Meditation 101: learn to calm your mind in 90 seconds. 

Meditation 101: learn to calm your mind in 90 seconds. 

Gaining awareness of your mind and body is crucial to making progress with your health and happiness.

In this era of social media and smartphone notifications, our brains are working overtime from the moment we wake up until we close our eyes at night. Now is your chance to get off the brain drain train!

Practicing meditation and Yoga teach you to be in touch with your body and mind. The greater your level of self-control the better you will perform in workouts, events and everyday life.

In addition to calming our thoughts meditation teaches us how to control our breathing. A major part of getting in shape is teaching your body to breathe better in elevated stress situations.

No matter how busy you are you can find 5-10 minutes per day to do this and you will experience the benefits right away.


Top 10 Ways to Develop Grit (and Get Stuff Done)

Top 10 Ways to Develop Grit (and Get Stuff Done)

Have you ever noticed that some people are always getting stuff done while other’s never seem to accomplish a thing, or that some folks are able to overcome unimaginable odds to reach spectacular heights?

There’s no question that talent or innate ability is a major factor in success, especially in physical endeavors like athletics. Research shows that the biggest factor in whether someone achieves their goals is not innate ability but hard work and persistence.

Success requires the sustained and focused application of talent over time. Psychologists call this grit.

Grit is passion & perseverance for your long-term goals, and that means maintaining effort and interest for years in the face of difficulties, disappointments, and failures.

True grit is the tenacity and resolve to bear down and push even harder when the going gets tough.

How do you develop grit? We’re not one hundred percent sure why some people have it and other people don’t. Psychologists are diligently researching the topic at this very moment because they know that for long-term success, grit is even more important than talent.

But we do know what grit is & having defined it, we can develop it.

Here are the top 10 ways to develop grit.

Write down your goals
Be specific and commit to them 100% by sharing them with others.
Pursue your passion
Be passionate and work on growing your passion. Choosing goals that you truly care about will make a huge difference in your success.
Think long term.
Approach your success like a marathon, not a sprint. Nothing worthwhile ever comes easy.
Chose your goal and stick with it.
Do not be a dabbler. A jack of all trades is a master of none. Learn to master your goals. Commit to your goal and see it out to the end.
Embrace personal responsibility
Believe that you can always get better. The alternative is to believe you are a victim who is helpless to the whims of the universe. Don’t be a victim. There is always a way to get what you want. Want to lose weight? You can start restricting carbs on alternate days and improve your portion control.
Expect obstacles & don’t get discouraged by them.
Understand that all setbacks are temporary and you can get through, or go around them. When the going gets tough, get mentally tougher and renew your effort. Everything in life is 10% what happens to you and 90% how you react to it. Do you get down on yourself when something doesn’t go your way, or do you have the grit to turn obstacles into opportunities?
Get comfortable being uncomfortable.
Learn to live just outside your comfort zone. Being comfortable is a trap and is the enemy of progress. Never act foolishly and cause injury to yourself but be aware that if you aren’t pushing yourself outside your comfort zone on a regular basis you are standing still.
Develop an attitude of gratitude.
Don’t make complaining about things a personal hobby or outlet. It isn’t making you feel any better. Have you ever met a person who constantly bitches and is also successful and happy? If something is troubling you think, how can you change your reaction to it. If you can’t change it or your reaction to it, let it go.
Surround yourself with other people who have grit
 The more people you have around you who are on the same mission the more success you will have.
Be willing to make sacrifices and work hard, every day for a long time.
Embrace the process and the results will follow.

This post came out of a conversation with my friend Jim Hopgood follow him on facebook.

6 Stoic Rituals That Will Make You Happy

6 Stoic Rituals That Will Make You Happy

Events Don’t Upset You. Beliefs Do.

The Stoics are saying there are no good or bad events, there’s only perception.
You get dumped by someone you’re totally in love with. Feel sad? God, yes. The world is going to end.


Okay, same scenario, but afterwards you find out that person was actually a psychopath who killed their last three partners. Feel sad you got dumped? No, you’re thrilled.


So clearly “getting dumped” isn’t the important factor here. What changed? Nothing but your beliefs.
Source: 6 Stoic Rituals That Will Make You Happy

For most people, the biggest obstacle to getting results from their diet and physical fitness program isn’t the physical part, but the mental part.

If you are riding an emotional rollercoaster of highs and lows and your outlook changes from hour to hour it is extremely difficult to establish a routine and stick to it long enough to experience the benefits (weight loss, increased energy, increased strength, better sleeping patterns).

Do we exercise to relieve stress and help us feel happier, yes? Can feeling happier benefit our exercise and weight loss? Absolutely! Training yourself mentally is every bit as important as training yourself physically.

Remember life is 1% what happens to you and 99% how you react to it.


Exercise: It’s Medicine For the Mind

Exercise: It’s Medicine For the Mind

…. Dr. Charles Hillman from the University of Illinois at Champaign-Urbana states, one of the biggest takeaways from this research is that schools should recognize the mental benefits of exercise for students and reorganize their daily schedules to give students more physical activity breaks.

That’s right folks, not only does exercise develop specific parts of your body, it also develops specific parts of your brain!

Feeling low on energy? Brain function not quite what you want it to be? Get out go for a walk, do some yoga, lift some weights, try some high-intensity interval training. Take your kids with you, it’s good for them too!

Source: Exercise: It’s Medicine For the Mind