Why do we need supplements?
The answer is complex, but one reason is...money...Money?
What I mean is the food companies that deliver most of the food we have access to have stripped the nutrients and replaced them with sugar and preservatives. These are highly addictive and NOT good, but that is an article for another day :)
So, in order to get the proper nutrients we must supplement them.
With all the supplements that are available it can get overwhelming trying to find somewhere to start...so I made it easy! Here are the 5 supplements you should to be taking everyday.
1) Probiotic - Your gut is arguably the most important part of your body. There's good and bad bacteria that effect metabolism, mood and your immune system. Probiotics are live bacteria that are good for you. Adding a probiotic to your morning routine will help you live a healthier and happier life.
2) Magnesium - Up to 80% of the world is deficient in Magnesium. A proper magnesium level helps increase energy, calm nerves, lowers cortisol (stress hormone) levels, helps with sleep, digestion, regulates calcium, potassium, sodium, and is good for the heart...just to name a few. Great to take at night before bed...helps relax your mind and body for a restful night of sleep.
3) Vitamin D3 - Almost all of us are deficient in D. This will perk up your mood, but also helps bones, teeth and it doesn't hurt that vitamin D helps fight cancer...just a couple of reasons. Vitamin D fights disease, reduces depression and boosts weight loss...so, why would you not be taking this daily?!?!
4) Omega 3 - Just good overall...so many benefits. Seriously, too many benefits to list...just take it everyday :)
5) B Complex - With Folate, not Folic. Folate helps you absorb it, otherwise you're just wasting it. A ton of good benefits such as good energy levels, brain function, and cell metabolism. Take this early in the day or before a workout and enjoy!
There's a catch...you must make sure you get quality supplements, because there are plenty of "empty" supplements out there. Remember the beginning of the article and the food companies out for money without regards to your health? Unfortunately, this goes for supplement companies too.
"Be Better Tomorrow by Taking Action Today"
Each evening sit down for 5 minutes and write down what your next day looks like. This will...
TRUE PATH is the ultimate tool that I created from this concept over 20 years ago.
Winning your morning translates to winning your day!
The question is...how do I win my morning? Create a routine. Complete 3-5 things and you will have 3-5 "baby wins". For example...making your bed is an accomplishment and therefore a baby win. These small wins allow you to roll that momentum into your day which creates for larger wins...thus "winning your day".
I use something I call P.E.M. which stands for Physical, Emotional and Mental. I like to make sure my routines include these three aspects. For example...
P = I do about 60-90 seconds of light stretching which gets the blood flowing and wakes me up physically.
E = I do a breathing exercise every morning where I establish my mindset. This sets my emotional baseline for the day.
M = I do some reading..usually something motivating or educational which stimulates the mind and creates a mental state of learning for the day.
No matter what you choose for your morning routine...stick to it, and make sure you get it done before you engage in anything reactive. Yes, this means Don't grab your phone right away! If you reach for your phone as soon as you wake up, what are you doing? You're beginning your day in a Reactive State, and this is how you will go through the rest of your day...reacting, instead of Acting!
If you're a sports fan and you watch an NFL team go into Prevent Defense(preventing the other team to score) at the end of the game many times they end up losing the lead they were trying to protect. This is because they are not doing what got them there (playing aggressive...not afraid). Instead they are reacting to what the offense is doing and playing "not to lose". I like to say Prevent Defense doesn't mean preventing the other team from scoring, but rather, it prevents you from winning. It's the same with your brain...if you pick up your phone, your brain goes into "prevent defense" or react mode.
Back to your routine...you can pick 3-5 things and simply do them before you grab your phone or open your laptop. These 3-5 things can be as simple as taking a shower, making coffee, or reading something inspiring. Start small at first if you have to just to learn not to grab your phone...I know, it's hard! But, after you do it once, it get's easier, and easier and then finally your mornings will be going so well you you won't even remember where your phone is...ok, that may be a stretch.
How do you change this habit of completing 3-5 small things in the morning and not looking at your phone. Like with any habit you are trying to adopt or change, you must remind yourself. First, write down your "routine" the night before, so you don't have to think (use willpower) in the morning. Then, leave a post-it note on your phone to remind your sleepy self not to look at it when you wake up.
Go forth and Win Your Morning!
Productivity Tip for the Week: Create a Morning Routine.
Quote of the Week: “You will never have this day again so make it count!”
Those are your Thursday Thoughts...every Thursday we will give tips, tricks and techniques to be a better You!
If you haven't yet...join the TRUE PATH Facebook group for access to daily inspiration, tips, tricks and techniques for a better life.
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Two very basic habits that deal with confidence are...Eye Contact and Closed Body Language.
Eye contact - Not maintaining eye contact can come across as shy, awkward, not confident and sometimes sketchy depending on the severity.
To help with eye contact, pick a conversation…start with strangers...it can be with a clerk at a store, gas station, fast food…anything. Start with people you don’t know and work your way to co-workers and others who you may deem to be intimidating.
Folded arms are viewed as closed off. When you close yourself off you appear uninterested, so although you may be very interested, you are telling another story (non-verbally).
“Opening up” your body can be very awkward at first, but over time, with practice, will become more natural. If you “open up” and even show your palms it will appear and present confidence. This takes practice, so again, try it with people you don’t know and work your way to co-workers, etc.
Consciously we only catch 5% optically, as our unconscious picks up the other 95%. So, if someone is not maintaining eye contact and/or closes themselves off with body language, our unconscious catches it. This may result in the "gut" feeling that someone is untrustworthy or awkward without you even realizing it. This is one reason why we should trust our gut/intuition as it's usually right...let's say 95% of the time :)
A great way to get you feeling more confident is to use the "Go First" method. I heard about this in Tools of Titans by Tim Ferris. In the book, Gabriella Reese uses this method she calls the Go First method. This is simply saying hi first, smiling first...basically initiating first. We live in this "keep to ourselves", we're too busy to say hi society which results in missed opportunities. I could go on and on about how this method is beneficial, but for this purpose, it will help you get out of your comfort zone, break through barriers, and help you become a more confident YOU.
Make Tomorrow Better than Yesterday by Taking Action Today!
Let’s cut to the chase…we have four months left in the year and I’m guessing most of us have forgotten about those New Year Resolutions we had planned on accomplishing this year. Life happened and those Resolutions or Goals got set aside til 2018.STOP! This is a broken record that is heard every year, over and over again. How do you hit the play button on your goals without letting life come in and hit the pause button?
The first thing you do is write down whatever it is you want to accomplish. Do this right now! If you write it down, you are 42% more likely to do it…period!
Second, forget about the year long goals…way too long! This brings me to reason #1…
1) 13 Weeks is Your Sweet Spot - 3 months til the end of the year is not too long and not too short (excluding 2 weeks at the end of the year and 1 week for thanksgiving, oh and another just because)…it’s just right to set and achieve goals.
Goals are like staircases, you don’t take one step and you are at the top, you must take as many steps as needed to reach your goal. A 13 week staircase is a perfect size, because you can see the top clearly and each step you take is a sizable step towards your goal.
2) End of Summer - Summer is winding down, school is starting up and people are getting back to their routines. Transitions are the best time to establish routines and habits.
During transitions your brain is trying to figure out where to settle on its routines so it can “chill.” You see the brain wants to do as little as possible (settle into habits), so by establishing the right routines during a transition you are helping the brain go into “automatic” mode (establish habits).
If you establish the right ones now, you will be rewarded later by accomplishing the things you want, your goals, without having to try as hard.
3) Motivation - Holidays and the New Year will be hear before you know it. Why not finish up the year by crushing the goals you had set for 2017 while setting yourself up for an amazing first quarter of 2018. It’s a win, win!
Do yourself a favor and write down what it is you want for the remainder of this year, and life for that matter. Start taking action steps and before you know it, you will have accomplished a lot more than you thought you could.
For a complete goal setting guide and life planner check out…TRUE PATH: The Planner That Gives You Purpose