A Big Bold 2016
2016. It’s Big. It’s Bold. It’s in your face and it’s right around the corner.
Look, I get it, every year you have big resolutions to get the strongest you’ve ever been, drop the most weight you ever have and eat the best you ever will. But the truth is, having these huge goals and resolutions can be a big set up for feeling like a big failure.
Now, don’t get me wrong, I’m all for using failure as a vehicle to move forward, but being realistic and intentional as you move into the new year is going to serve you way better than setting some whopping resolution that will only leave you feeling stressed and under a lot of pressure.
For example, last year one of my goals was to hold a handstand for one minute straight. Did I go into this goal NEVER doing a handstand in my life? NO! I had been working on it all year long and the closest I got was 54 seconds. So, my goal was realistic, reachable and attainable. I set myself up for success. Did I do it? Heck yea, but not right away. Great things take time and persistence.
Did you know that only nine percent of people actually stick to their New Year’s resolutions? Yes, nine percent. That’s nothing! And my guess is, with your busy lifestyle, awesome and demanding job, and all the other things you have to juggle on a daily basis, it can be a struggle to fit in your workouts and eat healthy every day. Trust me, I know it’s a lot to manage.
How to Succeed
So, instead of setting these huge massive resolutions for yourself this year, take some time to reflect on 2015 and see what worked for you and what didn’t.
1. Look at what you want to change and what you want to stay the same. What you can add, and what you can take away.
2. Where are you strengths, and where are your weak spots. And do you want to strengthen your weak spots? And if so, what small, measurable steps can you take to get there? This will give you a good idea, based on your current lifestyle, where you can kick it up and where you can pare back.
3. Set your goals from here. Be realistic
Remember that having variety in your life is important for feeling empowered, motivated and purposeful. Changing things up and being consistent with those things works too. It helps you grow, and I know you want that because you’re a leader, you’re cutting-edge and you don’t have time for boredom. It IS the kiss of becoming unhealthy.
So, Happy 2016 to you. Get out there and create magic my friend!
‘One person with a commitment is worth a hundred who only have an interest.’
December 29, 2015
When you plan and prepare carefully, you can legitimately expect to have success in your efforts. When you recognize and develop the winning qualities that you were born with, the winner you were born to be emerges. Although not all your expectations are going to come to pass, you give yourself an infinitely better chance of succeeding by taking the proper steps. Regardless of your goal—losing weight, furthering your education, earning a promotion, saving money for a new home or an exotic vacation—you can expect to achieve your goal if you plan and prepare for it.
Start with these 10 steps:
1. Build a solid foundation.
Honesty, character, integrity, trust, love, loyalty. This foundation will give you an honest shot at reaching any goal you have properly set.
2. Make the commitment.
The most practical, beautiful, workable philosophy in the world won't work—if you won't. As Mary Crowley said, "One person with a commitment is worth a hundred who only have an interest."
3. Break it down.
Break down your intermediate and long-range goals into increments
4. See it.
If you want to reach a goal, you must “see the reaching” in your own mind before you actually arrive at your goal. In your imagination, see yourself receiving that diploma, getting that job or promotion, making that speech, moving into your dream home, achieving that weight-loss goal…
5. Hold yourself accountable.
Daily discipline is the key to reaching your goals. Record your progress toward your goals every night, and list the six most important things you need to do the next day.
6. Expect change.
Make a decision to move toward a goal carefully—but be willing to change your direction to get there as conditions and circumstances demand. Push on, friend.
7. Tell people.
Chances are excellent they're going to encourage you.
8. Be a team player.
You can have everything you want in life if you will just help enough other people get what they want.
9. Write it all down.
Each time you reach a goal, your confidence will grow so that you can do bigger and better things. After accomplishing any goal, write about it—in your journal, wherever.
What you get by reaching your destination isn't nearly as important as what you become by reaching your goals—what you will become is the winner you were born to be.
Fight Free Radicals with Antioxidant-Rich Foods
Our bodies were designed to take out the trash (detox). Every day, we eat or are exposed to chemicals that enter our body and need to be removed. Even our daily biological functions produce toxins and byproducts that need to be transported out of the body. For example, when you inhale air (which you need to live) the resulting residue (carbon, nitrogen, and other gases and toxins) need to leave the body (be detoxed) or they will poison you. Your lungs are designed to support this process. Likewise, your skin, lymphatic system, liver, and kidney all provide clean up for your body, taking really bad stuff out! Think of them as your own personal garbage collection company.
One very important piece of garbage that has to get out of your body is free radicals. Free radicals are highly unstable molecules that are missing one electron.
The problem with the unstable free radicals is that they are desperate to replace the missing electron, so they literally fly around your body looking to steal an electron from other cells. When it steals the electron, it creates a new free radical that starts frantically looking around for another cell to attack and steal a free radical. That’s a non-stop domino effect you do NOT want happening your body.
Each free radical can set off a chain reaction that creates millions of free radicals—and the whole process can happen at incredible speeds. Called a free radical cascade, this chain reaction of free radicals rapidly damages your body. It is estimated that the chain reaction can trigger 6.023 x 1021 billion molecules to react per second! 
I mentioned that your body creates free radicals through some biological processes, including breathing. Yes, breathing. This is ok because your body never stops repairing and replacing free radicals; it is designed to handle some, but when you combine those with all free radicals produced by the toxins in our environment and poor nutrition, it is very hard for your body to keep up. When it can’t, your body experiences oxidative stress, the net result of excessive free radical reaction.
Oxidative stress inside your body cause pre-mature aging and decay, similar to metal rusting or a fruit rotting.
Free radicals are unstable molecules that damage or “oxidize” cells throughout the body in a process called oxidative stress. The damage this causes our bodies is similar to the corrosive damage of rust on metals.
Too many free radicals cause corroded cellular membranes, DNA damage, altered biochemical compounds, oxidation and even cell death. There’s a tipping point when all this damage creates premature aging, health conditions and even allows disease to set in: allergies, arthritis, cancer, cataracts, Parkinson’s, etc.
That’s a scary list. So what do you do?
Eat antioxidant-rich foods and superfoods.
“Numerous studies have confirmed the benefits of antioxidants and the role they play in maintaining good health and reducing your risk of heart disease, Parkinson’s, Alzheimer’s, and cancer.” – Dr. Mercola
ANTIOXIDANTS TO THE RESCUE Antioxidants are a group of vitamins, minerals, and other nutrients that fight the oxidation and decay caused by free radicals. How? They literally stop the free radical chain reaction in its tracks by “gifting” an electron and filling the void the free radical is so desperate to fill. That simple exchange transforms the free radical back into a normal cell and stops the chain reaction of electron theft.
Because they neutralize free radical activity that causes premature aging, antioxidants are anti-aging. They prevent cellular damage and keep the development of diseases at bay. (Note: This is one function of antioxidants…they do even more in the body, making them a very important part of a SuperLife diet. For example, antioxidants protect your DNA, which is another way of preventing cancer from developing in your body).
Blueberries score 6,552 on the ORAC scale. While they are one of the more famous antioxidant-rich foods, blueberries are only No. 61 on the list. There are MANY foods you can eat that are antioxidant rich!
Some foods have larger amounts of antioxidants in them than others. The National Institute on Aging in the National Institutes of Health (NIH) designed the Oxygen Radical Absorbance Capacity unit (or ORAC score) to measure how many antioxidants are in foods and supplements. One of my favorite superfoods, a tiny little leaf called moringa, is a huge antioxidant powerhouse! Lab tests for moringa show it is more nutrient, antixodant-rich than all other commonly mentioned antioxidant superfoods including acai berries, cloves, green tea, blueberries, garlic, dark chocolate…ALL OF THEM. To put it in perspective, it’s ORAC score is 157,000, while acai scores 100,000, blueberries score 9,000, and cloves score 7,250 to list a few.
The higher the ORAC score, the more potential a food has for neutralizing free radicals and reducing their damage. For a list of ORAC foods and their values, visit http://www.superfoodly.com/orac-values/.
GET ANTIOXIDANT GREEDYThere are actually several distinct families of antioxidants (network antioxidants, bioflavonoids, anthocyanins and carotenoids are a few) and even these families have more layers of unique antioxidants with distinct roles in your body. So even a food with lower overall levels of antioxidants can offer a unique strain that you need! The easiest way to find a wide variety of antioxidants is to look for brightly colored fresh foods. Carotenoids – the pigmented nutrients that give fruits and vegetables their bright colors – contain antioxidants.
You want to get all the different types of antioxidants in your body because each one has their own distinct role, and you want to get all the different types because they actually all work together to keep you healthy and young. It’s another reason to eat a diet packed full of variety! You don’t want to zero in on one source of antioxidants or one antioxidant-rich food. And you don’t want to aim for only foods with the highest ORAC scores. Variety, variety, variety! In addition to antioxidant-rich fresh foods, you can add antioxidants through teas as well, including green tea. Try my antioxidant-rich pomegranate green tea recipe.
Eating a wide variety of antioxidant-rich fresh foods and vegetables will fight free radicals and prevent aging and disease in your body.
THE LIFE FORCE BONUSMost of the time, a food that is good for one of the life forces is good for all of them. This is due to the interconnectedness that binds all the life forces together. By eating the fresh, brightly colored, antioxidant-rich fruits and vegetables for detoxification, you’ll be supporting all the other life forces, including nutrition, hydration, alkalization, and oxygenation as well.
December 21, 2015
With the New Year coming, I thought it would be the perfect time to confront the subject of fear. Yes, it’s a scary word; and a very useful one too. Most people think that being fearless in life will take them further, but having fear and knowing how to use it can actually catapult you into some serious, mind-blowing action and deep transformation.
I used to do everything I could to avoid my own fear. I would even pretend that I didn’t have it. I shoved it aside and tried not to notice it, even though I sometimes felt it traveling through my veins, up into my throat and out through my ears. It wasn’t until I learned how to become buddies with my fear, and use it as a positive influence that things in my life started to change, for the better, and success was something that was tangible and not just a dream.
Fear Is In Our Nature
Fear is hard wired in us as humans. We needed it back in the caveman days to stay safe from those big ole' dinosaurs. Remember, Land of the Lost? I loved that show. Fear also keeps us from doing stupid things (sometimes) like walking out in the middle of a busy street, or putting our hands in the campfire. Over time, that just becomes common sense, but fear is just the beginning to the feelings that cause actions that can completely stop us dead in our tracks, in many areas of our life.
Fear is something that transforms people. Take my friend Jeremy Yost, he was obese at 365 pounds and lost all hope of ever being healthy or fit. It wasn’t until one day that a very close friend of his asked him if he was afraid of having another man raise his children. This hit Jeremy in the heart. The fear was real. This fear was what he needed to kick his own ass to lose 185 pounds (half of his body weight) and become the healthiest and fittest he’s ever been. He used his fear to motivate himself and drive his desire to be a better man and father.
Fear has a Message
The bottom line is that fear will always be with you, but what you do with the fear is what’s most important. You could let fear paralyze you, or you can befriend it, listen to it, and hear what it has to tell you. There is always a message, and that message can contain wisdom letting you know that something BIG needs to change, as in Jeremy’s case.
Jeremy started to look at his fear by making two lists; why he should get healthy and why he shouldn’t get healthy. The reasons why he should far outweighed the reasons why he shouldn’t. This was incredibly eye opening to him and just what he needed to kick-start him on his path to fitness and health. He took it step-by-step, day-by-day and noticed small improvements along the way and didn’t let the fear take over. He is now incredibly fit, strong, healthy and happy. This is what fear can do for you if you channel it and use it for positive results.
How You Can Use Your Fear
If you are someone who has been letting fear run your life or certain areas of your life, it’s time to take some action.
1. Write down what your fears are – make your own lists like Jeremy did.
2. Ask yourself if these fears are valid and then write down the worst possible outcome for each one.
3. Once you do that, ask yourself if the worst possible outcome will happen and see what the real answer is. The answer is usually No. And if it's yes, write down what you will do then.
4. Now figure out what steps you need to take to keep moving forward. Write those down, post them on a wall, and enroll a friend to support you.
Whenever I feel fear now, I give it a high 5, ask it how it can benefit me in the certain situation and move forward. The same old fears, which most of us have, can become a loud broken record over time. I got tired of my fear. It always said the same thing; Run, Avoid, Hide Run, and avoid some more. I realized it wasn’t serving any good so I kicked that crap to the curb. The way it did serve me was to use it as a motivator; a fuel to my fire if you will, to keep moving forward no matter what.
Fear can help us move forward with desire, passion and motivation. The more you resist, the more it persists! So, take responsibility for your experience and tell fear it can come along for the ride, but it has to sit in the back seat.
‘Twas the night before Christmas
And all through the gym
Santa and his reindeer we’re getting
Just one more workout in.
They decided to give INSANITY MAX:30 a try
Even though they heard Shaun T might make them cry.
With so many cross-jacks, they quickly MAXed out
Dozens of burpees made them want to shout.
Good thing they had their Shakeology in hand
They were fueled for the night, ready to meet holiday demands
With good health on their side, they could get anything done
Even the daunting task of delivering everyone’s fun.
Pick Up These 6 ‘Me’ Habits to Be a Better YouSuccess comes when people turn what they've learned into the daily habits that breed success.
December 22, 2015
Daily habits are the key to success. People have no control over the weather, world politics and similar circumstances. But we control ourselves and our habits, rituals and routines.
All habits can be categorized with the four cornerstones of Me, We, Do and Be. “Me” habits improve our mindsets. “We” habits build relationships. “Do” habits focus on health and money. “Be” habits include goal-setting and time management.
Here are some of the most effective Me habits:
1. Fly straight.People most prize honesty above all other Me habits.
2. Just let it go.Yelling at lousy drivers is a bad idea. Those who just “let it go” tend to be twice as happy and wealthy as those who don’t.
3. Don’t sweat it.In a word-frequency analysis, “worrying too much” ranked No. 1 as the worst Me habit.
4. Read.People who read seven or more books per year are more than 122 percent likelier to be millionaires than those who read three or fewer. Also, those who read inspirational works are up to 14.1 percent happier.
5. Get smart.The lack of an advanced education ranked as the all-time top regret. Those with advanced degrees are far more likely to build wealth. Those with a degree dominate in all categories of income exceeding $50,000 per year.
6. Know yourself.Schedule time for solitude. Those who do are 51.8 percent happier and 92.3 percent likelier to have an advanced college degree.
—Randall Bell, economist, sociologist and author of Rich Habits Rich Life
Be Ware Of The Grinch - He's a Dream Stealer
Now's the time you should hear this. For very good reason! Now, please don't ask why. It's not simply the season. Sooner or later the Grinch will invite you, To give up your life's goal as something you can't do. It could be his head isn't screwed on just right. It could be, perhaps, that his pants are too tight. But I think the most likely reason of all, Is that his heart is too cold and his vision too small. The Grinch is a dream stealer of many disguises. A friend or relation with depressing surprises. Just when you feel that your business is booming, He fills you with thoughts that are glooming and dooming. He whispers about the forthcoming disaster. And about the new plan where you'll get rich much faster. When you say you look forward to earning a million, He'll scoff and retort, "Not one chance in a billion!" With a stock market rising and confidence strong, You'd think he'd get real and start going along. But he howls and he growls with his terrible frown, "Whatever goes up has got to come down!" Sometimes the Grinch is quick to appear. Sometimes he shows up year after year. But whatever your why and no matter who, The dream stealer, Grinch, will start hitting on you. He's the fear deep inside that insists you can't sell. He's the voice that says, "Stop! Things are going too well!" He especially hates Christmas and the spirit of giving. For he selfishly thinks that by getting, you're living. He thinks passionate service is too big a why. And that money's the only incentive to try. But he's missing the point, and hasn't a clue, That every ‘Who’ out in ‘Whoville’ has a dream to come true. Sooner or later all dream stealers find, That they're out in the cold and left far behind. What they could have or might have or should have possessed, Has now passed them by and left them depressed. As you sit by the fire and plan the New Year, Surrounded by family and friends of good cheer, Remember the Grinch, with his feet in the snow, Standing puzzling and puzzling, "How could it be so?" "It came without ribbons! It came without tags!” “It came without packages, boxes or bags!" "Maybe Christmas," he thought, "doesn't come from a store." "Maybe Christmas, perhaps, means a little bit more!" It's a spirit to treasure each day and each night. It's the reason the American dream is still burning bright. It's a mission of hope you can trust and believe. "The more that you give, the more you'll receive!" - See more at: http://www.success.com/article/beware-of-the-grinch-hes-a-dream-stealer?trk_msg=LRJ4SCSNF6T4H05ERPEE9B2TT0&trk_contact=5CC9167LQB73VQM2QLRAU82BC4&utm_source=Listrak&utm_medium=Email&utm_term=http%3a%2f%2fwww.success.com%2farticle%2fbeware-of-the-grinch-hes-a-dream-stealer&utm_campaign=Beware+of+the+Grinch%e2%80%94He%e2%80%99s+a+Dream+Stealer#sthash.2OaEN3nJ.dpuf
Shakeology's Supernutrient Powers
Wouldn’t it be great to have a superhero who had the power to create health? Well, with its Supernutrient powers, Shakeology is that superhero.
Supernutrients are what’s inside superfoods – it’s what makes them so good for you.
Drinking a glass of Supernutrient-rich Shakeology everyday gives your body the nutrition it needs to boost immunity, increase energy, curb cravings, and more.
Every glass of Shakeology contains Supernutrients from around the globe, including:
Train Your Brain
Let’s face it; temptation is all around us during this crazy holiday season. It’s almost too easy to over-indulge in multiple slices of pumpkin pie, skip workouts you know you should be doing and put your health on the back-burner with the idea that you can make yet another New Years resolution to get into the groove come January 1st (10 pounds heavier!)
Your brain just might be doing everything in its power to sabotage your health efforts with all the booze that’s flowing, cookies that are calling, and holiday parties happening. But don’t give up hope just yet and stuff your face with 5 chocolate chip cookies. It is absolutely possible to train your brain to kick these habits! These habits are the little devils that are very well harming your health, and leaving you feeling out of control, especially this time of year.
How Bad Habits Form
“Good” and “Bad” habits are created over time through consistent action. Charles Duhigg, author of The Power of Habit says that all habits start with what he calls, “The Habit Loop.” It’s a 3-part process that consists of a cue (or trigger,) a behavior and a reward. Over time behaviors become automated and the decision-making part of the brain can shut down to focus on other things. Think about things you do on a daily basis that have become second-nature without much thought, like driving your car, brushing your teeth or showering.
This can happen with the food you put in your mouth, and/or your habits, or lack thereof around exercise. If you are in the habit of eating bad food, and you get a reward from it, then it becomes a way of life, until you are ready to change it and start a new behavior in place of it. If you have a habit of scheduling your workouts in the evening, and you find you are too tired and tend to skip them, this becomes hard-wired in your brain.
You must take time to create new habits and take different actions, so that your brain catches on. You need to understand the reward you get from having the bad habits, so that you can shift what you are doing to include a healthier action.
How to Shift Your Bad Habits
One thing I am a huge advocate of when it comes to food and exercise is consistency.
CONSISTENCY IS KEY PEOPLE!
Any action you take consistently over a period of time will become a habit. This is how you retrain your brain.
Look at your current “bad” habits and write them down. Next to each habit, write down the “reward” you are receiving from that habit. There is always a pay off from our habits, even if it’s a not-so-good payoff. I know this sounds crazy, but as humans we often do things habitually that don’t feel good, because we are receiving some sort of satisfaction from it or because it's comfortable in some weird way. Once you understand this, you can start to shift your mindset.
After you have gone through your list of habits, write down a brand spankin’ new one that will support you in being a healthier you. For example, if you are in the habit of mindlessly eating at night while watching TV, a healthier habit to replace that would be to make a cup of tea, or set a commitment to not eat in front of the TV at all. Even small changes can make a huge difference, so figure out baby steps you can take to help you shift the habits that have been haunting you year after year.
See the Change
Yes, I know it all sounds simpler than it is, and we are complex beings with a complex psychology. Just know this, you DO have the power to shift your behavior and it all starts with your awareness around the behavior, knowing what the reward is, and then making a different choice. You are the only one that can choose for you, so commit to the process and see for yourself how your consistent action trains your brain to effortlessly make better choices. Now get busy!
This is a part of Chalene Johnson's podcast Shyness is Rude.
I recommend listening to the whole thing if you think you are "shy". I tend to be shy in social settings and to see shyness in a different perspective I am able to rethink how I am going to present myself in those settings.
" We’re worried about what other people might be saying. We’re worried of what they’re opinion of us might be. We’re worried that we might say the wrong thing. We’re worried that we don’t know what to say. We’re worried that people are looking at our weight, or our teeth, or our hair, or our eyes, or our glasses, or our clothes. And to be honest, people don’t care. Really all they’re noticing is that you seem so awkward.
But the truth is, when we are so worried about what everybody else thinks, we’re being really selfish, right? Because if you think about - if you’re worried about what everybody else is thinking, all they’re thinking is like, “I have to take care of this person.” And it’s kind of a selfish place to be, you know. Rather, what you should do is worry about how you can make other people feel comfortable. Make other people feel comfortable, right? "
TCS | Episode 154 | Shyness is Rude
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.