Keith JonesFebruary 26, 2016

As I grow older, I find myself valuing peaceful experiences more and more in my life. I use to think any peace I enjoyed was a byproduct of being in the right place at the right time and being around the right people. This is simply not true. I can create a peaceful situation no matter where I am and who I am with. To think otherwise leaves me powerless and a victim of circumstance. I want to create peace in my life. To do this, I began researching the subject and listening to people who are masters of living peaceful lives. What I learned is that we can all have peace in our lives at any time no matter how life shows up.

Peaceful warriors throughout history teach us that once a person masters themselves, they can control how they feel. They can find calmness and bliss anywhere and with anyone. I thought I was only able to do this when life lined up perfectly and the people around me were happy and loving souls. I didn’t do as well when life was challenging, people were rude or judgmental and when I was trying to be right about something. I struggled when this happened. So, I went back to reading the words of enlightened philosophers. They said, “It’s during these experiences that we have the greatest opportunity for growth. Challenging times, difficult people and our egos provide situations to grow and master ourselves. They are our greatest teachers because they push our buttons.”

I took all this to heart and began viewing challenging circumstances and people as perfect opportunities to practice being peaceful. Here’s how I do it:

1. I see the situation and person as a gift. I don’t resist, instead I embrace them.
2.  I look for ways in which they might push my buttons if I was not working on being calm.
3. I make it not about them, but about how I can express gratitude, kindness and love in the face of this. If someone says something negative or judgmental about me, I don’t engage or react. Instead, I send love. When I do this, I feel powerful and calm.

Life and difficult people are our greatest teachers. They provide opportunities to master ourselves. Instead of being charged by them, see them as gifts. Be powerful and tap into the peaceful warrior inside of you. Send them kindness and love. You will be happier every single time.

Keith

Keith JonesFebruary 24, 2016

People with the most loving and giving nature are those who serve others. There is something about how they see the world and treat other people. For them life presents countless opportunities to grow and make a difference for others. When they see suffering or injustice, they do more than observe and talk about it. They look for ways to eliminate it and act accordingly.

As a kid growing up in the south, I went to church several days a week. Our church taught us that we each have a duty to help others have a better life experience. We read to senior citizens in assisted living facilities, gave clothes to kids who needed them and helped families going through financial hardships. At school we did fundraisers food drives to help people in the community. Thanks to some compassionate and loving adults, giving back became a part of me.

While I’ve enjoyed helping others, I wasn’t always present to how doing so affected me emotionally. I thought it was just something you do. It wasn’t until I was on the receiving end of people’s kindness that I felt the power of giving. At age 13, we had a domestic violence situation in our home. My mom’s coworker took us in with no questions asked. We stayed with her for a month. Not once did she ask questions about the incident, judge my stepfather for the physical abuse or make my mom wrong for choosing to go back to him. Instead, she gave us unconditional love. It was the most beautiful act of kindness I’d seen. It touched me deeply. And it was this event of being on the receiving end of giving that makes me want to contribute to others.

At ToBeRe… and 2BeRe University, we continue the great work of serving others. From helping each other move to helping someone recover physically after surgery or emotionally after a personal setback or loss, we are there. In all cases, we show up with a giving heart.

To be happy and live a truly fulfilling life, create a purpose that goes beyond serving yourself. Give and serve others unconditionally.

Keith

Amy FriendFebruary 22, 2016

I am currently taking a community college class in Exercise Science and Kinesiology. I love this class. As I complete each assignment, I think “what a great blog this topic would make!” This last week we have been studying the principles of motivation and adherence.

One of the strategies for creating sustainable motivation is FIT/Rational Thinking. FIT stands for Fundamentally Independent Thinking. It means that nothing can make a person upset, angry or depressed, but rather, what a person thinks determines how they feel. I love Henry Ford’s quote, “If you think you can or you think you can’t, you’re right.” I can apply this to my own life in so many ways. When I first had to go back to school, after 30+ years (as a requirement for my job), I thought, “I can’t do this. I can’t read without getting distracted. How am I ever going to get through all those pages?” My friend and personal coach, Keith Jones, calls me out when he hears me say “I can’t.” My confidence has grown exponentially because of it. Succeeding in that one class motivated me to take another, this time in something that I am really passionate about. Fast forward, five classes later, and I am a wizard at reading and succeeding. Henry Ford’s quote suggests that people’s beliefs about their abilities determine their chances of completing or not completing a task successfully. Psychologists would call this self-efficacy, but, oversimplifying as it may be, you could just call it confidence.

Applied to my workout routine, there have been mornings when my alarm goes off at 4am and I lay there in bed thinking, “I can’t get up. I’m too tired. I didn’t get enough sleep. My body aches.” And, the list goes one. With a stronger mindset, I now say “I can do this!” I get up, workout and prove myself right every time!

As you go through your day, be mindful of your thoughts and what you say. You’re listening and what you internalize directly affects the results you produce. So strengthen your mindset and beliefs to do anything you want to do.

Amy

Keith JonesFebruary 21, 2016

I rarely allow myself to be taken off my path by negative things people say. It is often my practice to not react to what’s said, but rather stay focused on my life purpose to help others reach their goals and be their best. However, every once in a great while, I relax and my ego shows up and interprets words spoken or written as an act of war in which I make the other person an enemy. And because the loving side of me disagrees strongly, a battle takes place within between my loving heart and ego. Thanks to a lot of personal development work and inspiring friends who I call when this happens, I almost always respond by letting it go and sending the other person love. Taking this action allows me to get back to the important business of serving others.

People say and do things that are not loving. I have done so during my lifetime. As I grow older, work on myself more and surround myself with people who love instead of judge, I am happier and able to be compassionate and loving to people who are not the same to me. I am grateful to all the people who treated me this way; especially when I wasn’t so lovable.

We are all on a journey. When we are happy with ourselves, we are loving to everyone around us. And when we are hurting inside, we often hurt others even if we tell ourselves we are defending ourselves. Always choose to be loving in your words and actions no matter what. John Lennon said it best. “Love is the answer. What was the question?” I commit to making this my answer every time moving forward. Make it yours for a happy and extraordinary life.

Keith

Keith JonesFebruary 20, 2016

The verdict is in. For sustainable results and lasting success, it’s important to make the actions you take to accomplish your goals a practice and not a checkbox. Some people resist this truth. But, individuals who have a track record of being at the top of their game over a long period of time, embrace it. The areas of my life that are consistently extraordinary are that way because I have created a daily practice to make them that way. For example, my health and fitness have been optimal for over 20 years. It has nothing to do with genetics, but rather a non-negotiable commitment to eat healthy foods daily and exercise 5-6 days per week. In two decades I haven’t deviated from this practice. The areas of my life that are “average” are those where I treat my goals as a checkbox. For example, on the one hand, my career over the last 10 years has been incredibly rewarding in regard to how it makes me feel when I serve others. However, on the other hand, I have not grown the company like I’ve wanted to. That’s because I treated the marketing aspect as a checkbox. I did it whenever we had an event coming up. Then I would cross marketing off the list. If I had made promoting the company and community a practice, I would’ve marketed every day.

The people who are physically healthy and fit without fluctuations have made great nutrition and exercise a practice. Those who are not at their ideal weight or fitness level make these areas a checkbox. They go on a diet for special events such as a high school reunion, wedding or vacation. And, after the occasion is over, they gain the weight back. When they sign up for an event like a 10k race, they train by running 3-4 times a week. Once the race comes and goes, they stop exercising.

Take a close look at the areas of your life that you want to be extraordinary. Are you satisfied with the level of fulfillment they bring you? If not, they you’re probably treating them like a checkbox and checking them off by taking temporary actions. If you want a lasting success, make all actions associated with your goals a consistent practice.

Stronger Mindset,

Keith

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Keith JonesFebruary 17, 2016

I recently listened to a Brian Johnson podcast in which he talked about how the way we talk affects our lives. While I had heard this before and believed it to be true, something was different about hearing it this time. For the rest of the day, I paid really close attention to the words that came out of my month and the things I said to myself silently. I was blown away by the amount of “victim speak” I did.

Victim speak includes words like should, can’t and don’t. It’s full of limiting thoughts and phrases. One example is, “I can’t lose weight because I am big-boned… it’s my genetics.” While it might be true that members in your family have struggled with weight loss, accepting that puts you at the mercy of family history. It turns you into a victim who doesn’t take responsibility for their eating habits or making smarter food choices in the face of genetic history. Another example is trying something new or an activity you haven’t done in years. Victim speak would be, “I can’t go skiing because I am too old”. Who says you are? Almost every time I hit the slopes, I see a 70 year old person getting off the chairlift and cruising down the mountain. The word “can’t” isn’t in their vocabulary.  A third example is, “I don’t have enough money coming in to pay my bills and enjoy life.” The victim tone of this statement implies you’re stuck with the hand life dealt you. Not true. There’s another conversation to be had that inspires action. The same person could say, “I can create abundance by acting on this business idea I have, making more sales calls or working harder to hit my company’s bonus goal so I am in a better place financially next week.”

Being a victim is not always something we are conscious of. It begins with our thoughts and what we say. It is often subtle. “I hate my job”. “My relationship is dead because my partner won’t change”. “My friends didn’t include me.” These statements are victim speak. Instead say, “I am going to get another job that fits my life plan and makes me happy”. “I will work on myself first to make my relationship amazing.” “I hope my friends have a good time today. I will do something that makes me happy and moves me closer to my goals.”

You’re in charge of your attitude and the thoughts you hold. Both shape your life. Knowing this can make you powerful. Give up victim speak and choose to be a creator and loving contributor.

Keith

Amy FriendFebruary 15, 2016

In part 2 of my series on rolling for recovery and injury prevention, I would like to explain how to roll the large muscles in your lower body – the quadriceps, hamstrings, calves and glutes. See Part 1 , for a detailed description on the benefits of rolling in general and rolling the IT bands. Just to recap, rolling is a self-myofascial release (SMR) technique that aids in relieving muscle tightness and returning your muscles back to normal. It can also help with uncomfortable pain. Just the other day I was feeling pain in my knee to the point where I could not walk normal.I immediately sat down on the floor with my roller and went to work on the area. I stood up, gingerly, but was then surprised that I could walk normal and felt no pain. I am a believer in making rolling a part of your daily routine.

Let’s start with the largest muscle, the quadriceps. Assume the position (in the above photo) to roll both quads at the same time. Place the roller at the top of the knees and shift yourself backward and then pull forward allowing the roller to come to the top of your quads. Stop on any sensitive area and hold for at least 10 seconds. Roll back and forth slowly 10 times. For extra pressure, rest one leg on top of the other and do one quad at a time.

Repeat the same thing for your hamstrings facing up with the roller right above the back of your knees. Here you are up on your hands leaning slightly back. Rolling both hamstrings at the same time, pull yourself forward and back over the entire hamstring area. Again, you can add extra pressure by putting one leg on top of the other. Then move the roller to your calf muscles and, from the same position, roll from your ankles up to the back of your knee and back. Move slowly and breathe.

And lastly, let’s target the three muscles that make up the buttocks. They are informally referred to as “the glutes”, with the largest muscle being the gluteus maximus. We use these muscles in almost every physical activity, including walking. We work them especially hard while doing squats, walking lunges, and running. Roll them before a workout to increase blood flow and after a workout to speed up recovery. Begin by sitting on the roller with hands supporting you on one side and knees slightly bent and feet supporting you on the other. Lean to one side, and roll slowly back and forth ten times and repeat on the other side. Take as much time as you can and remember to breathe.

My next article in the rolling series will focus on shoulders. Many of us sit at a computer all day and tension can build up in this area. There is much we can do to relieve that tension and keep those muscles smooth and relaxed.  Until next time, keep rolling!

Stay fit,

Amy

Amy FriendFebruary 14, 2016

The principles I follow today are powerful, but they aren’t new. They are quite common. I’ve heard them my entire life. As a child, my parents taught me to treat harsh words with kindness and forgive those who judge; including myself. The church we attended said, “Treat others the way you want to be treated.”My school teachers told me to be inclusive and respectful of others different than me. Sports coaches stressed the importance of putting team goals before individual ones. Leaders like Ghandi inspired me to love and contribute to others. And messages shared at personal growth workshops and by motivational speakers, like Tony Robbins, reminded me about personal integrity and recovering from personal stumbles.

The information I’ve learned over the years has been heard by almost all of us. The people who live inspiring lives are the ones who take the timeless principles and apply them daily. They set goals and stay true to them even when they don’t feel like it. They silence negative self talk and replace it with loving thoughts and acts of self love. They stick by people when others walk away. And they love because they understand it’s the key to a happy and amazing life.

The principles of ToBeRe… and 2BeRe University are common and common sense. What’s uncommon is our relentless commitment to practicing them every day. It’s not about being perfect. It’s about working on being a better version of yourself than you were the day before. Do this and your life will be extraordinary in so many ways.

Keith

Keith JonesFebruary 12, 2016

The way I viewed mornings the first half of my life is much different than I see them now. Back then, I felt mornings were the toughest part of the day. I hardly ever wanted to get out of bed. Hitting the snooze button several times was normal. My body was achy. It seemed to take so much energy to get going. Well, the Marine Corps changed that. Whether I was rested or not, when the lights came on, you were up and active. This has become my new normal over the last twenty plus years and I wouldn’t have it any other way.

I am intentional about my morning. I set it up in such a way that I’m not at the mercy of what happens. I employ  2BeRe-U’s STRONGER daily rituals and routine for my total being so I am creative and on task with the things I want to accomplish for the day. And when things don’t go as expected, I respond rather than react. The result is a day full of small victories and personal growth.

The STRONGER daily rituals are great practices any time of the day, but I find them the most powerful when performed first thing in the morning. (See the STRONGER Mindset blog article on January 29, 2016). When I eat a nutritious breakfast, exercise, and fill my mind with inspirational thoughts within an hour of waking up, I feel energized and focused for the day ahead. My mind, body and emotions start off grounded in goodness and positivity.

Some people think they don’t have time to commit to a powerful beginning to their day. It’s an investment in yourself as much as it is a commitment. If having a stress-free day where you feel happy, creative, focused and loving is important to you, than you will make the time. My morning routine takes 1-1/2 hours on days in which I exercise. And on the days in which stretching is my sole form of exercise, my daily practice only takes 30-40 minutes. And after I’m done, I feel amazing. I encourage you to join me in winning your mornings so you can own your day.

Keith