Keith JonesJuly 22, 2016

Consistent routines produce consistent results. That’s what the basics are. They are fundamental principles, attitudes and actions consistently adhered to for a desired outcome. I’ve always been the kind of person who can do the same thing over and over without getting bored. I am more motivated by results than variety. And, while I like both, if that’s not an option, I chose sticking with the basics because results always follow. This is true in exercise, nutrition and life.

The basic exercise classes in our community are squats, lunges, pull-ups, core work and cardio. We will include other exercises but these core movements are in every workout. Why? Because they produce results like no other exercises. I like trying new classes and moves. I consider doing so as extra after I’ve done my basic movements for the week. It’s not a question of either or. You can do both. But I encourage you to make basic movements I’ve listed the foundation of your exercise plan for guaranteed overall fitness.

Our nutrition philosophy is simple. Eat healthy foods that support optimal health and fitness. Doing this will produce better health and higher performance physically, mentally and emotionally. Adhere to our proven food recommendations and you will feel and look great. While flavor is a nice bonus, it’s not what’s most important. The basic requirement of all our meal plans, recipes and cooking videos is balance, variety and wholesome ingredients. Do they support better health? We just so happen to have making the dishes taste amazing nailed down. Ask our members about our zucchini meatballs. They’re bursting with flavor and healthy goodness!

Lastly, if you want to be happy, see the good in people and approach life with a positive attitude. Choose to be loving no matter what, and surround yourself with positive people. Being happy is a choice. No person or situation can make you feel a certain way. If you choose to be happy, you will be happy. Set yourself up for experiencing bliss by protecting what you allow into your consciousness. Read articles and watch media that are uplifting and positive. Engage only in conversation that is positive. There are no victims and there are no villains. See people as imperfect beings on a journey. Don’t judge the journey. Observe it and send people love. Be kind in your words, compassion and empathetic in your heart and loving in your actions. Apply this basic principle to everyone; including yourself. If you do this, you will learn a lot about others and yourself. I promise.

The basics are tried and true. They are the fundamentals for consistently producing results and staying at the top of your game of life. They set you up for success and make you a winner in life. Winning is fun. It never gets old or boring. Hats off to those who stay on the path. And for those who’ve taken a break or lost their way, get back to the basics. Extraordinary results await us all if we will put in the work.

Stronger Mindset!

Keith

Keith JonesJuly 20, 2016

Reaching your goals takes work. Challenges and unexpected surprises can make the effort even harder. Two things have helped me pursue my goals relentlessly no matter how tough or daunting life challenges seem. The first thing I do is to set and pursue three of the same goals every day. They are exercising, eating healthy and having a loving attitude.  These are three winnable goals that are completely in my control. As long as I put in the work, they are guaranteed wins that build my confidence and make me stronger for other challenges that may show up. The second thing I do is to take care of goal number one no matter what. I don’t miss workouts. Ever. I eat healthy all the time. And, I constantly work on being a loving person. I give 100% effort.

Some people assume I love exercising based on my fitness level and physical shape. This is not the case. I don’t especially enjoy exercise. However, I absolutely love the benefits. I really like feeling fit. I like the physical activities I am able to do. I like the discipline, commitment and mental toughness you get from working out consistently and challenging yourself. And, most of all, I love the people I train with. I’ve been blessed to work out with awesome friends the last ten years. The fitness, stronger mental game and friendships  are the special gifts I get from exercise. And they keep coming. I am 46 years old with no aches, pains or serious injuries. If one creeps up, I take care of it immediately by stretching and rolling. I adhere to the philosophy, “take care of your body and it will take care of you.” I still have big goals and a gigantic life purpose to serve and help others. I have to be fit for this.

I’ve eaten healthy for over 12 years now. For the longest time, I didn’t care about how food tasted as long as it was healthy and good for my body. Thanks to recipes contributed by community members over the years and Candy’s Clean Kitchen this last year, I no longer sacrifice taste for good food. My daily nutrition is bursting with nutrients and flavor. The food is so good. (Become a Stronger Total Being Member today for the most delicious and healthy recipes and cooking videos on the planet.) I’ve made eating healthy a high priority because I want to feel forever young. Nutrition is a necessary part of this. It impacts my workouts, health and mindset.

We’ve all heard it many times. Attitude is everything. And I believe it. This is why I work on mine as diligently and purposely as I do on my fitness. I want to make a difference in the world. I can’t do that if I’m down, depressed, angry or resentful. It’s impossible to do if I play the victim or cast others as villains. I will certainly fail if I judge, blame or shame others and myself. Understanding this, I work hard on my attitude. Everyday I wake up and make two declarations. One, I will be loving to everyone no matter what happens today. And two, I will see the gift and opportunity in every situation no matter how it shows up.

To be successful with these declarations, I have a plan in place that I follow daily. I begin each morning with meditation and an inspiring podcast that quiets any negative chatter I have going on. And, I lean on my positive amazing friends if I need to. Now, while I’ve shown that I can be fit and eat healthy on my own, having a loving attitude and being positive is a different story. I need amazing people in my life for this one. Their priceless, unconditional love and support creates the space where I can grow and learn from my mistakes and failures without fear of judgment. The grace they give to me allows me to keep trying because they see the goodness in my heart. They encourage when times are tough and stand for me when I am having trouble standing for myself. Their consistent love, along with my daily declarations, helps me build a stronger attitude every day. With this, I exponentially improve my chances of helping others to be happy, live their best life and make a difference.

I exercise, eat healthy and work on my attitude because I want to live a life that matters. I don’t care about material things. I care about people. And while I appreciate being treated lovingly, it doesn’t stop me if it doesn’t happen. I’m going to be loving anyway. I am obsessed with making a difference. This is what motivates me. And, to fulfill my purpose, I have to be strong physically, mentally and emotionally. This is why I exercise, eat healthy and work hard. Why do you? And if you don’t, consider committing to it. Life is better and more fulfilling when you do.

Stronger Mindset!

Keith

Amy FriendJuly 18, 2016

There is so much to be said about the food industry. What can we trust and do we really know if we are getting the truth about our food? In my blog last week, I talked about Extra Virgin Olive Oil and the facts from research and studies that say between 85 and 92 percent of the time, olive oil is NOT extra virgin! So what can we believe? And what are some other products that we have to worry about? Referencing a recent podcast that I listened to, Larry Olmsted, food and travel columnist for Forbes.com, shared some shocking information about seafood.

Olmsted says, “seafood is probably the single worst category of food issues in our country. Ninety-one percent of the seafood we eat in the United States is imported, and a lot of this is farmed and produced with no oversight at facilities in Asia that have a well-established track record of using banned or unapproved antibiotics and chemicals. They’re often transshipped to other countries on the way to hide their place of origin. The bottom line with seafood is a lot of the seafood we consume in the United States; we don’t know where it came from.” The ironic thing is that many people buy and consume seafood thinking they are eating healthier! Olmsted says the easiest way to shop for seafood is to look for the seal of approval on the package. There are a couple of third-party certification agencies that trace the seafood, and Costco is a retailer who uses this seal heavily. That’s another gold star for one of my favorite stores. Whole Foods is another excellent choice for seafood.

My favorite seafood is salmon. I have known for some time that wild salmon is much healthier and better for you than “farmed”. Salmon farming is a type of aquaculture where the fish are grown in net cages, typically located in sheltered bays and fjords along the coast. Salmon are hatched in brood hatcheries and grown in freshwater until they are large enough to transfer to marine pens. Roughly two-thirds of salmon consumed in the United States is farm-raised salmon, while the remainder is wild caught. Unfortunately, farmed-raised salmon is the fastest growing food production system in the world. Many people don’t even know there is a difference. According to Prevention magazine, farmed salmon is higher in contaminants and even flame-retardants. When salmon are raised in pens and fed soy, nutritional value plunges. Wild salmon has 32% fewer calories than farmed and half the fat! With those nutritional facts, I always look to buy wild salmon. Costco has sockeye wild salmon fillets in their frozen section that are very good! You can save big bucks by buying Costco’s canned wild Alaskan pink salmon. It is delicious! I always keep it stocked in my pantry for a quick meal that doesn’t have to be cooked.

The United States Department of Agriculture (www.ChooseMyPlate.gov) would recommend that you eat seafood twice a week. It’s high in protein and includes healthy omega-3 fats. Be sure to choose wisely and know what you are buying.

Amy

Keith JonesJuly 15, 2016

I recently listened to an interview with sports psychologist, Jim Afremow, on the Brian Johnson podcast. Afremow’s latest book, The Champion’s Mind, shares how great athletes think, train and thrive. One of my big takeaways from the interview was the author’s discussion on one’s past. The past is a point of reference, not residence. He says, when a person understands this they can free themselves from the constraints of the past and thrive like champions.

People who are mostly happy and have a positive attitude and treat others kindly, don’t reside in the past. They learn from it and leverage it as a reference point from which to make their next champion-caliber move. Conversely, people who are often unhappy with themselves, find fault in others and see the world negatively, are stuck in the past. Their conversations are rooted in something that happened to them. They see nothing good coming from the past; therefore they don’t use it to grow and become a better version of themselves.

When I was unhappy on the inside or unforgiving to others, I was residing in the past. I use to have a story that I couldn’t trust people because of the way I grew up. My stepfather struggled with alcohol and there was some abuse in our home. For the longest time, I hated him and judged people who I thought were like him. This impacted my ability to trust others and let them see my vulnerable side. All my relationships with a partner were affected. I found fault with my partners and the relationship. Once I let go of the past, forgave my stepfather for my childhood and myself for dwelling on it for almost thirty years, I was free to trust and be happy in my connections. The lesson I learned was one of compassion for my stepfather. This enabled me to separate the person from the disease of alcoholism. As a result, I am able to acknowledge his best quality of resourcefulness and appreciate his ability to make people laugh.

I make it a practice to use the past as a tool to help me grow rather than sabotage my efforts and undermine my gifts and talents. I encourage you to apply this approach to your past. If your personal relationship has experienced some turbulence, recognize we all make mistakes. Don’t punish your partner or yourself for them. Learn from them and grow your relationship into a better, more loving connection. If you didn’t receive a work promotion or raise, don’t beat yourself up over it or blame others. Use the experience as an opportunity to acquire new skills or pursue other career interests.

Your best days are ahead of you. Stop reminiscing about when you were more fit, skinnier, richer or happier. You can be there again and beyond. When you think of those times, see them as what’s possible again, rather than what was or will never again be.

In closing, use your past, don’t be used by it. And use it for the good of you and others. You will be happier, more fulfilled and a gift to everyone around you when you do.

Stronger Mindset!

Keith

Keith JonesJuly 14, 2016

Every day I realize more and more how amazing my life is. Each moment that I’m alive is one to take full advantage of to do something great. Whether the sun is shining or the weather is stormy; I choose to seize the day and make something meaningful out of it. This powerful perspective ensures I am consistently in action and rarely a victim of circumstance.

Life is not always a bed of roses. It can take a bit of willpower to get out of bed and be productive every single day. But if you want to reach your goals, you have to be uncompromising in your commitment to put the work in. When you adapt this attitude, your mind opens up and you begin to see all the opportunities in front of you. I applied this mindset to recent rough patch in business. We were experiencing a challenging year financially. Membership had dropped and we needed to do something fast. Closing the doors was not an option for me. I love my friends, community and helping people reach their goals too much to call it quits. Instead, we began brainstorming ideas on what we could do new and different. Something awesome happened as a result. Where we once saw potential tragedy, we began to see opportunities and possibilities. This turned things around. We are continuing on this path of being open, exploring opportunities and seeing them through. It’s fun to reflect and see how far we’ve come and how much healthy goodness we’ve produced.

I am a goal-oriented person. I like to see progress. It doesn’t matter if it will take a while to reach the goal as long as I am learning, growing and progressing along the way. So it pains me to get to the end of the day and have nothing to show for it. I make sure this rarely happens. As a result, I no longer miss out on many opportunities.

Here are three things you can do to maximize the opportunities life presents to you.

1. Adopt an attitude that opportunities are everywhere. 
2. Be prepared for opportunities when they show up. Sports are great to use as an example. Tom Brady, New England Patriots quarterback and 5-time super bowl champion, was the back-up for his team early in his career. When the all-pro starting quarterback got injured in a game, Brady came in and led the team. He did such an outstanding job that they won the Super Bowl that year and he never gave the job back. Because he was prepared for the opportunity, he was able to seize the moment and lead his team to victory. While I’m no Tom Brady, I prepare for my opportunities by exercising and eating healthy daily, learning as much as I can for my craft and as a person, and surrounding myself with positive people who are committed to being their best.
3. Take action. Once an opportunity appears, don’t sit on it. Instead take action immediately. When you meet someone who can help you reach your goal, set up a follow up meeting that same day. This will require you prepare for the meeting which means you’re in action. At the end of the meeting, walk away with things you will do before the next meeting. Keep repeating this until you reach your goal.

Life is what you make it. So make the most of it by maximizing your opportunities.

Stronger Mindset,

Keith

Amy FriendJuly 11, 2016

Are you buying what you think you’re buying when it comes to real food? I listened to a podcast recently and was shocked to learn what food manufacturers can get away with saying on the label of their products. Is it deceptive? You can be the judge, but in my opinion…. yes, it is! Larry Olmsted, food and travel columnist for Forbes.com, has written a new book, “Real Food, Fake Food” in which he reveals some of the food industries dirty secrets.

A common staple in most every kitchen is the bottle of “Extra Virgin Olive Oil”. Has there ever been a reason to question the authenticity of this product? Several studies based on chemical analysis have been conducted and, depending on which one you cite, between 85 and 92 percent of the time, that olive oil is NOT extra virgin. Olmstead has a few tips for finding a good EVOO. First, he says that you can’t shop by price thinking that a fancy oil from a gourmet specialty store costing $30 must be the real thing. He recommends finding one from Australia, if you can. Most people would think that “Made in Italy” has got to be the real thing, but the reality is that Italy exports very little of its high quality olive oil. They can’t even produce enough to meet their own local demand. What they do export is what they have imported – from all around the Mediterranean, Morocco, Syria, Lybia and Turkey. They will then blend it and sell it as bottled in Italy! What can you safely buy and know that it’s a good quality olive oil. Whole Foods 365 brand is good. Larry orders his olive oil from a place called The Fresh Pressed Olive Oil Club. Another thing to think about is how long does a bottle of EVOO last in your kitchen cabinet? The better the quality, the longer it lasts. However, even with the best olive oil in the world, once you open it, nine months is the absolute longest time recommended. We need to remember that while most oil — almost all the other oils we use are from seeds, olive oil is fresh pressed juice.

I have the huge bottle of Kirkland Organic Extra Virgin Olive Oil in my kitchen cabinet, so my ears really tuned in when Olmstead started talking about Costco. This is my favorite store, which I will save for a blog all on its own. While the information and opinions on Costco’s EVOO vary, most would say that the Tuscan olive oil in a glass bottle is really good. As I read the fine print on my own plastic Costco bottle, it says “Packed in Italy with select oils from Portugal, Italy and Spain”. I appreciate the honesty. Personally, I have great trust in the products of Costco. Olmsted did share my opinion about Costco by saying that you are better off buying at big box stores like Costco because they have “enormous clout and often lock up the production of a particular farm or supplier who they can dictate standards to”.

I will finish my bottle of extra virgin olive oil, but I have certainly become much more aware of what to look for on labels and to always form my own opinions, based on my own research, in regard to what is real and what is not. Stay tuned to my next blog where I will share some information that I learned about seafood and parmesan cheese – real or not? That should always be a question. What would you want to put in your body?

Amy

Keith JonesJuly 8, 2016

I remember a time in my life when I hated waiting for anything. I disliked being in stuck traffic. Every time I went to the doctor’s office, it seemed like forever before they would see me. And a layover at the airport or a delayed flight would send me through the roof. I use to think nothing good came from having to wait for anything. Then I saw the light. Waiting is a gift.

I haven’t been much of an instant gratification kind of guy. I can delay receiving a reward if what it takes to get it is worthwhile. And even if there’s no end in sight, like exercising to be healthy, I can stay the course as long as I believe in the benefits along the way. For example, working out and eating healthy is a life-long commitment if I want to feel and look my best. And as anyone who exercises regularly will tell you, the results do not happen overnight. You have to be consistent, diligent and patient while you work and wait for your body and fitness to improve.

I’ve learned to be a master of waiting. I use the time effectively. And so can you. Here’s how:

1. Carry a ToDo List with you at all times.This way when you have to wait, you can work on the items on your list before opting for checking out social media, reading magazines, etc…

2. Embrace situations that require you to wait. Even more, look forward to them.I have client meetings almost daily. Occasionally people are a little late to arrive. No problem! I can use the time to write a blog, design a class and learn something new that improves my skills and helps me grow. Traffic is perfect for listening to a personal development podcast.

3. See the benefits that come with waiting.Greater patience is one of the biggest gifts I’ve gotten. I rarely get upset when I have to wait. My mood remains positive and I am pleasant to be around. This is a win-win for everyone; especially the people I have to interact with. For example, when my flight is delayed, it’s not the gate agent’s fault. They appreciate passengers who understand this and are patient. When the gym employee arrives late to open up, my friends and I still greet them with a smile whether they apologize or not. And that’s because we use the time waiting to connect with each other so it is a win anyway.

The next time you’re waiting, don’t just wait or become upset about it. Use the time wisely. Make it work for you by being productive and doing something that moves you, your goals and your life forward. Waiting is a gift. Appreciate every minute of it.

Stronger Mindset!

Keith

Amy FriendJuly 7, 2016

My friend, Billy, recently sent me this article saying, “Something to do more research on and start teaching?” I love it when my friends can guess exactly what fires me up and what I would LOVE to do more research on. The article discusses the secret to weight loss. You can bet I will be exploring and testing this concept. It makes sense. Everyone wants something easy… a magic pill, per se. I believe it takes hard work (at first) to successfully manage your weight and your health. It can be done. All you need is the desire to make it happen.

Here it is – the stats that get me fired up every time. The average adult is 24 pounds heavier today than in 1960! What does this mean? It means we are in a severe health crisis that is costing our nation over $200 billion per year in health care expenditures! Why isn’t anything getting done? I will save that for another article which will address the fight with big businesses and lack of governmental involvement. For now, we are solely responsible for our health. The following is a weight loss “secret” that is worth exploring.

It has to do with changing your brain and stress! If there was ever to be a magic pill, as a solution to weight loss, it will be changing the “emotional” brain. It’s the areas of the brain that house the circuits that control stress, thoughts and behaviors. These circuits can be rewired, and by changing them we have a chance to address the root cause of stress-related problems. More and more research shows that stress plays a major role in weight gain and many people turn to food for comfort. This is where “Emotional Brain Training” comes in to play — based on a neuroscience approach to weight management. The emotional brain is command central and includes the fear, reward and starvation centers. When the brain is in stress, all three centers promote overeating and weight gain. It is a strong drive to do exactly that which we know we shouldn’t, but we can’t help it! We feel out of control.

So how do we destress the emotional brain? We need to check in several times a day by taking a deep breath and identifying our level of stress. There are five levels of stress and five tools.

1. Compassion – very low stress. Feel compassion for yourself, others and all living things.
2. Feelings – low stress. How do you feel? What do you need and do you need support?
3. Flow – a little stress. Identify the negative feelings and change them into positive to give you the energy to move forward.
4. Cycle – high stress. State what is bothering you using the exact words that you are feeling; for example, “I hate that I have to complete that project all on my own”. By listening to these words you can unlock this circuit. Take a couple deep breaths and then change those words to something like, “Completing that project on my own will be a challenge”. Next support yourself. You have changed the circuit to one that you are now choosing the task. With this new expectation, the emotional drives begin to fade and you gain control.
5. Damage Control – very high stress. This is where the breathing becomes really important. Say phrases to yourself; such as, “Don’t judge” and “It will pass”.

Once you’ve released stress from your emotional brain, you will find that you are much less likely to reach for food to cope. The rewiring takes time as the brain remembers that food “saved us” from stress, but over time it gets easier. The solution is to move the emotional setpoint so we get the emotional brain out of chronic stress.

Do you reach for food when you’re stressed? If so, I would encourage you to read the full article and give it a try. Seek others within your community to talk to about it and get support. I, for sure, will be exploring this area of training the brain, not the body.

Stronger mindset,

Amy

Keith JonesJuly 6, 2016

An alchemist is someone who transmutes something of little value into something of great value. As I get older and wiser, my inner alchemy is coming out more and more. Things that use to bother me before no longer do. Experiences that once frustrated me now serve as lessons about life. Distractions rarely interrupt my flow.  And I process challenges and obstacles completely differently these days. I don’t dread them anymore. Instead, I see them as growth opportunities that will make me stronger if I have the wisdom and  courage to embrace them.

I seek to bring light to every dark interaction. If someone is rude, I respond with kindness. If someone judges me, I return love. And if someone breaks a commitment, including myself, I provide the space for a fresh new start. I have found that my life is easier and I am happier when love is my answer to everything.

I’ve seen my fair share of challenges. When I am honest with myself, most of them are the result of something I did or didn’t do. When I came close to losing my first house thirteen years ago, it was because I thought I had to live in a certain upscale neighborhood. When the economy was booming, paying the mortgage was no problem. But when the stock market experienced a downturn, so did I.  I had to downsize and turn in my luxury car so I could do more than simply survive. I was embarrassed and felt a lot of shame. A few years after moving, I began to see the event differently. The experience taught me humility and gave me empathy for other people going through similar situations. I am able to comfort and help them to not create a story of shame and embarrassment like I did.

Ten years ago I discovered that my life purpose is to make a difference in the world by helping people be their happiest and best self. I’ve been told I give so much of my time and talents to help people reach their goals. Perhaps that’s true. And if it is, it’s because of the growing alchemist in me. I see challenges as growth opportunities. And I believe obstacles are designed to make me stronger.

I encourage you to awaken the alchemist inside of you. I promise you will be healthier, happier and of service to everyone you come in contact with.

Stronger Mindset!

Keith