Empowerment
Staying on Track

How to Recharge

We all need time to recharge and reconnect with ourselves. We all need time to energize ourselves so that we can keep going after the things we want. Here are some tips to successfully recharge:
Take Strategic Breaks
So many of us try and push through the work we are doing and end up feel exhausted. Take small planned breaks throughout your work day and you will feel more energized when you’re finished.
Meditate
Learning to calm your mind is one of the best ways to feel fully recharged. Even if it is just for 5-10 minutes a day, take time to quiet your mind and connect with the present moment.
Have Friend Time
If we are drowning ourselves in work, it is hard to feel energized. Make time for friends and family so that you can have time not thinking about all of the things you need to do. Go and have fun!
Learn Something New 
If you feel yourself stuck in a pattern of never being able to recharge, try taking up something new. It can be a sport, an art, or something that is outside of your daily routine. This will allow you to forget about the stuff that drains you and focus on your new found passion.
Time to Yourself
We all need it. Some more than others but everyone needs a little time to themselves. Take some time throughout the week to connect with yourself and reflect. Try it for a week and you will see the impact it will have.
Everyone has experienced feeling drained. Many times, it is hard to get out of it. If you implement these strategies, you will find yourself feeling recharged and ready to take on the day!
Staying on Track

Become a Magnet of Positivity

How do some people manage to say so positive all the time? How do some people face adversity with a smile and happily blaze through it? These are both questions that we have all had. With that being said, here are some of the top ways to become a positivity magnet:
Like Attracts Like
What you consistently think is what you will become. Your thoughts will create your reality. You want to have a more positive life? Start with conditioning yourself to have more positive thoughts.
The Habit of Positivity
Positivity, like most other things, is a habit. You are what you repeatedly do. Practice regular acts of positivity throughout your day so that you can become more and more effortless with being positive.
 
It’s Contagious
Have you ever been around someone that was so happy it was almost contagious? That’s because it is. Happiness and positivity are actually contagious and can directly affect the people around you. Surround yourself with positive people and you will see yourself becoming instantly more positive.
The Ripple Effect
The more positive you become, the better things get. It’s just the truth. You will see positivity ripple to the people around you, your relationships, your health, and even your career. Positivity really does have the best side effects!
Use these tools to become overall a more positive individual. Every single part of your life will shift for the better. You will grow professionally, your energy will double, and you will attract amazing people into your life. Make positivity a priority and change your life today.
Staying on Track

How to Stay on Track

Have you ever had a hard time staying on track with the goals you set out to achieve? I’m sure that diet you started is harder than you anticipated or the finance plan is a little more complex than you had hoped. We all get taken off course, here are some of the most effective ways to get back on track:
Make a Plan
For the most part, when we are feeling off track, it is because we don’t have a clear plan of action. Create a in depth plan for what you want to do and stick to it! Get in the habit of following a plan and you will see results in no time.
 
Celebrate Your Wins
When setting out to achieve a goal, we often times forget to celebrate our victories. No matter how small, take time to celebrate how far you have come and the accomplishments you have been able to create.
Take a Break
Working hard is great and a necessary part of any goal, but when we don’t take breaks, we tend to burn out. You will double your productivity if you train yourself to take small breaks throughout your day to recharge. Take a breather, I promise you will get more done.
Set Milestones
Some goals you have may seem next to impossible to complete. A great way to keep consistent is to set milestones for your progression. When you break down a one year goal into 6 milestones, it becomes a lot more clear on how to get there.
We will all experience times where we feel like we have strayed away from our intended path. Put these strategies into play so when it does happen you can just take a deep breath and get re-aligned with where you’re going.
Excellence

How To Excel at Anything

Whether it’s learning to play an instrument, or taking up a creative art, progress is based on a fundamental principals that can be universally applied. To truly excel, we must put into practice certain strategies that will allow us to grow at our peak potential.
Practice Makes Permanent 
People tend to say that ‘practice makes perfect’ but really, practice makes permanent. Whatever you do repeatedly will ultimately become a habit. Engage in proper practice so that you can progress, not just get good at staying in the same place.
Get a Coach
No matter what you are trying to get better at, THE best strategy is to get someone who has already been where you want to go and have them train you. They have the experience that you can’t learn from a book on how to get better and will help you cut your learning curve in half.
Consistency Over Intensity
Many people think that one over the top workout is going to get them fit when really, it won’t. Consistency is so much more important than intensity when it comes to growing a new skill. Commit a set amount of time every single day to the thing you are strive to get better. Implement it into your daily life and you will notice results almost instantly!
Grow in Groups
If you want to get good at something, it is a must that you surround yourself with people that are also along the same path. Surround yourself with both people that are on your same level to bounce ideas off of, as well as people that are better than you that will help to raise you up.
Enjoy The Process
If you don’t enjoy the learning process, you will never stay with it until mastery. Learn to love the parts of the journey that are hard and appreciate the progress you have made so far. Reward yourself at the milestones you set and make sure to keep your eye on the vision how where you want this to go.
No matter who you are, I believe there is tremendous value in taking up a new sport, art, hobby, or anything that is new to you. Take it one day at a time, enjoy the journey, and you will reach excellence in your area of choice in no time.
Happy

Pursuit of Happiness

It’s the one thing that everyone strives to obtain. Everyone wants to experience happiness but what really makes us happy? That’s the thing, it’s different for everyone. But there are some commonalities that apply to everyone. Here are the top 5:
Progress
To be happy, we must feel that we are progressing in some area of our lives. If you feel yourself being in a slump, find an area of your life where you can grow and act on it. Take a fitness class, read a book, or do something that will move you forward.
Environment
Your environment is everything. To be truly happy, you have to surround yourself with an environment that will promote good feelings. Join groups, go to events, and constantly put yourself out there to be able to surround yourself with great energy.
Perspective
When we are feeling a lack of joy, a lot of times it is because we feel there is a lack of something in our lives. When we appreciate all of the amazing things we have, it changes our perspective from one of expectation to one of appreciation.
Gratitude
It is impossible to have a feeling of lack when in a state of gratitude. It is impossible to feel fearful, angry, or any other negative emotion when being grateful. Get in the habit of practicing gratitude every morning so that you can start your day off on the right foot.
Purpose 
Having nothing to move towards is one of the biggest reasons for lack of motivation. Having a purpose helps to drive you towards achieving the things you want. Happiness is rooted in progress and the key to progress is having a purpose. Get a strong enough why and go after it.
Happiness isn’t a science, it’s an art. Implement these 5 strategies to instantly feel more energized and joyful today!
Energy

Having More Energy

Have you ever wondered how some people show up on Monday full of energy? How some people seem to be ‘on’ all the time? It’s no secret. There are strategies you can put into practice that will take your energy to the next level. Here are a few:
Get 7-8 Hours Every Night
Sleep is arguably the most important factor in having energy for the following day. Ideally, you want to aim between 7-8 hours a night consistently. That being said, everyone is different and has different needs so do what works best for you.
Get Out of Bed… NOW!
The one thing that will drain your energy in the morning is staying in bed after initially waking up. Put your alarm clock across the room so you are forced to stand up and start your day. Get up and get moving!
Move Your Body
Exercise is the easiest way to start feeling more energized right away. Make sure that your activity levels aren’t too high because this can result in fatigue. A quick jog or walk in the morning will do the trick!
Get Around High Energy
You become the sum of the environment you are in. If you get around high energy people, places, or events, you will become high energy. Schedule out time to go to the gym, hang out with motivated people, or join a meet-up group so that you can keep your level of energy consistent.
Take a Stretch Break
If you feel yourself powering down but have only conquered half the day, stand up and get a quick 5 minute stretch. By doing this, you can oxygenate your body and get ready to crush the rest of the day!
We could all use more energy. More energy to use with our family, our friends, and with the things that matter most to us. Use these easy strategies to get a daily energy boost so you can fully enjoy the things that matter most.
Confidence

Building Unshakable Confidence

Do you ever wonder why some people are ‘naturally’ gifted with confidence? How do some people carry themselves with such charm and make it look so easy? Many people will say they’re born with it but I would disagree. Confidence is a skill that can be mastered. Here’s How:
The Power of a Smile
A smile is the most common trait of those with magnetic confidence. It pulls people in, allows them to trust you, and make them more attracted to who you are. People that have unshakable confidence are usually have a good time. They are laughing, smiling, and enjoying the world around them which allows them to be more confident in themselves.
Don’t Stop Growing
Confidence is synonymous with certainty. Certainty comes from gaining knowledge on a given subject. If you want to become more confident, dive deep into learning all you can about it to gain a natural confidence over it. Once you know master something so well, the confidence will naturally come to you.
The Posture of Confidence
Confidence can be seen from across the room. If someone that has unshakable confidence walks into a room, most people in the room can tell. This is because of the physiology of confidence. You want to make sure you are looking up, your shoulders are back, your chest is up, and your entire body is open. Not only will other people see you as most confident, you will start to feel more confident too!
Embrace Your Differences 
You have a gift. No one can write the way you write. No one can speak the way you speak. You are truly one of a kind. The most confident people in the world are the ones who embrace their differences and use them to their advantages. Embrace the things that make you unique and step into who you authentically are. That creates real confidence.
Surround Yourself With Confident People
Who you surround yourself with is who you will become. If you want to become more confident, you must surround yourself with confident people. Proximity means everything when it comes to developing a new skill. Get around people that have the confidence you want to embody and learn everything.
Confidence is not something you’re born with. It is a skill you can master. Put these tools into play every single day and watch as you step into embracing who you are and unlocking your unshakable confidence.
Morning Mastery

5 Ways to Brighten Your Morning

The morning is a critical time to positively set up the rest of your day. What you do in the morning dictates how your day will go. The following are some of the best ways to power through your morning and set up your day for success:
Put Your Alarm Out of Arms Reach
When you wake up in the morning, it is important to make sure you stand up right away. Don’t let your body trick you into hitting the snooze and going back to bed. Put your alarm or phone across the room so you are forced to stand up and start the day.
Drink Water Right Away
Drinking a cold glass of water in the morning has been proven to boost your metabolism. It also is a effective method to oxygenate your body and help you feel more awake and alert. Trying having a cup or bottle of water at your bedside so that it is the first thing you do.
Move Your Body
One of the best ways to start your morning off right is by exercising. When we move our bodies, we send oxygen to our entire system, making us feel more awake, alert, and ready to win the day. even if it’s just 10 or 20 minutes, do something that will engage you physically.
Vision For The Day
Many times, we don’t feel energized throughout the day simply because we don’t have a plan. Having a certain vision for how we want the day to go helps us gain clarity on how to get there. Have a vision for the day ahead and make a plan on how to make that vision a reality.
Gratitude
It is physically impossible to feel fearful, angry, or frustrated when in a state of gratitude. Starting off your morning with gratitude is one of the best ways to make sure that the day ahead will be great. Practice Gratitude and your mornings will drastically change for the better.
Practice these things daily to get the ultimate jump on your day. Get up right away, drink water, move your body, have a vision, and step into a place of gratitude so that you can start your day in the right way.
Stress

Overcoming Stress

We all have times where we feel stressed. It’s our bodies natural response to certain situations. It’s normal but also very dangerous. Stress has a major impact on both the physical and emotional health of a person. Here are some ways to combat stress and become more relaxed:
 
Meaning Changes Everything
Nothing in life has a mean aside from the meaning you give it. A lot of times the situation isn’t as stressful as we think, we have just given it a stressful meaning. Change your perspective on the situation and focus on the good.
Exercise Daily
One of the best ways to destress is to move your body. When we exercise, the body releases feel-good chemicals called endorphins which make us feel amazing. Want to instantly feel better? Go workout!
Eat Healthy 
Toxicity in the body creates tension. Tension creates stress. The more healthy food you eat, the more relaxed your body will be. Eating live foods will cause your system to function at an optimal level, allowing your body to fully relax.
Take Breaks
Breaks are a great way to refresh your mind and keep you relaxed. When taking breaks, do something that engages your mind. Something that you’re interested in or passionate about, so that you can feel even more refreshed after getting back to work.
Focus on Steady Progress
Making progress is the key to our happiness. Make small, achievable goals so that you can get little spikes of dopamine throughout the week and replace the stress with joy.
Gratitude Cures All
It is physically impossible to be grateful and stressed simultaneously. You cannot experience fear, anger, or hate when in a state of gratitude. Create a gratitude journal and write 3 things every morning and every night so that you can experience more happiness.
These are all easy tools that you can apply today to experience less stress and more happiness – less tension and more joy.
Productivity

How to Boost Your Productivity

Have you ever felt like your day just needed a few more hours? Like you ran out of time but still had a lot more to do? Install these productivity hacks into your daily life to be able to take back control of your day.
Have a Morning Ritual
What you do in the morning sets up the rest of your day. Set a consistent wake up time, drink water, meditate, journal, or do anything that will relax and focus your mind for the day to come.
Commute Time
It doesn’t matter whether you are driving 20 minutes or 2 hours a day for work. Use that time to feed your mind, listen to audio books, or do something that you can cross off of your list for that day.
Have a Checklist
A lot of times we get overwhelmed with all of the things we have to get done because it feels like a never ending list. Once you map out a list of all of the important things you need to get done, completing your to-do’s seems a lot more doable.
Take Breaks
This may seem counter intuitive in terms of getting all of your items done, but taking a break and starting fresh is one of the quickest ways to become more focused, gain more energy, and crush your list of tasks!
Set a Schedule
Having a structured day is one of the easiest ways to get more done and to feel more productive. Map out your day into hourly blocks so that you can keep track of all of the things you need to get done.
We all want more time. More time to spend with our family, our friends, and doing the things that make us happy. By putting these practices into play, you’ll be able to have more time to do the things that are important to you.
Failure

How Failure is Your Biggest Asset

Failure is a part of life. It’s what helps us to learn from our mistakes and become better from them. Failure often has a negative association attached to it. But what if failure was actually your biggest asset? Don’t believe me? Here’s how:
Opportunity to Grow
Every setback you face is an opportunity to learn something new. It is a chance to grow past the failures you face and become better from them. Every time you fail, look for what there is to learn and how you can grow from it.
Builds Resiliency 
The road to success has many failures along the way. Pushing through each and every one of them creates a resiliency to keep moving forward. It creates momentum and makes you truly unshakable.
Challenge Creates Change
If it doesn’t challenge you, it won’t change you. If you want to transform any area of your life, you have to be willing and even enthusiastic about failure. Face the challenges that life throws at you to create change within yourself.
Success Will Feel Better
If you were given everything you ever wanted tomorrow, you may be temporarily happy, but it wouldn’t last. Part of what makes success feel so great is the hard work you put into it. Fail enthusiastically and keep striving so that success will feel even more incredible.
You Will Be Happier
For us to be happy, we need to feel like we are progressing in some area of our lives. When we fail and keep going, we are in a constant state of progression. No matter how many times you fall, if you constantly keep moving forward, you will feel happier.
We all want more out of life. We all want to achieve the dreams we’ve had for so long. We all want to grow. To do all of these things, we must fail. It’s not a option for success, it’s a mandatory requirement. Fail forward, take the leap of faith, and know that it will all work out in your favour if you just keep going.
Healthy

Say Goodbye to Getting Sick!

Are there some days that you feel under the weather? Do you catch a cold every so often? Are you part of the group that is affected by ‘flu season’? If you are then this article is for you.
Eat Live Foods
Ideally you want to aim for your plate being 70% greens. Eat avocado, spinach, broccoli and other alkaline, water rich foods. Incorporate things such as fruits, nuts and seeds as well to have a balanced source of protein, carbs, and fats.
Reduce Alchohol 
Alchohol creates acidity in the body, which then lowers your bodies defences against illness. You don’t need to eliminate it, (unless you are currently ill) just reduce your current intake level to a minimum. A glass of wine or two on the weekend won’t hurt!
The Drink of Life
Ditch the sugary juice, fizzling pop, and energy drinks and replace them with water. Since the majority of our bodies are made up of water, we need a significant amount to stay hydrated and healthy. For a healthy adult, aim for half your bodyweight in ounces.
Move Your Body
Exercise is one of the best ways to keep your body in top health. Illness cannot exist in someone that is consistently engaging their body physically. For at least 20 minutes a day, find a way to move your body and get the blood flowing throughout your system.
Stay Consistent
Healthy living isn’t a ’10 day challenge’, it’s a lifestyle. It’s a decision to want to feel better every single day. Commit to adopting great nutritional and physical habits into your daily routine so that you can see some real results.
Whether you’re currently ill or you consider yourself healthy, these strategies can benefit anyone who is looking to take their health to the next level. Apply one or apply them all to feel amazing, heal your body, and upgrade your health.
Excitment

How to Experience Excitement Every Day

Relationships are the currency of life. They get us through tough times, make great times enjoyable, and are the glue that holds us all together. Without them, we would not be able to lead truly fulfilling lives. But how do we make more meaningful connections? Here are a few ways:
Go Deep
So many relationships never surpass the surface level conversations that so many of us are accustomed to. If you want to connect on a deeper level, ditch the small talk and go deep. Have more conversations about life and what is important to the other person so you can get to know them on a deeper level.
Get Curious
curiosity is the one thing that creates connected relationships that last. Get curious about what they like, what they’re passionate about, what there favourite food is, and anything else that is important to them. This allows you to get to know them on a much deeper level resulting in a much more meaningful relationship.
Find True Common Ground
All people are drastically different. But odds are that there are a few places where you can find common ground with the other person. Find common interests, hobbies, passions, or anything that can make you more relatable. Commonality builds rapport, and rapport leads to lasting relationships.
Be the Champion of Everyone’s Story
Everyone loves the person that supports everyone around them. Go to your friends event that means a lot to them, get excited about their new idea, support them in their new fitness goals, and be their biggest fan in whatever they do.
Give Give Give
Relationships are not a place to take, they are a place to give. Give your time, give your energy, and give your presence so that you’re their physically and emotionally there for whatever they need. When you give without expecting to receive, you receive more than you can ever imagine.
We all strive to have more meaningful connections with the people around us. Relationships are what make life worth while. Practice these few principles to take your relationships to the next level and to live a truly fulfilled life.
relationships

Create More Meaningful Relationships

Relationships are the currency of life. They get us through tough times, make great times enjoyable, and are the glue that holds us all together. Without them, we would not be able to lead truly fulfilling lives. But how do we make more meaningful connections? Here are a few ways:
Go Deep
So many relationships never surpass the surface level conversations that so many of us are accustomed to. If you want to connect on a deeper level, ditch the small talk and go deep. Have more conversations about life and what is important to the other person so you can get to know them on a deeper level.
Get Curious
curiosity is the one thing that creates connected relationships that last. Get curious about what they like, what they’re passionate about, what there favourite food is, and anything else that is important to them. This allows you to get to know them on a much deeper level resulting in a much more meaningful relationship.
Find True Common Ground
All people are drastically different. But odds are that there are a few places where you can find common ground with the other person. Find common interests, hobbies, passions, or anything that can make you more relatable. Commonality builds rapport, and rapport leads to lasting relationships.
Be the Champion of Everyone’s Story
Everyone loves the person that supports everyone around them. Go to your friends event that means a lot to them, get excited about their new idea, support them in their new fitness goals, and be their biggest fan in whatever they do.
Give Give Give
Relationships are not a place to take, they are a place to give. Give your time, give your energy, and give your presence so that you’re their physically and emotionally there for whatever they need. When you give without expecting to receive, you receive more than you can ever imagine.
We all strive to have more meaningful connections with the people around us. Relationships are what make life worth while. Practice these few principles to take your relationships to the next level and to live a truly fulfilled life.
Rebounder

Why Bounce on a Rebounder? 

Studies have shown that jumping on a rebounder (mini-trampoline) can have multiple health benefits and can be a great start to your day. Get the blood circulating, wake up your metabolism, and set your day up to win – let’s get jumping! 
 The following are some of the other amazing benefits of rebounding:
 
– Increases the capacity for breathing
– Circulates oxygen throughout the body
– Normalizes blood pressure
– Encourages the production of red blood cells
– Supports the circulation of your lymphatic system
– Stimulates and speeds up metabolism
– Enhances digestion
– Sharpens ability to learn and retain information
– Helps with sleep and relaxation
– Great for skeletal system and increasing bone mass
– More than twice as effective as running without the extra stress on the ankles and knees
– Increases endurance on a cellular level
– Helps improve balance by stimulating the vestibule in the middle ear
– Increases muscle tone and density
– Energizes entire body
– Relaxes and focuses the mind
On top of all of these amazing benefits, it’s easy to get started! All you need to do is purchase a rebounder and start jumping for 15 minutes or more a day. Start at your own pace and only do as much as you feel your body can support. It is recommended to do it in the morning so that you have an abundance of energy to have a great day!
Ps. If you want to take your rebounding to another level, use your jump time to think of 5 to 10 things you’re grateful for. This will put you in a state where fear nor doubt can exist and will make your jump time fly by! 
2017

New Year, New Me… Right?

The New Year is a time where people set out to crush their goals and achieve what they’ve always wanted. But the sad truth is that 92% of people that set out to achieve their New Years Resolutions fail to achieve them. How do we become the 8% of people who succeed in their 2017 goals? Here’s how:
Failure is Your Friend
Just because you missed one day of working out or one morning of waking up early, that doesn’t mean your New Years Resolution is a failure. Failure is a necessary part in the achievement of any goal. Embrace failure and keep pushing forward through the setbacks.
Expand Your Vision
Many people see the short term gain of their New Years goal instead of the long term result. When we focus on instant gratification, it often leads to procrastination and frustration. Set your sights on your long term vision and get inspired by the big picture.
Build a Team 
Who you surround yourself with is who you will become. Build a team of people that will not only support you in your goals, but will also push you to get back on track. Having a group of people that holds you to a high standard of accountability is one of the key pieces of achievement.
Take Consistent Small Actions
Rome wasn’t built in a day. Neither was any substantial amount of success. Great things take time. Great things also take small consistent actions done over an extended period of time. Daily actions done with enough consistency will build momentum and will drive you towards your goals.
Celebrate Every Win
Celebrating your wins, no matter how small, builds the momentum you need to breakthrough. When we celebrate our victories, we get a little boost of dopamine (the ‘feel good’ chemical) and tell our brains that we are on the right track.
Enjoy The Journey
To experience lasting achievement, we must learn to enjoy the journey. At times, people forget to focus on what they can enjoy and eventually lose momentum. Look for the things you can enjoy and focus on all of the things you can appreciate about your journey.
Realize that whatever you wish to achieve in 2017 is within reach. Everything you want is out there for you to take, all it takes is action. Push forward towards the things that you want and don’t settle by being a part of the 92%. Be a part of the 8% who don’t make quitting an option and make success the only option.  
Purpose

Finding Your Purpose

We were all put on this earth for something greater. We are all meant to do something with the time we were given. We all have a purpose that must be pursued with abandon. We all have something that will push us to be great. Once we find it, our life takes on a whole new meaning. How do we find it? Here are a few ways to get you started: 
 
Take More Action
No matter what it is, keep taking steps forward. To find what you were made to do, you need to experience what you don’t like. Don’t over think it, just keep going. This will help you figure out what you don’t like as well as what you’re truly passionate about.
Start With The End In Mind
A goal cannot be achieved without the vision of its completion. Reverse engineer what you want and visualize the end result. By doing this, you gain major clarity on where you want to go and what has to happen for you to get there.
Question Yourself
Many times, we forget to ask ourselves what we really want. We are stuck going through the motions and rarely ask ourselves why. Make it a habit to question the things that you’re doing and ask yourself “are these actions really helping me get to where I want to go?”
Do Something Different
When we fall into a certain pattern, a lot of times we tend to forget why we are doing it in the first place. When you feel like you don’t know where to go, refocus and try to do something different. This gets you out of your head and allows you to remember what’s important.
Everyone was put on this earth for a reason. It’s time to define what that reason is for you. It’s time to realize your purpose and go all in on it. It’s time to live your life to its full potential.
Magic Moments

How to Capture Magic Moments

How do we capture the most beautiful moments of our life?
Both pictures and video are great ways to capture moments, and with smartphones nowadays, most people do both. There is however a third option many people do not engage in, and it may be the most powerful!
Journaling is the art of capturing a moment on a page. Some people journal about what happened during their day, both good and bad. Journaling about your magic moments is all about the best things that happened to you. You can do it daily, or at a minimum weekly.
Capturing all of your magic moments at the end of your week on a Sunday night can really brighten up your week and get your ready for the coming week. Capturing magic moments will direct your focus to all the good that happened in your week, and cause you to feel great! It’s a really simple yet powerful practice to induce gratitude.
At the end of the year in December, one of the best gifts you can give yourself is to go through your year of magic moments, and choose the top 20 and make them your year magic moments. It would be pretty difficult to try and remember them all off the top of your head, but by capturing them weekly, it’s a breeze that takes less than 10 minutes, and you have an incredible page of the best things during your year. We hope you will adopt this, and we would love to hear about some of your magic moments!
Sleep

How to Get The Best Sleep of Your Life

‘Just 5 more minutes.’ We are all guilty of using this or a variation of this in regards to waking up. We all have had nights where we can’t fall asleep or mornings where waking up was the last thing on our mind. Sleep is one of the most important factors of leading a healthy lifestyle. That being said, let’s look at some ways to take our sleep from ‘okay’ to AMAZING!
Set a Schedule
As far as great sleep goes, consistency is key. Ideally, you want to be waking up and going to bed at the same times every day. This allows your body to adapt to certain times and makes it easier to go to bed and wake up at the times you’ve set for yourself.
The Dark is Your Friend
Even the slightest bit of light filtering in from outside can affect the quality of your sleep and your ability to fall asleep. Do yourself a favour and buy yourself black out curtains. Sleeping in full darkness allows you to fall asleep a lot faster and stay asleep throughout the night.
Technology Free
This one is critical. The light that comes off phone screens can actually stop melatonin production in the body – an essential part of your bodies recovery process. Make sure to be technology free for at least 1 hour before going to bed. By doing this, the brain tells the body that it is ready to go to bed and will allow for proper recovery during sleep.
Caffeine Only in The A.M
If you’re going to have some form of caffeine, make sure it is before noon. Having caffeine in the evening will not allow your body to power down into a relaxing state. Make it a point to only drink water in the evening to get your body and mind ready to fall into a deep sleep.
Alarm Out of Reach
It’s simple, you can’t hit snooze if you can’t reach your alarm clock. Whether it’s your phone, or an actual alarm, put it on the other side of the room. This will make you get up first thing and start to oxygenate your whole body. Movement is one of the fastest ways to wake yourself up in the morning.
Move Your Body
Exercise in the morning is one of the most effective ways to wake you up both physically and mentally. But even if you’re working out in the evening, exercise has been proven to relax both the mind and the body. Studies have been done that show people that work out on a regular basis experience overall better sleep. So get out there and get active!
Morning Ritual 
Another major key to have great sleep is having a great morning routine. Whether it’s working out, reading, going for a walk, or even having a cold shower, do something in the morning that is going to get you out of the sleep state into one that engages your mind, your body, or both.
Eat Light at Night
Going to sleep on a full stomach can make it hard on your body to shift from being alert to being relaxed. Make sure you eat a light dinner so that you are able to properly digest before heading to bed. This will not only help you sleep better, it can promote weight loss too!
Sleep is one of the most essential parts of leading a healthy lifestyle. It will not only make you feel better physically, it will also make you feel mentally and emotionally stronger. It’s easy – get great sleep to cultivate a great life!
Dealing with Disaster

How to Triumph Over Disaster

There will always be times that do not go as planned. There will always be situations that knock you down. True strength comes from standing in front of adversity and boldly moving forward. Here are some ways to overcome and triumph over disaster.
What Can YOU Do? 
When something terrible happens, we tend to blame external circumstances out of our control. Shift your focus to what you CAN change, who you CAN affect and how you need to show up to impact the situation in a positive way.
Look Again 
Nothing has a meaning aside the meaning you give it. Change the story of what it means, look at it from a different perspective, and find the great meaning. As Wayne Dyer famously said, “when we change the way we look at things, the things we look at change”
Ask Better Questions
The way you feel is largely determined by your focus. And your focus is directed by questions. Ask yourself questions that will give you better answers. Instead of ‘why did this happen to me?’ ask ‘what can this teach me moving forward?’ Better questions allow you to give situations better meanings.
Live in the NOW
So much of human suffering comes from focusing on the past or focusing on the future. The only thing that matters is what is happening right now. This moment is the only thing that you can affect. Make the decision to get present and focus on where you are now and what you need to do to move past it.
Attitude of Gratitude
Fear cannot exist when you are in a state of gratitude. It allows you to be fully engaged with the present moment and forget about everything that might be going wrong. When disaster strikes, put yourself in a state of gratitude to eliminate the worry and connect with what’s really important.
Power of Love
The power of love is the antidote to fear, it is the medicine of hate, it is the cure for war, and it is the one thing that can overpower any negative feeling and change it to one of abundance. Disaster will happen, but with love we can overcome it.
Disaster will happen – it’s inevitable. that is something we can’t change. But what we CAN change is ourselves. We have to power to change our perspective, live in the moment and come from a place of love so we can change the story to one of positivity and power. 
Motivation

How to Get Yourself Feeling Motivated

We all have found ourselves caught in a slump. Low times that we thought we would never get out of. Maybe you’re in one right now, or maybe you want to prepare yourself for the ones in the future. Regardless of where you are, the following are some strategies you can use for getting yourself out of a slump and getting re-energized.
Acknowledge it
Realize that no one is perfect and that we all have problems. The first step in getting over a slump is acknowledging it so you can define the steps you need to take to get out of it. Accept that it’s there and decide how to move forward from it.
Don’t be so Hard on Yourself 
A lot of times we beat ourselves up over the struggles that we face. This is the quickest way to feel unmotivated about what we are doing. Realize that there are no failures in life, only opportunities to learn and to grow from.
Exercise
Moving your body gets your blood pumping and oxygen flowing through your entire body. Exercise is the quickest way to raise your energy level. Whenever you’re feeling down, go for a walk, go on a run, lift weights, or do something that engages your whole body and you will instantly be put in a high energy state.
Do Something Different 
If you do what you have always done, you’re going to get what you’ve always gotten. For things to change, we have to change. Change your approach, try something new, get a different perspective, and always make an effort to look at things a little differently.
Feed Your Mind
You can’t solve a problem with the same level of thinking used to create it. Change your thoughts, change your mood. Read a book, attend a conference, speak with a mentor, or do something that will engage your mind in a different way. This will help you find a new way to feel motivated.
Surround Yourself With Great People
Getting yourself around motivated people will help you get out of your head and into the actions you need to take. Surround yourself with people that have high energy, that are motivated, and that will support you in your goals. You become who you surround yourself with, so make sure they are people that lift you up.
Get Grateful
When you are in a state of Gratitude, fear cannot exist. If you are ever feeling unmotivated, down, or disconnected from what you are doing, get into a state of gratitude. It is the quickest way to to get out of a low energy state and into a high energy state.
We all have had experiences where we felt down. We all have had times where we didn’t feel motivated to move forward. But it is what we do in those moments that define the results we get in life. Use these tools to get re-energized and to get you back on track with what you want to accomplish. 
Public Speaking

Become an AMAZING Public Speaker

Public speaking is something that a lot of people fear; sometimes even more than death! But it is such an important tool that people forget to practice. Learning how to be a great public speaker can raise your confidence and have people be naturally drawn to you. The following are just a few tips that you can use to take your speaking skills to the next level!

1.) BREATHE
This is something that a lot of people forget when they get in front of a group to speak. Always remember to Breathe. This makes you seem more relaxed while at the same time making you slow down (a lot of people have a tendency to speak fast to ‘get it over with’)
2.) Focus on Your Audience
The main reason people get nervous in front of an audience is because they are focusing on themselves. The quickest way to crush the nerves is by fully focusing on your audience. If you are constantly thinking about them, you have no time to think about how you’re doing.
3.) Tell Stories 
Stories connect you with your audience. Telling stories is the #1 way to engage any audience you’re speaking to. Tell funny, sad, emotional, or intense stories so that you can have your audience on the edge of their seats.
4.) They Want to Get to Know YOU
People want you to get personal. Tell a personal story that shows people into your life. To really connect with an audience, people have to get to know you. And the quickest way to do that is to let them in through a personal story.
5.) Have Fun!
When the speaker is having a great time, odds are the audience is also having a good time. Laugh at your own jokes, smile to the people watching, and have fun with it! The most memorable speakers are the ones that are able to have fun on stage.
6.) Use Your Body
The way you use your body accounts for 55% of your communication. That being said, move around the stage, use your gestures, use various facial expressions, and use your body to showcase the stories you tell. Make it fun, make it engaging, and get into it!
Learning to become a powerful speaker is one of the best ways to improve your confidence, relationships, and overall communication skills. Apply these tools to your next presentation or even when you’re with someone 1-on-1 to take your speaking and communication skills to the next level. 
Confidence

How to Gain More Confidence

Few people are as confident as they would ultimately like to be. Even if you don’t feel like confidence is your strong suit, there are certain things that you can do to improve. Confidence is a skill like any other and to make it stronger, you must practice it.
1.) Let go of the Small Stuff
Many times people get caught up in focusing on the little things that don’t really matter. This tends to overwhelm you and gets you distracted from what is really important. Let go of the little things and let yourself get inspired by the big picture.
2.) Begin With the End in Mind
So many people get caught up in the process and forget about the purpose. Stop getting caught up in the motions of what you’re doing day to day and get aligned with the purpose of your actions. Have a vision of where you want to go and let that fuel your confidence.
3.) Focus on What you CAN Control
A lack of confidence is directly related to a lack of control. If you focus on what you can’t control, you will be in a constant state of fear. Confidence comes when you focus on what you can control and take action towards changing it for the better.
4.) Focus on Other People 
Whether you are speaking in front of a group of people or just trying to have the courage to talk to someone, focusing on yourself will keep you from being fully confident. Let go of what other’s may think of you and focus on what they need.
5.) Eliminate Your Comfort Zone
Confidence is a skill of growth. To become more confident, you need to constantly grow. Always push yourself to do the things you fear so that you can learn to be comfortable with being uncomfortable.
6.) Surround Yourself With Confident People
You become who you surround yourself with. If you want to become more confident, surround yourself with confident people. Confidence is something that is contagious so make sure to surround yourself with it as much as possible.
7.) Just be Yourself
People are naturally drawn to those that are able to be who they truly are – it is the ultimate sign of confidence. Being yourself is the best way to show the people around you that you are confident in the person that you are.
Confidence comes from what you are willing to do. It is a skill like anything else and it needs to be developed. Put these tools into action so that you can become more confident and inspire others to do the same.
Friends

The Power of Peer Group

We all have different friend groups that we flow in and out of. Friends from work, life long friends and even neighbors all play a major role in who you become – so make sure you choose wisely. Here are some of the benefits of picking a great friend group:
Keep You on Track
Great friends will hold you to your word. If you say you are going to lose weight, be ready for them to constantly check in with you. They hold you to the standards that you set for yourself. A great peer group is one of the best resources for achieving any goal.
Different Perspectives
When you are dealing with a situation, sometimes it’s great to get a second, third, or even forth opinion on how to handle it. A great friend group will always be there for you, no matter what. They are the greatest support system you could ever have.
Your Biggest Influence
The people you surround ourselves with affect every aspect of your life. The friends you pick are critical in the development and growth. They can either influence you to do good or bad so make sure you pick friends that are going to lift you up.
They Are Good For Your Health
For the most part, good friends are going to want what is best for you. If you desire a healthier lifestyle, they will support you through it every step of the way. And if you influence them to take on the healthy lifestyle too, the transition will be seamless.
They Help Us Grow
Without growth, there is no life. Good friends push you to constantly be better than you were before. At times, they believe in you more than you believe in yourself. They help you see what you’re not seeing and guide you through those times where you’ve felt lost.
They Are Always There 
Whether they are in the same city or in a different country, great friends are always there for you when you need them. If you are going through a hard time, you can always count on them to lift your spirits and support you through it all.
Having a great friend group will make life much more enjoyable. They push us to be better, hold us accountable, and help us through everything life throws our way. Great friends are hard to find, but once we do, our lives will never be the same again.  
Creativity

How to Tap Into Creativity

Doodle/ Abstract Draw 
It sounds crazy, I know, but studies show that doodling will actually improve your mental focus and open your mind to new ideas. Stuck in a creative rut? Doodle away!
Do Something You Have Never Done Before
It’s easy to fall into the same old pattern. Creativity is at an all time high when we are experiencing something new for the first time. Take up a new sport, join some sort of class, or do something you aren’t used to doing.
Environment is Everything
There is something to be said about where you are working, exercising, hanging out, and relaxing. There are places that can inspire you to work and other places that put you to sleep. Make sure you create an environment that supports creativity.
Don’t be Afraid to Fail
Failure is a necessary piece of creativity. Failure actually promotes creativity because it forces you to find another way. Every failure you have is just an opportunity to get creative and find another way to make it happen.
Move Your Body
Whether it’s taking a walk from your desk or going to the gym to get a workout in, physical exercise stimulates the brain and allows you to think more clearly and freely. Make sure you take at least 20 minutes a day to move and engage your body.
Surround Yourself With Creative People
You are who you surround yourself with. Make sure to surround yourself with people that regularly practice their creativity. If you have a hard time finding others that are creative, join a class such as art, pottery, improv, poetry, or anything that will get you in the space with creative people.
These are all easy and fun ways to tap into your creative side and let your imagination take control. In the world we live in, creativity is an extremely valuable tool for personal growth and overall happiness – make sure you use it! 
Leadership

How To Be A Great Leader

In today’s society, people are looking for people to lead. They are looking for people who are willing to step up and be an example of how to live. The world is dying for people that have the courage to lead themselves so they can impact the world around them.
The following are some ways that you can become a leader that inspires others to action:
Get Clear
Clarity = Power. All great leaders get clear about what they want. There is nothing more compelling than someone who knows exactly what they want. Clarity creates confidence, and confidence gives people certainty you can lead them.
Have a Vision
For people to buy into who you are and what you’re about, you need to give them insight on what you’re vision is. A vision inspires and attracts people to be a part of something bigger than themselves.
Authenticity
People are looking for leaders who are comfortable showing who they are. Stepping into who you are at your core has tremendous power. Be open, be vulnerable, and be fully transparent with the world around you.
Confidence
Confidence gives people certainty that you will take their ideas and make the right decision. People are naturally drawn to someone who is confident because it’s contagious – It inspires them to bring out more confidence in themselves.
Listen
Take time to listen to the thoughts, feelings, and ideas of the group. A great leader is someone who takes everyones point of view into consideration and makes everyone feel like they are a part of the vision.
When you implement these tools, you will find that stepping in as the leader of a group or a team will come naturally. The world needs people that are willing to take the bold step into the role of leadership. The world is waiting for you to step up and create an impact – it’s time to lead.
Focus

How To Stay Focused

To get more done in your day to day life, you have to have more focus. Focus allows you to get clear on what you need to do and how you need to do it.
Minimize Multitasking
When our focus is on multiple different tasks, we don’t allow ourselves to get really present with what we are doing. When working on something, put all of your energy towards that one thing so you can regain your focus.
Meditate
Slowing down your mind can actually get you refocused on the things you want to accomplish. If you are feeling overwhelmed and are having a hard time focusing, try meditating for 5-10 minutes to get clear on the things that need to get done.
Make a To-Do List
Having multiple things to do during the day can have your focus going all over the place. Make a list of the things you need to do and put them in order of priority. This will give you clarity on what you need to do and how to be the most effective while doing it.
Exercise
Fitness isn’t only good for our body, it’s good for our brain too. When we exercise, our level of alertness goes through the roof and we are able to focus at a higher level.
Take Breaks
Over working plays a big role in a lack of focus. When you are feeling overwhelmed, take a break, breathe deep, and get reconnected with what you need to get done. Clarity = focus.
Incorporate these 5 practices into your daily routine and you will soon find that your focus will go to the next level. Focus comes from clarity and clarity comes from implementing these habits into your every day life. Get clear, take a deep breathe, and take control of your focus.
green tea

The Amazing Benefits of Tea

Tea is known for its great flavour and healing aroma, but what are the real benefits of incorporating tea into your everyday lifestyle? Here are just a few of the amazing benefits of tea:
Great For Your Heart
Drinking tea has shown signs of greatly reducing the chance of heart attack and stroke. Aside from helping prevent various diseases, it also improves the cardiovascular system and overall heart health.
Tea Has Less Caffeine Than Coffee
Some teas such as green tea have reduced levels of caffeine which takes away a large part of the negative effects but still gives you the boost you need to win the day.
Promotes Weight Loss
Tea has been shown to boost your metabolism which keeps your body burning fat instead of storing it. It can also curb your cravings so you won’t be as eager to head to the sugar cabinet.
Helps With Digestion
Tea can aid in the digestion of foods and and the proper absorption of nutrients in the body. It can also calm nausea, headaches, and other small discomforts that may come up.
Get Into Great Shape
Tea can actually boost exercise endurance. The antioxidants found in green tea boost your bodies ability to turn fat into fuel, which creates more muscular endurance.
It Makes Strong Bones
Not only does tea work wonders on the heart and your entire cardiovascular system, it also makes for strong bones. Scientists have found that drinking tea regularly improves bone mineral density and bone strength.
Improve Your Brain
Tea has been shown to help increase focus and alertness. It also helps keep the parts of the brain responsible for memory and learning in great shape.
The Ultimate Relaxation
Whether you are feeling stressed, overworked, or just need a break, a warm tea will instantly calm you down and relive the tenseness you may have in your body. Next time you’re feeling like you need something to relax, sit back, grab a tea, and enjoy!
Improve your body, relax your mind, and take your health to the next level with incorporating tea into your daily routine. The results will blow you away!
Good Posture

The Power of Good Posture

The way you carry yourself can not only affect you physically, but emotionally as well. Poor posture is directly related to stress, anger, and even depression. Having good posture will increase the good emotions you feel, as well as strengthen the overall structure of your body.

Energy Boost
Your level of energy is directly related to your physiology. When you have a strong posture, you will instantly feel more energized. Most people ‘feel lazy’ because they are in a physiology of laziness. Shift your posture to one of power and you will start to feel more energized and powerful. Ditch the coffee in the morning – just start standing tall and strong!
Reduce Back Pain
Good posture is one of the biggest remedies for back pain. When you slouch, you put tremendous amounts of stress on your spine and neck. To strengthen these areas, you must practice good posture. The more you do it, the stronger you will become!
Raise Your Confidence – Look & Feel GREAT! 
When you are standing or sitting upright, you look taller, slimmer, and more confident to the people around you. Aside from how you look to others, having an upright posture actually makes you feel more confident and certain of yourself.
Lose Weight
Wait what? Yes, it’s true. It is found that having a good posture can burn up to 350 calories more throughout the day because you are putting less tension on your whole body, allowing everything to flow better.
Build a Strong Core
When you get into the habit of having an upright posture, your core muscles are constantly being engaged. As time goes on, it will actually become easier to maintain good posture because your core will be stronger. Over time, you will feel more centred, balanced, and will even find yourself having a flatter stomach.
Reduce Stress
Stress has a physiology linked to it. When you feel stress, you are usually tense and slouched. Just by changing your physiology to one of good posture, you can actually reduce the level of negative emotions and raise the level of calm you feel. Good posture = Less stress
Enhance Productivity 
When you are sitting upright, you instantly feel more focused, present, and ready to take on the tasks at hand. This is because when you have good posture, you take in as much as 30% more air as opposed to when you are slouched. This means that when you slouch, it’s significantly harder to keep your energy levels high to get things done.
If you want to physically feel better, experience better emotions, and strengthen your body, good posture should be the first thing you commit to. Stand tall, stand strong, and keep your head up.
habits

The Power of Habits

 
Habits are one of the most important concepts to understand and master. They dictate what we do and how we feel on a daily basis. They are one of the most impactful factors in the direction your life will take. If you can understand how to build and break habits – you are able to take your life to the next level.
Habits Create Your Identity
You are what you consistently do. Building good habits is the fastest way to becoming the best version of yourself. Start to build habits that are aligned with who you wish to become so that you can condition the ‘new you’ every single day.
Become More Productive
Productivity is built on using time in the most efficient way possible. When you are not thinking about some of the tasks you have to complete because they are automatic, (habits) you are able to get more done in a shorter period of time. Plain and simple, Habits = Productivity.
Achieve Your Goals Faster
Whether you want to lose weight, wake up early, or build strong relationships, habits that support these goals are the most effective strategy for achieving them. Once you set habits that become automatic, the achievement of your goals will instantly become effortless.
Keep You Motivated
When you form strong habits, you get more done. As you progress more and more, you gain momentum which is the main building block of motivation. Habits are the key to building massive momentum and momentum is the key to lasting motivation.
Makes You Happier
The key to happiness is progress. Progress in our career, relationships, health, and every other area of life. Habits allow us to speed up our progression and in turn make us significantly happier. Want to invite more happiness into your life? Form some strong habits that will constantly move you forward.
Habits are an essential part of any successful lifestyle. To grow we must build habits that support that growth. Identify the habits you want to create and work on strengthening those habits every single day. 
Productivity

How To Be Instantly More Productive

Balancing all that life has to offer can be tough, but it can be even tougher if you spend time on things that don’t move you forward. Productivity is a skill that can be mastered and is something that can drastically change the results you get in regards to the things you wish to achieve. The following are some of the most effective ways to produce more results in your life through the power of productivity:
Wake Up Early
What you do in the first hour of your day sets the tone for the rest of the day. Waking up early allows you that bit of extra time to get yourself in the right mindset to crush the day. It is proven that early risers get more done, experience less stress and are happier people overall.
Surround Yourself With Productive People
You are the sum of the 5 people you spend the most time with. Make sure you are spending the majority of your time that are aligned with the level of productivity you want to embody. If you’re feeling a lack of motivation to get productive and smash your goals, find people that are and spend time with them!
Plan Your Day The Night Before
A big struggle that a lot of people have is a lack of clarity on what they are suppose to do, in what order, and at what time. Planning your day the night before gives you guidance on the outcomes you want to achieve the following day and gives you the ability to jump right into what you need to do right when you wake up.
Get Rid of The Clutter
Whether it’s your office, kitchen, or bedroom, having a mess causes you to feel stressed and gives you a feeling of overwhelm. Having an organized life is directly related to the amount of productivity you have. Get rid of the clutter and get organized so you can get in the mental space of producing results.
Write Down Your Goals
One of the most powerful things you can do is the act writing down your goals and planning out the action steps to achieve them. This puts you in the mindset of achievement and allows you to draw a line from where you are now to where you want to be in the future. Having clear, written out goals is like rocket fuel for the level of productivity you create.
We all want to be a little more productive. We all have a desire to do more, be more, and create more. The real question is, are you willing to do what it takes? Are you willing to sacrifice who you are now for who you will become in the future? This is a decision that only you can make. You need to decide that you want more from what you are getting currently and not settle for anything less than what you want. To get different results out of life, you must produce at a different level – You must supercharge your productivity.
Music

The Power of Music

Music has a certain power over our emotions. It can take us back to a memory of the past, remind us of a specific situation, and even cause us to feel emotions that we have associated to the music – both good and bad. Here Are The 5 Key Benefits of Music:
1.) It Acts as a Great Pain Killer
There have been multiple studies done in which surgery patients saw a 2x – 4x decrease in regards to their post-surgical pain. Music triggers a different part of your brain which takes the focus away from the pain receptors in the brain. Want to take the edge off? Throw on your favourite song!
2.) It Relieves Stress and Anxiety 
Relaxing music steadies your heart rate and decreases your blood pressure – two things directly related to elevated levels of stress. Music allows you to slow down and calms your entire system both inside and out. Next time you’re feeling a little on edge, put on some of your favourite relaxing music and breathe deep – you will be surprised to see what happens!
3.) It Makes You Happier
Music stimulates the same “pleasure centre” in the brain that is triggered by laughter and delicious food. Aside from it triggering the part of your brain responsible for pleasure, it also can bring you back to a moment of pure bliss just by listening to a few seconds of the anchored song.
4.) It Helps You Work Better
Since music has been proven to have calming effects on the body, it allows you to get into a flow of working much easier. When you are in a more relaxed state, you are able to call on idea more freely and solve problems more effectively.
5.) Makes You More Creative
When listening to music, your brain starts to put the pieces together to complete the picture of what you’re listening to. Some associate certain visuals, emotions, or even scents to a song they hear which makes them use the right side of their brain – the hub of creativity.
Whether you want to reduce stress, get over anxiety, or just have even more happiness on a daily basis, start incorporating music into your daily routine. Ideally, look for classical, calming music between 60 BPM (beats per minute) and 140BPM. This will stimulate the rhythm of your heart beat and starting the relaxation process immediately.
grateful

Benefits of Gratitude

It is impossible for fear, anger, frustration, or any other negative emotions to be present in the brain while in a state of Gratitude. Gratitude puts your brain in a state in which negative feelings can simply not exist. The Following are some of the amazing benefits of regularly practicing gratitude:
Build Stronger Relationships
Whether it is holding the door for someone or showing your appreciation by doing a good deed, acting out of appreciation makes you more likely to build strong and lasting relationships
Improves Your Physical Health
People that practice gratitude regularly tend to take care of their health by regularly working out, eating right, and having a routine check up with a doctor.
Improves Your Mental Health
When you step into the space of gratitude on a daily basis, your brain starts to get conditioned for all of the positive emotions associated with being grateful. Gratitude creates a ripple effect that spreads to the other areas of your life, causing you to feel better overall.
Gives You More Confidence
When you focus on what you have as oppose to what you don’t have, your self-esteem raises, giving you a new sense of certainty. Confidence comes from focusing on who you are, what you do have, and what you can appreciate about your situation.
We all have the gift of showing and practicing gratitude. It can change us physically, emotionally, and spiritually for the better. It gives us the ability to love fully, grow exponentially, and live greatly. Give yourself the gift of gratitude and it will drastically change your life.
Water

Benefits of Drinking Water & How Much You Should Drink

It keeps us alive, quenches our thirst, and keeps our bodies running at an optimal level. But what are some of the real benefits besides keeping us alive? How does it positively impact our system? And how much should we have anyways? Here are some of the benefits of drinking water!
Increase Energy 
Since your brain is mostly water, drinking it helps you think, focus better, and be more alert. On top of that, your energy levels go through the roof!
Lose Weight
By drinking large amounts of water, your belly fills up and your hunger is reduced. It also boosts your metabolism and has zero calories.
Have Great Skin
Drinking water moisturizes your skin, keeping it fresh, soft and glowing. It gets rid of wrinkles and takes years off your appearance.
Boosts Immune System
If you drink a lot of water, your likelihood of sickness is slim to none. An access consumption of water helps fight against the flu, cancer, and other serious diseases.
Puts You in a Great Mood
The way we treat our bodies has a significant impact on our emotional well being. The healthier our bodies are, the better handle we will have on our emotional states.
Recommended water intake:
Many experts say that you should aim for 8 cups of water a day. But considering all of our bodies are different, a better measure is half your weight in ounces daily.
Early Riser

5 Benefits of Being an Early Riser

The quality of your morning is directly related to the quality of the rest of your day. With that being said, make sure your morning sets your day up for success.

1.) Helps you Sustain a Healthier Diet

2.) Enhances Your Productivity

3.) Improves Your Mental Health

4.) Gives you Time to Exercise

5.) Improves Your Quality of Sleep

Tony Robbins

Tony Robbins Documentary on Netflix

Our readers have expressed their appreciation for our Empowerment Tips section, therefore, we are sharing a resource that has the potential to empower anyone with an open mind and heart.
Even though we don’t promote or endorse private companies in our newsletter, this particular author and strategist has saved many lives. We are happy to share a resource that could help many of our readers to improve the quality of their lives and become a better version of themselves.
Please note there is strong language and unusual strategies that are used for therapeutic reasons.
Running

Benefits of Exercise

Our bodies are constantly working to keep us healthy so we can function at an optimal level. Our role in keeping our bodies in top shape is built on two things – our nutrition and our physical activity. Both are necessary in leading a healthy lifestyle. We’ve talked a lot about nutrition in past newsletters so now it’s time to cover the other piece to the puzzle – physical fitness.
  • Maintains your weight and can promote weight loss.
  • Prevents heart disease and keeps your heart pumping optimally.
  • It improves your mood and can instantly make you feel better.
  • Boosts your energy levels. Feeling tired? Workout!
  • Helps you sleep better at night and makes you wake up feeling well rested.
  • Greatly reduces stress and anxiety in your life.
  • Releases natural endorphins in the brain which make you feel great.
  • Combats negative emotions such as anger, frustration, and depression.
A suggested amount of physical activity 3 20-minute sessions a week. Get active and take one step closer to a healthier lifestyle.
Happiness

The Scientific Theory of Happiness

The PERMA model was designed by Dr. Martin Seligman with five core element of psychological well-being and happiness. Seligman believes that these five elements can help people reach a life of fulfillment, happiness, and meaning.
P – Positive Emotion
Being able to focus on positive emotions is more than just smiling, it is the ability to be optimistic and view the past, present, and future in a positive perspective. This positive view in life can help you in relationships, work, and inspire you to be more creative and take more chances.
E – Engagement
It is important in our lives to be able to find activities that take our full engagement. Engagement in the activities in our lives is important for us to learn, grow and nurture our personal happiness
 R – Relationships
Relationships and social connections are one of the most important aspects of life. Humans are social animals that thrive for connection, love, intimacy, and a strong emotional and physical interaction with other humans.
M – Meaning
Having a purpose and meaning to why each of us are on this earth is important to living a life of happiness and fulfillment. Rather than the pursuit of pleasure and material wealth there is an actual meaning to our life.
A – Accomplishments
You should make realistic goals that can be met and just putting in the effort to achieving those goals can already give you a sense of satisfaction, when you finally achieve those goals a sense of pride and fulfillment will be reached.
CLICK HERE to access some incredible FREE questionnaires that cover emotion, engagement, flourishing, meaning, and life satisfaction. 
Smiling

The Power of Smiling

Whether it is natural or forced, smiling has amazing benefits when it comes to your happiness, stress levels, and over all well being. It can change your mood in an instant and have a positive impact on your immune system. The following are some reasons as to why you should smile more often:

  • Smiling Releases Endorphins (the ‘feel good’ chemicals) in the brain that make you feel better instantly.
  • It’s contagious! Seeing just one person smiling activates a certain part of your brain which controls facial movement and makes you smile.
  • Lowers stress and anxiety. Studies show that it can actually reduce heightened heart rate and calm you down.
  •  Studies have shown that smiling makes you more attractive to the people you are smiling to.
  • It strengthens your immune system and promotes the healthy flow of blood throughout the body.
  • You will do better in your career.People want to work with people that are warm and inviting and a smile does just that.
  • You will come off as more trustworthy to the people you interact with.
  • You will be a better leader.People want to follow someone who is inviting and charismatic. The was you show that is through your smile.
  • You will be more confident.Smiling is one of the #1 signs of someone who is confident. Want more confidence? start by smiling.
  • Act as a natural pain killer. The endorphins that life our mood actually act as a natural pain killer as well.
Sleeping

How to Improve your Sleep

 
“Healthy sleep is absolutely essential to a brain healthy life. Sleep rejuvenates all the cells in your body, gives brain cells a chance to repair themselves, and helps wash away toxins that build up during the day.”
  • Maintain a regular sleep schedule. Go to bed at the same time each night and wake up at the same time each day, including on weekends.
  • Don’t take naps! This is one of the biggest mistakes you can make if you have trouble sleeping. Daytime naps will make the night-time sleep cycle disruption worse.
  • Create a soothing night-time routine. A warm bath, meditation, or massage can help you relax.
  • Pay attention to your environment.  Your bedroom should be comfortable. Control the temperature so that your room isn’t too hot or too cold.
  • Use sound therapy. Soothing nature sounds, soft music, wind chimes, white noise makers or even a fan can induce a very peaceful mood and lull you to sleep.
  • Avoid a full stomach. Don’t eat for at least two to three hours before going to bed.
  • Watch out for stimulants. Don’t drink any caffeinated beverages and avoid chocolate, nicotine, and alcohol in the late afternoon or evening.
For the full article by Dr.Amen, please CLICK HERE
Reading

The amazing benefits of Reading

 Mental Stimulation
For your brain to stay in peak shape, it needs to be engaged. Reading is one of the most effective tools for mental stimulations.
Reduce Stress
No matter what is going on in your life, picking up a good book and getting into the story will take your focus away from the stress you are experiencing and direct your focus elsewhere.
More Knowledge
Everything you read fills your brain with information. Constantly feeding your mind with new knowledge will make you more prepared to deal with the things life throws at you.
Memory Improvement
The more you read, the more you force your brain to retain information thus strengthening your memory.
Improved Focus & Concentration
With all of the distractions we have in today’s society it is hard to catch a break. Reading puts all of your attention on a single task which helps to strengthen your ability to focus for extended periods of time.

Readers are leaders. The more you read, the more resources you will have to overcome challenges, breakthrough limitations, and achieve what you want.

Brain

How does negativity and positivity affect our brains?

  • For hundreds of years people have discussed the power of positivity
  • Thanks to neuroscience, we recently have learned the power of neuroplasticity (the brain’s capacity to change) and its impact on our lives
  • The human brain is wired with a negativity bias, we need to pro-actively replace negative thoughts with positive ones
  • Our brains are shaped by our thoughts
  • Our thoughts create our emotions, our emotions define our behaviour
  • Gratitude and meditation are useful strategies to switch negativity into a more positive outlook in life
  • Positive thoughts contribute to a healthier brain
  • Look at the positive in every situation
truth

Why should we be honest and practice integrity?

  • It is good for our health. Honest people experience less depression and headaches
  • Honesty is essential to true leadership
  • It reduces stress
  • Decreases anxiety
  • Increases our level of empathy
  • It builds self-discipline
  • It improves social relationships – promotes true friendships
  • It demonstrates confidence
  • We do the right thing in all circumstances
  • It builds our moral character
  • It is good for our careers, true success is directly related to abiding by a professional Code of Ethics
  • We live our life with fairness
  • It creates a good reputation
  • Blaming and using excuses make us psychologically and biologically weaker
  • We have more chances of getting into the “flow” state
  • Helps us to develop better judgement
  • When we are honest we are happier
Supplements

Why do I need to take some supplements if am I eating healthy?

  • The soil is depleted from nutrients and minerals, even organic foods may not provide all the nutrients we need.
  • The body needs an extensive combination of nutrients very difficult to acquire with our current lifestyle.
  • On average, 80% of the North American population is deficient in nutrients such as Vitamin D, Omega 3 and Magnesium which are vital to our health.
Tips
  • When buying these products, we need to do some research, some of the cheap versions may not be well absorbed by the body. The health store is a good place to obtain information.
  • For many people, liquid supplements work better than pills/capsules. 
Good fats

The Amazing Benefits of Good Fats

 
Your body needs good fats to be able to properly absorb certain key vitamins. Fats such as Omega-3 and Omega-6 are critical in maintaining and leading a healthy lifestyle. But you have to be careful when choosing your fats because some are not as good for you as others.
Some Good Fats include Salmon, Avocado, Coconut Oil, Flax Seeds, Almonds, and Walnuts
 
Here are some of the main benefits of having these good fats:
  • Improves Metabolism and Boosts Fat Loss
  • Better Brain Function
  • Promotes Stronger Bones and Muscles
  • Greatly Reduces Risk of Cancer
  • Improves Cholesterol levels and Reduces Risk of Heart Disease
  • Strengthens the Immune System
  • Reduces Risk of Common Sickness
  • Significantly Clears Skin
  • Better Handle on Emotions and Mood
  • Keeps your Heart Functioning at an Optimal Level
Incorporating healthy fats into your diet is a great way of keeping your body running at an optimal level. These healthy fats can be found in Fish, Avocado, Nuts, Seeds, and Good Oils.
writing

5 Reasons Why You Should Have Your Goals in Writing

We have all set goals for things we want to achieve. Maybe it was at the beginning of the year or after a Major milestone. Regardless of whether you have them written out, have an idea of what they are, or haven’t thought about it for a while, writing down your goals has major benefits when it comes to your ability to achieve.
Here are 5 of the Main reasons why you should start writing down your goals:
1.) Clarity is Power 
Writing down your goals gives you a clear picture of what you want out of life. Even if you already know what you want and what you’re after, writing everything down can give you an higher level of clarity.
2.) You’re More Likely to Actually Achieve Them!
Countless studies have been done that have shown that people who write down their goals perform significantly higher, make more money, and are happier than those who don’t.
3.) It Inspires You to Take Action
Having all your aspirations out on paper will fuel you to go out and achieve them. Seeing your goals on paper makes your brain think you are one step closer to having those goals, which inspires you to make them into a reality.
4.) Your Goals Become Easier! 
Thinking about a big goal can get a little scary. We all have those thoughts of “that seems really hard” when thinking about some goals we have. When we write them down, it gives us a better understanding of the action we need to take and breaks down the steps so it doesn’t seem that scary anymore, it’s actually easy!
5.) You Will Be Happier
Happiness is rooted in your progression. For us to be happy, we need to grow and progress. Progress in our relationships, career, health, or any other area will quickly boost our happiness. It’s simple:
Goals = Progress = Happiness
PS. For extra effectiveness, read your goals every day as soon as you wake up and/ or before you go to sleep. This puts you in a mindset to take action that day towards their achievement.
Happy

Neuroscience Reveals 4 Rituals that will make you Happy

Scientists have discovered some of the most effective ways to invite more happiness into your life. These are 4 easy to do strategies to be truly happy.
 
“UCLA neuroscience researcher Alex Korb has some insights that can create an upward spiral of happiness in your life.”
   
1. The most important question to ask when you feel down:
What am I Grateful for? Doesn’t matter. You don’t have to find anything. It’s the searching that counts.
And gratitude doesn’t just make your brain happy — it can also create a positive feedback loop in your relationships. So express that gratitude to the people you care about.
2. Label Negative Feelings:
You feel awful. Okay, give that awfulness a name. Sad? Anxious? Angry? Suppressing emotions doesn’t work and can backfire on you. In fact, labeling affects the brain so powerfully it works with other people too. Labeling emotions is one of the primary tools used by FBI hostage negotiators.
3. Make that Decision:
Ever make a decision and then your brain finally feels at rest? That’s no random occurrence.
Brain science shows that making decisions reduces worry and anxiety — as well as helping you solve problems. It provides pleasure and control.
4. Touch People:
No, not indiscriminately; that can get you in a lot of trouble. Relationships are very important to your brain’s feeling of happiness. Want to take that to the next level? Touch people.
Green Smoothie

The Power of Green Smoothies

Going Green will change everything! Not only do they taste great, they are great for you. Green smoothies are one of the healthiest drinks you can have. They detoxify your entire body and leave you feeling amazing! Even though the benefits of green smoothies are endless, here are a few of the main positive impacts of having green drinks!

  • Natural weight loss
  • Increase consumption of fruits and vegetables
  • Increases Energy Levels
  • Clears Skin and Prevents Breakouts
  • Reduces Cravings
  • Alkalizes your Body
  •  Speeds up your Metabolism
  • Prevents you from Sickness
Here is a quick recipe for those of you who want to get started today!
Put the following in a blender and blend on high for 30 seconds – 1 minute

– 4-6 cups of Spinach

– 1 cup of Kale

– 2 tbsp of Chia Seeds

– 1 Banana

– 1 cup of Mango (fresh or frozen)

– 1/4 cup of Ginger

– Half of a medium Cucumber

– 1 tbsp of Vanilla Extract

Fill the rest of the blender with water and blend away!

*The serving sizes might have to be reduced depending on the size of the blender used*

Complaining

Why You Should STOP Complaining

No one likes to be around someone who is in a constant state of complaining. Complaining not only affects the people around you, it actually has an even greater negative effect on your own well being!
Here are some benefits of not complaining:
  • Will be perceived as more open and accepting
  • Drastically reduce your stress and anxiety
  • Relationships will become stronger
  • Improve mood and emotional state
  • Become a better problem solver
  • Strengthen your immune system and overall health
  • Experience more positivity and happiness
  • Very likeable – people will be drawn to be friends with you
  • Do better in your career and professional life
These are just a few of the positive impacts when you eliminate complaining from your daily lifestyle. Allow yourself the gift of looking at things from a perspective of optimism and your relationships, health, career and many other areas of life will transform.

The Power of Positive Thinking

 
Looking on the bright side doesn’t only benefit the people around you, it also benefits your own well being!
  
  • Releases endorphin’s (feel good chemicals)
  • Increases life span
  • Lowers level of stress significantly
  • Makes you more likable and attractive
  • Strengthens the immune system and protects you from sickness
  • Improves mood and emotional state
  • Helps you deal with difficult situations
  • Makes you a better problem solver
  • Helps to overcome difficult situations
These are just a few examples as to why you should strive to adopt a positive mindset into your life. It will not only elevate your health, but it will also elevate every other area of your life such as relationships, career, and emotional well-being.

How to Instantly Feel Better With Laughter

 
Laughter has been proven to instantly improve your mood and release endorphins (feel good chemicals) in the brain. It not only feels great, it looks great too!
 
  • Relaxes the body and mind
  • Boosts the immune system for optimal function
  • Releases endorphins (feel good chemicals)
  • Prevents heart disease and other illnesses
  • Decreases pain
  • Eases anxiety and fear
  • Strengthens relationships
  • Improves mood and emotional wellness
  • Improves blood flow
  • Stimulates many organs
  • Helps to overcome difficult situations
All of these things contribute to why Laughter really is the best medicine. Try it out for yourself and see the amazing results!

How to Set Your Day Up For Success! 

 
For many of us, it is hard to wake up feeling great and ready to conquer the day. We are all guilty of wanting to hit snooze on that alarm clock and just go back to our dreams for 10 more minutes. What we do in the first hour of our day drastically affects the way the rest of our day goes. Here are some ways to kickstart your day and make each day a success!
1.) Stand Up!
A big problem for a lot of people is getting out of bed. They hit snooze 3 or 4 times and then it’s 11am and they are still in bed! An easy way to get yourself up is to put your alarm across the room so it forces you to stand up and get going.
2.) Drink a Cold Glass of Water
This not only contributes to you feeling more energized, it also boosts your metabolism and aids in weight loss. It’s a win-win!
3.) Meditate
There are countless studies of the benefits of morning meditation. It sets the intention of how you want the day to go while also relaxing you, ridding you from any stress you may have.
4.) EAT 
After being asleep for 7-8 hours. Your body needs fuel to get your metabolism running at an optimal level once again. Your body just came out of a fast so give it the fuel it needs to get you through the day.
5.) Get Moving
Maintaining a regular (healthy, non-obsessive) exercise routine has been proven to reduce stress, improve mood, enhance self-esteem, and increase energy levels. This is a perfect addition to your morning ritual as it gives you the physical energy you need to crush the day!

5 quick Tips to Reduce Stress and Anxiety

 
“Like a monster from under the bed, stress and/or anxiety is stealing the peaceful nighttime Zzzzz’s of nearly 70 million Americans. Anxiety may also be sabotaging your confidence, turning your stomach into knots, and impacting your general wellbeing. Learn how to squash the uncomfortable consequences of stress and anxiety with these 5 tips”
 
1.) Remember: This too Shall Pass.
The first step to overcoming such negative feelings is to recognize that you are experiencing a very common emotional state most commonly identified as anxiety. Although it’s uncomfortable, the negative feelings WILL PASS.
2.) Learn How To Self-Soothe
One of the most effective ways to activate the relaxation response is by decreasing the heart rate. A rapid heart rate can be lowered with deep breathing techniques.
3.) Check your Diet
What we eat and drink largely impacts our emotional state. Foods most associated with exacerbating anxiety are ones containing caffeine and alcohol.
4.) Get Moving
Maintaining a regular (healthy, non-obsessive) exercise routine has been proven to reduce stress, improve mood, enhance self-esteem, and increase energy levels.
5.) Get More Sleep
Nearly everyone feels a little crabby after a rough night’s sleep. A study from the University of Pennsylvania showed that losing just a few hours of sleep increases feelings of stress, anger, sadness, and exhaustion.
Extract from Psychology Today

What are the benefits of Ginger and Lemon tea?

 “Are you searching for a way to give your immune system a boost? How about a drink that can relieve stress? Well, if you’re holding a cup of ginger lemon tea in your hand, then you’re on the right track!”
 
Benefits of Ginger and Lemon tea include:
  • Increases metabolism
  • Reduces inflammation
  • Boosts the immune system
  • Stimulates appetite and helps with weight loss
  • Aids in the absorption of nutrients
  • Brings instant relief from nausea and indigestion
  • Blocks acid from heartburn
  • Acts as a pain relief
  • Fights respiratory problems
  • Relieves stress
  • Improves blood circulation
  • Stops motion sickness
  • Completely detoxifies your body
  • It gives you amazing skin and great hair!
If you want to feel great, look great, and have your body running in top shape, start by having one cup of Ginger & Lemon tea a day and you will start feeling different in no time!

How can Neuro Linguistic Programming (NLP) help us in our daily lives?

  • NLP Rewires Your Brain.
  • Neuro Linguistic Programming techniques are at the leading edge of human behavioral technology.
  • NLP utilizes the fastest and most permanent formulas to rewire and remap your thought patterns and behaviors by altering the internal codes and structures of your brain.
  • The huge advantage of NLP is that it lets you release old negative emotions immediately and the new learnings are instantaneous; you will notice the shift in your personality immediately and the change in your personal performance will be dramatic.
  • Make fundamental changes in the way you speak and think; shape your new reality now. Success is here for you!
If you would like to learn more about NLP, mark your calendars for next Wednesday, February 24th for the Toronto Power Group. Dynamic NLP Success Strategies with Master Trainer Yvonne Oswald PhD  RSVP

Why bounce on a rebounder (mini-trampoline)?

  • Increases the capacity for breathing
  • Circulates oxygen
  • Normalizes blood pressure
  • Supports the production of red blood cells
  • Supports lymphatic circulation
  • Stimulates metabolism
  • Enhances digestion
  • Sharpens learning process
  • Helps with sleep and relaxation

What are the benefits of blending or Juicing?

  • Helps to detox and alkalize our bodies
  • Boosts our immune system
  • Provides us with lasting energy
  • The body receives high concentration of vitamins, minerals and enzymes
  • Aids the digestive process
  • Helps you absorb all the nutrients in fruits and vegetables (phytonutrients) – pure nutrition
  • Substances in green smoothies prevents cells from DNA damage
  • Has antibacterial properties
  • Reduces inflammation
There are thousands of combinations you can use. The best ratio is 3 portions of green vegetables per 1 portion of fruit. If you are new to green drinks, start with a higher fruit ratio.
Sample recipe: spinach, cilantro, ginger, cucumber, lime or lemon and 1 fruit (apple, banana, mango, pineapple etc.). You can add flax and/or chia seeds for extra nutrition.
It is better if you drink it within 15-20 minutes of preparation to avoid oxidation, however, if not possible, you will still get the nutrients.
“Besides the inherent nutritional value, one of the main keys to its quality is the fact that it’s green chlorophyll rich. This is important because chlorophyll builds blood. And it’s blood that sustains and builds your body. How does it build blood? The chlorophyll molecule and the heme molecule, at the center of your blood’s hemoglobin, are essentially identical in structure. The only difference is that the center of the Heme molecule is Iron and the center of the Chlorophyll molecule is Magnesium. This near identical structure is one reason why green drinks are such a great blood builder. And healthy blood means a healthy body.”  Dr. Robert Young
 
Green smoothies are so important to our health that we are running this article again. 

Tony Robbins problem solving questions:

  • What is great about this problem?
  • What is not perfect yet?
  • What am I willing to do to make it the way I want it?
  • What am I willing to no longer do in order to make it the way I want it?
  • How can I enjoy the process while I do what is necessary to make it the way I want it?
3 decisions that can change your life:   
 
Decision 1: What are you going to focus on? Do you focus on things you’re excited about or things you fear? Whatever you focus on, you experience. Wherever focus goes, energy flows.
Decision 2: What does this mean? Is this the end or the beginning? Are you being punished or rewarded? The minute you decide to focus on something, you give it a meaning. How you define an event produces emotion and determines how you feel going forward.
Decision 3: What are you going to do? Are you going to give up or follow through? The meanings we assign to events influence what actions we take as a result. It’s our decisions, not our conditions, that ultimately shape the quality of our lives. At any moment the decision you make can change the course of your life forever

How can we have more great days, and less bad days?

  • Start your day thinking of things you are grateful for
  • Work out, just 30 minutes a day will make you feel great
  • Eat healthy, when your body is fueled for success, you feel great
  • Set some daily goals/outcomes, with clear reasons why they are important to you, and specific actions to achieve them
  • Direct your focus by asking empowering questions. Ex. What can I appreciate about this moment even more right now?
  • Transformational Vocabulary
Enhance positive experiences with more powerful words EX: When someone asks how are you doing? (Instead of good or not bad, try great, amazing, magnificent)
Dim negative experiences with softener words – EX: The food you ordered for delivery is an hour late (Instead of saying it’s devastating, try on, this is a slight inconvenience)
  • End your day with magic moments from your day, things you learned, and outcomes for tomorrow   This like anything else takes practice.
  • If you commit to doing all of these things, you will consistently have better days!

The importance of gut’s health

  • 80% of our health resides in the gut
  • The health of our gut is directly related to all major illnesses
  • The digestive system is directly connected to brain activity
  • Good bacteria in our bodies must outnumber the bad bacteria
  • The health of the microbiome is directly related to the food we eat
  • The gut is the biggest immune system organ
  • 80%-90% of the amount of serotonin in your body is manufactured by the nerve cells in your gut. Antidepressants are often less effective in treating depression than dietary changes are
  • Chronic stress creates gut permeability and inflammation
How can we improve our gut’s health?
  • Make sure we have healthy bacteria by regularly consuming probiotics
  • Probiotics can be found in the form of supplements and/or by eating certain foods such as live-cultured yoghurt (read the label as many are loaded with sugar or artificial flavours) or fermented vegetables (sauerkraut or pickles), probiotic benefits are only present in unpasteurized foods. Home made is better as some commercial ones use vinegar and additives
  • Reduce sugar intake
  • Maintain a healthy level of cortisol (stress hormone)
  • Avoid products with fructose
  • Exercise
  • Eat healthy fats
  • Reduce intake of processed foods, they are loaded with toxins
  • Reduce intake of fast foods
  • When shopping for groceries, read the labels, most packaged products are full of additives, sugar, salt, bad oils, chemicals, toxic colours, etc.
  • Eat live foods, when possible organic

Ideas to add to our New Year’s Resolutions

  • Learn something new every day
  • Practice gratitude on a daily basis. Count our blessings every morning. Appreciate every event in our lives, past and present
  • Give with your heart
  • Forgive anyone who has done wrong to us
  • Eliminate or reduce TV time, especially programs filled with negativity, or, that impose commercials on us
  • Add healthy choices to our lifestyle. Our food is our best medicine
  • Pay attention to our sleep patterns, sleep 7-8 consecutive hours per day
  • Exercise
  • Remember the past is gone
  • Switch negative habits (smoking, drinking, processed food, sugar, procrastination, etc.) for positive habits (reading, volunteering, drinking green smoothies)
  • Volunteer our time for a noble cause
  • Learn how to master our focus and therefore our emotions
  • Meet new people, grow social interactions
  • Appreciate every minute in our life, practice punctuality, it is a form of respect to ourselves and others
  • Reduce the negative stress
  • Eliminate the clutter in our home and office
  • Create a budget: spend less than we earn and save or invest the difference
  • Get organized
  • Simplify our life

2015 Wrap Up

Efficiency: 
  • Have a purpose – know your “Why”
  • Make sure the usage of your time is aligned with your Life Mission
  • Use time productively and efficiently
  • There are only 24 hours – 1,440 minutes in a day
  • Time is not recyclable, the minute you use is gone forever, use them wisely
  • Concentration – do one task at a time, the brain does not multi task
  • Prioritize
  • Check off accomplished tasks
  • Email: the inbox is not a to do list. File emails in folders for easy tracking.
  • Avoid interruptions: most interruptions last 6-9 minutes, it takes 4-5 minutes to go back to the task at hand.
  • Focus on the important matters
Schedule:
  • Use an electronic or paper based scheduler
  • Set an action plan – track activities daily / weekly / monthly
  • Schedule time every week for administration
  • Allow some time for the unexpected
  • Stay on schedule
  • Set deadlines
Happiness:
  • Maximizing the use of time is the means to a happier life!
  • Celebrate your progress
  • Organize your life to achieve harmony
  • Set time for yourself and family
  • Take care of your health
  • Spend time with people that make a positive contribution to your life
  • Get rid of the clutter in your house or office
  • Get rid of negativity in your life
  • Be proactive
  • Think positively
  • Forgive so you don’t spend time thinking about grudges
  • Be grateful
SET GOALS!
For us to be happy and fulfilled, our goals should:
  • Be congruent with our Life Mission
  • Have a strong component of learning/growth
  • Be attached to a meaning higher than ourselves, contribution is essential to our happiness
  • Make us feel alive
Clearly write:
  • A list of your goals/outcomes – All that you want to accomplish – Business and personal – Short and long term
  • The results you want to achieve –  be specific
  • The purpose for obtaining them – the “why” behind the outcome
  • The plan that you have to do so
  • Deadlines – Schedule it!
Focus on doing a few very well done rather than a lot in a mediocre way
Stop Procrastinating 
Tasks – focus on end result not on process
  • Unpleasant tasks: complete them first if possible early in the day
  •  Complex jobs: break them down into smaller units
Indecision – share your goals and deadlines – select an accountability partner
Why do we procrastinate?
  • Fear of failure (or success!)
  • Lack of confidence – reason for delay
  • Perfectionism
  • Distractions
  • Lack of interest
  • Feeling of anxiety about a project
  • Disorganization

Effective time mastery tips

Efficiency: 
  • Have a purpose – know your “Why”
  • Make sure the usage of your time is aligned with your Life Mission
  • Use time productively and efficiently
  • There are only 24 hours – 1,440 minutes in a day
  • Time is not recyclable, the minute you use is gone forever, use them wisely
  • Concentration – do one task at a time, the brain does not multi task
  • Prioritize
  • Check off accomplished tasks
  • Email: the inbox is not a to do list. File emails in folders for easy tracking.
  • Avoid interruptions: most interruptions last 6-9 minutes, it takes 4-5 minutes to go back to the task at hand.
  • Focus on the important matters
Schedule:
  • Use an electronic or paper based scheduler
  • Set an action plan – track activities daily / weekly / monthly
  • Schedule time every week for administration
  • Allow some time for the unexpected
  • Stay on schedule
  • Set deadlines
Happiness:
  • Maximizing the use of time is the means to a happier life!
  • Celebrate your progress
  • Organize your life to achieve harmony
  • Set time for yourself and family
  • Take care of your health
  • Spend time with people that make a positive contribution to your life
  • Get rid of the clutter in your house or office
  • Get rid of negativity in your life
  • Be proactive
  • Think positively
  • Forgive so you don’t spend time thinking about grudges
  • Be grateful

Do you have your 2016 goals ready?

The December newsletters will have specific tips on goal setting.
  • Write down your outcomes for 2016
  • Chunk them by categories
  • Separate business and personal
  • Know “why” you want them
  • Follow the SMART Formula
  • Start to move towards the action you must take to accomplish them

Takeaways from the Multi-Languages Conference “Board Break” activity.

  • Beliefs are a feeling or mindset of certainty about something we consider to be true
  • Beliefs come from our past experiences
  • There are two types of beliefs: empowering and disempowering
  • Empowering beliefs push us forward towards a desired result
  • Disempowering or limiting beliefs hold us back from obtaining a desired result
  • Our beliefs determine our behaviour
  • We have the power to change the story we have been telling ourselves and create a new empowering story
  • We are stronger than we think
  • The state (our physiology, what we focus on and the language we use) we are in affects our ability to achieve what we want in life
  • The quality of our lives is determined by the quality of emotions.

“We were meant to move forward. We were meant to be great. We tell ourselves a story of why we can’t do something out of fear of not being able to do it. We tell ourselves a story of why we can’t to allow ourselves to stay inside of our comfort zone. We have the choice to decide which story we will listen to. The voice of limitation that will hold us back or the voice of belief that will push us forward. The choice is ours.” Juan Bendana

What are the benefits of self-confidence?

  • Increases our capacity to positively influence others 
  • Happiness
  • Improves performance – increases productivity
  • Feeling of assertiveness 
  • Helps us to overcome obstacles
  • Supports the better utilization of our skills
  • Helps us manage our fears
  • Maintains a positive mental attitude
  • Higher level of resilience
  • Reduces stress
  • Gives us courage
  • Higher sense of a life mission
  • Increases the level of authenticity
  • helps us see everything as opportunities
  • We take responsibility for our actions
  • Provides motivation to learn from our mistakes

Benefits of Fasting

  • Detoxifies body
  • Improves overall health
  • Triggers Stem Cell Regeneration
  • Fights Cancer
  • Regulates hormones in body
  • Increases human growth hormone level
  • It is anti-aging
  • Helps normalize insulin levels
  • Protects against immune system damage
  • Induces immune system regeneration
  • Shifts stem cells from a dormant state to a state of self-renewal
  • Cuts your risk of heart disease and diabetes
  • Helps protect against brain disease
  • Helps weight loss

Are processed meats really causing cancer?

 “Processed meats – such as bacon, sausages and ham – do cause cancer, according to the World Health Organization (WHO).”
  • Sodium nitrite found in processed meats, destroys cells and cause cancer
  • Chemicals involved in the processing of meats are carcinogen
  • Processed meats can raise blood pressure and cause heart disease
  • Most meats take at least 4 hours to be digested
  • The resources needed for meat production have a negative impact on the environment
What can we do:
  • Eliminate all processed meats such as bacon, sausages, hot dogs, cold cuts
  • Reduce (or eliminate if possible) the consumption of animal products, especially red meat.

“I AM” Statements:

“The strongest force in the human personality is the need to remain consistent on how we define ourselves” TR
  • Are positive affirmations about ourselves
  • Are among the most powerful tools we can use to improve the quality of our lives
  • Must be stated in the present tense
  • Embody the sense of self-determination
  • Are used to reprogram self-defeating beliefs
  • Allow us to reach our unlimited potential
  • Trigger our subconscious mind into positive action
  • Build confidence
  • Create your reality
Create a list of “I AM” statements, read them daily and you will notice the difference

How does bisphenol-A (BPA) affect our health?

  • As an endocrine-disrupting chemical, it interferes with hormone production
  • May cause damage to the brain
  • May raise blood pressure
  • Disrupts the immune system
  • Creates behavioural issues in children
BPA is found in most plastics, and in 75% of cans where it is used to prevent corrosion.

What can we do?

  • Change plastic containers for glass containers
  • Eat fresh whole foods; packed foods are usually packed in plastic or metal
  • Avoid the use of plastic wrap
  • Carry your water bottle; if plastic, make sure it is BPA free, if metal, avoid aluminium and select stainless steel (you will also be saving the environment by reducing consumption of plastic water bottles)
  • Buy products packed in glass containers

 What are some of the benefits of gratitude?

  • Enhances empathy
  • Sense of happiness
  • Overall improvement of well-being
  • Increases mental strengths
  • Reduces stress
  • Directly related to vitality and energy
  • Fosters better relationships
  • Improves physical health
  • Reduces aggression
  • Supports better sleep
  • Improves self-esteem
  • Boosts the immune system
  • Reduces depressive symptoms
  • Increases resiliency
  • Decreases systolic blood pressure
  • Reduces materialism
  • Increased productivity
  • Improves decision making
  • Better goal setting

 How can I improve my financial health?

  • Be grateful for what you have.
  • Invest in your financial education and personal growth.
  • Spend less than you earn and invest the difference.
  • Pay high interest debt first.
  • Save automatically (prearranged debit from your bank account) a predetermined percentage of your income or flat amount. It does not matter how small is the amount.
  • Keep track of your income and expenses, be aware of the “latte factor”, the small expenses that seem irrelevant but make a big difference in the long term.
  • Review your service contracts (i.e. cell phone, insurance policies, bank fees) at least on an annual basis, you may obtain a better offer.
  • Avoid falling in the consumerism trap. We don’t need what the media tells us we need.
  • Take advantage of taxation laws, use your RRSP room. Be aware how the bank charges fees to manage your investments and ask questions.
  • Add more value to your clients or employer than anyone else.
  • Keep track of your assignments and invoice them in an organized way. Follow-up according to contracted terms.

 8 Benefits to Working Out in the Morning

1. It’s easier to follow high-volume training systems
2. Your hormones are working to your advantage
3. It leaves times for other priorities
4. You’ll be more focused when you reach the office or school
5. You’ll be less likely to skip your workout
6. Your metabolic rate will receive a quick boost
7. You won’t have as many distractions
8. Your mood will improve
Source: Body Building website

 Benefits of being at Peace (with others and with ourselves)

  • Reduces stress and anxiety
  • Supports better concentration
  • Increases empathy
  • Expands the capacity to forgive
  • Provides a sense of inner strength and power
  • Builds patience
  • Promotes a joyful state
  • Develops the ability to better handle difficult circumstances
  • Builds self-confidence
  • Strengthens the immune system
  • Increases compassion
  • Improves relationships
  • Supports better sleep
  • Promotes self-actualization
  • Provides a healthier environment
  • Inner peace is contagious, is transmitted to others (same as anger)
  • Increases acceptance of self and others
  • Cultivates love

 Do you know how to maintain a healthy mindset?

  • Set goals
  • Laugh a lot
  • Manage your emotions
  • Try one new thing everyday
  • Focus on the present moment
  • See the positive side of things
  • Always see the glass half full
  • Never stay inside of your comfort zone
  • Surround yourself with positive people
  • See challenging situations as opportunities
  • Focus on the experience rather than the end result
  • Have an increased awareness and appreciation of yourself and your body

 Honouring Dr. Wayne Dyer who passed away last weekend.

Dr. Dyer was an internationally recognized author and speaker with over 40 books published. A source of motivation and inspiration for millions, he believed that every person can have an extraordinary life. He was a kind, loving and inspiring soul.
Some of the topics presented by Dr. Dyer:
Gratitude 
  • Start your day with gratitude
  • Gratitude shows we are connected to something larger than ourselves
  • Gratitude removes the influence of the ego
Power of Identity
  • There are no more powerful words than those we write after “I AM”. Dr Dyer suggested we create our “I AM” statements and read them daily
The Secret of Forgiveness
  • There is no greater power than pure unconditional love. Love everyone, even the walls!
  • Avoid blaming or using excuses
  • Take responsibility
  • Forgiveness set you free
Self-actualization: Qualities of Self-Actualizing people:
  • Are independent of the good opinion of other people
  • Look past judgements or labels
  • Focus in similarities, we are all ONE
  • Never place into the imagination anything they don’t want to manifest
  • Self-acceptance: are able to love and accept themselves
  • Democratic values and attitudes: are able to learn from anyone, are humble and friendly with anyone regardless
  • All change comes from within

 Expand Your Comfort Zone

“The quality of your life is in direct proportion to the amount of uncertainty you can comfortably live with” Tony Robbins
Why should we expand our comfort zone?
  • Once expanded, it can’t go back to its original size
  • You grow and become more
  • Experiences that once scared you, have no power over you anymore
  • You defy the limits you once set on yourself
How can we expand our comfort zone?
  • Try something new, like a food you’ve never had, or a hobby you’ve always wanted to try.
  • Do something you’ve never done, like skydiving or bungee jumping, or ride a roller coaster.

 What are the benefits of hugging?

  • Builds trust and safety
  • Improves communication
  • Lowers heart rate
  • Increases oxytocin levels
  • Decreases negative emotions such as loneliness
  • Stimulates serotonin
  • Lowers blood pressure
  • Lowers worry and anxiety
  • Enhances the immune system
  • Boosts self-esteem
  • Reduces our fears
  • Relaxes the muscles
  • Improves our mood
  • Helps us to be present
  • Teaches us how to give and receive
  • Builds empathy

 What is stress?

A response from the body about demanded change
There is positive stress (Eustress) and negative stress (Distress). Negative stress can cause anxiety, reduce performance, and create physical and mental issues.
Which techniques can be used to reduce negative stress?
  • Sleep well
  • Plan your day
  • Meditate
  • Relax
  • Eat well
  • Exercise
  • Laugh
  • Forgive
  • Read
  • Love
  • Volunteer your time

 Which are some of the benefits of turmeric?

  • Natural antiseptic and antibacterial agent
  • Natural anti-Inflammatory
  • Natural liver detoxifier
  • Dramatically Increases The Antioxidant Capacity of The Body
  • Linked to improved brain function
  • May help prevent cancer
  • Relief for Arthritis
  • May treat depression
  • Protects against heart disease
  • Protects against Alzheimer’s Disease

 How can we stay positive in difficult situations?

  • Be patient
  • Have faith
  • Express gratitude
  • Exercise regularly
  • Eat and sleep well
  • Live in the present moment
  • Live in a positive environment
  • Do not exaggerate your problems
  • Distance yourself from negative thoughts
  • Trust that everything is going to work out
  • Start focusing on your blessings instead of your stressors
  • Find the optimistic viewpoint in negative situations
  • Do not let fears hold you back from doing what you want
  • Add value and positivity to someone else’s life

 Why push through the extra mile?

  • You will inspire others
  • Your hard work will pay off
  • You deserve to be happy
  • You will be a positive influence
  • Your own energy will increase
  • You deserve the joy of success
  • You must believe in your dreams
  • You will create an example for the world
  • You will make your loved ones proud
  • You will bring a sense of purposefulness into the world
  • You will set a higher standard for yourself and others to aspire to

 Do you know the effects of alcohol on your brain?

  • Erodes the production of serotonin and oxytocin
  • Interrupts the connection of the frontal and rear lobe (the frontal lobe is the command part of the brain)
  • Can develop diseases such as liver inflammation (alcoholic hepatitis) or severe liver scarring (cirrhosis)
  • Inhibits the flow of oxygen
  • Can increase a person’s risk of heart disease
  • Decreases the number of brain cells
  • Inhibits thinking and creation
  • It can damage your memory
  • Increases the risk of dementia
  • Has a toxic effect on the Central Nervous System
  • Increases anxiety and stress
  • It is linked to depression and self-harm 

Do you know that fear is negatively affecting your life?

Disadvantages of fear:
  • Produces anxiety
  • Creates chaos in your life
  • Affects those around you
  • Weakens your immune system
  • Life becomes centered on pessimism
  • Limits you in achieving your dreams
  • Erodes your faith in yourself, others or those things you believe in
Benefits of courage:
  • Gives you confidence
  • Increases your capacity to influence others
  • Leads to better health
  • More eager to take action
  • Gives you an increased likelihood of success
  • Strengthens your cardiovascular system
  • Helps you to live in the present
  • Develops empathy and compassion
“Courage is not the absence of fear but the capacity to dance with it”  T.R. 

Having a purpose in life influences every area of our lives.

Do you know the importance of meaning in life?

Through having a sense of meaning, individuals:
  • Live longer
  • Have a purpose in life
  • Develop compassion and kindness
  • Are fulfilled
  • Are able to better handle problems, higher level of resilience
  • Make sense of their existence
  • Experience greater happiness
  • Reduce their stress levels
  • Develop a sense of self-worth
  • Are protected against heart disease
  • Handle pain better
  • Learn to collaborate with others
  • Have a positive outlook in life
  • Develop a sense of belonging
  • Are better connected to other people
  • Have reduced levels of depression and anxiety
  • Are more organized and productive
  • Improve their financial situation
  • Develop a sense of responsibility

Do you know the health benefits of a good night sleep?

  • Improves memory
  • Reduces inflammation
  • Restores functions in the body like muscle growth and tissue repair
  • Stimulates the growth hormone
  • It is directly related to the reorganization and health of the brain
  • Reduces stress and anxiety
  • Reduces chronic pain
  • Improves heart health
  • Promotes a better mood
  • Supports clearer thinking
  • Extends life
  • Improves decision making
  • Reduces the chance of diabetes
  • You’ll be happier
  • Increases learning ability
  • Improves productivity
Tips to sleep better:
  • Set your body clock, set an schedule, go to bed and wake up at the same time every day (7 days a week). Ideal times 10:00 pm-6:00 am
  • Avoid caffeine 2 hours before going to bed
  • Nothing to drink 2 hours prior to bedtime
  • Keep the lights off
  • Exercise on a regular basis
  • Avoid using the bedroom for watching TV, working or use of other electronics.
  • Eat light meals at night
  • Avoid sleeping less than 6 hours or more than 8
  • Watch your alcohol and nicotine intake
  • Meditate or relax prior to going to bed
  • Replace worrying thoughts by empowering ones
  • Avoid watching the news at night, mostly, they bring negativity.

 Nutrition, mindset and physical exercise play a key role on our health, however, there are some other factors to consider.

According to the Public Health Agency of Canada, there are 12 Key Determinants of Health, Income is the first one, here are some universally known tips about MONEY:
  • Be grateful for what you have
  • Spend less than you earn and invest the difference
  • Save 10% of your income “automatically” (automatic debit from your bank account)
  • Become an investor rather than a consumer, avoid becoming a victim of consumerism
  • Be aware that “stuff” will not bring you happiness, experiences will
  • Be careful about small expenses such as coffee or eating out – they all add up
  • Keep detailed track of your expenses to be able to reduce them and save even more. Organization is essential for good financial planning
  • Understand the power of compounding
  • Know the interest you pay on credit cards, pay those with high interest first. Consolidate debt to lower interest vehicles such as credit lines.
  • Be aware of fees you pay (i.e. bank, insurance, etc.)
  • Research has proven that our income is directly related to the amount of time we watch TV, decrease TV time, read more
  • Invest in your education
  • Avoid complaining, “Change your expectations for appreciation”
  • Avoid using excuses, they make you weaker
  • Have clear, concrete and time sensitive financial goals

Did you know that sitting is the new smoking?

  • Sitting for long periods of time has been linked to several health conditions
  • Sitting increases the risk of cardiovascular disease and cancer
  • Sitting increases the risk of obesity
  • Sitters are susceptible to muscular issues and back problems
  • Sitters have a higher risk of developing depression
  • Sitters have double the risk of developing type II diabetes
What can we do?
  • Sit on an exercise ball
  • Stretch at least twice per day
  • Alternate between sitting and standing
  • Learn some yoga poses
  • Use a standing desk

How can we support a healthy brain?

  • Eat omega 3 rich foods such as salmon, avocados and walnuts
  • Exercise at least 3 times per week
  • Sleep 7-8 hours a day
  • Keep hydrated, the brain needs water
  • Do mental exercises: puzzles, memory games, learn a language, learn new dance steps or to play a musical instrument, learn something new everyday
  • Eat low glycemic, high fibre carbohydrates
  • Eat lean protein
  • Think positively, even in bad circumstances
  • Reduce stress (stress kills cells in the memory centres)
  • Eliminate tobacco and alcohol
  • Limit caffeine intake
  • Avoid toxic cleaning materials
  • Avoid excess salt (learn how to read sodium content in foods)
  • Be grateful for what you have, thoughts alter the structure of the brain.

Do you know some of the benefits of High-intensity interval training (HIIT)?

A short intense workout 3 times a week could be better than exercising daily in a less effective way.
  • It is efficient
  • Burns more fat
  • Supports cardiovascular health
  • No equipment necessary
  • You’ll lose weight, not muscle
  • Increases metabolism
  • Supports aerobic and anaerobic fitness
  • Improves blood pressure
  • Improves cholesterol profiles

Do you know some of the benefits of Vitamin D?

  • It is essential for the absorption of calcium and phosphorus
  • Protects bone and dental health
  • Supports and regulates the immune system
  • Lowers the risk of cancer
  • Lowers the risk of heart disease
  • Protects against infections
  • Improves muscle function
  • Lowers insulin
  • May help to lower blood pressure
  • May reduce the risk of thyroid issues

Do you know some of the benefits of loving yourself and others?

  • Develops compassion
  • Extends life expectancy
  • Reduces depression
  • Lowers blood pressure
  • Reduces stress
  • Enhances empathy
  • Reduces anxiety
  • Reduces pain
  • Lowers risk of common cold
  • Makes people happier
  • Enhances the immune system
  • Improves mental well-being

Do you know some of the benefits of gratitude?

  • Enhances empathy
  • Sense of happiness
  • Overall improvement of well-being
  • Increases mental strengths
  • Reduces stress
  • Directly related to vitality and energy
  • Fosters better relationships
  • Improves physical health
  • Reduces aggression
  • Supports better sleep
  • Improves self-esteem
  • Boosts the immune system
  • Reduces depressive symptoms
  • Increases resiliency
  • Decreases systolic blood pressure
  • Reduces materialism
  • Increased productivity
  • Improves decision making
  • Better goal setting

Do you know some of the benefits of deep breathing?

  • It is a natural pain killer
  • Reduces stress
  • Lowers blood pressure
  • Promotes better blood flow
  • Relieves emotional problems
  • Improves quality of blood
  • Oxygenates the brain
  • Releases toxins
  • Supports good sleep
  • Increases energy
  • Strengthens immune system
  • Better digestion
  • Less inflammation
  • Increases awareness
  • Stimulates the lymphatic system
  • Increases the cardiovascular capacity
  • Helps to improve your posture
  • Makes you happier

Do you know some of the benefits of  meditation?

There are multiple benefits to meditation, among others:

  • Improves immune system
  • Better brain functioning
  • Anti-inflammatory
  • Lowers blood pressure
  • Improved memory
  • Decreases tension related pain
  • Increases serotonin production
  • Increases energy levels, creativity and happiness
  • Reduces stress and anxiety
  • Lowers depression
  • Better focus
  • Helps to sleep better
  • More compassion

Do you know the benefits of Vitamin C?

  • Antioxidant – helps to protect our bodies from free radicals
  • Increases elasticity of arteries and veins
  • Reduce cellular DNA damage
  • Lowers lead toxicity
  • Fights cataracts
  • Helps in absorption of iron
  • Protection against immune system deficiencies

Health and Energy Tips

  • Alkalize your body by drinking water with lemon/lime every day
  • Eliminate or reduce the consumption of animal products
  • Eliminate or reduce the consumption of processed foods
  • Do you know that microwaves destroy the nutritional value of food? Among other effects, it reduces antioxidants, denatures proteins, deactivates B12 and breaks down essential fatty acids.

Why bounce on a rebounder (mini-trampoline)?

  • Increased capacity for breathing
  • Circulates oxygen
  • Normalizes blood pressure
  • Supports the production of red blood cells
  • Supports lymphatic circulation
  • Stimulates metabolism
  • Enhances digestion
  • Sharpens learning process
  • Helps with sleep and relaxation

Do you know that ginger has multiple health benefits?

  • Boosts the immune system
  • Has anti-Inflammatory effects
  • Reduces the symptoms of dizziness, including nausea
  • Treats migraines
  • Reduces colds and flu

Do you know the health benefits of cilantro?

  • Helps prevent cardiovascular damage
  • Strong antioxidant
  • Removes heavy metals such as mercury and aluminium from your body
  • Anti-anxiety effects
  • Decrease oxidative stress
  • Lowers LDL (bad cholesterol) and raises your HDL (good cholesterol)
  • Anti-inflammatory
  • Immune booster
  • Diuretic

Do you know some of the benefits of turmeric?

  • Anti-inflammatory
  • Natural antiseptic and antibacterial agent
  • Natural liver detoxifier
  • Dramatically increases the antioxidant capacity of the body
  • Linked to improved brain function
  • May help prevent cancer
  • Relief for Arthritis
  • May treat depression
  • It is worth looking into the benefits of curcumin (component in turmeric)

Do you know the benefits of Magnesium?

  • Relaxes the nervous system
  • Alkalizes the body
  • Improves flexibility
  • Hydrates the body
  • Creates energy in the body
  • Supports the digestive system
  • Prevents cardiovascular disease
  • Regulates blood pressure
  • Treats Insomnia

Do you know the benefits of Chia seeds?

  • Provides fiber
  • Excellent source of Omega 3
  • Great source of protein
  • Good for the heart
  • Several nutrients with very few calories
  • Full of antioxidants
  • Almost all the carbohydrates in them are fiber
  • Lowers the risk of heart disease and Type 2 Diabetes
  • High in calcium, phosphorus and magnesium

Do you know the benefits of blending or Juicing?

  • Helps to detox and alkalize your body
  • Boosts your immune system
  • Increases energy
  • The body receives high concentration of vitamins, minerals and enzymes
  • Aids the digestive process
  • Helps you absorb all the nutrients in fruits and vegetables (phytonutrients)

There are thousands of combinations you can use. The best ratio is 3 portions of green vegetables per 1 portion of fruit. If you are new to green drinks, start with a higher fruit ratio.
Sample recipe: spinach, cilantro, ginger, cucumber, lime or lemon and 1 fruit (apple, banana, mango, pineapple etc.)

It is better if you drink it within 15-20 minutes of preparation to avoid oxidation, however, if not possible, you will still get the nutrients.

“Besides the inherent nutritional value, one of the main keys to its quality is the fact that it’s green chlorophyll rich. This is important because chlorophyll builds blood. And it’s blood that sustains and builds your body. How does it build blood? The chlorophyll molecule and the heme molecule, at the center of your blood’s hemoglobin, are essentially identical in structure. The only difference is that the center of the Heme molecule is Iron and the center of the Chlorophyll molecule is Magnesium. This near identical structure is one reason why green drinks are such a great blood builder. And healthy blood means a healthy body.”

Dr. Robert Young

Do you know the benefits of Omega 3?

Omega 3 fatty acids contain EPA and DHA either through natural sources such as cold water fish or supplements.  There is no need for Omega 3-6-9 as there are plenty of 6 and 9 in our meals. Some benefits:

  • Reduces inflammation
  • Improves cognitive function
  • Improves artery health
  • Improves cholesterol by lowering triglycerides and elevating HDL
  • Lower levels of depression
  • Improves mental health by helping to insulate nerve cells in the brain
  • Improves skin health
  • Improves joint health
  • May help protect against Alzheimer’s disease and dementia

Do you know that microwaves destroy the nutritional value of food?

Among other effects, it reduces antioxidants, denatures proteins, deactivates B12 and breaks down essential fatty acids.

Do you know the health benefits of beets?

  • Detoxify the liver
  • Lower blood pressure
  • Lower cholesterol
  • Protect against heart disease
  • High in iron
  • Protect skin and eye retina
  • Maintain a healthy colon
  • Strengthen the immune system
  • Its alkalinity combats acidosis
  • The high content of iron regenerates and reactivates the red blood cells and supplies fresh oxygen to the body

Do you know the health benefits of avocados?

  • Essential Fatty Acids
  • Packed with antioxidants
  • Can help stabilize blood sugar
  • Can help lower your cholesterol
  • 4 grams of protein (average)
  • Excellent source of potassium
  • Rich in vitamin K, Vitamin B9, vitamin B6, vitamin B5 vitamin C, and vitamin E
  • 11 grams of fiber (average)

Do you know the health benefits of Yoga?

  • Improves flexibility
  • Makes you happier
  • Inner peace
  • Better awareness
  • Increased energy
  • Stress reduction
  • Improved fitness
  • Lowers blood sugar
  • Lowers blood pressure
  • Slows heart rate
  • Perfects your posture
  • Better bone health
  • Boosts the immune system
  • Expands lung capacity
  • Provides relaxation
  • Improves balance
  • Helps you sleep
  • Improved blood flow
  • Builds muscle strength

These benefits are mainly related to 1 of the 8 pillars of yoga, the Asana or physical practice.

Do you know the health benefits of NOT complaining?

  • Fosters a positive attitude
  • Reduces stress
  • Moves us out of the victim mode
  • Cultivates gratitude
  • Gives peace of mind
  • Produces acceptance
  • Magnifies the positive
  • Helps us live in the moment and be present
  • Reminds us of our true nature, detached from ego

“Complaining has a similar impact to our health as second-hand smoke”

“When you complain, you make yourself a victim. Leave the situation or accept it. All else is madness.” – Eckhart Tolle

Do you know the health benefits of laughter?

  • Relaxes the body
  • Boosts the immune system
  • Releases endorphins
  • Prevents heart disease
  • Decreases pain
  • Eases anxiety and fear
  • Strengthens relationships
  • Improves mood
  • Improves blood flow
  • Stimulates many organs
  • Helps to cope with difficult situations

Do you know some of the benefits of meditation?

There are multiple benefits to meditation, among others:

  • Improves immune system
  • Better brain functioning
  • Anti-inflammatory
  • Lowers blood pressure
  • Improves memory
  • Decreases tension related pain
  • Increases serotonin production
  • Increases energy levels, creativity and happiness
  • Reduces stress and anxiety
  • Lowers depression
  • Better focus
  • Helps to sleep better
  • More compassion

Note: Health tips were compiled by Lola Bendana. These tips are for educational purposes only and are in no way intended to diagnose, cure, or treat any health condition. It does not constitute medical or professional advice. Always consult with your physician first.

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