Encouraging Health and Happiness

Posts tagged “goal setting

Top 10: Fitness Goals

50 pushups or a 5-second, 40-yard dash? Why not try both?

By Shannon Clark,

In order to keep yourself motivated to stick with your active lifestyle, setting regular goals is important. By taking a look at what you’re working toward every so often, and making sure that those goals are still applicable to your current situation, you can ensure that you stay on track and get the results that you’re looking for.

If you don’t have a goal that you’re currently working towards, we have 10 ideas for you to consider.

 Run Your First Full Or Half-Marathon (more…)


Top 10: Habits Of Elite Athletes

Get into these routines, and you’ll reap some serious benefits.

By Kevin Neeld, Fitness Expert

It’s been said that all it takes to be successful is to find someone else who has achieved what you want, and do what they do. Aristotle once said, “We are what we repeatedly do. Excellence, then, is not an act, but a habit.” In this vein, there is incredible insight to be gained from the habits of elite athletes. While not every man has the tools to compete at a professional level, mirroring the habits of the great athletes will surely help you get in better shape and improve your athletic performance. These are the Top 10: Athlete Habits.

 Envision Success (more…)

Twelve Steps to Get Things Done


No Frills Personal Development

It’s become apparent that not everyone connects with, relates to or gains value from the traditional personal development language or paradigm. Or words like paradigm (for that matter). Many of my readers have shared with me that their partner (sister, brother, mother, father, boss) needs to hear these (types of) messages but they seem to have an aversion to anything that smells like ‘motivational speaker’. To be honest, I don’t blame them. Some motivational speakers are a little smelly. (more…)

Steve Jobs and the Seven Rules of Success

Steve Jobs’ impact on your life cannot be overestimated. His innovations have likely touched nearly every aspect — computers, movies, music and mobile. As a communications coach, I learned from Jobs that a presentation can, indeed, inspire. For entrepreneurs, Jobs’ greatest legacy is the set of principles that drove his success.


50 Life Secrets and Tips

50 Life Secrets and Tips
  1. Memorize something everyday. Not only will this leave your brain sharp and your memory functioning, you will also have a huge library of quotes to bust out at any moment. Poetry, sayings and philosophies are your best options.
  2. Constantly try to reduce your attachment to possessions. Those who are heavy set with material desires will have a lot of trouble when their things are taken away from them or lost. Possessions do end up owning you, not the other way around. Become a person of minimal needs and you will be much more content.
  3. Develop an endless curiosity about this world. Become an explorer and view the world as your jungle. Stop and observe all of the little things as completely unique events. Try new things. Get out of your comfort zone and try to experience as many different environments and sensations as possible. This world has so much to offer, so why not take advantage of it?
  4. Remember people’s names so that they feel appreciated and for your own future benefit when you want something from that person. To do this, say their name back to them when they introduce themselves. Then repeat the name in your head a number of times until you are sure you have it. Continue to use their name in conversation as much as possible to remove any chance of forgetting it. If you’re still having trouble, make up a rhyme about their name: “Dan the Man” or “Natalie flatters me.”
  5. Get fit! It’s ridiculous to think that we have one body, one sole means of functioning, and people are too lazy to take care of themselves. Fit bodies lead to better health, confidence and more success with romantic endeavors. I’d say those are 3 very good reasons to get in shape.
  6. Learn to focus only on the present. The past is unchangeable so it is futile to reflect on it unless you are making sure you do not repeat past mistakes. The future is but a result of your actions today. So learn from the past to do better in the present so that you can succeed in the future.
  7. Even more specifically, live in THIS moment. Even 10 minutes ago is the past. If you live purely in this moment you will always be happy because there is nothing wrong in this split-second.
  8. Smile more often. Whenever you get a grin on your face, your brain is releasing serotonin, the happy hormone. Smiling is the natural way to force yourself to be happy. Many people even smile for five minutes straight in the morning to get themselves in a great mood for the day. It is a very powerful tool that is utilized less and less as we grow older and need happiness more than ever. Just remember that while happiness leads to smiles, smiles also lead to happiness.
  9. Drink water. Hydration is tremendously important for overall health. Soda has absolutely ZERO nutritional content; it’s like pouring a punch of sugar and syrup into your cup. Instead, fill it with life-replenishing water. It may taste plain at first if you’re coming off of a heavy soda-drinking streak, but you’ll soon find yourself addicted to it. 10 glasses per day is optimal, how many have you been getting lately?
  10. Don’t take life so seriously! Learn to laugh at the little things and this whole “existence” thing will be a whole lot easier. Be amused by your mistakes and failures and be thankful that you learned your lesson and won’t mess up like that again. And most importantly do things that you enjoy! Life is not strictly business, it can be mixed with pleasure.
  11. Dig Deeper…

Mental Toughness Training for Sports

Mental Toughness Training for Sports


Mental toughness is a psychological quality that allows peak performance in any endeavor. Since the brain acts as a central processing unit for the muscles and nerves, mental toughness is particularly relevant if you seek to maximize performance in sports. Sports psychology has developed into a profession and focuses on the development of mental toughness for athletic purposes.


Mental toughness is the psychological edge that allows you to perform at the peak of your ability in a challenging endeavor. It consists of six attributes: self-confidence, motivation, focus, poise under pressure, courage and resiliency. These attributes can be developed through the use of goal-setting, imagery and focus training.

Goal Setting

In order to motivate yourself, you must set clear goals. These goals must be realistic, because self-confidence in your ability to attain unrealistic goals in unjustified and ultimately discouraging. Your goals must also be challenging, because it is difficult to get motivated over a goal that is too easy to achieve. Finally, goals must be specific and measurable, so you will know when you have attained them and can regularly chart your progress.


Visualization is simply using your imagination to train. This will help build neural pathways that can produce measurable increases in your coordination. In some ways, it is superior to physical training–although it should be used to supplement rather than replace physical training–because you can train anywhere, any time without exhaustion.

Nevertheless, it may take time for you to develop the visual imagination necessary to vividly imagine knocking out an opposing boxer time and again. At advanced levels, you will be able to “rewind” and “fast forward” your visualization, and even put it into slow motion, so you can carefully analyze each move you must make. In addition, vividly imagining success in advance can improve your self-confidence.

…Dig Deeper…

Mental Toughness Exercises

Mental Toughness Exercises

Mental Toughness Exercises

Sean Hyson, conditioning coach and fitness editor of “Men’s Fitness” magazine, defines mental toughness as “the ability to maintain the focus and determination to complete a course of action despite difficulty or consequences.” Anyone can improve their mental toughness through training and practice. Mental toughness will help you overcome many different types of obstacles in athletic endeavors as well as in off-the-field pursuits such as work and relationships.

Clarify Your Goals

You can’t get to where you want to be if you don’t know where you’re going, and you will have no motivation to go there if you don’t know why you are going. Do some soul searching to discover what you truly desire, and set your goals accordingly. Record these goals in a notebook. Each goal should be accompanied by the reason why you are pursuing it, based on your deepest desires. Review your notebook frequently.

Seize Control of Your Mind

Rachel Cosgrove, strength and conditioning coach and triathlete, notes that everyone is subject to a constant internal dialogue going on in their minds. One key to mental toughness is to seize control of that dialogue.

You must first train yourself to become aware of your thoughts as they occur. Then learn to identify negative thoughts and replace them with positive, but realistic ones. One example would be to replace complaining and blaming thoughts with problem-solving thoughts.

Dig Deeper