Daily Inspiration to Move You Forward

Every Week, we release a new article with the goal to help you get to the next level in your life, whatever that may be for you. Whether it's on health, relationships, finance, or career, we've got you covered.

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Benefits of Turmeric

Turmeric is one of the most anti inflammatory substances we can possibly incorporate into our diet. It is one of the most powerful foods we can have to maximize our health and live with optimal energy and vitality.

Best Anti-Inflammatory 

Turmeric is one of the top foods we can eat to battle inflammation. It is so powerful, that it even matches the power of some anti-inflammatory drugs. It fights inflammation at a molecular level to have your body running at an optimal level.

Improved Brain Function

Turmeric significantly reduces inflammation, this directly benefits the function of the brain. It is shown to improve memory, reduce chances for Alzheimer’s, and improve the longevity of the brain. Having turmeric can greatly improve your brain function and have your brain operating at a high level. 

Help Prevent (And Perhaps Even Treat) Cancer

Inflammation is directly correlated to the growth of cancer cells. By implementing turmeric into your daily lifestyle, you drastically reduce your chances of having cancer in the future. By reducing inflammation, you reduce your chances to incur disease and increase your chance to live a “disease free” life.

Joint and Muscle Health

Inflammation can be a major cause for joint and muscle pain in people of any age. Turmeric can help improve the health of your joints & muscles and can contribute to the longevity of your body. Take turmeric every day to increase the health of your muscles and joints in the long run.

Whether it is putting it in your smoothie, or having a turmeric supplement, incorporate this powerhouse supplement to drastically change the health and vitality of your body. 

Why You Should Travel

 Many say that travelling is reading the pages in the book of life. Travelling can expose you to cultures, people, and ideas that you would have never been exposed to staying home. Here are some of the top benefits you will experience when you take a trip and experience travel.  

Opens Your Eyes

Travel will open your eyes to new cultures, new perspective and new ways of living. It will expand your mindset and perspective in a way that will allow you to move forward in your life. The insights and perspective you adopt will change the way you live your life back home.

Meet Amazing People

You will meet the most amazing people! You will meet people you wouldn’t normally meet that will inspire you to live & experience life in a completely different way. Even if it is something as small as a new food, or a traditional game to play with friends, or a value rooted in their culture – you will learn so much from people you meet while travelling.

Learn New Languages

You didn’t think we were going to forget this one, did you? Travel opens you to the opportunity to immerse yourself in multiple languages. Not only the language, but also the people that make the languages so special. Want to learn a 2nd, 3rd, or 4th language? Pack your bags and plan a trip! 

Helps You Grow

When we are in unfamiliar territory, many times it can feel uncomfortable. It is in discomfort where we experience the most growth. Life begins at the end of our comfort zone and travelling is one of the best ways to go beyond our comfort zone into an unbelievable amount of growth. 

Travel is something that all of us should experience at one point in our lives. It opens us up to new perspectives, new people, and new places. It will grow our mind and expand our heart. Travel will change the way you see the world and in turn, change the way you live your life.

Benefits of Smiling

 There are so many keys to living a great life. In our opinion, one of the most important is to smile more often. It has amazing physical and emotional benefits including the following:

Become Happier

It is no surprise that the happiest people on earth also are the ones who smile the most. It’s proven that smiling releases dopamine and endorphins, the ‘feel good’ chemicals in the brain. If you want to experience more happiness, make the intentional decision to smile more. 

Be More Likeable

People are naturally drawn to people who smile more often. If you want to be more likeable, smile – you will be shocked to see how people respond. Grow your social circle and become everyones favourite person. 

Better Relationships

Whether it’s your friends, family, or people in your professional life, people will be more connected to you if you smile more often. If you want to build better relationships, make the conscious decision to smile more to the people in your life.

Live Longer

It is proven that the more you smile, the longer you will live. There is a strong correlation between happiness and longevity. If you want to live a long & full life, make the decision to smile more.  

We are all in the pursuit of the goals we want accomplish. What will drastically change our ability to succeed is our level of happiness. And what will drastically change our level of happiness is our ability to smile. Smile often to live a happy, fulfilled, and relationship filled life.

How to be More Productive

We all could use a little more time. Time for our work, our mission, our family and our friends. What if we could actually create more time? We like to think that we can. Here are some of the top ways to make more time for the things that matter to you.

Schedule Your Day

It is easy to feel like time is flying by when you don’t schedule your day. Creating hour by hour blocks is the quickest way to increase productivity and gain an understanding of exactly where your time is going.

Take on Challenges First

For the most part, we experience the highest levels of productivity in the morning. Schedule your most challenging tasks earlier in the day (ideally before lunch) so that you can set yourself up to win.

Take More Breaks

It sounds really counter intuitive. But taking intentional 15-20 minute breaks can tremendously boost your levels of productivity in your work time.  Set breaks between 60-90 minute work blocks and see your productivity sky rocket! 

Stop Multi-tasking

By engaging with multiple tasks, we actually diminish our ability to be optimally productive in what we want to accomplish. Give full presence to the things you do and start experiencing a boost in productivity instantly.

We all want more time. By implementing these strategies, we can actually do just that. By boosting our productivity, we can give more time to the things that matter and we can experience more of life.

How to be More Confident

To be able to pursue the things in life that are outside of our comfort zone, we must have confidence. Confidence in our ability to achieve the things we’re after and to take the leap of faith into the unknown. Here are 4 keys to being more confident. 

Visualize the Future You

Lack of self-confidence often comes from a poor self-image that is often inaccurate. Take time every day (ideally morning & night) to visualize the person you want to become. How do they walk, speak, interact with the world. Take this on as a daily practice and you’ll feel yourself become instantly more confident. 

Environment is EVERYTHING

You are the sum of the 5 people you spend the most time with. It is critical to surround yourself with people that lift you up. Surround yourself with people that have a lot of confidence in themselves and you will see your confidence naturally increase. 

Intentionally Move Towards Discomfort

Neale Donald Walsch famously said “Life begins at the end of your comfort zone” If you want to build real confidence, you need to consistently find ways to put yourself in uncomfortable situations. Whether it is giving a speech, having a tough conversation, making the hard sales call, these will all build an unshakable confidence. 

Set Yourself up to Win

Many people achieve goals that are so unrealistic, it actually sets them back. It is great to set unrealistic goals, but your means for achieving the goal must be realistic. Creating plans for the things you want to achieve is the quickest way to accelerate your success. Clear plan = goal achievement = confidence boost. 

We could all use a little more confidence in our day to day lives. Confidence to achieve in our professional life, confidence to show up fully in our relationships, and confidence to achieve what we’re striving for. Implement these 4 strategies and feel your confidence increase instantly.

Benefits of Reading

If we aren’t growing, we’re dying. It is critical for us to constantly develop ourselves to be able to perform at our highest potential. Here are a few of the top benefits of incorporating reading into your daily practice. 

Improve Stress Management

No matter how much stress you are experiencing in your life, the moment you pick up a book, your brain has a hard time focusing on and giving energy to the cause of your stress. Even if it is just for 20 minutes, you will see a drastic change in your stress levels after a quick read. 

Gain Knowledge & Ability

Whether you’re reading a novel or a personal development book, you will gain knowledge and insight that you can apply in your life. A new perspective from your favourite character or practical strategies in an educational read, it all will help you grow and level up your ability to thrive through life. 

Memory Improvement

One of the top ways to improve your memory is to train and stimulate your brain – reading does just that. Incorporating reading into your daily ritual will consistently train your brain which will lead to the improvement & longevity of your memory. 

Lazer Focus

Everyone has experienced a time where we feel a lack of focus. With everything going on in life, it is easy to break focus and have our thoughts feel like they’re all over the place. Reading will train your ability to focus which will translate into your level of engagement in your professional & personal life.

At times, it feels like life is moving at light speed. By incorporating just 20 minutes of reading a day, it gives life the opportunity to slow down. It gives you a chance to escape from all of the happenings in your professional and personal life. It gives you a chance to energize and take time for you. And lastly, it gives you the ability to take your life to the next level. 

Benefits of Eating Green

We’ve all heard the importance of eating more greens. Many will say that incorporating greens into your daily lifestyle is essential in leading in a healthy lifestyle. Here are some of the top benefits of living a ‘Green’ Lifestyle:

Increase Energy

Greens are of the top foods you can have to increase you energy levels. They are easy to digest and provide your body with the proper balance of nutrients to perform at an optimal level. Eat more greens and watch your energy go through the roof.  

Minerals & Nutrients

Eating green foods provide your body with all of the necessary nutrients to lead a healthy lifestyle. The most essential nutrients found in greens include  calcium, magnesium, potassium, and vitamins B, C, E, and K. 

Optimal Immune System

Eating Greens will keep your Immune system running at an optimal level and will drastically reduce your risk of harmful illnesses such as Diabetes, Cancer, and Heart Disease. Want to reduce your chances of getting sick? Eat more greens!

Alkalize & Hydrate

Greens are the most effective type of foods to Alkalize your body, keeping your PH at a healthy and stable level. Greens are also some of the most water rich foods that are out there. If you want to stay hydrated, eat water rich green foods. 

The food we put into our bodies act as the fuel for us to be able to go through life. If you want to experience life with an optimal level of energy, a strong immune system, and a disease free body, incorporate more greens into your daily lifestyle. 

Why Friends are a Key to Success

The people you surround yourself with drastically affect the way you feel and experience the world. You are the sum of the 5 people you spend the most time with. Whatever your aspirations for your life may be, it is critical that your friends are aligned with them. Here are the top reasons why friends are a key to success.

Emotional Well-Being

Countless studies have shown that having a group of friends has direct correlation to happiness. Many times, life tests us with challenges and sends us on an emotional roller-coaster. Having a great group of friends can help you experience great emotions on a regular basis. 

Social Skills

We are living in a digital age where people are slowly losing their ability to connect outside of a screen. Having a group of people that you can have real, in-person connection with will keep your social skills in top shape in this ever-changing digital world.

Support & Encouragement

Whether it is starting a business, losing weight, or implementing a new habit, friends are a great outlet for support and encouragement. Whatever you are looking to do, having a group of friends to support you will drastically change your level of drive and motivation towards what you are striving to do.

Level Up Life’s Experiences 

Life’s experiences are taken to a new level when you experience them with people you care about. Whether it’s something as big as a trip or as small as a simple lunch, friends make life’s experiences that much better.

The best investment you can make is into relationships. Invest in both friends you already have as well as new friends you haven’t met yet. It will make life that much more incredible to be living.

Benefits of Learning a Foreign Language

There are thousands of languages that are spoken across the globe. But many of us only get to experience 1 or 2 in our lifetime. There are countless benefits of learning another languages – here are 4 of the top benefits: 

Develop Your Brain

When you learn a new languages, you are making thousands of new connections in your brain. The more you practice, you build an insulator called Myelin that strengthens the connection. Learning a new language is one of the fastest ways to develop your brain no matter what age.

Meet New People

When you learn a new language, you open yourself to interacting with a entirely new group of people – people you would have otherwise not been able to communicate with. Want to meet new people? Learn a new language!

Discover New Cultures

In today’s society, we are so limited to our cultures views, perspectives, and practices. When you learn a new language, you gain the ability to discover brand new cultures that we have never been exposed to. 

Become an Expert Traveller

When you learn a new language, you instantly have an advantage when it comes to travel. You can have a more full, enriching experience because you are able to communicate with people in their countries language. 

It is never too late to learn a new language. Whether you commit a few hours a week, or do an immersion program in a foreign country, take time to invest in learning another language so you can add another layer to your life!

Benefits of a Smoothie Reset

Here at Multi-Languages, we are always trying to find new ways to take our Health to the next level. When we find new strategies we get so excited to share it with you! We have recently come across the amazing benefits of doing a smoothie reset day. You can join our Facebook Group or simply do it on your own. 

Gives your Metabolism a Break

When you are constantly giving your body food, your body is forced to break down that food and convert it to energy. Doing a weekly smoothie day gives your body a chance to rest from having to break down foods and allows your metabolism to have a quick reset.

Cleanses your System

When you only have liquids for the day, your body will naturally cleanse a lot of the built up toxins that come with the food you eat. In just one day, you can flush out a significant amount that your body otherwise wouldn’t have the chance to fully break down and digest properly. 

A Mental Reset

Not only is a smoothie day good for a metabolism reset, it is also a great mental reset. It clears your mind from the constant thought of “when’s the next meal?” Instead, it allows you to clear your mind and focus on the things you need to give energy to – all while having a delicious shake!

Healthy Start to the Week

The truth is, when we eat healthier, we tend to make healthier choices moving forward. By starting your week off with a smoothie reset day, you will make different decisions throughout the rest of the week in terms of what you put in your body and are more conscious of what will give you energy. 

There are many things that we can do to lead a healthy lifestyle. Deciding to incorporate a smoothie reset day into your lifestyle will add to your journey of living a healthy & energy rich life. Try it out for yourself and see the amazing benefits that doing a Reset day creates. 


Benefits of Intermittent Fasting

We have all been taught to believe that Breakfast is the most important meal of the day. We have been told that to kick start our metabolism, we need to eat first thing in the morning. In the past few years, Intermittent Fasting has significantly grown in popularity. Here are some of the top benefits of IF.

Increased Fat Burning

Intermittent fasting is one of the fasted ways to increase your level of fat burning. It creates key-tones in your body that act as a fat burning mechanism. IF also speeds up your metabolism so you burn more calories throughout the day.

Optimal Energy

One of the benefits of Intermittent Fasting is since your body is using fat as energy, it is a longer burning process. As a result, your energy levels last much longer than the quick spikes of energy from having a sugary snack. 

Reduce Chance of Disease

Intermittent Fasting has been proven to drastically reduce the chances of many illnesses such as cancer, diabetes, and heart disease. It has been shown to improve heart health and is directly linked to extended lifespan. 

Improves Brain Health

Many studies have shown that implementing intermittent fasting can improve your brain health and longevity.The key tone bodies that are produces from fasting contribute to the overall health of your brain. 

There are countless benefits of Intermittent Fasting that all contribute to you living a full, energy rich life. Try it out for yourself and experience the instant energy boosting effects of IF!

Benefits of Exercise

Exercise is arguably one of the best things you can do for your overall health. Implementing exercise into your weekly routine can drastically improve both your physical and emotional well-being. Here are the top 5 benefits of Exercise:

Live Longer

It has been proven by countless studies that incorporating regular exercise has been linked to improving longevity. If you want to have a full, long lasting life, start to make exercise a part of your weekly routine. Even if it is just 3 times a week, the important thing is that you get started.

Have More Energy

There is a different level of energy from people that take the lifestyle change of regular exercise. If you want to generate more energy for the things that matter such as family, friends, and experiencing life, incorporate exercise into your lifestyle – you will experience instant energy!

Say Goodbye to Sickness

It has been proven by countless studies that exercise is directly related to the reduction of sickness and disease in the body. Individuals that regularly physically engage their body are far more likely to live a ‘sickness free’ lifestyle. Want to say goodbye to sickness and disease? move your body! 

Feel Happier

Exercise has a direct relation to your emotional well-being. If you’re feeling sad, frustrated, angry, try going for a 30 minute workout. You will see that the negative emotions subside almost immediately. Exercise regularly and you will see yourself feeling great instantly!

There are few things that impact your overall health & well-being like regular exercise. If you want to live longer, have more energy, be ‘sickness free’, and feel happier, it’s time to incorporate exercise at least 3-4 times a week – It’s time to level up your life! 

Benefits of Apple Cider Vinegar

Apple Cider Vinegar is one of the most popular types of vinegar to support a healthy life. It has been known to have many benefits including weight loss, reduced cholesterol, lower blood sugar level and improved metabolism. Here are some of the top benefits to ACV.

Weight Loss

Studies have shown that ACV has been proven to help you lose weight. It contributes to increasing satiety, helps you eat fewer calories and leads to significant weight loss over an extended period of time. If you want to lose weight, incorporate 1-2 tbsp of ACV every morning. 

Lowers Blood Sugar

By far, the most successful application of vinegar to date is in patients with type 2 diabetes. Everyone should benefit from keeping their blood sugar levels in the normal range. The most effective (and healthiest) way to do that is to avoid refined carbs and sugar, but apple cider vinegar can also have a powerful effect.

Improves Heart Health

Heart disease is currently the world’s most common cause of premature death. It is known that several biological factors are linked to either a decreased or increased risk of heart disease. ACV has been linked to reducing your risk of heart disease and promotes optimal heart health.

Fights Against Cancer

Cancer is a terrible disease characterized by the uncontrolled growth of cells. There is a lot of studies that back up anti-cancer effects of apple cider vinegar. In fact, numerous studies have shown that various types of vinegar can kill cancer cells and shrink tumors. 

Even though ACV may not have a drastic change in the quality of your health, it will contribute to improving your overall health and well-being. Take 1-2 tbsp a day first thing in the morning to start experiencing some of the incredible health benefits of Apple Cider Vinegar. 

5 Things Really Efficient People Do

Everyone wants more time. Time to spend with our family, our friends, and doing the things we’re passionate about. Efficiency is one way of adding minutes or hours to your day. Here are five of the top tips to boost your efficiency.

Clarity Is Power

It is no surprise that all of the most successful people in the world have absolute clarity over what they want and where they are going. Once you have clarity over what you want, you become more efficient in the work that you put in. Gain clarity and you will see your efficiency sky rocket. 


If you want to have more time, let go of the things you don’t absolutely have to do. Outsource the things you don’t have to do such as cutting the grass, cleaning your car, or shovelling the driveway. Free up your time to get more out of life and live on your terms.

Create a Schedule 

Nothing will level up your efficiency like committing to block time in your schedule. Build your calendar into half hour or hour time blocks and you will be blown away by the amount of time you’re letting slip by. Block your day from the time you wake up to the time you go to sleep so you never miss a beat. 

Take ME Time

A lot of times, when we are in such a hurry to get everything done, we miss out on really enjoying our lives. Always remember to take time for yourself so that you can have the energy needed to create the things you want to create and live a life you’re excited about.

Set Goals

If you want to be truly efficient, you have to have something you’re working towards. Set goals that push you to use your time to the limit of what’s possible. Set weekly, monthly, and yearly goals so that you can make sure you’re giving energy to the things that matter.

Efficiency can mean the difference between not getting results in life and excelling in the things you want to achieve. Put these different tools in place to boost your level of efficiency so that you can give time to the things that truly matter.

Keys to Success from the Best in the World

All of the most successful people in the world have many differences that make them unique in the way they do things. But they also have common traits that appear across the board when it comes to what got them to where they are. The following are a few of these traits: 


To be able to create anything significant in this life, you need a signifiant amount of energy. Eat a clean diet, move your body daily, and have a regular sleep schedule so that you can have the energy needed to create amazing things in this life.


All successful people have defined & have clarity over one thing – their Vision. To have any amount of success, you must have a vision of what you want in the future. You need to have clarity over what that vision is so that you can go forward and execute on it.


So many people get caught up in the excitement of pursuing every single project, business, or idea that they never create anything worthwhile. The most successful people know that to reach great heights, you need great focus. Laser in on what you want and go all in. 

Enthusiastic Failure

The difference between someone who achieves what they want and someone who doesn’t is one thing – their ability to face failure. Failure is a part of success and your ability to face it and move on will determine your level of achievement. 


Without a strong purpose, all of these things won’t matter. Without a compelling Why to drive you forward, you will find it difficult to find the motivation to keep going. Define your Why and stay connected to that moving forward.

We all have something we want to achieve. Take on these principles to the things you want to do and you will see yourself on the path to be alongside the worlds most successful. 

The Power of Writing Your Goals

Setting goals has become so popular but why is it that so many people fall short of what they want? Why is it that 92% of New Years Resolutions aren’t achieved? There are countless factors but one of them is that their goals aren’t written and reviewed regularly. Here are some of the benefits of writing your goals: 

It Demands Clarity

By writing your goals down, it forces you to have clarity on what you actually want. It makes you give time to thinking about what your goals are and defines the path on how to get there. 

It Shows Progress

Progress is one of the keys to living a happy life. If we aren’t progressing, it is hard to feel fulfilled. By writing your goals, you can now measure your progress and adjust the actions you take along the way. 

It Keeps You On Track

On the path to achieving a goal, we change our direction multiple times on the way. By having our goals written down, we have a clear picture of what we need to do to achieve the things we want.

It Helps You Create a Plan

The biggest mistake people make when achieving a goal is that they lose sight of their plan on how to get there. By writing down your goals, you get a better idea of what you need to do to achieve them. Setting a goal is not enough, you need to create a plan on how to achieve it.

Whatever your aspirations are for your life, realize that writing down the things you want take your ability to achieve them to a new level. Write your goals, create a plan, adjust along the way, and don’t stop until you achieve everything you want. 

The Benefits of Omega 3's

Are you having enough Omega 3’s in your diet? Omega 3’s are one of the most important nutrients you can incorporate into your daily life. The following are some of the top benefits of daily Omega 3 consumption:

Brain Health

It has been proven that regular intake of Omega 3’s drastically improves brain health and brain performance. Omega 3’s can improve mental clarity, focus, and can boost your mental capacity. 

Reduce Disease

Omega 3’s have been shown to drastically reduce chances of life threatening illnesses such as heart disease & Cancer. Level up your healthy lifestyle by incorporating daily Omega 3’s and reduce your chances of disease. 

Improve Sleep

One of the foundations of health is good sleep. Regularly having Omega 3’s in your diet can improve your quality of sleep. This will help you recover quickly and take your health to the next level. 

Clear Skin

On top of all of the amazing health benefits such as fighting disease, improved sleep, and brain health, Omega 3’s are directly related to clear and healthy skin! 

These are just a few of the amazing benefits of adopting an Omega 3 rich lifestyle. Whether you start taking an Omega 3 supplement, or have more Omega 3 rich foods, decide to take your health to the next level – you will see changes instantly! 

Increase Your Social Skills

We are social beings. Relationships are the currency of life. But we are never formally taught how to form strong connections and thrive socially. The following strategies will make you a pro in social situations.

Energy is Contagious 

When someone in a social setting is high energy, people are naturally drawn to that person. Next time you’re in a social setting, raise your energy by 10%. This may make you feel uncomfortable, but the more you do it, the more natural it will become. It will highlight more of your personality and make you instantly more likeable. 

Listen More than You Speak

No one wants to listen to the person that can’t stop talking. When you listen to others, it shows that you genuinely care. People will be more inclined to engage with you because they feel like you’re interested in what they have to say.

Find Common Ground

The most important part when building rapport with someone or a group of people is finding common ground. Interests, passions, careers, or anything you can find in which you can relate to the person will build instant connection. 

Give Complements 

Have you ever met someone who is everyone’s biggest Fan? They are instantly the life of any social situation. When you give someone a genuine compliment, they are naturally inclined to like you. Be everyone’s biggest fan – it makes any social setting feel great!

How to Master Your Mornings

Morning is the most important part of your day because it sets up how the rest of the day will unfold. If you get into a great morning routine, you will see yourself having instantly better days. Here are some easy ways to Master Your Mornings and recharge your day:

Set a Sleep Schedule

The first step in mastering your mornings is mastering your sleep schedule. Make sure you are going to bed at the same time every night so that you are well rested for that early wake up time. Stick to your schedule so your body can get accustomed to this new lifestyle.

Nightly Ritual

Even more important than your morning ritual, a nightly ritual is critical in determining how well rested you are to start the next day. Do your best to stay away from screens 30 minutes before you plan on going to bed. By doing this, your body releases Melatonin which tells your body you are ready to go to bed.

Alarm Out of Sight

The snooze button can be a daily battle. Put your alarm out of reach, ideally in another room. This forces you to get up out of bed and start the process of your body waking up. If you have to, set multiple alarms so it doesn’t let you go back to sleep.  

Next Step

Make sure that once you’re up, you define your next move. Turn on the lights and take your first action. This could be brushing your teeth, hoping in the shower, or getting to the kitchen to make breakfast. Whatever it is, make sure you decide on an action and stick to it every day.

How to Find Your Passion

What are humans made to do? What is our purpose on this earth? What is it that we are destined to become? These are questions that have been debated time and time again, yet so many people are utterly lost when it comes to finding their passion. Here are some ways to discover your passion and purpose.

Get’s You Excited

What gets you excited when you do it? What is something that makes you light up like nothing else. What is something that just thinking about it, gets you excited? This is a great way to find things you’re passionate about. Passion creates excitement. By doing this, you are reverse engineering your passion. 

Free of Charge

Think of the things that you would do for free. When you are passionate about something, it usually is something you would do for free. When you do something you love, you will not work a day in your life. 

You Can’t Stop Talking

If there is something you can’t stop talking about, odds are it is something you are passionate about. If it’s something that gets you excited to speak about and you can share it with absolutely anyone, that may be a key indicator of purpose and passion. 

Not Just One Try

Many people think that they have to pick one passion and once they do, that’s it. Finding your passion is like trying on different outfits. You have to try different things to see what you like. Go out and try different things, experience new paths, and constantly expose yourself to different areas of life. This will get you one step closer to finding your passion.

How to Feel Great Instantly!

We all experience bad days. Times where we just want to turn around and give up. No one on earth has lived a pain free life. That’s what makes us human. Here are some simple ways to have less bad days, more good days, and make yourself feel great:

Get Moving 

Your body is directly connected to the way that you feel emotionally. If you’re feeling down, go to the gym, go for a walk, move your body and you will feel yourself feeling instantly better. Adopt a lifestyle where being active is part of your daily routine so you can feel great every day.

Get Present

All suffering comes from focusing on something in the past we can’t change or something in the future that hasn’t even happened. If you find yourself feeling off, take a deep breathe and get re-connected to the present moment.

Get a New Environment

Environment is everything. You will become a product of the environment you put yourself in. Surround yourself with people that make you feel great and put yourself in situations that allow you to show up at your best. 

Get Grateful

It is impossible to feel fearful and grateful simultaneously. If you find yourself feeling down, take 3 minutes and focus on 3 things you’re grateful for. No matter how simple they may be – it will completely change the way you feel.

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.


Set Your 2018 Up to Win

Many times, people use the ready, fire, aim method to achieve their goals. This can work in some cases but for the most part, there is great power in establishing a plan before we kick off 2018!
These are some of the strategies you can use to get yourself ready for the year to come:
Get an Accountability Partner
Finding someone that will hold you accountable to achieving the things you want is one of the most powerful tools there is. Find someone that will push you and encourage you to constantly get to the next level.
Take a Day to Plan 2018
It is extremely valuable to take a day to map out exactly how you will get to where you want to go. Plan out the steps you need to take to achieve the things you want so when January 1st hits, you’re ready!
Get Ready to Mess Up!
Failure is a necessary part of any achievement. When you set out to accomplish anything new, failure is an inevitable part of the process. Find the lesson in every failure you have and become stronger with every setback you face.
Reverse Engineer Your Year
Visualize where you want to be in a year from now. Once you have a clear picture of what that looks like, you can now work backwards from that point. Picture your ideal year, now map out what you need to do to make it happen.
Take it Day by Day
People’s biggest problem is they try and focus on everything at once and easily overwhelm themselves. Focus on each day and get present with what you need to do in every moment. Days turn to weeks, weeks turn to months, and months will become a year faster than expected.


Vision – Where Goals are Born

“If you haven’t started on 2018, you’re behind” Where do goals come from? And how do we actually make them a reality?
Achievement takes many different factors. But one of the most important pieces of achieving your goals is through visualization. Goals can only exist through having a vision for the future. To be able to see the future better than the present, and to create a plan to make it real, takes vision.
What vision do you have for 2018? What do you want to create in the year to come? Does it seem a bit too far out of reach? Good!
The sole purpose of goals is not about the actual achievement of it, but rather growing into the kind of person who can. It’s the timeless saying: “It’s the journey, not the destination”.
For 2018, set some goals so far outside your reach you need to significantly grow to achieve them. This is your year, this is your time – make this year your best year ever!


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. 


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! 

Become a Magnet of Positivity

How do some people manage to stay 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!

Triumph Over Challenges

We all face challenges. We all have adversity to overcome. The following are some of most trusted strategies for overcoming the challenges you face in your day to day life:

The Most Important Belief

The most important belief you can have when facing challenges is “this too shall pass” For the most part, the adversity is only temporary. When you know that this won’t last forever – it no longer has power over you.

Change Your Thinking

Albert Einstein said “you can’t solve a problem with the same level of thinking that created it.” If you are feeling stuck, change your thinking to take on a different perspective. 

Take a Break

Overworking ourselves is the quickest way to slow down our progress. Take a step back and breathe. This way, you’ll be more relaxed and refreshed to take adversity head on. 

Find the Growth

With every setback comes an opportunity to grow. Find what you can learn from each challenge you face so that you can grow stronger. Plain and simple, Challenges = Growth. 

Model Success 

No matter what challenge you are currently facing, I can almost guarantee that someone else has had a similar obstacle to overcome. Find people who have overcome the same challenge as you are currently facing and model what they did to breakthrough. 

Whatever it is that you’re going through, believe that it too shall pass. Change your thinking and find the growth in every challenge you face. Once you do that, you will breakthrough all of the challenges you face. 

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 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 an 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. 

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 principles 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 striving 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 of where you want this to go. 

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: 


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. 


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. 


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. 


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. 


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! 

Create Unstoppable 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! 

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 counterintuitive 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. 

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. 

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. 

How to be More Charismatic

How do you naturally draw people in and become magnetic? Here are a few things that you can put into practice to make yourself even more charismatic: 

Listen More Than You Speak

People are naturally drawn to someone who listens more than they speak. Listen with the intent to understand, not just reply.

Make Others Feel Heard

Another key to charisma is to make people feel like what they’re saying matters. Make them feel like you’re fully attentive to what they’re saying.

Presence is King

There is nothing more attractive than someone who is fully living in the present moment. Make eye contact, ditch the phone, and be in the moment with the people you’re with. 

Shine the Spotlight on Others

One of the best ways to have people drawn to you is to be the champion of everyone around you. Compliment, be kind, and show people you care about them. 

Listen to the people in your life, make them feel heard, be present, and be the champion of everyone’s story. 

How to Experience Excitement Every Day

Waking up, going to work, and going through the same routine every day can make us feel a lack of excitement in our lives. Here are some easy ways to up the excitement and constantly feel energized in our daily lives.

Morning Routine

What you do in the morning has an influence on how the rest of your day will be. Set up a morning routine that energizes you to win the day. Going for a run, meditating, or visualization will make for a morning filled with excitement. 

 Find a Different Way

A lot of times we feel a lack of excitement because we take the same route to work, do the same workout and follow the same routine every day. Take a different route to work, join a new fitness class, and change the way you do day to day activities to feel high energy. 

Try Something New

It’s hard to feel excited if we keep doing what we have always done. Take up a new sport, go to a local event, start a new book, or do something that you have never done. This will make you feel like your life is taking a new direction and will make you feel amazing. 

 Get Curious

Curiosity is one of the quickest ways to spark excitement in your life. Question yourself as to why you are doing the things you are doing. Get curious, question yourself, and if something isn’t making you feel excited, change the pattern to one that will. 

Change the Patterns

We all have patterns. We all have things that we do every single day that don’t inspire us to feel great. If there is something that you do every day that doesn’t excite you, change it to a pattern that will. If your workout doesn’t excite you, try a new fitness plan. Change your patterns, change your life. 

At times, we all feel stuck. We all feel like we are reliving the same day every day and it can get frustrating. Change the patterns, get curious, try something new, and find a different way to do things so that you can experience true excitement every single day. 

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. 

The Secret to Getting Back on Track

January is already coming to a close and you have to ask yourself, ‘am I as motivated to crush my goals as I was on New Years day?’ if the answer is no, it’s okay. It happens to all of us. The real question is what can we do? Here are a few tips for getting back on track! 

Every Day is a Fresh Start

The problem that a lot of people have is that they think they should be at a certain point by now. They feel like they failed because they haven’t made enough progress. The key is to realize that every day is a fresh start. Every day in an opportunity to change. Start fresh and push forward. 

Accountability is Everything

One of the best ways to stay on track with your goals is to have an accountability partner. This can be a friend, family member, or even a colleague at work. Having someone that is supporting you with your goals will help you drastically build momentum towards their achievement. 

Celebrate Your Loses 

Failure is a essential part of any achievement. See your setbacks as opportunities to learn and to grow so that you can come back stronger. Take every failure as a lesson and as a chance to get better. Go out and fail enthusiastically! 

Acknowledge How Far You’ve Come  

It is great to look forward onto the future but it is just as valuable to look back and see how far you’ve come. Celebrate the wins you have had and learn from all of the growth you have experienced. Remember the lessons and move forward with a new perspective. 

Reconnect With Your Vision

When you don’t feel motivated to keep going, it’s probably because you have lost sight of your vision. Ask yourself why and look towards what is truly important. Reconnect with what you want and get re-inspired by the excitement of your goals coming to life. 

Set Goals That Set You Up to Win

Many times people set these outrageous goals and don’t give themselves the gift of being able to have small wins. Set small goals that will put you on path to achieving your ultimate vision. Having these small wins motivate you to keep going until you achieve your end goal.  

Every day is a fresh start. Take advantage of today and move towards the things that you want. Surround yourself with people that will support you in your goals. Reconnect with your vision and take action until you have created the life that you dream of living. 

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! 

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, 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 high standards 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 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) which tells 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.  

Mastering Time and Efficiency

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, 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 high standards 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 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) which tells 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.  

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. 

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 blackout 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 body’s 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!

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. 

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 number one 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. 

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. 

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 good 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 yourself 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.  

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! 

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! 

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.


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 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.


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. 

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. 


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. 


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. 

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!

The Power of Good Posture

The way you carry yourself can not only affect you physically, but emotionally as well. Poor posture has been 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. The following are just some of the positive impacts of maintaining good posture: 

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. 

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. 

Make 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. 

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 with people who 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.

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. Music can inspire us, frustrate us, and make us feel better (or worse) instantly. We can use music to free our minds and get us into flow or shut the world out and build a wall around our emotions – the choice is up to us.  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 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. Music literally puts you in a creative state of mind to be able to create ideas on a greater scale. 

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 140 BPM. This will stimulate the rhythm of your heart beat and starting the relaxation process immediately. 

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. 

Makes You Sleep Better

A study found that people who kept a gratitude journal and wrote a few things down before bed slept better than those who didn’t. Grab a journal & pen, put it on your bedside table, and write a few things you are grateful for. 

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. 

Builds Mental Strength

Adopting gratitude into your life, especially after having something traumatic happen, can build resilience to get through life biggest challenges. Gratitude builds physical, emotional, and spiritual strength. 

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.   

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 water, your belly fills up and your hunger is reduced. It also boosts your metabolism and has zero calories. 

Have Great Skin

Drinking water moisturises 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 enough water, your likelihood of sickness is significantly reduced. Regular consumption of water helps fight against the flu, cancer, and other serious diseases. 

Gets Rid of Headaches

Often headaches are caused by dehydration. Want to get rid of that headache that keeps coming up? Drink up! 

Save Money

On top of it being the best liquid you could ever put into your body, it is absolutely free at most restaurants. Heal your body and your bank account at the same time! 

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. 

Weight Divided by 2 = Water intake in ounce 

A male that weighs 180lbs should have around 90 ounces of water daily (11.25 cups) 

A Female that weights 130lbs should have around 65 ounces of water daily (8.125 cups) 

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!

Benefits of routinely waking up early include: 

1.) Helps you Sustain a Healthier Diet

Waking up earlier allows you to get proper nutrients into your body sooner which boosts your metabolism. 

2.) Enhances Your Productivity

The most successful people in the world are early risers. It’s simple, if you wake up early, you get more done. 

3.) Improves Your Mental Health

The first hour of your day has a big impact on your emotional state for the rest of the day. By waking up earlier, you reduce stress by eliminating the rush of the mornings. 

4.) Gives You Time to Exercise 

Exercise is one of the most important things you can do in the morning because it energizes your body and gives you the boost you need to win the day. 

5.) Improves Your Quality of Sleep 

By consistently waking up early, your body gets accustomed to a sleep routine. This improves the quality of sleep you get because your body’s internal clock is now in sync with your sleep schedule. 

Your morning routine has a significant impact on the direction of the rest of your day. Make sure that your morning routine is purposeful, consistent, and sets your day up for success.

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! 

– It gives you great skin!

– 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.

– You are less likely to have muscle injury. 

A suggested amount of physical activity 3 20-minute sessions a week. Get active and take one step closer to a healthier lifestyle.

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. Such meaning gives people a reason for their life and that there is a greater purpose to 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. Having accomplishments in life is important to push ourselves to thrive and flourish.

The Power of Smiling

Whether it is natural or forced, smiling has amazing benefits when it comes to your happiness, stress levels, and overall 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 (one of the ‘feel good’ chemicals) in the brain that makes 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. 

It acts as a natural painkiller.  

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.

The amazing benefits of Reading

Mental Stimulation

For you brain to stay in peak shape, it needs to be engaged and used. Reading is one of the most effective tools for mental stimulation. 

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 put your focus into the story.

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.