By Tami Broderick
Up at 5:00 am … out the door at 5:30 am … a 1 hour commute … grab a cup of coffee … maybe a piece of fruit as you rush out the door … sound familiar? Many of us just don’t have the time, or even the desire to spend more than a couple of minutes in the kitchen before heading off to work. When it comes down to sleep or breakfast, sleep will usually win hands down.
We have all been told that breakfast is the most important meal of the day, and numerous research studies have proven this to be true. Eating breakfast jump-starts your metabolism, setting the tone for the entire day. For those of you grab and go individuals, this post is dedicated to you. My goal here is to get you a healthy, complete meal that can be made in less than 5 minutes.
Now, some people assume a smoothie and a protein shake are the same thing, but that is not really true. A smoothie is typically a combination of juice and fruit, and sometimes yogurt, which for some people will cause a too fast rise in blood sugar, followed by a subsequent blood sugar crash. The perfect protein shake, on the other hand, contains everything you would find on your plate, should you be cooking and eating actual food, i.e., a protein, carbohydrate and fat.Read More
The skillful blending of the three dimensions of your wealth – Financial, Personal and Social allows you to build a legacy of your values, influence, and money so you can truly make a difference in the world.
Take a moment to think about the five most significant events in your life and a few things immediately pop into your mind. For me, it was my wedding day and the births of our two daughters. People rarely site money or financial events in the top five, so when I talk about wealth and the planning related to it, I refer to three dimensions- financial, personal and social.
The financial dimension consists of your net worth, money and investments, income and expenses. If wealth consisted only of the financial dimension, then wealth planning would simply be a series of business decisions to review and adjust periodically. I find that 99% of financial plans people bring to me for a second opinion stop right there. And that creates a problem.Read More
Over come fear by running directly to the battle line. Persevering through fear and pain produces the most valuable growth we will ever experience.
By Chris Freytag
As a fitness trainer, I am accustomed to providing information on nutrition, exercise and motivation, yet sometimes I am asked what I personally do on a daily basis for my health. People want to know what I do when the munchies strike or when I want a cocktail. So here’s the inside scoop on my health decisions, or what I call my trainer tricks to stay fit.
I start strong with a nutritious breakfast. I load up on nutrients early in the day by making my favorite green smoothie. With frozen banana, pineapple, almond milk, coconut extract, kale and spinach, I stuff all of the ingredients in the blender. This smoothie has vitamins A and C, calcium, fiber, folic acid, magnesium and other nutrients.
I never go more than two days in a row without exercise, even when you travel. Since I travel so much, I usually teach about five hours of fitness classes per week including kickboxing, strength training, spinning or yoga. I also love walking, jogging leading boot camps and biking outside. I believe in varied workouts and follow a two-day rule. I never go more than two days in a row without exercise. I will run stairs in a building and I always look for ways to get more movement into days.Read More
By Greg Hammond
One of the most commonly overlooked parts of a sound financial picture is life insurance. An unexpected or premature death could be financially devastating to your spouse and family. However, not everyone needs life insurance and it is possible to be over-insured and pay unnecessary life insurance premiums.
Many people put off dealing with life insurance because it requires them to face their mortality. Just like drafting a will or estate planning, it’s important to realize you will not live forever. You may not want to talk about your death or think of what could happen to your family if you were no longer there for them, but it’s an issue that deserves your focus. Otherwise, an unexpected event or illness could potentially leave your spouse, significant other, or family in a very difficult financial situation.
One of the risks you face each day is your mortality. Life insurance is a way to shift the risk of your premature death and the financial consequences to an insurance company. Depending on your circumstances and financial situation, you may or may not have a risk to be insured against.
You can stop searching everywhere for that wise guru that will lead you to “True Wealth.” Take a moment to look within. You’ll be amazed at the genius you’ll discover.
Help Me Help You By Chris Freytag
Accountability is one of the most helpful ways to reach a goal. Most executives and managers are well-trained in holding others and themselves accountable on the job, but when it comes to their own health, they sometimes fall short of plan.
An article in The Wall Street Journal, titled “The Power of a Gentle Nudge,” validated what I have believed to be true for years. The article states: “A growing body of research shows that small amounts of social support, ranging from friends who encourage each other via e-mail to occasional meetings with a fitness counselor, can produce large and lasting gains against one of America’s biggest health problems—physical inactivity.”
Bottom line of the article: “When you knew you were going to have to report back on what you had done, it motivated you.” A little prodding and gentle nudging can provoke action and improve compliance to healthier lifestyle habits.Read More
Legacy Planning – Procrastination by Greg Hammond
It is one thing to feel that freedom, however, and another to take action. Though convinced they should take their plan to the next level, create a legacy, and make an impact by possibly engaging in philanthropy, people procrastinate for a host of reasons. And they aren’t necessarily conscious that they are doing so.
The biggest reason to procrastinate is our sense of mortality. As noble as a cause may be, the thought of leaving your money leads to the thought of dying. It can seem like planning for one’s own demise – not the most comfortable of feelings. Rather than face that truth, people tend to find a whole lot of other things they can do.
And frankly, people procrastinate out of a fear they will discover that their pile of money just isn’t big enough after all. They lack a clear understanding of their own finances or don’t access the professional guidance that would help them gain it. Will there be enough money to live on for the rest of their lives? Will there be anything left for the kids? Will they have the resources to face an emergency or an illness? They just don’t know. As a result, they’re reluctant to take a closer look. So they put their heads in the sand in a misbegotten effort to avoid the threats that very well might not be there at all.Read More
If you have been following this series, you have filled at least three pages in your Design a Life of World Impact notebook. To recap, you have done the following:
The final step toward designing a life of world impact is the one that will keep you on track. It will prevent you from being distracted by temptations, and increase the laser-like focus you need to fulfill your goals.
It takes courage and belief to say no to opportunities that are presented to you – especially those that promise quick money or shortcuts to success. It is important that you run as far away as you can, as quickly as you can, from anything that will distract you from continuing to pursue your passions and your BHAGs.Read More
By Chris Freytag
A recent study conducted by Life Time Fitness asked: What would you give up to lose 10 pounds? More than 2,300 people, predominately female, responded and the results were staggering. Sixty four percent of respondents would not turn off their cell phone for even one day and 70 percent would be unwilling to give up use of the internet. In order to lose the weight, 30 percent of respondents said they would give up sex for one month and 10 percent would do so for a year or more.
Other findings showed that 65 percent of those polled would run one mile every day if weight loss was guaranteed. Almost half would forego caffeine, and 37 percent would skip one meal a day. More than 30 percent of respondents would pay $500 to be 10 pounds lighter and another 10 percent would postpone their wedding or another special event.
No doubt that people are desperate to lose weight. Instead of giving up sex or your cellphone, follow these eight tips to lose the weight once and for all …Read More