Motivation is the key to success for many of life's endeavors.  And the key to motivation is knowing your personal reasons for wanting to take on a certain endeavor.  Whether you want to do something, or not do something, you need to know your personal reasons why.  

And casually thinking about your reasons why does not cut it.  Instead, you must put some deep thought into whatever it is you are trying to accomplish.  You must put a pen to paper and write it out.  You must give yourself a clear list of "reasons why" so that you can refer to the list for motivation when you need it most. 

And don't forget about using visioning as a motivational tool.  Close your eyes and envision yourself taking action and experiencing your desired outcome.  Incorporate all of your reasons why in your visioning session. 

​Build a fire in your belly.  Build passion.  Take action.  Know your reasons why.

It is laudable to have a philosophy on a particular subject or aspect of life. A philosophy offers a framework for approaching certain situations, processing information, and taking action. In actuality, a philosophy is a plan of sorts, and having an advanced plan can increase your chances of success.

However, you must be ready to change your philosophy if it is not working for you. Philosophy does not always equate to reality. And, it is better to be in touch with reality than to be rigid in your philosophy.

If you are in touch with reality, you have better odds of producing desired results. In contrast, if you are rigid in your philosophy you may ultimately fail to meet your larger objectives for the sake of trying to prove yourself right. Would you rather enjoy your desired results or satisfy your egotistic mind?

So philosophically speaking, be flexible in your philosophies.

An important question begs to be answered.  Is your current lifestyle sustainable?  To expand on this question...
 

•  How long can you keep going at your current pace with your current habits?  
•  Are you currently happy and healthy, just coasting along, or miserable and sick?
• Are you currently sacrificing too many important things in life for too many trivial things?  

Follow your instincts and intuition.  Your mind and body naturally give you plenty of feedback.  Do not be afraid of change if change is indeed in order.  Your lifestyle should be sustainable so as to maximize your time on earth, your positive impact on the lives of others, and your enjoyment of both.

​Business, success, and life in general is messy sometimes. That's just the way it is. Don’t take it personally. There are a million factors out of your control. 

Despite the chaos that you may be feeling, you are still a good person. Persevere, and have optimism that there is always calm after the storm.

Many of us are perfectionists (trust me, I know this type very well).  We have lofty ideals, and we expect things to be perfectly organized in every aspect of our lives.  When things start to fall outside of our idealized organizational systems and timelines, we start to feel a sense of anxiety and uneasiness.  We start grasping for anything and everything that will help us regain our sense of control.  There is nothing inherently wrong with this, but we must be acutely aware that the world's workings do not always adhere to our personal expectations.  And that is perfectly okay.

Messy can be good, as messy is natural.  Sometimes, even success is messy. 

Commitments will allow you to build true wealth in all aspects of your life.  Examples of positive commitments are:

• Commit to a major investment of money, time, and/or effort
• Commit to an organization
• Commit to a job or a career
• Commit to a relationship
• Commit to your family
• Commit to being a positive force in this world
• Commit to taking care of yourself - mind, body, and spirit
• Commit to perservere
• Commit to happiness

By making commitments, you...

• Declare to yourself and the world that this is who I am and what I am going to accomplish
• Define a path forward for yourself
• Forge and strengthen relationships
• Achieve great things over time
• Accumulate true wealth in your life (not just material things)

​What are you committed to?

Break free from the past. Do not let anything weigh you down. Instead, start each day anew.  
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Be light on your feet.  Be carefree like a child.  Be happy.

We have been given the gift of time that marches ever forward towards a new day.  So rejoice in each sunrise, and make the most of every day. Go forth with an open heart, an open mind, and a renewed sense of hope for a better future.

We live in dynamic world. Things are changing around us at all times. Nothing remains the same forever, except almighty God.

In order to maintain some sense of control in our lives, we tend to like things that are constant and predictable. We find feelings of safety in patterns and routines. We like to talk about “averages” and “the norms” in life. It brings us comfort knowing what to expect in the near future.

But just as the world we live in is always changing, so are our individual lives. Almost everything about our lives is variable. For instance:

The amount of sleep we get on any given night
The amount of food we eat in a given day
The amount of physical activity in given day
The amount of money we earn in a given year
How we use our time in a given period
The number and size of goals we may accomplish in a given year
...And the list goes on and on.

Instead of focusing on the norms in life, take time to appreciate the variability that surrounds us in all aspects. Variability brings highs and lows, some of which are much more rare and extreme than the averages that we grow accustom to. Such extreme events are often called “black swans” because they are so rare. But it is in these extreme events that some truly miraculous things can happen. They may not happen often, but when they do, they are a force to be reckoned with.

So embrace the dynamic nature of life and the world in which we live. Celebrate the extreme events, and make the most of them. Know that change is good, and change is what keeps us forever young in the journey of life.

Sometimes people get angry when you try to help them. They may fight you and refuse your help. Sometimes, they will do the opposite of what you suggest out of spite. Do not take such responses from others personally. It is simply their human ego trying to stay "in control".

Yes, we humans sometimes try to convince ourselves that what we are doing is right, when deep down inside we know it is really wrong. We then attempt to prove to others that we know what is best, that we are strong, and that we do not need help. But if we are lucky, a good friend will kindly and persistently point out the truth to us and help us get back on the right track.

So be that friend to others. Be kind and persistent, even in the face of anger. Most importantly though, be ever so cognizant that a friend may be trying to help you.

A "failure" is nothing more than a different outcome than what you or someone else was expecting. The outcome is not necessarily right or wrong, but simply different. In the big picture of life, any given outcome at any given moment is rather trivial if you really think about it.

If you have your priorities straight, you can move past whatever momentary failures you encounter. In fact, a "failure" can actually be a positive experience as long as you learn from it and use the knowledge gained to improve your life moving forward. Even better, use what you have learned to help others improve their lives.

Reconsider how you judge yourself and those around you for not meeting arbitrary expectations. Keep in mind that alternate outcomes may in fact be blessings in disguise. Be determined to turn so called "failures" into long term success stories.

Day to day circumstances in life will never be absolutely perfect for you or for me. You see, we each have different ideas of what "perfect" should be for everything and every situation in life. Your "ideal" may be my "undesirable". But the world keeps turning no matter how we feel about any given situation.

Coming to terms with this concept allows one to keep proper perspective about things and events in life. In the grand scheme, my "big" issue at any given moment is nothing more than a miniscual blip in the continuum of time. Learn to let it go and move on.

Do not let the little things in life become big things. Instead, focus on the truly big and important things such as your dreams, family, friends, health, and happiness.

We all get tired at some point. You may find yourself angry, cranky, sad, pessimistic, physically exhausted, mentally exhausted, or experiencing some other extreme negative emotion. Chances are, you may just be tired and need a break from whatever you have been doing. Being tired magnifies feelings and reactions, usually to our detriment.

Maybe a short nap, a quiet walk, or a good night's sleep is all you need to feel better. Though there are times when you need a much longer rest and/or getaway. Do what it takes to feel better and be your best self. You, and only you, can do what is right for your health and vitality.

If you consistently take care of yourself on a daily basis by getting proper rest and indulging in other good habits, you will be more resilient to stress and be happier. Luckily, we each have an internal alarm system that alerts us to feeling bad. Ideally, we would avoid such alarms altogether, but at the very least, learn to immediately heed any alarms and do something to make your situation better.

Get proper rest, take frequent breaks, take vacations, and do whatever else you need to feel energetic instead of feeling tired. Do not let "tired" be a repeated hinderance in your life!

Just one more rep. Just one more round. Just one more than I did last time and I will get stronger.

Just one more walk today. Just one more mile this week. Just one more step to finish the race and achieve my goal.

Just one more page to write. Just one more book to read. Just one more class to take to achieve my degree.

Just one more hug. Just one more "I love you". Just one more "thank you" and my relationships will keep getting better.

Just one more!

"Just one more" can be a healthy and productive philosophy when applied to the correct aspects of life. You will do more, be more, and achieve more. You will get better over time, which is a hallmark of true success no matter what stage of life you are in.

We are always communicating. 24 hours a day, 7 days a week. Whether we intend to or not, we are indeed communicating.

If another human is merely thinking about us, by default we are communicating with them. If they think we should be reaching out to them and we don't, we communicate a message. If we are in another's presence and remain silent, our silence and body language conveys a message. And if we do something or say something, we are of course communicating, just in a more direct way. You see, communication never stops.

Forms of communication include....
Our silence
Our spoken words, and the tone there of
Our written words, and the tone there of
Our body posture and/or position
Our facial expressions
Our skin (flushed, sweating, etc.)
Our outward appearance (clothes, hygiene, etc.)
Our thoughts
Our prayers
Our actions, or lack there of

A wise person is cognizant of their power to communicate. As with a sword, communication can cut both ways, so be prudent in its application.

Dear Ms. Fried Potatoes,

Why do I crave you so? Why do I long for your savory taste and crunchy texture? Is it your starchy goodness, is it the hot oil that turns you golden brown, or is it your slightly salty personality? Whatever it is, you had me from first taste.

Remember those hot summer nights when you had BBQ seasoning sprinkled on you, and I was drinking a cold soda under the stars while watching the camp fire? Or how you talked me in to going "super sized" on our date to McDonald's? I mean, how could one resist buying more French fries when you fill the air with your savory aroma, wear those sparkling salt crystals, and then throw in the irresistible lures of tangy ketchup and a chocolate milk shake? Or how 'bout those tasty tater tots fresh out of the hot oven on a cold winter day while snuggling under a blanket? Ahhh, the memories.

Ms. Fried Potatoes, you have been with me throughout my entire life. From my childhood, into my teens, and well into adulthood. You have been there in some of my happiest, saddest, and weakest moments. But I must admit, I'm starting to feel somewhat taken advantage of.

Have I been nothing more to you than an easy target for packing in empty calories? I now really wonder who put the most into this relationship over the years, and what your true motives were all along. Were you just out to make my belly bigger???

I know it hurts, but we need to end this relationship before it gets further out of control. As the old saying goes, if you love something set it free. If it comes back, then it is meant to be. But in this case, please don't come back no matter what. I love you so much that it has become detrimental to my health, but now I must put my health first.

Good bye Ms. Fried Pototoes. I hope that you can clean up your act and free yourself from that evil deep fryer. It certainly won't be easy going back to being a plain baked potato after living the glamorous fried potato life for so long, but you will be better for it.

Signed with love,

Your hungry fella

Eating wholesome food is a cornerstone to health and wellbeing. This being said, most of us...me included...have much room for improvement. I have found that in order to eat better, I must eat more. Yes, you heard me right. I must eat more!

Previously, a good portion of my diet consisted of "filler foods". When I say filler foods, I am talking about processed foods such as chips, pretzels, crackers, cereals, snack bars, pastas, breads, and the like. I am also talking about sweets like soda, juices, and baked goods such as cookies, brownies, and pastries. All of these filler foods equated to eating a bunch of carbohydrates lacking in nutritional value.

As I have improved my diet over time by replacing processed foods with whole foods, I have learned many lessons along the way. The main lesson is that I have to eat more good foods, such as vegetables, at each meal. By eating larger amounts of good foods, it helps to stave of cravings for unhealthy filler foods later in the day.

At each meal, I now know that I have to eat larger portions of whole foods than I ever did before. For instance, I must eat a second or third serving of steamed vegetables, another piece of baked chicken, another bowl of salad, etc. Getting enough of these good foods, combined with adequate amounts of water, helps me resist the siren call of desserts and snack foods throughout the day.

Another tip that I offer is to eat some good fats along with your good foods. I have found that even a little bit of good fat at each meal greatly decreases my cravings for carbohydrates. For instance, I mix in some avacodo and/or nuts into a chef salad. I feel fuller and I can go longer without cravings.

Reducing your carbohydrate intake can be hard, and it definitely was not an overnight change for me. However, with time and perseverance, I have become much better at avoiding the sweet trappings of filler foods. By eating more good foods, I have managed to eat less bad foods and improve my overall health and wellbeing. I wish my readers such success.

I was mowing the back yard with a push mower. It was late evening on a Friday after a long and exhausting work week. I was mowing because my three young boys decided they wanted to take over lawn maintenance this year. They had all three finished what they could, and the rest was left to dear ol' dad. All of the sudden, the big idea hit me. Mowing the yard provides instant gratification.

You physically push the mower through tall grass and you clearly see your progress. There is no waiting or ambiguity involved. Instead, you put in the focused effort and you immediately see the results. All the while, no one is bothering you (others naturally steer clear of a man with a mower in his hands). After an hour or so of pushing a mower in a patterned manner, one may be overcome with feelings of peace and accomplishment.

For most of my adult life, I have wondered why so many people would want to waste so much time mowing grass. Now it makes total sense to me, and it is apparent why some are even borderline obsessive with the practice. Mowing can be a luxurious haven for the mind, body, and sole. Yes, mowing the lawn is therapy for a good portion of our society!

The therapeutic recipe of lawn mowing can be applied to many other aspects of life. The key ingredients are...

Physical activity
Being outdoors
Controlled focus
No distractions or interruptions
Instant results you can see

If you have a difficult task at hand, try applying these principles. Or, maybe just ditch what you are doing, and go mindlessly mow the yard. Cheap therapy indeed!

Exercise has a beneficial cleansing effect on the body. When you exercise, your body naturally expels water vapor in your breath, sweat from your skin, and urine from your kidneys. You then become thirsty and take in more water which further aids in the natural flushing of your bodily systems. And as water is being flushed through the body, out comes excess chemicals compounds and impurities that may be present.

When I exercise at medium intensity over an hour or so, I typically take in about 48 ounces of water. This is the equivalent to 6 glasses of water, or 4 cans. (Side note: Since our society has become accustomed to drinking so many beverages out of 12 ounce cans, I find that people have a hard time visualizing a standard 8 ounce glass of water. Hence why I mention the cans.) By taking in so much water in such a short amount of time, my body gets a good flush, and I can certainly feel the positive effects.

So how can you be sure you are getting ample amounts of water while exercising? Simply drink until you are no longer thirsty, and then take another drink for good measure. Repeat this process multiple times during your workout.

And if I may offer a tip, always keep a good sized water bottle with you. Especially have it with you while you exercise, but I highly suggest you keep a water bottle with you all day long. If you have easy access to water, you are much more likely to drink it throughout the day, which decreases the temptation to grab a soda or other sugary drink.

Other cleansing functions of exercise include the sinuses and the lungs. When you exercise, the combination of jarring motions and deep breathing works to break up mucus in your sinuses and lungs. You may find yourself blowing your nose, coughing, and spitting stuff up during exercise, but this is your body's way of getting the gunk out of your airways.

Also, movement can help the digestion process. There is much documentation about the benefits of exercise and the digestive system. Without going into too much detail, the repetitive motion of exercise helps the gentle motion of digestion.

And have I mentioned the benefits of exercise on your vascular and lymphatic systems too? As your heart rate increases during exercise, good things happen throughout your circulatory system as things get moving faster than before. Some also report that the jarring motion of exercise has a flushing effect on the fluid in your lymphatic system. A properly functioning lymphatic system is essential to robust immunity.

In summary, humans are made to move. Movement makes us happy and keeps us healthy. Bodily cleansing is just one of the many benefits of daily exercise. Exercise does not have to be complicated, simply get moving in some form or fashion, and your body will take care of the rest.

P.S. Don't forget that water bottle!

Learn to see and accept things for what they truly are. Focus on the facts. Take the emotion out of things.

A situation is what it is. If you want to more quickly overcome it in a positive manner, you first have to be objective. By objective, it is meant you must remove your feelings and opinions. You have to come to peace with the simple facts.

As you get better at this, you will start seeing possible solutions that you never did before. You will learn to be happy and centered no matter what the situation at hand. Your current situation is just one of billions of situations that occur in the world each day. The world will not stop turning just because it is a situation that momentarily affects you. Life will go on, someway, somehow.

Those who master objectivity come to view situations from afar, and in no way fear the situations or the facts. Such masters have an aura of peace around them. Others can often sense this peace and their calming presence.

1. Accept the facts and do not fear them
2. Detach emotionally to the greatest extent possible
3. Determine if it is in your best interest to take positive action, or just let it be
4. Do not let a situation overtake your life. Be happy no matter what. Choose your parallel reality (read more from my previous post on this subject by clicking the highlighted link).

I recently wrote about the virtues of a well traveled life. However, I wanted to expand upon the subject of destinations. Travel does not always have to involve some place far away. Local travel counts too...a bike ride to a local park, a day trip to the next county over, or a weekend getaway to a local city or campground. Such short jaunts can all prove to be therapeutic and make many great memories.

If at all possible, walk or ride your bike to your local destination, or when arriving at your destination. If you know me, you know that I frequently proclaim the virtues of daily exercise, and especially walking. Humans are built to move. We have muscles, joints, and tendons that need to be used on a regular basis to maintain system integrity. Movement brings us physical wellness, and can definitely contribute to our mental wellness.

A wonderful aspect of local travel is that it can be ultra simple. You don't need to worry about packing too much or too little, planning every detail, spending a bunch of money, etc. Instead, you can generally be care free about it.

So if you are not the away-from-home traveling kind, you don't want to spend a lot of money, or if the period in your life is not right for a far away trip, no worries. Local travel is an enjoyable and worthy alternative to more distant or exotic destinations. There are many places nearby to explore and enjoy.

A note on weather: No matter if the weather forecast calls for a chance of rain, or if the temperature may be above or below your normal comfort zone, get moving outside anyway. Spending a little time outdoors each day is good for the soul regardless of the weather. Keep things simple, get outside, and get going. You will be happier for it.

Over the past few years, kefir has become one of my go to drinks for feeling my best. Most people I tell this to respond with "What in the world is kefir?" Well, since you asked...

Kefir, pronounced kee-fur, is a cultured drink that is typically made from cows milk is the United States. Many other variations, such as kefir made from coconut water, are available. When made from milk, it is similar in consistency to a smoothie. It is thicker than a juice drink, but thinner than yogurt. Cultured drinks such as kefir have been used by humans for centuries.

Kefir is filled with beneficial bacteria for your digestive system, often referred to as probiotics. Kefir is unique in that it contains a multitude of probiotic strains. It has many more strains than say yogurt, saur kraut, and other probiotic foods. Most kefir drinks on the market contain 12 or more probiotic strains.
I typically drink milk based kefir. It is lactose free, gluten free, and high in protein and calcium among other nutrients. Many flavors are available, but keep an eye on added sugars. Some brands and flavors may have as much sugar as a can of soda. Hence, opt for the no sugar added varieties when at all possible.

Research has proven that the digestive system is literally the "second brain" of the body. An adult typically has about 16 feet of intestines with an estimated 300 square feet or more of surface area. Within this immense system, complex biological and chemical reactions take place that affect our overall health. A thriving environment in our gut results in the proper conversion of food into nutrients that our body can utilize. Not to mention, there is growing body of research on how the gut affects a multitude of other bodily functions. For a good overview of this subject, I suggest reading Brain Maker by Dr. David Perlmutter.

​For me, drinking a cup or two of kefir each day keeps most digestive issues at bay. When I say cup, I am referring to about 8 fluid ounces. This amount generally keeps me feeling healthy when used in combination with my other daily health habits such as exercise, wholesome foods, and good sleep. In addition, if I feel indigestion or heartburn coming on, I drink a cup to calm the impending storm.
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If you want to take your health to the next level and feel your best, give kefir and other probiotic foods a try. As many people will attest, with scientific research to back it up, a healthy gut does a body good!

Remember when you were a child and your imagination would come alive when dreaming about some mystical, far away place you had never been? As an adult, do you recall how anticipation builds before embarking on a trip to a new location? No matter our age, travel can have a profound influence on the quality of our lives.

Just the mere act of thinking about, imagining, or planning some kind of trip can bring much happiness. During the trip, our cares and troubles fade away, as new experiences inundate our senses. Feelings of elation and relaxation soon set in. The journey transforms our state of mind for the better. And as an added bonus, we will forever have the memories to reflect upon long after the trip is over.

A life well travelled can definitely be an important component in a life well lived. Regardless of your age or condition, give yourself the freedom to dream about travel. Where do you want to go, and what do you want to see? What locations fill your mind with thoughts of joy and wonder?

Create a "To See" list. Start planning and start traveling. If you cannot physically get to a certain place right away, visit it via your imagination with maps, books, videos, and the like.

As I have written about before, atmospheres are powerful. So use travel to enrich your life by finding ones that you enjoy. Set upon new journeys, and embrace the magic of places and spaces.

Sometimes things grab you in life, and sometimes you grab them. Either way, you choose your own reality by deciding what you focus on.

In any given set of circumstances, a myriad of different realities exist in parallel. Which reality will you choose?

• Will you choose to focus on happiness or despair?
• Will you choose to spend time with people who inspire you, or people that bring you down?
• Will you choose to let go and be free, or be trapped by your past?
• Will you choose to take positive action, or be frustrated and mad?
• Will you choose inner peace, or feeling overwhelmed?
• Will you choose to find the seed of greater opportunity in an unfortunate situation, or will let yourself drown in negativity?

Cultivate a constant awareness of your state of mind. Always be on guard against the negative. Stand ready to focus on the positive.

Remember, a positive parallel reality exists in every situation, and you get to choose which reality is yours.

Whether positive or negative, we are heavily influenced by our immediate surroundings. We are complex, dynamic creatures that often mirror actions, thoughts, and emotions. Have you ever noticed how you behave around a certain group of people, and then behave differently around another group just minutes later? Have you ever noticed how you feel inspired in certain situations, but saddened in others? Have you ever had a specific smell or certain song evoke a strong emotion?

Our senses are continuously sending signals to our brain to process. What we see, touch, hear, taste, and smell have a direct affect on how we think and feel. Especially influential are the people that surround and interact with us. Our neural pathways are constantly firing to transmit data and adjust our state of being accordingly. Sometimes we are conscious of these changes to our state of being, while at other times the changes go unnoticed. Though be sure, changes are always taking place.

By grace, we have been endowed with logic and intuition. If we harness these powers, we can become more aware of how a certain atmosphere is influencing us. And if we have awareness, we can be proactive in either embracing the atmosphere if it is positive, or guarding against the atmosphere if it is negative.

We have many choices in life, and the atmospheres that we choose to inhabit will be some of the most important choices we make. They will affect our health, happiness, and overall well being. Hence, maintain constant awareness of your immediate surroundings, and especially the people therein. Empower yourself to make changes as needed to be your best self. Choose to reside in your optimal personal atmosphere (YOPA).