It’s easy and rewarding.
Someone holds the door for you, “Thank you”
A significant other cleans up or cooks, “Thank you”
Your mom or dad call, “Thank you”
Two words that will bring a smile to your face and have good feels all over your body! If someone thanks you, tell them “You’re Welcome”. Try to avoid the self-defeating statements like “It was nothing” or “No big deal”
Embrace gratitude and see where it takes you.
Make it the best day!
-K
In business or personal relationships there are many opportunities for touch points. They can range from personal (stopping in and saying hello) to impersonal (sending an email).
As we move through our life we consider the best way to reach out to others. They can hit any point of the personal or not so personal meter. Always remember there is more than one option and the touch point you use will be determined by your desired outcome.
Email has its time and place as does the stop in. However, we all know that there is a time trade-off with each of these modalities.
The next time you need to make a touch point with a client or personal relationship consider your desired result. Do you wan to be another email in the flurry of hundreds and be easily forgettable? Or would you rather make an impact and be the client or friend that goes the extra mile?
All touch points have their time and place. Be mindful of when and how you select yours. Craft it to your situation and the desired reaction and outcome you would like to achieve.
Make it the best day!
-K
What makes you happy and gives you the feeling of being at ease?
Today for me it was on the spin bike with the right music. I was flooded with feelings that made my Monday morning more enjoyable than I could have thought. At minute two my thoughts gravitated towards the following.
Your happy place and space can be anywhere doing anything. Try to find it more than once a week. You will feel recharged and do things you didn’t think possible.
Make it the best day!
-K
Wake up! Dance! It’s Saturday!
Celebrate the week that you had and wonderful weekend that lies ahead.
Live in the moment and celebrate what the day holds for you!
Be present with your family and friends while you live in gratitude!
Make it the best day!
-K
There is a comfort in going to gym and doing the same routine. Same weights, same reps, same amount of time on the treadmill, same gains or lack there of.
Your body needs challenges and adjustments to your routine. This can be achieved in many ways from lifting heavier, increasing reps, adjusting the sets. One method of training that most people overlook is speed.
As we get older our speed slows down. We are less active in sports and we choose more leisure activities (drinking beer, sitting down…you get the idea). A key component of training is keeping those fast twitch muscle fibers active. Even if you only lift for speed once a week you will see the benefits.
Lifting with speed is easy and it’s hard. Easy because the weight is about 50% what you would consider “heavy”. It is hard because you have to control the weight while moving faster.
I would recommend starting these speed sessions on machines. They are easier to control and you can limit your chance of injury if you lose control or move too fast.
Take your weight you can normally lift for 6-8 reps and knock off about 55% of that. Then do 4 sets of 10 at fast but controlled pace. The weight should be moving less than one second in each direction. Remember it’s about speed!! Take a minute break and do it again. After you have completed 4 sets of once exercise move to the next.
Don’t overdo it off the bat. Try this with a push movement, a pull movement and an air squat (you can load the squat with dumbbells if you would like)
Remember, our bodies like change. Let’s feed the body new movements and feel great doing it!
Make it the best day!
-K
Going through this week, month or year are we treading water or are we making progress?
If we are treading water, why are we doing so?
There are a multitude of reasons why we tread water in regards to work or personal life. Dig deep to find the ultimate reason this is happening.
How can we turn treading water into a full on swim in the direction of success?
Does it involve waking up earlier to accomplish more tasks? Turning off the TV to read or exercise? Or is it changing your mindset to focus on your ultimate desires?
If you feel like you are currently just treading water, look for an answer. Be honest with yourself about the things you feel and do. What activity is just turning the wheel everyday?
Write it down. Pledge to change it. Be the change you want to see in the world.
Make it the best day!
-K
It’s been a long day. Sitting at your desk, in your car or on the plane.
Let’s inject a bit of energy into the current situation.
Ready?!
Ok, stop reading this and do one of the following.
Walk around the block
Dance
Sing out loud (Bonus points if you do it in public)
Stand up and shake all the good feelings around
Move the body!!
This is your afternoon shake up. Complete with energy re-boot and no caffeine crash!
Make it the best day!
-K
Let’s think outside the summer cube for this one.
Watermelon ice cubes! They are a delicious addition to any summer drink. Adding flavor and yummy treat after your drink is gone!
I hope you don’t get lost in the directions 🙂
Instructions:
Make it the best day!
-K
Well, I am going to expose it all right here. The best exercise to do in a time crunch is…..
ANYTHING!!
What do you like to do? Run, walk, lift weights, play games, basketball?
The truth is anything you do is better than sitting on the couch. You need to move and get the blood flowing. If you have 20 minutes of free time, go for a walk. If have a bit of free time and gym membership get in and get that heart rate elevated.
Your best option is to get the heart rate elevated for 20 to 30 minutes. However, if a walk is the only thing you have time or space for try to make it 30 consecutive minutes. Alternatively you can also do two 15 minute session to equal the recommended 30 minutes.
You might be thinking. Well how am I supposed to set aside 20 minutes Kevin?! I have a job, kids, traffic, laundry and more things to do I can’t list them all.
Well first off, take control of your time. It’s the most important thing you have.
After dinner or before dinner set aside 20 minutes to walk around the block. Forget checking Facebook, Twitter or Instagram for the 35th time today. That can wait, trust me.
How about waking up 20 minutes earlier to get your day off to a better start? Walk with your coffee or tea!
Use your time to get out and move. Get off the couch and find the path to a healthy you!
It’s closer than you think.
Make it the best day!
-K
What motivates you?
What do you listen to or read that makes you think, “I am going to CRUSH it today!”
Do you know? If you don’t, find a few things that give you inspiration during a rough day or morning. It can be a book, poster, a friend with encouraging words. Be creative!! How about a picture of you as a kid being a total rockstar?
Find your inspiration. Scream it, hold it, read it, re-read it, embrace it.
To pull one of the best quotes from the movie “The Other Guys”
Make it the best day!
-K