Contemporary Gratitude

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Gratitude is an important part of life. It can help us find common ground with others, as well as make us feel good about ourselves and life in general. A little bit of gratitude will help you make the most out of your life and relationships with self and others.

What does it mean to be grateful?

Gratitude is a state of appreciation and joy. When you feel grateful, you are more likely to be happy and have positive feelings about the world around you. Gratitude can be expressed in many ways: by saying thank you, by doing something for someone else, or even by simply relaxing into your body after a hard day’s work.

Gratitude is an energy that magnetizes more of what is valued in our lives—good health, love and friendship, meaningful work or play; it helps us appreciate the beauty of nature and the goodness of others.

When we express gratitude to ourselves we can find greater ease in our bodies, hearts and minds; it is like taking time out from life itself to celebrate what has come before us so far!

Reconciling differences.

  • Reconciling differences. It’s a time when people are most likely to speak up about what they don’t like or agree with, but that doesn’t make it an easy or comfortable experience for everyone involved. We’re all so different! The most effective way forward is through real listening and an open mind, which means being grateful for the differences you have with other people while also being grateful for the ways they’ve shaped your own identity. Think of it as a kind of healthy debate: if you take a moment before speaking, consider what someone else might be feeling or thinking even if their views differ from yours—then allow yourself some grace when others do the same in return (or don’t).

Defining your values.

Thanksgiving to me is much more than a celebration of the beginning of the country. Today it has nothing to do with that at all. It has become a time to gather with friends and family and appreciate the good things that have come into my life. But what are you thankful for? How do you know what is important to you versus what was conditioned into your brain by society?

Let’s start with values. What does it mean for something to be a value, anyway? Values are the principles that guide our behavior and shape our decisions, so they can be pretty important. Your values may include things like honesty or integrity, compassion, freedom, family, or gratitude. So how do we know if our choices are guided by these values or not? The first step is defining what those values mean in your own mind—and then being able to recognize them when they appear in real life!

For example: Do kindness and generosity come easily or do they feel forced on some days? Are there certain circumstances where generosity seems impossible (like if someone asks me for money) but other times I can extend my natural inclination toward generosity without even thinking about it (like when someone needs help moving heavy furniture)? Do I try hard at all times not only because it’s just what one does but because there might be an opportunity later on when helping another person will benefit ME as well??

Honor your values and look for common ground with those around you.

Many of us have been taught that it’s important to honor our values and beliefs. This is a good practice, but what about honoring the values of others? Acknowledging that people have different belief systems can help you find common ground with them and ultimately strengthen your relationships.

As an example, if you believe strongly in environmentalism, but your partner or coworker has no concern for the environment, it might be tempting to argue with them about this issue over and over again. Instead, consider how you can make an effort to understand their point-of-view while still being true to yourself. Perhaps they grew up in a family where they were taught not be wasteful (even though they may not feel strongly about it themselves). If so, maybe try making changes together that are less extreme than those you would make alone—such as reducing energy usage at home or bringing reusable bags when shopping for groceries. You might also try discussing ways to reduce waste that would appeal both parties more than just one of them doing something on their own (such as composting).

What you receive when you give thanks.

Giving thanks is a way of giving value to what you already have (or want to have).

It’s about saying something like “thank you for my house,” “thank you for my job,” or “thank you for my family.” It can be a simple ritual that helps us focus on our blessings and remember all the good things in our lives. In this way, gratitude is an essential aspect of living a happy life.

However, it also has other benefits—the act of giving thanks has been scientifically proven to make the giver happier and healthier! The practice of gratitude has been shown to reduce anxiety as well as improve sleep quality by helping regulate stress hormones such as cortisol and adrenaline in your body. Giving thanks also improves your mental health by increasing levels of dopamine which boosts feelings of happiness and lowers feelings of depression and anxiety over time; thus making it easier for people who struggle with poor mental health (as we all do from time to time) understand their circumstances more fully to better manage their emotions and choices.

There is a great deal of joy to be gained from the practice of gratitude, whether it be in the short term or long term. It’s easy to feel overwhelmed by life, but by focusing on what we are grateful for we remind ourselves that there is always something good going on in our lives. Whether it’s recognizing that we have food or water and shelter or simply saying thanks for having someone special in our lives who loves us unconditionally; these small acts can make ALL the difference when times get tough.


Take a Break from the Inner Critic

“Inner critic” is a term that’s been around for a long time, but it’s only recently come into widespread use. It refers to the voice inside your head that judges and criticizes everything you do. This voice can be brutal and unrelenting: it tells you that you’re not good enough, smart enough, or attractive enough and even when you succeed at things, it often just finds new ways to berate you. Thankfully there are ways to silence this cruel inner voice and find peace within yourself.

Don’t fight it, feel it.

Don’t fight it, feel it. When the inner critic rears its ugly head, don’t try to fix or change it—that will only make the voice louder. Focus on experiencing the feelings and emotions that come up in your body when you hear that voice. Instead of trying to push them away, get curious and welcome them into your awareness as they come up. This helps shift the relationship from adversarial (“I need to get rid of these feelings!”) to one of acceptance (“This is what’s happening right now”).

Nurture yourself in response to your pain.

Self-care is a basic human right and essential to our survival. We need it to replenish our energy, replenish our bodies and minds, and to feel grounded in the world.

When you are experiencing pain and self-doubt about your path in life (or anything for that matter) self-care is even more crucial because it can help you find your way back to balance.

There will be times when you need to take a break from working on yourself or to let it go for an extended period of time. When this happens, make sure that you nurture yourself through self-care practices such as meditation, exercise, yoga or going outside for fresh air & sunshine.

Connect to the goodness within you.

One way to counter the inner critic is by focusing on the good things about yourself. This doesn’t mean ignoring all of your flaws and weaknesses, but it can help to focus more attention on your strengths and abilities. Ask yourself: What are my strengths? What do I do well? How can I use those skills in a situation where they might be helpful?

One thing that helps me stay connected with my own goodness is writing down a list of things that are great about me or that I’m grateful for (like taking the time to workout or meditate, for example). Maybe you’ve felt pressure from family or friends to be perfect or good all the time, but when you write down what makes you unique or grateful for, it becomes easier to see past that pressure and focus on what’s true for YOU. Make sure this list has real value for YOU–not just something other people would say about you in order for them to feel good about themselves! You don’t want this list to become another way for someone else’s voice inside your head; instead, create an authentic statement about who YOU really are!

For example: “I’m a good father” might not seem like much at first glance; however when we consider how many people youth are ignored or fatherless…it becomes clear why this particular feature deserves recognition!

Give yourself a break by giving love and acceptance to someone else.

When we feel a sense of self-worth, it’s easier to give others the same respect. This means you can use your inner critic as a motivator to do something nice for someone else. You may want to do something like giving your friend a call or complimenting them on a job well done.

Giving others love and acceptance is about doing things for yourself! It opens the door for that same energy of love given to be felt and also returned to you in unexpected ways.  This does not mean that you should ignore your shortcomings (that would be unrealistic), but it does mean that you can be kinder to yourself than your inner critic is.

You can give others the gift of attention, affection, and love by helping them acknowledge what’s going well for them—even if it is being able to smile at someone in the grocery store line or taking five minutes away from work before bedtime so they can spend some time with yourself before drifting off into dreamland.

Talk back to the critical voice with compassion, not criticism.

In order to change your relationship with the critical voice, you’ll need to reframe this part of yourself as a caretaker who has been trying to protect you. This is not the only voice you have and it’s important to remember that. Your inner critic may be trying hard to keep you safe, but it can also hurt you in the process. Instead of attacking this part of yourself or shaming it into silence, try talking back with compassion instead. You might say something like: “I’m so sorry that things have been so hard for us lately; things feel awful for us both.”

It’s important to remember that we are all human, and we ALL suffer from the critical voice inside our heads sometimes. If you find yourself struggling with negative self-talk, try these tips: take a break from your work, acknowledge that you are suffering and that everyone does at times; nurture yourself in response to the pain, connect with your goodness and give yourself an extra dose of love and acceptance by giving love and acceptance to someone else. You deserve it!

What’s at risk for you to open up to a relationship?

I’m a big believer in the power of relationships. And I also know that it can be scary to open yourself up to someone else, especially if things are tough and you’re used to guarding your heart. As a result, many people live with a lot of fear, sadness and isolation instead of taking steps towards love and connection.

But what would happen if you took that risk? What kind of relationship would it lead you into? Would you find yourself falling deeply in love or discovering something new about yourself? Here are some things at risk for you when opening up to a relationship.


Connection is the foundation of a relationship. It’s where you feel safe and secure, loved, valued and appreciated within yourself; it’s what makes it easy to be present, seen, and heard.

A person who is open to being in a relationship will have a healthy level of connection with themselves. This means they are able to see themselves clearly so they can be honest with others about their needs and wants around relationships.

From this place they are able to see clearly the needs and wants of others, which makes it easier for them to be supportive, understanding and compassionate. They know what they want in a relationship and they’re willing to speak up about their boundaries, desires, and truths.


Uncertainty can be difficult, but it’s a part of life. The question is: Are you willing to take the risk? When you do, you open the door to opportunity.

It’s easy to say yes when you think about how awesome your partner is and how great your relationship is and how happy you are together. But what if things change? What if she stops loving dogs as much as she used to? Or you decide you wants kids after all? What then?

You can’t make someone like or love you. But you can give them the space to realize that they want to be with you. This happens when you are fully yourself and living in the space created by embracing uncertainty. It’s not up to you to chase or to “catch” them; it’s up to both of you and the alignment with your truest selves that let’s it happen. It’s easier said than done, I know.


The first risk of being open to a relationship is that you’ll have to be authentic to attract your reciprocal . Authenticity is about being true to your deepest core. It is about being honest and open; being unapologetically real. Being authentic means making choices based on what feels right for you, not on others expectations of you, especially when they might get upset. The most important thing in life is knowing who you are at your depth and living that truth every day – this is your purpose.

It’s easy to get caught up in what the world around us says we’re supposed to do or how we “should” act; this makes us question ourselves based on external expectations rather than our internal guidance.

There also might be things that define who we are that aren’t necessarily seen as “cool” or “popular,” such as having certain beliefs about spirituality or personal values—but these beliefs come from our core and we will violate our integrity when we make choices based only on agreeing with others! 

Warrior strength

The warrior is defined by his ability to show up, be present and serve the world. The warrior shows up for himself first to best be in service to others. The warrior knows what he wants, but is able to change direction when necessary because he understands that following his heart does not mean following his ego or fears.

The warrior is authentic—a person who knows his strengths and weaknesses; someone who has high standards and values; a person who accepts his own baggage but refuses to let it define them or his decisions moving forward.

Warrior strength is not found in physical prowess (although the two often go hand in hand); warriors are often seen as weak by those who do not understand the power of conviction held within every decision made with emotional integrity (i.e., if you don’t believe in something enough to put yourself out there fully despite potential criticism/ridicule from others). These people may even go so far as to dismiss your claims entirely because they don’t want to look at themselves—much less question their own truths about how things are!


When you have a purpose, life becomes more meaningful. You have a sense of fulfilment and direction.

Achieving your purpose will take time and effort, but there are ways to make it happen quickly:

  • Make an investment in yourself: A good education will help you see the value in things that others don’t care about. If you can’t go back to school financially or physically, try taking courses online for free or cheap!
  • Find interesting people: If your friends are not inspiring enough for you to keep learning from them, find new ones! The internet allows us all access into each other’s lives at any time (and in some cases even offline), so why not use that as an advantage?
  • Find support systems around us: Sometimes when we’re feeling discouraged about ourselves or what we want out of life, all we need is someone else who understands us and our goals – someone who has been where we’ve been before or someone who can be compassionate with our struggles because they’ve experienced them themselves too…


We hope that you now have a better sense of what gets in the way of your ability to feel free to be open to a partner and connect deeply. If not, have faith. if you struggle with some (or all!) of these issues; just remember that it takes time, patience and practice to overcome them and can continue for a lifetime!

The power of non-judgement in fitness (and life!)

When we judge others, we lose our balance. We create separation and isolation. When we judge ourselves harshly, we perpetuate a cycle of shame. Yet we have a powerful tool in the pursuit of happiness, self-love, and wholeness – not to mention one that creates a better world to live in – the tool of non-judgement.

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The trap of judgment.

The trap of judgment is one I still fall into several today.

I sometimes feel bad about how I eat or how I treated my wife the night before, and that leads me to judging myself, my day, and my life as a whole. I in turn become more stressed out, anxious, and disconnected from my body—all things that don’t help to stay fit, healthy, and well!

To avoid this trap, I often begin the morning with a short prayer (or intention) of “Today, I will not judge anything that happens as good or bad.” These words in the silence of the morning bubble up during the day and remind me when I judge to step back and let go of my estimation of the situation. Also, I turn to compassion with myself when I make a mistake. For example: if I overindulge at holiday meals or miss a workout because my schedule changed last minute due to other obligations, I give myself permission to mess up by reminding myself of the many days that I have stayed on track with my fitness and nutrition.

Judgement breeds separation and isolation.

Judgement can be a powerful force. It can create separation, as if we are different than or unrelated to an experience — when the truth is that the thoughts and emotions that we hold towards those bind us to the person or event. It can eventually make us feel as if we’re not good enough or that we don’t deserve something because when we judge others or circumstances, we can easily begin to turn judgement onto our own shortcomings. When you judge other people, it creates an idea of “me” versus “them”, which can lead to isolation and disengagement from others.

Letting go of judgement creates a sense of wholeness.

When we let go of judgement, our perception of the world instantly and dramatically shifts. We feel more at home in our own skin and connected to the world around us. We are more accepting of ourselves and others, which allows for greater self-love, compassion, and freedom from the comparison trap. When we do not judging ourselves, circumstances, or others, there is less pressure to be someone or do something other than our authentic selves. With less judgement comes a sense of wholeness that makes it easier for you to make decisions that feel right for your life. This feeling of wholeness leads to increased confidence in yourself as well as a greater sense of grounding within your daily life.

Judgement is distracting and can take you off track from your hopes and dreams.

Judgement is a form of resistance. It’s easy to tell yourself that someone else or something else is the problem, but in reality it’s just one way that we avoid facing our fears and insecurities directly. The more you judge, the less room there is for love (acceptance) and kindness to come from you and likewise to enter your life. Judgement impacts your emotions, mood and energy levels, too—and it can hold you back from reaching your true potential as an athlete.

Some kinds of judgement isn’t always bad though! Sometimes we need to take a step back from situations and evaluate how they are affecting us so we can make informed decisions about how we want to proceed with life goals or training plans. The difference comes in developing your discernment (a result of non-judgement) and your intention.

Judging yourself is the most harmful form of judgement that you can have.

Judgement is one of the most harmful forms of self-talk. When we judge ourselves, we are unaccepting of ourselves and what we have done. This internalized criticism can lead to a loss of joy and self-esteem.

In order to break free from this habit and start enjoying your life more, ask yourself these questions: What am I thinking? What am I feeling right now? Am I okay feeling this way?

When you find space for seeing what you think and how you feel about a person or experience (or anything else), then acceptance naturally occurs and you will be able to move on from it much more quickly than if you continue with self-judgment.

Non-judgement isn’t about turning a blind eye to evil and injustice, it’s about not evaluating people or circumstances as good or bad and accepting the imperfections of life and people.

Being non-judgemental is not about turning a blind eye to evil and injustice. It’s not about accepting as OK people or circumstances that hurt others. It’s about being kind, accepting yourself, others, and events as imperfect beings who don’t need to be judged by someone else on their level of success or personal development.

Let me explain:

When we judge someone, we’re making value judgments based on our perception of how they’re different from us (or how they compare with what we consider “normal”). When you judge someone, you are putting them in some way above or below you – whether it’s in terms of skill level at the gym or intelligence, social status or wealth. This can lead us to treating others badly or grandly because they don’t meet or they exceed our standards [of perfection]. Both put us in a place of separation and create an inner environment leaning towards self-judgement.

May we be kind to ourselves and others and help create more harmonious states of being and to better serve the world!

We all live in one world and we are all connected. May we be kind to ourselves and others to help create more harmonious states of being and to better serve the world!

The most important thing you can do is start with yourself. Compassion is the basis of spirituality, and it isn’t necessarily something you have or don’t have; instead, it’s something we learn how to develop over time. Compassion isn’t a feeling; it’s a way of being. In fact, many people feel more comfortable showing compassion towards others than they do towards themselves—but as we know from research in positive psychology (and as nearly every experienced coach will tell us), taking care of ourselves is at the heart of sustaining our best possible performance level and resilience in life.

It takes great courage for us humans to acknowledge our own pain and suffering – but once we do so sincerely and repeatedly (and practice self-compassion), then there comes an understanding: Your pain doesn’t define who *you* are any more than my joy defines what makes me special or worthy!


We all have things to improve on and it’s important to remember that and, at the same time, it’s essential to be kinder to ourselves. We can do better by not putting ourselves down and being supportive of each other instead of tearing each other down!


The more we can practice non-judgement in our lives, the better off we’ll all be. Like anything worth having it takes practice and if I can do it, I know that you can!

Get Fit and Healthy, Live Full Out

There are many wellness and fitness experts in the world who will tell you that you have to work hard to be healthy. But I’m here to tell you that’s not true. You can achieve a state of wellness and optimal functioning with very little effort if you just follow a few simple rules.

Let’s face it, we all want to get fit, stay healthy so that we can live full out.

If you are anything like me, you want to be fit and healthy. That means being strong and lean while staying active in daily life. You also want to be able to keep up with your kids as they grow up and continue living life fully as they get older. Unfortunately, trying to do all of this on your own is arduous because it requires too much time and effort if not done right. You need help! You need support! You need accountability! You need to be honest with yourself about what’s working and what’s not working for you, so that way when things start feeling tough or getting discouraging (and they will), there is something positive in place so that these times don’t completely derail your progress towards getting fit & staying healthy. And finally – most importantly – remember to love yourself. Loving yourself is an act of self care which will support everything else 🙂

It’s time to start thinking about your future self.

When you are ready to start a new fitness regime, it’s important to think about your future self—the person you could be if you follow through with your plans. Your future self is the ideal version of yourself, the person who has taken up all of these changes and maintained them for years on end. This is the person who is fit and healthy, the one who has embraced life fully and can’t wait to see what else it has in store for him.”

Your future self may have goals that are different from where you are now; perhaps he doesn’t want to go back to school or pursue another career path. That’s okay! As long as this new vision aligns with your values and aligns with what matters most to YOU (not someone else), then go for it! Your future self will be grateful that he didn’t compromise his happiness because other people thought that was what should happen next.”

It is time to purge foods (and habits) that are damaging you body, brain, attention and focus.

One of the most important things you can do is stop eating foods that are making you sick, fat and tired! You might be thinking: “But I’m OK! I feel fine!”

Maybe so, but it doesn’t mean your body isn’t being slowly damaged by these foods every day. Some people only realize how much damage they’ve done to their bodies when they have a serious health diagnosis or heart attack at age 40 or 50, or they start having serious digestive problems because their body has become unable to process certain foods (especially gluten or sugar).

If this sounds like something you wonder or worry about – stick with me!

Your body was designed to work with you, not against you.

Your body was designed to work with you, not against you.

Your muscles were created to help your body move and perform the tasks that it needs to do in order for you to keep living for a long time. Your brain was made for thinking, feeling and communicating with other people about things that matter. Your heart pumps blood through your entire system so that it can continue working at its best. And even your digestive system processes food from the time it enters your mouth until when it leaves as waste products through one end of your body or another (hopefully).

The trouble comes when we introduce food to our bodies that were not naturally meant to be processed well and will often sees as a threat. As we age, many people think that the only thing their body was created for is to make them feel bad about themselves. They then begin to focus on what’s not working well, what they don’t have and all of the ways in which they feel like they need to improve their health. Instead of seeing each part of their body as useful and strong, they see it as something that needs to be fixed or improved upon.

It’s the time to restock your home with food that supports your future self.

You’ve made some great choices and set yourself up for success. Now, it’s time to restock your home with food that supports your future self.

In order to feel great and look amazing, you need to eat the right kinds of foods. The good news is that eating well doesn’t have to be complicated or expensive—you just need the right ingredients on hand so that you can make healthy meals quickly and easily in any situation. Here are some easy ways to prep for success:

  • Make sure your fridge is full of fresh produce, proteins (meat, chicken, or fish) and healthy fats (such as nuts, nut butters, or avocado and coconut oils).
  • Keep healthy snacks around and eat them only when it’s harder to stick to your commitment to your health and you’re tempted to go to the corner store for some junk food. (Cravings will hit again and will eventually die off).

Buy some easy-to-prep meals from the grocery store (such as a paleo dinners or pre-made salads). They will save you time and money, and they’ll make it easier for you to eat healthy when you’re busy. Stock up on healthy snacks like nuts, fresh fruit and veggies.

Start Now

In this section, we will break down how to start taking action on your goals. Whether you are looking to join a gym or start a new exercise routine, I’ll talk to you about how to get fit and healthy no matter the circumstances you face.

Now that we have learned about the importance of being active at all times, let’s work towards making this a reality! The first step is writing down one thing you can stop doing today that will support your future self and one thing you can start doing today that will support your future self. What do these things look like? You may want to stop eating fast food or maybe start walking every day before work instead of driving. Perhaps it would be helpful for your health if there were no sodas in the house, so drink water instead! Whatever it is for you personally; write it down and take action now!

Write down one thing you can stop doing today that will support your future you.

If you’re like most people, you have a lot of habits that are not helping you achieve your goals. Maybe they are making you feel bad about yourself or tired—or maybe they’re doing both. The best thing to do is write down one thing that’s causing harm and stop doing it today. If you have more than one habit that’s hurting your future self, then write down all the things that make up these habits and resolve to stop doing one for 7 days. In time you can knock out as many of them as possible. For example:

  • I’m always eating fast food because it’s convenient and cheap (stop driving past fast food restaurants).
  • I’m always snacking at work because of they break room has donuts or a slue of vending machines (stop going to the break room).

Write down one thing you can start doing today that will support your future you.

As you complete this section, write down one thing you can start doing today that will support your future self. It should be something that is easy to do and will have a big impact on your health. Maybe it’s planning your lunches for the week or taking your own water to work. Maybe it’s finding an organization or class to join that supports healthy living in some way – maybe even volunteering!

Make sure it is something specific, not just “exercise more” or “eat healthier foods.” Instead, try coming up with specific exercises you want to do and/or specific foods you want to eat more of (or less of). This will help keep yourself accountable when the going gets tough and the days are long.

Be grateful for the awesome life you have right now as it is, even as you envision your future awesomeness and work toward attaining it.

As you embark on your journey to become fit, healthy and awesome, it’s important to keep in mind that you are already great. You are awesome just the way you are right now. Yes, even if your body doesn’t look like the bodies of those people in pictures who inspire you. Even if you don’t have a six pack (yet). Even if what comes next feels like a long road ahead filled with hard work and self-denial. Embrace all of these things as part of the process!

Gratitude is one way we can stay positive while working toward our goals and dreams. Be grateful for what you have now: your health, perhaps financial stability or family support—whatever it is that makes whatever life situation right now different than the one in which someone might be suffering from eating disorders or depression due to lack of self-worth or belief that they deserve better than they have right now…

Make sure you have accountability that you can trust, who or what won’t let you quit and will tell you when you’re not keeping your word to yourself.

To find your accountability partner, ask for recommendations from friends and family who have successfully completed similar programs. You might also want to consider joining a community of like-minded individuals on social media or in person, as this can be an excellent way to stay motivated and focused on your goals. Make sure that this person has the experience and knowledge necessary to guide you through the process of living a healthier lifestyle—and not merely someone who will tell you what they’ve heard works for other people but has no real experience doing it themselves.

6 things I want you to do to make your health happen.

  • Focus on your future self: Remember that you’re not just what you look like today—you’re also how you will feel tomorrow, next week and next year. Your health is the foundation for everything else in your life, so don’t neglect it!
  • Purge damaging habits and foods: If there’s something in your life that isn’t serving you well (even a relationship or job), consider letting it go so that room is made for something better (i.e., a new relationship or job). Be willing to do what’s necessary to make space for positive change in your life as well as improve the quality of what’s already there by eliminating things that don’t serve any real purpose but add negative value instead (e-mail notifications while watching TV, constant social media scrolling).
  • Restock with supportive products: If there are unhealthy items in your pantry right now (more soda than water bottles?), take some time today or tomorrow to go shopping at the store or online and replace them with healthier choices.
  • Start now! You can do anything. If only because if not now you’ll be in the same state (or worse) a year from now. Also, tomorrow never comes! This might seem like an obvious point but sometimes we all need reminding of our own power over our lives; we tend to forget this even though we know better.

So there you have it—a way to begin to get fit and healthy and live full out. I hope that this article has inspired you to take action in your life, even if only in a small way. If nothing else, take the time to thank yourself for the awesome life you have right now as it is (even as you envision your future awesomeness), because whether or not anyone else acknowledges it, I know how much work goes into building a fulfilling life!

Why You Need a Healthy Relationship With Food

You don’t have a healthy relationship with food if you’re constantly thinking about food and when you can eat next. A healthy relationship with food is one where you treat your body with respect, not allowing yourself to eat mindlessly or with guilt. It’s a strong bond that lets you be in control of your body and feel confident about who you are as a person. When we consider our relationships with food from this perspective, it becomes obvious why it’s so important for us to develop one that’s balanced and healthy.

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You’ll have more energy, be more creative, and have a better mood.

You’ll have more energy to do the things you love. When you take care of your body and mind, it’s easier to think clearly and be more creative. You’ll feel better about yourself and have a better mood, which will help you deal with stressful situations in life.

You might also notice that your stress levels decrease dramatically when you eat well—and this is true for everybody (even if one reason for stress is having lots of responsibilities). Eating well can help people sleep better, too! If a person has trouble sleeping or wakes up feeling tired during the day, eating healthy can help them get back on track by providing them with all they need nutritionally without overloading their bodies with junk food or other unhealthy substances.

You’ll have more energy to give to your family and friends.

Your health is important. Your relationships are important. You want to be able to give your kids or partner a hug, play with them, and feel good doing it. You want to be able to help the people around you without feeling tired, sick and cranky all the time.

You’ll be healthier, feel better and look better.

A healthy relationship with food will help you perform better, feel better and look better. Here’s why:

  • Your physical health will improve. Your energy level will rise and your body will function more efficiently. You’ll be able to do more physically, whether it’s playing sports, working out or just running around with your kids.
  • You’ll feel more mentally alert, focused and creative because you’re giving your brain the nutrition it needs to work properly. You can focus on tasks that require concentration without getting distracted by hunger pangs or cravings for unhealthy foods (like chocolate). And if you’re taking care of yourself mentally, then there’s no reason why you shouldn’t also take care of yourself emotionally—and this is where we start seeing some really great benefits!

You’ll get to know yourself better, what your body likes, dislikes, and start to trust your own inner wisdom.

You’ll get to know yourself better, what your body likes, dislikes, and start to trust your own inner wisdom.

If you are aware of what’s going on with your body, mind and emotions when it comes to food, then you can decode the messages that emerge from within. You’ll be able to tell when it is time for a snack or if you need something more substantial—or maybe nothing at all!

You will learn how much food is enough for your body so that it feels energized and satisfied. When I would eat out at restaurants with friends back in college (and even now), I’d always order more than what my stomach could handle because of social expectations about how much one should eat at mealtime. If someone came along with an extra order of fries or a burger off the menu just because they wanted some extra protein without asking first if anyone else wanted some too…well then there goes another 200+ calories right into my gut without any consideration as whether those calories might put someone else out over time due to being overweight themselves–or even worse yet: make them obese or even diabetic later on down their life path!

I’ve learned over time not only how much food is actually needed but also how often each day I should eat so as not to waste precious energy while still maintaining ideal body composition throughout life–all thanks mostly due the “trust” with my body rather than fleeting impulses, changing emotions, and social convention dictating my behavior.

You stop being a slave to food. Your relationship will be balanced and healthy instead of playing power games all day every day.

Food is meant to be a gift and a teacher. It’s not an enemy, it’s not bad, it’s not evil or sinful. Food is fuel for your body so it can do its work. Food provides you with energy and restorative power, which helps your body reverse aging!

But if food has become something that you struggle with constantly, then the relationship has become imbalanced and unhealthy. This leads to unhappiness in other areas of life because we’re constantly thinking about food instead of living our lives in peace and harmony with ourselves and others around us.

The truth is: when we obsess over what we eat all day every day—and especially when we don’t allow ourselves to enjoy eating—we end up being a slave to what happens when we sit down at the table or restaurant table.

A healthy relationship with food will improve many areas of your life

  • Improve your relationships

If you have a healthy relationship with food, then you are able to enjoy eating with others. The act of eating together is one of the most intimate and special moments we can share with our family, friends or significant others. When we can eat comfortably and enjoy ourselves, it creates an environment that fosters connection and intimacy.

  • Improve your health

When we have a good relationship with food, it’s much easier to make healthy choices when dining out or ordering takeout. We will also feel content after meals because we are satisfied rather than feeling deprived or unsatisfied like many people do in today’s society who overeat because they lack self esteem (or even worse – because they’re addicted to sugar). Eating out regularly can also be very expensive so having a good working relationship with food makes sense financially as well!

Food is a part of life, and everyone’s relationship with it is different. If you’re struggling with your weight, focus, or energy but don’t want to change, that doens’t mean that there’s anything wrong with you —it could be a sign that you could use accountability and support. There are many people out there who want to help and support you in any way they can. Likewise, if someone says they’re concerned about your BMI but also suggests eating less junk food as a fix-all solution, it could be a sign that they may just be trying too hard to follow general recommendations instead of getting down into the specifics of what might work best for you as an individual.

How to Develop a Personal Growth Plan That Works for You (and Other Tips for Personal Development)

There’s a lot of talk about personal development these days. From the self-help section at your local bookstore to the countless books on Amazon, you can find plenty of resources for developing yourself and becoming a better person. But what does personal development actually mean? How do you know if you need it? And how do you even start your own personal growth plan? Well, here are some answers!

Photo by Ekrulila on

Do you have a vision for your life.

In order to create a personal growth plan that works for you, it’s important to start with a vision. A vision is how you want your life to look in the future. It’s not just wishful thinking—it’s something you actively work toward achieving.

Why are visions so important? Because they give us an end goal and direction toward which we can move, rather than passively hoping things will get better on their own or waiting for someone else to change our lives. Visions also help us overcome obstacles by providing the inspiration necessary to keep going when things get difficult or discouraging along the way.

How do I come up with my own vision? The first step is figuring out what kind of person you want to be—what kind of person would make your life worth living? What qualities would this person have? What activities might this person engage in every day? Write down those answers! Writing this on paper is a cathartic and revolutionary act (or in any other format that works best for you). Write down everything about this future version of yourself that comes into your mind: where he lives, what kinds of jobs he holds, who his friends are, etc. Bonus points if you write until there’s nothing left but blank space at the bottom of each page!

Once you’ve gotten all those ideas down into words (or images), take some time away from them before deciding if they’re accurate representations of who this idealized version really is—and then revise accordingly if necessary!

Listen to that still, small voice inside.

The most important thing you can do is listen to your heart. Expect to make mistakes, because you will. Be open to receiving help and advice from unlikely sources, but don’t be afraid to take risks and change course if something doesn’t work out the way you thought it might. If something isn’t working or if it’s not right for your situation, feel free to say “hell no!”—even (and especially) if everyone around you is saying yes!

Keep a journal and write down everything.

Keeping a journal is one of the most beneficial things you can do for yourself. It helps you reflect on your past experiences and develop a deeper understanding of yourself and what makes you tick. It’s also an excellent way of documenting your progress, so that when you look back at your entries later on, they can act as markers along the path to self-improvement.

Think about it this way: if someone gives up their life savings and goes traveling around Europe, they would probably want to document their journey with photographs or even video footage so that they have something to look back on in years to come. Similarly, keeping a journal will allow you to relive those moments in time – whether good or bad – over again to provide clear perspective.

Writers often keep journals for inspiration when writing books (think JK Rowling), but there isn’t any reason why non-writers can’t do the same thing! So grab some paper – whether it’s online or traditional – and get started! You’ll be surprised how much easier things seem once they’re written down (and how much more productive).

Identify your values.

Before you can create a growth plan that works for you, it’s important to identify your values. Why? Because the things we value are things we’ll do anything for. If you don’t know what matters to you, then how will you know where or how to focus your efforts?

To identify your values:

  • Reflect on what matters most in your life to find areas to learn and grow.
  • Write down as many examples of things/feelings/behaviors/etc., that reflect what is important for YOU.
  • The more specific these examples are, the better! This will help provide clarity and direction when creating goals later on in this process—and beyond!
  • Understand why each item was listed; the more specific about WHY something is valuable to me gives you more control over your emotions rather than simply reacting based off others actions or changing circumstances.

Stay the course if you don’t succeed at first.

If you’re not seeing the results you hoped for, try to stay the course and keep trying. You may be tempted to abandon your plan entirely. But don’t give in to that voice! Instead, try different things until you find something that works for you—and remember that there is no one-size-fits-all approach for personal growth.

If all else fails, look at other people’s failures as well as their successes: what did they do differently? Some mistakes will be unavoidable (like falling off a bike), but others can help inform more empowering choices.

Finally and perhaps most importantly: ask for help from others! It can be incredibly difficult when faced with tough challenges like these; we often feel like our problems are unique and insurmountable because “there’s nobody out there who’s faced them before us (and if they have faced them, chances are that whatever they came up with won’t work for me).”

Recognize that personal development is an integral part of living a healthy life.

Personal development is a process of learning more about yourself, setting goals and working towards them. It’s also about being proactive, rather than reactive to situations that arise in your life. It’s important to recognize that personal development is an integral part of living a full life—and not just because it makes you feel good about yourself or helps you feel like you’re growing as a person (though those are both excellent reasons). The impact on others around you is huge.

It can help improve your relationships with others by helping you understand what makes them tick so that when they try something new or different, instead of reacting negatively as we might have done in the past, we can now respond positively with empathy and understanding (especially if this change was made for their own good!). This new perspective may even allow us to see some things about ourselves we were previously unaware of–not always easy but often very rewarding!

Personal growth is an integral part of living a healthy life. It’s easy to get caught up in the day-to-day minutiae of life, but if you make personal development a priority, you can improve every aspect of yourself: your relationships with others and yourself; your health; your career or work goals; your finances and wealth management strategies. Personal development isn’t just about improving yourself—it’s also about helping others grow as well!

The Gift of Movement

I’m a big believer in movement as medicine. It can be a way of looking at adn imrpoving your quality of life. Movement is essential for our health and well-being—it’s even more important than diet and exercise, according to some experts. Research shows that even mild exercise (like walking) can reduce the risk of heart disease, diabetes, cancer and other chronic diseases by up to 50 percent or more!

I have a daily movement practice, but it’s not always the same thing.

I have a daily movement practice, but it’s not always the same thing.

I love hiking, playing volleyball and lifting weights. I love to play volleyball with my daughter, who is 13. She loves to play volleyball or ambush me by jumping on my back or . It’s fun and a challenge for me to try and get out of her hold—she’s incredibly strong!

Movement is important because it keeps your body healthy and strong, as well as your mind. This means that if you are moving every day in some way (maybe even just going for a walk), then this will help keep you feeling good overall.

My movement practice is an essential part of my life. It keeps me sane.

Movement is a gift that keeps on giving. It’s a way to connect with yourself, cultivate mindfulness, and feel more alive. When we move our bodies in ways that feel good for us—whether it’s running or walking slowly through the woods—we experience all of these benefits:

  • We feel more connected to ourselves and others. The act of moving our bodies brings us into direct contact with the world around us, allowing us to notice subtle sensations and energy patterns as they arise from within ourselves or from other people (or even animals!). This connection can then be harnessed for healing purposes; for example, if I am experiencing pain in the shoulder area, I might ask myself how I could hold myself as I practice moving weight above my head—and then gently focus on breathing deeply into this part of my body until I receive relief from discomfort. We gain clarity about what matters most right now. When we’re really busy or stressed out by life circumstances beyond our control (like a stressful job), it’s easy to lose sight of what matters most right now: being present right here right now with whatever comes up instead of worrying about tomorrow’s problems.”

Movement helps clear the mind and release negative energy.

When you’re feeling overwhelmed or frustrated with life, it can be tempting to seek out distractions—such as a Netflix binge or scrolling through social media—to escape from those negative feelings. However, that’s not the best option. Even if you can’t see the immediate benefits of physical activity, it will help your mind and body in more ways than one.

Getting out of your head and into your body can be key to clearing away the mental clutter that often builds up around stressful situations. When we are physically active, our minds have an easier time focusing because they don’t have so much processing power left over for worrying about what happened yesterday or what might happen tomorrow. Having a clear mind makes it easier for us to make better decisions about how we want our lives shaped in the future and what steps we need to take next!

My movement practice allows me to be a better father, husband and entrepreneur.

Whether you’re a parent, spouse or entrepreneur, movement helps you be a better person. Movement gives you the energy and focus to do what matters most. By becoming more fully present in each moment, we can make better decisions that benefit ourselves and others.

Movement also increases self-awareness by bringing us into the moment so we can notice our thoughts and feelings without getting lost in them. This helps us become more patient with ourselves (and others).

In addition to being patient with others, movement allows us to be compassionate when they are struggling because we know what it feels like to struggle too. We understand their pain firsthand rather than from an outsider perspective where we judge them harshly for “failing” when we would have done no differently if faced with similar circumstances ourselves!

When I move my body, I feel more alive and more connected to myself and others.

When I move my body, I feel more alive and more connected to myself and others. Movement helps me connect with my body, mind, spirit and the world around me. It allows me to experience the joy of being in this moment with all of my senses open wide. When we are moving our bodies freely, we are allowing ourselves to be fully present in our lives. We can feel more connected to ourselves because it isn’t just an external thing; it starts from within first before anything else happens externally on the surface level of life experiences.”

The key to connection is in the care of your body, mind and spirit.

The key to connection is in the care of your body, mind and spirit. The more you are able to take care of yourself through physical and mental activity and rest and spiritual nourishment, the more energy you have for relationships with others. It’s as simple as that!

This can be achieved by moving regularly, especially at a slow pace, focusing on relaxation techniques such as meditation, yoga, or breathwork and getting enough rest and eating truly healthy foods. By taking care of yourself this way, you’ll find that people naturally gravitate toward you because they feel more comfortable around your positive energy.

Start with a commitment that you can easily keep – it’s a first step toward a grander vision for yourself!

My advice is to start with a simple commitment that you can keep easily because it’s a small first step toward a much grander vision for yourself!

  • Make it easy: For example, commit to 15 minutes of movement every day, indoors or out.
  • Keep it simple: If you have more time than 15 minutes, great! Move more and make that your goal. But if not, don’t fret—15 minutes is all we need. We can do anything for 15 minutes (except maybe pay taxes).
  • Set manageable goals: Start by aiming for one or two days of movement each week—and then build from there! If two days feels too overwhelming at first, try committing to just one day at first and then increase your efforts over time as you feel ready and motivated to do so. This will help ensure success in sticking with this new habit long-term.

Movement as medicine means moving to feel better about yourself; for some people that might be walking for 15 minutes every day, for others it could be running, yoga or lifting weights.

Movement as medicine means moving to feel better about yourself. It’s a daily practice, so we can get up and move even when we are working at our desk or sitting on the train. Movement is not only for athletes; it’s for everyone who wants to feel good in their body.

Movement can be anything that gets you moving: running outside, yoga class, walking around the block with your dog — whatever gets you off of your ass and moving! You don’t need a gym membership or special equipment, just what’s available to you right now and then begin moving it!


Movement brings us into the present moment in real time—literally from the Latin root, movere—meaning to set into motion. We find clarity and purpose by taking action rather than remaining stagnant. Movement is a gift; we should embrace it and allow it to bring us into contact with our inner selves and the best versions of ourselves.

It’s so important to be healthy, fit, and strong as a man

So you often think about your health, fitness, or strength and have not yet taken action? That’s okay! Most people don’t. It can feel like a waste of time to worry about things like that when you have so many other important things to focus on in your life. But here’s my advice: If you want to be the best version of yourself possible—and I’m sure that everyone reading this blog wants to be their best self—then it’s worth thinking about how well your body functions and how strong it is. And if you want even more proof that being healthy, fit, and strong is worth doing…well then keep reading! When we’re talking about men who are in good shape physically speaking, we mean people who are leaner than they should be with high muscle mass and low body fat.

Health, fitness, and strength are good for a man’s body.

  • Health, fitness, and wellness are good for a man’s body.
  • A healthy body is free of disease and injury, which means it can do its job without any extra effort. Strength training improves the strength of your muscles—which makes you overall stronger—and helps prevent injuries by building stronger bones and connective tissue.
  • Fitness means being fit enough to do what you want to do without getting tired or discouraged too easily. When you’re athletic and strong (both physically and mentally), you feel much better about yourself; this boosts your confidence in every area of life!
  • Your emotions are controlled by two parts of your brain: The emotional brain (limbic system) processes feelings such as fear or anger; the rational brain (cerebral cortex) handles reasoning tasks such as figuring out how to get somewhere new or solve a math problem.

And they’re also good for a man’s mind.

The mind and the body are connected. Your mental state has a direct impact on your physical health. And the reverse is also true. This is why exercise benefits both your body and mind.

Endorphins, the chemicals released by our brains when we exercise, give us that “runner’s high” feeling of happiness and relaxation after we finish our workout. This helps us focus more clearly and be more alert!

They make a man more attractive (more than physically).

The same goes for attracting women: an attractive trait that women look for in men is confidence. Not arrogant, but rather assertive about what you want without hesitation or apologizing unnecessarily. A man who knows himself and what he stands for comes across as more attractive because he has a strong sense of masculine presence and self worth; he knows what he wants out of life, which makes him attractive because others see him as someone who has goals they can relate with themselves.

We become less likely to fall prey to anxiety disorders.

Anxiety disorders are common, affecting millions of Americans each year. And though they’re treatable with therapy and medication, there’s a natural way you can help reduce anxiety in your life.

Exercise and fitness have been shown to increase the levels of serotonin and endorphins in the body (both of which have been linked to reduced anxiety) as well as lower cortisol levels (which can cause high stress). It also provides a sense of accomplishment and boosts self-esteem.

Fear can be a normal response to stress—the problem lies when it becomes excessive or uncontrollable. If you notice that feelings of worry are interfering with your daily activities or causing other problems in your life, seek out professional help for the anxiety!

Our self-esteem rises when they start exercising regularly.

Another great advantage of exercise is that it can help you feel better about yourself and your body. If you have low self-esteem or a negative body image, a regular exercise routine can help improve these issues.

Regular physical activity can help with self-esteem in two ways:

  • First and foremost, the more physically fit you are, the better able you’ll be to do things like climb stairs, play with your kids, or have sex with your partner. This increased mobility will make everyday life easier on your body and give off a sense of strength and independence that’s sure to boost your mood at least some of the time.
  • Secondly, even though it may not seem like much at first glance, simply looking good in clothes has been shown by many studies to correlate strongly with higher levels of self-confidence across genders and ages – so being fit can help people feel confident enough in their body and themselves in public without concern for what other people think or when making new friends.

    Fit men live healthier lives overall.

    There’s a reason why men who are fit and healthy tend to appear more attractive than men who aren’t. In addition to having the physical benefits of being in shape (an important factor), there are other, more subtle benefits that come with being fit. For example, studies have shown that people with high self-esteem have higher levels of testosterone than those with low self-esteem—and as you might remember from biology class, testosterone a strong driving force for men on many levels. It plays a role in our drive for success and achievement. Being physically active helps boost mental well-being by increasing your energy levels and improving confidence through accomplishment.

    Being fit certainly makes it easier to do things like take on new challenges without feeling overwhelmed or intimidated; this is especially true if you’re part of an active community where everyone works together toward a common goal (like losing weight). This type of support system can be invaluable when trying something new like doing a mud run or competing in a sport!

    But even if your fitness goals don’t involve running obstacle course races or competing in a sport, being fit will make every aspect of your life better: from how well you sleep at night (or not) all the way down to what kind of food choices you make each day—choices that affect us both mentally AND physically!

    Being healthy, fit, and strong is important for men of all ages.

    To be healthy and strong as a man is no small thing. It’s not always easy and it takes time and effort to achieve that in the beginning. It’s also very important to keep in mind that every time you turn away from moving more or training your body, you are still changing something: You’re not just making a choice about exercise–you’re making choices about how you want to live your life. It’s never too late to start getting healthy, fit, and strong. Never. And just as important, to keep those qualities on your lifelong journey. You might not be able to reach elite level fitness-most people cannot or do not want to. You can, however, completely optimize your health and transform your life with the knowledge that there are many ways to improve yourself!

    Loving yourself can be so damn hard

    When I was a little boy, I was told that I was not good enough. Not directly as many people have been, but in the silent, subtle gestures of neglect and emotional abandonment. Early enough that I perpetuated a story that my presence was unwanted or negligible at best.

    How do you love yourself when, at an early age, you got the message that you are unloved

    You may have been told or subtly implied that you are not good enough, that you are unlovable and unworthy. You may have bought into the idea of needing to earn love through your behavior. As small children what our elders relay to us is “law”, close to divine in our eyes. You may think that if you weren’t so quiet/small/stupid/boring/anything else, then someone would love you.

    You might be afraid of being alone because no one wants to be with someone like you. Or maybe being single is better than being with someone who doesn’t really want to be with you but feels obligated to?

    And there’s another thing: Loving yourself can feel selfish when society tells us that life is to be lived dutifully and with sacrifice and selfishness is a bad (or something similar).

    How do you love yourself when nothing about you feels safe

    How do you love yourself when nothing about you feels safe?

    We live in a world where our culture has glorified and normalized everything from service above self to gaslighting to hustle and grind. And when we’re constantly being told that the only way to be loved is to be hard working, a pillar in our community, or famous, it can feel impossible for us to believe in our inherent value as human beings.

    I think this is how authentic self-love gets such a bad rap these days. How could anyone possibly love themselves when they’ve been abused their entire lives? Or when they’ve been told that they aren’t good enough? Or even worse: how could anyone possibly learn how to love themselves if those messages were internalized for so long?

    But here’s the thing: loving yourself isn’t something that’s taught or learned from others—it’s something you must connect with inside of yourself before anything and anyone else can come next.

    Loving myself is the hardest thing I have ever (and continue to) learn to do.

    Loving yourself is the hardest thing I have ever done. It is a constant battle, but it is worth it. If you want to learn to love yourself, here are some things that helped me:

    • Give yourself permission to be imperfect. It is so easy for us as humans to put ourselves under pressure and try so hard to make everyone else happy without thinking about our own needs/wants/desires first. When we do this, we end up unhappy and resentful because we feel like we haven’t been giving ourselves enough space or time for self-care or self-love because we’ve been running around looking after everyone else’s needs instead of taking care of ourselves first (which should always be priority). Being too hard on yourself may have worked to move you forward in the past, but when you beat yourself up over something small you hold your true worth back from the works. Loving yourself means forgiving yourself when things don’t go according to plan (as often happens).


    Learning to love yourself is a journey. It’s a practice. And it’s something that none of us really get to “finish.” We just keep plugging away at it, keep trying, and keep growing as best we can—because we won’t do that perfectly either. This isn’t about being right all the time (or even most of the time). It’s about doing our best and accepting ourselves when we mess up—and if you ask me, that sounds pretty darn good!