If you need to be inspired, here it is.

If you need to be inspired, here it is. This video got the biggest response of anything Entrepreneur mentor Ali Brown has ever done, and she’s doing a special re-release for a limited time. Enjoy this 8-minute movie about Ali’s life… faith, family, and how she realized what’s MOST important to her. She’ll be hosting a special CALL on January 27 where she will go DEEP into this topic. I have a feeling this is going to help a lot of you right now. 🙂

ATTEND THIS FREE TELESEMINAR AND YOU’LL DISCOVER HOW TO:

Release that anxiety you feel right now—and where to trade it in… for confidence and certainty
Stop competing and comparing yourself with others—and instead create your own brand of success that delights you
Find the courage to go for your dreams—the good news is you don’t have to be ‘that courageous person’ to do it
Make your next chapter a rich one—with purpose, prosperity (Yes, money!), and love
Discover and trust God’s plan for you. When you open to this and align yourself with it, things get easier (I promise, and I’ll share my personal experience with this too)

You can learn more and register (it’s free) at:

Ali Brown Revelation

Personal Development for Smart People

The purpose of this website is to help you grow as a conscious human being. This includes guiding you to discover and accept your life purpose; inspiring you to feel more motivated, energized, and passionate; helping you shed disempowering relationships and build a network of loving support; teaching you how to achieve stable financial abundance doing what you love; and encouraging you to make a genuine contribution to humanity — so you can finally experience the kind of life that deep down, you always knew you were meant to live.

You aren’t here to struggle and suffer. You’re here to express and share your creative gifts, to give and receive love, and to be happy. It will take time, but this site can certainly help you get there, and the vast majority of resources here are free.

This site will help you make conscious decisions in your personal development journey and courageously follow through. This means having the maturity to take 100% responsibility for your health, your career, your finances, your relationships, your emotions, your habits, and your spiritual beliefs. It requires taking a deep look at yourself, consciously deciding what kind of person you truly are on the inside, and then getting your external reality to be congruent with your inner being. The goal is to help you achieve outstanding effectiveness while maintaining internal balance, where your thoughts, feelings, actions, and skills are all working together to create the life you truly desire.

Personal development is hard work. It takes time, consistency, and patience. If you’re only here looking for shallow quick fixes and you aren’t interested in real, lasting change, this isn’t the right place for you. This site is designed for people who are serious about personal growth and willing to commit to it.

This site will help you learn to live more consciously, to summon the courage to face the unfaceable parts of your life, and to solve the deep problems you’ve not yet been able to solve. You’ll learn practical ideas to make important changes in your life, both big and small, so you can get your life on track and start living up to your potential.

This site can’t teach you to be perfect. Perfection isn’t the point. The point is for you to get yourself onto a path of practical, positive growth. It’s very likely that this site will be of tremendous assistance to you on your journey.

The main themes of this site are:

Truth: Accept reality and rid your life of falsehood and denial
Love: Improve your ability to connect with yourself and others
Power: Build your motivation and discipline to create the life you desire
Oneness: Stop fighting against resistance, and make the world your ally
Authority: Take command of your life, and learn to make clear decisions
Courage: Summon the inner strength to take action in spite of fear
Intelligence: Live authentically, and express your genuine creativity
The areas of your life this site will help you improve include:

Habits: Create a daily routine that gives you a sense of flow
Career: Build a career you’re truly passionate about
Money: Achieve financial abundance without compromising your integrity
Health: Adopt health habits that empower your physical body
Relationships: Enjoy loving relationships that help you grow
Spirituality: Raise your awareness and live more consciously

http://www.stevepavlina.com

7 Negative Behaviors You Need to Ignore

“Be careful how you think; your life is shaped by your thoughts.” – Proverbs 4:23

Nearly every religion tells us that our beliefs determine our behavior. People, even during ancient times when these divine guidebooks were created knew that one’s life is a reflection of how they think. Nowadays, most of us would concur with the passage above. In fact, nearly every religion has a similar passage, demonstrating the uniformity around this belief.

How our thought process is developed is a truly complex topic. It can be simply stated that the process develops in accordance with a number of internal and external factors. As such, we develop various behaviors both positive and negative. People that go through difficult situations in life have their thought process impacted. In turn, this impacts the person’s behavior.

It is important to differentiate the behavior from the person. We believe that a person is greater than the sum of his or her parts. We also believe that pain is often expressed in the form of negative behavior. Further, it is important to understand that ignoring the entire person is not the answer. Instead, develop your inner strength by ignoring the behavior while doing something positive for the person – prayer, a smile, positive energy, etc.

Here are 7 negative behaviors of people that you should ignore, and how you can help them…

1. Drama

Human beings have a flair for the dramatic. We have a flair for the dramatic because drama is everywhere around us – TV, magazines, movies, news, radio, the internet…no matter the outlet, drama is likely to be present.

This overwhelming presence of drama being depicted has resulted in people becoming literally addicted to the behavior. This dramatic behavior is shown in a number of different ways in a number of different places. The co-worker that stirs up rumors, the friend that loves to gossip, the boss that demeans employees, even the spouse or significant other that feels argument is “healthy expression”.

Regardless of the source or severity, dramatic behavior is overwhelmingly negative. Instead of buying into this behavior when it’s directed towards you, conduct yourself with confidence and composure. The stronger the behavior, the more relaxed and positive you should be in response.

Be an example by communicating and expressing yourself peacefully. Don’t allow drama to negatively impact the person you know that you are.

2. Naysaying

There is only one person that knows your capabilities and what you can achieve – you. Any kind of behavior directed towards you that aims to demean these capabilities and what you intend to achieve should be resisted to the utmost.

Denying or opposing your ambition through naysaying behavior should be considered unacceptable. Never allow the negative and unsubstantiated claims of others to limit how you think about and approach your ambitions, goals and dreams.

This behavior manifests itself in other people’s opinions, presumptions, and other shunning words and actions about something you’re trying to accomplish. Simply put, never buy into this behavior.

Maybe you’ve been in this type of situation. It is important to look beyond this behavior and act confidently and positively in spite of it. Not only will you notice that your confidence is strengthened, but the guilty party will likely change their behavior as well.

3. Manipulation

Some people are always on the lookout for others that they can use to advance their agenda, whatever that may be, through whatever means possible. This is manipulative behavior in a nutshell.

People that attempt to manipulate often do so by playing on other people’s emotions. They generally don’t trust the logical capabilities of others and seek to “pull the wool over” their eyes. Truly a sad state, but this type of behavior exists.

There is no easy way to detect this behavior, but one way is to look at the person’s track record. Have they been caught in a lie with you or someone else? Do they have a generally negative attitude? Have they spread rumors or gossiped about someone? Do they display predominantly individualistic types of behaviors?

Generally, people that display manipulative behavior display these and other “red flags” that can potentially unveil their capability to manipulate. These individuals also have an egotistical streak, thinking that they are smarter and craftier than anyone else.

Be aware of manipulative behavior by remaining vigilant in your dealings with others. Remain positive and confident while sending positivity and encouragement to these types of individuals. This could be the difference in changing their perspective along with their behavior.

4. Stubbornness

Refusing to listen to others opinion, being adamant that their ideas or desires are the most important, and refusing change are the defining characteristics of stubborn behavior. The truth is that we all display stubborn behavior at times. However, there are people that display this behavior at a magnitude that far exceeds the norm.

As with most other behavioral traits, stubbornness is developed through early negative experiences. Stubbornness can be acquired through a parent’s disposition, violations of trust, and other instabilities displayed throughout childhood.

Regardless of the unfortunate circumstances in which the behavior is acquired, stubbornness is difficult to deal with and comes in many forms – the co-worker that refuses to listen, the parent that constantly judges, or in others who refuse to give you the benefit of the doubt.

The solution is to simply be you around these individuals while directing positivity (in any form) towards them. Above all, don’t respond with any kind of stubborn behavior of your own. Instead, show that you are a trustworthy, compassionate, understanding individual who appreciates the positive things about them.

5. Impatience

Impatience can be defined as (1) irritable behavior that results from delays or (2) a restless need for change and excitement. The display of impatient behavior is often tied into someone’s goals; specifically, anything that hinders or aggravates the person in active pursuit of these goals. These goals could range from getting ahead of you at the drive-thru to getting that promotion at work.

As with stubbornness, we all have the tendency to be impatient at times. However, there are some individuals that take impatience to the extreme. These individuals detest being held up at anytime, anywhere, for almost any reason.

Impatience is a trait that develops from early negative experiences, misunderstanding the nature of self and others, and a persistent sense of insecurity. The early negative experiences often happen during childhood. In many cases, the child was often barred from having a normal social experience resulting in a sense of “missing out”.

When dealing with an impatient person, it is important to understand how they “tick.” For example, these individuals prefer to be in control. When they are not in firm control, they become angry, annoyed and frustrated. The best way to deal with the behavior is to be polite but direct. Do not beat around the bush with impatient people; this will get you nowhere.

Direct positivity towards impatient people, but do so in an assertive way while standing up for yourself. Have you ever heard the term “firm but fair?” This certainly applies to dealing with the impatient.

6. Annoyance

Annoyance is simply the state of being irritated or angered by the actions or behavior of someone else. Being irritated or angered by someone also causes the annoyed person to be distracted, which only adds to the annoyance factor; effectively increasing the possibility of a heated exchange. In this way, annoying behavior is a double-edged sword.

Whether or not a certain behavior is annoying is often a matter of perspective. Some people will find a certain behavior annoying while others will not. Do you have one or more “pet peeves?” Well, most people do not have the same reactions when encountering these behaviors. Annoying behavior is very subjective, which makes sense considering the person has absolutely no idea that their behavior is annoying in most cases.

The best way to deal with any behavior that annoys you is to simply control your emotions. Take a deep breath, let it out slowly, and focus on breathing normally. Understand that the annoying behavior is likely not directed towards you.

You can also practice using one word to set in your mind until the desire to react passes. For example, relax your body, close your eyes and think of the word “calm.” Repeat this word while imagining calm flow through your body from head to toe.

At times, you may need to stand up for yourself. Of course, do so privately and politely, but be firm and direct. Show appreciation for the person, even before the individual agrees to change their behavior. Doing so will drastically increase the likelihood that the behavior will change – at least around you!

7. Self-criticism

Last, but certainly not least, is our own inner critic. Just as the above six behavioral characteristics of others does not necessarily define them, your biggest critic doesn’t necessarily define you.

What you consider flaws are actually marks of individuality. Many of whom we would consider the most beautiful, wealthiest, most privileged people on this planet are incredibly lonely and depressed. Why? Simple – they are always their worst critic despite of these “advantages.” Perfectionism is a myth; there is nothing perfect…and this certainly includes us.

While the previous six behaviors may be difficult to contend with, they don’t hold a stick to self-criticism. It is crucial that you take care of yourself, ignore negative thoughts (“tabloids of the mind”), and accept yourself for who you are.

6 Ugly Truths You Need to Accept to Get Unstuck

They aren’t pretty, but they are the kind of wake-up calls that we need to give ourselves every once in a while. Columnist Leigh Newman explains.

1. Love Is Not a Stative Verb

In elementary school, we were all taught about stative verbs. Perhaps you remember them? Statives are those verbs that describe a state of being or mental condition, such as “to feel” or “to be” or “to believe.” Love, for example, is classified as one. You feel it.

Now let’s look at a few situations that have me questioning how this grammar plays out in life outside the classroom. Example #1: My friend who keeps sending his mentally unstable mother $2,000 a month even though she is young enough to still work and racks up debt on credit cards that would make a gambling addict panic. Example #2: My 42-old-year girlfriend who keeps meeting the same 42-year-old man over and over and over at 1 a.m. at which point he shyly, drunkenly, adorably reveals that she is his soul mate, only to go back to his 27-year-old fiancée at 7 a.m.

These kinds of dynamics—and others like them—have recently persuaded me that love is not a condition or a state of mind. Love is not a stative verb at all. Love is a dynamic verb. Love is action. Love is dumping the 27-year-old fiancée. Love is refusing money from your son because he’s taken on two moonlighting jobs to support you and he can’t afford his rent, much less the black Lab he’s always wanted. Love is sprinting, struggling, splatting, crawling, kick-boxing, climbing, leaping into the thick of the battle for your own—and somebody else’s—happiness.

2. To Learn Is to Watch…and Ask

Like many Americans, I am a teach-it-yourselfer. So is the rest of my family. When I wanted to learn how to play tennis, my dad dropped me off at the local high school with a racket and a tube of three green balls and told me to hit the backboard “until I got the hang of my swing.” As an adult, when I need to screw on a ski rack or create a Google spreadsheet or cook an obscure Chinese green, I figure it out via trial and error. Why? I think I’ll understand the task more profoundly by teaching myself. A recent study at the University of Louisville, however, found that figuring things out yourself takes longer—with far less accurate results—than observing and communicating with others in the know. Watching the experts—and asking them for their expertise—results in a faster, richer learning curve.

3. Pig Newtons Are So Fig Newtons

Be they disempowered toddlers or exhausted parents or fed-up coworkers or confused, random, mentally unstable strangers on the street, our fellow humans sometimes make up insanely stupid points—then fight fiercely in defense of them. Only Louis C.K. can make this funny. But he does have a point. People—and not just kids—will insist Fig Newtons are actually called Pig Newtons. They will claim Mississippi has seven s’s in it. They will swear the sun covers the moon during a lunar eclipse. Your job is not to argue or present the truth to them. You will not get anywhere and you will turn into the crazy person trying to argue your case. Your job is to go to the bathroom and laugh. Or write down your insanely correct points on a piece of a paper towel—and then flush them down the toilet.

4. When Overwhelmed, Cache and Drag

During the Gold Rush days, on the famed Chilkoot Pass between Canada and Alaska, each traveler was required by the Mounties to drag one full ton of “adequate” food and supplies up the 32 miles that lead over the icy summits. Some of these travelers, by the way, were women wearing corsets and long, full skirts. And yet, they succeeded. How? By caching (read: storing) 950 pounds of their supplies by the side of the path, then dragging (read: dragging) a mere 50 pounds for a half a mile forward, then returning to the cache for another 50 pounds, and the process is repeated. When it all worked out, a person might walk 80 miles for every single mile they moved their provisions—which sounds discouraging. But in this way, they were able to move—literally—a mountain of food, pots, tools, water and everything else they needed to build a new life. I’m not suggesting that any of us pack up the contents of our house and drag them in 50-pound bundles through the streets. But sometimes, it can be helpful to put an idea or dream to the side for a while and then, in full defiance of our relentlessly go-forward-at-all-costs culture, to go backward and haul the crucial supplies necessary to make it come to fruition.

5. You Don’t Have to Go to the Gym to Work Out

At home, I have a set of free weights, two yoga mats, an elliptical trainer, three yoga videos and a nifty package called OM Yoga in a Box. I haven’t touched any of it in months. The workout that I do is pushing my 35-pound 4-year-old two miles each morning over to “Super Hero Camp” in the 90-degree heat. I exercise my arms and legs. I sweat off five pounds. The news that you don’t have to go to the gym to work out should be a wonderful truth instead of a hideous one. You can run up the stairs to your office. You can pick up your husband and put him down over and over. Right now, you could be running in place while reading this article. Amazing! Wonderful! But think about it: You don’t have to go to the gym to work out. That means you can work out anywhere and anytime—which means all those lovely lies about not being able to work off your stress and take care of yourself are now officially unutterable.

6. You Already Dreamed the Dream

I’m not sure who is going to invent a machine that will inventory everything that goes through our brains, and until this is actually invented, this last truth may have to be reclassified as a hunch. But it does seem as if so many of us worry that we don’t know the one crucial thing that we should be doing in life, the thing that will fulfill us more than any other. Even if we were given all the time and resources in the world, we still wouldn’t know what to do.

This is ridiculous. From what I have seen in life, I don’t think we need to go looking for some new “mystery” dream. The most important ones we’ve already had. Sure, at a very young age the idea of being a sea captain or ballet dancer occurred to us. But at an older, wiser age, we thought, “I should own a bookstore!” or “I love jam so much I should make it” or “Wouldn’t it be fun to be a tour guide it Italy?” We just failed to tie our lives to it. We let it float off, where it eventually ran out of air, sank and got buried by a thousand other more practical or less scary or far less specific dreams.

It feels a little horrible to confront the truth that you knew what you wanted to do (even for .04 seconds) and didn’t do it. Then again, understanding or maybe just believing that the dream exists and that we just have to root around for it—not invent it into being—does something amazing. It calms us down. It takes away all the side worries like, “Maybe I’m not creative enough to dream” or “Maybe I’m just one of those people who don’t dream.” Looking for it becomes like looking for a missing house key while still at home; there’s no need to panic. You just have to find what’s already there.

Top 10 Food Lies That Keep Us Sick and Fat – Dr. Hyman

When it comes to weight loss, there’s a ton of advice out there. The problem is, most of it is terrible, outdated and scientifically disproven. And if you believe it, it could be getting in your way. So let’s take a look at the Top Ten Food Lies that keep you sick and fat.

Food Lie #1: All Calories Are Created Equal
When I walked into an 8th grade class recently, I asked if them if there was a difference between 1000 calories of broccoli and a 1000 calories of soda. You know what I heard? A unanimous, “Duh! Yes!”

The idea that, as long as we burn more calories than we consume, we will lose weight IS SIMPLY DEAD WRONG. The lie is that losing weight is all about energy balance or calories in/calories out. Just eat less and exercise more is the mantra we hear from the food industry and government agencies. It’s all about moderation. How’s that working for America?

The truth is there are good and bad calories. And that’s because it’s more than a simple math problem.

When we eat, our food interacts with our biology, which is a complex adaptive system that instantly transforms every bite. Every bite affects your hormones, brain chemistry and metabolism. Sugar calories cause fat storage and spike hunger. Protein and fat calories promote fat burning.

What counts even more are the QUALITY of the calories.
What are high-quality calories? Whole foods – fresh foods, foods like great-grandma made. Good quality protein: grass-fed animal products (not factory farmed), organic eggs, chicken, small wild fish, nuts and seeds. Good carbs: vibrantly colored vegetables, the brighter the better (you can binge on these!). Fruits like wild berries, apples and kiwis. And super foods like chia and hemp seeds. And good fats like avocado, extra virgin olive oil, nuts and seeds, coconut butter and omega-3 fats from fish.

Food Lie #2: Don’t Lose Weight Too Fast, You’ll Gain it All Back

Slow and steady is what we are told. No quick fixes. Don’t lose more than a pound a week. This is dead wrong.

Studies show the opposite – that a jumpstart leads to more weight loss over time.
If you reboot your metabolism with a quick detox from sugar, processed food and junk, you will reset your hormones and your brain chemistry making it much easier to sustain the changes.

The key is to use a healthy, sustainable strategy for weight loss that balances your hormones and brain chemistry and doesn’t put you in a starvation response.

That allows you to lose the weight and keep it off – I see it with my patients all the time – if you see results, you feel empowered and get inspired to keep losing weight.

Food Lie #3: All You Need is Willpower
This is one of the most insidious lies pushed on us by the food industry and government.

Their mantra is this: Eat Less, Exercise More.

The implicit message in this idea is that the real reason we are all fat and sick is that we are lazy gluttons. If we just stopped stuffing our faces and got up off the couch and moved our butt, we would lose weight. It is moral failing, weak psychology, apathy or worse that prevents people from moderating their food intake and exercise. This is nonsense.

If you try to control your appetite with willpower, you will fail. We have short-term voluntary control and can starve ourselves but then our bodies compensate by slowing our metabolism and dramatically increasing appetite. It is unsustainable. If I asked you to hold your breath for 15 minutes – no matter how bad you want to make it happen, you’re just not designed to pull that off.

When your taste buds, brain chemistry, hormones and metabolism have been damaged by sugar and processed foods, willpower alone won’t do it. If you are addicted to sugar and refined carbs you cannot white knuckle it for very long. You have to naturally reset your brain chemistry and hormones so your body will automatically self regulate and the cravings disappear and hunger will be in balance.

When your metabolism has been hijacked you need to detox from the addictive power of sugar and flour and replace them with real, whole high quality foods. That will allow your appetite and weight to automatically regulate without willpower.

Food Lie #4: Diet Soda Is Better Than Regular Soda
I call soda LIQUID DEATH. And you might as well call diet soda “New & Improved Liquid Death,” because it may actually be WORSE.

In a 14-year study of more than 66,000 women, researchers found that diet sodas actually raised the risk of diabetes MORE than sugar-sweetened sodas. One diet soda increased the risk of type 2 diabetes by 33% and one large diet soda increased the risk by 66%.

The truth is, diet soda slows your metabolism, makes you hungry for sugar and carbs and packs on the belly fat.

Stay away from all artificial sweeteners, even natural ones. Just add a little real sugar to your coffee if you want. It’s not the sugar that you add to your diet that’s the problem. It’s the sugar that is added to your diet by food corporations.

Food Lie #5: Foods Labeled Low Fat or Whole Grain Are Good for You
The low-fat craze of the last 30 years has paralleled the dramatic rise in obesity and type 2 diabetes. When food companies took the fat out of the products it was replaced with sugar. And in those 30 years our sugar consumption has doubled. Fat actually makes you satisfied, curbs your appetite and a review of all the research on fat and weight found that fat does not make you fat.

The latest health buzzword is “whole grain.” Food companies add a few flakes of whole grain to processed foods and try to convince us its healthy. A whole grain Pop Tart? Really?

Most cereals are 75% sugar, even with a little bit of whole grain added. They shouldn’t be called breakfast, they should be called dessert. And we are feeding sugary cereal to our kids for breakfast thinking we are doing something good for them. In fact, we are killing them.

My basic rule for food: If it has ANY health claim on the label, it’s probably bad for you.

Food Lie #6: It’s All About Genetics
You may think if your mom is fat and your grandma is fat, that’s why you are fat – you drew the fat card or the diabetes card in the genetic lottery.

But the truth is there are 32 genes associated with obesity in the general population and they only account for nine percent of obesity cases. So even if you had all 32 obesity genes, you would put on only about 22 pounds.

Plus, our genes only change two percent every 20,000 years. And by 2050 it is projected that over 50 percent of Americans will be obese (now it’s about 35%). Our genes don’t change that fast.

What changed is we went from eating about 10 pounds of sugar per person per year in 1800 to 152 pounds of sugar (and 146 pounds of flour) per person per year today. Those are drugs, doses of sugar and flour that hijack our metabolism and make us fat and sick.

The truth is that obesity is caused by all kinds of factors, but the least of them is genetics.

Food Lie #7: Eating Fat Makes You Fat
Fat is not a 4-letter word! Eating fat not only doesn’t make you fat, it’s critical to health and weight loss. Studies comparing an identical calorie high fat diet to a high sugar diet had totally different effects on metabolism. The higher fat diet caused people to burn an extra 300 calories a day. That’s the equivalent of running for an hour without doing any exercise. Fat speeds up your metabolism. Sugar slows it down.

In studies of animals eating identical calorie diets of low fat (high sugar) or higher fat and protein show that the higher sugar diets lead to more fat deposition and muscle loss, while the higher fat and protein diets led to more muscle mass and fat loss. And remember that’s while they were eating exactly the same number of calories.

The right fats are actually the preferred fuel for our cells, especially ones called medium chain triglycerides that come from foods like coconut butter. Yes, you need to stay away from trans fats, but good fats like extra virgin olive oil, coconut butter, avocado, nuts, seeds and nut butters keep us full AND they lubricate the wheels of our metabolism.

So don’t fear fat!

Food Lie #8: Milk Is Nature’s Perfect Food
Milk is nature’s perfect food only if you are a calf!

For many people, dairy causes inflammation, allergies, congestion, postnasal drip, sinus problems, eczema, asthma, acne and irritable bowel. It also may increase the risk of bone fractures and osteoporosis, increase the risk of type 1 and type 2 diabetes and causes certain kinds of cancers.

And it also spikes insulin, causing us to grow belly fat.

No matter what messages you hear from the dairy lobby – there is nothing perfect about milk! To read more about the dangers of milk, read my blog “Got Proof.”

Food Lie #9: You Have To Starve To Lose Weight
You do NOT have to starve to lose weight! In fact, that’s one thing that my patients love to learn about, they don’t go hungry when eating real whole food. There is no way even the Guinness World Record holder of calorie counting can accurately know their calorie intake. If you eat one extra mouthful of food a day, over 30 years you will become obese. You have to let your body naturally regulate itself by eating the right foods. You can’t count your way to health or weight loss.

In fact, when you balance your hormones and insulin by eating the right combination of proteins, healthy fats, the right carbs (low glycemic) and phytonutrients, you can not only lose weight without starving, you can lose weight without craving all the junk that was making you fat!

Food Lie #10: Exercise Is the Key to Weight Loss
If you think you can exercise your way to weight loss, I am sorry to say you are in for a big disappointment. Do you treat yourself to a post workout sugar-laden smoothie, muffin, or other “healthy” snack? Suck back some Gatorade to quench your thirst after your thirty minutes on the treadmill?

Relying on exercise to lose weight without changing your diet is asking for failure. You can change your diet and lose weight, but if you exercise and keep your diet the same, you may gain some muscle, improve endurance, and be healthier overall, but you won’t shed many pounds.

Remember, if you consume one 20-ounce soda, you have to walk four and a half miles to burn it off. If you consume one super-size fast-food meal, you have to run four miles a day for one whole week to burn it off. If you eat that every day, you have to run a marathon every single day to burn it off.

The simple fact is that you cannot exercise your way out of a bad diet.

21 Ways to Break Free From Self-Neglect

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From an early age, people are taught how to read and write, how to solve math problems, and how to be well mannered. We learn how to think critically and reach the next rung on the ladder toward success.

However, what we aren’t so thoroughly taught is how to manage the one part of our lives that matters most: our own self.
Most people wake up one day to the realization that they have neglected themselves for years, opting to pay attention to the skills we learned in school to score well on tests, get into college, and find a good job. There’s a lot of pressure to fit in to society, and often leads to neglecting yourself and your desires in order to fit the mold others have shaped.

If you feel like you have been neglecting your true self, and want to reclaim your own individual power, here are 21 ways to release the self-neglect and give yourself what you deserve – self-respect!

1. Take charge of your own happiness.

When you rely on others as a source of happiness, you diminish the ability to feel happiness from within. You take away your own power and give it to someone else. By counting on anything or anyone outside yourself for fulfillment, you discount your own capability of creating internal happiness. You perpetuate the cycle of self-neglect.

Next time you catch yourself looking elsewhere for happiness, backtrack and realize that you have all the tools you need to be happy, you just need to re-learn how to use them.

2. Eat healthier.

One of the greatest forms of self-neglect comes from how one chooses to eat. If you feed yourself highly processed, low nutrient foods, you might make your taste buds happy, but your mind, body and soul will suffer. Caring about yourself includes giving your cells the nutrition they need to function properly, so replace fattening, packaged snacks with vibrant, fresh foods like fruit and vegetables. Your cells will thank you for feeding them what they really want!

3. Practice positive affirmations.

Another way to promote a healthy relationship with yourself is to think positive thoughts every single day. The moment you wake up, tell yourself something uplifting and inspiring, such as “I accomplish whatever I set my mind to.” This will set the right tone for the day and help you ward off negative thinking patterns that might fuel self-neglect.

4. Have a sacred space in your home.

Everyone needs somewhere to go for some peace and quiet, and you can create a space like this right in your own home! Most people call this an altar, but you can call it whatever you want so long as it brings you tranquility and relaxation. You can fill the area with your favorite paintings or pictures, crystals, incense, candles, tarot or angel cards, or statues of enlightened figures such as Buddha to help you connect to that sacred space within you.

5. Exercise frequently.

Exercise has proven benefits for the mind, body, and soul. Moving your body keeps your blood pumping, releases endorphins, and also promotes weight loss. If you have felt neglected lately, simply get off the couch and get moving! Exercise is one of the best ways to take care of yourself, and it doesn’t have to feel like boot camp, either. You can join an exercise group in your community, take classes at your gym, or even walk along a pretty nature trail near you. Any form of movement that you enjoy can help you develop a daily practice of self-love and care

6. Go outside.

This one can’t be stressed enough – sunlight contains Vitamin D, a vital nutrient for our bodies and minds to function properly. Plus, getting out in nature allows us to connect with the universe directly because no walls, doors, or technology exist to bar us from Earth’s energy when we go outside. Feeling the wind in your hair, the sun on your face, and the grass beneath your feet is one of the best forms of therapy out there, and the best part is, it’s free!

7. Follow your passions.

In reality, not many people can actually say they follow their dreams. Most people fill any void they might feel with shopping, food, a new job, relationships, more money, or bad habits. If you avoid your passion for too long, the universe will only keep nagging you until you fulfill it.

Neglecting your passion in life will result in continual unhappiness until you decide to fulfill those passions, whatever they might be. Don’t ever question your heart – it knows best.

8. Say no to things that don’t serve you.

Saying no is okay – you don’t have to feel bad for it. Part of caring for yourself is staying true to who you are regardless of the situations you might face. If a work buddy wants to go out for drinks but you gave up drinking years ago, don’t feel pressured to give in just to make others happy. Suggest another activity instead so you both can enjoy the outing.

You deserve to honor yourself and feel comfortable with the way you choose to live.

9. Laugh more often.

Unfortunately, many people don’t laugh enough in today’s world. Life demands a lot more out of us than it used to, but that doesn’t mean that we can’t take time each day to have fun and enjoy the little things. There are plentiful opportunities to laugh every day, whether that be from a youtube video, a joke from a coworker, or even at yourself.

Even if you have a lot of obligations or feel overwhelmed by life, laughter can take away the seriousness of it all in a heartbeat and remind you to think positively even when faced with adversity.

10. Pamper yourself.

Take some time out of your day to spoil yourself. Give yourself a manicure or pedicure, get a massage, take a relaxing bath with some bath salts or essential oils, or try out acupuncture or Reiki. All of these will relax you, rejuvenate your spirit, and will get you back in the habit of practicing self-love.

11. “Meditation, not medication.”

If you have been feeling anxious or depressed lately, take at least ten minutes out of your day to sit peacefully and clear your mind. Meditation has been proven to be more effective in many cases than taking anti-depressants or anxiety medications, and can even restore your cells and alter your DNA! Our minds become cluttered with endless mental noise throughout the day, so meditation can provide a reset and allow you to think more clearly.

12. Quit the job you hate.

No matter what the pay, no job is worth it if you don’t enjoy it. Many people let fear, embarrassment, or the opinions of others stand between them and leaving their job, but your happiness matters much more than a paycheck or what others may think of you.

Unfortunately, 76% of people are unsatisfied with their jobs, according to a recent Gallup poll. If you are one of those people, stand up for your own happiness and do what feels right in your own heart.

13. Choose a positive environment.

The bottom line is that you don’t have to stay somewhere that doesn’t make you happy. Go where your heart takes you, and your happiness will naturally increase. A negative environment can lead to all sorts of problems, and does not facilitate growth and self-love. Just like surrounding yourself with positive people, choosing a happy environment can make all the difference between feeling excited about life, or completely miserable.

Don’t let fear stop you from moving if you need to– you deserve happiness, and a fresh start might be just what you need.

14. Pay attention to the shows you watch and the music you listen to.

When you turn on the TV or the radio, do you like what you see and hear? If not, turn these off and tune into something more positive. Most TV programs and songs on the radio today don’t send out a very positive message, and this can greatly affect your mood and outlook on life.

Make sure to nurture your soul and feed it positive information so you can tune into the positive energy and shut out the negative vibes.

15. Spend less time on technology.

A lot of feelings of self-neglect originate from the fact that most of us spend almost all day on our phones or computers, and very little time with ourselves. Social media, especially, puts us in the habit of checking in with people at all hours of the day, and it can become highly addicting.

Give yourself a time limit for technology use each day so you can spend more time cultivating your relationship with yourself and those that matter most to you.

16. Sleep for 7-8 hours a night.

Most people neglect themselves each night by denying their need for sleep. On average, American adults sleep anywhere between four and six hours a night, so it’s no wonder that many of them feel out of touch with themselves and unenthusiastic about life. Sleep allows your cells to regenerate and gives your body the crucial rest that it needs. Make sure you turn off your phone an hour before bed each night, and commit to going to bed at a decent hour.

17. Drink plenty of water.

Water should constitute the majority of the beverages you consume on a daily basis. All sorts of stimulatory, sugary drinks are sold on the market today, none of which can replace water and all its’ healing and restorative properties. Sodas, energy drinks, and coffee only dehydrate the body and fill it with unnecessary chemicals and caffeine. Water will hydrate your cells and regulate your bodily functions, so make sure to drink at least eight glasses a day so you can feel your best.

18. Believe in yourself.

You won’t be able to experience the greatest pleasures of life if you don’t first believe in your own abilities. You can do whatever your heart desires, but you have to believe that first. Love and honor yourself, and everything will fall into place

19. Embrace the unknown.

No one knows the future, so don’t try to predict it. Instead, follow your heart and ride the waves of uncertainty. Accept whatever may happen, and learn from it. A lot of self-neglect results from staying stagnant and becoming complacent. Take risks and get out of your comfort zone – you will feel a lot better about yourself and life by actively participating in it.

20. Adopt the attitude of gratitude.

Perhaps one of the greatest causes of discontent is not the situation, but your attitude about it. Instead of thinking about everything you don’t have, focus on what you do have and be grateful for it. When you feel grateful about everything you have been blessed with in life, you will naturally have more to be thankful for.

21. Start a journal.

Many people neglect their own feelings, either burying them or lashing out at others because of their own pain. If you have a lot of pent up anger, frustration, or sadness, journal about it. This will allow you to release any feelings you might have and start over fresh each day.

Could Your Inner Child Be Sabotaging Your Success? – Carol Tuttle

inner-child-cover

Right at this moment, you are every age you’ve ever been.

And because there’s no such thing as a “perfect” childhood, you probably didn’t always get what you needed at certain ages. Your inner child might still be trying to fulfill those unmet emotional needs (without you realising it).

If you don’t consciously fill those needs now, you may inadvertently sabotage what you most want as an adult.

Are Your Inner Child’s Needs Sabotaging You?

You move through life in your own unique way – and you did the same as a child.

When your parents, teachers, or peers didn’t understand your natural movement, chances are, they judged it or tried to shut it down.

Their judgments often became stories that you continued to believe about yourself as you grew into adulthood. You may still shame yourself for the same reasons you were shamed as a child. And if you don’t stop, you’ll keep yourself from reaching your true potential.

Let me give you some specifics.

Which Judgments Did You Hear as a Child?

Each child expresses one of 4 dominant energetic expressions. I call these the 4 Types.

Each Type of child often hears a certain pattern of judgment from others who don’t understand their nature.

Consider the limiting messages you may have heard as a child, and check in with yourself: do you still believe them?

Were you a Fun-loving Type 1 Child?

Social and effervescent, these children bring an energy of fun to everything. If this was you, you may have been told to settle down or be quiet…

You’re too silly.
You’re too talkative.
I can’t keep up with your ideas; make up your mind.
You move too much—settle down and stop talking with your hands.
Were you a Sensitive Type 2 Child?

Emotionally connected to the world, these children are naturally sensitive. If this was you, you may have felt invisible or been told to speak up…

You’re shy.
You’re so indecisive; hurry up.
You ask too many questions.
Stop being so sensitive.
Were you a Determined Type 3 Child?

Dynamic and physical, these children are task-oriented go-getters. If this was you, you felt frustrated when adults held you back or told you these messages…

You’re exhausting.
You’re really aggressive and pushy.
You’re way too loud.
Stop being so demanding.
Were you a Serious Type 4 Child?

Intellectually oriented, these children see themselves as the authority of their own world. If this was you, you disliked people who put you on the spot or said these…

You’re too serious – smile more!
You’re such a know-it-all.
You not outgoing enough.
Stop being such a stickler for the rules.
Your Inner Child Needs Just One Thing…

Every single child at every single age needs to know they are unconditionally loved and lovable.

If you ever feel like things don’t work out for you now, or that your life isn’t going the way you want it to, look at how loved you feel in your life. Do you believe you are lovable, just the way you are?

If not, do this simple but powerful exercise to meet your inner child’s needs and become a more balanced, empowered adult.

An Exercise to Meet Your Unmet Needs

In this video I’ll walk you through the basics of how to connect with and heal your inner child, along with an actual interactive healing session that you can follow along with.

So find a comfortable place to sit and follow along with the video. And if you can, go find a picture of yourself when you were 5 years old or younger, it will really help you to emotionally connect with yourself during this experience.

Save the Next Generation

Our children do not need to suffer the same wounds that we did as children.

When you honor a child for who they are, you help them grow into an adult whose inner child feels secure and loved. That is the most important message you can ever give your child.

Repeat this message to your child (in words, thoughts, or feelings) every day of your life, even if your child is already an adult: “I love you, just for who you are”.

You’ll experience an added benefit when you share this message with the children in your life. What you say to others, you also say to yourself — and to your own inner child too.

If you want to learn more from Carol about aligning with your natural energy, she is doing a free online class next week on discovering your Unique Energy Profile.

How To Begin Rebuilding Your Life And Make It Ridiculously Amazing – Luminita D. Saviuc

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“Our real blessings often appear to us in the shape of pains, losses and disappointments; but let us have patience and we soon shall see them in their proper figures.” ~ Joseph Addison

What if one day you woke up and decided that you were tired of feeling tired and that you had enough of everything? Enough of stress and anxiety, enough of anger and resentment, enough of struggle, lack, pain and poverty, enough of tears, heartbreaks, self destructive thoughts, behaviors and relationships and enough of all that is negative and toxic? What if you decided that you wanted to change yourself and your life but didn’t know where exactly to start, what then?

There are many things you can do to begin rebuilding your life and make it ridiculously amazing and today I will share with you 12 things that are meant to help you do just that. Are you ready? Let’s begin:

1. MAKE A COMMITMENT TO YOURSELF

I (name),

Make a commitment to myself,

To spend so much time improving myself and my life that I have no time for worry, judgement, criticism, whining and complaining;

To forgive, release and let go of my attachment to any past struggles and allow every challenge life sends my way to make me better not bitter.

Starting now, I make a commitment to let go of what’s behind me and start appreciating what’s in front of me;

To let go of all the pointless drama, all the toxic relationships, thoughts and behaviors that are present in my life and to constantly shift my focus from the bad on to the good;

To make room in my heart for love, happiness, peace and tranquility and to create my life from a place of infinite choices and possibilities – the present moment, and no longer from a place of limitations – the past.

I commit to staying true to myself at all times and to never betray myself just so I can please other people.

I commit myself to give up on toxic thought, behaviors and relationships but never on myself and my dreams.

Starting now and starting today, I will begin rebuilding my life and to make it ridiculously amazing.

Sincerely,
(name)

Once you truly commit to rebuilding your life and making it ridiculously amazing, nothing and no one will be able to stand in your way.

2. FORGIVE, RELEASE AND LET GO OF PAST HURTS AND RESENTMENTS

Fill your heart with love. Forgive, release and let go. Not necessary because those who mistreated you deserve it, but because you do. Let forgiveness liberate you from your past. Allow it to take away all the resentment you kept in heart for all this time and allow yourself to fill in that empty space with love, inner peace and compassion.

If others mistreated you in the past it doesn’t mean you have to continue their work. Look how beautiful Mark Twain talks about this: “Anger is an acid that can do more harm to the vessel in which it is stored than to anything on which it is poured.”

Release and let go of all the negativity from your life. Start small and trust that as you work on letting go of all the extra baggage that is weighting you down, you will begin to feel lighter and you will gain a lot more clarity over your life. You will feel happier and more at peace with yourself and the world around you.

3. EMBRACE WITH GRACE ALL THAT YOU FACE

Shift your focus from the bad on to the good, from the pain on to the gain, from resentment on to the forgiveness, gratitude and appreciation. Learn to embrace with grace all that you face.

Appreciate everything life sends your way, whether good or bad and know that “Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow.” ~ Melody Beattie

4. VISUALIZE YOUR ACHIEVEMENTS AND CREATE YOUR DESTINY

Ask yourself the same question I asked myself a few years ago when I decided to let go of my attachment to my past and begin rebuild my whole life: “If there were no limits to what I can do, be and have, how would my life look like?”

Let your imagination run wild. Dare to dream big. Don’t settle for less than you are worth.

The richer your imagination, the more beautiful your life will be.

“The power of imagination is incredible. Often we see athletes achieving unbelievable results and wonder how they did it. One of the tools they use is visualization or mental imagery… they made the choice to create their destinies and visualized their achievements before they ultimately succeeded.” ~ George Kohlrieser

See in your mind’s eye the life you would love to live, the person you would love to become and the relationships you would want to have. Live your life from the end and act as if all of the things you need and desire are already present in your life. Feel the feelings that come from having all those wonderful things happen to you and allow those feelings to be with you at all times.

5. DREAMS WON’T WORK UNLESS YOU DO

Act upon your heart’s desire. Do the things you need to do in order to get where you want to get. Read the books you need to read, contact the people you need to contact, build the skills you need to build.

Find a mentor. Dare to ask questions. Do whatever it takes to move yourself closer to making your dreams come true.

Trust that with every step you take, your life situation will improve and you will become even more happier than you already are.

6. TAKE ONE STEP AT A TIME

Because of the many years of past conditioning and the intense training you have in holding on to toxic thoughts, behaviors and unhealthy relationships, giving up on all that is toxic in your life won’t be easy and it won’t happen overnight. Chances are that you won’t see major improvements in your life immediately, and that’s okay. Be patient and gentle with yourself while working on rebuilding your life and remember to enjoy the journey.

“Focus on the journey, not the destination. Joy is found not in finishing an activity but in doing it.” ~ Greg Anderson

Take one step at a time and keep in mind that a journey of 1000 miles begins with a single step.

7. DEVELOP A DEEP TRUST IN LIFE

You have to have faith. You have to have trust… Trust in yourself, trust in the people you interact with and trust in life.

Put your fears aside. Allow yourself to be vulnerable. Develop a deep trust in the wisdom of life. “Truly I tell you, if you have faith as small as a mustard seed, you can say to this mountain, ‘Move from here to there,’ and it will move. Nothing will be impossible for you.” ~ Matthew 17:20

8. GIVE YOURSELF PERMISSION TO “FAIL”

Give yourself permission to “fail” and make “mistakes”.

Trust me when I tell you that in every “mistake” there is a lesson to learn, lesson that will be very beneficial to you as you continue walking on your life’s chosen path.

“There are no mistakes. The events we bring upon ourselves, no matter how unpleasant, are necessary in order to learn what we need to learn; whatever steps we take, they’re necessary to reach the places we’ve chosen to go.” ~ Richard Bach

9. BE GOOD TO YOURSELF

Love yourself and be good to yourself because if you do, the world around you will start mirroring your behavior. Take good care of your mind, body, heart and soul. Exercise, drink plenty of water, eat healthy and delicious food.

Nurture good thoughts. Act in compassionate and loving ways, towards yourself and the world around you. Spend time alone, spending at least 5 to 10 minutes per day in silence would make you help make you feel refreshed, rejuvenated and renewed.

Go outside. Spend some time in nature. Look at the plants, the sky, the stars, the moon and the trees. Celebrate the miracle of life.

“There are only two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle.” ~ Albert Einstein

10. GIVE UP LIVING YOUR LIFE TO OTHER PEOPLE’S EXPECTATIONS

Way too many people are living a life that is not theirs to live. They live their lives according to what others think is best for them, they live their lives according to what their parents think is best for them, to what their friends, their enemies and their teachers, their government and the media think is best for them. They ignore their inner voice, that inner calling. They are so busy with pleasing everybody, with living up to other people’s expectations, that they lose control over their lives. They forget what makes them happy, what they want, what they need….and eventually they forget about themselves.

Never get your sense of worth from outside yourself. Your worth comes from inside yourself and not from forces outside yourself – people, events, material possessions. Don’t ever let other people tell you how much you’re worth, decide for yourself. It’s called self worth not others worth.

You have one life – this one right now – you must live it, own it, and especially don’t let other people’s opinions distract you from your path.

11. DISCIPLINE YOUR MIND TO STAY PRESENT IN THE NOW

Learn to be present and engaged in the present moment. Be happy with what you have, what you know and who you are right now. Don’t allow your mind to trick you into thinking that you won’t be happy until you get where you want to get.

Appreciate what’s in front of you. If you learn how to be present and engaged in the NOW, you will live a very happy and content life and no matter how many challenges life will send your way, you will become a better not bitter person.

“As soon as you honor the present moment, all unhappiness and struggle dissolve, and life begins to flow with joy and ease. When you act out the present-moment awareness, whatever you do becomes imbued with a sense of quality, care, and love – even the most simple action.” ~ Eckhart Tolle,

12. SURROUND YOURSELF WITH LOVING AND SUPPORTIVE PEOPLE

Surround yourself with positive, cheerful, supportive and loving people. People who can lift you up when you are feeling down; people who will turn on the light for you when you are in the dark; people who can see you for what you truly are and who you can truly become. Take the advice of Mark Twain and “Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great.”

You need positive and loving friends who will support you in your new way of life…

Commit yourself to making the best of everything life sends your way. Be soft and flexible. Go with the flow of life and no longer against it.

Enjoy the ride and no matter what happens to you and no matter how many challenges and difficult people life might send your way, know that they are all there to help you grow and evolve into the beautiful being you so much want and deserve to be.

You only have one life to live. Make it a memorable one.

Give up on all the toxicity present in your life but never on yourself and your dreams, ok?

“The road of life twists and turns and no two directions are ever the same. Yet our lessons come from the journey, not the destination.” ~ Don Williams Jr.

How do you envision your ideal self? What about your ideal life? What steps could you take this week to move yourself closer to building your ideal self and living your ideal life? I really want to know what are your thoughts on this. You can share your insights by joining the conversation in the comment section below 🙂

5 Health Tips if You Sit at a Computer All Day – Dr Mercola

In recent centuries, advances in industry and technology have fundamentally changed the way many humans spend their waking hours. Where it was once commonplace to spend virtually all of those hours on your feet – walking, twisting, bending, and moving – it is now the norm to spend those hours sitting.

The modern-day office is built around sitting, such that you can conduct business – make phone calls, send e-mails and faxes, and even participate in video conferences – without ever leaving your chair.

But there’s an inherent problem with this lifestyle. Your body was designed for near perpetual movement. It thrives when given opportunity to move in its fully intended range of motion and, as we’re now increasingly seeing, struggles when forced to stay in one place for long periods.

What Happens When You Sit for Too Long?

Studies looking at life in natural agriculture environments show that people in agrarian villages sit for about three hours a day. The average American office worker can sit for 13 to 15 hours a day.

The difference between a “natural” amount of sitting and modern, inappropriate amounts of sitting is huge, and accounts for negative changes at the molecular level.

According to Dr. James Levine, co-director of the Mayo Clinic and the Arizona State University Obesity Initiative, there are at least 24 different chronic diseases and conditions associated with excessive sitting.

As he wrote in Scientific American:1

“Sitting for long periods is bad because the human body was not designed to be idle. I have worked in obesity research for several decades, and my laboratory has studied the effect of sedentary lifestyles at the molecular level all the way up to office design.

Lack of movement slows metabolism, reducing the amount of food that is converted to energy and thus promoting fat accumulation, obesity, and the litany of ills—heart disease, diabetes, arthritis, and more—that come with being overweight. Sitting is bad for lean people, too.

For instance, sitting in your chair after a meal leads to high blood sugar spikes, whereas getting up after you eat can cut those spikes in half.”

Not surprisingly, sitting for extended periods of time increases your risk for premature death. This is especially concerning given the fact that you may be vulnerable to these risks even if you are a fit athlete who exercises regularly.

It takes a toll on your mental health, too. Women who sit more than seven hours per day were found to have a 47 percent higher risk of depression than women who sit four hours or less.2

There’s really no question anymore that if you want to lower your risk of chronic disease, you’ve got to get up out of your chair. This is at least as important as regular exercise… and quite possibly even more so.

Practically Speaking: 5 Tips for Better Health if You Work at a Computer

You might be thinking this sounds good in theory… but how do you translate your seated computer job into a standing one? It’s easier than you might think. For starters, check out these essential tips for computer workers:3

1. Stand Up

If you’re lucky, your office may be one that has already implemented sit-stand workstations or even treadmill desks. Those who used such workstations easily replaced 25 percent of their sitting time with standing and boosted their well-being (while decreasing fatigue and appetite).4

But if you don’t have a specially designed desk, don’t let that stop you. Prop your computer up on a stack of books, a printer, or even an overturned trash can and get on your feet.

When I travel in hotels, I frequently use the mini fridge or simply turn the wastebasket upside down and put it on top of the desk, and it works just fine.

2. Get Moving

Why simply stand up when you can move too? The treadmill desk, which was invented by Dr. Levine, is ideal for this, but again it’s not the only option. You can walk while you’re on the phone, walk to communicate with others in your office (instead of e-mailing), and even conduct walking meetings.

3. Monitor Your Screen Height

Whether you’re sitting or standing, the top of your computer screen should be level with your eyes, so you’re only looking down about 10 degrees to view the screen. If it’s lower, you’ll move your head downward, which can lead to back and neck pain. If it’s higher, it can cause dry eye syndrome.

4. Imagine Your Head as a Bowling Ball

Your head must be properly aligned to avoid undue stress on your neck and spine. Avoid craning your head forward, holding it upright instead. And while you’re at it, practice chin retractions, or making a double chin, to help line up your head, neck, and spine.

5. Try the “Pomodoro Technique”

You know those little tomato-shaped (pomodoro is Italian for tomato) timers? Wind one up to 25 minutes (or set an online calculator). During this time, focus on your work intensely. When it goes off, take 5 minutes to walk, do jumping jacks, or otherwise take a break from your work. This helps you to stay productive while avoiding burnout.

What’s It Really Like to Work While Standing?

If you’re curious… just try it. Reactions tend to be mixed, at least initially, but if you stick with it you will be virtually guaranteed to experience benefits. The Guardian, for instance, recently featured an article with a first-hand account of working while standing, and the author wasn’t impressed.

He said “standing up to work felt like a horrible punishment” and lead to aches and decreased productivity.5 I couldn’t disagree more, but I will say that standing all day takes some adjustment. However, many people feel better almost immediately. As one worker who uses an adjustable-height work desk told TIME:6

“I definitely feel healthier standing while working as it causes me to be more focused on my posture and ‘hold’ myself better in terms of my stomach and shoulders especially.”

Personally, standing more has worked wonders for me. I used to recommend intermittent movement, or standing up about once every 15 minutes, as a way to counteract the ill effects of sitting. Now, I’ve found an even better strategy, which is simply not sitting. I used to sit for 12 to 14 hours a day. Now, I strive to sit for less than one hour a day.

After I made this change, the back pain that I have struggled with for decades (and tried many different methods to relieve without lasting success) has disappeared. In addition to not sitting, I typically walk about 15,000 steps a day, in addition to, not in place of, my regular exercise program. I believe this combination of exercise, non-exercise activities like walking 10,000 steps a day, along with avoiding sitting whenever possible is the key to being really fit and enjoying a pain-free and joyful life.

You’re Not a Prisoner to Your Chair

If you’re still sitting down while reading this… now’s your chance – stand up! As Dr. Levine said: “We live amid a sea of killer chairs: adjustable, swivel, recliner, wing, club, chaise longue, sofa, arm, four-legged, three-legged, wood, leather, plastic, car, plane, train, dining and bar. That’s the bad news. The good news is that you do not have to use them.”

Many progressive workplaces are helping employees to stand and move more during the day. For instance, some corporations encourage “walk-and-talk” meetings and e-mail-free work zones, and offer standing workstations and treadmill desks. But if yours isn’t among them, take matters into your own hands. You may be used to sitting down when you get to work, but try, for a day, standing up instead.

One day can turn into the next and the next, but please be patient and stick with it. Research shows that it can take anywhere from 18 to 254 days to build a new habit and have it feel automatic.7 Once you get to this point, you’ll likely already be reaping the many rewards of not sitting, things like improved blood sugar and blood pressure levels, less body fat and a lower risk of chronic disease. For more information, you can watch my recent interview with Dr. Levine below, as well as read his book Get Up! Why Your Chair Is Killing You and What You Can Do About It.

11 Things to Remember When You Think You’re Not Good Enough

Some days turn out better or worse than others – that’s a fact. But ultimately, the way we feel about our life and ourselves has the biggest impact on the outcome of each day. Happiness and confidence can create outcomes that exceed our expectations, like a continual ray of sunshine even on a cloudy day.

But, when we are down on ourselves, especially when we think we are not good enough, life can easily and quickly take a turn for the worse. We can unexpectedly find ourselves entrenched in a deep, dark hole. When we repeatedly allow ourselves feel this way for days, weeks or even months at a time, it can have detrimental effects on our happiness, health, relationships, and careers.

That’s why it’s best to prevent a self-esteem slide. Sometimes the smallest bit of inspiration can help us turn things around when we feel we are not good enough.

Here is a quick list of 11 things to remember when you think you’re not good enough. Save this for yourself, you never know when you may need it and share it with others. Let’s put an end to the false reality of the negative belief, “you’re not good enough”!

1. Life is about progress, not perfection. Strive for excellence!

Life is perfectly imperfect. Striving for perfection is not necessarily a bad thing – it makes you reach higher and work harder. However, it’s a goal that can be rather unattainable and you will always be working on being “perfect”. This may leave you feeling like you are “not good enough”, especially in a world where the race toward “perfectionism” usually involves losing who you truly are to emulate what others think you should be.

Instead, strive for excellence. Excellence is far superior and you can create the level of personal excellence that works for you and where you are. Most of us are juggling so many tasks in so many areas that we cannot possibly perfect in every area and still be happy, but we attain excellence and it’s far more rewarding!

2. What you do right NOW can create a better outcome.

Nothing is written in stone, unless it’s in the past. Even then we can change the way we perceive it. We can’t truly predict the future, because it’s ever changing based on what we do right now.

not-good-enoughThe best way to move forward is to be present and put our full focus on the now in a positive manner. When we feel good about the things that are going well and display gratitude for what we have we allow for more of those good things to come to us.

The same is true when we focus on negative, however, positive thinking is much more powerful and reigns supreme. In fact, some say it is 1000x stronger. So, no matter what happened,, be grateful you are still here to correct it and move forward. Take this time, even if it’s an eensy-weensy minute, and take a deep breath, focus on the good and allow yourself the ability to help create a better outcome.

3. Positive thinking is your birthright.

No matter what situation you are in, positive thinking can and will always come to your rescue if you allow it. The power of positivity is a gift to us from divine energy. Divine energy is nothing BUT positive energy.

If you want things to turn around for your highest good you must keep your faith, release fear, and keep your focus on solutions. Positive thinking is your birthright. It can always improve any situation, no matter how dire it may appear.

4. There is more RIGHT with you than wrong with you.

Even during your struggles, don’t forget to focus on your strengths. Too often our culture looks at each other’s “weaknesses” and wants to put focus on improving them. While having a balanced mind, body and soul is important some of our weaknesses exist to balance some of our greatest strengths.

When we switch our focus to what is right about ourselves, we could probably write down a long list. In fact, if you need to do that exercise, do it! Focus on your strengths and what you do well. In the areas that you could improve, be reasonable with yourself and if it’s an area you truly believe you need to improve create action steps to do so. Either way, there IS more right with you than wrong with you.

5. Everyone makes mistakes!

The positive perspective and the real truth about mistakes are that they are an opportunity to teach us something and allow us to grow. At times they can also point out our weaknesses so that we can grow stronger in that area. We are students here and mistakes are evidence we are trying and doing the best we can.

When we continually learn and grow from our mistakes we begin to see bigger success in our life, more fulfillment and true and lasting happiness. Success takes work and mistakes are part of that.

6. Remember you are exactly where you need to be right now.

It may not seem like it, but the entire Universe has orchestrated itself to create your life where it is right now. It may not be where you want to be right now, but sometimes you have to go through a bit of bramble to get to the clover field.

So when you feel like you’ve failed or that you’ll never reach your goals, remind yourself that the Universe didn’t say no, it just said not yet. Continually remind yourself that you are in the perfect place right now, and continue moving forward in faith.

7. Be kind and gentle with yourself. You’re doing the best you can.

You don’t have to beat yourself up over not “getting there” fast enough, or as fast as the people you wish to be like. As long as you can come away at the end of the day knowing you gave it your all, that’s all anyone can truly do. Your light is shining, no matter how small the flame. Even if your flame is the smallest in the world, it will still cut through the darkest night.

You could even think of a flower garden. Each flower blooms at it’s own pace and shows it’s unique beauty as it does so. Continue reaching for the light, allowing yourself to be nurtured. Much like the flower, your life will come into bloom as well.

8. You deserve your own unconditional love and forgiveness.

“Be gentle with yourself. You are a child of the universe, no less than the trees and the stars; you have a right to be here.”- Max Ehrmann

Begrudging yourself or holding on to negative thoughts about yourself will not bring you justice – the grief and pain will only end up affecting you.

Let go of the bitterness and resentment towards yourself or your situation. Let go of the negative feelings and remove the focus and attention to the unwanted. Forgiving yourself for making a mistake and allowing yourself to “love YOU no matter what” is wonderful. It will lead you to even more positive feelings of understanding, compassion and empathy, allowing you to grow into a better experience.

9. There’s always a solution, keep looking!

Sometimes you might feel like you’ve reached the end of the road. Lucky for you, there’s always a small dirt path called faith that you can continue to follow when times get tough.

Follow a path of positive faith and just watch new solutions appear. It may be a simple solution, and it may only be a part of the solution that you need to put together. The puzzle pieces are always there – it’s up to you to put the picture in place.

10. The only comparing and competing you should be doing is with yourself.

As mentioned multiple times throughout this article, there’s no need to try to compete or catch up with those who are in your field. Be the best version of YOU. Be the change you want to see in YOURSELF. Allow the future vision of YOU to be your hero.

11. You can’t always change things, but you can ALWAYS change the way you look at things.

The present moment was created as a collective manifestation of your past thoughts, words and actions. Sometimes, this can be so tough that you may feel like you’re not good enough to get through it, and if you’re reflecting on the reality that you’ve created, it may even make you feel like you’re not good enough to handle your co-creative ability.

The bottom line is that times can get tough – but there’s nothing wrong with believing you’re tougher. Because when you believe you ARE good enough to create the life you desire, and you believe that YOU ARE good enough to make it through any situation. When this happens, the way you look at things suddenly change, and before you know it, your reality positively changes with it.