcorn at the movie theater or a bag of chips in front of the TV. Snacks are fine when you are aware of how much you eat to balance your blood sugar and be mindful of the your meals for the rest of the day.

Lifestyle Standard #2: Stand and walk with purpose

Sitting is the new smoking. Sitting all day every day is as harmful to your body as smoking. Consider how much of your day is really spent sitting versus actively moving. It may take conscious effort to stand more, take the stairs, park further away to get in some extra steps. Over time, it really adds up to enhance your overall health.

Lifestyle Standard #3: Avoid sugar on purpose

It’s true. Your body was not designed to ingest large amounts of sugar on a daily basis. Sugar is hidden in so many foods and beverages that it takes effort to avoid it. Read labels, eat real food and pay attention.

Lifestyle Standard #4: Enjoy a light dinner with purpose

Your evening meal does not need to be the biggest and heartiest meal of the day. The focus should be on enjoying the meal (hopefully with loved ones) centered around protein and veggies to keep it light and healthy.

Lifestyle Standard #5: Exercise with purpose

You should have an exercise routine, just like brushing your teeth daily. Exercise works when you do it as an ongoing habit because the benefits outweigh the slight inconvenience to keep you healthy. Make it part of who you are. Your daily exercise habit can be fun and effective.

Cheers to using daily standards to become happy and healthy inside and out!

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Turning Back Time 06/12/24

Have you ever thought, if only I knew then what I know now? It would be fascinating if you could go back and change the past. Despite wishing to return to an era that was very good or to change something bad that happened, you can not turn back time. You may want the chance to do things differently but there are usually no do-overs. Since you can’t return to an exact situation and change it, focus on trying to make the most out of the current situation.

The clock does not move backwards. If you want a chance to live your life differently, make positive changes on the fly in the present moment. You may have events or actions that you regret. You may want to go back and change how you handled a situation. The reality is that we can’t go back in time so you should use those experiences to fuel your current and future actions. Take a moment to reframe the incident, learn, and make better choices in the future. Remember the past but live in the present.

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Cheers to living in the present moment to become happy and healthy inside and out!

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Hard Now Or Harder Later 06/05/24

Every day you face opportunities to do what is hard or what is easy. Decisions may never be easy but please remind yourself regularly to choose to do what is hard now or be faced with something much harder later. Doing the hard things now makes life easier in the future.

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Hard now = easy later. Easy now = hard later.

Let’s focus on staying fit and healthy but the same philosophy applies to most things and some of those will be listed below for reference. Hard now: getting and staying fit to be healthy is hard work. It takes effort to make nutritious meals; willpower to avoid unhealthy foods; hustle to get out of bed early to complete your workout before the day begins; and energy to lace up your shoes to be active after you had a long day rather than sinking into the comfort of the couch. Being fit and healthy means choosing to do what is hard right now. 

The option is to choose Easy Now: grabbing dinner from a drive-through is easier than making it at home. Eating whatever looks the most enticing is easier than avoiding it. Sleeping in is easier than getting up at the crack of dawn to exercise. Chilling on the couch at the end of your day is easier than getting up to do something active. With every EASY choice that you make today, you are setting yourself up for a harder result, down the road. 

It’s not actually a choice between hard and easy. The real choice you are making is between hard now or even harder later. Being unhealthy and out-of-shape is harder later. You can develop aches and pains or be physically unable to do the things you want to do, which is harder later.

Being fit now is hard. Being obese is harder later.

Being financially disciplined is hard. Being in debt is harder later.

Marriage is hard. Divorce is harder later.

Communication is hard. Not communicating makes it harder later.

You are faced with choices every day. Choose your hard and choose wisely.

Cheers to choosing hard now to become happy and healthy inside and out!

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Value Family Time 05/29/24 

As the seasons are changing from spring to summer quickly, remind yourself of how precious time is and how quickly it passes. Both of my daughters had birthdays this week so sentimental feelings were flooding in and the realization hit hard that they will never be this age again. Spending quality time with your family during special times and on a regular basis builds emotional bonds and strengthens your commitment to care for each other. It helps solidify your family dynamic and create resilience to develop a strong unit. What a blessing! Make time for those family members (blood relatives or not) who mean the most to you and fill your cup because those in-person interactions give so many benefits of social connection.

Family time has been linked to living a longer, healthier, happier life. It promotes increased personal happiness and satisfaction. Studies have shown that spending quality time with your family can help reduce stress, lead to a healthier lifestyle and lengthen your life. Umm, who doesn’t want those benefits? A solid family unit gives you the foundation to be the best version of yourself to be resilient during tough times. Being physically present with your children or loved ones creates a strong emotional support to carry you through tough challenges. 

The memories of the good times are pretty special along with boosting self-esteem and confidence. Studies have shown that individuals with strong family connections are happier and more content. Family traditions are formed when you repeat certain activities that feel special. Practice gratitude for those everyday moments that are easy to take for granted or forget. The little things like taking the trip together or celebrating birthdays are the things you end up cherishing the most. Be intentional with your time to nourish your body and soul with family time.

Cheers to family time making you happy and healthy inside and out!

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Better Than Perfection 05/22/24

It sounds cliché but progress is better than perfection. Progress seems ho-hum because it is not as exciting as perfection, but it is more realistic. Striving for perfection can make you feel defeated because it is impossible and can leave you missing the mark on your original goal. Seeking perfection is kind of like trying to catch every rain drop in a storm. Progress builds up and accumulates more results as you gradually make your way toward accomplishing goals. You don't need to chase the elusive ideal of perfection to become happy and healthy inside and out.

Progress requires some change and that is sometimes daunting. Your desired situation may seem so far off into the future. Nonetheless, improvement of and for yourself requires some habit change. It then takes effort to recognize how far you have come. Time is the key ingredient.

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Small Amounts of Progress + Time = Continuous Improvement

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Results become apparent after you make that new habit, and it becomes easy for you. You are capable of great progress and great improvement over time. It comes from within, and you should review your personal degrees of progress in the right direction. Don’t compare yourself to others. The only comparison that matters is new you vs. old you. Progress isn't about finishing the race. It is taking that next step in the right direction.

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Cheers to progress to become happy and healthy inside and out!

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Steady In Vacation Mode 05/15/24

When did May become so busy it is now known as Maycember? It includes the end of the school year, graduations, along with summer coming fast. The sun, heat, and bright blue sky get the vacation vibes rolling. Don’t let this derail you from your healthy lifestyle habits and the resolutions you set at the beginning of the year. Staying on track means living a sustainable lifestyle, which may not be perfect, but is consistent.

Remember the M-N-Ms: Movement-Nutrition-Mindset. Commit to a daily routine that incorporates balance and not “on” or “off” your plan to stay healthy with the M-N-Ms. Maycember celebrations and summer vacation are a time for you to be with friends, see new things, and get out of your regular life to refresh, recharge, and renew yourself. It doesn’t mean you throw out all aspects of your normal life out the window. You still brush your teeth and shower on vacation, right? The same should be true for eating and exercising. Be intentional about fueling yourself while enjoying yourself. Healthy may look different on vacation than at home, but it does not have to mean you are cheating. It just means you are showing up in a different way for yourself which is important and meaningful.

Everything does get easier with practice. Start by being aware of your choices and make an improvement. Easy is earned so keep practicing. There is always an opportunity to make a better choice when you look for it. Decide how you want to feel in control of your choices and state your intentions as “I choose…” instead of “I can’t or I’m not allowed to…”  Enjoy every bite as you experience new foods and restaurants on vacation. Have fun and experience new healthy activities.

Cheers to a great Maycember and summer to become happy and healthy inside and out!

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Action Creates Energy and More Action 05/08/24

You may feel like you are always busy but being busy is not the same as taking action. Doing lots of stuff does not necessarily mean you are taking the right actions to make progress toward your goals. You may have experienced this when you have been in motion, feel like you are just spinning your wheels, but you are not getting anywhere significant. You know that feeling when you are on autopilot going through the motions. Taking action is different because it leads to noticeable progress toward a goal and achieving real results.

Activities can either give you energy or drain your energy. Energy producers include exercise, spending time with friends, hobbies, or learning new things. These improve your mood, focus, and sense of purpose, i.e. making you want to take more action. Energy drainers include demanding commitments, annoying obligations, or too much screen time. These lead to fatigue and perceived stress. Choose activities that fuel your energy to pursue your goals. Minimize those activities that drain your battery. The key is to do things that create energy so that you keep taking action. The same one hour could either fly by if you are enjoying yourself or drag on forever if you are mentally or physically drained. Envision running a marathon rather than a sprint. Pace yourself and keep your energy levels high to complete the marathon. Don’t just sprint through tasks for the sake of being busy.

Meaningful action requires focusing your time and energy with purpose in mind. Small steady steps forward give you that natural high to keep going for it, whatever “it” is for you. Progress happens through consistent effort so you might as well enjoy the process instead of dreading it. To restate the obvious, action requires an output that confidently moves you closer to the results you want. Motion just keeps you busy without getting you anywhere meaningful. When you feel stuck in a rut, ask yourself, am I just being busy? Or am I using my focused efforts to create real progress?

Cheers to energy and actions to become happy and healthy inside and out!

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Opportunity Abounds 05/01/24

“Opportunity abounds for those who are willing to step into the heart of uncertainty.” - Todd Henry, 

The word abound means to be present in large numbers or in great quantity. Life is full of opportunity. There are multiple opportunities available in a particular situation. You can perceive the opportunity or the obligation. When you find yourself feeling stuck in a rut, turn that frown upside down and look for the opportunity to learn and grow instead of the obligation to “have to” do something.

When you choose to see situations as opportunity vs. obligation, it enables you to seek something better whether it be a new job, a major purchase, a healthier lifestyle, or even retirement. Slow down and be mindful of opportunities around you. Each day has some opportunity in it when you allow yourself to see it. The three key components are: recognize opportunity, grow your knowledge, and be mindful of how you invest your time. Here are some words of wisdom to get you started. 

• Time spent waiting is time spent wasting when it could have been spent building upon an opportunity. Never wait for something to be handed to you before you take action.

• Expand your knowledge. Read books, listen to experts, and explore what really interests you. Position yourself to see opportunities and seize them when they come knocking.

• Be a motivated thinker. Look to find meaning in the opportunities that you face.

• Focus on seeing opportunities. When you face frustration, don’t get distracted by the woe is me syndrome.

• Sharpen your persuasive communication skills. This can help you sell, influence, and energize yourself and others as you see fit.

• Execute when you hear even a faint knock of opportunity. As they say, seize the day. Don’t get caught in analysis paralysis to allow your fear of failure to own you. Stop making excuses before you even start.

Choosing opportunity over obligation is an enduring process, but never stop trying to improve your personal health, abilities, and knowledge. Make the most of each opportunity to create a positive difference for yourself.

Cheers to opportunities to become happy and healthy inside and out!

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Age Gracefully 04/24/24

Full disclosure: this is not my own original content. Below is an excerpt from an email received this week from a supplement company who shall remain nameless. Granted, they were promoting an ageless greens powder to keep you healthy, but the message about a aging gracefully in a healthy way is spot on. In the pursuit of being happy and healthy inside and out, who wants to be a puffer fish?

So many recent social media cues attempt to paint aging as the ultimate tragedy. Newsflash: aging is OK, and the alternative is the tragedy. There are far worse things than a few fine lines. You might be chasing an "ageless" appearance at the expense of our health when you refuse to embrace the beauty of aging gracefully. The choices are out there to seek that ageless look through surgery, filler, or Botox. While we’re not here to criticize, more and more young women are starting to resemble puffer fish in their quest to defy aging. It’s heartbreaking to see so many young women get their perfect imperfections reshaped, shaved down, or lifted.

Seeing your unique and natural beauty get erased to "fit in" is so unfortunate. If achieving an ageless facade means transforming into a puffer fish or resembling some sort of feline creature, no thank you. Choose the alternative route: aging with grace. Embrace the natural process of aging with dignity, confidence, and a positive outlook on life. Instead of feeling ashamed of something natural, accept and celebrate the changes that come with getting older while maintaining a sense of self-worth, inner beauty, and self-assurance.

Aging with grace includes a holistic approach to physical and emotional well-being.

Embrace a Positive Mindset: Cultivate self-compassion and self-acceptance, understanding that aging is a beautiful part of life's unfolding story.

Maintain Physical Fitness: Engage in regular exercise, encompassing strength training, cardiovascular workouts, and flexibility exercises to support your overall vitality.

Prioritize Nutritional Self-Care: Nourish your body with a balanced diet rich in fruits, vegetables, and wholesome foods.

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By taking a more holistic approach, you'll age with grace that is filled with a sense of purpose, self-assurance, and a commitment to living life to the fullest. Celebrate the unique journey at every age.

Cheers to aging gracefully while being happy and healthy inside and out!

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Comparison Trap 04/17/24

Comparison can interfere with your goals and cause problems in your daily activities. The "Comparison Trap" is all over the place when you compare your current situation to someone else. Avoid this trap! When you scroll and troll social media, you probably compare yourself to others. Let’s be real…you only see the highlight reel when they’re having the time of their lives (in which they are seeking some kind of attentions). Meanwhile it makes you feel like you are putting out fires while you work your tail off. It can make you feel worse about yourself or spark jealousy. Study after study has shown that people feel worse about themselves after spending time on social media. It does not always reflect reality. Yep, it had to be said. Focus on the quality of your life, not the quantity of your likes. 

It’s almost impossible to be satisfied with your own situation if you’re constantly looking at someone else’s through a filtered photo or post. Instead of competing or comparing yourself to someone else, compare yourself to where you were and how far you have come. Spend that time and energy focusing on your own health and wellbeing. Pay attention to your family, friends, home, and the stuff in your life that really matters to you. If it helps you break out of the trap, make a list of things you have that someone else may be jealous of. Identify your  blessings and be grateful for them.

Be your own competition. Bring your most confident and authentic self forward every day as you reflect on how far you've come. Hit your own PR instead of ranking yourself among others. Create the desire to propel yourself forward into your next level of growth. Focus on your own goals.  Comparisons steal your joy and ability to be rational. Break out of the comparison trap because it’s a lonely place to reside and you can gain a healthier perspective on the outside of the trap.

Cheers to escaping the trap to become happy and healthy inside and out!  

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Bliss 04/10/24

Ignorance is bliss…but also temporary. Ignorance is sometimes bliss because someone who does not know about a problem does not worry about it. However, since ignorance is temporary, it will catch up with you. Ignorance protects you from suffering so that what you don’t know won’t hurt you (at this time) but it could hurt you in the future when truth and awareness hit you. Eventually, the tide will rise, and you may drown in reality. A more mature thought may be that knowledge is more blissful than ignorance because it leads to sustained, positive behaviors rather than the temporary peace based on self-deceit. Pure bliss is reached when you are fully connected with yourself and the world.

Whether you are informed or not is a choice, of course. As always, the key is balance. It is best not to be overwhelmed by either bliss or the potential doom in today’s chaotic world. You can be aware and still happy enough that you want to change the world for the better. Getting out of your comfort zone and taking action to learn something that you don’t fully understand can make you uncomfortable. But you can learn, i.e. become much more knowledgeable. Recent research suggests that positive behaviors like healthy eating and being physically active can enhance both your physical fitness and mental strength. 

Bliss is an amplified emotion filled with joy, happiness, and feeling fulfilled. You must want to be that person who pursues that magnified emotional state of joy, fulfillment, and happiness rather than one that sits watching on the sideline. Our individual experiences are different and nearly all come with major life changes. Everyone will not experience bliss in the same way. Your outlook and demeanor shape how you will define your own bliss. Imagine living in such an amazing state. Living a blissful (knowledge-filled) life is achievable, if you believe it, practice gratitude, and pursue it with intention.

Cheers to pursuing bliss to become happy and healthy inside and out!

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Make Someone Else’s Day Better 04/03/24

“That made my day" is a phrase indicating that someone's actions or words brought happiness to you by making a difficult day better. You may use it in a variety of situations, such as when someone does something nice for you, when you receive good news, or when you simply have a good day. It is usually a pleasant surprise or an unexpected act of kindness.

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Give it a try. The benefits are mutual because by lifting someone else’s spirits, you make yourself feel better too. Provoke a positive change in emotion for someone else. When you show a little kindness, you encourage others to pass it on. If you like it when someone makes your day, then start by making someone else's day first. It doesn't have to cost anything other than a little thought, a few kind words, or a quick smile at just the right time.

Go ahead, make their day. Offer a compliment, pay for someone else’s coffee, say thank you or “I appreciate you”, catch someone doing something right and then outwardly recognize it, be a good listener, or extend words of encouragement. It doesn’t have to be expensive or extravagant to spread joy. Get creative and see if it uplifts your spirits in the process.

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Cheers to better days to become happy and healthy inside and out!

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AAA For The Win 03/27/24 

Commitment to your goals does not happen all at once. It grows over time and can typically be broken down into a three-step process of Triple A: Awareness, Action, and Accountability. The steps need to happen in that order for the best outcome. As with most things, the process is relatively simple, but not easy.

Awareness. First comes awareness that change is needed because you can’t choose to change something if you are oblivious to the needed change. During those times when you are in your comfort zone, you are simply unconscious that a habit change is necessary. Patterns and weaknesses get buried without even realizing it. When you become aware, you understand the factors that are holding you back and then can consciously decide to do something else. Becoming aware creates many quick wins. Your actions improve when you actively observe them.

Action. The rubber hits the road when you are aware of what’s happening, and you become intentional about what you want to happen differently. You clearly define your strategy and what action(s) you want to take next. Then that clearly defined action helps you follow through on your good intentions. By minimizing (getting rid of) options, you hone in on the specific action that drives you to a precise strategy for reaching your goal.

Accountability. After you have become aware and taken action, the essential facilitator for change is accountability. It is the icing on the cake to set expectations. Accountability is the support you need to follow through on your commitments and defined actions. This is someone to “hold your hand” or “slap your hand” depending on what you need. It can be a friend, a coach, or yourself but accountability is the dynamic influence for habit change. Getting someone else invested in you success energizes you to do things that are uncomfortable or different, but in your best interest.

Cheers to A, A, and A to become happy and healthy inside and out.

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Spring Cleaning Your Mindset 03/20/24

Spring has sprung! It brings the thought of new beginnings and the ritual of spring cleaning. It is so nice to be able to open the windows to let in the fresh air. Going beyond the dusting and wiping down surfaces, spring decluttering makes it easier to clean your home on an ongoing basis.  The benefits of decluttering go far beyond the springtime.  Keeping less “stuff” in your home brings a calmer and more peaceful environment by creating more space.

As you clear out your closets, ponder how you might declutter your mind of the thoughts and beliefs that may be holding you back. There may be clutter taking up too much space in your mind. Just as you dust and clean throughout your house, you should sweep out the negative thoughts of past failures and clean it up until you can shine with internal health and happiness. You are in charge of this spring cleaning and your mindset. You can make your days more clear, spacious, and less stressful. Swap out the “stuff” you don’t need and build a mindset that is spacious and filled with optimism.

Cheers to spring cleaning to become happy and healthy inside and out!

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