Fitness, Nutrition, Personal Development

6 Things Healthy People Do Every Morning

healthy morning

No matter your season of life, or the season of the year, it seems we are all VERY busy. We are so busy that one of the first things we sacrifice from our crammed schedule is self-care. We all know it’s important to take care of ourselves, but there is a lot of noise out there about what is really necessary to optimize our health. While there is certainly no cookie-cutter solution for everyone, below are six healthy habits that will set you up for success on your healthy living journey. Try incorporating them into your morning routine to make the rest of the day feel less chaotic.

  1. THEY EAT VEGGIES AT BREAKFAST

If you take time to eat breakfast (and you should), are you eating what you need to really feed your machine? I promise you can do better than toast or bowl of cereal. Aim for a balanced breakfast that includes protein, fiber, fat and a variety of colors from real food to keep you satisfied and prevent mid-morning cravings. I love knowing that my breakfast is jam packed with super healthy real food ingredients to jump start my day. Try these simple Spinach Egg Cups for a grab-and-go option.

2. THEY HYDRATE

Since your body gets dehydrated overnight, drinking water when you first wake up is a great idea. And proper hydration is crucial for glowing skin and maintaining healthy muscles and joints. I like to add lemon to my first big glass of water to wake up my digestive system. Fill up your water bottle for the day and plan to refill it a few times during the day. There are too many benefits to being well hydrated to list here, but suffice it to say that you need to drink lots of water.

3. THEY SWEAT IN THE MORNING

If you are like me, there are way too many easy excuses to skip exercising after work. Many people find they’re most successful with exercising if it happens before heading to the office. I love getting my workout done at home in the morning with the help of the greatest library of workout videos available streamed to any enabled device. Most take only 30 minutes to do and require little or no equipment. If home workouts, the local gym, or going for a run in the morning isn’t for you, find another way to get moving in the early hours of the day. That could mean parking farther away, taking the stairs or exercising at your desk. Just 15 minutes of moderate-to-intense activity daily can help you reach your healthy living goals.

4. THEY MAKE A GAME PLAN FOR DINNER

Not only is meal prepping a huge time saver but it also ensures you always have a healthy option on hand. Before leaving the house in the morning, make a game plan for dinner by defrosting proteins or using a slow cooker to do the work for you. It’s also helpful to find a recipe and write down your shopping list so you can pre-order your groceries (we love the Kroger ClickList) or swing by to pick them up on your way home. My go-to healthy eating resource, 90/10 Nutrition, offers a meal planning service and integrated shopping list app that makes it easy to plan your trip to the grocery store.

5. THEY TIME BLOCK THEIR DAY

Whether it’s emails or social media, there are plenty of distractions that can be obstacles to getting everything done. That’s why time blocking is a great tool. Review your top to-dos, and set aside a specific amount of time for completing them. Make sure your health priorities (such as a midday workout or meal-prepping) are in the plan, too. Schedule your morning routine like you do any other important appointment.

6. THEY REST

It’s important to ensure you’re getting enough sleep, but remember to account for the time required for your morning routine. Include a few minutes to relax I love to take some quite time to journal my prayers. Don’t feel guilty for taking a few minutes to enjoy your coffee, read the news, mediate or take a walk. Set yourself up for success by allowing for some rest time every morning.

Fortitude, Personal Development

Failing Forward

failing forward

I like to read books. I read to learn much more often than I read for an entertaining story. Sometimes I get through a book that really speaks to me. Failing Forward is impactful to say the least. I highly recommend it for your personal development regardless of age, career, personality, etc. You can benefit from the encouragement in this book. However, if you aren’t likely to read the book, maybe you can read my notes on it here along with some personal commentary from my experience.

First let me just say that fear of failing is a big deal for me. I’ve struggled with it my entire life. I was the kid that was so afraid to try something new because I didn’t want to fail at it. I sure wasn’t going to let anyone see me fail if I could help it. I would first study, watch, analyze the thing, play my moves over and over in my head until I was certain that I could do it and do it well. If not, I would practice in secret until I got it down, then reveal to all that I could do it as if it were no big deal. I captured the story about learning to ride a bike in a short video HERE. Kinda funny.

The issue didn’t disappear over time just because I supposedly grew up. In fact the mindset of fear and aversion to failure just grew deeper and more difficult to overcome in some instances. I’m certain that my fear to risk has stunted my career and limited my potential as a leader. But not all is lost my friends! This old dog is still learning, still working on me so I can be my best for those people who count on me the most. If you can relate, keep reading and I hope you find some inspiration and encouragement to fail forward.

The following is taken directly from Maxwell’s book. It’s a summary of my favorite lines. 203 pages reduced to one short list. You’re welcome.

15 Steps to Failing Forward

  1. Realize there is one major difference between average people and achieving people. The difference is their perception of and response to failure. No matter how difficult your problems, the key to overcoming them is not changing your circumstances, it’s changing yourself. Changing yourself is a process that starts with a desire to be teachable.Three-feet-from-gold
  2. Learn a new definition of failure. “Many of life’s failures are people who did not realize how close they were to success when they gave up.” – Thomas Edison  Regard failure as the price you pay for progress.
  3. Remove the “you” from failure. James Allen – “A man is literally what he thinks, his character being the complete sum of all his thought.” People who don’t give up keep trying because they don’t base their self-worth on their  performance. Take responsibility for your failures, but don’t take them personally.
  4. Take action and reduce your fear. Don’t wait for motivation to magically inspire you to act. Just do it. Exercise, eat right, love sacrificially, kick a bad habit, whatever the thing is, DO IT without motivation and then it happens. Your motivation comes AFTER you do the thing and makes it easier for you to keep on doing it. act into feelingYou are more likely to act yourself into feeling than feeling yourself into action. So act! DO whatever it is that you know you should do.
  5. Change your response to failure by accepting responsibility. If you always do what you’ve always done, then you’ll always get what you’ve always gotten. “Ninety percent of all those who fail are not actually defeated. They simply quit.” – Paul J. Meyer “It is easy to dodge our responsibilities, but we cannot dodge the consequences of our responsibilities.” – Sire Josiah Stamp
  6. Don’t let failure from outside get inside you. Failure and success is an inside job. conquer2The battleground is between your ears. If you want to achieve, you have to win the war in your thinking first. “Handicaps can only disable us if we let them. This is true not only of physical challenges, but mental and emotional as well…I believe real and lasting limitations are created in our minds, not our bodies.” – Roger Crawford.
  7. Say good-bye to yesterday. You will not be able to be your best today until you say good-bye to yesterday. Today may be your day to turn the hurts of your past into a breakthrough for the future. Don’t allow anything from your personal history to keep holding you hostage.
  8. Change yourself, and your world changes. If you are not happy with your job, your family situation, or life, look at what you can change in yourself before trying to alter your circumstances.  “The circumstances of life, the events of life, and the people around me do not make me the way I am, but reveal the way I am.” – Sam Peoples Jr.
  9. Get over yourself and start giving yourself. A major cause of negative thinking and poor mental health is self-absorption. Generous people are rarely mentally ill. If you tend to take yourself too seriously, give yourself and others a break. Recognize that laughter breeds resilience.
  10. Find the benefit in every bad experience. trust_the_processWe tend to overestimate the event and underestimate the process. Every fulfilled dream occurred because of dedication to a process. To achieve your dreams you must embrace adversity and make failure a regular part of your life. If you’re not failing you’re probably not really moving forward. Journaling is good for this.
  11. If at first you do succeed, try something harder. Risk must be evaluated not by the fear in generates in you or the probability of success, but in the value of the goal.
  12. Learn from a bad experience and make it a good experience. Ben Franklin – “The things which hurt, instruct.” Your attitude toward failure determines your altitude after failure. When a person has the right mind set, every obstacle introduces him to himself. “Learning is defined by a change in behavior. You haven’t learned a thing until you take action and use it.” – Don Shula
  13. Work on the weakness that weakens you. Take a sober self-assessment. Real success lies in experiencing fear or aversion and acting in spite of it.

Top 10 Ways People Get in Their Own Way

Poor People Skills Learn how to get along with other people. Period.

A Negative Attitude Learn to make the best of any  situation.

A Bad Fit Sometimes a case of mismatched abilities, interests, personality, or values can be a major contributor to chronic failure.

Lack of Focus People lacking focus are not too busy, but have priorities out of whack.

A Weak Commitment The last time you failed, did you stop trying because you failed, or did you fail because your stopped trying?

An Unwillingness to Change If you resist change, you’re really resisting success. Learn flexibility, or learn to like living with your failures.

A Shortcut Mind-Set If  you continually give in to your moods or impulses, then you need to change your approach to doing things. Set standards for yourself that require accountability. Suffering a consequence for not following through helps you stay on track.

Relying on Talent Alone Adding a strong work ethic to talent is like pouring gasoline on a fire. It’s explosive!

A Response to Poor Information “Expect only 5% of an intelligence report to be accurate. The trick of a good commander is to isolate the 5%.” – General Douglas MacArthur.

No Goals Many people don’t have goals because they haven’t allowed themselves to dream. No dream= no desire. If that describes you, then you must look deep within yourself to determine WHY you are on this planet. Once you know that, you’ll know what to shoot for.

14. Understand there is not much difference between failure and success. Having a sense of purpose is the fuel that powers persistence in the midst of adversity. “Ninety-nine percent of failures come from people who have the habit of making excuses.” – George Washington Carver

15. Get up, get over it, and get going. It’s what you do after you get back up that counts. Nothing of value is achieved without taking risks. Winning usually follows losing.

  • Finalize your Goal
  • Order your plans.
  • Risk failing by taking action
  • Welcome mistakes
  • Advance based on your character
  • Reevaluate your progress continually
  • Develop new strategies to succeed

You made it! You read this far because this subject struck a chord with you. Or maybe because you are determined to not read the whole book, but wanted to get the high points. Either way, mission accomplished.

faith, Family, Fortitude, Personal Development

How to Stop Worrying

worry

I recently woke up inspired to write the following journal entry. I hope it encourages and challenges you as it does me.

Worry says, “God is not big enough.” This is a terrible accusation for the Ultimate Creator of the universe who holds all things in this mighty hand. There is a pride and selfishness in worry that we don’t recognize. When we worry, we assume the burden only for ourselves. No one, not even God, can help us. “I must bear it all alone,” is the message we tell ourselves. Boo-hiss!

You, O Lord have saved us from our sins. Your promises are certain, you never fail. You tell us to cast our cares upon you, to take your light & easy yoke upon us, to trust you in everything, because you love us even more than we could love ourselves.

conquer2

When we worry, it should send a signal to our hearts that there is something to surrender to the Lord. The work of surrender should be our task – not the enduring or solving the thing we worry about. The surrender is the real work though. We must conquer our mind which wars against surrender and favors of our natural carnal survival instinct.

To be clear, surrender is not “giving up.” Not even close. I think of it more like a transfer of burden from me to God. Don’t we all want some help with our burdens?

worry 2

Worry is often an unreasonable fear, in my opinion. Fear of the unknown, fear of the future. Remember being a kid when your parents made you try something new? It was scary at first, but since you trust them, you eventually go for it. Inevitably, it turns out great. So much fun, so much easier, so good, so tasty, etc. As parents we do the same for our kids too. We want the best for them. We want them to experience all that is good and enjoyable in the world. So why do we not trust God to do even more for us? Have we forgotten that God is our Heavenly Father and we are his beloved children?

Also, have you noticed how many times we worry over things that NEVER happen? We worry about the “what ifs” and we come up with some crazy ones, don’t we? Well, stop it. God wants the best for us and he actually knows the future. We should trust God and surrender our worry to his capable hands. #preachingtomyself

The antidote to worry is trust. Trust is only as good as the object for which the trust is placed. We have a choice to make in the face of our worry. Will we choose to trust ourselves and our lousy capacity to predict the future, or will we trust in God who knows everything and is in control of everything?

I understand that trusting in God is not easy. Denying ourselves is the opposite of our human nature. I often wrestle with surrendering to God. I’m convinced that my way is better. After I fall on my face, I realize that God’s way is always best. It might be hard to deny myself and trust God, but it is always best. Honestly, it is such a great relief to leave the “worrisome things” to God. It’s the best stress reliever.

FAST FORWARD 2 WEEKS

God has a funny way of making these type of life lessons come to life in real time for me. As I’m preparing this article, I get tested with some pretty stressful work situations. Instead of practicing what I’m writing about, I revert to my old nature and experience high stress with all its symptoms – exhaustion, irritability, upset stomach, loss of appetite and stress eating at the same time (yeah, that really happens to me), anger, depression, etc. Yuck. After a few days, I calmed down enough to realize what I was doing and made a mental adjustment. I transferred my burden to the Lord. Just as he promises, everything changed in my outlook. The circumstances haven’t changed, but my attitude and mindset did. Praise the Lord! The chains of the stress are gone and I am free to be my very best through the circumstances. #workinprogress #underconstruction

For some of you, these concepts about God may seem foreign or even offensive to you. You may have ways to cope with your worries that don’t involve God, and would say I’m weak or crazy. Maybe so. But I’m willing to bet that someday your way will not work, and whenever your Jedi mind trick or destructive behavior you try leaves you still looking for answers, remember this: The truth is that God loves you more than you could ever know, and His great desire is for you to know Him and experience all the freedom, peace, and good that comes with a personal relationship with God. I would love to talk with you about how you can enjoy freedom from worry through a personal relationship with the God of the universe.

     “Humble yourselves, therefore, under God’s mighty hand, that he may lift you up in due          time. Cast all your anxiety on him because he cares for you.” – 1 Peter 5:6-7

Fitness

Performance Enhancers You Need Now

People everywhere are looking for an edge. We’ve heard stories of the illegal performance enhancing drugs athletes have taken to get ahead of their competition. Doping scandals in cycling, steroids in baseball and football, and all kinds of crazy stuff in bodybuilding are what most of us think about when we hear the term “performance enhancers.”

You don’t have to be an elite athlete to be tempted by performance enhancement though. Have you seen the ads for magic potions you can take to boost your energy, stay alert longer, improve mental clarity? These products are marketed to you and me – regular people who feel exhausted and just want to keep up with the demands on our time and energy, let alone excel at our roles of spouse, parent, worker, weekend warrior, etc.

infuses-red-bull-with-5-hour-energy

If you are like me, you aren’t likely going for illegal substances to keep sharp, but maybe you’ve been tempted to pop a pill or take some elixir to gain the edge you desire.

Well, I have some good news weary friend! We don’t need illegal substances, controlled substances, or so called energy potions to help us through our busy days. We can be our best by incorporating a few simple disciplines into our daily life.

all-natural-y13w7x

Sleep

We need to rest. 7-8 hours of sleep per night is recommended. You are laughing because that hasn’t happened for you in a long time. But why not? I challenge you to review your schedule and see where you can change your routine to get the rest you need. Chances are, you don’t need to watch that late game, movie, or TV drama. If you are just vegging in the evenings, I suggest cutting that short and going to bed. I wrote earlier about HOW TO SLEEP, and if you are looking for some rest for your weary soul, I covered that topic HERE.  Bottom line is that if you want to be sharp, you need to rest. Schedule it in your day like any other important appointment.

Water

I’m willing to bet you don’t drink enough water. Most of us don’t. There is a simple way to know if you are well hydrated. Look at the color of your urine. The more clear it is, the more hydrated you are. Being hydrated wards off common headaches, grumpiness, and a long list of physical ailments that keep you from being your best. Proper hydration = better performance.

Exercise

“I don’t have time to exercise!” Baloney. You don’t have time to SKIP exercise. Regular vigorous exercise is so good for you. It’s a natural mood booster, gives mental alertness & clarity, and actually energizes you for the day. Morning or mid-day exercises will help you power through your work day like nothing else. Besides, what good can you be in your most important roles at home and work if your body is a wreck and you are sick all the time? Take care of your body, and it will take care of you – and enhance your performance.

Balanced Diet

“Ugh. You had to mention food.” Yep. Food is fuel and your body is a finely tuned MACHINE. The fastest way to get physical results in your shape is through proper nutrition. Contrary to popular belief, you don’t need to follow the latest fad diet or starve yourself or spend a fortune on fancy produce to eat healthy. What you need is to eat reasonable portion sizes, more veggies, less cake and beer, and you will be shocked at how much better you feel. When you feel great, performance is enhanced – naturally.

BB Performance

OK, so there is this one thing. Sometimes we could use a quality supplement to our healthy lifestyle. I found the Beachbody Performance line to be just that. With real food all natural ingredients, these supplements taste great and help my body perform optimally.

IMG_2033

Personal Development/ Journaling

You’ve got to feed your mind and soul as well as your body. Taking time daily to read and reflect on something positive and encouraging (hmmm, the Team Quadzilla blog…) will go a long way to keeping you sharp and performing your best. The inputs to our mind dramatically impact our mood and attitude.  I find great encouragement in journaling. It doesn’t sound very manly, but let me tell you it is super healthy. If you want to leave a positive legacy for the next generation, I encourage you to journal your thoughts, prayers, fears, dreams, and happenings in your life. Those who come behind you might be encouraged by your writing. Journaling also helps to clear your head, reflect, and focus your mind for the day. It’s an exercise worth doing daily.

So there you have it. Nothing earth shattering here, but that’s kinda the point. Healthy living is not supposed to be complicated. We still need to actually DO these things though. Start with one and move on from there. You want to be your best and many others are counting on you as well. Maybe these simple reminders will inspire you to make a change today.

Fortitude

Change Is Messy

change is messy

WATCH THE VIDEO

I know what’s happening right now. You do, too.

We’re already 3 months into the year and the dreams and promises (aka “Resolutions”) we made to ourselves are all but forgotten in our rear view mirror. We become discouraged because it’s really hard to change. Life happens. Circumstances are out of our control. It stinks, but many of us are just done. We’ve given up.

Listen, whatever habit you want to change or behavior you want to adopt, we’ve got to remember that change is messy. We’re going to fall down, scrape our knee, get dirty, fail. It’s always up to us what we will do about the messiness of change. Regardless of life circumstances or the obstacles in the way, WE must DECIDE:

-to take a long term view of things

-to get back up when we fall

-to NEVER quit

-to embrace the mess

-to own our choices and mistakes

So if you’re falling off those 6 a.m. workouts or slipping up on that hour a day you wanted to set aside for working on your dream/ goal/ promise, guess what?

WATCH THE VIDEO