Trust = Happiness =Success

Who do you really trust? Do you feel better when you have people you can trust? Do you notice people that have confidence in everyone are always so happy and free? It doesn’t natter that you think they’re naive. 

Do you have people or companies that provide service to you that you trust? I have a few people I go to that I trust and it gives me some freedom. I go to a tire place that I also have change my oil, and I go to a chiropractor that has my trust. I’m not foolish, and yes, I pay them, sometimes quite a bit, but I know what I’m getting and I don’t question the charges. 

What does it take to build that trust and create a sense of freedom from the stress of spending? How do I know they’re being honest if I don’t know their job? If they’re looking out for you, you’ll know. This goes exactly the same way with a coach, or trainer. My tire guy tells me when I still have life on my tires, and how many miles. He rotates my tires, the ones I bought from him, for free. If I get a nail or something in there, he fixes it at no charge. When it comes ro my oil and brakes, he gives me the option of buying my own parts. This lets me know he’s not looking to get an extra fee by over-charging for parts. And he doesn’t lie to me about time. I give him my keys and he outs me in line. He doesn’t let his guys mill about and trusts his guys to get the work done. 

My chiropractor shows me exercises to do at home so that I never have to see him. He also charges the same price, whether he does extra work on me or the same routine alignment that I initially went in for. He knows me, knows what I do, and calls me out when he sees that I’m not doing what I should be. 

I also have a mechanic that I go to that I know only stays in business if he continues to work on vehicles. I don’t trust him as much to look out for my best interest and it makes ne think twice. This creates hesitation in accepting the things he tells me and settles a little bit of stress on my plate. 

You should be able to trust your coach to be doing right by you and your best interest. Many people I talk to may not like the way I tell them things, but I only care that they are doing the work that will serve their best interest in the end. I don’t want to be a lifetime coach. I will, without hesitation, but the goal in coaching is to give you the knowledge to be successful on your own, not be dependent on your coach. Everything I tell you will be honest and from the heart. It will be for you to accept responsibility and understand what happens in each scenario you create. 

When you’re happy, you’re successful. Having less stress, trusting more, creates happiness. The more you don’t worry gives you more opportunities to smile and accept life. This leads to more success. 

Priority…YOU

If you’re like me, you get wrapped in things you are trying to accomplish, even when most of your time is spent with work that is not in-line with what you want. 

Take a break. Make sure you are doing things that you like to do. Things that relax you. Things that interest you. If you do not know what interests you have, that is a perfect time to take a break to find out. 
I was out of town for work this week, by myself, and decided to take advantage of my time by doing things I don’t normally get to do. I made friends with some people that were there from all over the US and decided to hangout with them over a 3 day period. There wasn’t much do in the small town we were in so it wasn’t hard to want to do something else, but we had to drive a ways to do anything. 
I hadn’t played golf in at least 8yrs, so when a couple guys asked if I wanted to, I couldn’t agree fast enough. It was cheap, convenient and wasted some time I had had available, and there was no pressure to be good, which benefits me because I am not. I actually planned on heading out to a place in the middle of nowhere for what was advertised as an amazing steak with another group, but couldn’t pass on a little exercise. Key word, little. 
I decided I’d take a trip out the land of steak on the last night I would be in town, but there was no way I was missing it. I found out another guy that was there alone wanted to go too but didn’t want to go alone, so we made it a date. On the way out we made a stop by some gigantic satellites. It was also the first time I had seen wildlife that didn’t include bats, roaches, and jack rabbits. 
The first full day I was there we went to some old fort, which wasn’t much of a fort, way out in the middle of nowhere. Finding something in the middle of nowhere, of the middle of nowhere is actually not to easy. On the way back we stopped at a “restaurant” that featured on FOOD Network. 
I wasn’t there for a vacation but figured I would probably never be there again, so why would I pass on the experiences I may never have. 
The countryside was beautiful and the steak was fantastic. Everything outside if this little town was great. It felt good to get away from what I had planned, to actually enjoy my time with new friends, and to just get out. 
Now, my wife didn’t seem to happy that I treated it like vacation since she wasn’t there, but she gets plenty of time to do things she wants so I want give it another thought. 
Take care of you, so that you can take care of others. Life is about balance. When is the last time you checked your balance? Wether its wealth, or wellth, you need to make sure you are managing it better. Even if you think its good, I’m sure you can find ways to make it better. 

The travel struggles

I’m out of state for some training during the week and finding it more than difficult to get back on track with my eating. I haven’t been doing as well as I should be with all of training and programs I’ve been working on. 

Yes, I know, that’s just an excuse. Believe me, I know, and I’m working to knock the dust off, which seems to be getting harder and harder depending on where I am. 

This week, I am in New Mexico, in the middle of nowhere, and I figured that being in a small town would help me eat good and workout while I was here. 

WROOOOOONG!!!!!!!!

This town is tiny, hot and full of fast food restaurants. For as small as it is, it has a Walmart, 3 Dollar stores and every fast food, and pizza chain you can think of. I had to go to the store yesterday to get bowls and salad stuff to make my own salads in my room, along with a smoked turkey leg to pull apart for protein. 

Wish me luck. Everything around me is setting me up for failure. I need to get nack in track before I head out to New Orleans in October, because you know its going to be hard there. 

I actually went for a short run, when it cooled down, and hit their tiny gym. I planned on swimming but the pool in their photos is much bigger than their actual pool. 

For all of you who think I don’t know the struggles of life’s normal stress and it impacts our attempt at good nutrition, I live it everyday. I have the same stresses that keep you away from exercising as well. I’ve taken plenty of breaks during these times and I know how hard it is to get back. You just have to take the 1st step and not get discouraged. 

Persistence

 After several years of trying to get a program into an area of concern for good men and women of our protective services, I was called upon to help create a program with attainable and sustainable goals of health. I couldn’t be happier with a meeting that has never happened in an industry that has more concerns that most. These men and women deserve something for their daily efforts and have gotten next to nothing for decades. I am so honored to be part of this, and excited for the progress this department and community are about to go through. 
All of my tireless nights of research and experience have been called to do a great service. If you know something is needed, keep pushing for it. It will come if you’re heart and efforts are good and consistent. 

I cannot wait to put this program in motion. 

The hang-ups

What’s done is done. The matter what you’ve done you can’t go back and change. Don’t let it affect your future. If you made a mistake, and you apologized or made any effort to make up for that mistake, you’ve done your part. If someone’s done you wrong and they make no attempts to make it right, let it go. Let them go. There is no use wasting anymore of your time on stress that lowers your quality of life.
It’s hard to realize what these things mean in your life, but if you care to build your wellth, you need to understand to make them a smaller priority.
No matter how you stand on the issue of religion or any other group, you have to respect those that only care for good or peace. And I was watching a Sunday ministry while doing some work. Actually, somebody had it on in the background and walked away, but I left it on. Anyways, what he had to say was true and should be refreshing for those who listen. He talked about “peace stealers.” He talked about the interruption of peace and life by those who look to put negative energy on you. 
If you believe you’re a good person, and that you’re not a “peace stealer,” you could be wrong. You could be stealing your own peace if you continue to think about what could be different.
For the last few months I’ve had this friend, mentor, who hasn’t been speaking to me. I don’t know what I did wrong, but it’s obvious I wronged her in some way. I’ve been racking my brain trying to figure out what I did when I came to the conclusion that I just need to do what I need to do. She had already done so much for me that I was already going to give her and her husband a gift. I was finally able to deliver that gift today, at least the receipt of it, and I was done with the process. If I had done so wrong if she could avoid or ignore me, I didn’t mean to keep bothering her, and I didn’t need to keep thinking about it. 
I reached out, with no response. I now, I have given her a gift in appreciation for all she has done. Not that one gift would repay everything I feel she deserves, but it’s something she never asked for. I am not looking for a thank you or an explanation, only to not feel burdened with the thought of the trail of some kind. 
We cannot fix everything, especially what we don’t know. There is no reason to hold onto things the damage us on a daily basis just so that we can have closure on something we didn’t know we opened.
If you feel like you are holding on to something waiting for an answer, go out and make one last effort to close that door. After that, let it go. If it’s meant to come around again, Enclosure needs to happen from the other side, it will happen at another time. Maybe even a time you were more prepared. Don’t let it damage each day you have.
Where you may not think it’s a big deal, things like this can affect your eating, physical fitness, home life, etc. 
In case you haven’t noticed, when walking the path barefoot, it is the smallest pebble that creates the most pain, just like a splinter that stops you from working with large pieces of wood.
Holistic living is understanding that all pieces of your life affect the other. You cannot have problems with your relationship and think that your exercise and food will not be effected. You also cannot lose sleep and think that it will not affect your job or personal relationships.
Prioritize your wellth. Focus on yourself and your life will follow, as long as your goal is good.

A Wellthy brain is something you cannot replace.

I choose to not sit still. Just when I free up some time from educating myself, I find something else to educate myself on. It is not that I can’t sit still, its that I choose not to. My brain will keep running, thinking of things that can get me into trouble, so I keep it occupied with building wellth, so that I can build wealth.

I completed another certification in something that can help people live healthier lives. I love learning things that can extend life, or make short lives happier, but I don’t often move in a different direction to learn things that I am not so good at. I am away on training for two of the next 3 weeks and decided to do just that. I do not know a lot about computers, and the awful things that people choose to do with them, like steal others identities to profit from them. Because I don’t know that much, I have chosen to dedicate much of those off hours to learning more about IT, Information Technologies. Anything you learn can end up helping in an area you are already pretty proficient. Its all about seeing the same side of a coin from a different angle.

Anything you do to learn helps the cells in your brain and body grow. That growth helps in the stimulation of new cells that are formed to replace the ones that are dying out. Remember, if you are not moving forward, you may not be moving backwards, but others are moving ahead. I am heading to a life of possibilities that  could include the worst forms of dementia, cancer or any number of diseases or disorders that are claiming our futures. Even though I eat relatively healthy and am relatively active, I, like a large number of the world’s population live a life of stress. And for too many, like myself, who have careers in fields that are focused on the welfare of others, the stress is in overwhelming favor of shorter, painful lives.

Create Wellth that can improve your quality of life, no matter what you do. Focus on your sleep, your nutrition, creating new habits of exercise and positive emotion. No matter what you believe, the life you have now is the only one you are guaranteed and what you can pass on is the only legacy you will ever have.

What are you worth? What is your WELLTH? What is the wellth you will pass on to those who are watching and learning from you? Learn something new and smile at someone you don’t know, each day. You never know what e/affect it will have on tomorrow.

Live well today for a brighter tomorrow.

Building Wellth

Understand that there is a difference, besides spelling, between obtaining Wellth and, Wealth. It is likely you will come to value your wellth more than any wealth you can accumulate.

We have constructed our lives around what minimizes our stress, by creating more stress. We need a roof over our head, food on our tables, and clothes on our backs. These 3 needs can create a great deal of stress depending on where we choose to live, or are forced to.

The stresses we allow to affect us are how we control our wellth. We have built stress while taking away sleep. These two factors are the main cause of our change in eating habits. The change that comes from any of these factors leads to the decline in our emotional and mental health, along with our obvious physical health.

Awareness is the key to making any changes that need to be made. Paying attention to our physical and mental markers of health will lead to quick responses and maintenance of our overall health.

This is only the beginning. I have been off of social media and away from sharing any blogs because I have been trying to do good things for different groups of people in our society. I keep learning new things and transferring them to programs, but not sharing them here. I may not be your go to, or only source of health, and I shouldn’t be, but I do want to grow that knowledge, share it, and be the brand you go to and share with those you love.

I am now a Certified Sleep Science Coach. What does that mean? Well….. it only means whatever I can turn it into. I want to make people’s lives better. Because that is a seamlessly endless endeavor, I continue to seek the most important aspects or, failures we face, to make that happen. Learning about physical fitness and nutrition is a daily update, so that will always continue, just as anything advanced with nutrition. The basics of nutrition will always be the same. I decided to switch my main research to psychology for those reasons. You can coach someone to exercise and eat in specific ways but what affects them on a daily basis will always intrude on good habits. Knowing how to help those internal areas will always be more important than trying to have someone focus on the external desires and needs because of that.

I decided to take it another step further and learn about sleep brings our wellth down, and how improving on sleep can grow us to unimaginable new heights. This is more true in terms of those who work late shifts or try to fit in exercise or eating before bed, because they are taking care of their families after getting off of work. Yes, there are more important things than getting our health in order…… right????????

Remember to put your oxygen mask on first

Nutrition, where it applies to the four aspects of health

The 💯% factor in weight loss. If you are looking to lose weight, you need to change your eating habits.

You can increase your exercise, choosing how you would like to shape your body, but if you don’t eat to match that choice, it will not matter. You can build muscle and help the shape of your body while giving fat less place to live, but you still must eat correctly for that as well. You can do cardio and burn all the muscle off of your body, but your shape will change and you still need to eat in a manner that coincides with choice. 

THE BASICS: 

Your body is a machine. In normal use, it uses a specific amount of calories per day. Those numbers change with each body type of person but the average will lie around 1900 calories. 

1 pound(fat or muscle) is 3500 calories. Think about that. If you want to gain wait, you must ingest 3500 calories more than you burn. If you want to lose wait, you must burn 3500 calories more than you ingest. 

Normal bodily function, as well as  slow, steady state exercise(aerobic), such as jogging, uses fat stores as energy. Anaerobic exercise, such as HiiT, circuit, crossfit, etc…, uses carbohydrate stores as energy, turning it into phosphocreatine for quick movements. Protein is not an efficient energy source and most proteins are broken down immediately into amino acids that feed the muscles and repair cells. Whey proteins are good for about 15 minutes and Casein is slowly broken down to feed the system over time.

Every gram of FAT is 9 calories and every gram of PROTEIN or CARBOHYDRATES are 4 calories. ALCOHOL is 7 calories. If you drink quite a bit, cutting alcohol from your daily habit will significantly reduce fat from your body. 

The goal, if you are trying to lose weight, is to lose body fat, not muscle. Visceral(hard) fat in your body is what suffocates your organs and causes diseases to develop. It also is the hardest to get rid of and is what looks bad on your body. Your body needs fat to survive. If you do not put fat in your body, your body will search out the fat it can use. Good fats are good for you. Imagine that. Avocados, eggs, nuts, etc…. Are good fats.

Processed foods have many more chemicals than your body needs and it will have to find a way to now process these unnatural additives. Your body uses energy to digest foods so the more you eat, the more your body needs down time, but it also needs more time with exercise to make up for that extra intake. If you choose to eat more than 5x per day, eat very light every time and don’t snack. 

DRINK YOUR WATER!!!!!!!!

Water takes part in every bodily function, including, but not limited to, digestion, muscle growth, sleep, physical health, etc….

As much as you want to count on exercise just to lose weight, nutrition is the absolute most important aspect of weight management. One meal could erase an entire day’s worth of exercise, while 1 exercise cannot negate a large or small unhealthy meal. 

A reason for WELLTH….

Why should I really stay on a path of “wellness”? I live healthy enough. 

Do you truly live healthy enough?

Do you feel “lucky”?

Depending on who you talk to, all of life is either connected or you fall into a category of “lucky” in some aspects. 

I always feel lucky, unfortunately, lucky doesn’t feel me. Anyone else feel this way? I can’t go into a casino and win to save my life, but I can fall asleep while driving and wake up at my exit without injury to myself or anyone else, as far as I know. This doesn’t happen anymore because I’m much more aware and cautious now than I ever was, and it was never due to sustance abuse, just over-working myself. This leads me to the idea of a Wellthy life. 

We are now steered into a life of constant stress. We over-work ourselves to try to reach our goals. We ignore basic health needs to make up for other things we shut ourselves out of due to these work/goal oriented behaviors. Its a domino effect.

Take away the time we need to take care of our basic human health needs and they start to fall. For some, these dominoes fall much faster than others. How well do you control your life? Are you mentally and physically in sync? 

If you aren’t able to take care of yourself, how can you possibly be in any condition to treat others the way they need to be treated? Your significant other, your children, your friends, your coworkers, and even strangers, are they getting the best out of you if you’re unable to treat yourself the way you should be?

This is just to give you something to think about…… We all need a reset once in awhile. We also all need help once in awhile. Know that the goal means more than insigificant set backs along the way. People won’t look down on you for small things that are meant to help you and everyone around you when treat everyone as though they are important to your life and success. 

Your firness helps your attitude and your nutrition helps your fitness and attitude. Opening your mouth when you have problems helps you control how you maintain your life, and your health. Be positive with others and let that empower you to be positive in life. That positivity will create “luck” in your life, leading to wonderful things because you don’t dwell on the negative. 

Be WELLTHY

Lost in translation, or, maybe, lost in transition…

I very recently saved a draft of a post I wanted to put out there. It started off as a memory of what childhood was like, and how we never had to worry about health and nutrition, among other now common and negative issues. It turned into something I figured you would be bored with, so I decided not to post it. While it had a little to do with health, it started to lead to more of a political plead for outreach to our declining health youth. 

I tried to make this blog purely health and fitness oriented, which I believe I have accomplished to this point, so I didn’t want to lose the few followers I have. Maybe that in and of itself is wrong. 

Short message: Our youth now has the misfortune of our stresses to make up for when growing up, in every way you can think of. And one way to relive many of those…a healthy lifestyle, which we have also been stripping from them. 

How would you try to change this growing epidemic, and how many of you would step forward, making any sort of sacrifice to make it happen, even if you knew the benefit would be tremendous?

Back to Fitness

This week I have dedicated my time to Tabata and running, but a lot less emphasis on running, mainly because I don’t want to do it 3x this week. 

Anyone else feel me on that one???? 

Monday, Wednesday and Friday this week were dedicated to 3 Tabata variation sets. Let me know if you want the exact exercises, but for now I’ll tell you the exercises. 

Mon: 

1)20 sec-pushups/20 sec-DB rows/20 sec-rest for 10 sets

2)20 sec-pullups/20 sec-squats/20 sec-rest for 10 sets

3)20 sec-step ups/20 sec-uneven pushups/20 sec-rest for 10 sets

Each set is 9:40 with a rest between Tabatas of 2:00

Wed:

1)20 sec-pushups/20 sec-DB rows/20 sec-rest for 10 sets

2)20 sec-pullups/20 sec-russian twists/20 sec-rest for 10 sets

3)20 sec-superman hold/20 sec-uneven pushups/20 sec-rest for 10 sets

Fri:

Same as Monday

Tuesday/Thurs/Sat are run short run days.