A Simple Idea

I really hope you all take a few minutes to read the following blog that Katie put together for us.  It talks about a simple yet VERY powerful strategy that each and everyone of us can use to make a positive impact in our lives.  Read on.

Carpe Diem!



I’m a big advocate of working out first thing in the morning, but lately my morning activity consists of walking downstairs to the coffee maker and straight to the couch catch up on news. I know getting myself to the gym after work will be tough, but I look forward to it, and use any breaks I have to come up with a creative workout that will make the time pass quickly. Then, right around 2:30, the plug is pulled and all my energy swirls down the drain. I can barely keep my eyes open and I start coming up with excuses to not hit the gym. I try to think how good I’ll feel afterward, check in with other friends about workouts they’ve already completed, read over my workout again, and visualize myself there. I usually end up going and am always glad I did, because to me, simply being tired is a pretty lame excuse not to stick to my health goals.


I can’t remember exactly how I came across this article, but it’s very possible that I was googling (if that’s not a real word yet, it should be) how to motivate for the gym around 2:30 in the afternoon. It’s called “A scientific guide to saying no: how to avoid temptation and distraction,” and you can read it here. It talks about a scientific study, the outcome of which varied greatly depending on HOW people said no to things like desserts and skipping exercise. Differences were recorded when people said “I can’t” versus “I don’t.” Think about the connotations of those words. The article describes “can’t” as limiting and restrictive, whereas “don’t” is empowering, a choice we are making. It got me thinking about the way I avoid things I know aren’t good for me, and I’m definitely going to try this out. Try it for a week and report your findings. It’s too simple not to!


Best,


Katie

The Greatest Changes Happen in an Instant

On Tuesday I had a 6am flight out to Arizona.  I wanted to get a workout in which meant I would have to be at the gym by 3:30am.  This meant I needed to get up by 2:45am to get ready.  When my alarm went off I laid there for a moment and thought: "I could so easily go back to sleep right now.  No one is forcing me to wake up.  I can always workout tomorrow."

Suddenly a thought popped into my head:  "the difference between those that succeed at anything in life and those who do not is the actions they take during the moments they do not have to."  Successful people, whether they are successful at business, or relationships, or their fitness; consistently make those moments moments of decision and then they take action that supports that decision and moves them forward towards their goals.  Unsuccessful people, when they experience those same moments, choose not to act and make those moments moments of indecision thus keeping them right where they are - always just out of reach of their goals and dreams.

The workout I had was not a life changing one, but the behavior I practiced, the honoring of the commitment I made to my health and fitness - that is where the true life changing behavior comes into play.

If I would have turned the alarm off instead would that really have been such a bad thing?  No not at all.  After all me skipping one workout is not going to kill me.

The challenge comes from the behavior of skipping the workouts of letting myself off the hook from a commitment I had made earlier to myself - that is where the real challenge arises.

If I let myself off with the excuse of: "I am really tired so it is ok to skip today." How much easier does it make it for me to use that same excuse again the next day?  Or the day after that or the day after that? Pretty soon that one, little, seemingly innocent excuse, picks up so much momentum that it becomes the proverbial snow ball rolling down the hill - getting bigger and bigger and bigger with each rotation.

Think about it... think about all the times in Your life that You have declared that You are going to make a change, "that it is time to change a few things."

Perhaps once upon a time you decided that you were going to wake up an hour early every day to work on your goals.  You did it with regularity for a week and then the day come where you felt "to tired," and you hit the snooze button.  The next day you may have gotten up early again, but something was missing - the momentum and enthusiasm that came from the previous week's consistency.  So you have an uninspired early morning session and resolve that things will be back to normal tomorrow.  Well tomorrow comes and it is time to get up and THE Voice pops into your head and says, "it is ok you did good yesterday, you can sleep for a few more minutes.  After all you have already skipped a day before and nothing bad happened."

That "You already skipped a day before," becomes the new fuel for the fire of justifying why you should be able to get a little extra sleep.  This process repeats itself over the next couple weeks until eventually you throw your hands up and say, "I tried, I am just not a morning person."  And with that you put your ambition and the goals that came with them to bed so that you can get that extra hour sleep in the morning.

Sound familiar?

Anyone ever followed the above formula for an exercise program?  How about a similar program where you have resolved to improve your relationship with your spouse?  What about a healthy eating program?

I can go on and on with examples, but I think you get my point.

Here is the reality that we all share: change happens in an instant for better or worse it is going to happen.  How it happens is decided by you.  You choose in those moments of decision or those moments of indecision how you want your life to play out.  Do you want it to be a life of change or a life of the same?

When you come to those moments, ask yourself "Why am I doing this, what is the real reason?"

Example:  If the reason you are getting up at 5am is to accomplish your goals and pursue your dreams, tell yourself exactly that!  When the alarm goes off, say: "the reason I am getting up now is because I am committed to changing my life and during this hour I am going to accomplish: x,y, and z!"

(Below is a picture of how I have my alarms set up on my phone.  It helps me remember my purpose and the reason why I am waking up in the early morning hours.  Having a purpose beyond myself gives me added accountability to getting up and doing what I need and want to do.)

That is a much more powerful purpose for waking up than saying something like: "Uggh I cannot believe I have to get up at this un-Godly hour to work on these stupid goals."

Which statement is going to be the one to get you out of bed and get you going?

Remember change happens in an instant.  The moments that can and will shape Your life are all around You.  How You choose to act in these moments will largely be determined by the purpose with which You approach these moments.

Going forward, what are You going to do?  Are You going to approach these moments of decision with a purpose, or are you going to hit the snooze and let another precious day of Your life slip by?

I believe You can accomplish and achieve extraordinary things in Your life when You make the decision to do so.

What are You going to do?

Carpe Diem,

Jesse

Why do We Cause Pain?

Hellllloooo Everyone!

A few quick updates/reminders before I get to the blog

1 - Remember, next Tuesday, October 1st, is the start of the "Life is Beautiful" Challenge.  I am really excited to see the photos you all share.  Please click here for more information.  Remember this is a global event so you can participate wherever you are in the world.

2 - Thank you everyone who has taken the time to "like," "subscribe," provide me with feedback, and forward on my Youtube videos.  It means a lot to me when you all do that.  Thank You! :)

Ok Blog time...

This morning at about 5:25am I was in the kitchen doing a little cooking when I heard a horrible shriek.    I went outside to try to figure out what was going on and then I heard it again followed by the unmistakeable barking noises of coyotes.

Since the noise sounded like it was coming from a residential area below me, I can only assume that someone's cat or dog was turned into breakfast for a group of hungry coyotes.

I felt so bad for the poor animal that was killed.  I thought to myself its' last moments must have been so frightening and so painful.  I thought about the owners and how they will feel when they wake up in the morning and realize that the family cat or dog cannot be found.

I kept thinking about the pain the animal must have felt and the pain the family will no doubt feel when they figure out what happened.

I wanted to be mad at the coyotes.  Even though I can understand why they made the kill, to eat, to survive, I kept thinking: "What if I had a cat or a dog and they had killed mine, how would I feel?"

I kept thinking about pain and then I started thinking about us, people, humans... I started thinking about why we cause pain, specifically to each other.  Why do we hurt each other with our words?  Why do we harm one another with our actions?  Why is there war?  Why is there anger?  Why do we say we will do one thing and then do another?  Why????

Here we are, human beings, supposedly the most highly evolved species on the planet, yet we do more to cause pain, in many more ways than the coyotes do, why?

Then it hit me - we are just like the coyotes, we cause pain to survive.

Think about it; there is no other logical explanation for why we do what we do other than our survival.

When we gossip, or talk badly about someone behind their back what do we get out of it?  We get the satisfaction of knowing in that moment that we:

1. Belong to a group
2. Are Right and if we are right that means we are ok and if we are ok that means we do not need to change.
3. Share a common opinion/thought/feeling with others
4. As gossipers aka members of a group we have superiority over the one we are gossiping about
5. Are protected from ever having to examine the inadequacy/insecurity we feel inside of ourself that leads us to gossip about the other person.
6. Gossip about that person to protect these inadequacies/insecurities because that person threatens them in some way shape or form.
7. If 1 - 5 are true then we can safely say that we gossip to survive.
8. Will inevitably need to gossip again as we will only feel good as long as the buzz of the most recent gossip session lasts.

Think about war and the reasons people fight:

1. To ensure the protection and survival of their people
2. To ensure the protection and survival of their way of life
3. To ensure the protection and survival of their views/beliefs
4. To ensure the protection and survival of their economic interests
5. To ensure the protection and survival of their power
6. To ensure the protection and survival of their status

Are you seeing a pattern yet?

It all comes down to survival.  Whether we are trying to ensure the survival of our thoughts, our ideas, our insecurities or our shortcomings, we cause pain to others because we want these parts of ourself to survive.  We are to afraid to deal with our own "stuff" so we would rather deal with someone else's so that our way of life can continue on.

Make sense?

Here's the thing, are we really truly happy living this way, living to survive?  Could there be another way?

This past weekend I had a client in town for a Zero Limits Boot Camp.  We, ironically enough, spent quite a bit of time on this very subject: Survival vs the Alternative.  What is the alternative to surviving?

THRIVING!!!!  

Yes the alternative to surviving is thriving.  What is thriving you might ask?  My answer: look at a little kid - that is thriving.

We were all born to thrive.  One could argue that we need basic necessities to ensure our survival: food, water, shelter, love, etc...   I wound counter that argument by saying these basic necessities are really meant to be the source of our fuel that enables us to thrive.

What does a thriving life look like?  Gossip does not exist in a thriving life.  We have no need to talk badly or make fun of others because we are so happy with ourselves that we no longer need to compare ourselves with others.

In a thriving life we honor our word.  We do what we say we are going to do when we are going to do it.  

In a thriving life we "Secure our oxygen mask first before we secure another's."  

In a thriving life, when we do help someone, we help them for the simple joy of helping, and not because we need to do it to feel better about ourselves.

In a thriving life we do not need to hurt one another: physically, mentally, emotionally, or spiritually.  In a thriving life we fully accept, embrace, and love ourselves as well as others.

In a thriving life we do not cause each other pain.

Do you see the difference?  Which life are you currently living?  Which way do you want to live?  How much more amazing can Your life become if You choose to make the shift from surviving to thriving?  

I would love to hear your thoughts, please take a moment to share them below.  

Lastly, if You are ready to make some changes and shift from a surviving life to a thriving life, I would love to have the opportunity to help You on Your journey.  If this is You and You are ready to start thriving, please click here to contact me.

I wish You a thriving life. :)

Carpe Diem,

Jesse

Shit Happens... for a Reason

Hello Everyone!

I hope this blog finds you doing well and living life the best you can.

I firmly believe everything happens for a reason. Even the toughest... the shittiest parts of life, I believe there is a reason to those as well.

The challenge that we all face is to look for the reason, the more empowering perspective, so that when the "shit" does happen, which it will - to all of us, we can deal with it and move forward vs. let it consume us and dictate our lives.

I recorded a short video for You where I talk more in depth about this.  I hope you find this video to be of value.

Enjoy.

Carpe Diem,

Jesse

Be Like a Plant and get Your Chlorophyll

Katie has a great science lesson for us all.  Take a few moments to read it.  I am sure you will find a lot of value from it.

Carpe Diem,

Jesse

If you're like me, the only thing you know (or knew) chlorophyll as, is a substance that is essential for photosynthesis and is responsible for the green color of plant life. However, chlorophyll in its liquid form, or in tablets like Spirulina which contain it, are quickly becoming the new "it" for natural supplements. It's no secret that dark green veggies are wonderful for our health, but hundreds of articles and blogs are touting the blood-boosting, cleansing properties of chlorophyll in its pure, liquid form. Now, I'm not sure if people endorsing the product can actually feel their red blood cells multiplying, and there is a lack of scientific evidence proving chlorophyll’s benefits, but let's explore what some people are saying about this new magic in a bottle :)


Science does know that Chlorophyll has a similar molecular structure as hemoglobin. Hemoglobin is a protein that exists in our red blood cells and helps transport oxygen throughout our bodies. Chlorophyll supposedly can help with this process by strengthening and replenishing our red blood cells, thereby increasing the vitality of all our bodies’ functional systems.


Chlorophyll’s ability to alkalize the body is another mentioned benefit. At the core of chlorophyll molecules is magnesium, a highly alkaline mineral. This means it would help lower our body’s acidity level and keep a balanced pH. Symptoms of too much acid include inflammation, gastrointestinal discomfort, and a weaker immune system.


Lastly, many say chlorophyll deodorizes and detoxifies the body, and even cures bad breath. It binds to and expels heavy metal toxins e.g., mercury, and kills bad odors in our throats and mouths that originate in our intestines.


If imbibing this green liquid weirds you out, skip it. Just make sure you’re getting plenty of greens in your diet, especially dark leafy ones (they’re green because of chlorophyll!). Raw, cooked, or juice form are all perfectly acceptable.



Best,

Katie

Fuel Up

Hi all,

Katie has come across a pretty inspiring story and wanted to share it with you all.  Read on and enjoy. :)

Fuel up!





In sticking with my food for fuel theme, I wanted to share this article with you all. Learning what other athletes eat, what music they listen to while working out, and even what athletic gear they prefer is always so interesting to me.





Obviously, all of our bodies are different and will react differently to the same diets, exercises, and motivations, but it's fun to know how extreme athletes keep it up.





The girl featured in this article is the first to attempt RUNNING the entire route of the Tour de France. I can't even imagine biking it. To complete this task in her goal time frame, she has to run at least a marathon everyday! Pretty nuts right? Along the way she stayed with host families, so had to make do with what they were preparing for dinner that night in order to properly fuel her body.





Learn what she eats along the way to sustain herself and what inspires her to keep going, and if she completed her goal here: http://www.shape.com/healthy-eating/diet-tips/day-my-diet-endurance-athlete-zo%C3%AB-romano





Best,





Katie

Marathon Pasta

Katie has cooked up a delicious recipe for us all!  I am going to be trying this asap.  If you have any healthy recipe's you would like to share, I would love to see them.

Carpe Diem,

Jesse

Recipe for a (long) Run.

I'm not a big fan of pasta. I mean, it’s good stuff, but I've somehow convinced myself that my body can't handle these carbohydrates.  Big bowls of white pasta smothered in creamy sauces scare me, and so I tend to stick with fish, salads, and the occasional pizza when it comes to Italian dining. 

But no food should be the enemy, so last year when I had my "last supper" before running a half marathon, I figured some carbs would do me good.  I went with gluten-free brown rice pasta because the slower processing carbs would give me longer lasting energy and not spike my blood sugar like processed white pastas can.  Here’s what I made:

What you'll need…..

1 cup uncooked brown rice or whole wheat pasta (whatever one serving is, more if you plan to share)

Any fresh veggies you have on hand:  broccoli, cauliflower, Kale, zucchini, onion, squash, cherry tomatoes, snap peas, brussel sprouts etc…  Feel free to add in some chopped apple for sweetness or yam for more heartiness.

Salt

Pepper

Rosemary or Oregano

Soy sauce

Balsamic vinegar

Parmesan, Goat, or Ricotta cheese

Preheat oven to 450 degrees.  Chop all veggies to desired size and put in the same bowl.  Pour in soy sauce, balsamic, and olive oil.  I'd say about 3 tablespoons of each. Add spices to taste, but be careful with the salt as soy sauce is salty on its own. Toss to coat. Spread onto a baking sheet and place in oven for 25-30 minutes or until fork tender.  Move veggies around sheet occasionally for more even cooking and to prevent burning.

When you've got 5-10 minutes left on the veggies, cook your pasta according to package instructions.

Put pasta into your bowl and add as many of the roasted veggies as you'd like.  Top with cheese (optional, but it's good) and enjoy!

Best,

Katie