personal trainer gold coast

Weight Loss: The Diet Questions You MUST Ask Yourself

Maybe the reason why you’re not losing weight is because you’re not asking yourself the right questions. Write down what you currently eat for 3 days and then ask yourself the following:

Caloric Amounts


How many calories do you typically consume per meal? Most personal training clients lose weight within the daily caloric range of 1200-1500 calories (you must determine the healthiest amount for you). To do this, you must limit your calorie intake to 3-400 calories per meal. Do they exceed this amount? What food items typically push you over the limit? How will you minimize these items?

Breakdown of Each Meal


You always want to eat with intent, and choose the most nutrient dense foods. "Cutting calories is enough for me, thank you, Mr. Personal Trainer," says you in response. The truth is that your Personal Trainer will help you lose 5-10 lbs initially with a caloric deficit. After that, though, you may hit a wall as your body processes the malnutrition of your choices, inflammation, fluctuating blood sugar levels, and more. Consider this - A typical meal should contain the following ratios:

· 45-55% Plant Nutrients/Vegetables (dark green, starchy, red/orange, etc.)
· 25-40% Protein (lean white meat, fish, soy, eggs, vegetables, nuts, beans, etc.)
· 25% Fiber (beans, legumes, fruit, seeds, vegetables, etc.)

What is the typical ratio for each of your meals? Does your meat intake exceed the number of plants on your plate? What do you typically favor for each meal? Are you still following the ‘Food Pyramid’ from the 1970's?

Inflammation


Our bodies are equipped to handle quite a bit. Like the rest of nature, the human body has boundaries, too. The following items have been scientifically proven to cause weight gain, inflammation, and more:

· Grains including whole grains or all-bran products (breads, crackers, rice, cereals, etc.)
· Processed foods (products with additives and preservatives; genetically modified foods; or anything else not in its whole, natural form)
· Dairy (butter, milk, and cheese processed from animals)
· Alcohol, refined sugar, and artificial sweeteners
· Animal protein with high levels of saturated fat (red meat, pork, wild game, etc.)

How much of each item do you typically consume within a meal? a day? What do you choose the most? Which items are you willing to cut out or cut down 15%? 30%? How will you minimize these foods? What tasty options will you substitute? Are you being stubborn (I kid, I kid, I kid…or am I :p)?

Amount of Fruit Sugars, Grains, and Simple Carbs


How much do you consume of these choices within each meal? Is more than 25% of each meal fruit, whole grains, and simple carbs? Ever wonder why vegans and vegetarians struggle with weight loss? It's most likely a result of their fruit sugar, whole grain, and simple carb (delicious Girl Scout cookies, ALL breads, rice, crackers, chips, candy, ice cream, and everything else devilish that you crave) consumption. Anything above 15 grams of fruit sugar per meal will spike your blood sugar levels...not ideal for losing weight and maintaining stable insulin levels (refined sugars have a worse, quicker acting effect). Simple carbs, as well as whole grains, can do the same. Disclaimer: The fiber in the whole grains will offset this effect in smaller amounts. What is the refined and fruit sugar breakdown of your favorite meals? Are there more nutrient dense alternatives than your typical fruit sugar, grain, and simple carb choices that will provide the fiber you need?

Alcohol


How many calories do you think you consume in a single week from alcohol? If you live in the Midwest, eating and drinking is most likely part of your culture (not your fault :) ). Since alcohol is basically a liquid grain packed with a lot of sugar (of course, there are exceptions), it will also spike your blood sugar levels. If drinking alcohol is part of your diet, what are you willing to exchange in return? In other words…when you order alcohol, what other simple carbs or sugars are you exchanging (i.e. 1 beer instead of 2 scoops of rice)? What low calorie, low sugar alcohol options are you willing to consider to achieve your weight loss goals?

Timing of Meals


What time do you eat each meal? Timing is everything, and it usually takes 3-5 for proper digestion and absorption. You want to avoid eating more food than your body can process at a given time (you know what happens then). At the same time, you want to limit any nutritional deficiency (who knows how your body will compensate). Do you ever feel stuffed or starved? Do you typically take more or less than 3-5 hours in-between meals?

Number of Snacks


How often do you snack? You typically eat snacks because you're hungry (or bored...and that's a separate post). Listen to this cue! Erase the idea of snacking though... it's just a filler food choice. You should always eat with intent, and your body is most likely ready for another meal. Choose a combination with the ratio above in mind - even if it's only 100 calories. What thoughtful combination can you substitute? Should you rearrange you meal schedule instead?

Photo Credit:
xbodyconcepts.com–Is weight loss more than calorie tracking? You may need to ask yourself the right questions to find out.

Article Credit:


Author: Michael Moody Fitness
Weight Loss: The Diet Questions You MUST Ask Yourself
Learn how to lose weight from a personal trainer in Chicago.
 

"This Hotel Now Has Rooms With Mini Personal Gyms Inside" Review

Hilton just made a big announcement! Find out how your upcoming trip can actually take your health and fitness goals to the next level---in your hotel room (from the Health.com article "This Hotel Now Has Rooms With Mini Personal Gyms Inside”)!

Locations


It’s not always possible to keep up with your workout routine while traveling. So one hotel chain is making it easier to cycle, do yoga, or sweat along to a cardio routine video without ever leaving your room.

Last month, Hilton Hotels debuted their Five Feet to Fitness in-room mini gyms, which offer 11 different fitness equipment options just steps away from the bed and nightstand. Eight rooms are currently available-three at Hilton's Parc 55 San Francisco and five at Hilton McLean Tysons Corner in Virginia.

The chain plans to add more than 100 rooms with mini-gyms around the country by the end of the year, says Ryan Crabbe, senior director of global wellness at Hilton. They'll be available in Hilton hotels in Atlanta, Austin, Chicago, Dallas, Las Vegas, New York, and San Diego.

Personal Trainer Wisdom: Is the distance to the gym always the determining factor of whether or not someone exercises? Surprisingly not. Even though most condo buildings in Chicago have fitness facilities most people don’t utilize these amenities (despite the fact that it only takes 1-4 minutes to find it).

The same trend occurs in hotels. Many of my personal training clients have the great intention of exercising during their personal and business travel but rarely make the effort. Understandably so. Whether they’re at home or on the road, they have plenty of distractions.

How do you make sure you don’t contribute to this trend? What’s the best way to counter your undermining self? Book a hotel room WITH the exercise equipment in it, of course! Not only do you eliminate the “I’m too tired to take the elevator to another floor” excuse, but you’re more likely to make healthy choices with the constant reminder next to your bed.

Yes, the quick access is a great benefit. The psychology behind the access is most important, though. You’re more likely to live in-line with your positive health goals if you’re constantly reminded with the appropriate stimuli in your environment. You may not realize it but such things implant themselves in your unconscious when reinforced. While the reminders may not excite you to run 3 extra blocks on the way to your destination, you may think twice about the croissant for breakfast. Essentially, Hilton may have just provided you with the easy answer to stay fit-minded in a new environment.

Workout Equipment


What kind of workout options will guests have? Features include a stationary Wattbike, medicine balls, sandbags, a Bosu ball, TRX, a yoga mat, and a foam roller, among other gear and accessories. Each room also comes with a touch-screen "fitness kiosk" that shows guests the right way to use each piece of equipment. The kiosks are also loaded with more than 200 workout videos covering cardio, cycling, endurance, strength-training, HIIT, yoga, and stretching and recovery.

If guests aren't up for a cycling session after a long day on a business trip or sight-seeing, Hilton still has them covered by outfitting each room with other wellness-related features-such as a meditation chair, protein drinks in a hydration station, and mini Biofreeze packets for sore muscles.

Personal Trainer Wisdom: Although I’m a personal trainer who enjoys the variety that a personal training studio offers, don’t be mistaken: I still believe that you can achieve an unbelievable workout without equipment. Hilton has taken that a step further by providing you with a few key ingredients to take a basic workout to the next level. No matter your fitness goals, you can achieve a great sweat with their setup. The meditation chair is a nice touch, too. Try to avoid the protein drinks, though. Nothing replaces protein from whole food, and Hilton’s options may have too much sugar and be highly processed and inflammatory (not ideal for recovery or weight loss).

Photo Credit:
MSN.com–Will exercise equipment in your hotel room increase the likelihood of working out?

Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article "This Hotel Now Has Rooms With Mini Personal Gyms Inside" on Health.com.
"This Hotel Now Has Rooms With Mini Personal Gyms Inside" Review
Learn how to lose weight from a personal trainer in Chicago.
 

"9 Ways to Ensure Your Relationship Is Built to Last" Review

Stress is probably the biggest obstacle to your weight loss. Surprisingly, the root of change may need to start with your romantic relationship at home. Here are the top tips from the Livestrong article "9 Ways to Ensure Your Relationship Is Built to Last” to minimize your stress at home and maximize your focus in the personal training studio.

BE PRESENT


The best way to connect with those you love is by being present -- over and over and over again -- says wellness counselor Anne Parker. “Being present means fully engaging in what is being shared between you in that moment, truly paying attention to the thoughts, feelings, and actions you’re experiencing together.” Keep the television off as the two of you share dinner. Switch off your tablet or smartphone in the evening so you can spend time fully participating with your partner -- listening, sharing and experiencing the time you’re spending together. Parker adds that while this may sound obvious and straightforward, think about how often we let ourselves get distracted from truly paying attention. “Without engaged presence,” she says, “relationships quickly wither.”

Personal Trainer Wisdom: All relationships benefit from genuine, respectful interactions. In order to adequately do this, you must be present without a doubt. With the neverending distractions and demands from your professional and personal lives, you should really question what you currently offer to your partner. Are you carving out time to interact with him or her? No matter the length of time, are you fully focused on your partner when you spend time together? I’m admittingly often lured by my phone…we can always justify checking on emails for work, right? In an effort to minimize this habit, I’ve begun placing my phone to the side as soon as I walk in the door after work as well as flipping it over (with the sound off). In fact, Sammy and I usually hug as soon as we return home and then we discuss our day before the television is ever turned on (not an emoji hug). Although I’m not perfect, these little efforts add up. With my newborn son Preston joining the family, a refocus couldn’t be any more important. How can you be more present?

ACKNOWLEDGE THE POSITIVE


While we might have fallen in love with our partners because of their positive traits and qualities, everyday stresses and anxieties can make it far too easy for us to focus only on the negative. “Make sure you acknowledge what’s working,” says wellness counselor Anne Parker, “and give credit for the things that go well even in the midst of conflict.” Try to see that for every one negative feeling or interaction between the two of you, there are five positive ones. This five-to-one ratio, according to relationship researcher and author John Gottman, is typical of stable and happy couples. So instead of focusing on how you wish your partner were different, Parker says, “stay in touch with what you love about that person.”

Personal Trainer Wisdom: You need to continue to celebrate the best of each other and the love you share. All people (including me : )) love acknowledgment of the wonderful things they do or the incredible energy they share in the world. You can’t say enough. In a lifetime of imperfections, it is up to you to praise the best of what’s in-between…especially of what you identify in your partner.

NURTURE RESPECT


“Respecting each other means remembering that you are two different people, with different perspectives, histories, and ways of being,” says wellness counselor Anne Parker. In a paper published in 2000 in the American Journal of Psychotherapy concerning romantic love and its barriers, the idea of respect is equated to each person taking their partner seriously as a person. The article theorizes that in order to love another in the fullest sense, it is vital to understand and appreciate that your partner, like you, is “the conscious center of her own world, a fellow maker of choices, an entitled holder of rights, values and life goals and an experiencer of joys and sufferings.” Honoring those differences is just as important as valuing the similarities, Parker says. “We all want to be respected for who we are and what makes us unique.”

Personal Trainer Wisdom: This quote is worth repeating: Your partner, like you, is “the conscious center of her own world, a fellow maker of choices, an entitled holder of rights, values and life goals and an experiencer of joys and sufferings.” Do you keep this in mind while interacting with your partner? What assumptions do you make about him or her? Are you reacting instead of considering your partner's history and the root of his or her perspective? You are entitled to your opinion. In respect to your partner though, you should take the time to learn “why, what, when, who, how, and where” before passing judgment or making an assumption. Respect is best shown through your willingness to build effective communication. Ask the right questions and give your partner the benefit of the doubt.

BE CURIOUS


People want to feel that their significant other is interested in them and cares about what is important to them. Cultivate curiosity and interest in your partner. Don’t presume you already know all of his answers, motives, thoughts and experiences. Making such a presumption distances yourself from who your partner truly is, denies him the opportunity for expression and diminishes intimacy. “Make sure that you regularly create focused time to just talk, ask questions and share the thoughts and feelings of everyday experiences,” says wellness counselor Anne Parker. Curiosity breeds discovery, she explains, “and ongoing discovery about each other keeps the relationship vital and interesting.”

Personal Trainer Wisdom: Over time, your wisdom has evolved as a result of your experiences. You most likely have changed in a number of ways and it’s not fair to think that your partner has been static during the same length of time. Be curious. Explore how your partner experiences the world each day…you may be surprised to hear how he or she now interprets a situation or handles a challenge differently a second time. It’s a great opportunity to connect at different emotional and mental levels and it also opens the doors for additional communication and trust.

DON’T GET ATTACHED TO BEING RIGHT


When disagreements occur between you and your partner, don’t commit yourself so fully to the idea that you’re the one who’s right that you lose sight of what’s really important. “Getting attached to being right just creates barriers to resolution and productive action,” says wellness counselor Anne Parker. Most of the time it doesn’t even matter who’s right, she says. “What matters is how you connect, listen, discuss and create the most productive result.”< br>
Personal Trainer Wisdom: You should celebrate the best of life together and seek the best and most reasonable solution possible (together) when confronted with a challenge. There is, and never will be, any value in establishing who’s right or wrong…it doesn’t matter. If that’s your focus, shame on you. A relationship isn’t a game or a battle. You need to rethink your approach. Even if you’re not at fault you add fuel to the fire with this attitude. Sorry, drama queens and kings, I'm talking to you.

Photo Credit:
Elizabethnord.com–Does a real change start with your approach to your relationship?

Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article "9 Ways to Ensure Your Relationship Is Built to Last" on Livestrong.com.
"9 Ways to Ensure Your Relationship Is Built to Last" Review
Learn how to lose weight from a personal trainer in Chicago.
 

"Is Stress Making You Fat? Science Finds a New Link" Review

Have you changed everything from your diet to your fitness regiment and still haven't lost weight? The answer may be the amount of stress you endure. Check out this very convincing article on why we should limit the emotional burden we bear (from the recent weight loss article "Is Stress Making You Fat? Science Finds a New Link").

Health.com: Is Stress Making You Fat? Science Finds a New Link


Sure, your life is bananas. And maybe you feel like you can manage it all just fine. But here is a powerful reason to pencil in some me time: Feeling stressed for months at a time can up your risk for obesity, according to scientists from University College London.

Their new study used hair clippings to measure levels of the stress hormone cortisol in people’s bodies. Hair samples provide more accurate hormonal data than other types of samples, the authors say, making their findings some of the strongest yet to suggest that stress and weight are closely linked.

For the study, published today in Obesity, the researchers collected locks from more than 2,500 men and women over a four-year period and analyzed them for accumulated levels of cortisol. (The samples were cut as close as possible to the scalp, and represented hair growth over about two months.)

The researchers also recorded participants’ weight, body mass index (BMI), and waist circumference over time. And they noticed a clear connection: People who had higher levels of cortisol in their hair tended to rank higher on all three physical measures, as well.

In fact, people classified as obese based on their BMI (30 or greater) or waist circumference (greater than 102 centimeters in men or 88 centimeters in women) had particularly high levels of cortisol in their hair.

These findings support previous research that suggests that high-stress levels can trigger unhealthy habits—like losing sleep and eating “comfort food” high in sugar and fat. Other studies have shown that cortisol levels can affect metabolism and fat storage in the body, implying that weight gain could potentially occur even if a person’s behaviors don’t change.

But most studies have relied on measurements of cortisol in the blood, saliva, or urine—which can vary depending on situational factors and time of day. The relatively new technology of measuring hair cortisol provides more accuracy for long-term cortisol measures, say the authors, and strengthens the existing research.

The association between cortisol levels and waist circumference is particularly important, says lead author Sarah Jackson, Ph.D., a research psychologist in the Department of Behavioral Science and Health since carrying fat around the midsection is a known risk factor for heart disease, diabetes, and early death.

Personal Trainer Wisdom: You can't achieve your most ideal self without looking at every facet of your life including the mental, emotional, and physical parts of you. They are intertwined and require a multi-prong approach. This couldn't be any truer when pursuing a weight loss goal.

Without a doubt, there is no bigger challenge than managing your physical self and the responsibilities of your personal and professional lives. No surprise, you and many others are overwhelmed with stress (and your weight is suffering as a result). While these recent findings may not anything new, they once again affirm an important notion: weight loss requires more than a focus on fitness and nutrition.

The authors noted that their study participants were all 54 and older and mostly white, and pointed out that the study's findings may not apply to a younger or more diverse group of people. They also can’t say which came first: obesity or elevated cortisol levels.

Susan K. Fried, Ph.D., professor of medicine, endocrinology, diabetes, and bone disease at Icahn School of Medicine at Mount Sinai, said in an email that it’s possible that obesity could trigger higher stress levels. The study’s cortisol measurements reflect exposure over a couple of months, “but the obesity in the people studied likely developed many years earlier,” says Fried, who reviewed the research but was not involved herself.

“Thus, these high hair cortisol values may simply reflect social or biological stress associated with being obese,” she says. For example, stigma and medical conditions associated with being overweight (such as high blood pressure and arthritis) could both cause stress over time.

Jackson agrees that this is a possibility, but says it can’t hurt to be aware of how stress might influence weight gain: “I think the take-home message from our study is really to try and maintain awareness of healthy lifestyle habits during times of stress."

“When we’re stressed out we may find it more difficult to find the motivation to go for a run or resist unhealthy foods, and that’s when it is easier for weight to creep on,” she says. It could also be helpful to identify ways to reduce exposure to stressful situations, she adds, or to find ways of coping with stress that doesn't involve food.

If further research is able to identify a cause-and-effect relationship—that is, show that stress and cortisol levels are directly responsible for fueling weight gain—it could lead to new ways of using stress reduction to prevent and treat obesity, says Jackson.

Personal Trainer Wisdom: What great insight, huh? Not so fast. You shouldn't believe everything you read...at least not yet. More research is needed. With this being said, it's okay to listen to any health and fitness claim, but you need to take responsibility and continue your research. Don't take everything on the surface. Do you really know what this claim is based on? Most health proclamations are backed by studies but what do you know about the studies? Who funded the study? Could there be a conflict of interest? How many people participated? How were they recruited? Are they representative of the general population? Are they representative of you? What was the scientific approach used in the study? Do other studies support or dispute this claim? Why or why not? Reading these types of articles aren't enough. You need to ask the right questions too. I give Health.com professional credit for exploring the study in more depth. Specifically, looking at the participants and whether these findings generalize to the greater population.

Picture Credit:
MSN.com-Is this research a step in the right direction for people trying to lose weight?

More to Read:
Are you ready to try a few weight loss tricks from a personal trainer in Chicago? Check out 6 Things 'Successful Diets Have In Common.

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Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article " Is Stress Making You Fat? Science Finds a New Link " on MSN.com.
"Is Stress Making You Fat? Science Finds a New Link" Review
Learn how to lose weight from a personal trainer in Chicago.
 

99 Ways to Redefine Yourself Today

Here is the master list of intent from my self-improvement book, Redefine Yourself: The Simple Guide to Happiness. Use it to set your path in 2019.

1. Believe that you can redefine yourself.
2. Create a business plan for your life.
3. Become a human scientist and study the physical, mental, and emotional you.
4. Make it a point to understand yourself and others.
5. Commit to this journey and don’t take the easy way out.
6. Become an outside observer to the mechanics of your mind and think about your thinking.
7. Ask yourself the tough questions and answer honestly.
8. Practice looking at yourself objectively.
9. Trust your instincts, your gut, and your perspective, but know where they stem from.
10. Don’t be a bystander in the course of life.
11. Adopt the mantra “Keep it Simple”.
12. Write your new mantra on a post-it note and place it in numerous places as a reminder.
13. Confront your inner influences.
14. Approach new ideas with an open mind.
15. Realize that you’re not alone.
16. Practice mindfulness.
17. Teach yourself to wake up to life around you—and inside of you—at any given moment.
18. Schedule alerts throughout the day to remind you to “take a breath”.
19. Listen to your inner voice.
20. Catch yourself making negative statements about you while randomly doing other things and write them down.
21. Don’t analyze yourself.
22. Filter your subconscious messages.
23. Create a list of positive messages and repeat them to yourself daily.
24. Face your inner self.
25. Remove the invisible obstructions that hold you back from achieving personal success.
26. Become a detective and collect the truth of a moment, observing yourself and every movement, sight, touch, scent, and sound of the world.
27. Gather evidence for the truth without judgment.
28. Don’t take a leap of faith without stopping first and observing the moment.
29. Accept that you don’t know everything.
30. Stop the train of life and pick up the bits and pieces around you every once in awhile.
31. Remain aware before making a decision, judgment or movement and commit to a higher state of living.
32. Accept the real perfections and imperfections of the world.
33. Soak in the aura of a moment wherever you are as often as possible.
34. Don’t dwell on the imperfections of you, your situation, or your surroundings.
35. Remove yourself from a situation when necessary (despite your emotional investment).
36. Don’t fixate on imperfect pieces of life that are unchangeable at the moment.
37. Don’t construct a rose-colored reality to mask the blight and scathing.
38. Accept things in their current state, including the blight and scathing.
39. Sometimes listen to your subconscious when it taps you on the shoulder.
40. Sometimes ignore your subconscious when it taps you on the shoulder with the same negative message.
41. Remember this quote by Frederick Douglass, a former slave and leader in the abolitionist movement. Accept that what you discover isn’t always the easiest to handle (and that’s okay): “…I would at times feel that learning to read had been a curse rather than a blessing. It had given me a view of my wretched condition, without the remedy. It opened my eyes to the horrible pit, but to no ladder upon which to get out. In moments of agony, I envied my fellow slaves for their stupidity. I often wished myself a beast.”
42. When you don’t accept it, tell yourself again and again and again that you should.
43. Quit complaining and do something.
44. Accept your ‘selfish friends’ as they are and ignore their ‘selfish’ tendencies. Discuss with them how their actions make you feel or begin dismantling your friendship.
45. Accept that the president (insert Republican, Democrat, or Independent here) is the leader of the United States. If you don’t support them then either: get involved with politics, make a grassroots effort for change, or ignore their political decisions.
46. Develop an evidence-based strategy to overcome challenges and choose the best possible decision.
47. Judge yourself fairly.
48. Don’t avoid looking at yourself.
49. Accept that obsessive, perfectionist ambition will lead to a perfect state of stress and an emotional unacceptance of your life.
50. Limit your distractions and listen to the people around you.
51. Don’t multitask (sorry).
52. Accept that feeling overwhelmed or frustrated is the result of your perspective.
53. Think rationally about the challenges you face daily.
54. Identify the fears that steer your behavior.
55. Refuse to allow insecurities to steer your behavior.
56. Tell yourself that you’re strong enough to face your fears again.
57. Tell yourself that your insecurities are irrational.
58. Find the root of your insecurities and write down the evidence against these irrational claims.
59. Extinguish Your Insecurities.
60. Don’t worry what people think unless you request for their input.
61. Accept people’s input, but remember you don’t always have to agree with their opinion or approach.
62. Leash and manage your emotional output.
63. Develop a cool head that will allow you to see the whole picture without a filter.
64. Recognize what drives your emotions and the coping behaviors that result.
65. Accept that you failed to reach these goals once before, and you may fail again.
66. Regain control over your life.
67. Feel confident about your approach, accepting the consequences, and adapting whenever and wherever needed.
68. Take control of the trends, patterns, and little idiosyncrasies that make up your world.
69. Don’t say “It is what it is” unless you’ve fully investigated yourself and the possible solutions.
70. Accept that improving a relationship might mean adapting or leaving it.
71. Identify the areas in your personal life in which you feel helpless.
72. Find control over your happiness at work.
73. Take control over your position and reshape it in a way that brings fulfillment to you.
74. Reevaluate your role in the company.
75. Change or redefine your position so that it fosters autonomy.
76. Request a position that values your creativity and judgment.
77. Understand your decision-making process.
78. Control the external influence on your decisions.
79. Convince yourself that you can change your environment.
80. Approach new problems with confidence.
81. Identify the problem accurately and specifically.
82. Consider as many solutions as possible and their implications.
83. Choose the best solution and then act.
84. Accept that making mistakes is part of the learning process and sometimes we have to make them repeatedly before we notice they’re a problem.
85. Accumulate wisdom through error.
86. Change bad habits by inserting a new routine, keeping the old cue, and delivering the old reward.
87. Accept that you already live by a set of rules.
88. Redefine your boundaries based on your needs (not your wants).
89. Create conversations with others.
90. Realign your perspective with your purpose—what you feel you were meant to do.
91. Create goals to maintain your positive focus.
92. Create a bucket list.
93. Slow down your life.
94. Treat life as an adventure and explore the unknowns.
95. Smile more often.
96. Share wisdom with others.
97. Give people the benefit of the doubt more often than not.
98. Help someone when you notice it.
99. Be your best self.

Article Credit:

Author: Michael Moody Fitness
99 Ways to Redefine Yourself
Learn how to lose weight from a personal trainer in Chicago.
Self-improvement book by Chicago personal trainer Michael Moody

Self-improvement book by Chicago personal trainer Michael Moody