4 Simple Steps to Success

Sometimes we overthink what’s required so I thought a quick 4 step thought process might be helpful

1) Act like you already have achieved it
If you don’t feel motivated or enthusiastic then act like you do. The strange thing is that within a short time you actually start to feel motivated or enthusiastic before you’ve started to question yourself…
2) Act like your hero
Find somebody who has achieved what you desire. Make it someone roughly your age when they started out. Read about them, watch them, and listen to them. Discover what they did that was special and what challenges they overcame. By following their steps you will be able to shortcut your path to success. Learn from what others have already achieved…
3) Do something – any small step, and create a flow.
When you have finished a small task you’ll feel more confident and ready to go do the next thing. Start with something small and work your way up. Momentum builds on momentum, so begin the journey and watch your enthusiasm grow… As Tony Robbins says “When would now be a good time?”
4)  When you’ve pulled your plan together, do the hardest task first
This will ease a lot of your initial worries and boost your self-confidence for the rest of the objective. By overcoming what we perceive to be the pinnacle task we gain momentum which drives us forward…


<> on October 12, 2011 in Chicago, Illinois.


Get Moving – Change your emotions through motion

Get moving

You feel lethargic, grumpy, tired. All you want to do is sit, and veg… Watch some TV, grab a beer and chill. Perfect!

Well, no , not quite. I’m all for people taking time out and relaxing, but when if you’ve just had a non-active day where you spent much of it sitting already, the first thing you need to do is get moving.

Physically inactive people can lose as much as 3% to 10% of their muscle mass each decade after age 30.

Muscle aging may start at a relatively young age. By the time you’re in your 30s, age-related muscle loss may already have begun if you’ve neglected to take proactive steps to prevent it.

Your muscles help keep your metabolic system intact, and maintaining muscle mass helps protect you against metabolic and hormonal decline, obesity, diabetes, and cardiovascular disease.

So what should you make sure you’re doing before you take your seat for the evening?

To stay healthy, adults aged 19–64 should try to be active daily and should do:

at least 150 minutes of moderate aerobic activity such as cycling or fast walking every week, and strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms).


75 minutes of vigorous aerobic activity, such as running or a game of singles tennis every week, and strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms).


A mix of moderate and vigorous aerobic activity every week.

For example, two 30-minute runs plus 30 minutes of fast walking equates to 150 minutes of moderate aerobic activity, and strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms).

2 minutes of Moderate aerobic exercise= 1 minute of Vigorous exercise

All adults should also break up long periods of sitting with light activity.

What will you get out if it all?

  • Boost happy chemicals – slogging through a few miles on the ‘mill can be tough, but it’s worth the effort! Exercise releases endorphins, which create feelings of happiness and euphoria.
  • Reduce stress – one of the most common mental benefits of exercise is stress relief. Working up a sweat can help manage physical and mental stress. Exercise also increases concentrations of norepinephrine, a chemical that can moderate the brain’s response to stress.
  • Getting outdoors – whether running, cycling, mountain climbing or walking, getting that fresh air into our lungs, our dose of vitamin D  and a change of scenery from the norm will do our bodies and brains the world of good. A little fresh air, sunshine and exercise can work wonders for self-confidence and happiness.
  • Boost self-esteem and improve positive self-image – as our bodies develop and our brains refresh themselves, we can’t help but feel good about ourselves.
  • Weight watching – regular movement keeps your bodies furnaces going so you’re burning fat while you exercise, but also when you’re resting in between your workouts… you can burn fat while you sleep!
  • Reduce feelings of anxiety – the chemicals that are released during and after exercise can help people with anxiety disorders. Getting outside or on the treadmill for some moderate-to-high intensity aerobic exercise can reduce anxiety sensitivity.
  • Plus… It boosts brain power, improves memory, reduces cognitive decline and much, much more…

Always practise safety when beginning an exercise programme

Before you start an exercise programme, it is a good idea to check with your doctor