Advice My Future (10 Years Older) Self Would Tell Me Today (And Why I Need to Listen)

What advice would your 10-year older self give you today? What do you think he or she would say about your approach to life, work, and relationships? What do you think he or she would advise you to adapt? I spent some time contemplating this scenario and know that the 49-year-old Michael would most likely encourage these 5 life-enhancing tips (and I’m sure you will relate).

Listen


The root all being is interaction. Be an active participant with your ears. Listen to your environment. Listen to the random sounds around you. Take your nose out of your phone, and genuinely listen to your wife and son (and the rest of your family and your friends and your colleagues and everyone else you interact with). Look a person in the eyes when you're engaged in a conversation. Show them your genuine interest and strengthen the bond you initially created.

Don't hold onto worry or anger for more than 5 minutes


Quit wasting away seconds, minutes, hours, days, years, and decades of life worrying about not being perfect, doing perfect, or acting perfect. Embrace your emotion and passion but bundle it into a positive adaptive package and act instead of stewing in your destructive emotion. Don't let the resentment, anger, hate, and worry prison your mind and distract you from the precious little life moments (even if those moments don't feel important). Bark if you need to. Step away to be alone (and this isn’t avoidance, by the way). Shake your fist at the sky. But DO NOT obsess, swim, or dance in this negativity for longer than 5 minutes. Indulge in this instinctual (or reinforced reaction) for a short moment and then let it go. Find the silver lining. Accumulate wisdom from your error. Accept. Adapt. Be fair to yourself. Be kind to yourself. See the world as perfectly imperfect and don't let it overwhelm you.

Trust your genuine and real you and quit second-guessing yourself


Act in line with who you are but don't second-guess yourself because of fears, insecurities, or other underlying influences. Just be. Be assertive. Be confident. Don't act like yourself, just be yourself. Trust that you unconsciously have other people in mind. Don't worry about being judged. Don't judge yourself. Be yourself (unless you're selfish, inconsiderate, unsympathetic, unemphatic, demeaning, judgmental, egotistical, or unrighteous).

Seek to understand FIRST instead of judging when in a disagreement


In a world of negativity, it's easy to judge and interpret someone or an incident through a personal lens (a filter you developed from a collision of internal perspective and your daily life). How accurate is this judgment or interpretation though? What are you overlooking? Do you truly know the full story? How do you think your emotion has affected your initial interpretation? Your initial reaction? Seek to understand first, and you will foster sympathy and empathy instead of the anger, disappointment, and frustration you most commonly feel when judging.

Find 1 positive attribute in every person you meet


Quit looking for the negative in yourself, your environment, and people….especially other people. Retrain your initial thought process when meeting someone new by finding 1 positive attribute in every person you meet. Instead of assessing, try searching for the best in them. They may not be you, someone you know, or someone you may hang out with for a lifetime, but they still deserve your respect, genuine interest, and a chance to show their best selves.

Photo Credit:
thenews.com .pk–What would your future self say to you?

Article Credit:

Author: Michael Moody Fitness
"Advice My Future (10 Years Older) Self Would Tell Me Today (And Why I Need to Listen)
Learn how to lose weight from a personal trainer in Chicago.
 

The Personal Trainer's Guide to Staying Healthy While Traveling

Many of my personal training clients fear that they will sacrifice their health and weight loss goals while traveling. Fear not! Here is my quick guide to maintaining what you worked so hard for!

Don’t touch your face without washing your hands


Whether traveling by planes, trains, or automobiles, you most likely are hanging out in well-populated public places….which increases your exposure to bacteria and viruses. While I don’t think you should hole yourself in a closet for the rest of your life, I do advocate some boundaries. The first rule of staying healthy on the road is resisting the urge to touch your face without washing your hands. You might be surprised to learn how often you touch your lips, nose, and eyes each day. Each swipe of your hand gives germs access to your system. Considering that you’re sharing doorknobs, railings, counters, and faucet handles, your hands are constantly in contact with the world. Do yourself a favor and resist the urge to touch your face until you wash your hands.

Use disinfecting wipes while flying


Have you ever witnessed airline staff members wiping down tray tables and seat belts? Me neither. On average, each plane will see at least 2 flights each day (and we don’t know what special germs were left behind for us). Most likely, you will eat and/or drink off of the tray table….which makes cross-contamination easy. Before you sit, quickly wipe the seatbelt and the top and bottom of the tray table for 20 seconds. The little things that we overlook are the ones that affect us the most.

Always carry a water bottle


Too often, a cause of our exhaustion and hunger is dehydration. With the constant access of junk food on the road, it’s easy to convince yourself that you need an indulgence as a remedy (when all you need is a simple sip). Make yourself a rule: Any time you’re tired or hungry, drink 4-8 ounces of water and reassess. You might be surprised what you’ll find.

Walk


Usually your vacations are jam-packed with tourists activities….which rarely meet your minimum requirements of healthy physical movement. While I wouldn’t expect you (or my personal training clients) to exercise several hours per day during your break from reality, replacing your cab/uber rides with walks will still help you maintain your health and possibly weight loss. Believe it or not, walkers do lose weight while eating their way through Italy. Walking is the easiest way to move on the road and a great way to immerse yourself in new neighborhoods while keeping your engine revved up. Keep your senses alive and rise beyond the seat!

Split food


Enjoy the best of a dining experience while shrinking your portions: Split with a buddy! Instead of ordering 2 separate entrees (which are probably big enough for 3), share an entrée and an appetizer. This foodie approach is an easy way to enjoy more than one taste of the local culture while avoiding a belt-busting experience.

Finding a running group in the city that you’re visiting or signup for a 5k


Running is a global phenomenon that connects many cultures. Find another way to connect with the community that you’re visiting and find a local meetup for runners. What a neat way to participate in a social workout in a new environment! Google “running groups (insert location)” or “running clubs (insert location)” and extend yourself! You can also signup for a random 5k to enhance your workout too!

Make your food count with the ChefsFeed phone app


I always say that if you’re going to do it, do it well. Since my wife Sammy is an event sales manager in the restaurant industry, you probably know that I’m referring to restaurants. Exploring new dishes is a way of life-my life-and it tends to direct my travel choices. I can give you my normal personal trainer speel on following a true vegan lifestyle to achieve optimal health (even though all of us should). Instead, I’d rather try to persuade you to change your relationship with food. Stop eating just to fill up and eat with intent instead. Use the ChefsFeed phone app to strategically celebrate the favorite dishes and restaurants chosen by local chefs. Type in your location and sift through the many recommendations from the host culinary experts. It is possible to still meet your health goals while enjoying the best of life. You just need to be mindful and selective. Thanks for this suggestion, Carol!

Photo Credit:
Wanderlove. com –Can you wander and still keep your health in mind?

Article Credit:
Author: Michael Moody Fitness
The Personal Trainer's Guide to Staying Healthy While Traveling
Learn how to lose weight from a personal trainer in Chicago.

The 1 Article that Will Make You Rethink Your Day-to-Day Approach

No commentary on life, living, and pursuing goals has influenced me more than what you’re about to read here (or see). Invest in this moment and read this post from start to finish…it will make you rethink your day-to-day approach and how you approach goals (especially since the speaker committed suicide 3 years after). I’ve included the full transcript to David Foster Wallace’s commencement speech “This is Water” as well as the video below.

Transcription of the 2005 Kenyon Commencement Address Written and Delivered by David Foster Wallace (May 21, 2005)


(If anybody feels like perspiring [cough], I'd advise you to go ahead, because I'm sure going to. In fact I'm gonna [mumbles while pulling up his gown and taking out a handkerchief from his pocket].) Greetings ["parents"?] and congratulations to Kenyon's graduating class of 2005. There are these two young fish swimming along and they happen to meet an older fish swimming the other way, who nods at them and says "Morning, boys. How's the water?" And the two young fish swim on for a bit, and then eventually one of them looks over at the other and goes "What the hell is water?"

This is a standard requirement of US commencement speeches, the deployment of didactic little parable-ish stories. The story ["thing"] turns out to be one of the better, less bullshitty conventions of the genre, but if you're worried that I plan to present myself here as the wise, older fish explaining what water is to you younger fish, please don't be. I am not the wise old fish. The point of the fish story is merely that the most obvious, important realities are often the ones that are hardest to see and talk about. Stated as an English sentence, of course, this is just a banal platitude, but the fact is that in the day to day trenches of adult existence, banal platitudes can have a life or death importance, or so I wish to suggest to you on this dry and lovely morning.

Of course the main requirement of speeches like this is that I'm supposed to talk about your liberal arts education's meaning, to try to explain why the degree you are about to receive has actual human value instead of just a material payoff. So let's talk about the single most pervasive cliché in the commencement speech genre, which is that a liberal arts education is not so much about filling you up with knowledge as it is about quote teaching you how to think. If you're like me as a student, you've never liked hearing this, and you tend to feel a bit insulted by the claim that you needed anybody to teach you how to think, since the fact that you even got admitted to a college this good seems like proof that you already know how to think. But I'm going to posit to you that the liberal arts cliché turns out not to be insulting at all, because the really significant education in thinking that we're supposed to get in a place like this isn't really about the capacity to think, but rather about the choice of what to think about. If your total freedom of choice regarding what to think about seems too obvious to waste time discussing, I'd ask you to think about fish and water, and to bracket for just a few minutes your skepticism about the value of the totally obvious.

Here's another didactic little story. There are these two guys sitting together in a bar in the remote Alaskan wilderness. One of the guys is religious, the other is an atheist, and the two are arguing about the existence of God with that special intensity that comes after about the fourth beer. And the atheist says: "Look, it's not like I don't have actual reasons for not believing in God. It's not like I haven't ever experimented with the whole God and prayer thing. Just last month I got caught away from the camp in that terrible blizzard, and I was totally lost and I couldn't see a thing, and it was fifty below, and so I tried it: I fell to my knees in the snow and cried out 'Oh, God, if there is a God, I'm lost in this blizzard, and I'm gonna die if you don't help me.'" And now, in the bar, the religious guy looks at the atheist all puzzled. "Well then you must believe now," he says, "After all, here you are, alive." The atheist just rolls his eyes. "No, man, all that was was a couple Eskimos happened to come wandering by and showed me the way back to camp."

It's easy to run this story through kind of a standard liberal arts analysis: the exact same experience can mean two totally different things to two different people, given those people's two different belief templates and two different ways of constructing meaning from experience. Because we prize tolerance and diversity of belief, nowhere in our liberal arts analysis do we want to claim that one guy's interpretation is true and the other guy's is false or bad. Which is fine, except we also never end up talking about just where these individual templates and beliefs come from. Meaning, where they come from INSIDE the two guys. As if a person's most basic orientation toward the world, and the meaning of his experience were somehow just hard-wired, like height or shoe-size; or automatically absorbed from the culture, like language. As if how we construct meaning were not actually a matter of personal, intentional choice. Plus, there's the whole matter of arrogance. The nonreligious guy is so totally certain in his dismissal of the possibility that the passing Eskimos had anything to do with his prayer for help. True, there are plenty of religious people who seem arrogant and certain of their own interpretations, too. They're probably even more repulsive than atheists, at least to most of us. But religious dogmatists' problem is exactly the same as the story's unbeliever: blind certainty, a close-mindedness that amounts to an imprisonment so total that the prisoner doesn't even know he's locked up.

The point here is that I think this is one part of what teaching me how to think is really supposed to mean. To be just a little less arrogant. To have just a little critical awareness about myself and my certainties. Because a huge percentage of the stuff that I tend to be automatically certain of is, it turns out, totally wrong and deluded. I have learned this the hard way, as I predict you graduates will, too.

Here is just one example of the total wrongness of something I tend to be automatically sure of: everything in my own immediate experience supports my deep belief that I am the absolute center of the universe; the realist, most vivid and important person in existence. We rarely think about this sort of natural, basic self-centeredness because it's so socially repulsive. But it's pretty much the same for all of us. It is our default setting, hard-wired into our boards at birth. Think about it: there is no experience you have had that you are not the absolute center of. The world as you experience it is there in front of YOU or behind YOU, to the left or right of YOU, on YOUR TV or YOUR monitor. And so on. Other people's thoughts and feelings have to be communicated to you somehow, but your own are so immediate, urgent, real.

Please don't worry that I'm getting ready to lecture you about compassion or other-directedness or all the so-called virtues. This is not a matter of virtue. It's a matter of my choosing to do the work of somehow altering or getting free of my natural, hard-wired default setting which is to be deeply and literally self-centered and to see and interpret everything through this lens of self. People who can adjust their natural default setting this way are often described as being "well-adjusted", which I suggest to you is not an accidental term.

Given the triumphant academic setting here, an obvious question is how much of this work of adjusting our default setting involves actual knowledge or intellect. This question gets very tricky. Probably the most dangerous thing about an academic education -- least in my own case -- is that it enables my tendency to over-intellectualize stuff, to get lost in abstract argument inside my head, instead of simply paying attention to what is going on right in front of me, paying attention to what is going on inside me.

As I'm sure you guys know by now, it is extremely difficult to stay alert and attentive, instead of getting hypnotized by the constant monologue inside your own head (may be happening right now). Twenty years after my own graduation, I have come gradually to understand that the liberal arts cliché about teaching you how to think is actually shorthand for a much deeper, more serious idea: learning how to think really means learning how to exercise some control over how and what you think. It means being conscious and aware enough to choose what you pay attention to and to choose how you construct meaning from experience. Because if you cannot exercise this kind of choice in adult life, you will be totally hosed. Think of the old cliché about quote the mind being an excellent servant but a terrible master.

This, like many clichés, so lame and unexciting on the surface, actually expresses a great and terrible truth. It is not the least bit coincidental that adults who commit suicide with firearms almost always shoot themselves in: the head. They shoot the terrible master. And the truth is that most of these suicides are actually dead long before they pull the trigger.

And I submit that this is what the real, no bullshit value of your liberal arts education is supposed to be about: how to keep from going through your comfortable, prosperous, respectable adult life dead, unconscious, a slave to your head and to your natural default setting of being uniquely, completely, imperially alone day in and day out. That may sound like hyperbole, or abstract nonsense. Let's get concrete. The plain fact is that you graduating seniors do not yet have any clue what "day in day out" really means. There happen to be whole, large parts of adult American life that nobody talks about in commencement speeches. One such part involves boredom, routine, and petty frustration. The parents and older folks here will know all too well what I'm talking about.

By way of example, let's say it's an average adult day, and you get up in the morning, go to your challenging, white-collar, college-graduate job, and you work hard for eight or ten hours, and at the end of the day you're tired and somewhat stressed and all you want is to go home and have a good supper and maybe unwind for an hour, and then hit the sack early because, of course, you have to get up the next day and do it all again. But then you remember there's no food at home. You haven't had time to shop this week because of your challenging job, and so now after work you have to get in your car and drive to the supermarket. It's the end of the work day and the traffic is apt to be: very bad. So getting to the store takes way longer than it should, and when you finally get there, the supermarket is very crowded, because of course it's the time of day when all the other people with jobs also try to squeeze in some grocery shopping. And the store is hideously lit and infused with soul-killing muzak or corporate pop and it's pretty much the last place you want to be but you can't just get in and quickly out; you have to wander all over the huge, over-lit store's confusing aisles to find the stuff you want and you have to maneuver your junky cart through all these other tired, hurried people with carts (et cetera, et cetera, cutting stuff out because this is a long ceremony) and eventually you get all your supper supplies, except now it turns out there aren't enough check-out lanes open even though it's the end-of-the-day rush. So the checkout line is incredibly long, which is stupid and infuriating. But you can't take your frustration out on the frantic lady working the register, who is overworked at a job whose daily tedium and meaninglessness surpasses the imagination of any of us here at a prestigious college.

But anyway, you finally get to the checkout line's front, and you pay for your food, and you get told to "Have a nice day" in a voice that is the absolute voice of death. Then you have to take your creepy, flimsy, plastic bags of groceries in your cart with the one crazy wheel that pulls maddeningly to the left, all the way out through the crowded, bumpy, littery parking lot, and then you have to drive all the way home through slow, heavy, SUV-intensive, rush-hour traffic, et cetera et cetera.

Everyone here has done this, of course. But it hasn't yet been part of you graduates' actual life routine, day after week after month after year.

But it will be. And many more dreary, annoying, seemingly meaningless routines besides. But that is not the point. The point is that petty, frustrating crap like this is exactly where the work of choosing is gonna come in. Because the traffic jams and crowded aisles and long checkout lines give me time to think, and if I don't make a conscious decision about how to think and what to pay attention to, I'm gonna be pissed and miserable every time I have to shop. Because my natural default setting is the certainty that situations like this are really all about me. About MY hungriness and MY fatigue and MY desire to just get home, and it's going to seem for all the world like everybody else is just in my way. And who are all these people in my way? And look at how repulsive most of them are, and how stupid and cow-like and dead-eyed and nonhuman they seem in the checkout line, or at how annoying and rude it is that people are talking loudly on cell phones in the middle of the line. And look at how deeply and personally unfair this is.

Or, of course, if I'm in a more socially conscious liberal arts form of my default setting, I can spend time in the end-of-the-day traffic being disgusted about all the huge, stupid, lane-blocking SUV's and Hummers and V-12 pickup trucks, burning their wasteful, selfish, forty-gallon tanks of gas, and I can dwell on the fact that the patriotic or religious bumperstickers always seem to be on the biggest, most disgustingly selfish vehicles, driven by the ugliest [responding here to loud applause] (this is an example of how NOT to think, though) most disgustingly selfish vehicles, driven by the ugliest, most inconsiderate and aggressive drivers. And I can think about how our children's children will despise us for wasting all the future's fuel, and probably screwing up the climate, and how spoiled and stupid and selfish and disgusting we all are, and how modern consumer society just sucks, and so forth and so on. You get the idea. If I choose to think this way in a store and on the freeway, fine. Lots of us do. Except thinking this way tends to be so easy and automatic that it doesn't have to be a choice. It is my natural default setting. It's the automatic way that I experience the boring, frustrating, crowded parts of adult life when I'm operating on the automatic, unconscious belief that I am the center of the world, and that my immediate needs and feelings are what should determine the world's priorities.

The thing is that, of course, there are totally different ways to think about these kinds of situations. In this traffic, all these vehicles stopped and idling in my way, it's not impossible that some of these people in SUV's have been in horrible auto accidents in the past, and now find driving so terrifying that their therapist has all but ordered them to get a huge, heavy SUV so they can feel safe enough to drive.

Or that the Hummer that just cut me off is maybe being driven by a father whose little child is hurt or sick in the seat next to him, and he's trying to get this kid to the hospital, and he's in a bigger, more legitimate hurry than I am: it is actually I who am in HIS way. Or I can choose to force myself to consider the likelihood that everyone else in the supermarket's checkout line is just as bored and frustrated as I am, and that some of these people probably have harder, more tedious and painful lives than I do.

Again, please don't think that I'm giving you moral advice, or that I'm saying you are supposed to think this way, or that anyone expects you to just automatically do it. Because it's hard. It takes will and effort, and if you are like me, some days you won't be able to do it, or you just flat out won't want to.

But most days, if you're aware enough to give yourself a choice, you can choose to look differently at this fat, dead-eyed, over-made-up lady who just screamed at her kid in the checkout line. Maybe she's not usually like this. Maybe she's been up three straight nights holding the hand of a husband who is dying of bone cancer. Or maybe this very lady is the lowwage clerk at the motor vehicle department, who just yesterday helped your spouse resolve a horrific, infuriating, red-tape problem through some small act of bureaucratic kindness. Of course, none of this is likely, but it's also not impossible. It just depends what you what to consider. If you're automatically sure that you know what reality is, and you are operating on your default setting, then you, like me, probably won't consider possibilities that aren't annoying and miserable. But if you really learn how to pay attention, then you will know there are other options. It will actually be within your power to experience a crowded, hot, slow, consumer-hell type situation as not only meaningful, but sacred, on fire with the same force that made the stars: love, fellowship, the mystical oneness of all things deep down.

Not that that mystical stuff is necessarily true. The only thing that's capital-T True is that you get to decide how you're gonna try to see it. This, I submit, is the freedom of a real education, of learning how to be well-adjusted. You get to consciously decide what has meaning and what doesn't. You get to decide what to worship.

Because here's something else that's weird but true: in the day-to day trenches of adult life, there is actually no such thing as atheism. There is no such thing as not worshipping. Everybody worships. The only choice we get is what to worship. And the compelling reason for maybe choosing some sort of god or spiritual-type thing to worship -- be it JC or Allah, be it YHWH or the Wiccan Mother Goddess, or the Four Noble Truths, or some inviolable set of ethical principles -- is that pretty much anything else you worship will eat you alive. If you worship money and things, if they are where you tap real meaning in life, then you will never have enough, never feel you have enough. It's the truth. Worship your body and beauty and sexual allure and you will always feel ugly. And when time and age start showing, you will die a million deaths before they finally grieve you. On one level, we all know this stuff already. It's been codified as myths, proverbs, clichés, epigrams, parables; the skeleton of every great story. The whole trick is keeping the truth up front in daily consciousness.

Worship power, you will end up feeling weak and afraid, and you will need ever more power over others to numb you to your own fear. Worship your intellect, being seen as smart, you will end up feeling stupid, a fraud, always on the verge of being found out. But the insidious thing about these forms of worship is not that they're evil or sinful, it's that they're unconscious. They are default settings.

They're the kind of worship you just gradually slip into, day after day, getting more and more selective about what you see and how you measure value without ever being fully aware that that's what you're doing. And the so-called real world will not discourage you from operating on your default settings, because the so-called real world of men and money and power hums merrily along in a pool of fear and anger and frustration and craving and worship of self. Our own present culture has harnessed these forces in ways that have yielded extraordinary wealth and comfort and personal freedom. The freedom all to be lords of our tiny skull-sized kingdoms, alone at the center of all creation. This kind of freedom has much to recommend it. But of course there are all different kinds of freedom, and the kind that is most precious you will not hear much talk about much in the great outside world of wanting and achieving and [unintelligible -- sounds like "displayal"]. The really important kind of freedom involves attention and awareness and discipline, and being able truly to care about other people and to sacrifice for them over and over in myriad petty, unsexy ways every day.

That is real freedom. That is being educated, and understanding how to think. The alternative is unconsciousness, the default setting, the rat race, the constant gnawing sense of having had, and lost, some infinite thing.

I know that this stuff probably doesn't sound fun and breezy or grandly inspirational the way a commencement speech is supposed to sound. What it is, as far as I can see, is the capital-T Truth, with a whole lot of rhetorical niceties stripped away. You are, of course, free to think of it whatever you wish. But please don't just dismiss it as just some fingerwagging Dr. Laura sermon. None of this stuff is really about morality or religion or dogma or big fancy questions of life after death.

The capital-T Truth is about life BEFORE death.

It is about the real value of a real education, which has almost nothing to do with knowledge, and everything to do with simple awareness; awareness of what is so real and essential, so hidden in plain sight all around us, all the time, that we have to keep reminding ourselves over and over:

"This is water."

"This is water."

It is unimaginably hard to do this, to stay conscious and alive in the adult world day in and day out. Which means yet another grand cliché turns out to be true: your education really IS the job of a lifetime. And it commences: now.

I wish you way more than luck.

Photo Credit:
https:// medium.com/reflective-stance/seeing-the-water-e31d8f12f5c3–Is this the greatest philosophical question of this century? Check out Debbie Donsky’s thoughts.

Article Credit:

Author: Michael Moody Fitness with excerpt outsourced from https://web.ics.purdue.edu/~drkelly/DFWKenyonAddress2005.pdf.
The 1 Article that Will Make You Rethink Your Day-to-Day Approach
Learn how to lose weight from a personal trainer in Chicago.
 

7 Ways that Keep My Personal Training Clients Motivated

After 12 years of personal training, I can confidently say that there isn’t a standard method of motivation that works for everyone. To make life more challenging, all tools of motivation are only effective 3-6 weeks even if the strategy is perfectly in-line with the person’s drive, wants, needs, schedule, and personal/professional demands (a lot of factors to consider…always).

So, how can YOU motivate yourself and maintain motivation and sanity while trying to achieve your neverending list of goals? First, understand yourself. Are you the ambitious, self-driven person that is self-employed or self-directed at home or in the office? You’re always focused on something, but you haven’t figured why another important goal is a priority. You don’t always need someone to tell you to show up; you just need her or him to tell you how to do efficiently and effectively.

Or are you more effective and efficient under the direction of someone else? You’d rather focus on what you need to do and allow other people to take on the burden of the big picture (no problem with specializing, though). While doing something effectively and efficiently is important, you need a leader to keep your sights on the target.

Either way, both personalities need to add value to a goal to justify its course. Do you truly value the goal? Why do you want to achieve this goal? Is it your choice to pursue this goal? Do you believe in this goal?

They must also recognize the potential obstacles: The perceived demands, real personal and professional demands, lack of education or guidance, etc.

Your personality and the potential obstacles will definitely steer whatever approach you integrate into life. Keep them in mind while you choose a strategy from the list below:

Tips from my Personal Training Clients


Create a Fitness Calendar


JK keeps a calendar of the current month on her fridge. If she exercises, she describes the activity on that day. If JK can’t workout, then she draws a big X in the box instead. Seeing multiple Xs within a given period is motivation to start moving again!

Set Rules


CK sets two hardline rules to keep herself from overworking. No matter the professional demand, she never touches work-related projects on Saturdays and cuts out all electronic work-related activities in the evening as well. As a self-employed producer, CK could work around-the-clock. These rules help her maintain sanity while allowing ample time for creative thought and other personal focuses.

Align Your Behaviors with Your Ideal Self


MJ routinely does a check-in with himself to see if his current habits are aligned with his ideal self. Common questions he may ask himself: Does this activity help me achieve my overall goals? Am I on the correct path to my goals? Are my habits conflicting with who I am or my most important goals? What new goals do I need to create to achieve or maintain my ideal self again?

Carry a Book


“Always carry a real book that either:

a) is part of research for a current project
b) is part of research for a future project
c) has nothing to do with anything, is just for fun and allowing the mind to make new connections

Instead of looking at your phone while waiting in line or being bored while your date is in the bathroom, look at this book. Even better, from my fave comic writer Keiron Gillen--he recommends to always be reading three books that fall into these different categories at once. Most important! Tablets do not count. These must be actual paper books--your mind doesn't think in the same ways connected to the internet, and you will also be tempted to just look at social media.” - DK

Maintain Close Relationships with Family and Friends


“I find that preventative measures are effective. By staying in touch and involved with family (throughout the country even) and friends, I keep a balanced life and outlook where it becomes more difficult for any one thing which comes up to cloud my perspective on what is truly important. As such, any one thing, which may want to unnecessarily steal time and energy from other goals, becomes much harder to have an affect on me.” - RA

Tips from a Personal Trainer


Create a Routine


Simplify to pursue. Eliminate your decision fatigue by creating a consistent routine on how you wake, how you eat, how you work, and how you prepare for bed. It will free up important mental energy to focus on your new goal.

Plaster Unconscious Cues


I always plaster post-it notes with my goals on a wall that I see every day…like the inside of my closet (we don’t need the world to see my goals!). Every time I grab my clothes I consciously and unconsciously see them, and the more I see them, the more likely I will live consciously and unconsciously in line with these goals. I’ve also posted a picture of an important written goal on the wallpaper of my phone to remind myself every time I open it. Although I won’t consciously take the time to read it every time, my mind will certainly recognize it as a reminder.

Photo Credit:
Forbes.com–Will writing down your goals be enough to achieve them?

Article Credit:

Author: Michael Moody Fitness
7 Ways that Keep My Personal Training Clients Motivated
Learn how to lose weight from a personal trainer in Chicago.
 

82 Ways To Change Your Shape in the Mirror in 2018

It’s that time again!! Every year I compile a master list of the most valuable articles that have helped my personal training clients achieve optimal health and weight loss. It’s a comprehensive list of old and new that will help you cut out the guesswork.

Please share this list with anyone (friend, family member, colleague, client, etc.) who wants to change their life and finally see a difference in their health and lifestyle. Also, be sure to bookmark this page and return to it when you're frustrated with your results (which happens to everyone) or need a new idea.

Tip: Skim through this list and find the headlines that are most relevant to your current goals and interests (then spend 20 seconds skimming the article).

***************

Effective Weight Loss Tips and More!


-Your Business Plan to Lose Weight (or Achieve Optimal Health)
-37 Snack Ideas for Weight Loss (And You Won’t Be Bored)
-"14 Ways to Lose a Pound a Day" Review

-"42 Ways to Beat Your Junk Food Cravings" Review
-How to Lose Weight Without Exercise
-"Here's Why Counting Calories Really Isn't Necessary for Weight Loss" Review

-"How to Design Your Kitchen for Weight-Loss Success" Review
-The Secret to Losing Nearly 27 lbs!
-“20 Easy Ways to Cut 500 Calories a Day” Review

-“4 Surprising Benefits of Eating at Night” Review
-Science Confirms Two Ways to Lose Weight Fast
-4 Ways Your Brain Makes You Overeat—And How To Outsmart Yourself

-6 Things 'Successful Diets Have In Common
- “40 Things You’ll Gain When You Lose Weight” Review
-7 Ways to Lose Weight After 50

-Will Eating at Night Really Make You Gain Weight?
-"6 Things You Can Do Every Day to Prevent Weight Gain" Review
-5 Non-Diet Ways to Trick Yourself into Losing Weight

-"20 Easy Ways to Lose 5 Pounds at Work" Review
-"10 Secrets to Lose 25 Pounds Now" Review
-Do This Every Day, and You May Lose 20 Pounds in 6 Months

Why You're Not Losing Weight or Body Fat


-"Best and Worst Meals for Diabetes-Savvy Dining " Review
-"If You're Trying to Lose Weight, Don't Make These 10 Breakfast Mistakes" Review
-"10 Mistakes You're Making Every Time You Think About Starting A Diet" Review

-"7 Reasons Your Weight Loss May Have Stalled" Review
-3 Reasons Why What You’re Eating is NOT Healthy (Even Though You Think So)
-“10 Trendy Health Foods That Can Threaten Your Waistline” Review

-“Why Stress Makes You Want to Eat Everything in Sight or Nothing at All” Review
-4 Weird Reasons Why You're Gaining Weight
-“5 Ways Your Breakfast is Sabotaging Your Weight Loss” Review

-“Just Say No to That Detox Diet or Juice Cleanse” Review
-The Underlying Influence on Your Weight Loss Failures
-6 Diet Tricks That Are Actually Making You Gain Weight

-"Don't Fall for These 10 Weight-Loss Gimmicks" Review
-"5 Bad Things about Detoxing You Don't Know" Review

Easy Recipes for Weight Loss


-The Best Fish Nachos for Weight Loss!
-Weight Loss Recipe: Chili Cajun Chicken and Sauteed Vegetables
-The Best Spinach Stuffed Salmon Weight Loss Recipe Ever!
-Weight Loss Quick Supper: Cajun Almond Crusted Chicken with Asparagus and White Beans

-Weight Loss Recipe: Almond Crusted Mahi with Brussels Sprouts and Roasted Garlic Potatoes
-Vera Cruz Fish and Brussels Sprouts Weight Loss Dinner
-15 Minute Weight Loss Dinner from Trader Joes

Why Salads May Not Help Your Weight Loss Goals


-Why Salad is So Overrated
-"25 Salads That Have More Calories Than a Big Mac" Review

Holiday Weight Loss Tips


-"10 Foods to Give Up for Lent—and How Many Calories You'll Save" Review
-9 Dishes Doctors Won't Eat at Thanksgiving

Best Sources of Protein for Weight Loss


-Save the Cow! Here is a List of Non-Animal Protein Sources
-"45 Vegetarian Protein Sources You Should Be Eating" Review
-36 Ways to Fulfill Your Protein Needs While Losing Weight

Foods You Want to Avoid....And Why!


-"50 Foods You Should Never Eat" Review
-"25 Awful Ingredients Everyone Still Uses—But Shouldn’t!" Review
-"The 10 Dirtiest Foods You're Eating" Review

-11 Foods to Toss Out of Your Kitchen For Good
- “21 Foods that Sound Healthy, But Are Not!” Review

Why You Should Avoid These Drinks


-"20 Coffee Drinks with More Sugar Than a Can of Coke" Review
-How To Fit Alcohol in Your Diet without Ruining Your Weight Loss Goals
-"70 Most Popular Sodas Ranked by How Toxic They Are" Review
- “The Most Unhealthy Drink Orders at the Bar” Review

-"The Best and Worst Booze to Drink if You Want to Lose Weight" Review
-4 Ways To Beat Your Diet Soda Addiction In One Week
-How Caffeine Could Prevent You From Losing Belly Fat

How to Eat at Restaurants and Airports


-“23 Restaurant Foods with Crazy High Amounts of Sugar” Review
-How to Eat Healthy at the Airport

Fitness/Exercise Myths and More!


-4 Simple Ways to Flatten Your Stomach
-You Should Master These 6 Exercises Before the New Year (And Here's How)
-12 Workout Myths That Just Need To Die
-The 15 Most Common Mistakes Personal Trainers See in the Gym

-“7 Myths About How to Stay in Shape” Review
-“How Much Exercise It’ll Take to Undo 17 Popular Fast Food Items” Review
-“20 Ways to Ensure Workouts Happen Every Day” Review

-End Your Lower Back Pain Today
-"The 21 Worst Things You Can Do For Your Body" Review
-Personal Trainer Wisdom: 1 Fitness Myth Unraveled

The Keys to Improve Your Sleep and Reduce Fatigue


-49 Reasons You're Always Tired
-11 Ways To Sleep Better Tonight
-This simple addition to your bedtime routine could make a huge difference in your sleep

Resolutions, Goals, and Relationships


-”13 Weight Loss Resolutions You Shouldn't Make" Review
-”The Best All-In (Life Changing) Fitness Plan for 2017
-5 Morning Habits That Have Made Me More Successful (and Less Stressed)

-"9 Ways to Ensure Your Relationship Is Built to Last" Review
-99 Ways to Redefine Yourself Today
-Excerpt from the book Redefine Yourself: Define Your Purpose

Picture Credit: souprecipesforweightloss.com-Will this smoothie help you change your shape in the mirror?

Article Credit:
Author: Michael Moody Fitness
82 Ways To Change Your Shape in the Mirror in 2018
Learn how to lose weight from a personal trainer in Chicago.