What is The Master’s Hammer and Chisel™? For the very first time, trainers Sagi Kalev and Autumn Calabrese have teamed up to create an expert program designed to help you craft a powerful, perfectly defined body. The Master’s Hammer and Chisel is an innovative resistancetraining system that incorporates three muscle-sculpting phases—Stabilization, Strength, and Power—or SSP Training. This is how Sagi and Autumn help you efficiently build, chisel, and refine a masterpiece physique in just 60 days.
About your Trainers Co-creators Sagi Kalev and Autumn Calabrese are experts when it comes to incredible physical transformations. Sagi has been crowned Mr. Israel— twice—and is a Master Professional Personal Trainer, IFBB Pro, member of the IFBB Propta Hall of Fame, Certified Nutrition Specialist, and Functional Diagnostic Nutritionist. Autumn Calabrese is a celebrity trainer, best-selling author, and working mom who has held certifications from the National Academy of Sports Medicine (NASM) and the American Fitness Professionals & Associates (AFPA), and has competed at the national level in various bikini competitions.
What makes The Master’s Hammer and Chisel incredibly effective and unique? • The Master’s Hammer and Chisel is built on the three phases of SSP Training— Stabilization, Strength, and Power. Other workouts only focus on one or two phases, which might give you decent results. But The Master’s Hammer and Chisel program incorporates all three methods to help you relentlessly chip away fat and carve every muscle for a strong, visually stunning body in 60 days. • 12 brand-new, 30- to 40-minute workouts that combine Sagi and Autumn’s proven techniques for 60 days of hardcore resistance training. • Sagi and Autumn make eating for your goals simple. That’s why they included their easy-to-follow and completely customizable nutrition plan, along with 7 portion-control containers that show you how to portion out the right amount of food to help you reach your unique fitness goals. • Flexible nutrition that allows you to lean out, sculpt and maintain, or build muscle. • Includes options to adapt certain exercises if you have limited access to equipment. • Includes a modifier who demonstrates some moves at a lower intensity.
November 23, 2015
The Ultimate Pre-Thanksgiving Treat
November 23, 2015
Since Thanksgiving is right around the corner, and I care about your health, I am sharing a delicious recipe with you today for an energizing, delectable Pumpkin Spice Shake using Vanilla Shakeology.
10 oz non-dairy milk, such as almond, rice or coconut (unsweetened)
1/4 cup pumpkin pureee
palm-full raw cashews
1 frozen banana
1/2 teaspoon pumpkin pie spice
1/8 teaspoon cinnamon
1 scoop Vanilla Shakeology
Optional ice (if you want a thicker shake)
Place all ingredients in a high-powered blender and blend until creamy smooth.
(Recipe was adapted from Karma Chow's Pumpkin Pie Smoothie)
Remember, you don't need to eat as much as you think you do just because the food is there. Set a goal for yourself, keep your eye on the Big Picture and focus on connecting with the people around you versus stuffing your face full of food.
Have a Healthy & Happy Thanksgiving!
Get Through Thanksgiving Without Gaining Weight
By Samantha Judge Terrio
From the fat-laden gravy to the creamy pumpkin pie, even looking at the Thanksgiving dinner table is enough to make you loosen your belt a few notches. Then, there’s the competition: Who’s going to get the turkey leg or lay claim to the most mashed potatoes? Who’s going to finish fast enough to be the first one back for seconds? I know I’m not the only one who has experienced a “get-your-hands-off-my-dinner-roll” moment during Thanksgiving.
Considering all of that, it’s no shock that the average American consumes about 4,500 calories and up to 229 grams of fat1 on Thanksgiving! So, how can you stop yourself from gaining more than a pound in a day? Here are 9 tips you can lean on for this holiday season, so the bird is the only one stuffed at the end of the day.
1. Get a good head start. Start your day with a healthy breakfast, such as two eggs and whole-grain toast and a side of mixed greens, or any combination that’s high in protein and fiber.2 This will create a foundation of satiety and make you less likely to inhale the appetizers. Since you won’t be starving, you’ll be able to more likely to enjoy the main meal in moderation!
2. Don’t go overboard on appetizers. It’s easy to consume 1,500 calories before the turkey even hits the table. Instead of skipping the baked brie altogether, fill most of your plate with vegetables and healthier choices, then leave just a little room for a taste of the indulgent snack. An average serving of dip or cheese is one ounce, roughly the size of your two thumbs.3
3. Trick your brain. The average plate is 14 inches wide, and we tend to finish 98% of the food on our plate.4 No wonder it’s easy to eat too much on Thanksgiving. To trick your brain into thinking you’ve eaten enough, use a smaller plate and/or fill half a normal plate with salad. (Just go easy on the dressing.)
4. Enjoy your favorites. One of the best things about Thanksgiving is the memories and traditions of the day. Don’t limit yourself from enjoying your favorite dishes, but only have a small scoop of those that are less healthy. According to Brian Wansink, PhD, Director of the Food and Brand Lab at the University of Illinois, it only takes four bites for your nostalgia of a food to reach its peak.5
5. Get a better bird. Most Thanksgiving turkeys are about as succulent as woodchips. No wonder we cover them up with gravy, cranberry sauce, or stuffing. Instead, find a recipe that results in a more flavorful turkey, or cook a different protein—ham, fish, or chicken—that you’ll enjoy on its own, and have only moderate portions of the heavy sides. If you’re not hosting, consider skipping the bird altogether if you feel the need to smother it in sauce.
6. Improve traditions. Hosting? Take some of the pressure off yourself and ask guests to bring a healthy side dish or dessert. If you think they might be stumped, you could even provide them with a list of healthy side dishes they could make. Going to someone else’s home? Bring a healthy side dish of your own! They’ll appreciate it way more than the gift of cellulite.
7. Don’t get drunk. Limit yourself to one drink before or during dinner and one drink after dinner. Drinking too much alcohol can increase your craving for salt and may set you up to eat 30% more than you intended.6 Get drunk at dinner and all your inhibitions will be down by the time dessert comes. Two pieces of pie, a couple of cookies, a scoop of ice cream later . . . and you’ll need a forklift to get you off the couch and a cab to take you home. Don’t be that person.
8. Forgive yourself. Did you read this and still overeat? Don’t keep slipping down the slope. Get up and encourage someone to take a walk with you. If it’s too cold for a walk, break out a game of Twister® or fire up the Wii® or Xbox® Kinect®! Getting moving will ease some of your guilt and also start the digestion process.7
9. Remember why you’re there. Between the football game and your sister’s amazing pumpkin pie, take a moment to pause and reflect on what you’re thankful for this year. As tasty as the dishes are, nothing compares to the people we share it with.
Does Turkey Really Make You Tired?
Loosen that belt, kick your feet up on the table and feel the drowsiness wash over you. Another Thanksgiving meal comes to a close and there’s nothing you want more than to put head to pillow for an extended hibernation late into Friday morning. After murmuring some half-hearted excuse for your early exit, a friend chimes in, “It’s all that turkey. Turkey makes you tired.”
We’ve all heard this Thanksgiving nutrition tidbit. Some have even looked further into it, discovering that turkey’s high L-Tryptophan content is supposedly responsible for the drowsy state many find themselves in post Thanksgiving feast. There’s definitely L-Tryptophan in turkey, but its contribution to drowsiness after Thanksgiving dinner is dubious at best.
What is L-Tryptophan?
L-Tryptophan is an essential amino acid. Amino acids are the building blocks of proteins and other biomolecules in the human body. The body can synthesize all but nine of the amino acids that we need, but these other nine must come from the food we eat, thus the term “essential”.
L-Tryptophan is a precursor for a number of important compounds in the body, including serotonin which, in turn, converts into melatonin. Melatonin is a neurohormone that you’ve probably heard of. It regulates the daily night-day cycle and many successfully use it to restore healthy sleep patterns when traveling or during other routine alterations.
Healthy sleep patterns you say? Hmmm. It’s starting to sound like L-Tryptophan might actually be responsible for our post-Thanksgiving drowsiness. Well, turns out there’s more to the story.
Amino Acids Like To Hang Out Together
Remember, amino acids are the building blocks for protein. The proteins that make up the foods we eat are all composed of different combinations of many, sometimes all, the amino acids that our bodies need. The only place you’ll find L-Tryptophan and other amino acids in isolation is in a lab or on the shelf in the vitamin section of the grocery store.
Why does this matter? After consuming protein rich foods, like turkey, enzymes break the complex proteins down into individual amino acids. These amino acids enter the blood stream and make their way through the body ready to accomplish numerous important tasks. It’s in the brain that L-Tryptophan has the opportunity to convert into serotonin and then melatonin. Well, turns out the brain can only process so many amino acids at once. So when a crowd of various amino acids tries to enter the brain together, there’s a bit of logjam. The end result is that very little of any one amino acid is able to enter the brain at once. So yes, there is a good amount of L-Tryptophan circulating in your system after a turkey-rich meal, but very little of it actually makes it to your brain, which is where it has to be to convert into melatonin.
The Simpler Answer
Rather than pin Thanksgiving lethargy on the poor turkey (its already been through a lot), I’d like to suggest something a bit more straightforward. Let’s back up and start from the beginning.
On Thanksgiving most of us spend the afternoon snacking, drinking and lounging around the TV or enjoying some other passive activity. Then we sit down and eat. We eat A LOT. Many of us also enjoy at least a few glasses of wine, beer or some other alcoholic beverage. After dinner, we might get up for a short moment, but almost always end up back at the table to enjoy a hefty plate of numerous sweet desserts. Dessert perks us up for a brief final moment of conversation and then the eyelids start to feel heavy.
We’re drowsy after Thanksgiving dinner because we’ve consumed far more calories than one could ever need after a day of lounging around on the couch. Don’t believe me? Do an experiment. Spend any day relaxing with friends and then polish off a few large plates of rich food and knock back a couple of beverages. Trust me. You’ll feel tired.
Don’t Stop the Party!
There’s no reason to feel guilty for enjoying food and drink with loved ones on Thanksgiving, but for those looking to maintain a bit more energy throughout the day here are some pretty simple tricks that won’t put too much cramp on your holiday style.
1. Go easy on the sweets (and booze)
Sugars (from desserts or alcohol) quickly break down into glucose, which gives a quick boost of energy. However, the body can only handle so much glucose at once, so it releases insulin to allow the body to store it for later use. Insulin pulls glucose out of the blood stream quickly and efficiently, thus the “crash”. The more glucose that enters the blood stream at once, the more insulin gets released. Moderating sweets, simple carbs and alcohol throughout Thanksgiving day can help you to avoid a big crash at the end of the night.
2. Slow down
It’s easy to let our excitement get the best of us with great meals like Thanksgiving. It takes a bit of time for the body to realize how much food it has taken on and signal us with feelings of fullness. Eating fast often means, eating more. Use smaller plates for dinner, take time to chat with your loved ones between bites and chew each bite well.
3. Go for a walk
Light exercise, like walking, can help improve digestion after meals. Walking is also an incredible way to keep energy levels up regardless of one’s fitness level. Plus a good walk a great way to keep the conversations going and burn a few of those extra calories off.
In the end, a bit of Thanksgiving sluggishness is probably a sign that you’ve thoroughly enjoyed family and friends, which is the point right? There are no secret sedatives waiting for you in the Thanksgiving turkey. Enjoy it, relish the tasty sides and get a good night’s sleep. Next time your loved ones try to blame everyone’s drowsiness on the turkey, you can wake them up with the truth about L-Tryptophan.
by William MacAskill
A lot of career advice is built around slogans like “follow your heart” or “follow your passion.” A popular YouTube video, “What If Money Was No Object?” narrated by British writer Alan Watts, suggests that unless you ask yourself “What makes you itch?” and pursue the answer, you will “spend your life completely wasting your time.”
Taken literally, however, the idea of following your passion is terrible advice.
The Problem with PassionIn 2011 I co-founded 80,000 Hours, a non-profit focused on helping people to find satisfying careers in which they will have the largest social impact; the name refers to the amount of time you’ll typically work in your lifetime.
In the past four years, as well as delving deep into existing research, we’ve interviewed hundreds of people across a wide range of careers and coached hundreds more. One of the most glaring things we’ve discovered is that trying to pursue some preordained “passion” is entirely the wrong way to find a career you enjoy that makes a big difference to the world. Why? Well for starters, most people’s passions just don’t fit well with the world of work.
Most people’s passions just don’t fit well with the world of work.A 2003 study of college students by the University of Quebec found that 84 percent of them had passions, and 90 percent of these passions involved sports, music, and art. But only 3 percent of jobs are in the sports, music, and art industries. The result is massive competition for a few highly-prized jobs. And just because you have a passion for, say, music, doesn’t mean that you’ll be a particularly good professional musician.
Our interests and passions also evolve over time: psychologists have shown that they change much more than we anticipate. Just think about your greatest interest 10 years ago; chances are, it’s completely different from what you’re interested in today. You might plan your life believing you’ll never want to have kids, but then find when you’re 30 that your preferences change dramatically.
And while we’re at it, the idea of “following your gut” to find work you love is also terrible advice. The evidence suggests that we’re bad at predicting what will make us happy. We overestimate the negative impact of bad changes to our lives, because we overlook all the good things that stay constant across changes. What’s more, we forget to appreciate how we’ll psychologically adapt to new situations. This means that our gut judgments about what will make us happy are far too influenced by the status quo: we like what we’re already used to, and overweight the risks from switching the path we’re on.
So whether you follow your “passions” or your “gut,” you risk committing to projects that in the long run will no longer interest you. Surely there’s got to be a better way to find a fulfilling career?
Getting EngagedWhat we’ve found is that the best predictors of job satisfaction are features of the job itself, rather than matters of pre-existing passion. Research shows that what you should be looking for is work that is engaging: find that, and you’re likely to develop long-lasting passion for that work.
Engaging work can be broken down into five factors:
Personal FitThere’s no one-size-fits-all “perfect job”—personal factors are crucial to choosing the right career. Different people have different strengths, and you’ll need to play to your strengths in order to develop mastery at your work, another important part of enjoying your job.
For this reason, at 80,000 Hours we’re extremely interested in what we call “personal fit.” To assess your personal fit with a career, the key question is this:
If you were to invest the time, how good would you become at this career, compared to other careers you might choose?
The focus is on what you could become good at, which isn’t necessarily what you’re good at now. If you’re straight out of university and you look only at your current strengths, you might feel that your best career options would be in music, baseball, or philosophy. But narrowing your options in this way would be a grave mistake. True, you probably don’t yet have in-demand skills like management, marketing, or coding. But that doesn’t mean you can’t develop them and excel in these areas.
The focus is on what you could become good at, which isn’t necessarily what you’re good at now.If you want to predict how well you’ll perform, the first step is to learn as much about the work as you can. Speak to people in the job, ask which traits they think are most important to success, and see how you measure up. Ask why people end up leaving the job. Find out how people similar to you have performed in the past.
It may sound like a lot of effort, but we’re talking about 80,000 hours of your life. That’s worth a bit of research.
Planning AheadWe have more freedom now to choose our careers than at any point in history. Maybe that’s why talk of “following your passion” has become so popular, allowing us to indulge in fantasies of pursuing what we currently enjoy full-time—and getting paid well for it.
In reality, jobs in “passion-based” fields like sports and the arts are scarce and highly competitive. Only a few people will actually be good (or lucky) enough to get these jobs, and others will be left with little to show for years of trying.
The good news is, this isn’t the only, or even the best way to find a satisfying career. Instead, look for jobs at which you could excel, even if they don’t immediately excite your passions. Learn as much as you can about these jobs and try out any that seem promising, checking that the work meets the engagement criteria listed above.
This may not sound half as exciting as “following your passion,” but it’s the best way to develop deep and lasting satisfaction in your career. And ultimately, isn’t that more important?
This article is based on ideas in William MacAskill’s new book Doing Good Better. Want to find which career is really right for you? Take the 80,000 Hours career quiz.
The Book - Own Your Dreams
Get Intentional With Your Attitude
Zig leads off with, "Positive thinking won’t let you do anything. But it will let you do everything better than negative thinking will."
CHOICE & OPPORTUNITY
Let’s talk about positive thinking. What does that really mean? Expecting the best, looking for the good. But it’s not being Pollyanna. If you don’t know that term, it’s not standing in a pile of crap and saying it smells like roses. That’s just stupid. It smells like crap and you need to get out. A lot of people are in crap and they think it’s valiant to endure. they’ve accepted a life of crap. And that’s not good. They just need to pony up and get out.
But positive thinking IS trying to look on the bright side. It is counting your blessings, striving to see the good, the opportunity, the gold in the dirt. And make something of it. THAT is the point. If we just see the negative, we can’t do anything with it. It’s a waste. Seeing the positive is about trying to find something to benefit yourself and others, even amidst hard realities and circumstances.
That is Zig’s point. The moment, the person, the job or the circumstances…are what they are. What can you DO amidst them? Opportunity and overcoming come from a Positive perspective. Nothing comes from a negative perspective.
Even going back to it being so bad you need to leave. Maybe that’s the positive! “Hey, this is too much to endure, there IS no positive, other than…I can and must get away!"
And in many ways, seeing the positive is having faith
I think we can become hung up on whether we or someone else is positive, or negative. Wholly. Which I would pose is impossible. Most of us, including myself, are very schizophrenic in our positive thinking. There are many areas in my life where I’m a positive thinking, optimistic, hopeful, faith filled, high achieving rockstar! Literally. I could be in the positive thinking hall of fame. Primarily regarding my personal endeavors.
But then if you look at how I deal with some circumstances, I’d be embarrassed to have you be privy to my actions and behaviors. I’m being very serious folks. I have some significant areas of my life where I have big failures in being positive, and I’m hurting myself and those around me.
The point of that acknowledgment is to break the perspective that we are either positive thinkers, or negative thinkers COMPLETELY. We’re probably both, in certain areas of our lives. So the point is to step back and discern where we are, and aren’t having a healthy, positive perspective. and get to work on our weak areas.
Zig talked about coming into a dark conference center and turning the lights on, and said, “Flipping switches didn’t create electricity. It released it.” Positive thinking, belief, faith, expectation…they all increase our performance, results and success and releases the possibility, again…of opportunity
So you’re not creating something that doesn’t exist. You’re not making something up. You’re just recognizing and admitting that it’s highly possible and probable that at any given moment, in any area of your life, you are wearing sunglasses to a degree. Sometimes tinted more than other times. And if you take the moment captive, and realize it, you can brush yourself off, take a deep breath, close your eyes for a moment, take off the sunglasses (negative perspective) and reopen your eyes to a brighter reality. And see more truth and blessing and good and opportunity!
The idea is then to simply release and realize and see, the good that IS. It is. It’s there, right now. For you to see. But you probably won’t see it…and this bring us to our next point:
IT WON’T BE AUTOMATIC. YOU’LL ONLY SEE IT IF YOU’RE INTENTIONAL
If you expect to hear this message, nod your head and say, “Yeah!”, and in the next moment or hour or tomorrow, be different, it won’t happen.
Take a sharpie and write on the back of your hand, “Opportunity. Think positive. Take off the crap sunglasses that are making the light, dark.” That might help.
But you must do whatever it takes to start taking moments captive and becoming intentional. Taking control. Even if that control is to give it up, to God!
You’ll have to do something intentional. I literally write things on my hand. Or put it on my computer desktop. Or put in in my calendar to pop up. I don’t like to have things in my pockets, so I’ll put something in there to remind me. I also often, just go out into the woods to still and center myself.
Zig then gives a dramatic sucker punch folks. Huge. listen:
“We deny our talents and abilities, because to acknowledge or confess them, would commit us to use them.”
Folks. Stop. Please. Stop running. Stop working. Stop driving. Stop doing whatever it is that you’re doing and listen again. And take this…captive.
“We deny our talents and abilities, because to acknowledge or confess them, would commit us to use them.”
Someone in the 100,000 people who will ultimately listen to this show, is going to have their life radically altered, from that one statement. It could be you if you’ll give it a chance.
The easy way out, the mediocre life and existence, is to commit to very little. The hard way, the high road to legacy, is to be accountable to succeeding.
Every family, every generation, has it’s heros and influencers and impact makers. The family gets together and mentions them. Everyone else is forgettable.
Which are you aiming to be?
Let me tell a personal, regretful story.
I was a pro cyclist. I was gifted in sports and found my niche in racing bicycles. Tour deFrance style. I never raced the tour, but if you cancel out all the guys who are now positive for performance enhancing drugs, I think I actually won it!
I was a great sprinter. That was my talent.
In 1991 at the age of 20 I moved to Holland to race for a team. Our mentor team was the mighty Panasonic team. We got to do training races with them. One of their star riders took us young Americans out on a training ride and was just wearing us out. Making us ride in easy gears and spin at incredibly high RPMs. He then led us to a sprint line. He took off and left the group in the dust. Except for me. I matched him…and beat him. He was a bit dumbfounded.
He later told others, and I heard second hand, that out of all the guys on the amateur team, the one he thought had top ranked pro potential was…me.
Folks, I did later turn pro, but I was never more than 2nd rate. I strove to be a mountain climber.
What was at the root? I lacked the strength at the time, to acknowledge my gift and ability and be committed to use it.
It’s a true, regretful story. It robbed me of riches that were stored up for me. I’ve found other riches, don’t get me wrong. But it doesn’t take away the regret and tragedy of missing those riches.
“We deny our talents and abilities, because to acknowledge or confess them, would commit us to use them.”
Today, will you hide, or will you rise up and commit? If not today…how about tomorrow? When? You may not be able to change everything today. But plant this seed folks. Plant it firm. And start fertilizing it.
Zig talks about Oliver Wendell Holmes and his quote that so many of us die with our music still in us. He talks of “All that talent, all that ability.”
If you are listening and in truth, you don’t see or believe you really have much talent or ability to speak of, you might…be right. You didn’t hear me wrong. I said that. You might be right. You DON’T have much talent or ability to speak of. You have it within you, but you haven’t recognized it or cultivate it enough to be worthy of speaking.
If that’s you, your priority is to find you areas of talent and ability and strength. You DO have them. Zig’s fond of saying, "God don’t make no junk".
If you believe in God, then believing that he made you without immense talent and abilities…to merely be filler on the earth amongst other superstars, is blasphemy.
It’s ok to realize you don’t know your talents and abilities. It’s not ok to believe you don’t have any. Your priority task as of this moment however, has just changed. And it’s to figure out what your talents and abilities are.
4 Things You Should Tell Yourself Everyday
Every human being has an inner dialogue that is constantly reflecting on different types of thoughts—positive and negative—throughout everyday.
Many of us allow that inner dialogue to run on autopilot without actively monitoring or influencing the thoughts that pass through our minds. But allowing your inner dialogue to run on autopilot is exactly the opposite of how you want to run your life.
If you want to live out your dreams, take control of your destiny, and fulfill that future of happiness, compassion, love, and success that you’ve always envisioned, the first step you need to take is using positive affirmations to take control of your inner dialogue.
4 Things You Should Tell Yourself EverydayYou want to make sure that the thoughts passing through your mind are mostly positive instead of negative.
The following are four affirmations that will not only improve the quality of your thoughts, but will also send you on your way to creating that happy and successful future you know you deserve.
#1: “Today I Promise To Do Whatever It Takes For My Happiness, Success, And Future”
The only person who can make you happy—the only one who truly knows what your life is missing and can make your happiness a reality—is you.
Think back to a time in your life when you were depressed, stressed, feeling down-and-out, and dismayed. Who busted you out of your sadness? At that time, who was it that took the necessary steps—like asking for help, exercising, meditating, volunteering, or taking some time off from work—to get yourself out of that slump? It was you! Right?
The only person who can make you happy is you.
And on the flipside of that, the only person who has the power to make you successful is also you. The only human being in the whole universe can transform your visions, your plans, your goals, your ideas, and your dreams into reality is you.
You are unique. There is only one you. So if you want to make your dreams come true, it’s on you to put in the hard work, discipline, man-hours, and dedication to accomplish your goals.
No other human being has the ability to take the necessary steps to create that fantastic life that you’re envisioning in the back of your mind.
That’s why every single day when you wake up and look in the mirror, you should say yourself: “Today I Promise To Do Whatever It Takes For My Happiness, Success, And Future”
No one can make your greatness real except you. That’s why you have to make a lifelong promise to yourself that you will do whatever it takes to make that happy, successful, and extraordinary future that you deserve a reality.
Remind yourself of that promise every single day.
#2: “Today I am Grateful For Who I Am, What I Have, Where I’ve Been And Where I’m Going.”
There is no emotion more powerful, happiness-boosting, or essential for success than gratitude. Optimistic mentalities, feelings of pure joy, world-changing careers, and healthy relationships cannot exist without a foundation of an attitude of gratitude and appreciation.
Practicing gratitude is a powerful and proven way to create more positive outcomes in your life.
More often than not, feelings of sadness, depression, anxiety, and pessimism about your future, originate from an inability or lack of effort to feel grateful for the circumstances of your life. So whenever you’re feeling down, you have to remember that no matter how terrible your life might seem—no matter how much it feels like the world is crashing down all around you--there will always be someone else out there who has it worse than you.
Consider the facts that there are people in your life that care about you, that you’ve made positive strides towards your goals in the past, that you still have your health, and that you’re still alive—that the universe gave you this opportunity to walk on this earth and make positive changes in the lives of others.
Even if you can’t see it right now, you’ve got so much going on in your life to be grateful for. And no matter how bad you have it, there is always some individual out there who went through worse pain than you and came out with a smile on their face.
Gratitude is the key to feeling truly fulfilled on a daily basis; finding the courage and optimism necessary to overcome huge adversity; creating healthy relationships; and building a deep sense of passion and love for yourself, your family, your friends, your past, your present, and your future.
If you want to live an awesome life, you have to start with an attitude of gratitude. So each morning when you wake up, you should say this to yourself: “I am Grateful For Who I Am, What I Have, Where I’ve Been, And Where I’m Going.”
Make a habit of expressing gratitude for the circumstances of your life everyday by repeating this affirmation. It’s a mentality that will make you happier, more successful, more resilient through pain, and more attractive to other people.
#3: “The Opinions Of Others Will Not Sway Me. I Will Live My Dreams.”
We live on a planet populated by over seven billion human beings: seven billion opinions, seven billion beliefs, seven billion ideas, seven billion mindsets, and seven billion agendas. So no matter how strong-willed, opinionated, or independent you are, it is impossible to live out your life or make progress on your dreams without being affected in some way by the opinions of others.
As you write down your goals, set deadlines for your dreams, and put in the work necessary to make your visions real, there will most definitely be others who don’t think your dreams hold value. There will most certainly be people who not only doubt your ability to be successful, but also question whether your goals are worth chasing in the first place. Some of your closest family and friends may even pull you aside to talk you out of spending any more time going after your dream.
With so many different voices trying to convince you that their way is right and your way is wrong, it is super important for you to dedicate some time out of your day to repeating this affirmation: “The Opinions Of Others Will Not Sway Me. I Will Live My Dreams.”
Repeating this affirmation will help you convince yourself that living your dreams is a must, not an option. It will give you the conviction you need to stay true to your path to greatness—even when everyone around you is telling you to choose a different career.
#4: “Today I Will Not Be A Victim. I Am In Control Of My Destiny.”
So many of the circumstances that we enter this life with—the parents that give life to us, the locations where they raise us, the financial circumstances we grow up with, and the God-given abilities that the universe endows us with—are out of our control.
With so much out of our control, it’s very easy to feel like a victim.
It’s easy to just accept that things are they way they are and there’s nothing you can do to change them. But that attitude of being a victim is a losing approach for interpreting your situation.
Because no matter how many awful, terrible, misfortunate, or tragic circumstances are working against you, you are always in control of your destiny. You may not have control over the circumstances you come into this life with. But—no matter who you are or where you’re from—you always have control over the way your life turns out. Your destiny is always in your hands.
Because it’s not the circumstances that we come into the world with that end up defining us. It’s the way that we respond to life’s circumstances that ultimately defines us—defines our happiness, success, and significance in society.
So with that being said, you should absolutely make it a habit to repeat this affirmation to yourself every single day when you wake up in the morning: “I Will Not Be A Victim. I Am In Control Of My Destiny.”
Doing so will make you a victor throughout any and all circumstances that life sends your way—instead of a victim.
I just read a fantastic article from the New York Times, which stated that exercise slows the aging process. I said to myself “You think?”
This study focused specifically on our Telomeres, which are found inside our cells. These Telomeres sit on the end of our DNA strands like little caps, which fray with the natural aging process. This shortening and fraying process is accelerated by things such as smoking, drinking, being overweight, and other naughty lifestyle habits that some of us (not you of course) partake in.
Most of the studies done in the past were very narrow and included only elderly people. Now they are taking it further to discern whether multiple age groups doing a variety of different types of exercise also show positive effects on their Telomeres.
Researchers gathered data from approximately 6,500 participants in a very broad survey about their exercise habits. What they discovered was people who did weight training or did even moderate exercise, had significantly longer Telomeres than those who barely exercised or didn't exercise at all.
So, even though there is limited science backing this evidence, you know what I would say, “Exercise anyway!” The benefits of exercise are exponential, and in my opinion, that's a prescription to keep you looking and feeling young and vibrant for a long time to come. Of course, there are many other things that go along with that, like getting plenty of good, deep sleep, drinking enough water, eating clean food, having a positive attitude and so on.
If you don't like to exercise, or you are bored with your current routine, mix it up and find something you like. Exercise doesn't have to equal suffering. Invite some friends to join you; take up a dance class, if that's your thing. Whatever you do, make sure you are moving your body at least 5-6 days per week. Your Telomeres will thank you.
How To Live The Life of Your Dreams - Today
Have you ever slaved away at work or at school, wishing someday you could really enjoy life, the way others seem to do? Do you envy those who jet away to exotic vacations while you sit at home, staring into your corn flakes and dreaming how your life would be perfect if only you, too, could dance the hula in Hawaii?
Some people really do put their lives on hold, waiting to live the life of their dreams. True happiness eludes them. And so, some people discover, too late, that life has passed them by. You can live the life of your dreams – not next year or in five years – but Today!
The amazing part is, living your dreams today does not require wealth, connections, or a genius IQ. It’s fun, it’s free and it’s right here, right now!
“The best way to live the life of your dreams is to start living the life of your dreams Today, in every little way that you possibly can.”
– Mike Dooley, Inspirational Quotes from Today Is That Day
Don’t Ruminate About The Past Or Dream Of The Perfect FutureSome people become mired in the past, thinking about regrets or missed opportunities. They believe their dreams would have come true if only they had finished college or if only they had come from a wealthy family. Others wait to really live their lives until they have achieved their goals. They dream of how perfect life will be sometime in the future. They believe they will be happy as soon as they buy that house, or as soon as they find Mr. Right. Living in the past or idealizing the future only prevents you from living life in the present. When you focus on the past or the future, you fail to enjoy the Now. Forget the past and don’t worry about the future. As Master Oogway once told Po, the panda, in Kung Fu Panda:
“Quit, don’t quit. Noodles, don’t noodles. You are too concerned about what was and what will be. There is a saying: yesterday is history, tomorrow is a mystery, but today is a gift. That is why it is called the ‘present.’ “
Live Life In The PresentEnjoy life by living in the present. Don’t wait to start enjoying your life someday – Today is that Day! Start living a part of your dreams now. You can do this by doing little things everyday that make you feel as if you are already living your dream. Enjoy a cup of coffee in that luxury hotel in which you’ve dreamed of staying. Go to the dealership and sit in the Mercedes you want to buy. Buy the outfit that makes you feel like a top executive. Save money every day so that you can literally visualize your Financial Freedom. When you start doing little things like this every day, you will feel as if you are presently living your dream. You will begin to feel the abundance of living in the present. You will feel the great feeling of gratitude for what you have now. Living in the present will help you live the life of your dreams now.
Live Your Dreams NowYou don’t have to live your life thinking you would be happy “if only” your dreams would come true. When you visualize yourself living your dreams everyday and take every small step possible toward actualizing your dreams every single day, you will be living your dreams now. You will enjoy the experience of staying in the luxury hotel. You will feel as great as if you really owned that Mercedes. You will feel as confident as a top executive. You will watch your money grow and enjoy the feeling of Financial Freedom. Living your dreams – now and everyday – is the best and quickest way to live the life of your dreams. Give yourself the gift of the present by starting to live your dreams today.
What do you do everyday to live your dreams?
Hi I'm Kelly Richards Mulloy a stay at home mom of 6. I am on a journey to change my life inside and out. Health and fitness, staying young, join me.