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work + life CAN= Balanced Life!

                                              Work + Life = Balanced Life!

Work-life balance when speaking it aloud, hearing it seems like something from a fantasy movie, but it is a challenge that many of us face, including many of us who are becoming entrepreneurs. Knowing what it actually means & how to make it work for you is key.

When people think of an entrepreneur, the image that comes to mind is a super ambitious, Type A personality who works 24/7 to manage every aspect of his/her business. It’s very rare that an entrepreneurs’ personal life is talked about, but they matter.

There is a stigma in the entrepreneurial world that there is no way to maintain a sense of balance while running a business. This isn’t necessarily true. Let’s face it. Being an entrepreneur is no walk in the park. Oftentimes, it can feel like having a life doesn’t come with the territory.

It begs the question… is a  work-life balance even possible for an entrepreneur?

It starts with debunking the work-life balance myth and finding what is it that works for YOU. In the words of Zig Ziglar, “I believe that being successful means having a balance of success stories across the many areas of your life. You can’t truly be considered successful in your business life if your home life is in shambles.”

 

 

                        As an entrepreneur, do you struggle with work-life balance?

 

 

If so, you are not alone – join the club! Here lies the problem. I think people get caught up with the word, balance. In many ways, it feels like an unattainable standard to strive towards. When people can’t achieve it, it can make them feel like a failure.

Everyone secretly craves work-life balance, but not everyone knows what it looks like. It’s important to realize that work-life balance feels and looks different for everyone, based on one’s personality type, commitments, careers, priorities, and goals.

When you are an entrepreneur, it can never feel like there is never enough time in the day to accomplish everything. Research shows that people at all career levels suffer from the emotional and physical damage of workaholic expectations; destructive, stifling management practices; and a lack of sufficient vacation and leisure time — all in the pursuit of “success.” Typically, we frame such damage as products of not having a balance between work and life.

Don’t get me wrong, I know that running a business requires hustle and hard work, but it’s also equally important to take care of yourself.

Gary Keller said it best, “Work is a rubber ball. If you drop it, it will bounce back. The other four balls—family, health, friends, integrity—are made of glass. If you drop one of these, it will be irrevocably scuffed, nicked, perhaps even shattered.”

The concept of work-balance implies that work is something external to our life. However, when it comes to being an entrepreneur, this is far from true. If you think about balance as a scale, eventually the pendulum needs to swing, and that’s exactly how life works.

When you are first building a business, perfectly balancing every area of your life is not an option. In many ways, you may need to abandon the idea of work-life balance altogether. I remember in the early days of my business. In the early stages of my business, I would work hours on end. I sacrificed time spent with friends and family. I didn’t spend money on going out or buying things for myself. Everything I had was invested in my business.

I knew how much time, effort, persistence and hard work it was going to take in order to achieve success. However, I always knew that it was a short-term sacrifice that I was making, for the long-term vision that I wanted to create in my life. Once my business started to grow, I was able to devote more time to other areas of my life.

It comes down to finding OUR true balance and not feeling like we have to fit into a box of what everyone thinks balance looks like. I think that finding your flow is even more important than work-life balance. The goal of living in a state of flow – whether it’s emotional, mental or physical – is acting in alignment with your true self.

When you find your flow, work-life balance becomes less about getting everything “right”, and more about tapping into your unique rhythm that serves your work and life. By making this simple shift in perspective, I believe that our lives become happier and our businesses flourish.

Let’s face it, we are all just trying to do our best.

Image result for Work and life balance

When we put too much pressure on ourselves to be perfect, we get stuck and feel more out of balance. The entrepreneurial journey is one that requires business owners to constantly evaluate and re-evaluate what is best, from one moment to the next. When the world changes, we need to change alongside it.

In his talk, Off Balance On Purpose: The Future of Engagement and Work-Life Balance, Dan Thurmon says that, “We beat ourselves up in the pursuit of this idea of balance, thinking if we work hard enough, or we are smart enough, or long enough, that we can get to this moment where it all evens out.”

Let’s explore 7 ways that you can redefine what work-life balance means to you and find your flow.

 

  1. Determine What Success Means To You

Image result for meaning of Success

Have you ever asked yourself what success means to you? If not, now is the time. Make a list of all of the things that make you happy and fulfilled. Success means different things to different people. When it comes to entrepreneurship, it is crucial that you define what is important to you and your business, and then act on it.

Is your work in alignment with your values?

It’s possible that your values may shift over time, but make sure that you are always taking into account what matters to you. I believe that true fulfillment in life is achieved when we make the conscious decision to honor what matters to us and live and work in alignment with that truth.

  1. Find Your Purpose

 

Image result for find your purpose

As challenging and difficult as your entrepreneurial journey may be, it should never feel like work. When you are living ON purpose, you are able to find meaning in everything that you do because you are passionate about it. You have a higher vision for your life, and that is what propels you forward.

Lori Greiner once said that “Entrepreneurs are willing to work 80 hours to avoid working 40 hours a week.”She couldn’t be more spot on. As an entrepreneur, I resonate with this message. There were times in my life when family and friends didn’t understand why I was working SO hard at something that I wasn’t making any money from.

My purpose trumped any criticism or judgment because I believed so much in what I was creating. When you make your purpose your profession, you experience the ultimate form of balance. Your work simply becomes a natural part of who you are.

  1. Build A Support Network

 

Image result for your network is your net worth

As an entrepreneur, it is so important that you have a solid support network, both at work and at home, who is committed the vision that you have for your business and your life. There were many times in my life when I may have derailed if I didn’t have friends and family that there were to lift me up and remind me of my “why.”

This is why I highly recommend that all entrepreneurs find a mentor, a coach, or a mastermind group that can help them navigate the storms that entrepreneurship brings with it.

Business can be a rollercoaster ride of highs and lows. You have to be ready and willing to strap yourself in be prepared for anything and everything. However, when you’ve got a team of people in your corner, cheering you on, it helps the ride feel a lot less bumpy.

  1. Unplug to Unwind

 

Image result for unplug to renew

When you are constantly ON, you are never really OFF. It may feel like you are going above and beyond, but making the choice to never unplug from technology could actually be a detriment to your productivity.

Research suggests that being distracted by email and other messaging systems may functionally lower your IQ. Your judgment may become clouded, and you may switch to a more reactive approach to information.

How can you focus on anything else if you are constantly online? You may be sitting there thinking, “Stefan, how do you expect me to remove myself from technology?” As an entrepreneur, I agree that being online is a necessity. However, there comes a point when you need to walk away from it and take a break.

In order to unplug, you need to set boundaries for yourself. Determine how and when you will work and stick to that plan. Doing so will ensure that you live a happier and healthier way of life.

  1. Become A Delegating Master 

 

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Sometimes it can be hard for entrepreneurs to delegate tasks to other people because they get stuck in the story that, “Nobody knows my business better than me.” While this may be true, it’s not a working smart mentality. At all costs, avoid doing everything because it is the surefire way to experience burnout.

You are only setting yourself up for failure if you think that you are the only one that can achieve your business goals. Delegating work can significantly help you work on your business instead of in it. Successful entrepreneurs know what their weaknesses and they delegate accordingly.

When you hire the right people, it allows you to stop wearing so many hats, so that you can focus on what matters most to your business success.

  1. Set Healthy Boundaries 

Image result for set healthy boundaries

When I first started my online business, I thought that success meant that I needed to be available 24/7, and I would feel guilty if I wasn’t. Over time, I started to realize that this wasn’t a healthy way to live.

In order to find your flow, you need to establish healthy boundaries so that you can stay on course with your business, while still feeling like you are taking care of yourself. Sometimes setting boundaries is about saying no when people want you to say yes. It comes down to knowing your limits; deciding what is acceptable for you and your business.

By communicating your boundaries to others, not only will you be respected, but it will also free up your time to do things that matter to you and your business.

  1. Schedule YOU Time

Image result for schedule your time

We live in a world that encourages a work hard attitude, even if that means at a cost to our physical, mental and emotional health. People wake up, slam a coffee, rush to work, check their emails and live and work on autopilot. It has become normal, but it’s killing people.

It may come as no surprise to you, but studies show that entrepreneurs are at high risk for burnout.

Knowing this reality, I promised myself from an early age that I was going to do whatever it took in order to prevent against this, which is where my passion for morning rituals come in. I have been practicing them since I was in high school.

This is my time to find my center and get grounded for the day ahead. It is one of the reasons why I have been able to achieve so much success in my life. Creating a consistent morning routine, like meditating, reciting positive affirmations or going for a walk in nature, will ensure that you start your workday on a high vibe note. Trust me when I say that it works.

Work-life balance is all about finding your flow.

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Instead of obsessing over attaining work-life balance, redefine what balance means to you and your life. What does that look like for you?

 

Here’s to enjoying a Boundaryless Life for 2019 through Balancing Work + Life!

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Say CHEESE !!

hippocrates - Food be Medicine

hippocrates – Food be Medicine

Hey there Everyone,

Recently enjoyed time with friends as we traveled enjoying the outdoors.

We talked about how so many foods now talked about as unhealthy for us are actually good for us.

Take for example one of my favorites – Cheese.

Actually saying “favorite” is mild….love cheese with about Anything would be it.

Well, here’s some Awesome benefits of Cheese thought would share with all of you.

So next time you want to enjoy something healthy AND delicious too – Say CHEESE and enjoy some for your health.

Did you know despite decades of the medical establishment recommending a reduced or nonexistent intake of unpasteurized and high-fat dairy, recent research has found that the hearty traditional cheeses commonly eaten in France and other parts of Europe have multiple health benefits.

Here are some excellent reasons to enjoy your favorite cheese with no guilt whatsoever:

Nutrition without allergens

Good quality cheese is essentially fermented milk, made from very simple ingredients: milk, salt, bacterial culture and rennet (an enzyme). Because the milk is fermented, lactose is almost nonexistent in cheese. This is the element that most commonly causes intolerance to dairy. In the cheese making process, bacteria converts lactose into lactic acid. If you want to avoid even trace amounts of lactose, stick with longer-aged cheeses since these have the lowest levels.

Cheese is also highly satisfying and satiating due to the balance of protein and fat, and adds delicious flavor to dishes. Adding fat such as cheese to vegetables actually allows us to absorb more nutrients from the vegetables, because many nutrients are fat-soluble rather than water-soluble.

Anticancer properties

Most “normal” cheese, i.e. pasteurized, homogenized non-organic cheese from grain-fed cows, contains betacellulin, a growth factor associated with cancer. Conversely, raw grass-fed dairy contains high levels of conjugated lineolic acid (CLA), which has been shown to have anticancer properties. Grass-fed cheese contains about five times the CLA of grain-fed cheese. This is a good reason to invest in high-quality cheese originating from healthy animals.

Fat-soluble vitamins

Another reason to seek out top-notch cheeses is the increased nutrient content. When cows (or sheep or goats) are allowed to roam free in the sun, eating green grass, their milk contains incredible levels of the fat-soluble vitamins A, D, E, and K2. These nutrients are understood to support strong immunity, well-formed teeth and bones, and robust eye health.

Cheese - Please !

Cheese – Please !

Vitamin K2 is commonly lacking in Western diets, which is unfortunate as it serves the special purpose of ensuring that calcium ends up in bones and teeth rather than in soft tissues. Consuming vitamin K2 from grass-fed cheese and dairy can help prevent the calcification of arteries and the formation of gall and kidney stones.

High-quality cheese also exhibits a much healthier balance of omega-6s vs. omega-3s. The ratio in grass-fed cheese is the ideal 2:1, while grain-fed cheese leans heavily toward the more pro-inflammatory omega-6s, with a ratio as poor as 25:1.

Enhanced microbiome

A 2010 study published in Immunology & Medical Microbiology demonstrated that daily consumption of probiotic cheese helps to tackle age-related changes in the immune system. The friendly bacteria naturally contained in cheese can enhance the human microbiome and improve a healthy immune response.

Microorganisms on cheese not only preserve the final product and make it aromatic and delicious, but they are also very important for food safety. Many of the bacteria on the rind prevent the spread of potentially dangerous pathogens by excreting inhibitors against other unfriendly bacteria, such as listeria.

Finally, cheese bacteria may help lower heart disease risk. A French study found that those who consume cheese have higher fecal levels of butyrate, a byproduct produced by good gut bacteria. These people also had healthier cholesterol profiles, indicating that the probiotics in cheese help balance the microbiome for improved cardiovascular health.

Beware fake cheese !!!

Take note that all of these benefits are solely associated with high-quality cheese. Spray cheese, plastic-wrapped cheese, or any other type of “cheese product” will undoubtedly contain any number of flavorings, coloring’s and thickening agents, and won’t bestow any of the wonderful nutritional advantages of a real cheese.

Hope this will encourage you to choose quality and choose health for a Boundrylessly Happy Healthy Life !

Being Thankful … and MORE !

Youthfullness

Youthfullness

Hi Folks,

Short post to help you enjoy being thankful this Thanksgiving.

Here’s a few tips to Live and Feel youthful in body and mind…

   Focus on living a life of purpose. Ask yourself, “What is my reason for being?” “What is it that I can focus on that gives me purpose?” Henry David Thoreau once said, “The mass of men lead lives of quiet desperation.” I would add women to that mix too. The majority of people will go through life with no purpose to it. Don’t you be one and if you are, change. Have passion your whole life for life.

   Stop the negative stereotypes of aging and start acting more youthful. That includes getting into exercising more. In a January 2011 study published in the Journal of the American Medical Association showed that walking speed is an accurate predictor in how long a person is going to live as well as the quality of life. I would add that stride length is a part of that too. In my case, and as a Baby Boomer, I also engage in Parkour/Free Running, Natural Movement and the martial arts as a part of my overall fitness training. Heck, playing like a kid is okay too.

   Challenge yourself mentally. Learning something new is important for optimal aging and youthfulness. Going back to school, offline and online, will go a long way to keeping your brain healthy.

   Eliminate emotional/mental stress from your life. Realize that a certain amount of stress will be there. You can do things that help to eliminate it. Mindfulness meditation, tai chi, and other mind-body practices are great at reducing distress. Learn to stay more in the present.

   Know that change is part of living and life. Don’t get hooked in wanting to live in the past. Growth only occurs when you accept change. A part of that change can even be with the people in your life. Dick Van Dyke once said that he doesn’t like hanging around people his own age because they act old. By associating with younger people in both mind and body, you’ll go a long way to creating and maintaining youth. By the way, feeling youthful is not the same as acting like an adolescent.

You can live a fully functional and optimal life at any age. It starts with your Attitude. If you really want to, then you will. Believe it and do it. And keep doing it.

Enjoy living a Youthfully Boundryless Life !!

Enjoy that Summer body ~

Hi Folks,

Just wanted to share what a friend of mine created for us busy men and women who don’t have five or six days a week to live in the gym, but would like to be healthy.

my friend Michael

my friend Michael

Do You Want Big round shoulders, a chiseled chest, bulging biceps, and six pack abs, but too busy to train 5-6 days a week?
Are you scared that you’ll always be stuck with the same weak and skinny body, getting the same average women, while the years continue to go by?

Then you may be an ideal candidate for this program. You can jump ahead to learn more here.

My expertise lies in helping skinny and weak people like you get bigger and stronger, and making yourself more attractive to women.

That’s why I would like you to use my muscle building program Somebody Lied About Muscle so you can get bigger and stronger and start living a life complete with confidence and women.

I know what its like…

Once upon a time, I started out as nothing. I had no muscle and I was weak as a kitten. To top it off, I was 6 foot tall, so add the lankly look to that too. That’s me below:

Michael beginning

Michael beginning

I would get no attention from any of the hot girls, and respect off other men, forget about it. It wasn’t until they got to know my character, that their respect developed. It was horrible feeling that way.

During summer, when it was hot and every guy had their shirt off sporting there big muscles and six pack abs, all I had was bone structure covered by tiny muscles.

Because of this, I absolutely refused to take my shirt off. Instead, I would wear a light jumper to hide my shame. I only took that picture so I could look back on where I started.

And swimming, forget about it.

Like you, I had the dream of having a great physique, making myself instantly more attractive to women and commanding instant respect from other men. I was willing to put in the work to get it.

So I hopped online and googled something like best muscle building program. Hopefully one day my program will pop up.

But anyway, I found a program, and being a naive 16 year old with no knowledge of bodybuilding, I hit the order button.

I read the book over 2 days and got started right away. After 6 months, I looked something like this:

Michael progressing

Michael progressing

Lost my 6 months picture, but this is basically what I looked like

What the hell was going on?

I was meant to be bigger and stronger. I was I guess. But I was only slightly stronger and that wasn’t the body I exactly had in mind. This is what happens when you use conventional routines that aren’t suitable for you.

After that 6 months, I flirted with various other programs. I dieted for a few months then bulked up again.

The net result was that I really didn’t change much.

It wasn’t until I graduated from university that i thought, man I still haven’t achieved my goal after all this time. I decided I would this time around, but I wouldn’t be following anyone else’s program. I have to say, I built a pretty great program.

I now looked like this.

This isn’t his final form

This isn’t his final form

This isn’t my final form
As you can see, I have a pretty decent physique.

Learn more how you can have that summer body, health, all with three to four workouts here.

I now walk around attracting a lot more women, getting a lot more respect off of other men and I now have no fear of taking my top off.

Please understand that the reason I’m sharing this, is not to show off. I only share it to let you know 2 key things:

I understand exactly where you are and what you’re going through
I can show you exactly what it takes to get you to the other side
Because the bottom line is this: I’ve done it. I’ve trained others to do it, (see results here) and I know with every fibre of my soul that if you want this bad enough, you can do it to.

Matrix-red-blue-pill

Matrix-red-blue-pill

Here are a few of the results you can expect from Somebody Lied About Muscle:
Freedom from the fear, limiting beliefs and overwhelm that’s keeping you stuck from building muscle
Bigger and stronger muscles, which create a more attractive body
Since I take you through the how’s of how the program was made, you get a valuable learning experience
A step-by-step plan of exactly what to do to achieve the results you want
Somebody Lied About Muscle is for you if:
You’re tired of being skinny and weak
You’re either too tired or busy to train 5-6 days a week
You want to gain muscle without all the fat gain
You want to make yourself more attractive to the opposite sex
You want more respect from other men. Important in business.
You have patience. You’re not going to gain 5-10 lbs of muscle each month

Find out more by going here.

Take it One Day at a Time for Lifetime Health

Celebrate a Simple Healthy Lifestyle Together

Celebrate a Simple Healthy Lifestyle Together

Hi Folks,

Been traveling visiting friends.  Enjoyed a great workout in the park of hill running / walking / hiking  along with some pullups  in tree branches and some handstand pushups (my challenge exercise this month), along with relaxing Tai Chi.

Over the weekend, was chatting with some friends hadn’t seen in ages. We got to talking about the health gimicks on TV, along with how it seemed like it was easier for our grandparents to stay healthy without all those fancy confusing items.

Well, by the end of the debate – conversation we agreed on a few ideas and here they are …

Toss out the junk food. Having junk food in your house or workplace makes it too hard to stick to a healthy diet. If at all possible, toss everything out that’s sugary, fatty, greasy, salty. The best strategy is not having it around. Clean out your pantry and fridge!

Find some healthy recipes and buy the ingredients. There are thousands online. Find one or two to start with, easy ones that don’t take an hour to prepare, and go buy the ingredients today.

Cook in bulk. I find it easiest to stick to a healthy meal plan if I prepare things in advance. So cook big batches of veggie chili or soup, or tofu veggie stir fry, and put the bulk of it in containers in the fridge or freezer. I like to divide things into meal-sized containers so I just heat things up when it’s mealtime.

Stock up on healthy snacks. When you’re hungry for a snack, what will you eat? Have healthy things to munch on at home, at work, and for the road. Fresh fruits, chopped veggies, raw nuts, dried fruits are some of my favorites.

Socialize in healthier ways. Instead of going out to bars or unhealthy restaurants, get together for tea, or a game of basketball, or a walk in the park? Or find a healthy restaurant to eat at, or my personal favorite is a Tai Chi group.

Find a workout partner. Get your spouse, good friend or even a coworker to go on walks with you, or meet you at the gym or a workout class. Having someone do it with you makes it fun and so much easier, and you’re more likely to show up if you have an appointment to meet someone.

Use social media for motivation. You can use Facebook, Twitter, Google+, or your favorite online forums for motivation and accountability. Publicly announce 2-week or month-long health challenges, and have people keep you accountable. Try Fitocracy — it’s a social fitness game that can make getting fit fun.

Play outside. It’s important to go outside every day and get some fresh air and sunshine. Move around, take the kids out and play, find a friend and take a walk or throw or kick a ball around. I’m always finding a way to get outside, from gardening my herbs, Tai Chi, walking, or just sitting in the grass to read.

Find healthy options for eating out. Instead of eating at fast food or chain restaurants where everything is deep fried, can you find more local restaurants where there are some healthy options? Make a list, and go to those places when you go out.

Make water & tea your default drink. Many people drink soda or sugar coffee drinks all day. This is not necessary for a healthy or enjoyable life. Water can become your favorite drink, and (unsweetened) tea can be very healthy. I love a mindful green tea ritual once a day.

Schedule active breaks. If you’re on the computer all day, schedule short breaks every 30-60 minutes where you stretch, walk around, maybe do some squats or pushups, drink some water. Exercise doesn’t have to be just once a day.

Get your spouse on board. It’s hard to make changes if your significant other is resistant. So early on in the process (read: right now), share your thinking, share your reading materials, and ask them to help you get healthy. Don’t ever force them to change, but see if they can be on your team.

Start small — don’t overdo it. Big changes tend to be hard to sustain. Make one small change on this list, and then try another, then another. Each step along the way, you’ll get used it and it will become your new normal. No step needs to be very difficult.

Have fun exercising. Create challenges for yourself, and your friends. Find sports you like to play. Use running as a form of meditation. Exercising doesn’t need to be boring or hard — it can be one of the best parts of your day.

Drink red wine. One or two glasses of red wine can be very healthy, and can add some pleasure to your new healthy lifestyle. I’m a believer in making a healthy lifestyle one that you enjoy, so add healthy foods you love, activities you enjoy, a mindful tea ritual, and an end-of-the-day wine ritual.

Explore berries, kale, raw almonds and walnuts, avocado, flaxseeds, quinoa, tofu, tempeh. These are foods that many people don’t eat on a regular basis, and some people have never tried some of these. One by one, explore these foods, as I find them to be very healthy. Some of them take some time to acquire the taste, and others (like tofu and tempeh) just need the right seasonings — they don’t have to be bland!

Add healthy ingredients to your meals. If you don’t want to change your entire diet, start adding some healthy stuff to your usual meals. For example, if you normally eat spaghetti, try ground turkey or meatless grounds instead of beef. Add some finely-diced kale and carrots, and some flaxseeds. You can do this to many recipes.

Try new ethnic foods. Don’t look at changing your diet as a sacrifice. Think of it as a joyous adventure. Want to try going meatless a few days a week? Try some healthy dishes from India, Japan, Thailand, the Mediterranean. It can be a lot of fun, even for the whole family.

Stop smoking. OK, this isn’t the easiest strategy, but it is one of the most important.  Never think it is to late. The sooner you start, the sooner your health will improve !

Diet before exercise. One of the easiest ways to start getting healthier is to start improving your diet — it’s fairly easy to add some fruits and veggies, for example, and maybe cut back on some of the sweets. Starting exercise takes a bit more focus, and doesn’t always get results as quickly. On the flip side, if you start exercising, don’t let that be an excuse to eat whatever you want — it’s easy to negate the benefits of your morning run with a donut and sugary and fatty coffee drink. There’s nothing wrong with with a nice black cup of coffee. In fact sometimes enjoy some organic coffee with fresh herbs such as mint or cinnamon in it makes it a refreshing treat 😉

Please share your ideas ~

Enjoy living a Simple Boundryless Life folks !

Enter the 3rd Gate of Energizing Self Growth ~

Enjoy Life ~ Enjoy exporing Self Growth ~

Enjoy Life ~ Enjoy exporing Self Growth ~

Hi Folks,

Hope you are enjoying as well as realizing your wondrous potential for Growth !

Let’s now journey through the Third Gate of Self Growth by Energizing our Body ~ Mind ~ Spirit.

Remember, each … Your Body ~ Your Mind ~ Your Spirit are interacting, blending together your experiences,

what you recieve AND give from your relationships, even your thoughts.

 

When we come to know each is not as much a separate part of ourselves, but one “Vital Ingredient” so to speak in making … even shaping who we are now.  So as we come to understand this, then energizing one part would be incomplete unless we energize all. For in this amazing interaction we will find the Vitality … True Energy to enjoy life, love, all we do !

So to begin, upon awakening, be thankful ~ Grateful for what you DO have in life. Be it family, health, love …..

Next, do some deep breathing (put your hands on your stomach just below your navel)  feeling deep within your breath reaching through to your fingertips, toes, even the top of your head.

Then, when possible, feel the morning sunshine ever so warming, energizing your body, mind, even spirit, as it gently touches you.

Enjoy Life's moments through Your Body ~ Mind ~ Spirit !

Enjoy Life's moments through Your Body ~ Mind ~ Spirit !

Now, get up and stretch. Reaching for the sky as you look up to the wonders of the clouds, how far you can see, feeling the potential awaiting you.

Time to do some yoga, Tai Chi, Qigong, activities that help us unite our Body ~ Mind ~ Spirit.

In fact, enjoy some green tea to refresh and energize your body, refresh your mind and lift your Spirit too !

 

Enjoy discovering ways to enjoy ~ express your creativity through these three avenues while Energizing~ Empowering

your …

Thoughts ~

Words ~

Actions ~

to manifest your wondrous Self Growth for this New Year !!

 

May you gain from this series of posts while also challenging yourself to Grow Boundrylessly !!

Energize your Own Potential

Energize your Own Potential

A cup of java for my health…Really !?

Enjoying a healthy cup of Java

Enjoying a healthy cup of Java

 

Hi Folks,

My friends and I recently discussed what we enjoy drinking.

Most agreed on Green tea, while several of us also drink coffee as well.

For those who do drink a cup of joe here’s some good news…

Coffee is the second most popular drink in the world, trailing only water (and debatably, tea). As you all know, caffeine is a key component of coffee and is a compound of great debate.  It is the world’s most consumed psychoactive drug, with 90% of North American adults consuming caffeine daily. However, is this such a bad thing?

Many health advocates would try to convince you to give up coffee and possibly even caffeine altogether. However new research has certainly raised the question, should we actually give up our beloved Cup o’ Joe?

Does Metabolism Matter?

There is a lot of conflicting research on coffee consumption, and it seems to be because people have different clearance rates for caffeine. On one hand, you have the “slow” metabolizers of caffeine: people who are adversely affected by caffeine, get the jitters, and are wired for up to nine hours. Then, there are those who simply have an increase in energy and alertness that wears off within a few hours; they are considered “fast” metabolizers of caffeine.

This seems to be a defining difference in whether or not coffee will help you or hurt you, as those who are slow metabolizers may be at an increased risk for a non-fatal heart attack, while the fast metabolizers may not.

Why Coffee Rules

Coffee has more antioxidants than dark chocolate or tea, and may make up as much as 50-70% of the total antioxidant intake for the average American!

A recent study found that men who drank the most coffee (6 or more cups per day) were nearly 60% less likely to develop advanced prostate cancer than non-coffee drinkers.

In fact, at least six studies have found that regular coffee drinkers have up to an 80% decreased risk for developing Parkinson’s.

In addition, other research has shown that when compared to non-coffee drinkers, people who regularly consume two or more cups per day may have a 25% decreased risk of colon cancer, up to an 80% decreased risk for cirrhosis, a 35% decreased risk of type 2 diabetes, and up to a 50% decreased risk for gallstones!

In terms of the gallbladder protection, it was only seen in people who drank caffeinated coffee.  So, if you drink decaf, it’s not doing much for the gallbladder.

The final verdict on coffee and cancer is that coffee consumption is associated with a lower overall risk of cancer.  Period.  Specifically, coffee consumption has shown to be associated with a lower risk or oral, esophageal, pharyngeal, breast (in post-menopausal women), liver, colon, and aggressive prostate cancer.  Sounds good to me!

Beyond the health benefits, there are many noted mental and physical performance benefits as well. Caffeine has been shown to reduce the rate of perceived exertion, so it doesn’t feel like you are working as hard as you really are.  In addition, people who regularly drink coffee have been found to have better performance on tests of reaction time, verbal memory, and visuo-spatial reasoning.

Taking it a step further, another study found that elderly women over the age of 80 performed significantly better on tests of cognitive function if they had regularly consumed coffee over the course of their lifetimes.

In addition, many people think of coffee as increasing their risk for cardiovascular disease (CVD), but the reality is that coffee consumption has been found to moderately reduce the risk of dying from CVD.  Another study, done inJapan, followed 77,000 individuals between the ages of 40 and 79. Researchers found that caffeine and coffee consumption were also associated with a reduced risk of dying from cardiovascular disease.

One other coffee/caffeine myth is the idea of dehydration. It is widely believed that caffeine-containing beverages like coffee and tea cause the body to expel more fluid than they provide, but does the research actually back this up?

Nope.

A recent review of 10 studies found that consuming up to 550mg of caffeine per day does not cause fluid-electrolyte imbalances in athletes and fitness enthusiasts. Another review the following year found that consuming caffeine-containing beverages as part of a normal lifestyle does not lead to fluid loss in excess of the volume of fluid ingested, nor is it associated with poor hydration status. Myth busted.

Here’s to living Boundrylessly while enjoying that cup of java too !!

Enjoy healthy coffee Your Way !

Enjoy healthy coffee Your Way !


Pain Free…. How !?

Pain free with Healthy Eating ~

Pain free with Healthy Eating ~

Hi Everyone,

Recently my friends and I got together for a hike, BBQ, and chat….in that order.

We enjoyed the outdoors, including an outdoor workout combining feet elevated pushups, chinups from a tree, and hiking as well as running stairs, then for reward a healthy BBQ.

During our chat, we all mentioned how it’s sometimes a challenge to enjoy a workout when something is hurts.

Hears what come out of our chat….

We mentioned how we all want to avoid OTC meds for a more natural solution.

Here’s a  list of some of our favorite super foods that we found helped us fight inflammation:

Jalapeno Peppers

Jalapeno Peppers

Jalapeno peppers – chop these up raw into your salsa for a great kick and pain relieving power

Dry Roasted  Almonds

Dry Roasted Almonds

Dry roasted almonds – grab a handful of these tasty pain fighters for a snack

Carrots

Carrots

Carrots – they aren’t just for Bugs Bunny… enjoy them raw as a snack or on your salad

Broccoli

Broccoli

Broccoli – cooked or raw, broccoli quickly goes to work on inflammation too

Olive-oil

Olive-oil

Olive oil – just a single tablespoon drizzled on your salad has as much pain fighting power as an entire half cup of broccoli

Raw Spinach

Raw Spinach

Raw spinach – hope you love salads because adding some raw spinach to it will pump up your body’s ability to fight off systemic inflammation

Wild Alaskan Salmon

Wild Alaskan salmon – my all-time favorite inflammation fighting food… wild Alaskan salmon is a heavyweight champion in a small package – a 3oz portion can fight inflammation as well as 6 cups of raw spinach!

When I say the word “inflammation,” it’s likely to evoke thoughts of painful joints and muscles, swelling, and a loss of mobility. But did you know that recent research shows that chronic inflammation in your body can lead to serious diseases such as diabetes, heart disease, some cancers, and Alzheimer’s disease, to name just a few?

The amount of inflammation in your body varies and is dependent on a number of factors – including your activity level, the amount of sleep you get, the degree of stress in your life, and even the foods you eat. What you have to realize is that these factors are cumulative – meaning they build up over time. And the more that any or all of these factors get out of whack, the risk for disease increases.

Early in life, these levels can be so low that you might not even be aware that you have any inflammation in your body. That’s because our bodies do a fairly decent job of controlling the inflammation – at least for a while. Then one day you wake up and you’re in your 40s and something is just not right. That’s when the fear begins to set in, and you think to yourself: What did I do wrong? or What can I do now to help myself?

The first step is to get your C-reactive protein (CRP) levels tested. C-reactive protein is produced by the liver, and the level of CRP rises when there is systemic inflammation in the body. Ask your doctor about this (you may have to demand to have the test done). All it requires is a blood sample that will be evaluated by your doctor. And because diet can play a large role in how much or how little inflammation you have, you may want these levels looked at by a registered dietician who can help you formulate an appropriate eating plan.

If you have pain due to inflammation, you may choose to take the traditional medical path, which includes non-steroidal anti-inflammatory drugs (NSAIDs), steroids, and even joint-replacement surgery in extreme cases. The good news is that there are natural ways to fight inflammation without the undesirable side-effects that often result from the treatments listed above.

What you eat DOES make a difference folks !

The food we eat is a critical piece of the puzzle when it comes to controlling inflammation. The typical American diet consists of too much fat, tons of sugar, loads of red meat, and a frightening amount of processed foods – all of which are likely to increase inflammation and contribute to obesity, which itself is can cause inflammation. By switching to an anti-inflammatory diet plan consisting of healthy whole foods, you can actually decrease inflammation and ease the pain and discomfort associated with it.

The first step is to avoid processed foods, foods high in sugar, and junk food whenever possible. Instead, choose fresh whole foods, especially anti-inflammatory varieties such as lean proteins, fruits, and vegetables. But choose carefully. Many vegetables and pre-packaged “health” foods can actually work against you. Use this handy list of the best and worst foods for controlling inflammation:

Some Inflammatory foodsSugar, from any source
Processed foods
French Fries
Fast Foods
White bread
Pasta
Ice Cream
Cheddar Cheeses
Snack Foods
Oils such as vegetable and corn
Soda, and alcohol

My friends and I also noticed we felt our best doing the following …

* Maintain a healthy weight – There is no question that eating healthy is not easy nowadays, whether you’re at home or at a restaurant. But at the very least, you must try to decrease your intake of sugars and hydrogenated oils and increase your daily intake of fiber. Ideally, you should be consuming around 20 or more grams of fiber (that is a ton of fiber, but it’s worth shooting for and remember do add fiber slowly to allow your body to adjust while also increasing natural fluid intake such as pure fresh water).

* Get better sleep – 7 to 9 hours of sleep is a must for optimal health; getting a good night’s sleep is key to controlling systemic inflammation.

* Relax more often to lower stress levels – Find time for yourself throughout the day to focus on your breathing and clear the clutter from your mind; learn to stay focused on the most important tasks in your life. Most of us agreed we do some meditation in the morning to start our day, then at the end of the day to release stress. Also there are times I’ve did it mid-day to enhance mental focus, clarity, and energy too.

* Exercise on a regular basis – People always ask me: What’s the best exercise to do? I always tell them: Do something you like to do and, if your body can tolerate it, aim for 15-20 minutes three times a week.  And MOVE Everyday !!

* Demand to have you CRP levels tested – This simple blood test is the best indicator of the amount of systemic inflammation in your body. Have the levels evaluated by a certified health care provider who can suggest the most appropriate action.

So, live  pain free and Boundrylessly …. Naturally !!

Make 300 Calories Disappear Every Day ~ Really !

Enjoy a Healthy Body and Mind ~

Enjoy a Healthy Body and Mind ~

Hey Folks,

Was visiting with friends and we got to chatting on some cool ways to burn 30o calories.

Here’s the results of our chat (hope you enjoy and post your ideas too !  😉

Here’s a common myth…

When you want to lose a lot of weight, you should cut
calories for long periods of time, right?

WRONG.

Cutting calories magnifies nutrient deficiencies in
your body. This results in severe cravings as your
brain sends emergency “low nutrient signals” to your
stomach to eat more food.

Problem is, most people end up eating more “nutrient-dead
food” which causes cravings to completely spiral out of
control. (If you feel hungry all the time, now you know why.)

To make matters worse, after about a week of dieting,
your body is genetically programmed to fight back by
lowering the hormones responsible for keeping your
metabolism humming along (like the calorie-burning
thyroid hormones). At the same time, it will increase
the “hunger hormone” leptin. (Double whammy.)

As a result, your weight loss will come to a screeching
halt, lickity split.

At this point, to keep burning fat you’ll be forced
to reduce your calories even lower, and/or do MORE
exercise. (Not a fun problem to have… I’ve been
there.)

So what’s the solution? One of my favorite sneaky
tricks I call “The Thermal Burn Technique.”

You see, you really can fix your broken, calorie-burning
furnace, reverse nutrient deficiencies (that cause
cravings), and lose stomach fat all at the same
time by simply eating the right kinds of food.

Make no mistake, calories from different types of food
act very differently once inside your body. Some
of them ignite what I call “Thermal Burn” and others
are plain “Thermal Duds.” (For some reason, now I’m
thinking of “Milk Duds” chocolate candies. As Homer
Simpson would say, “Mmm…Duds.”)

Anyway, let’s start with fun ol’ fats.

FATS

Quality sources of good fats include oils such as flax,
olive, and coconut along with avocados and nuts like
walnuts, almonds and pistachios. Of course, we
can’t forget about seafood sources like wild salmon
and tuna, just to name a few.

Sure, fat is “fabulous” (did I really just say that?),
but here’s the rub: your metabolic rate (or metabolism)
will only increase by approximately 5% in
response to eating fats.

Oh friggin’ boy, right?

This means that for every 1,000 calories of fat you eat,
your body will burn only 50 of its own calories to digest
and process the fat you just consumed. No
big deal, right? (But remember, good fats help to “melt”
body fat in other ways, so don’t discount their importance.)

Carbs

Carbohydrates often get a bad rap, but the key is to eat
the right carbohydrates. Yes, as I’m sure you’re aware:
there are right and wrong carbs. Most simple carbs are
the wrong carbs—in fact, they are one of the top “obesity
additives” out there.

They tend to be highly processed and stripped of their
nutrients. Examples of foods that contain wrong carbohydrates
include soft drinks, candy bars, ice cream, donuts, cereals,
processed corn byproducts (HFCS), and processed “white foods”
like breads, pastas, and rice.

Remember, white foods are like white glue that keeps
your belly fat locked in place.

Instead, stick to natural carb choices such as fruits,
vegetables, legumes, and whole grains.

Now let’s get to the brass tacks…

When you eat carbohydrates, your metabolic rate will
increase by up to 10% (less for refined carbs like sugar
that are easily digested, more for high-fiber choices).
This means your body uses 100 calories to digest and
assimilate 1,000 calories of carbs.

Is it getting hotter in here or what?

PROTEINS

Protein has the highest Thermal-Burn of all foods,
increasing your metabolism by up to a whopping 20-30%.
POW! (That just happened…)

You see, protein is a very complex nutrient, so for
every 1,000 calories of protein you eat, your body will
use up to 300 calories to digest and process this
macro-nutrient.

This means you’re only netting about 700 calories for
every 1,000 calories you eat of protein.

So, you’re getting 300 “free calories.” (They’re gone… just
like magic.)

Protein also helps to build muscle (along with exercise),
and for every pound of muscle you add, you will burn
approximately 50 extra calories per day. Five
pounds will burn 250 calories per day. You get the picture.

Pretty cool, huh?

And here’s something even cooler… the “Thermal Burn”
of some natural foods is so high that they don’t even
register on the caloric scale.

Now, to back track a bit; I’m not suggesting that you
eat ONLY protein in an attempt to increase your metabolism.
(Cluck, cluck… another chicken breast anyone?)

No, not at all.

But what I am saying is that eating specific “Thermal-Burn
Meals” that combine precise amounts of protein, slow-absorbing
carbs, and a dollop of good fat, (love that word…dollop), will
help boost your mangled metabolism, crush cravings brought on
by nutrient deficiencies, and slash unattractive stomach fat.

The bottom line is that you’ll be able to eat MORE delicious
food, but with a lower calorie impact. More bang for your buck.
And I don’t know about you, but I LOVE eating, so this is
a very exciting way accelerate your results.

Here’s to living Boundrylessly within a healthy body and mind too !!

Enjoy Life !

Enjoy Life !

Living Boundrylessly with your Computer ~

Those ~ Happy Eyes

Those ~ Happy Eyes

Hi Folks,

Today’s topic talks about keeping your eyes healthy while using your computer.

If you’re like me, there are times you need to use a computer ( in fact writing this story using my computer while enjoying the fresh air so can look at the relaxing mountains nearby).

As you know more and more jobs require the use of computers. Especially With the
information age being available on the computer, more and more
people are spending endless hours in front of the screen. After a
long day in front of the computer, it is common to start feeling
tired, irritable, or pain in the eyes or head. Staring at computers
and forgetting to relax and give the eyes a break can cause
permanent damage and eye problems.

No one is expected to live a life without computers; we all need
them and are use to them being a part of our daily lives. However,
it is important to listen to our bodies and relax or take a break
when necessary.

Do this to help your eyes, body, even your mind stay refreshed as well as healthy too !!

Listen to your body; it knows better than you do when it’s time for
a break. Do not work until your eyes burn; you missed all the
previous signs. Take short breaks every hour of work. This means
get at least once every hour and walk around. However, taking
breaks isn’t enough. Look away from the screen every 15-20 minutes
for a minute or two. Look at things close and far away to allow the
eyes to adjust and move around. The goal is to avoid the strain in
the first place.

Blink as often as you can to keep the eyes lubricated. Take a few
minutes to roll the eyeballs around; you can do this with your eyes
open or closed to avoid looking silly. Open and close your eyes
often to give them a short break. Yawn if you have too. Yawning
stretches out the jaw muscles and keeps them from becoming tense
causing headaches and eyes strain.

Move around as much as possible. You should always be in a
comfortable position so adjust your body or chair as often as
needed. Move the keyboard or monitor so you aren’t stretching your
neck or looking at things at a strange angle. Try to avoid glare on
the monitor, move it around as the sun moves or get a screen
protector.

Keep the work area bright and well lit. Bright lights lighten up
the mood and keep you feeling positive. Dim lights only bring down
your mood and cause you to feel sluggish. Making minor changes in
the work space and taking breaks often can keep long hours in front
of the computer from permanently damaging the eyes.

Some additional tips include:

Eye Roll Exercise
1. Can be done standing, sitting or lying down

2. With your eyes open, roll them around in clockwise circles 15-20 times, then anticlockwise circles 15-20 times

Start slowly and gradually do it faster

Make sure you roll your eyes around in as wide a circle as possible

Do the Eye Roll 2-3 times a day

Benefits

* Stretches and tones your eye muscles, and
* Enhances local blood circulation, which
* Improves vision

Tips

* Do the eye roll in bed to help you wake up
* Combine it with the Eye Rub, below, for greater benefits

Eye Rub Exercise
1. Can be done standing, sitting or lying down

2. Keep your eyes closed throughout the exercise

3. Rub your hands together briskly to warm them up

4. Immediately place the base ofyour palms over your eyes. Feel the heat penetrating & warming your eyes. Hold your hands there till the heat subsides. Repeat steps 3 & 4 a couple of times.

5. Warm up your hands again, then use the tips of your fingers to rub across your eyelids from the inside corner to the sides 20-30 times or for 1-2 minutes.

6. Warm your hands once again, then use the tips of your middle fingers to rub around youreye sockets. Go with the grain of your eyebrows. Do 20-30 circles around each eye or simply rubthem for 1-2 minutes.

Do the Eye Rub exercise 2-3 times a day

Benefits

* Soothes and relaxes your eyes, and
* Enhances local blood circulation, which
* Improves your vision

Tips

* Do the Eye Rub in bed to help you wake up

Most importantly of all is to balance your activities. This goes for using the computer with
getting out for some fresh air while viewing the scenery, to working in an office and taking a few
minutes break (I like calling them Energy Time to get more energy for getting things done).

Here’s to having healthy body, mind, AND eyes ~ Besides it is said the eyes are the window to the soul ~

Eyes ~ Windows to Our Heart and Soul ~

Eyes ~ Windows to Our Heart and Soul ~