Walk It Off With Candy & Ryan
By Ryan & Candy Pedersen
Walk It Off With Candy & Ryan Mar 21, 2022
Mighty Mighty MICROs!
What is a micro nutrient? Episode 33
They are nutrients we need just in smaller amounts. They include Vitamins and Minerals
• VITAMINS- are organic compounds made by plants and animals
• MINERALS- inorganic compounds found in soil and water, with a good portion of them being some form of metal
• We need to consume micronutrients from either out diet and/or supplements, since the body cannot make them on its own (for the most part). This is also why they are considered essential nutrients.
• VITAMIN BREAK DOWN 2 types of vitamins, water soluble and fat soluble which means one group will only disolve in water and the other will only dissolve in fat.
• WATER SOLUBLE VITAMINS
B-vitamins help with cell health, energy levels, eyesight, brain function, digestion, appetite,nerve function, hormone & cholesterol production, cardiovascular health, muscle tone B1-Thiamine B2-Riboflavin
B3-Niacin B5-Pantothenic acid B-Pyroxidine B7-Biotin B9-Folate B12-Cobalt
C- maintains antioxidant system, helps with disease prevention.
• FAT SOLUBLE VITAMINS
A- eyesight, immune system, acne, bone health, reproductive health
E- antioxidant, heart disease, nonalcoholic fatty liver disease,skin, congnitive health, older adults, lung function
D- immune health, bone formation, calcium metabolism
K- K1&K2, huh who knew, bone health, blood flow &clotting, helps prevent artery hardening, reduse heart attack, helps with insulin activation & diabetes.
• MACRO-MINERALS
Calcium- key component for skeletal system & muscle contraction
Phosphorus- required for energy production & ATP,
Magnesium- needed for over 300 biochemical reactions in the body, digestion, nervous system, glucose processing, protein synthesis and muscle relaxation.
Sodium-
Chloride
Potassium
Sulfur
• TRACE MINERALS- needed in small amounts but still vital in our overall health
Iron
Manganese
Copper
Zinc
Iodine
Flouride
Selenium
A good source for more info. Again some of our info has copyright stuff we don't have permission to share.
https://www.healthline.com/nutrition/micronutrients#definition
Mystical MACROS!
• What is a macro? - micronutrients the building block of nutrition. They are proteins, carbs and fats. They are what fuels our body they are essential your body can't make enough of them or it can't make them period.
• PROTEIN - Think meats, beef, chicken, seafood, dairy, eggs, plant based ( not complete proteins though) combine them
• PROTEIN- 4 kcal/gram, W-20-30 G/meal, M-30-40 G/meal, over protein myth- certain diseases (kidney) issues is the exception- talk to your -MD or RDN
• PROTEIN- will help you maintain lean muscle mass while losing weight, muscle is the most calorie active and will raise your RMR.
• CARBS- they are not the enemy, think whole grains, pastas, rice, potatoes... also fruits and veggies are carbs. F & V contain fiber which is needed for poopin.
• CARBS- 4 kcal/gram, they are 1 of 2 main fuel sources for the body, they are your brains preferred fuel source, they break down easier ( for the most part) .
• CARBS- it is the over consumption of simple and processed carbs that are the problem, not simply carbs
• FATS- think Avocado, cheese, whole eggs, nuts, fatty fish, full fat yogurt
• FATS- 9 kcal/gram, minimums- W40 G/day M50 G/day, they are essential for your body to function, your body cannot make them. They are the other fuel source for your body,
• FATS- you need fats for hair, skin nails and cell membranes and vitamin absorption A, E, D & K.
• FATS- avoid trans fats (fried food, margarine, vegetable shortening) when possible, saturated fats use sparingly ( high fat meats, high fat dairy, tropical oils).
• FATS- Good fats, monounsaturated (Avocado, olive oil, nut butters) these can actually help improve your health by lowering cholesterol and helping with cardiovascular health. Polyunsaturated fats (fish oils) EFA's Omega-3s and 6s
• FATS- omega 6s are good but we over consume them.
Candy's quote- "By choosing healthy over skinny, you are choosing self-love over self-judgment. You are beautiful" Steve Maraboli
Some of our resources, others could not be shared due to copyright stuff and or not having the permission to share.
https://www.healthline.com/health/heart-disease/good-fats-vs-bad-fats
https://www.healthline.com/nutrition/10-super-healthy-high-fat-foods#TOC_TITLE_HDR_11
https://www.healthline.com/nutrition/what-are-macronutrients#functions
https://open.spotify.com/episode/5mvzEn3FYxsRy24A5wjAPo?si=-5EduL8rRh-93czm7uansg&utm_source=copy-link
https://open.spotify.com/episode/2ZNckWDYvMYK8ka7Mz7kLF?si=UHpQqCb6R06mb9yh2G7MrA&utm_source=copy-link
WALK IT OFF!
75 HARD/LIVE HARD LESSONS
Episode 31 we talk about Phase 3 of the LIVEHARD program. It all started with 75HARD March of 21. It has completely changed our outlook on life.
Key takeaways:
1. Appreciation the little things.
2. Courage is learned.
3. Grit is developed.
4. There is more time in a day than you think.
5. We unintentionally waste so much time.
6. Confidence comes from doing things and getting better.
7. We are more capable than we think.
8. You feel more when you are living with intention
9. Having so much to accomplish, you become more present in the moments, because if you have stopped, there is probably more to do.
10. Sometimes the little things are most difficult, like the picture everyday, seems so simple, but it's the easiest thing to forget.
For more info on phase 3, go back to episode 26. For more on #75hard, episode 4, 10 and 15 are great resources. Also there are a bunch of Real AF and MFCEO episodes from Andy Frisella who created the free program.
Why do it? To change your life. It is really simple. Do you feel like life is just passing you by? Like you are always busy and never completing anything? Do you feel out of control and just an actor in your life and someone else is the director?
Doing intentional tasks everyday, gives you control of the things you can. There are a lot of things that are out of our control, in the program it can be so many things, weather, soreness, the common cold, friends, family, KIDS, works...so many things and so many excuses, but that is life...if those things are always in control, when will you live? When will you win your goals? It doesn't mean you put all those things/people to the side, it just means that you intentionally set time (more than you think you have) aside to win your days. Build habits that will move you forward.
Action items:
Have a task list daily if things that will you toward your goals
Gain control of your actions through hard work
Do 75 HARD.
Verse of the day:
Whatever you do, do well. For when you go to the grave, there will be no work or planning or knowledge or wisdom.
Ecclesiastes 9:10 NLT
Sleepy Time
Episode 30; Sleep hygiene
https://waiyancan.com/summary-sleep-smarter-by-shawn-stevenson/
1. Plan for bed time, bed time window, consistency is king. wake up window as well, make it a ritual, have YOUR routine
2 Get more sunlight- vitamin D
3. avoid screen time before bed, silence your phone , keep friends out
4. Have a caffeine curfew 2p.m., cycle on and off
5.Environment, dark cool, exchange those ions! sleep sanctuary, comfy position and mattress that's best for you, jammies, loose and comfy
6. Magnesium, the anti stress mineral, calm yourself before bed, get grounded, walk outside barefoot, work in the garden...
7. work out, lose weight, insulin sensitivity is decreased, hormones are jacked up
8. WHOOPIE!!!
9. diet, junk food and drinking messes with it, don't over do it on sleep pills. they are a short term fix
Other good resources
The Peanut Butter Jelly Time podcast W/ my man Jeremy Mullins and Brian Teach
https://open.spotify.com/episode/42vZU05bZs4cI9EL6z55iI?si=Yd4Pr6WaSRaEC8XqEEMAqg
The 4 C's of Change
Episode 29:
The 4 “C’s” of Change:
Courage: you must have courage to start and to build courage, you need to start. Take action, even baby steps, eating a little healthier, walking, reading 10 pages, writing for 5 mins. All these things start to build confidence (another “c”) that give you the stamina to keep moving forward. Lose the fear that has been holding you back.
Courage Definition according to the Google:
“strength in the face of pain or grief.”
“the ability to do something that frightens one.”
Webster is a good one too:
“The meaning of COURAGE is the ability to do something that you know is difficult or dangerous”
NO Compromise: How often do you settle, I’ll just do that workout tomorrow, I can do that later…eventually you run out of laters. No compromise means really believing in yourself, building trust with the person you live with in your head.
Oxford: “accept standards that are lower than is desirable.”
Commitment: In it to win it, focus on your goals and execute on those action items every single day.
“a promise to be loyal to someone or something” (Webster)
Coachability: You don’t know it all, be willing to listen and learn from people who have gone before you and walk along with you. It doesn’t mean being gullible, some people are full of shit, but find someone you can trust and who will push you to be better.
Action items:
· Find something that you want, this might take some soul searching and getting quite with God.
· Make a list of the things that you want from life
· Take action on that stuff, it doesn’t have to be right forever, but maybe it will be.
Joshua 1:9 Have I not commanded you? Be strong and courageous. Do not be frightened, and do not be dismayed, for the LORD your God is with you wherever you go.
Listen to Your Gut
Episode 28: Gut Health and ways to get out with the bad and in with the good for better overall health and wellness!
7 Signs of an unhealthy gut:
Many factors of our world can contribute to an unhealthy gut. Sleep, stress, processed foods, sugary foods and antibiotic use can mess up your good bacteria of your guts that aids in nutrient absorption and may in turn affect other areas of your health.
1. Upset stomach
· Gas
· Bloating
· Constipation/diarrhea
· Heartburn
2. A high sugar diet
· Increases inflammation
· Decreases good bacteria
3. Unintentional weight changes
· Gaining or losing weight without changing your habits
· Increases insulin resistance that causes the urge to over-eat.
4. Sleep and fatigue
· Serotonin is mostly produced in the gut, this effects mood and sleep
· A bad gut can lead to fatigue
5. Skin conditions
· Eczema may be related to a damaged gut
· Increased inflammation related to food allergies or poor diet
6. Autoimmune conditions
· Gut health effects the immune system and may to linked to some auto-immune diseases
7. Food intolerances
· Your body’s reaction to eating food that makes it mad, poor gut health, and all those side effects of gas, bloating and so on.
7 things you can do for your gut health:
1. Lower your stress
· Walk it off!
2. Sleep!
3. Slow down your eating
· It is not a race (most of the time)
4. Hydration!
5. Take a prebiotic or probiotic
6. Check for food intolerances
7. Change your diet
4 Types of food for gut health:
1. High fiber foods
2. Garlic and onion (not just for vampires)
3. Fermented foods
4. Collagen-boosting foods: mushrooms, good dairy, bone broth or certain meats
**Link for free shipping for our listeners! https://1stphorm.com/RyanP96
**Link for Opti-Greens 50:
https://1stphorm.com/products/opti-greens-50/?a_aid=RyanP96
**Collagen with Dermaval:
https://1stphorm.com/products/collagen-with-dermaval/?a_aid=RyanP96
**Collagen Natural:
https://1stphorm.com/products/natural-collagen-with-dermaval/?a_aid=RyanP96
Sources:
7 Signs of an Unhealthy Gut and 7 Ways to Improve Gut Health (healthline.com)
Alvaro et al. (2009). Composition and metabolism of the intestinal microbiota in consumers and non-consumers of yogurt. DOI:
10.1017/S0007114507243065.
Food problems: Is it an allergy or intolerance? (2015).
my.clevelandclinic.org/health/diseases/10009-food-problems-is-it-an-allergy-or-intolerance
Atomic Habits Book Report
Episode 27: Book Report on Atomic Habits to Improve Your Motivation!
Atomic habits main ideas:
- Habits are the compound interest of self-improvement.
“Success is the product of daily habits—not once-in-a-lifetime transformations.”
- If you want better results, then forget about setting goals. Focus on your system instead.
“Goals are about the results you want to achieve. Systems are about the processes that lead to those results.”
- The most effective way to change your habits is to focus not on what you want to achieve, but on who you wish to become.
“Outcomes are about what you get. Processes are about what you do. Identity is about what you believe.”
- The Four Laws of Behavior Change are a simple set of rules we can use to build better habits. They are (1) make it obvious, (2) make it attractive, (3) make it easy, and (4) make it satisfying.
“The ultimate purpose of habits is to solve the problems of life with as little energy and effort as possible.”
“Any habit can be broken down into a feedback loop that involves four steps: cue, craving, response, and reward.”
“Focus on taking action, not being in motion.”
- Environment is the invisible hand that shapes human behavior.
“Make the cues of good habits obvious in your environment.”
“One of the best ways to build a new habit is to identify a current habit you already do each day and then stack your new behavior on top. This is called habit stacking.”
- How to break a bad habit: (1) Make it invisible (2) Make it unattractive (3) Make it difficult (4) Make it unsatisfying
“Highlight the benefits of avoiding a bad habit to make it seem unattractive.”
If you are interested in any of the 1stPhorm products we mentioned in the episode use the link for free shipping for our listners www.1stphorm.com/RyanP96
#75HARD! Phase 2 and on to 3
#75HARD Phase 3! Episode 26. This is an investment in your life, it is not a fitness challenge. We will be starting Phase 3 of 75HARD!
Phase 3 is to be started on the final 30 days of the year you started 75HARD.
For example, if you started 75HARD on March 1st of 2021 you must start your Phase 3 on January 30th.
- Take a progress photo
- Workout twice/day (once outside)
- Drink one gallon of water
- Read 10 pages (of a non-fiction/self-help book)
- Choose a diet (no alcohol/soft drinks/cheat meals)
- Add three items to your Power List (to have a total of eight)
- Take a five minute cold shower (really cold)
- Do ten minutes of visualization
- One random act of kindness (must be journaled)
- Talk to a stranger
We have said it before, there are lots of ways to lose weight or get in shape, if that is all you are looking for, there are a lot of options.
But, if you want to build mental toughness, fortitude, grit, resilience, this is a good place to start.
It is about doing hard things and believing in yourself. There is no one watching (although sometimes I feel like Andy is..) it is you for or against yourself, that is what makes it so powerful. Do you keep promises to yourself? Do you start things and never finish? We aren’t cured of this yet either, life is always throwing something new at us, but we can build up our armor to withstand the forces that pull us down. Our bitch-voices thrive when they are not challenged. Before you know it, your whole life is full of regrets and missed opportunities. Bet on yourself, this program doesn’t cost, it is simply a choice you make to believe that you can do it and hold yourself to NO DEVIATION and Zero Compromise.
Action items:
Learn that you are enough, you are solid, and you don’t need no man
Finish something, we are usually telling you to start, but chances are, you have and now you need to pick something to finish.
1 John 3:18
“Little children, let us not love in word or talk but in deed and in truth.”
Just the Tip, 10 Tips for Weight Loss Success
Episode 25: Just the Tip: 10 tips to get you started
1. Keep it simple, motion or planning is great, but action is the only way to get where you want to go. (Atomic Habits) You can spend a ton of time dreaming, thinking, or planning for the body you want or whatever, but you have to get your reps in and that takes action.
2. You don’t need to go on a diet, you need to change your diet. It’s about lifestyle, not a moment of clarity where you eat some celery. It must be something you can keep going with and adapt to. It doesn’t matter what that is, as long as it is something that will improve your health and help you toward your goals.
3. Make habits of daily/weekly preparation. You will probably struggle to eat your healthy breakfast if it isn’t ready for you in the morning.
4. Make it easy, similar to simple, but back to Atomic Habits, as humans, we like the easy way out, so things like setting out your workout clothes in the bathroom or wearing them to bed might help you workout in the morning.
5. Drink your water! So many of us are dehydrated all the time, a gallon per day is ideal, but at least 64 oz! Get a fancy bottle to meet your needs.
6. Get in your protein, protein is not just a building block of life, but also has a high thermic effect and makes you feel satisfied and fuller longer. 1st Phorm recommends at least 1 gram of protein per pound of target body weight! So if you want to be 180 pounds, eat 180 grams of protein per day, depending on your specific goals. CHICKEN!!
7. Meal prep, listen to episode 14 “Meal Prep De-bunked” for how we handle that, there are a ton of options.
8. Move your ASS! Even if it’s just a walk, walking is great! It reduces risk or heart disease, improves blood pressure, improves BS, enhances mental well-being, reduces risk of osteoporosis, reduces risk of type 2 diabetes and many other things.
9. Sleep hygiene.
10. Don’t focus on the numbers, it’s about the consistency, not just the results or how fast they come. If you keep putting in the effort, you will start to change and push yourself to new levels!
#75HARD Phase 2 and The Little Engine That Could
Episode 24: #75HARD: Phase 2 Update:
Talk about phase 2, what we are doing and what the plan is.
Breakthroughs we have had during this challenge
Difficult moments:
The process of building habits according to James Clear in Atomic Habits: Cue > Craving>Response>Reward
Cues are the “bit of information that predict the reward
Cravings are the motivational source behind every habit
Response if the actual habit you perform
Reward satisfies your craving.
How these tasks start to build habits and we can choose to keep them going. Life is short and we only have so long, work toward the best you can be
Talk about the ice cube from Atomic Habits, mind blown!
Action items:
Challenge yourself, doesn’t have to be 75hard, but don’t just sit around waiting for Friday every week!
Build habits, critical task or check lists, what ever you want to call them, everyday to push you closer to your goals.
*Fact check: Ryan talks about a Thomas the Train reference, but in fact it was The Little Engine That Could, book by Watty Piper.
2 Timothy 2:15 ESV
Do your best to present yourself to God as one approved, a worker who has no need to be ashamed, rightly handling the word of truth.
What's At Our Core: Core Values Part 2
Episode 23: Core Values Part 2
Clarifying your core values helps you get to your “Why Tho?” from episode 19.
We are at it again almost 2 weeks into Phase 2 of the Live Hard Program! Why are we doing this?
Candy: I think for me, it comes down to one of my core values of adventure, health didn’t hit my list when I did this exercise several weeks ago, but I feel that my need for adventure leads me to these types of challenges. Self-respect and belonging are also in my top 10, so building my mental toughness, fortitude, and grit fall into those categories for sure!
Ryan: Because Candy makes me😉
Candy: My top 5 core values are family, self-respect, humor, leadership/loyalty and adventure, a close 6this belonging. I like to feel like I’m part of something bigger than myself.
Some of the ways out core values are expressed on a deeper level:
Family: Being present with them, not giving up any time together
Self-respect: loving myself, physical, spiritual, emotional and intellectual. Giving myself grace at times.
Humor: Being loving and respectful with humor, finding balance and putting the other person first
Leadership/loyalty: I think that these are similar, leading well create loyalty.
Adventure/nature: being in nature, “walking it off”
”Core values guide our behaviors, decisions, and action.” https://scottjeffrey.com/core-values-list/ That website has a great list! If our core values guide that much of our life, don’t you think that you should know what yours are? They can also change as your life changes, you may not find your health, for example, that important right now, but that could change with a new diagnosis or challenge.
● What values are essential to your life?
● What values represent your primary way of being?
● What values are essential to supporting your inner self?
So how does this play into real life? Both of us have family as the number one spot, so if we are offered a great job that will have us away from our family too much, it won’t align with our values. We have a similar set of values for our podcast:
· Seek adventure
· Run with endurance and help others to come along
· Love and promote love in others
· Build relationships
· Promote health and wellbeing
· Help listeners to laugh and find more joy in daily life
We are still working on this list and I’m sure as we grow, it will change and grow as well. There is no reason that they always must stay the same, it’s ok to adapt when changes come. Even getting an idea of the things that you find inspiring and valuable can help change your life and relationships.
Action items:
· Start working on what is important to you, let that guide where you are going and doing
· Spend some quite time every day focusing on and being thankful for what is value to you, it’s so easy to take them for granted.
· Start working and honing in on your strengths in your values along with your weaker areas. Try to live them out!
“Let all that you do be done in love” 1 Corinthians 16:14.
Facing Your Demons.
Episode 22: We welcome special guest, Dillon Moody @moodydad to talk about his struggles with addiction to pornography.
We talk about when his first experiences were, how they effected his life and marriage and how he got out of it to live a fuller life!
We talk about over-coming other addictions and how to knock down barrier that are keeping you from your goals.
Resources mentioned:
Covenant Eyes Ap and website
Strengtheningmarriage.com (circle of addiction)
xxxchurch ap
@moodydad YouTube Channel.
The Nome and the Christmas Pickle
We have special guest Addie for the discussion of anticipation. We talk about how anticipation ties into goals and happiness in life.
We hope that you enjoy!
Merry Christmas and Happy New Year!
Do It S.M.A.R.T.
Episode 20!!
To make sure your goals are clear and reachable, each one should be:
Specific (simple, sensible, significant).
Measurable (meaningful, motivating).
Achievable (agreed, attainable).
Relevant (reasonable, realistic and resourced, results-based).
Time bound (time-based, time limited, time/cost limited, timely, time-sensitive).
Its criteria are commonly attributed to Peter Drucker's Management by Objectives concept. The first known use of the term occurs in the November 1981 issue of Management Review by George T. Doran. Since then, Professor Robert S. Rubin (Saint Louis University) wrote about SMART in an article for The Society for Industrial and Organizational Psychology.
1. Specific: What do you want? What’s is your why behind wanting it? You should try to answer what, why, who, where and which in your “S”
2. Measureable: How much? How Many? Why can you tell when you are done? This should be something that you have control over.
3. Achievable: Should be something realistic and attainable. It can be a big ass goal, but you need to know that you can do it! Don’t put things that you can’t control in your goals, like a particular position that might not be available, then you can’t meet your goal.
4. Relevant: Something that really matters to you, something that you aren’t willing to let go of. Something worthwhile, at the right time that you can do.
5. Timebound: When? By when? Set a date.
SMART goals help you set clear goals that can help motivate you to move forward. SMART goals are easy to understand and utilize. WRITE them down!! Is you declare your goal, you are 65% more likely to meet them, also if you have an accountability buddy, those chances increase to 95% according to Gallop.
Quote of the day: “Surround yourself with people who remind you more of your future than your past” Dan Sullivan.
Is this what you want? Why do you want it? Why are you waiting? What can you do to get started in the next 7 days? What would happen if you fail? What would happen if you succeed?
Other thoughts: Spend the time to track your progress.
Action items:
Start by listening to “Why tho” Figure out your core values to help guide a solid goal.
Start brainstorming a list of what you want. A question I read earlier this year from the Rhythm of Life by Matthew… was what do you want from life? I have spent the whole year trying to figure that out!
Work on some SMART goals. If you would like any feedback, let us know!
Philippians 3:13-14 ESV
Brothers, I do not consider that I have made it my own. But one thing I do: forgetting what lies behind and straining forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus.
Why tho?
Episode 19
We are going to be talking about goal setting over the next month in preparation for the Inevitable New Year’s Resolutions! Studies show that only 8% of Americans who make New Year’s Resolutions actually keep them and 80% have failed by the beginning of Feb. (Google) We still do them year after year, we love the idea of starting something fresh, why we like starting on Monday. Why do we fail?
Self sabotage
Fear of failure
Fear of success
Lack of discipline
And many other great reasons..
So why are defining our values important toward meeting our goals?
We need to know our why.
Simon Sinek, author of the book Find Your Why: A Practical Guide for Finding Purpose for You and Your Team, writes that “it is only when you understand your “why” (or your purpose) that you’ll be more capable of pursuing the things that give you fulfillment. It will serve as your point of reference for all your actions and decisions from this moment on, allowing you to measure your progress and know when you have met your goals.”
So how do we figure out our core values or our “pieces of why”?
Our values go together to build our why, for example, one of my top values is humor, so when I look for my purpose, I want to be able to have fun and find humor. Doesn’t mean I would do stand up, just means that humor is important to me and if things get too serious, I don’t find much value in it.
The Major Benefits of Knowing Your “Why”
1. It provides clarity in your life.
2. It infuses you with passion for your goals.
3. It keeps you focused on your goals.
4. It helps you live healthier and longer.
• Numerous studies have shown that having a purpose in life leads to longer lifespans in older adults
5. It helps you develop resilience.
6. It allows you to live a life with integrity.
How do you find your why?
Journaling and self-reflection, learning and knowing yourself and the things you care about.
Think about what you can do to make other’s lives better
What are some things that “make time fly” where are you most happy?
Think back to what you liked to do as a kid
Look at your strengths, when do people ask for your help?
What would you do if you were out of time?
What do you like to teach?
What do you talk about most?
These questions can help guide you to find that purpose or value statement, also asking the why behind these things, known as the “5 Why process” Example: I liked to play basketball when I was a kid…why…why…and so on…
In research led by University College London and published in The Lancet, research respondents who felt that they had a sense of purpose or meaning in their lives were shown to live longer than those who did not
Action items:
Think about the things that make you tic
Write them down and prioritize/number them.
Write the top 5 down and put them somewhere that you can see them and reflect on them.
Verse for today:
Jeremiah 29:11
For I know the plans I have for you, declares the Lord, plans for welfare and not for evil, to give you a future and a hope.
Baby Fat & The Fat Kid- Fall Challenge Wrap Up! #iam1stphorm
Ryans slide show! - youtu.be/T73tz9zme6o
Have a great week!!!
Listen to Me!!!
What did you say? Why should we listen? Social interactions are what make our life happy according to Active Listening: the Art of Empathetic Conversation. So really investing in others makes us happy, what a novel idea! Maybe something from the golden rule? DO unto others as you would have them do unto you. So you invest in others, they invest in you and the cycle continues!
We talked about some different types of listening in the last episode, check it out!
Active, global and passive.
‘Global Listening’
This involves the listener focusing on the speaker and picking up more than what is being said. According to www.personal-coaching-information.com/levels-of-listening.html
Webster:
Essential Meaning of listen
1: to pay attention to someone or something in order to hear what is being said, sung, played
2—used to tell a person to listen to what you are saying (Listen, no one is more concerned about this problem than I am.)
3: to hear what someone has said and understand that it is serious, important, or true.
Communication theory talks about the sender, the receiver, the message and the noise. The noise is what is taking over the idea of actually listening to someone. Noise is our emails, phones, other people, our own thoughts working on our answers. “We may believe that we are good listeners, but listening is more that waiting for your turn to interrupt”
Oh yes, and judgement…don’t judge or you will be judged by the same standard…Jesus said that in the Sermon on the Mount… We are judging people the whole time they are talking, or at least half, spending the other half thinking of our response. Our own bias gets in the way of our listening to a person, that is wrapped up in that judgement, even when it’s unconscious.
Six steps to becoming an active listener:
1. Show the person that you are listening: nodding your head raising your eyebrows or smiling
2. Pay attention to the speaker, not your own thoughts. Be present in the moment, easier said than done. You will have thoughts, just keep them at a distance.
3. Practice non-judgement, just receive the massage to the end.
4. Tolerate silence. This is a big one! In Radical Candor, book by Kim Scott, she says to ask a question and count to 6 without engaging in the silence. Just let it happen!
5. Paraphrase: “so what you’re saying is…”This will help to build trust as well according to (Weger 2021)
6. Ask questions: when you finally respond, ask a question instead of stating your ideas.
For more, check out the TED talk where Julian Treasure offers 5 more tips to improve your conscious listening.
Verse of the day:
Understand this, my dear brothers and sisters: You must be quick to listen, slow to speak, and slow to get angry. James 1:19.
We have used this one before, but it is so relevant! Being quick to listen, means really hearing what people are saying. How quickly do you get angry when you see something you don’t agree with online? Do you take the time to figure out where the person is coming from, or do you just to conclusions and since you are mostly safe, you speak your mind? Think about this verse next time you go to lash out at someone, quick listening, slow speaking.
Twiddling Thumbs and R.B.F. Do You Speak Body Language?
Talk about the body gesture exercise from training:
· Looking down, turning away
· Arms crossed on the chest
· Hand to Cheek
· Drumming fingers
· Rolling eyes or looking away
· Rubbing the eyes.
Making you think emotions like:
· Boredom
· Defensiveness
· Rudeness
· Thinking
· Indecision
· Impatient
· Lying
· Annoyed
The conclusion to this training was that no one had the same answers in a group of 22 people, everyone interpreted the body language differently. So, is body language even important?
It is important as PART of communication, you can’t rely on this only. Just as you can’t just rely on the words someone is saying only.
You need to get to know the person on a global level, meaning you are able to take it all in, not just parts, you know their background and ask questions if you don’t understand.
“Can you tell me what’s on your mind?”
“What are you thinking?”
“Tell me what is going on.”
This is active listening:
Active Listening: Why Empathetic Conversation Matters (positivepsychology.com)
How can you avoid this mis-communication in your relationships?
· Over-explain what you are feeling/thinking.
· Let people know your goals and intentions.
· Pay attention to your own body language.
Credit to Fremont.edu "How to Read Body Language"
Phase 1 and Done! #75Hard #LIVEHARD
Episode 15
Phase One and Done!
Well, we did it!
First you do 75Hard
From Andy: it is built to create Grit, fortitude, self-belief, courage, mental toughness. These are not things that people are just born with. Listen to MFCEO episode #290 and our take in episode 5 “75Hard” It’s about building a strong foundation of life. It is about doing! Gives you the muscle for the hustle when push comes to shove, you have the shove.
Here are all the steps:
1. First workout
2. Second workout (one must be outside)
3. Take progress picture
4. Read 10 pages of a non-fiction book
5. Drink one gallon of water
6. Follow a diet
7. No cheat meals or ETOH
8. 5 min cold shower
9. 8 power list tasks. Add 3 critical power list tasks (in addition to your 5 normal power list tasks) Win the Day Episode 107 MFCEO
10. 10 mins of visualization.
Ryan talk about what he liked/didn’t like
Candy’s thoughts, likes and dislikes: you don’t have to be born with some crazy ability, you just must build that endurance. I feel like I’m in an identity crisis, I’m trying to figure our who I am and why I’m here. I’m not ok just being ok anymore!
Action items:
Keep or start moving! It’s just too easy to give up, don’t do it.
There is no wagon, just every day, hour, minute, rep or healthy meal, it doesn’t have to be a Monday, just start your next minute a little more healthy.
Do things to build mental toughness, it doesn’t have to be this program, it is helping us, but start by adding a couple of intentional tasks every day. Change your mindset!
Verse of the day: Eph 3:20 “Now all glory to God, who is able, through his mighty power at work within us, to accomplish more that we might as or think.”
Wow, God can do more than you can think, we spent 5 hours visualizing over the last 30 days, but we could never be able to imagine what God can accomplish in our lives, we need to be ready!
See https://andyfrisella.com/ for more info!
Meal prep de-bunked!
According to grandviewresearch.com, the global meal kit delivery services market size was valued at USD 10.26 billion in 2020 and is expected to expand at a compound annual growth rate (CAGR) of 13.0% from 2021 to 2028.
So people spend a ton of money every year on prepared, delivered meals.
Meal prep is simple:
According to healthline.comThe most popular ways to meal-prep include:
- Make-ahead meals: Full meals cooked in advance which can be refrigerated and reheated at mealtimes. This is particularly handy for dinnertime meals.
- Batch cooking: Making large batches of a specific recipe, then splitting it into individual portions to be frozen and eaten over the next few months. These make for popular warm lunch or dinner options.
- Individually portioned meals: Preparing fresh meals and portioning them into individual grab-and-go portions to be refrigerated and eaten over the next few days. This is particularly handy for quick lunches.
- Ready-to-cook ingredients: Prepping the ingredients required for specific meals ahead of time as a way to cut down on cooking time in the kitchen.
Defined by preparing a meal before you plan to eat it, left-overs, sandwiches, specific diets and more.
What people think:
Containers:
What we do and have done in the past.
What is the point?
Action items:
If you don’t meal prep at all, just try a couple of days, buy one package of meat and one bag of veggies, maybe a sweet potato or brown rice. Put that stuff in bowls and eat it for a couple of days instead of your usual.
If you do prep already, maybe join a meal prep group and mix it up a little, maybe even just change up your seasonings.
To cut time in the kitchen, stick to a consistent schedule and make use of a shopping list. Picking the right combination of meals and organizing your cooking is also important.
1 Corinthians 10:31 So whether you eat or drink, or whatever you do, do it all for the glory of God.
Lunch boxes - https://isolatorfitness.com
Great seasonings - https://flavorgod.com
Similar 3 compartment containers - https://www.amazon.com/Compartment-Meal-Prep-Containers-Microwavable/dp/B01J93IP3C/ref=sr_1_20?keywords=meal+prep+container+newsprint+pactiv&qid=1636165474&qsid=146-4859874-8142511&sr=8-20&sres=B079M174TQ%2CB075J9FLP9%2CB0742M47V5%2CB008N14UBI%2CB07K6KKWHW%2CB01MYGAHR8%2CB08DKKYB8P%2CB073TRVFZS%2CB073N49WSY%2CB08BL6NLBN%2CB01G7JUPK2%2CB07NYT7TQW%2CB00FN8TQNG%2CB07PNRV4XS%2CB07VF6LYJN%2CB07WSV4STF%2CB08CVTY9FS%2CB01HBV4WO0%2CB01J93IP3C%2CB0040QD9MG
"Grankful!"
Webster’s Definition of thankful:
1: conscious of benefit received
for what we are about to receive make us truly thankful
2: expressive of thanks
thankful service
3: well pleased : GLAD
was thankful that it didn't rain
Grateful:
1a: appreciative of benefits received
b: expressing gratitude grateful thanks
2a: affording pleasure or contentment : PLEASING
b: pleasing by reason of comfort supplied or discomfort alleviated
The Oxford Dictionary defines the word thankful as “pleased and relieved.” Both of those are great feelings. ... The Oxford Dictionary defines the word grateful as “showing an appreciation of kindness.” This is where the difference lies; being thankful is a feeling, and being grateful is an action.
So is there a difference between thankful and grateful?
Grateful comes from some external action, grateful means that you need someone else according to smartleadershiphut.com/motivation/grateful-vs-thankful/. They say that thankfulness is a feeling that you can have independent of anyone else..
The biggest thing is actually feeling it, whatever you want to call it and however you want to see it.
If you are listening to this podcast, you have a lot to be “grankful” for!
In order to feel thankful, you need to be present in your life, you need to feel the moments of life and not let them pass you by…Life is short and it goes by even faster when you aren’t taking time to focus on the important things.
“Between stimulus and response, there is a space.
In that space lies your power to choose your response.
In your response lies your growth and your freedom.”
- Viktor Frankl
So what do you do when you are faced with something that gives you less reason to be thankful?
Maybe try breathing through it, that will give your brain time to avoid going into a fight or flight and will help you process that response in a more positive way. For example: Traffic
When someone cuts you off, you don’t think about the fact that you are still alive first, you are pissed. After you stop being pissed, you can process the reaction and be grateful that you are not dead and that your family is safe. If you give yourself a sec at the beginning, you might be able to avoid the pissed stage and be willing to admit that shit happens and maybe that person isn’t an asshole…maybe…? Either way, it turned out ok if you are able to think about it. That creates mindfulness and when we take that time, we leave room for thankfulness in our brains.
We should take time everyday to think of the things that we are most thankful for, family, friends, a roof over our heads..but also really thinking about the gifts that you have been given and asking God how to use them.
As we go through November, lets pause from all the shit in life and focus on the good stuff, it is still around, just a little harder to find some days.
Action items:
Meditate, ponder, contemplate the things you are thankful for every day in November, maybe that will build a habit of thankfulness and contentment.
Involve your kids or family in this process, talk about it with your friends, lets turn this year around!
Flat Tires
Fixed and Growth mindset, how to change a fixed mindset to allow for exponential growth in your life!
From Webster: Definition of mindset
1: a mental attitude or inclination
That is super broad, so Dictionary.com said:
the ideas and attitudes with which a person approaches a situation, esp when these are seen as being difficult to alter.
Even that is pretty broad! So we will scrape the surface today and talk about what it means to us!
Candy: I see mindset as a way of overcoming difficult situations, but that is really the act of over-coming or controlling your mindset.
Phase 1/75Hard mindset, getting after it every day and not phoning it in.
Is a mindset nurture or nature? Is it something that we are born with or something that we get from the way we are raised or our experiences?
Can we change it?
According to verywellmind.com: “Your mindset is a set of beliefs that shape how you make sense of the world and yourself. It influences how you think, feel, and behave in any given situation”
Everything you do requires some kind of mindset, it can be open or fixed. Our mind controls everything we do!
In her book "Mindset: The New Psychology of Success," Dweck writes that those with fixed mindsets are constantly seeking the validation to prove their worth not just to others, but also to themselves.
Action Items:
Focus on the journey. An important factor when building a growth mindset is seeing the value in your journey. When you're fixated on the end result, you miss out on all the things you could be learning along the way.
Incorporate "yet." If you're struggling with a task, remind yourself that you just haven’t mastered it “yet.” Integrating this word into your vocabulary signals that despite any struggles, you can overcome anything.
Pay attention to your words and thoughts. Replace negative thoughts with more positive ones to build a growth mindset.
Take on challenges. Making mistakes is one of the best ways to learn.4 So, instead of shying away from challenges, embrace them.
“Becoming is better than being.” — Carol S. Dweck
Focus on the challenges and the journey instead of always worrying about the results, the long game can be much more fulfilling.
Verse of the day James 1:19 Understand this, my dear brothers and sisters: You must all be quick to listen, slow to speak and slow to get angry.
King of Kings ( Big Butter Jesus) was at Solid Rock Church near Monroe, Ohio, (I said Missouri) we just found out it was struck by lightning and destroyed in 2010. A new Statue was constructed in 2012 the title is Lux Mundi - Wikipedia
Special credit to:
Happify Project
"Mindset: The New Psychology of Success," Carol S. Dweck
"The Doored-Up Podcast," Deputy D
75 HARD Phase 1 Through Our Eyes
MFCEO Episode 307
Intro to today’s show:
Why? To build mental toughness and courage.
Why did we want to do it? It’s pretty awful, if you follow us on the grams you have seen the tasks (if you don’t, you should, we post at least daily most days)
Here are all the steps and how we get them done!
1. First workout
2. Second workout (one must be outside)
3. Take progress picture
4. Read 10 pages of a non-fiction book
5. Drink one gallon of water
6. Follow a diet
7. No cheat meals or ETOH
8. 5 min cold shower, yes, it is as bad as it sounds
9. 8 power list tasks. Add 3 critical power list tasks (in addition to your 5 normal power list tasks)
10. 10 mins of visualization.
These are all pretty simple, but it’s the discipline that goes into completing then every single day that will change your life. Winning the day, even when things go wrong is an amazing feeling. We may not accomplish everything we are hoping to in a day, but we get these things done and it’s a lot of things!!
“This program is like running an iron man for your brain” Andy Frisella You have to show up everyday and give your all. How many of us can say that we give our all every day? We might do it hard mon-fri, but when the weekend comes, we loose all that ground!
That is where we were, always up and down, even after 75 Hard, if you aren’t intentional and consistent, you lose that solid ground you made during the week.
Action items:
You don’t have to do the 75 or live hard programs, just start doing something. It you don’t want to do 8 things every day, pick 3 things that will move you forward in your life and do them every single day.
Don’t quit on yourself, you have the potential to change the world, what is it that you can offer? We all have something and you can’t figure that out if you are doing nothing!
2 Peter 1:6
And knowledge with self-control, and self-control with steadfastness, and steadfastness with godliness.
#75Hard #Phase1
Light a Candle
Pregnancy Loss Month
In 1988, President Ronald Regan proclaimed October Pregnancy and Infant Loss Awareness Month.
We promise to do a lighter subject soon, but we have been really feeling a lot of leading to talk about pregnancy loss and to bring awareness to pregnancy loss and how to manage it. We also want to bring some awareness to those supporting the grieving parents and ways to support. Lastly, helping get rid of the social stigma that just because someone is in a relationship, they need to get busy in the bedroom!
According to pregnancyafterlosssupport.org, in the United States, 1 out of every 4 pregnancies ends in miscarriage and 1 and every 160 pregnancies end in stillbirth. These numbers do not include infant death from preterm labor, diagnosis of life-limiting conditions, or SIDS. So this happens all the time, sometimes we didn’t even know that we were pregnant and other times we were hit with emotional disappointment and crippling physical pain. When you get pregnant, possibly after months of trying, then suffer a loss; there are so many emotions that you feel: hurt, failure, love, mourning, pain (emotional and physical)
Our experience: Nursing school, ectopic, infertility.
What Ryan felt:
How you feel helpless as a loved one of someone experiencing a loss. You may not have even known that person was pregnant, but now you need to be there for them. You want to say something to make it better, from my experience, there is nothing anyone can say. Nothing. Avoid empty promises, things like what can I do? There is nothing you can do that will fix it, so come up with something…food, care packages, gift cards for restaurants or just sitting and being there, this can be different for everyone. “God needed another angel” just shut up with that one, I am guilty of saying it too. The truth is, God doesn’t need any of us, we need him. Bad stuff happens, this is a bad world.
So, knowing that 1 in 4 pregnancies end is miscarriage, why, do we feel that it is perfectly acceptable to ask people if they are going to have kids??!! It is none of your fucking business! You never know what could be going on in someone’s bedroom, so just be a loving and supportive friend or family member. Lets just stop this madness!
For us, we were able to, by the grace of God, have 2 amazing babies with 2 healthy pregnancies. We just want people to know that they are not alone.
Action items:
Just love each other, stay out of each others bedrooms!
OCTOBER IS PREGNANCY, INFANT, AND CHILD LOSS AWARENESS MONTH, so hop over to https://pregnancyafterlosssupport.org/get-involved/pail-awareness-month-know-our-babies/ to see how you can help and to learn more.
The Lord is close to the brokenhearted and saves those who are crushed in spirit.
-Psalm 34:18
For You created my inmost being; You knit me in my mother's womb. I praise You because I am fearfully and wonderfully made.
-Psalm 139: 13-14
THAT IS A MAAAAN'S HEEEAAAD!!!
We had a very adventurous evening, so we just had to share with ya'll!
Definition for this episode: according to Google, The full expression of 'Chunda' which is the correct spelling phonetically, originally derives from two words 'Watch and Under' the words being expressed to warn anyone below that they may be vomited on. Otherwise known as emesis, throw up, vomit and others. Also known as a very unpleasant experience for all involved.
Verse of the day: James 1:2 Consider it pure joy, my brothers, when you are involved in various trials, because you know that the testing of your faith produces endurance.
Credit to Wild Wild West the movie for todays title and quote.
Appreciation given to Paul Mitchell for the great hair care products!
Speakin' My Language
Speakin my language
Good ol Webster:
1a(1) : strong affection for another arising out of kinship or personal ties maternal love for a child. (2) : attraction based on sexual desire : affection and tenderness felt by lovers After all these years, they are still very much in love.
1. Keeping the love tank full
Everyone needs love and they need it in a way they can understand. We all have a primary language and if someone doesn't speak it, they don't know what we mean. Was there ever a time that we thought we were doing something amazing, but it wasn't received the way we thought?
2. Falling in love infatuation
Electrical shock, we find it on our quest. You wanna have a hamburger with that person, then if that goes well, we want even more hamburgers.
We think that it will last forever! But, "in love" has a quick expiration date. After that you get your feet on the ground, "in love" falls away and shoes don't take themselves to the closet and drawers don't close themselves. Love grows out of reason and choice. It's not until the euphoria is over that real love starts.
3. Words of Affirmation, appreciation, confirmation. We need to feel appreciation, even for the little things. Don't mess up your today's with yesterday's. Kind and Humble words to lift each other up. We are adults partners and it's important to love each other in the right way. Confirm worth in your requests, not demands. Make them think there is a choice
4. Quality time. Focus on each other, undivided attention without distraction, especially kids. Date your spouse! Do fun stuff together, even if you don't like that thing, like it because it's together. Don't bitch about things that you don't like if it's not your thing. Prioritize your time. Just because you are in the same room, doesn't make us together. Marriage is a relationship, only give advice if it's asked for. Communication should be focused around love, not problem solving. Listen to understand.
5. Gift giving, doesn't have to be expensive. It can even be something that she needs, just making her or him feel that you are thinking about them. It can even be free!
6. Acts of service. Helping each other and being part of the team. We may need to reverse the roll that our parents followed. We tend to look at our parents, but chances are, our spouse grew up in a different type of home. "See the nag as a tag" a nice reminder that they are needing something.
7. Touch! Not all touches are created equal, learn the touch language of your spouse. Touch that brings pleasure to one, might not bring love to another. Sex!
Semper Gumby
Episode 7
Semper Gumby!
What is it- the dictionary definition is;
(broadly) any of the forms of interpersonal union established in various parts of the world to form a familiar bond that is recognized legally, religiously, or socially, granting the participating partners mutual conjugal rights and responsibilities.
We’ve been married 13 years, just celebrated #13
We wanted to chat with you guys today about how things have worked for us and somethings that haven’t
We went through marriage counseling in the beginning, initially because the pastor that married us wouldn’t unless we did. BOOK (preparing for marriage) – Dennis Rainey
People tend to be scared of this, we highly recommend it. Counseling really helped us get to know each other better (some things just don’t come up in normal conversation) and helped to prepare us for what we were in for😊
What are the most important thing to a good marriage? To us
1. Honesty- no bullshit
2. Humor- don’t take life to seriously, you’ll never get out alive
3. Adaptability – SEMPER GUMBY!!
4. Ass-kickery - some times you have to constructively kick ass!
5. Team work- IT MAKES THE DREAM WORK!!!
6. Putting your marriage first, even above kids
In the 7 habits of highly effective couples Dr. Steven R. Covey the habit are…
Truly devoted to him . com – 7 habits overview/ summary
1. Be proactive – the only thing you can control is you. Stay in charge of your mood and actions
2. Begin with the end in mind – Intentionally invest in your relationship with small steps that get you to your envisioned destination.
3. Out first things first- There’s never enough time for everything but there’s always enough time for the important things. – Brian Tracey
4. Think win, win- not win -lose or lose- lose , come up with a solution together. Just because you don’t get your way doesn’t make it a lose for you.
5. Listen 1st talk second- (seek first to understand, then be understood) when you’re not seeing eye to eye with your spouse listen to what they have to say, without interrupting, pause to process and then clarify any questions you may have about the issues. Try to see thing from their side once you do then explain how you see things
6. Synergize- together is better- Steven R Covey. Work together, you’re not a solo act anymore you are a team
7. Sharpen the saw- take time for you/ self care. Covey lists things that will renew you physical, emotionally, mentally and spiritually. This needs to be a mutual thing for you both. No body wants or needs a mid-life crisis.
Talk about the marriage box- You have to put into a box before you have to take anything out of it.
There is no love in marriage, love is in people and people put it into marriage. There is no romance in marriage, people have to infuse it into marriage.
Book quote- Make your marriage main tent not side show.
Other good books on relationships and marriage
ACTION ITEMS
Learn from your mistakes
Learn from each other
Don’t ever think its going to be easy
What the Funk?!?!
It is easy to be in a funk these days. We have all found ourselves in a funk from time to time. Today we are going to talk about what a funk is, what to do about it and when it’s more than just a funk.
Webster's Definition:
NORTH AMERICAN
a state of depression.
"I sat absorbed in my own blue funk"
BRITISH
avoid (a task or thing) out of fear.
"I could have seen him this morning but I funked it"
What do you do about it? DO SOMETHING! Make a plan, stick to that plan.
“Love is a verb, it is something you have to do on purpose.” Psychology today. You need to love yourself, love God and love others. Just because you are in a funk, it doesn’t mean that anything is wrong with you. Start earning respect for yourself with action. Now, that being said, you can have clinical depression, that is a different topic, but according to the Cleveland Clinic, decreased appetite, loss of interest in things you used to love, feeling lost or lonely all the time. If you need help, talk to someone, talk to us if you need to. We aren’t experts, but we have been through some shit.
Also according to the Cleveland Clinic to get out of a funk:
1. Connect with others
2. Take a break from your own thoughts. WALK IT OFF
3. Create something
4. Clean or rearrange your surroundings
5. Create a playlist
6. Take some time off from work
7. Get outside in nature
8. Plan a trip, find something to look forward to, a goal is a great thing too
9. Pamper yourself
Others: Challenge yourself, overcoming challenges can build confidence and courage to overcome your funk. Daily disciplines. “Discipline equals freedom” Jocko Willink.
A funk should be short-lived. A week of doing a whole lot of nothing is one thing. Just remember that life is short. Don’t waste the time that you are here.
Define what rest means to you and do that. You may need to Pivot as in the last episode, if you haven’t listened, you should check it out! You may just be vegging in front of Netflix, you will likely be in a funk. We were created to be part of something bigger than ourselves. Do something for someone. Love on someone without them knowing. DREAM and take time in your day to focus and meditate on where you want to be. Be grateful. Feed your body and not just crap. Move your body. Kick some ass! ( Candy kicks Ryans) Always makes me feel better!
We can’t control everything, or much of anything. We can control our actions, get out of bed, and execute your day every day!
Pivotal Moments
Episode 5 Show Notes:
Pivot Points
Overview: Course changes in life that define who we are and/or where we are going. In Webster’s Dictionary, the definition of pivotal includes “very important; critical.” A moment is described as “a precise point in time.”
Ryan talk about Casper
Candy talk about the journey to figure out what I wanna be when I grow up.
Sometimes these Pivot points change who you are, like deciding to get healthy or be the kind of parent that sits and plays on the floor with their kids. Or deciding to move home or away from home.
A Moment a clarity, like in basketball, the ability to stop, look at the game before pivoting or making the next move to keep going.
The idea of a Pivot point is to keep on with your mission but change the way or process. The problem some people have is not knowing their mission, which can be hard to define sometimes, especially in personal life. When you start to build a business, you might make a mission statement or core values. We aren't usually taught that in life. Maybe if we were, we would be more likely to find our god-given purpose faster. We all have to work through a process to find where we want to be or what we want to do.
I don’t believe that there is a wrong answer, the path less traveled might make all the difference as in the Robert Frost Poem. But, the traveled path might make a big difference too and it may not be a “wrong” answer. We make decisions every day, some even small ones can change the course of your life.
“The pivotal moments in your life are always made up of smaller pieces, things that seemed
insignificant at time, but in fact brought you to where you needed to me” Elizabeth Norris
If you are a burn survivor who is still struggling, Tony wants you to remember who you were before your injury and then to find your “new normal." “Things will never be exactly like they used to be,” Tony says, “but things can be as good and different.” https://www.phoenix-society.org/resources/pivotal-moments-recognizing-and-embracing-life-changing-turning-points
“You don’t grow up gradually. You grow up in short bursts at pivotal moments, by suddenly realizing how ignorant and immature you are” Robert D Kaplan
Admitting and learning from failure can be the biggest pivot points, learning that what you are doing or where you are going aren’t working.
According to Google: Pivot points in life can seem very simple:
- Opening your first paycheck. ...
- Bearing witness to a turning point in history. ...
- Driving alone for the first time. ...
- Reveling in a great book. ...
- Graduating from school. ...
- Having an adult conversation with your parents. ...
- Appreciating an animal. ...
- Enjoying a great meal
Check out @crispy11b
75HARD!!!
NERDS!!!
We talk about everything NERDS, we all are in some way, shape or form! This was a super fun time and we look forward to more Friday-Funzy episodes.
Sucker punch
According to Merriam-Webster, resilience is: "the capability of a strained body to recover its size and shape after deformation caused especially by compressive stress; an ability to recover from or adjust easily to misfortune or change."
What does it mean to us?
We must resist the urge to give in to the forces that try to weaken us and grow stronger with each attack. We need to build ourselves and each other up in order to overcome the forces that test our resilience. Walking it off is part of being able to get up and walk away when life tries to bring us down. If you watch the news or get up every day, you are met with challenges that can bring you down and break you. Pray, give God those burdens and ask for strength to overcome challenges and stress. Be still, but in that stillness, move! I think that we are taught to meditate, rest, “stay calm”, but none of that can happen without moving. Using the body God gave us, filling our intellectual, physical, emotional and spiritual needs. That doesn’t happen without action, which creates momentum and changes in our lives. Have a wonderful day and remember to “Walk It Off”!
What does resilient mean?
Psychologists define resilience as the process of adapting well in the face of adversity, trauma, tragedy, threats, or significant sources of stress—such as family and relationship problems, serious health problems, or workplace and financial stressors. ... That's the role of resilience. Building your resilience - American Psychological Association
Dr Ginsburg, child pediatrician and human development expert, proposes that there are 7 integral and interrelated components that make up being resilient –
According to Psychology Today.
Healthy habits—getting enough sleep, eating well, and exercising—can reduce stress, which may, in turn, boost resilience. Similarly, being sure to nurture close relationships can help an individual find support when trouble arises. Regularly thinking about morals and actively living according to one’s values have been linked to higher resilience.
Pink Stickers and Humble Beginnings
WHAT'S THE POINT?!?!?
The quote I mentioned is from Farokh Sarmad- Episode 68 The MFCEO Project.
Walk It Off! Trailer
Everyday throws challenge after challenge at us. As bosses, parents, spouses, employees, and just plain humans, sometimes we must get up and 'Walk it Off'! We cannot control everything, even though we wish we could and through all that love, pain, joy and heartache, we are called to be resilient and endure those expected and unexpected moments every day. To do that, we need to take time during our day to relieve that stress, blow off steam and walk it off!
We learned this practice a long time ago, but it really became apparent how important it was when we went through the 75Hard challenge. We had to get two workouts in everyday, sometimes that means that you are walking around your block at 11 pm. These have become building blocks of greater things in our lives. In "Walk it Off" we will tackle difficult topics of marriage, parenting, health, wellness, and I'm sure some completely random topics, because that is who we are! We want to be authentic and open about our struggles through our lives, hoping and praying that it will help, and touch others’ lives.