Be The Light You Need

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And in the word’s of William Shakespeare. . .

“It is not in the stars to hold our destiny but in ourselves.”

Your fate is in your beliefs and behavior, and how you respond to life events.

 

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Those who have been reading know that I am working on improving my behavior. Here I share a few things that have changed. These are new perspectives that have helped me grow.

1. I have let go of trying to change or control others. You just can’t. Change yourself instead. Besides, it’s more interesting and rewarding. Life changes, when you transform. You heal, life heals. It is that simple.

2.     Realize that feelings should be processed not suppressed.

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3.   Give up suffering needlessly, no longer worrying about worst case outcomes. The truth is, life is full of surprises. You must be wise enough to know that life doesn’t always produce what you wish would happen. It’s typically creates what is most likely to happen. Prepare for that.

4.   Learn to listen and observe more, to understand what is really happening around you.

5.   Take stock of this moment while mindfully paying attention to the here and now.

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6.    Choose to be more responsible of all that is happening in your life. I am beginning to own mine. It makes me feel stronger. More accountable. Even a little more in control.

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7.    Understanding that you should embrace your eccentricity. It’s what makes you, you. Don’t be worried about being different. Appearing normal will get you no where. Stop behaving as if you are seeking the approval of others. Seek approval from yourself.

8.    Please continue to release all that no longer serves you. Let the useless go. People, places, things.

9.    No more delusional thinking. Experience reality for what it is, not what you wish it was. That is kind of like #3.

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10.   Seek clearly without judging. Then you will see it most realistically. Reality is your friend.

11.   Honor yourself and your desires.

12.   It’s not necessary to share every little emotion, thought or feeling with anyone who will listen.

13.   Forgiving and letting go. Put that on repeat. It is so freeing.

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14.    Cease to react to every little thing that happens.

 

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The Sky’s the Limit. Your Amazing Future.

human-robotWhen you stop to think about where you will be in 10 years, what do you consider? Will you be doing the things you are doing right now?  Will you be richer? Thinner? In love? Famous?

Tomorrow is Today

Focusing on our future selves helps us to make new decisions about what we should be doing right now. With this vision and connection to our future self we can apply the action needed today to make the changes in order to be a more fantastic future versions of ourselves.

One caveat. It will take self-control.

So if you really want to be 20 lbs lighter in the future, put down that bag of chips right now and stop mindlessly eating at your desk.

The Future is Here

top-10-robots-710x434Want to know what your future will look like? Thanks to technology, you can get a glimpse. This website lets you talk to your future self using a sophisticated combination of motion capture software, speech recognition and 3D imaging. You will need to download the latest version of Chrome to check it out here. It’s really fun, I promise.

Need a bit of help with self-disclipine and control? Who doesn’t?

Read The Marshmallow Test: Why Self-Control Is the Engine of Success

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Instead of hanging on to hope and possibility, you can increase the probability of your success with these tools.

If you want to be Fabulously Fit

Stop hitting the gym like an amateur. Workout like a pro, forget CrossFit, practice mindful movement. LearnSelf-Limiting Movement

jumpropeBoost up your cardio. Jump Rope Jump Rope Workouts: Cardio fitness for increased stamina, lean muscle building and fat burning

Find Your Very Best Friend and Soul Mate

Study Rules of the Game and don’t be afraid of finding love on line. Check out these top ten best dating apps here.

Rules

Crushing it in Your Career

Rev up the motor. Move the Needle. Read this detailed system that will help you achieve your professional and personal goals.

ReadMoving the Needle: Get Clear, Get Free, and Get Going in Your Career, Business, and Life!

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Remember

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Dodging Raindrops, Brilliant Podcasts and Rising Above A Toxic Workplace

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Two words, good posture.

Stop. Did you just do what I think you did? Did you just sit up a little straighter?

Next time you walk into the elevator or a big meeting, think about what your posture says about you as you pass through those doors. Then try these exercises for better posture.

It’s early morning, pouring rain, headed to the office in Soho (70 minutes, stuck in traffic, bumper-to-bumper, followed by a soaking 30 minute walk). Rain coming in sideways. I feel like –

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Wellness in the Workplace

Now, while big corporate decides whether there’s enough ROI (return on investment) around creating a “corporate wellness” program at your office (read: you healthier in their work camp), organizations are adding things like energy-absorbing flooring and enhanced air and water filtration. That’s all well and good but you must take matters of health into your own hands and back to your cozy cubby.

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Movement + Meditation = My Medication

When there is no time to work out in the morning I walk the five miles to and from work.

Walking at various speeds with intervals of stairs help me stay energized throughout the day and less guilty about not getting to the gym. Except when it rains really hard. Then I’m just like, what was I thinking?

That’s why I have invested in some serious commuter gear – I have provisions -umbrellas, rain coats, knapsacks, rain boots, you name it.

Love these rain boots and my  jacket below from Uniqlo

sperrySperry Top-Sider Women’s Pelican III Rainboot

UnknownTotes Signature SuperDome Auto Open/Close Umbrella, Black, One Size

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Learning on the Go

Podcasts I listen to at the gym and on my warrior walk to work.

  1. The Unmistakable Creative – brilliant interviews with super creative people.
  2. The Tim Ferriss Show – the #1 business podcast on iTunes right now
  3. School of Greatness with Lewis Howes – because he just wants to get better and better and so do I.

Or sometimes I simply walk and meditate. Huh? How do you do that? Well, you breathe and walk and just be aware of the fact that you are breathing and walking. Unless you are like me and want to Instagram every little stupid thing. Then you might want the guidance of a walking meditation app.

Movement meditation can be a very accessible way to restore the equilibrium of the mind.

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Workouts During the Work Day

Not as powerful as sweating it out for 45 minutes on the elliptical at the gym, moving throughout the day gently keeps my body and head in check. Evidently, according to this Forbes contributor, there is something to this fidgeting.

Here’s what I am trying to do every day at work.

  • 10 Exercises to Do at Your Desk on Forbes.com here
  • A full glass of water (8oz) every two hours.
  • A healthy lunch – salad with protein.
  • Two 100 calorie snacks. Almonds or apples. (buy in bulk at Costco).
  • Always take the stairs and go outside every few hours.
  • 1 minute of breathing meditation at my desk on the hour.
  • A moment or two to laugh. Best of Jimmy (Fallon) here
  • Network – spend a little time connecting with others.

waterbottlemarkedwithtimeAre you shy? Want to make friends but feel a bit socially awkward?

Listen to this brilliant Tim Ferriss episode How to Build a World Class Network in Record Time.

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Daily Victories and Mapping Out a Successful Day

BigMagicFinal_cropped-for-headerMost of you will agree that we can read, listen and study for hours upon end on how to enhance our minds and become 1% better versions of ourselves daily, but the greatest lessons in life are from actual experience. 

Mapping Out a Successful Day

I am a professional list maker and note taker. If I don’t write it down, my wild and creative crazy nine year old inner child takes over and the next thing you know I have 20 projects that I have begun but will probably never finish. This is one of the things that I struggle with daily, so I have decided that as I begin to declutter my life and brain, I will become more mindful of my approach and system to tackling the day.

Listening to an interview with one of my favorite writers, Elizabeth Gilbert, author of  Big Magic: Creative Living Beyond Fear I love the way she handles the creative younger sister in her mind, the one who wants to do everything at once. She calms her down by devoting 15 minutes a day to letting her mind run free and capturing those creative thoughts on index cards and in notebooks – to do later on.   Listen to her interview with Rob Bell here.

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The Morning Journal, Master List and the Top 5 for the Day

As for prioritizing my daily to do list, I have a new approach. I have come to appreciate the wild and creative mind that I have as just an excitable version of me that wants it ALL and that is okay. I love that about me, I just know that I can’t do it ALL right now. So here are my steps/system to making it happen over time.

The Morning Journal

After a five minute gratitude journal moment, I write down my goals and tasks for the day/week/month in Evernote. I love how Evernote is accessible from everywhere – my phone, desktop, tablet and laptop and automatically syncs my lists so they are always updated.

Organizing My Tasks – The Master List

I organize these tasks in three categories: Personal, Work and Creating (writing, photography, making things). I dump everything I want to include in this master list – things like outlining my book, clients I have to call, learning more about social media strategy and tools like Periscope, etc.

My Daily Top Five

I then take a notebook from Muji (love this Japanese store) and write down the Top 5 tasks I will complete for the day – or start for the month. I am sure to include at least one thing from each area of my life to keep it balanced. I prioritize by sense of urgency and importance.

I also use Moleskin note books and Pinterest to help keep track of things that inspiring me throughout the day.

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Recording Daily Activities

Try this with me.  I am now committed to taking an extra 90 seconds a day and recording not only what I have achieved, but how it felt to accomplish the task. This will include my personal and work achievements because I don’t believe any one of my clients is recording my wins. This job journal will come in handy later on when I decide to raise my fees and move towards more.

Organizing Systems

If you love journals and notebooks and have developed a system for creating tasks and documenting wins I would love to hear more about what works for you. Be sure to comment in the section below.

Moleskine_notebooks_GROUP Moleskine Classic Notebook, Extra Large, Plain, Black, Soft Cover (7.5 x 10) (Classic Notebooks)

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Not just for wandering the world, Midori Traveler’s Notebook Brown Leather (1, 1 LB)

Because inspiration can spark at any time. . .

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Rite in the Rain – Green Tactical Note Book (All Weather)

On your road to greatness, the details make all the difference. Write them down.

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Leuchtturm Medium Notebook, Ruled, 5.75 x 8.25 inches (LBL11)

Rules of a Renegade

beginningThe more I learn and think about how I want to design my life, the more I believe it is important to write my own rules, have my own set of commandments, my own guiding principles for success.

This list here includes some of the most important ways in which I wish to serve the world. I am sure it will grow and change as I progress. Does anything ring true with you? Anything you recommend to add?

  1. If I don’t feel it, I won’t do it.
  2. Set (very) clear expectations with everyone.
  3. Build my life on truth and all will be okay.
  4. Don’t be a slave to striving.
  5. Grit, what it takes to persevere, is a combination of gratitude, optimism, self-control, social intelligence, enthusiasm and curiosity.
  6. Pros do what they have to do. I choose to go pro.
  7. Don’t act on auto pilot.
  8. Seek to discover new solutions to sticky, old problems.
  9. Slow down a bit. Give myself some more time to complete things in an improved way.
  10. Say know. Know what I must do to make the day just 1% better, each day.
  11. Don’t try to control what others are doing.
  12. Beware of getting caught up in group think – the delusion of the masses.

Read Rules for Renegades: How to Make More Money, Rock Your Career, and Revel in Your Individuality

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Travel Tips, Trends and Super Hacks

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This post includes a few tips, tricks and trends to help you travel, wander and move about a bit easier and healthier.

Napcabs at the Airport – as long as they are maintained and sanitized, I am all in for a moment of quiet meditation at JFK.

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Smartphone Hotel Keys – This can’t happen soon enough. How many times have you had to return to the front desk with a plastic card key that just didn’t turn that tiny light green?? Now available at select Hilton Hotels.

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A few more travel tips . . .

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JetLag Drinks

1Above creates drinks that will help people avoid jet lag. The brand’s products are available in refillable bottles and concentrates, which help to feed the body with six electrolytes and six essential vitamins to help the body naturally release energy. Available on Amazon JetLag Drink

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LinkNYC is the ambitious plan to replace all of New York’s obsolete phone booths with Wi-Fi-broadcasting towers.

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and more travel hacks. . .3

My favorite Umbrella ever – covers you and never blows out in gusty Manhattan storms.

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Available here. . .  Totes Luggage Bubble Umbrella, Clear

And for sunnier days and warmer seasons – an awesome idea. Free public sunscreen. This summer the city of Boston installed sunscreen dispensaries at no cost to taxpayers, thanks to skin cancer organizations like the Melanoma Foundation of New England and Make Big Change.

 

 

 

 

1% Better Each Day

sitting-down-all-day-at-work-is-killing-us-why-you-should-use-a-sit-to-stand-desk-tableRight now you are probably sitting down reading this blog post. How long have you been sitting there? If it has been over 30 minutes since you last moved around, then get ready to get up and begin a healthier new habit.

Today’s guest post includes three easy ways to counteract the frightening and unhealthy side effects that stem from sitting at your desk all day.  Sitting down and slumped over a screen has become an important lifestyle risk factor linked to cancer, heart disease and diabetes and it is estimated that around 9% of premature deaths have been linked to sitting all day.  That’s about five million people a year. Want to learn more about why you need to get up and move? Watch this TedEx original here.

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I asked Alex Guillien, the Head Strength & Conditioning Coach/Instructor at Dakota State University for his best exercises to help us get up and move throughout the day.  Alex aims to inspire and empower others to become the best versions of themselves, beginning with physical training.

Sitting has been dubbed the new smoking,” explains Alex. “I am grateful for the work I do as a Strength & Conditioning Coach because one of the uncommonly thought of benefits is I am on my feet most of the day. Some may see this as a negative but it allows me to have limited time sitting down; which you fill learn has dire consequences.”

Below are a few passages from the Science Daily article titled, Sitting for long periods increases risk of disease and early death, regardless of exercise.

“The amount of time a person sits during the day is associated with a higher risk of heart disease, diabetes, cancer, and death, regardless of regular exercise, according to a review study published today in the Annals of Internal Medicine.” 

More than one half of an average person’s day is spent being sedentary — sitting, watching television, or working at a computer”

“Our study finds that despite the health-enhancing benefits of physical activity, this alone may not be enough to reduce the risk for disease.” (science daily)

So are we all going to die!? Yes, we are. But it doesn’t have to be because of heart disease, diabetes, and cancer. Or at LEAST, we can reduce our risk of these things by limiting our sitting times.

Your New 2 Minute Healthy Habit

Get up every 30 minutes for 2-3 minutes. This will get the blood flowing to the vital organs and reduce those times when you may sit for 2-3 hours at at time. It will also improve creativity as motion will bring blood to the brain. You should be getting up to pee anyway. If not, you’re not drinking enough water.

dudley117Stretching out your Legs & Back

Undo that hunch. Do the Super Couch. stretch.  Click here for a quick 16 second how to video.

2. Wake up the Booty

Sitting too long will cause glute amnesia, aka your butt turns off (going numb). Sounds bad. It is. Nearly 80% of people will have low back pain in their life. It sucks. So get your glutes aka da booty functioning by squeezing them for a set of 30 seconds every time you get up out of your chair. You may look like the weirdo in the office but your butt and back will thank you.

3. Improve Your Posture

Bonus: Grab a EliteFTS Pro Resistance Band  so you can improve your posture by doing pull-aparts. Watch the video here for a band pull apart super series.  Work up to 100 total each day for improved posture, a stronger upper back, and enhanced shoulder health.

I (MJ) also like to add chair squats to the mix –

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“The sedentary life…is the real sin against the holy spirit.” 
 Friedrich Nietzsche

officeFor additional ways to improve your health and work out routine, visit Alex’s website at  gorillastrength.net.  My favorite videos include his variations on the push up.

Have you adopted any healthy work habits? If you have any tips/advice or additional ways to move through the work day, please share in the comments below.

 

 

 

We Have To Stop

  Growing in popularity, Instagram’s @We_have_to_stop  is dedicated to capturing people on their phones and devices while in public.  

A crowd-sourced account that documents the social isolation and bizarre relationships we have with our devices of delusion in a world of increasing chaos and confusion.

Photos of people around the world, taking selfies, posting updates, merging calls, drafting emails, filming injustices, snapping and filtering their every meal. 

My Friend Gary calls this the severe maladaptive behavior of Generation K – as in Kardashians.

I wonder what it will take to wake the world up again to true human interaction, face-to-face communication and  co-existence  with compassion.

The Art of Not Panicking, Keeping Your Composure and How to Re-Write the Rules of Life

John Glenn“When America raced to send the first men into space, they trained the astronauts in one skill more than in any other: the art of not panicking.

When people panic, they make mistakes. They override systems. They disregard procedures, ignore rules. They deviate from the plan. They become unresponsive and stop thinking clearly. At 150 miles above Earth in a spaceship smaller than a VW, this is death. Panic is suicide.”

A quote from Ryan Holiday’s fascinating book

The Obstacle Is the Way: The Timeless Art of Turning Trials into Triumph

ObstacleDuring his orbit around earth, American astronaut John Glenn’s heart rate never went above 100 beats per minute. Consider that for a moment, he was in a tiny space ship miles and miles above our planet and he never lost his cool.

Every Day Work Day Panic and Anxiety

Flash to the average work week. Think about how some of us react to what happens throughout our day. Even some of the smallest challenges become ridiculously big obstacles (in our minds).

  • Our hearts begin to race while mind-ruminates and body tenses as we frustratingly fret over how to respond to a mean-spirited and snarky email from a co-worker.
  • Our stomach churning as we hold our breath before an important sales pitch presentation.
  • We run for the bar before we work the room at yet another after-hour “networking” event. Our minds not in the game and just going through the motions.

We become stuck, paralyzed by obstacles of and not of our own making. The daily struggle lies in turning trials into triumphs and the awful into opportunity. Want to dive deeper? Read more about the secret to handling pressure like astronauts, Navy SEALs, and samurai here.

Pause, Breathe and Take a Moment to Compose Yourself

xanaxIf you have read this far, I would imagine that you are not rummaging through your bag for another .5 mg dose of Xanax, but looking for a healthier and more mindful way to deal with every day panic and anxiety.

Research shows meditation-style breathing can make you courageous,increase your attention span, and even boost happiness.

Take just five minutes each day to watch your breath go in and out. While you do so, try to remain patient. If you find your mind drifting, just slowly bring it back to focus. Meditation takes practice, but it’s one of the most powerful happiness interventions. Studies show that in the minutes right after meditating, we experience feelings of calm and contentment, as well as heightened awareness and empathy. And, research even shows that regular meditation can permanently rewire the brain to raise levels of happiness, lower stress, even improve immune function.

What matters most is not what these obstacles are but how we see them, how we react to them, and whether we keep our composure.

Ambition with Meaning

Lately I have been listening to many a friend and family member share their concern and desire to change they way they are living now, moving away from the driving demands of a 14 hour work day to a more purposeful, peaceful and calmer life. Yes ambition is necessary and can even be wonderful but ambition with meaning, well that shit is sacred.

Navigating your life with Poise, Grace and Power

Some of these more mindful millennials that I refer to have the resources to enjoy a ten day getaway to discover meditation and mindfulness on solitude retreats. A ten-day stint in a tree house in the jungles of Tulum, Mexico on Airbnb with water cleansing massages and sun basked mud masks.

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I have noticed a huge movement of those waking up earlier in life to realize, “not my rules, not my purpose.”  The intention: Re-write the rules, make more room for meaning in their lives. Make money, but with pleasure.

Truth be told, you don’t need to go away and remove yourself from your environment to make a change. You don’t need to quit your job right way either. What you can do, is change your perception to what is happening around you right now and focus on designing a life filled with daily habits that are more conducive to a meaningful life.

Ground Control

It all starts with controlling our perception. When something is happening to us we need to ask, How am I perceiving this? What meaning am I giving it? It is really a horrific experience or is it an opportunity for growth?

I have a big secret to share. A vulnerable moment for me. I  use to suffer from severe anxiety, panic disorder and fear. Movement, meditation and mindfulness have become my daily dose of medication.

Curious, how are you managing your panic, your anxiety? How are you adding more meaning to your life? How are you re-writing the rules?

Comfort Food, Mindful Kitchens and The Simple Art of Savoring Your Meals

RomansLeft to his own preferences, my husband will choose (actually prefer) to eat a full meal in front of the Jets game followed by a chilled bowl of chocolate ice cream. The absolutely crazy thing is, he seems so Buddha-like doing so, just delighted as he slurps his way through the soft melted mass of what I imagine for him is simply stomach-soothing flavor. Comfort food.

18105-Charming-Vintage-KitchenI, on the other hand, am completely opposite. The mere thought of reclining and eating has me choking on my guacamole and chips.  I don’t know how the Romans did it. For me, comfort and savoring begins with having time. It begins with slowing down, allowing enough time in my day for planning meals, discovering new recipes, unhurried shopping, cooking and eating.

Cooking with Jazz. The Little French Kitchen with the Vintage Red Radio

While in Paris visiting my daughter a few years ago, I noticed that she had developed the habit of turning on a simple vintage red radio of which played amazing jazz background music. What a way to set the stage for a meal that is meant to be truly mindful. The soft music that filled the tiny vintage kitchen was just perfect.

 

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A Thought About Mindless Stress Eating from this Vietnamese Buddhist.

“When a strong emotion arises within us like a storm, we are in great turmoil. We have no peace. Many of us try to pacify the storm by watching television or eating comfort foods. But the storm does not calm down after hours of watching. The storm does not go away after a bag of chips or a bowl of ice cream. We hate ourselves afterward for eating the chips and the ice cream. (personal note – I don’t think this happens to my husband, he seems to be absolutely satisfied).  We dread stepping on the scale the next day. We vow to never do it again. But time after time, we do. Why? Because our habit energy pushes us.”

Quote from Thich Nhat Hanh’s Savor: Mindful Eating, Mindful Life

The Simple Fundamentals of Health and Zen Habits in the Kitchen

Leo Babouta, creator of Zen Habits Radio and ZenHabits shares an eight-minute podcast on the simple fundamentals of health. His message in summary – If you want to stay healthy eat a plate full of vegetables with every meal and do something active and fun every day. I can really appreciate keeping life that simple.

zucchiniVegetables are the foundation of your diet and they should be the first thing you eat with every meal. Don’t like vegetables you say?  Here are 27 amazing things you can do with vegetables that are relatively easy, budget friendly and simple to prepare.

I am by no means a vegetarian, but I do recognize that vegetables have been proven by research to be the healthiest food we can add to our plate.

Plant-based Proteins

Vegetables aren’t typically known for being a great source of protein, but there are some sneaky ones out there that supply a stealth source of protein.

Something important to keep in mind (from Shape Magazine) “Plant proteins are ‘incomplete’ proteins, meaning they don’t contain all of the essential amino acids,” To make sure you get the different types of amino acids you need, make sure to combine these veggies with whole grains.

Peas – Each half-cup contains three and a half grams of protein.

Spinach – You’ll find three grams of protein in a half cup of spinach.

Baked Potato –  A medium-sized one contains three grams. Need some fun topping ideas? Make these spinach- and goat cheese-stuffed baked potatoes.

broccoliBroccoli – Is filled with fiber (2.6 grams per half cup)—and agreat source of protein, with two grams per serving.

Brussels Sprouts –  Nutritional superstars: Each half cup packs two grams of protein, along with 247 milligrams of potassium and 110 micrograms of vitamin K. Luckily for haters everywhere, we found these six new (and delicious) ways to eat Brussels sprouts.

How I Plan to Create a More Mindful Kitchen to Help Savor Meals

I’m going to give my kitchen a deep clean with natural cleaners like Mrs. Meyer’s Clean Day Multi-Surface Concentrated Cleaner, Basil, 32 Fluid Ounce (Pack of 2)

Then I will add candles, plants and a selection of teas and emergency stash of ginger lemon cookies for unexpected visitors. 

ginger-sandwich-ciikies-with-grapefruit-cream-fillingCarr’s English Tea Cookies, Ginger Lemon Creme, 7.05 oz box (Pack of 3)

While I personally make it a practice to gratefully pray before eating. I like this Buddhist sentiment about Saying Grace –

“Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend.” ~ Melody Beattie Buddhist Temple, Lhasa, Tibet

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I also read a great tip about  taking gratitude bites – a simple practice of saying “thank you” before each mouthful.

Other things I plan on incorporating into my mindful meals

Eating smaller portions from smaller plates – helping to manifest the mindfulness of simplicity – think: a lot less on my plate while discovering more spices and replacing honey as a sweetener in my coffee.

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