Quote of the Day on Being Flexible

Flexibility quote of the day picture


Stay committed to your decisions, but stay flexible in your approach

Quote of the day – Courage To Discover

Inspirational quote on courage image



Man cannot discover new oceans unless he has the courage to lose sight of the shore. ~ Andre Gide



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How To Find Happiness Within Yourself…In All The Wrong Places

How To Find Happiness Within Yourself

It can sometimes seem like a lifelong journey to learn how to find happiness within yourself. . . But that is not actually the case. . . . if you know where to look….KEEP READING

 Did you know that your problems actually hold the key to what will truly make you happy?

 How To Find Happiness Within Yourself

So all those desires originated from something that didn’t feel so fab.  And desire is what fuels our expansion.

Which means it’s actually a good thing when we run across something we don’t like.  It means life is about to get even better!

That is, as long as we don’t stay stuck (i.e. focused) on the crappy problems.  Since we get what we focus on, if I’m all panties-in-a-twist about what’s gone wrong, then guaranteed I’m creating more things going wrong.

But when I can appreciate the role this “contrast” has played, knowing that it’s leading to even better things (as long as I don’t overly dwell on the ‘problem’), then life can’t helpbut get better.

So that’s actually two reasons to make friends with what doesn’t seem very nice in life(losing a job, getting dumped, going broke, getting sick, etc.):

  1. The first reason is that it’s what leads to things getting even better than they were before,

and the second reason is that if we don’t make some sort of peace with it, then we get stuck in it!

read more


We NEED to know what we DON’T want in order for what we DO want to become more clear.

Being content is worse than having problems when it comes to your personal growth.

Take the time to asses and welcome your next problem and you might discover you knew how to find happiness within yourself all along.

What are some “problems” that you can look back on and be grateful that you had them?

Remember to Click LIKE below to share this post with your friends of Facebook.

You CAN find happiness at the bottom of a bottle! ACTUAL PROOF!

best mood enhancing beverages
best mood enhancing beverages

I was told that you cannot “drink” you sorrows away.

I heard it was a bad idea to look for comfort at the bottom of a bottle.

Turns out I was, in fact, looking for love in all the RIGHT places . . . . so to speak.

Where can I find such elixers you ask?

Good question!

Whether you are looking for something to pick you up first thing in the morning or recharge your midday work batteries, Men’s Health UK has got you covered


Best Daily Mood Boosting Drinks


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8am: Early mood riser

Cranberry smoothie

“Low glucose slows brain function,” says nutritionist Angela Walker. Cranberries are packed with glucose and contain manganese to stabilise blood sugar. Blend a cranberry juice with yoghurt and pumpkin seeds.
Cost Ingredients approx £2.50

10am: Mid-morning energiser

Beetroot juice

Commuting might take the edge off your cheer. Move to the beet to revive it. “Nitrate in beetroot widens blood vessels, boosting oxygen uptake and giving you more energy,” says Walker.
Cost Beet It, £1.65 for 250ml

1pm: Lunchtime booster


“Poor food digestion allows toxins to reach your brain, affecting mood,” says Walker. The probiotics in supergreens counter these toxins. Mix them with tomato juice – which is rich in folic acid and aids mental wellbeing for a double boost.
Cost ProGreens, £22 for 15 sachets

3pm: Afternoon kickstart

Energy powder

The mid-afternoon energy slump can dampen your outlook. So quaff a sachet of Nature’s Plus Potent-C mixed with water. It contains B vitamins and the chemical CoQ10 – both of which bolster energy levels. Add an iron-rich snack like dried apricots to aid absorption.
Cost Potent-C, 65p per sachet

7pm: Mental massage

Coconut water

Post-gym dehydration can wreak havoc on your mental state, undoing the effects of your Potent-C pick up. “Coconut water hydrates you fast because its electrolyte balance is similar to body fluid, so is highly absorbable,” says Walker. Down a cup now for an evening of high spirits.
Cost Vita Coco, £4.18 fro 1 ltr

11pm: Happy night cap

Blackcurrant cordial

“Blackcurrants are rich in zinc, which boosts dopamine levels and regulate your mood,” says Hill. They also contain sleep-inducing magnesium. Drink it hot: research has found warm drinks improve outlook by 11%.
Cost Cordial, £4.30 for 50cl



Have I missed any???

What are some of you favorite mood boosting drinks that ACTUALLY WORK?

Leave your favorites in the comments.



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You're NOT Just Having A Bad Day: Warning signs that you may be depressed

You keep telling yourself that you are just in a slump…
Signs for women that they are depressedBut those slumps seem to be lasting longer and coming on more frequently.

Do you just continue and  tell yourself all is well?

Do you think you will eventually just bounce back on your own?

Or is something greater going on that should warrant a more in depth look inside of you?

Many people can go through mild depression without ever even knowing about it.  But this is something I hope you will not take to lightly.

I hope you do not have any of these symptoms as described by HELP GUIDE.  In a perfect world this would just be another short “down period” and you will be back to normal in no time.

But only you can make this very distinction!

Please take the time to really think about these symptoms and causes and consider seeking out another (possibly professional) opinion.

Warning Signs Of Depression

[quote style=”boxed”]Are you depressed?[/quote]

[quote style=”boxed”]If you identify with several of the following signs and symptoms, and they just won’t go away, you may be suffering from clinical depression.

  • you can’t sleep or you sleep too much
  • you can’t concentrate or find that previously easy tasks are now difficult
  • you feel hopeless and helpless
  • you can’t control your negative thoughts, no matter how much you try
  • you have lost your appetite or you can’t stop eating
  • you are much more irritable, short-tempered, or aggressive than usual
  • you’re consuming more alcohol than normal or engaging in other reckless behavior
  • you have thoughts that life is not worth living (Seek help immediately if this is the case)

Signs and symptoms of depression

Depression varies from person to person, but there are some common signs and symptoms. It’s important to remember that these symptoms can be part of life’s normal lows. But the more symptoms you have, the stronger they are, and the longer they’ve lasted—the more likely it is that you’re dealing with depression. When these symptoms are overwhelming and disabling, that’s when it’s time to seek help.

Common signs and symptoms of depression

  • Feelings of helplessness and hopelessness. A bleak outlook—nothing will ever get better and there’s nothing you can do to improve your situation.
  • Loss of interest in daily activities. No interest in former hobbies, pastimes, social activities, or sex. You’ve lost your ability to feel joy and pleasure.
  • Appetite or weight changes. Significant weight loss or weight gain—a change of more than 5% of body weight in a month.
  • Sleep changes. Either insomnia, especially waking in the early hours of the morning, or oversleeping (also known as hypersomnia).
  • Anger or irritability. Feeling agitated, restless, or even violent. Your tolerance level is low, your temper short, and everything and everyone gets on your nerves.
  • Loss of energy. Feeling fatigued, sluggish, and physically drained. Your whole body may feel heavy, and even small tasks are exhausting or take longer to complete.
  • Self-loathing. Strong feelings of worthlessness or guilt. You harshly criticize yourself for perceived faults and mistakes.
  • Reckless behavior. You engage in escapist behavior such as substance abuse, compulsive gambling, reckless driving, or dangerous sports.
  • Concentration problems. Trouble focusing, making decisions, or remembering things.
  • Unexplained aches and pains. An increase in physical complaints such as headaches, back pain, aching muscles, and stomach pain.[/quote]


If you feel like you fall into ANY of these categories or you have maybe even the slightest doubt – You NEED to watch this video to start your process of recovering from what could be depression.


The 3 Simple Truths About Depression

[jwplayer file=’http://www.youtube.com/watch?v=oJsXEFY17Mc&feature=youtube_gdata_player’]

Whatever it is you may be going through, please understand that you do not have to go through it alone.

If you think you have no one… YOU HAVE ME!

If at anytime you just want to talk you can contact me at anytime through the form below.

I answer all of my emails and all comments personally.  Just specify you would like to chat privately and I will PERSONALLY CONTACT YOU!

[box type=”tick” size=”large” style=”rounded”]MY PROMISE:You will never have to go through anything alone again.[/box]

Recommended reading

Walk in the Park Helps Cure Depression
A research conducted in USA and Canada concludes that people suffering from depression should take regular walks in the park. It makes them feel better and works wonders in curing depression. “Our study showed that participants with clinical depression …

The healing power of music
Clinical studies now show that music can be used as a therapy in treating depression, schizophrenia, autism, dementia, and as well, substance abuse. Creating or listening to music can alleviate some negative symptoms of mental illness and ease pain.

Depression Symptoms Checklist For Those Who Suspect They Have …
While taking anti depressants like Zoloft may suppress the symptoms of depression (while creating all kinds of side effects like weight gain, anxiety, loss of sleep, etc.), it does not heal the cause of depression. After all, you’re …

Fast Solutions Of Depression Recovery | what is crm
If you can recognize the symptoms of depression and admit to yourself that you.

Quote of the Day – Strength

motivational quotes by Oprah Winfrey on strength



[quote]Where there is no struggle,  there is no strength” ~ Oprah Winfrey[/quote]


Much like going to the gym.

You understand that a certain amount of struggle is necessary if you want to see growth.

This can be applied to anything in your life.

If you want a better job you may have to struggle through more schooling.

If you want a baby you will DEFINITELY have to struggle through childbirth!

If you want to start your own business you will have many many struggles along to way that just go with doing something BOLD

If you want to climb MT. Everest….. well your just freakin nuts!

Anything you can get easily … may not be worth getting!

How To Be Unstopable: Hard Knocks Guide To Overcoming Failure

Wouldn’t it be nice if you never failed at ANYHING?

What if it seemed like you had “The Midas Touch”  ALL THE TIME?how to be unstoppable and overcome failures

You ever known someone that seemed like everything they touched turned to gold?

Did you stop and ask yourself  “How are they doing this?”

What it is that these people posses that seems to keep them on top while the rest of the world is on a constant down-slide?

There really are not that much different from you.

The only difference is they learned how to become the master at overcoming all failures.

Once you learn how to achieve this with a few simple steps, you will find that these so called “failures” seem to happen less and less.

You will start to discover that what you used to refer to as a major setback now becomes the stepping stone to your new found success.

You can start to easily turn your disappointments into life changing pivotal moments that you look back on and praise the moment they happened to you just like Jennifer Gresham.

How To Be Unstoppable and Overcome Failure

[quote]So here’s everything I’ve learned, from my own experiences and others, about overcoming the emotional toll of defeat, and more importantly, how to keep on living well in spite of it.

1. Take time for reflection

Once the sting of a traumatic event begins to lessen, it’s a great time to take stock of your motivations.  After our second loss, when I wasn’t sure if I could continue with the intensity and madness that comes with fertility treatment, we asked ourselves why we wanted another child.

Was it because we worried our daughter would be damaged in some way without a sibling?  Were we trying to please our families?  Or was it simply that we thought another child would fill our lives with more joy?

The answer is important but it wasn’t obvious.  We spent a lot of time talking and imagining how our lives would change whether we had another child or didn’t.

How this applies to you: Sometimes our disappointment is driven by a fear of change that isn’t real.  We wrap our self-worth around awards and promotions that aren’t meaningful (or if they are, it makes that self reflection even more valuable).  Whether it’s therapy or just discussing things with a friend, get clear on why you wanted what you did.  You might find that your disappointment is an opportunity to change course towards a more positive direction.

2. Don’t give up too soon

Once you know why you’re fighting for a dream, it’s a lot easier to keep going.    I don’t care to admit how many times I confided to friends, ”this is our last try,”  and then changed my mind after finding it impossible to put our daughter’s crib up on Craigslist.

Brooke Shields attempted in vitro fertilization seven times before she finally had her baby Rowan.  John Grisham’s story A Time to Kill was rejected 28 times before it found a publisher.

How this applies to you: There’s no magic number of times you try something before it either works or you concede to quit with honor.  There are no guarantees your persistence will pay.  You just have to be able to look at yourself in the mirror and believe, “I gave it everything I had.”

3.  Find a way to laugh

Most people won’t do this.  They’ll blow it off as silly, but it’s really powerful.  Laughter releases “feel good” chemicals such as serotonin into the body, relieving tension and providing a momentary escape from the emotions that plague you.

It’s also a heck of a lot more fun than crying.

When I am feeling really depressed by my inability to conceive, I watch these hilariously poignant videos called “Birds and Bees Can’t Always Make Babies.”  (Warning: there are a ton of inside jokes in those videos. It’s not my fault if you don’t find them funny too, but hey, good for you.  That means you’re not infertile.)

How this applies to you: I’m convinced you can find a funny video on almost any topic on You Tube.  If that doesn’t work, nothing cures the job blues better than your favorite comedy, a bowl of ice cream, and a great big belly laugh.  Just do it.

4. Don’t dwell in your disasters

Infertility treatment can be all consuming.  You can’t use exercise or travel as a distraction.  You look like a junkie from all the blood draws, injections, and acupuncture sticks.  And then you have to make up excuses as to why you  have a doctor’s appointment every other day for weeks.  For a whole year, many of my co-workers thought I was battling cancer.

After all that, I have to tell you, a negative result (or worse, a loss) was devastating.  And each successive failure was worse than the last.

Some days, it is hard to get up in the morning and care about much of anything outside my uterus.

Then I remind myself that I won the lottery once.  Who am I to complain I can’t win a second time?

How this applies to you: During times like these, gratitude only comes with practice.   Focus on what’s going right in your life; make a list of all the “lucky breaks” you’re probably taking for granted.  Then allow yourself to enjoy them.  You don’t have to pay homage to what could have been by being miserable.  Pay your respects by acknowledging that what you have is enough.

5. Grieve

A dream has died.

One of the big myths about grief is that it’s something you just “get over.”   In fact, though you never stop grieving, you do learn to live with it.  The problem is, you can’t get there logically.  You have to follow the soggy breadcrumbs of your emotions and hope they take you home.


Try just taking one step at a time.  When you want to get over a failure see if you can pick just one step that may apply the most to you at the time and begin to take immediate action.

It IS this easy!

[box type=”tick” size=”large” style=”rounded”]Share how your failures have become your biggest success story in the comments below.  Best COMEBACK story will get a free copy of my book “The Power Of Habit – Charles Duhigg Essentials”[/box]

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Quote of the day – Beyond Possibilities

inspirational quote on possibilites

“The only way of finding the limits of the possible is by going beyond them into the impossible”



Annoying People SUCK! How to deal with them without looking like a Jerk

They’re everywhere!

how to handle annoying people at work

They  are next to you in the grocery store isle on their cell phones having a


very personal conversation that you get to be a part of. . .

They are up at 3 AM having bass guitar practice. . .

They are telling obnoxiously sexist jokes at the table next to you while at dinner with your spouse. . .

They are telling you a 30 minute story about how muffins, the family cat, likes to play with yarn when all you want to do is sleep during your 6 hour flight. . .

You know who I’m talking about.

And if you don’t, chances are you are one of them.

We’re talking about annoying people!!!

You know, the ones that just grind your gears!

The ones that have the ability to change your whole whole day just with their presence!

It is these people to cause you to lose your cool and say things like “you know, I’m normally not even like this” or things like “I don’t know what happened I just lost it back there.   Something about that person just gets on my nerves!”

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Well before you resort to your instinctual street tactics to handle these people,  you should keep this list handy of how Dustin Wax

How To Handle Annoying People and Keep Your Sanity

1. Listen.

A lot of conflicts are based in misunderstandings, so always make sure you’re getting everything, It can be easy enough to tune someone out when they annoy you; the trick is to use careful questioning to focus the other person on the topic at hand so they give you what you need and avoid straying too far. Poor listening leads to misunderstandings that need clarification – which means more time spent with someone you’d really rather not be around.

2. Repeat everything.

Besides the tendency to tune out people you’d rather avoid, our feelings about another person can color our perception of what they’re saying. To avoid this, repeat back any instructions, questions, or other problems they pose to you to make sure you absolutely understand what they’re saying. Give them a chance to correct you before you go off half-cocked, sure you know what “that kind of person” wants.

3. Keep your cool.

It’s tempting to want to argue with people who rub you the wrong way, or to lose it and start pointing out their faults. Don’t do that! Unless they’re wrong about something that directly and materially affects you, don’t bother – starting a debate or, worse, an argument will only prolong your agony – and neither of you is likely to change your mind. Save the debates for when you’re with friends whose opinions matter to you.

4. Be clear about boundaries.

You don’t have to be friends with everyone. Which means you don’t have to do favors for everyone who asks. If someone’s encroaching on your time, simply tell them, “I’m sure this is important to you but it simply isn’t a priority for me right now. I really need to work on x and not y.” Again, there’s no need to be mean, just redirect the conversations whenever conversation drifts into areas that aren’t relevant and where you know you’ll be annoyed.

5. Fight fire with ice.

The worst thing you can do with an angry or irrational person is engage him or her. In the heat of aggression, any word or action interpreted as aggressive in response will only trigger more aggression – and most of the item, if someone is upset and railing about it, every word and action will be read as aggression. As hard as it might seem to do, the best thing is to sit quietly and let them spend themselves ranting and raving, and then ask if they’d like to schedule a time to discuss the matter more calmly and return to whatever you were doing. If this sets off another round of yelling, simply wait it out and repeat. It sucks, but the bottom line is you have nothing to gain by engaging with an irate person in the heat of the moment. And while it may seem that you’re giving up control of the situation – after all, you’re sitting there passively taking it all in, even abuse – most people feel ashamed and contrite after an outburst, especially one in which their target clearly was not responding to or inciting them, which puts you back in charge when there’s actually something you can do about the situation.

6. Close the door.

While you may have to interact with people you don’t care for in any number of situations, remember that your time is your own and don’t let other people, especially ones you’d rather not interact with, take control of your time. Communication outside of the narrow band needed to fulfill both of your objectives should be minimized – which often means forcefully limiting such talk. Make it clear when you are unavailable, and make yourself unavailable as often as possible. If you have the power, require that your partner make an appointment, and gently reject any effort to discuss your work or projects outside of that scheduled time. People – even annoying people – tend to respect the time of people who make a clear showing that they take their own time very seriously.

7. You’re valuable.

Remember it. If you’ve found yourself in a position where you are obligated for some reason to spend time with someone you dislike, remember that most likely, they are in the same position – and it’s you they dislike. But you wouldn’t be in that situation if you didn’t provide something of value – whether that’s a work skill or talent, specialized knowledge, even things as abstract as emotional support or solidarity. You have a mission, so to speak, and everything that distracts you from that mission reduces your value.


Now I am not saying this is going to be easy.  This is just your “cheat sheet”!

Something you can refer to next time your at the movies and the guy behind you decides that taking that phone call to ask who won on “The Biggest Loser” just could not wait.

If you are looking for more long term study of self control and controlling your emotions with people who annoy you at work, school, home or anywhere else you seem to cross paths, you may want to read the book “Emotional Freedom” By Judith Orloff

In it, Orloff discusses the entire mentality behind our reactions and how to better control them… even when you feel like the only possible solution to your annoyance is a well timed kidney punch.

Here are a few tips from the book:


Tip #1. Focus on a specific issue—don’t escalate or mount a personal attack.
For instance, “I feel frustrated when you promise to do something but there is no follow-through.” No resorting to threats or insults. In an even, non-blaming tone, lead with how the behavior makes you feel rather than how you think the other person is wrong.

Tip #2. Listen non-defensively without reacting or interrupting.
It’s a sign of respect to hear a person’s point of view, even if you disagree. Avoid an aggressive tone or body language. Try not to squirm with discomfort or to judge.

Tip #3. Intuit the feelings behind the words.
When you can appreciate someone’s motivation, it’s easier to be patient. Try to sense if this person is frightened, insecure, up against a negative part of themselves they’ve never confronted. If so, realize this can be painful. See what change they’re open to.

Tip #4. Respond with clarity and compassion.
This attitude takes others off the defensive so they’re more comfortable admitting their part in causing frustration. Describe everything in terms of remedies to a specific task, rather then generalizing. State your needs. For instance, “I’d really appreciate you not shouting at me even if I disappoint you.” If the person is willing to try, show how pleased you are. Validate their efforts: “Thanks for not yelling at me. I really value your understanding.” See if the behavior improves. If not, you may have to minimize contact and/or expectations.



What are some of your best ways for bringing yourself down before you “lose it”?

Share your stories in the comments below!

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Quote of the Day – Taking Action

Inspirational quote about taking action picture



Knowing is not enough; we must apply.  Willing is not enough; we must do. ~ Johann Wolfgang Von Goethe


We all have great ideas and a vast array of knowledge on numerous subjects.

We are constantly absorbing information from the TV, Facebook, YouTube, our favorite books, magazines, friends and anything else we can take in.

We hear great ideas about how to be healthier, wealthier and happier every single day.

We even awknowledge how much we believe how beneficial it would be to our lives if we applied what we have just learned.

It is time to start taking action!  Make it a habit to apply one thing new you learn every single day.

These little steps are all it takes to start making life changing improvements in your life.

[box type=”info” size=”large” style=”rounded”]You do not have to be the best. You just have to be better than you were yesterday![/box]


[jwplayer file=’http://www.youtube.com/watch?v=BF3S6ZbTB9Y&feature=youtube_gdata_player’]

Quote of the Day – Gratitude



“The purpose of the dance is to enjoy each step along the way” ~ Wayne Dyer


motivational quotes on gratitude picture





Quote of the Day – Freedom

inspirational quotes on freedom image


“So often times it happens that we live our lives in chains and we never even know we have the key”


What is holding you back?

What does your heart truly yearn for that you have been believing you cannot have?

The world is filled with endless possibilities.  REACH FOR THEM!

If you are not living out your wildest dreams ask yourself “WHY NOT?”

Are you any closer to your dreams today then you were at this time last year?

Are there any small baby steps you could start taking today to get the ball rolling?

Once you get started you may realize that it is, in fact… POSSIBLE!


Quote of the Day – Optimism

motivational quote about optimism



“Optimism is the one quality more associated with success and happiness than any other.”


There is a bright side to everything.  If you are always looking for it you are guaranteeing yourself that you will have a better chance of finding it.

Expect good things to happen to you…. They already are!

Quote of the Day – Success

Inspirational quote about success picture



“Man’s best successes come AFTER their disappointments.” ~Henry Ward Beecher


Cheer up!  Knowing this is the easiest ways to become an instant optimist!

Edison failed over 3000  times trying to created the lightbulb.

Chicken Soup for the soul author, Jack Canfield was turned down by 144 publishers before he got his book deal.  That is 144 people who read the book and thought “naaaah, this will never sell”,  and pass the book off!  144!!!!

The point is….

Nothing great was every achieved the very first time it was attempted…. or the second…. or the 15th.

The good news is, this temporary disappointment…(and it IS temporary) will lead the way to your victory.  It helped you identify something else you DON’T want, automatically drawing you one step closer to what you DO want!

Baby Steps!!!

Quote of the Day – Taking Control

quote of the day on taking control image



[quote style=”boxed”]”If the wind will not serve, take to the oars.” ~Latin Proverb[/quote]


Sometimes you want to get to one place and it seems everything keeps pushing you to another.  You want to go south but all the wind is pushing you north.

How do you sail?


You do not have to rely on the “perfect weather” to get to your destination.

You can go anytime you please as soon as you take control.

You are in charge! Don’t wait…….. Grab those oars!

Sleep More, Lose Weight?!?! BEST DIET EVER!

sleep more lose weight image

Who says “the perfect diet” does not exist?

How about a diet that says sleep more and you will lose more weight?

Ummmm, I think I can stick to this one!

A study over at Annals of Internal Medicine went out to prove this fact in a not-so-recent study that was conducted… thus making me strictest dieter in my household!

[box] Sleep curtailment decreased the proportion of weight lost as fat by 55% (1.4 vs. 0.6 kg with 8.5 vs. 5.5 hours of sleep opportunity, respectively; P = 0.043) and increased the loss of fat-free body mass by 60% (1.5 vs. 2.4 kg; P = 0.002). This was accompanied by markers of enhanced neuroendocrine adaptation to caloric restriction, increased hunger, and a shift in relative substrate utilization toward oxidation of less fat.[/box]

What does this all mean?  It seems as though the more sleep you get has a direct effect on your metabolism as well as you appetite!

This is something I, at first found hard to believe.  Wouldn’t you think that the longer you sleep the hungrier you would be once you arose from your slumber?

But if that is not the case, then waking a hibernating bear is nowhere NEAR as dangerous as I though it would be!  He should not want to eat for hours.

It really starts to make more sense when you think about it.

[box]There’s not a diet pill on the planet that could accomplish what sleep did in this study, which compared two groups of overweight non-smokers on calorie restricted diets for 14 days. One group clocked 8.5 hours of sleep per night, and the other logged 5.5 hours of sleep per night (which the authors point out is a “norm” for people in this day and age.) Both groups ate roughly 1,450 calories a day. After two weeks, the people who slept more lost more fat than the group who slept less. More than half of the weight loss during the 8.5 hours of sleep was fat versus only one quarter of the weight loss during the 5.5 hours of sleep. People literally burned fat while they slept.


Even more startling, the folks who slept less lost more muscle (60% more muscle was lost by the sleep-deprived group.)  Those three hours of lost sleep caused a shift in metabolism that made the body want to preserve fat at the expense of muscle. And that’s not all that happened: When the researchers compared circulating blood levels of appetite-regulating hormones in the two groups they found those who slept for three fewer hours had produced more of the appetite stimulating hormone ghrelin. They woke up hungrier!

Most of us assume our bodies burn more calories when we are awake longer, but that’s not true. The metabolic rate is down-regulated with less sleep. Translation: When you sleep less, your body starts to burn calories at a slower rate to preserve energy. In the study, people burned on average 400 more calories by sleeping for 3 more hours–that’s an additional 2,800 calories burned in just one week. With less sleep, the body seeks to meet the increased metabolic needs of longer waking hours by shifting into a lower gear, so to speak, that burns fewer calories and less fat.

Bottom Line: If you want to burn fat, preserve muscle and wake up lesshungry when you are dieting, sleep more…8.5 hours a night to be exact.



So next time you want to “kickstart” you new diet…. go to bed!

And when you start to get complaints that “all you do is sleep” you can smile and say “Its part of my new fitness regime”


[via Sleep More, Burn More Fat]

Quote of the Day – Inner Strength

quote of the day inner strength image


“Storms make Oaks take roots” ~ Proverb

Don’t despise the storms.  On the surface it may appear that you have a few limbs broken.  Maybe a few of your leaves have blown off and you barely recognize yourself anymore.

But what you do not see is the transformation that is happening just out of sight.

While all the “apparent” turmoil was taking place above, your roots were below were hard at work – adjusting, strengthening, learning and growing!

Next time a bigger storm comes around… you will be prepared.

It’s going to take a lot more than that to bust your limbs now!

Thank goodness that first one came.  Taught you everything you needed to know. You have now built your inner strength to handle anything.





Overworked and Underpaid: Get Your Time Back!

Did you know that workers in other countries work less than the average amarican?

Our average workweek as well as the hours per day have been steadily increasing over the past 10 years!

Most European employees enjoy 6 full weeks of paid vacation a year! As you may well know, the industry standard for America is 2!

overworked and underpaid get your time back

A few years ago, John De Graaf started a movement called “Take Back Your Time Day.” This movement would have everyone take the same day off – October 24th.

It’s purpose was to bring awareness that ENOUGH IS ENOUGH! We are overworked, underpaid and quite frankly . . . starting to lose our sanity!

What is happening to “The American Dream”? How are we to enjoy all the beauties of life if we spend 80% of our weeks working?

Sure you may be happy with your time-and-a-half overtime pay, but at what costs?

Being overworked adds an undeniable amount of stress to your life that far outweights the extra couple bucks you make.

What about being home during those crucial years as your children grow?

How many of you have children who took thier first steps while you were on the job? How many of you got the call that your baby spoke its first words only to rush home and hear your pride and joy utter the babysitter’s name?

It is time you reevaluate how you are spending the majority of your days and “Take Back Your Time”
as Graaf would suggest.

Maybe in the process you will find that you also get your LIFE back!


Quote of the Day – Belief

quotes on belief

“Believe with all of your heart that you will do what you were made to do” ~ Orison Swett Marden


If you don’t have belief you do not have anything!

If you are entering into any competition but on your way they you have thoughts that there is no way you could ever win… You might as well stay home.

We live into what we believe.  Our body always finds a way to prove that our mind is right.

If you believe you are unlucky, you will always find yourself finding evidence that backs your claim.  You end up saying “I told you, bad things always happen to me, that is why I am unhappy”


Because you are unhappy first and believe that bad things will happen… they do.

Try believing in the best possible outcome just for a day.

Look for different reasons to prove that what you want is actually getting closer to you and that good things are making their way to you

Just for a day…………


[box type=”info” size=”large” style=”rounded”]If you no someone who needs to be reminded of this please feel free to share the post or the photo. It also makes a great wallpaper. Share your understanding of the quote in the comments below.[/box]




"Goodbye Mother" – Why we hate to say goodbye | Coach Comeback

Hope this touches you the way it touched me!   

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A young man shopping in a supermarket noticed a little old lady following him around.  If he stopped, she stopped.  Furthermore she kept staring at him. 

She finally overtook him at the checkout, and she turned to him and said, “I hope I haven’t made you feel ill at ease; it’s just that you look so much like my late son.

He answered, “That’s okay.”

I know it’s silly, but if you’d call out ‘Good bye, Mom’ as I leave the store, it would make me feel so happy.”

She then went through the checkout, and as she was on her way out of the store, the man called out, “Goodbye, Mom.”

The little old lady waved and smiled back at him.. 

Pleased that he had brought a little sunshine into someone’s day, he went to pay for his groceries.

“That comes to $121.85,” said the clerk..

How come so much?  I only bought 5 items.” 

The clerk replied, “Yeah, but your Mother said you’d be paying for her things, too.”   

Moral of the story…..

Don’t trust Little Old Ladies!!! 

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Quote of the Day – Hope

Quote of the day - hope picture


“Hope is like the sun, which, as we journey toward it, casts the shadow of our burden behind us.” ~ Samuel Smiles


Hope is believe in a better day.  The minute you start to have hope you begin to  distance yourself from that which has been stealing your joy.

It only takes a little bit to make a huge impact on your life.

Begin each day with a little hope.. and belief  that things are getting better… and you will find that they will.


[box type=”info” style=”rounded”]If you no someone who needs to be reminded of this please feel free to share the post or the photo. It also makes a great wallpaper. Share your understanding of the quote in the comments below.[/box]


The Power Of Habit by Charles Duhigg – Review and Summary

The Power Of Habit – Why We Do What We Do In Life And Business – by Charles Duhigg

We ALL have habits!

Some good…. Most of them … bad

We have been saying we are going to change them for years… yet nothing ever happens.

We say we are going to start exercising regularly on the first.
We say we will quit smoking
We say we will quit drinking…(Although I dont see why! Who doesn’t enjoy a nice glass of Cabernet?)
We say we will lose weight

We always have great intentions. We know that the results of changing these habits will bring us
a better future.

But somehow we just cant seem to “make it stick”

In Duhigg’s Book, he breaks down exactly why this keeps happening.

In it you will identify your “habit loop” and everything will start to make sense.

The concepts are easy to apply to any aspect of your life you would like to change.

The original book is 400 pages long and filled with beautiful stories and example of how
people have used these principles to overcome everything from gambling to depression and sells for $16.00

For the next 15 hours  you can get “THE ESSENTIALS” for $7!

“The Power Of Change – The Essentials” has teamed up with Just The Facts publishing to give you an in depth summary of all of the key points and actionable steps from the book so you can begin to make changes immediately.


Click Below to read more

“The Power To Change – The Essentials” 

So click here today and claim your copy and begin to start living your habit free life within 7 days

And may the rest of your life be the best of your life.

The power of habit charles duhigg summary review picture

The 5 "D"'s To Unlocking Your True Destiny | Coach Comeback

[quote style=”boxed”]The year 2012 is here now. The year 2013 will be here in the blink of an eye. Now is the time to pursue your destiny. Life is meant to be lived abundantly. Pursue life with excitement, and pursue the destiny you were created to fulfill.~Marsha Anderson[/quote]


Sounds simple, but if you follow these 5 simple steps you will assure yourself that you will have  new found sense of purpose when you KNOW you are on the path to your true destiny.

Marsha Anderson has put together a beautifully crafted road map for anyone looking to stop just existing and start LIVING. In her post “How To Pursue Your Destiny” Anderson states how important in can be to ensuring a passion filled future to remove all of the clutter from your life.

You will be amazed at how once you clear out all the things that don’t matter your goals seem to just crystallize and manifest almost immediately.

Spend some at least a few days on each step before moving to the next to really make sure you have covered it from every possible angle.

What do you believe is your true destiny?  What has been stopping you from living it?

Is There A Shortcut To Positive Thinking? | Coach Comeback

[quote style=”boxed”] “You’ve done it before and you can do it now. See the positive possibilities. Redirect the substantial energy of your frustration and turn it into positive, effective, unstoppable determination.” Ralph Marston [/quote]


If there was a way to instantly become a positive thinker, would you give it a try?

Shortcut to positive thinking
Image by Kathi Kruse

But why?

Why is everyone afraid to be optimistic? Where is the harm in expecting the best?

[quote style=”boxed”]“For myself I am an optimist – it does not seem to be much use being anything else” Winston Churchill[/quote]

Yet our parents teach us to expect the worse so that we are never let down.

But here is the kicker:

If your expecting the worse – YOU ARE ALREADY DOWN!

So how do you do it?

How can you see the bright side of so sooo many dark days?

Find what inspires and motivates you!

[quote style=”boxed”]Inspiration is one of the best motivators, and it can be found everywhere. Every day, seek inspiration, and it will help sustain motivation over the long term. Here are some of my sources of inspiration:

  • Blogs by people achieving my goal
  • Success stories by other people (search online)
  • Forums with other people going through the same thing
  • Friends and family
  • Magazine articles
  • Bios of high achievers (like Ben Franklin, Lance Armstrong)
  • Books about my goal
  • Quotes
  • Photos (set as your desktop pic!)
  • People I meet every day, if I get the chance to talk to them

Use these, or find your own sources of inspiration, and make it a daily habit to be inspired. Then set off towards your dreams, energized!  Via Leo Babauta at Zenhabits.com[/quote]

The point is – FEEL GOOD.

Alwyas look for things that make you feel good and by assoication you will be thinking positive.

Another powerful method to increase how positive your thoughts are is to ask yourself thought inspiring questions.

[quote style=”boxed”]So try this experiment in optimism for a week. At bedtime, write down three positive things that happened to you. Choose specific sensations, images, and interactions that were particular to that day — even if they were as common place as, My dog greeted me at the door! Then, be sure to let me know if you start feeling better about your “lousy” days.  Quoted from Dan Lippmann [/quote]

When you lead your mind to the feeling you want it has no choice but to give it to you. Without fail. EVERYTIME. Try it.

When you ask questions like ” why does this always happen to me” you mind has to hanswer, so it searches through all of your beliefs to find a answer to justify it for you.

Ask better questions and you will have better thoughts.

The most FOOLPROOF way to guarantee a positive experience for you is to release a little serotonin

Serotonin has been called the happiness hormone because when released it can regulate your mood and is associated with that “happy for no reason” feeling.

Your job is to find new ways everyday to have a little bit extra released.

One of the best ways is to give love. Start by doing something nice for a loved one or even a stranger.

Have you ever given a kid a birthday gift and watched their faces light up like The 4th of July? Did you ever noticed that as you watched the happiness that you just enriched their lives with that somehow, YOU feel more excited than the kid receiving the gift?

Then you experienced an “EXTRA” serotonin release!

[quote style=”boxed”]Take the focus away from you and do something nice for another person. I decided to make a tray of food and donate it to the Salvation Army. It took my mind off of things and I felt better for helping someone else. via Tiny Buddha[/quote]

And if all else fails…


You can’t laugh and be thinking negative.  It’s just impossible!

[quote style=”boxed”]“A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort.” Herm Albright[/quote]

How do you cheer yourself up on a “rainy day”?

Share your favorite positivity booster in the comments below.

9 Lies "The Secret" Told You About "The Law Of Attraction" | Coach Comeback

The Truth Behind “The Secret” and the Law Of Attraction

Have you been trying to “manifest” since The Secret came out and yet you still drive the same crappy car, live in the same crappy neighborhood, same crappy husband at the same crappy job?

Becoming frustrated and starting to believe that it is all just a hoax?  You are not alone!

This short video exposes the lies The Secret wants you to believe.  What you have been taught could actually be the thing that is keeping you from the dreams you desire.