Success with a Strong Sense of Urgency

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It’s a sad thought, but true just the same.  The world has lied to us about what is really important in our lives. If you are working as hard as most and wondering what this is all about and if you have a dream bigger than your 9-9 day job, read on.

I am sharing some very practical and inspiring advice on how to break through your procrastination which will help you build the success you need to get where you want to be. Whether it’s a more meaningful existence,  10 lbs lighter, scaling your business growth or meeting the mate of your dreams. Whatever you want in life, you can have it faster if you create a stronger call-to-action.

Tragic Loss Forces You To Move

What you are going to do is simulate natural occurrences before they actually happen.  You see, when life throws you a fast and furious curve ball and disastrous things happen, a strong sense of urgency is created. Decisions have to be made and you must act, no matter what. You were let go from work, hit hard by the flu, heart-broken by your cheating ex., things change fast and in an instant, and so you must.

Fabricating a Sense of Urgency and Creating An Enormous Call to Action

Here are a few ways in which you will find success in recreating (that is on purpose) a “mock” sense of urgency, a manufactured moment when your priorities become paramount, which will help you break through to change and create the life you really want.

Once you stop wasting energy fabricating excuses, you can start spending energy creating victories.

armada-invencible-pintura--644x362Burn the Boats

Do something that makes it impossible for you to change your plans and go back to the situation you were in before. Break up with the bastard, donate those donuts to a food kitchen, tell your boss your leaving at 6 pm to get to the gym because your health matters.

c167b171-729a-feab-0b5e-5b246d9f7ba0_AMC_TWD_Gallery__Zombies_Upshot_1745gn_V1Create a Very Frightening Story

Go ahead, make a really frightening movie in your mind about what will happen in the future if you continue to smoke two packs a day, day-to-night drink every weekend or eat another slice of dollar pizza at your desk. What will fall to pieces? What will your bad habits drive you to if you don’t make this change?

photoStart all Over

Louis C.K. practices throwing out all of his best material each year,  challenging himself to create better stand up material. Reframe your ambitions with a beginner’s mind.

Ask Yourself Ambitious Questions

What would I do with that five thousand dollar raise I’m going to ask for? Where will I vacation after we hit the million customer mark? What would I create if I had better PhotoShop skills?

No Plan B with a Hard Deadline

You just don’t have one because retreat isn’t an option. Similar to burning the boats but with more deliberate intention. The pain of action is nothing compared to what if feels like to quit. Setting a painfully precise hard deadline holds you accountable and helps keep you from distraction and confusion about your goals.

Do you have any tips to add to this list? What have you tried to spark action in your life? If so, please share it. I would love to hear from you.

Insanely Useful Weight loss and Training Gear Investments

I’m not necessarily a gear girl because I absolutely believe it’s not the tools, it’s how you use them, however, on the other hand, I truly appreciate great quality when I find it. I wish I would have discovered a complete list of the best of everything when I decided to turn things around.

I have found the following weight-loss and training tools have stood the test of time, lasted way longer than I expected and helped me lose 25 pounds while getting stronger over the past year.

athleta Athleta Be Free Capris and the Relay Capris are both flattering with an awesome fit, even as I lost the weight. Perfect for warmer weather and summer months, even through 95 humid degrees in Florida summer heat.

Under ArmourUnder Armour Women’s Heatgear Capri Pants got me through the frigid temperatures last winter in New York, whether I was up at 5:30 am driving in my jeep to the gym or running to Soul Cycle in Union Square.

Extremely Mindful Eating – guarding Calories In & Out

I truly don’t believe I would have dropped the pounds if it wasn’t for tracking my calories. Now, I’m on my third Fitbit because I lost the first two “zip” models that you clip on your sports bra or pants, so I don’t recommend them at all. I have found that the wrist band stays on and when synced with the app is a truly mindful weight loss tool.

 Fitbit Flex Wireless Activity + Sleep Wristband, Black

When I first started wearing my LG Headphones around my neck I got some pretty strange looks, but they have become incredibly popular and since I’m the kind of geek that has practically strangled herself with her earbud wires wrapped around the Elliptical arm, well, these babies are both blue tooth and powerful.

LG Electronics Tone Pro HBS-750 Bluetooth Wireless Stereo Headset – Retail Packaging – Black

Supposedly drinking 2 to 3 liters of water a day will speed up your metabolism (read the NCBI study here), but regardless, staying hydrated is critical and also helps fill you up.  I dropped $24.00 on this Ello Glass water bottle at Whole Foods, and like everything else, I found it for much less on Amazon – under $10.00. It’s durable and dishwasher safe. Better for the planet, but also for your body.

 Ello Pure BPA-Free Glass Water Bottle with Lid, Coral Fizz, 20 oz.

Practicing Mindful Portion Control

I haven’t eaten off a regular size plate since I started enjoying nutrient-dense, high-fiber slow-carb meals. Small plates help keep portion sizes under control.

Boston International Ceramic Appetizer Plates, Nautical Flags, Set of 4

Speaking of fiber, I found Goya Beans, specifically black and small white beans added to every meal (just a few table spoons will do) are just what you need to keep the scale moving in the right direction.

Goya Premium Small White Beans 15.5 oz

It all started with changing the way I ate, which was absolutely mindless and mostly in front of my computer. The diet that changed my life, is The Four Hour Body by Tim Ferriss.

The 4 Hour Body: An Uncommon Guide to Rapid Fat Loss, Incredible Sex and Becoming Superhuman

He’s the grandfather of self-improvement and performance coaching. Yes Anthony Robbins and yes his book Ultimate Power helped frame my new empowered mindset.


Unlimited Power : The New Science Of Personal Achievement

As fun as they are, do not buy the headbands at Free People or Urban Outfitters. They unravel and slide off, even during Pilates and Yoga and they don’t absorb jack. Try Mava’s instead.


Set of 6/4/2 PCS Multipurpose 12 in 1 Headbands for Athletic and Casual Wear, Highly Comfortable Seamless Bandana, Balaclava, Scarf, Face Mask, Best Moisture Wicking Headband With UV Protection, Suits Both Men & Women, Mava Premium Quality Headwear (Set of 6)

While they became a thing about five years ago, I am still in awe at how comfortable, light weight and long lasting my Nike Free trainers really are.

Nike Free 5.0

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And as the weather turns cooler here in the northeast, I love my Uniqlo down vests and jackets for working out. They are inexpensive, long lasting and wind resistant.

Do you have any workout favorites? Anything to recommend? I’d love to learn what helps you perform.

Sensing Awe in the AWEdinary

sun riseIf you are paying attention you can find truth and inspiration anywhere and everywhere, in the most ordinary things and experiences in life.
To see a world in a grain of sand and heaven in a wild flower – Hold infinity in the palms of your hand and eternity in an hour. 
~ William Blake

Study – The Complete Poetry & Prose of William Blake

What passes for spectacular and awesome in today’s culture is mostly synthetic and artificial – most experiences fading like fireworks in a night sky.
Feeling Awesome
Awe is not a function of the brain. Awe is a feeling that comes from that mysterious place deep within the heart and soul. Awe isn’t a product of thought. Rather, awe arises from the gap between our thoughts. There, we connect with that which is beyond description and understanding – something that can only be felt – something that can be shared, but not explained. Read more awesome thoughts here
“Dwell on the beauty of life. Watch the stars, and see yourself running with them.” – Marcus Aurelius
Read his philosophy here

Meditations (Dover Thrift Editions)

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Profound truths are in the anthropological field notes of life.  The sweet honey fragrance of pink plumeria aromatizing along my pre-dawn morning walk.  The salty, slightly cooler fresh air blowing through my hair from the Gulf of Mexico. The nervous scurrying about of the hard shell blue crab across the inter coastal dock.
Life’s Field Notes
When searching for awe in the ordinary, I study life like an anthropologist. Ethnographers engage in participant observation in order to gain insight into cultural practices and phenomena. To facilitate this process, ethnographers must learn how to take useful and reliable notes regarding the details of life in their research contexts. My journals may include –
  1. Date, time, and place of observation
  2. Specific facts, numbers, details of what happens at the site
  3. Sensory impressions: sights, sounds, textures, smells, taste
  4. Personal responses to the fact of recording fieldnotes
  5. Specific words, phrases, summaries of conversations, and insider language
  6. Questions about people or behaviors at the site for future investigation
  7. Page numbers to help keep observations in order
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The Blue Crab as Spirit Animal
Time to come out of your shell and be yourself. Stop hiding. He is reminding you that not all paths lead directly to your personal goals. Sometimes a sideways approach is necessary. Shift your focus to what is all around you because your inner senses are trying to guide you through an easier way. Alternatively crab can be reminding you that community is vital for growth, however equally important is a time of introspective seclusion. Know when to withdraw and discern what is right for you.
Crab can also be letting you know that it is important to fuel your curiosity on all levels. Exploration of the world around you leads to discovering new horizons and a vibrant life.

Pattern Interrupt, Pushing Through and Improving Your Workouts

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Usually habits are really useful. When we are on “auto pilot”  our brains have become so efficient at doing something we can tune out our conscious minds, which can be helpful sometimes, like when brushing our teeth, but not when working out.

More about the upside of habits in this awesome book:The Power of Habit: Why We Do What We Do in Life and Business

The Problem with Mindless Patterns

Habits and patterns can also be a real problem. We can eat mindlessly and therefore overeat. We can tune out important people and not actively listen. We can exercise without paying attention and not get the most out of our workouts.

Russian Twists

I’m focusing on a bit of mid-course correction while making sure I don’t become weary from unconscious behavioral patterns during my morning exercise routine. The minute boredom sets in, I am reminded to “pattern interrupt”. It keeps things fresh – and improves results. So I do something different – I step up my stride, moving faster; add 20 more squats with calf stretches and try new exercises, like today – the Russian Twist (see illustration above) for toner abs.

Chi Walking and Core Movement

I’ve also been practicing engaging my lower abs throughout the day, especially when walking, jogging, running and sprinting. It has taken my routine to the next level.

When you correct your posture, you will be able to tighten your abdomen while you are walking. Leading your stride from your pelvis or what some call “Chi Walking” teaches us how to redirect the workload of propulsion to our core muscles around the pelvis and lower trunk area.

Pushing Through

When you are working out  every single day, it is easy to find yourself in a state of apathy about the mundane routine. Four things that help me push through –

Focusing on my super hero strength.  Yes, that’s me, in my mind, when working out. Lara Croft. Beautiful and brainy, with a fearless quest criss-crossing the globe, in an amazing attempt to save the world. 

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Break it down into small increments. 200 squats in a row my ass. I do 10 sets of 20 deep squats and jog in-between. Before I know it, I’ve completed 200 squats with a tighter tush.

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Feel your body and get to know the slow, soft burn. Get to know what small progress feels like in your muscles. Where there is energy, there is life and growth – Seneca. More philosophy and wisdom here: Letters from a Stoic (Penguin Classics)

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Don’t focus on the time. Cover the clock and speed up the pace, even if it is just a bit quicker.

What are your workout tips? 

Do you have tips to push through to the next level? Something awesome to help make workout routines more fun? I’d love to know what you recommend. Leave a comment below.

 

On the Go Movement, Growing Good Habits and Elon Musk

 The Emotion & Motion Connection 

I stay in youth-mode – powered with an ageless mind – armed with a liberated, open, playful, light-hearted and free-spirited attitude. In youth-mode, I am limitless.

Not exercising each day makes me feel lethargic and depressed. Over the past decade I have noticed that all forms of daily, disciplined movement – walking, biking, running, yoga, Pilates -helps to soften the rigid suit of armor I call my body. Tense from head to toe, my body takes in and holds all of my emotions – memorized in the tightening of each muscle. The connection between my emotions and motion is fascinating to me. Stretching releases the ache and tightness I feel in my neck as I release the “weight of the world” from my shoulders. Sit-ups strengthen my lower back so I feel strong and “supported” as I feel my “intuition” making better “gut reactions” from strengthening from my core. Squats help tone my legs and my knees and joints give me more balanced, confident  “legs to stand on”.

Habits are Everything

We are an accumulation of everything we do daily. To see change in our lives we must change the way we go about our day. I use to wake up worried, now I turn the channel in my mind  to gratitude – literally forcing my mind to think about what I truly appreciate in my life from the moment I open my eyes.

Eat More Salt to Curb Sugar Cravings and eating healthier on the go.

My next good habit will be switching my taste buds to healthier on-the-go eating  – especially for days like today – when I have been on a golf cart buggy to the dock, boat to the mainland, taxi to the airport, plane to the States, and finally train to my car. I will shop, plan and make snacks to bring along – fresh vegetables, salads and home made health to eat along the way.

Elon Musk -Tesla, SpaceX and the Quest for a Fantastic Future  by Ashlee Vance

I just started reading the incredibly fascinating life of Elon Musk. creator of the Tesla and now working on a way to have us living in outer space.

Where Mark Zuckerberg wants us sharing baby photos, Musk wants to save the human race from self-imposed or accidental annihilation. He’s wired like a scientist and suffers mental anguish at the sight of a factual error.

Love this thought from Musk – “It seems like one should make the world a better place, because the inverse makes no sense.”

Free spirit

  I stay in youth-mode. Liberated, open, independent, playful, light-hearted and free-spirited. I let my imagination run wild. The world is my playground.

With a child-like curiosity and deep love for learning, I believe progress starts with restlessness and discontent. I am okay with feeling uncomfortable.  

I am engaged in newness and experimentation. In youth-mode I am limitless.

A Beginner’s Mind, The Power of the Mindful Pause and Cultivating Self-Compassion

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As with everything I do, I try to keep a beginners mind.  Shoshin (初心) is a concept in Zen Buddhism meaning “beginner’s mind”. It refers to having an attitude of openness, eagerness, and lack of preconceptions when studying a subject, even when studying at an advanced level, just as a beginner in that subject would.

Although I’ve been challenging myself daily to improve my mental and physical health and wellness, each morning requires a daily reset – a reboot to remind myself of my hopes, dreams and aspirations.   If I don’t awake each day with this reminder to tread this path leading to a more deliberate and intentional life, than I backslide. It’s similar to training at the gym, I find that my mind must also be trained, daily.

The Power of the Purposeful Pause

Communication experts will tell you to be aware of the power of silence between conversations. When the other person finishes speaking, take a breath, relax and smile before saying anything. They know that “the pause” is a key part of improving communication and relationships.

I’ve been reading Tara Brach’s Radical Acceptance and I am going to share  her mindful technique of practicing the purposeful pause.  Now, while pausing when having a conversation with others is always an intelligent idea, pausing to listen to the conversations happening inside your own head is another. To bow to this experience happening within and around you, whatever it is, right now.

For example, if I’m worried about an argument I had with someone and thoughts of revenge fog my brain, I pause, accept that this is how I am feeling right now, I do not fight it and just accept it and let it go. It’s powerful. Actually recognizing the pain helps make way for a better decision, a better outcome.

Cultivating Self-Compassion

We can practice radical acceptance (note: Tara is not talking about building a victim narrative here), by pausing and then meeting whatever is happening inside of us with an unconditional friendliness and compassion. The way you might treat your best friend or brother or sister.

I practice remembering that I cannot be a fair weather friend to myself. I will not push away anger, jealousy, or pain. Instead I will treat myself with compassion and understanding and recognize the anguish of this moment. This will allow me to create a safe haven for my vulnerability and to be present to the healing that can happen in my mind.

Recommended Reading from Tara Brach
Radical Acceptance: Embracing Your Life With the Heart of a Buddha