Category Archives: Fitness

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A Great Way to Start Your Day

A 7 Step Morning Routine

 

coffee at sunrise

How do you start your morning? Do you have a morning routine?

You will find that your days will go better if you start with a morning routine. To get a better start to your day set up a morning routine before you head off to work. This may mean having to get up a little earlier. Getting up before everyone else gets up will enable you to have some solitude in the morning.

Here is a sample 7 Step Morning Routine:

  1. Have a cup of coffee or your favorite morning beverage pray and reflect
  2. Reflect on what you are grateful. Record it on a list or in a journal
  3. Decide what charitable acts or acts of kindness you can do for someone today
  4. Plan out your day
  5. Write a handwritten note or two to friends
  6. Workout  (If you never exercise start with short walk in the morning)
  7. Shower and have breakfast

Develop your own morning routine. Write it down and stick with it for 60 days.

Share this with a friend. Live life intentionally!

Be Great!

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How To Put More Simplicity In To Your Life

7 Ways to Simplify Your Life

 

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We all have a lot of stuff. We have so much stuff that there is over 2.35 billion square feet of self storage units in the United States. We have closets full of clothes we have not worn for years. We have multiple email accounts with hundreds or even thousands of emails. We have desks that have stacks of stuff on them. We have multiple calendars filled with appointments. Here are 7 ways to simplify all of this.

7 Ways to Simplify your Life

    1. Clean Your Closet
      • Schedule a Saturday morning to clean your closet
      • Take all the clothes and shoes you have not worn in the last year and give them away to one of your favorite charities
    2. Clean Your Email
      • Set up an offline folder for your unread email
        • Set rules for email to go to an offline folder automatically.
      • Reduce the number of emails you get in a day by unsubscribing as you receive solicitation emails
      • Delete your trash
      • Take action on email
        • Read and take action when you read the email
        • Move unwanted emails to trash
        • Move emails you want to keep to your offline folder for unread email or to Evernote to read later
    3. Clean Your Desk
      • Keep your desktop clean
      • Focus on one thing at a time
      • Purchase a simple organization system. A tray or box for working on, need to delegate, need to file and need to shred.
    4. Clean Out Your Cell Phone
      • Delete all the apps you have not used in the last 60 days
    5. Get Rid of Your Storage Unit
      • Sell everything you don’t need or give it to charity
      • Bring everything else home and save yourself the storage cost
    6. Evernote
    7. Calendar
      • Use a  calendar system
      • Use separate work and home calendars if that works better for you
      • Schedule fun things in to your calendar

Be Great!

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How to Create a Plan for Your Life

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Do you have a plan for your life? Is it in electronic or print form?

I teach a plan for life using of the 6 f’s: Faith, Family, Fitness, Finances, Friends and Fun. I am going to give you a format that you can use to put a plan together for your life.

There are two distinct paths I have watched people take over the years. The first path is to build your life around your career/business and the other path is to build your career/business around your life.

The first path, building your life around your career/business, usually leads to a bad ending. It often leads to burnout, health issues, a drinking or drug problem and often unfortunately divorce. This is avoidable if you choose the path of building your career/business around your life. I am going to show you how.

The first thing to do is consider how you would like to be remembered for by your wife, kids, friends and family. Make a list of what is most important to you and how you would like your wife and kids remember you.

What is the main thing that you are striving to be remembered for in your life? Write your life purpose statement from this.

Now take each of the 6 categories (Faith, Family, Fitness, Finances, Friends and Fun) and put a number on each of these based on the importance to you in your life, with 1 being highest and 6 being lowest. This is your values hierarchy.

Take each of the 6 categories using the format provided and put them in the order you choose. The next thing to do is to take each individual category and write down what this category would look like to you in a “perfect” world. Do this for all 6 categories. Here is a working document.

Now take your first category and write all the activities on a daily, weekly, monthly or annual basis that are needed to reach your vision statement in that category. Do this for all your categories. Here is a sample for a family category.

Many people like to take the 6 F’s and break them down into subcategories. For example on the family account many people like to breakdown into categories like Marriage, Children or Grandchildren and Relatives. You can create activities for each of the subcategories if you choose to make your plan for life like this.

This is your plan so you can make it any way that you want.  A plan for life is not something you can do in an hour or two. This is something that you need to schedule a whole day to go someplace offsite like a park, a lake or a place you like to think. It is also a great document to share with your spouse since you are living life together.

This is one of the most important documents that you can ever put together. Some of your life plan is in concrete, but much of it is in sand and changes as you go through different stages in your life. You want to review this document and make changes on a quarterly basis.

Pick a day every week to read your Plan for Your Life. Put it in your calendar to make sure it happens.

Be Great!

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How to Improve 6 Areas of Your Life in 2015

Finishing the Year Strong

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We just completing the first half of 2015.  This is a great time to do a mid year review.
The first step is to review each category of the 6 F’s.
Rate each category on a scale of 1 – 10 with 10 being the highest.
  1. Faith
  2. Family
  3. Fitness
  4. Finances
  5. Fun
  6. Friends
How are you doing? What areas did you have the highest scores? What areas are you out of balance?
Now focus on 3 – 5 things you want to improve the second half of the year.  What are the 2 -3 categories you want to improve? What activities do you need to change or do more of to improve? What resources do you need?  By when or what date do you need to have the activities completed? Write down the improvements and review them daily for the next two weeks. Change any activity that needs tweaked to help you get to where you want to be. Review this weekly through the rest of the year measuring your progress and adjusting the activities to help you get the score you want to attain in each of the 2 – 3 categories you have chosen to improve.
In the upcoming weeks I will cover building a plan to live life more intentionally and a program for your spiritual life.

Be Great!

“Stop actually thinking about winning and losing and instead focus on those daily activities that cause success.” –Nick Saban

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7 Ideas to Curb Your Appetite

Almonds

 

Have you ever wondered what to do when you get hungry and you are between meals? What do you do to control your appetite? Here are some simple ideas to help you.

7  Ideas to Curb Your Appetite

1. Eat a handful of almonds.  Almonds influence the production of hormones involved in the hunger-satiety cycle.  They give you a feeling of fullness. They are also considered by many to be a superfood.

2. Drink Cold Water. Drink 2 glasses of cold water. You will benefit from hydrating and flushing your body and it will make you feel full. Some times when you feel hungry you are actually dehydrated.

3. Eat a spoonful of peanut butter or almond butter.  Peanut butter and almond butter are chock full of healthy monounsaturated fat.  These fats will tend to make you feel full. Make sure to use a natural peanut butter.

4. Try putting butter in your coffee. The best butter to use is natural grass fed butter like Kerrygold butter.   You can also add coconut oil. Use a hand held blender to blend the 3 together in a separate large cup. Pour the mix in to a coffee cup and to get a little bit more of a health benefit sprinkle ceylon cinnamon on top. This coffee will keep you feeling full for several hours.

5. Eat dark chocolate. Make sure it is high quality dark chocolate. Dark chocolate is full of antioxidants. A couple of bits will take your sweet tooth away too.

6. Eat slices of avocado.  Avocados are also very high in monounsaturated fat and have many other health benefits.

7. Eat a hard boiled egg. Eggs are high in protein. Studies have shown that eggs can help control hunger for 24 hours.

Try these ideas when you get hungry between meals. You will find that they will curb your hunger and help you to eat less between meals.

Be Great!

“Live your dream, and wear your passion.” – Holstee Manifesto

“Time is the most precious gift we have.”