Words Of Encouragement

Words of Encouragement

I’m a huge believer in self-talk to amp yourself up and power through obstacles. That said, I think most of the self-talk people have is negative and doesn’t serve our lives in a positive way. Therefore, here is a list of 50 (yes 50!) phrases that you can tell yourself so that you may achieve the necessary state of mind and body to achieve tranquility, success or whatever you may desire.

  1. I can do this.
  2. I am not rushed.
  3. I am strong.
  4. I am capable.
  5. Keep going.
  6. Discipline equals freedom.
  7. Progress equals happiness.
  8. People love me.
  9. I matter.
  10. I care about others.
  11. I’m a good person.
  12. I can figure this out.
  13. I have all the resources I need.
  14. I lack nothing.
  15. Nothing disturbs or distracts me.
  16. I understand others.
  17. There are good people in the world.
  18. I am blessed.
  19. Every day above ground is success.
  20. I’m proud of myself.
  21. I can learn anything.
  22. There’s nothing I cannot do.
  23. I am grateful.
  24. I know there is an answer.
  25. I see things as they are, but not worse.
  26. I can see how to make things better.
  27. I enjoy my life.
  28. My happiness depends on me alone.
  29. I am not my thoughts.
  30. I can do anything I set my mind to.
  31. I have faith in others.
  32. I have faith in myself.
  33. I respect other and they respect me.
  34. I feel goodness.
  35. I feel loved.
  36. I see beauty all around.
  37. I am present in this moment.
  38. If I can think it, I can do it.
  39. I have courage.
  40. I use fear as a tool to grow.
  41. I dance with fear; it doesn’t control me.
  42. I know what I have to do.
  43. I know what I am capable of.
  44. I don’t negotiate with my mind.
  45. I control my life.
  46. I take responsibility for everything in my world.
  47. I take MASSIVE action.
  48. I create energy, it’s not something I lack.
  49. The only limitations are the ones in my mind.
  50. I am unstoppable!

I sincerely hope one of these sayings, or mantras if you will, will be of use to you. Remember, you cannot always control your thoughts, but you get to decide which ones you listen to. Put some of these thoughts in your head and eliminate the stories that have held you back!

In health

Sean

7 Qualities of a Leader

7 Qualities of a Leader (And The Only Way to Earn More Money)

Everyone wants to make more money, but few are willing to take on the responsibilities and execute the duties associated with bringing more value to the marketplace. Value is really what we are talking about when we talk about money. Now, everyone has value. As a person. As a husband. A wife- you name it. But in terms of income, value to the marketplace is what determines your pay. Sure, you may be able to fool or scam some people short term and make a bunch of cash, but you can’t fool all the people all of the time as the saying goes. Eventually, the laws of compensation will catch up with everyone and everything in this universe. That said, here are the Seven Qualities that will ensure your income rises regardless of the economic climate. They just also happen to be the Seven Qualities of Leaders.

1.VISION- To ensure more income for yourself and to be a great leader, you must have the capacity to see what is not yet there. You must have vision. You must tap into creativity- the energy source that brings life to all new things. Yes, you must see things as they are, but not worse than what they are. THEN, you must have vision for what could be better. After that, massive action is necessary to see your vision become a reality.

2.COURAGE- This, in my opinion is the most important trait to have. Without courage, nothing happens. Fear will always cloud your thinking and get in the way of your success. An example of courage in the marketplace is making cold calls to prospects or asking existing clients for referrals. That takes courage. Simply showing up to work and going through the motions takes no courage. In other words, to utilize courage, you must be willing to be uncomfortable- that’s the only way you can grow. All growth comes from a period of discomfort, and making more money requires doing what others are not willing to do.

3.INTEGRITY- No one will follow a person without integrity for a sustained period of time. Being a person of ethics and values- having a code and living by it will cause others to trust you and trust your judgment because they believe that you have their best interest at heart. This matters a great deal in every relationship, including those in the marketplace.

4.HUMILITY- Having a modest view of your own importance as it relates to others is vital for any leader. Of course you are important, but no more important than anyone else as far as they are concerned. Understand that everyone is the star of their own movie!   You are merely the cameo appearance. So, if you want to succeed in being a leader and making increased income, check your ego at the door. If others see you as being a person who lacks the humility to accept the importance of others, you may do well, but it will not last. People like to follow others they respect. And employers love to pay respectable people more.

  1. STRATEGIC PLANNING- This quality is so needed today, I could write hundreds of pages about the subject. The bottom line here is that, the tactical work of doing the job as it is required and the strategic work of planning the future work that must be done for increased levels of success are two very, very different things. Most believe that by showing up and doing the job as required is enough to be compensated more (because there exist so many people who can’t even do that!). The truth however, is very different. The truth is that in today’s marketplace, strategic planning is required to ensure that you become irreplaceable. Look at great leaders in history- they all had the capacity for strategic planning. Disney, Jobs, Washington, Churchill- Marshall, Khan- all of these people were incredible planners and that’s why their names will be cemented in history.
  2. FOCUS ON STRENGTHS AND USING THEM- Great leaders focus on their own strengths as well as the strengths of others and plan a way to best employ those strengths. In other words, they don’t complain that “everyone around here is stupid” or “I’m the only one who really works hard.” Those are limiting beliefs that will ensure you never get to where you want to be. Those who focus on the tools they have and how they can possibly be used to accomplish a goal will usually figure out a way to get it done, even if they are lacking a certain tool or trait. This is due to the fact that they are more mindful than those who only see faults in others.

7.FOCUS ON RESULTS- At the end of the day, RESULTS RULE. PERIOD. END OF STORY! If workplace morale is down, month over month or year over year revenues are down, there exists an exponential increase in the costs associated with doing business or some other massive problem, you must figure out what is not working right. What needs to be optimized? What needs to be innovated? Who do you need around you to accomplish your goal? Who is not a right fit? What must happen to make your world incredible both at work and outside of it? Results rule. Do not keep going down the same road because you’re used to it. What if a giant tree or sinkhole was blocking the road? Would you still consider the route? Of course not. A great leader would formulate a new plan of action and then implement it to get the desired result. Change your approach until the result you want is reached.\

There it is. Seven Qualities of a Leader/ Seven Ways to Make Sure You Get A Raise.

Remember though, it’s not enough to understand something intellectually. You must embody it. You must live it and keep on living it so that others will follow you and help you achieve your desires!

10 Bests Lists (Fitness Edition)

10 Best of List – Fitness Edition

Best Exercise for Quadricep Mass- Leg press. Many will say heavy squats, but I believe that the ability to change angles on the leg press allows for tension overall quad development and emphasis, rather than the glutes which I’ve seen become over developed in some people who squat regularly.

Best Fitness Accessory- VersaGrips. These grips are a great way to protect the hands and prevent calluses, but they are double as lifting straps that can help you use more weight than your normal grip would allow. They are very comfortable, can be used during the entire workout and help a great deal with back exercises. (Runner Up- Weight Lifting Belt)

Best Cardio Machine- Stepmill. Not only is the stepmill difficult, it can be used in a variety of way to improve the calves, quads, hamstrings and glutes. Overall caloric expenditure on this machine is higher than most other pieces of cardio. (Runner Up- Jacobs Ladder)

Best Arm Mass Building Exercise- Close grip bench press/ Cheat Curls with forced negatives. These two movements, one for tricep mass and one for bicep mass will beef up your arms a great deal if performed correctly.

Best Abdominal Exercise- Hanging leg raise. Not only does this exercise give traction for the spine and stretch out the lower back, it also strengthens the entire core. This movement is also very applicable to sports. (Runner up- Planks)

Best Chest Exercise for Pectoral Development- Incline dumbbell press. Some would argue the incline barbell press is better for building strength and power. I agree. However, dumbbells can be used in a variety of ways and angles that allow for more pectoral activation and emphasis and less shoulder recruitment. The amount of gym goers who have undergone shoulder surgery from barbell presses is endless. Keep that in mind. (Runner Up- Cable flyes)

Best post workout supplement- Whey protein isolate. Loaded with L-leucine and other essential amino acids, this supplements digests quickly and also has an effect on spiking insulin post workout, which aids massively in repairing muscle tissue. (Runner Up- Fermented Branch Chain Amino Acids BCAA)

Best pre workout supplement- Caffeine with Creatine . One stimulates the central nervous system and allows for increases in endurance and strength. The other allows for extra water to enter muscle cells resulting in increased endurance and causes an increase in protein synthesis- meaning your muscles grow.

Best back exercise- Pull ups- Not only are they one of the hardest exercises, they also are one of the most applicable to sports and real life situations. If you only did pull-ups for back work, you could still achieve an impressive back.

Best Butt Exercise- Reverse Hack Squats. Doing squats on the hack squat facing the pads allows you body to drop back and keep the tension on the glutes as if you were sitting down in a chair. I like the hack squat because I find it to be somewhat more accessible for people than barbell squats. Also, it’s much easier to do partial reps on this machine and absolutely tear up your buns. (Runner Up- Deep Barbell Back Squats)

 

Bonus- Best Time to Workout for Muscle Gains- Afternoon Between 3-6pm (if you wake up around 6-9 am. The afternoon is when your core temperature is the highest and it’s likely your strength will be as well. (Runner up- first thing in the morning fasted-great for fast loss and boosting natural Growth Hormone)

Check Your Carbs

Check Your Carb Sources

If you are overweight or carrying more body fat than you’d like, there’s a very high chance that you are eating too many carbohydrates. Carbohydrate consumption triggers the pancreas to release insulin to bring down blood sugar. Insulin then transports the glucose in the bloodstream into muscle tissue for repair or it stores the glucose in fat deposits. Since most Americans are consuming carbohydrates in abundance at every meal (and many don’t even know what a carbohydrate is) I suggest that you reduce your carb sources to only one or two total. My reasoning behind this is twofold; 1.) so that you can properly identify and measure out exactly the amount of carbohydrates you are consuming and 2.) so that you can identify if certain carb sources are causing your body distress and messing with your metabolic and digestive functions. The truth is that many people have an immune response to certain foods. Dairy, grains, soy and sugar, nightshades and citrus are all very common allergies for people.

The second reason given is also somewhat of a revelation that I’ve had recently. I’ve been battling autoimmune disease for the last 15 years. I thought that I had finally narrowed down the culprit foods to wheat and dairy, however it wasn’t until I began prepping for a bodybuilding show and my only carb source became jasmine rice that I realized my body gets inflamed from starches such as beans and potatoes as well. I had been consuming those foods, the same ones causing minor inflammation in my body for years thinking that I was doing better. I was, but it wasn’t until I really eliminated them for a period of time that I finally realized I may be better off without them. Also, it’s very easy for me to measure out the jasmine rice throughout the day so that I can properly measure the amount of carbs I’m getting. I find it much more difficult to do this eating sugars, flours, potatoes, beans and other carbohydrates.

The famous strength coach Charles Poliquin says you have to “earn your carbs”- meaning that your body fat must be low enough to utilize the carbs without turning them into fat. This happens from training intensely and being diligent about measuring your carbohydrates throughout the day. This is not to say that you need to deprive yourself of food or not indulge on occasion, but frankly, most people don’t need to eat as many carbs as they do. There are no “essential carbs” like there are amino acids and fats. Carbohydrates can be a great energy source for training, but if your bodyfat needs to come down, they are the first macronutrient to begin scaling back. So, learn which carbs you respond well to and then be sure to measure them out and consume the majority of your carbs around the time you train. This will decrease the likelihood they will be stored as extra fat.

Be a Libertarian

I’m going to be blunt. If you’re a Democrat or Republican, you’re being hoodwinked. Don’t you see that nothing changes? More wars. More debt. More taxes. More regulations. More corruption. Less privacy. When will enough be enough? I’ve listed 20 reasons to convert to libertarianism now.

Reasons to become a Libertarian:

1.You want to keep more of your own money and believe it’s your business how you spend it.
2.You take a substance the State would consider illegal, but you don’t harm others or pose a threat.
3.You’re tired of both parties sending money overseas to foreign countries that hate us.
4. You’re tired of the Federal debt expanding under both parties.
5. You’re sick of the perpetual wars Democrats and Republicans continue to wage without a declaration of war.
6. You believe in limiting the powers of the executive branch.
7. You believe in private property rights and personal privacy.
8. You believe you have the right to defend yourself against aggression.
9. You believe the State operates similar to a gang-only what they do is “legal”.
10. You want sound money and are tired of central banks running the show and the subsequent intervention in the economy.
11.You understand that you rights are come from your humanity, not from government.
12. You agree that government cannot create anything without taxing another or inflating the money supply.
13. You disagree that a majority can trample on the rights of the individual.
14. You think there are too many laws.
15. You know that because something is legal or illegal, it doesn’t make it moral or immoral.
16. You disagree with the use of force, whether through taxation or otherwise to take property from individuals.
17. You believe that you get to decide your own destiny and the individual liberty is the highest ideal.
18. You believe that you own your body, not the State.
19.Nothing ever changes in Washington despite the party in charge.
20. You believe power corrupts, and people in power will become corrupt absolutely.

Are you a Libertarian? I believe that most are, but have been indoctrinated into supporting a certain political party. Be free. Be a Libertarian.

Superhero Abilities

10 Superhero Abilities You Can Possess

 

As an employer, investor, husband and father I’ve had enough experience in life and business to recognize there are certain traits that people possess which pretty much ensures success in whatever they do.   Admittedly, there are other desirable traits and certainly most people do not possess every single trait I’m about to list. However, in my dealings with other business owners, athletes, investors, employees, coaches- you name it, just about every successful person has some of the following traits that allow them to achieve their desires. I’m going to refer to this list as Superhero Abilities. Please keep in mind, these abilities are in reach of everyone, not just the heroes of the screen and comics. So let’s begin…

 

  1. Courage– I believe that courage is the most important trait that anyone can possess. Without courage, no other trait or ability matters. One must have the courage to begin a journey before he or she can employ any other abilities. Fear is what stops most people from achievements and fulfillment. Courage what allows us to overcome fear and move forward despite the fear. I have found that courage can be developed through repeated action and your successes will add to your courage. If you find yourself anxious or afraid, keep moving forward and focus on your achievements, not your failures. Courage is something we all possess like muscles, but maybe it’s time to exercise it.
  2. Faith- The capacity for faith, to see what is not there yet, but what could be, is something that most children have. Yet, it seems to be beaten out of us as we get older. I think creativity is really just a form of faith. The creative person imagines what could be, and perhaps what should be instead of the status quo. This is really just another way of saying they believe in something that doesn’t exist yet or we just can’t see. That’s what faith truly is. We are all born with faith, but the best place to start building faith is in ourselves. We must believe in our own abilities, even though we may not see them yet.
  3. Problem Solving Abilities- Life is a series of events which we interpret through our lens, or “blueprint” of how life should be. We all have expectations of how life should be and when life doesn’t equal those expectations, we get pain. When life goes the way we think it should, we get pleasure or happiness. What most of us realize very early in life, however, is life is filled with obstacles, incidents, and environments that we must figure out a solution for because what is happening in our lives is not something we necessarily like. Therefore, people in all occupations should become incredible problem solvers. The ability to solve problems not only brings personal fulfillment, it is also one of the most desirable traits that employers and partners look for in business. If you want to be highly sought after, become a great problem solver.
  4. Reason- The ancient Greeks spoke of reason as the one tool that humans have over other animals. What is reason? As humans, we have the ability to examine our own thoughts, emotions and actions and decide whether what we are thinking, feeling or doing is serving us in our lives. While we cannot control what thoughts creep into our mind, we should all develop our ability to use reason as to how we will act in response to these thoughts. The ability to reason is what gives us power over ourselves. Humans are not subject to animal instinct if we use reason.
  5. Negotiation- Much of our experience in life comes down to how we interact and engage with other people. I think that life is a fine balance delivering value to others so that you can get what you want as well. Therefore, all of our interactions with others is a negotiation of sorts. We are always negotiating how we will spend our time, where we will go, what we want in return for our labor or investment, we are even in negotiation when we are trying to decide what to talk about with others. Indeed, the ability to negotiate is a very powerful ability. I strongly suggest you exercise your ability to negotiate. I think you will find it will serve you well.
  6. Persistence– The ability to keep going, to get up after falling down, to keep on keeping on is an ability that cannot be overstated when talking about a successful life. As I have already pointed out, life will no doubt deal you a series of problems. Until you figure out how to solve them, the ability to persist is what will drive you forward towards your goals. It has been said that Thomas Edison tried and failed over 10,000 times before he succeeded in creating the electric light bulb. Without his persistence and the persistence of other great people throughout history, where would we be today? Without persistence, where will you be?
  7. Compassion– Seeing life from another human’s perspective is a vital skill to have in life. I believe we owe to it each other as humans to develop compassion for the human condition. This condition is one of nature and nature is not always kind to living beings, just as living beings are not always kind to one another. Kindness and cooperation is how species thrive. Without compassion for others, true cooperation is not possible. This is especially true in relationships. Develop a capacity for compassion and watch your life transform as you begin to focus on how to deliver value and kindness to others. If you can do this, I promise the rewards will come back to you in orders of magnitude.
  8. Curiosity–   In order to unlock the secrets of the universe we must be curious. Great inventors, scientists, philosophers all have one thing in common- curiosity. They are all curious to find out “why”? Why does something work the way it does? Why does someone act the way they do? Those who ask “why”, have begun the process of discovery. I think the “meaning of life” itself is to discover- what we are capable of, what the universe is comprised of, how we can help others, how we can overcome obstacles. All of these discoveries start with curiosity. All learning comes from curiosity.
  9. Hunger– What separates the truly great in any field from the average? It can be summed up in one word: hunger. Those who truly excel in anything have one trait that others do not, the hunger to do better and become better. It’s really that simple. Hunger demands that we keep looking and find food. The truly great don’t stop when they find the food. They stay hungry. They don’t settle. The never stop trying to become better. Hunger keeps the lion moving and taking action. Humans are not much different in this regard.
  10. Discipline– This ability must be learned and developed if any of the other abilities mentioned are going to be utilized. The lack of self-discipline is the leading cause of failure in any endeavor. As the great philosopher Epictetus stated, “No man is free who is not master of himself.” Indeed you must become the master of yourself, your body and mind if you are going to be truly free. Therefore, discipline = freedom. By becoming the master of ourselves, we allow ourselves to develop these Superhero abilities.

Do you possess any of the above abilities? You may just be a superhero and not know it yet. Are there a few that you must have not discovered inside yourself yet? With a little patience, discipline and training, you can develop these abilities that will allow you to thrive. There’s only one thing left….what will your Superhero name be?

 

In health,

 

Sean

What Do You Think?

Dominating Thoughts

“The greatest secret is, you become what you think about most of the time.”- Earl Nightingale

The above quote is one that I consider very true. So true in fact, that most would ignore it as a truism. Of course, they may understand the quote intellectually, but to embody the advice is a whole other thing. First, a distinction- you are not your thoughts. You are the one that produces them. You are the one that listens to them and chooses whether to act on them or not. That said, people often go towards the direction of their dominating thoughts. These are the thoughts that persist in their mind over and over. Many experience these dominating thoughts when they lie down and attempt to sleep. Some of these thoughts may be unfinished business. Some may be goals. For the majority of people who do not know how to harness these dominating thoughts, they are a curse- and incessant voice in their head that will not subside. For a select few, however, these dominating thoughts are the very fuel that drives them to get up and get to work. These thoughts are what allow these select few people to persevere through tough times.

I believe that your dominating thoughts, along with the use of reason can be your biggest tool to getting what you desire in life. Putting an idea in your head, never letting it die and then taking massive action to make sure the idea becomes reality is how all great things are built. I’d be willing to bet though that most people would equate anxiety with their dominating thoughts. To these people, their thoughts are not fuel for action, but a source of negative emotions. Perhaps it’s unfinished business, or their conscience nagging at them. Perhaps the thoughts can be likened to an hourglass, reminding them that time is running out. Or, perhaps these dominating thoughts are unhappy. Perhaps they are what the mind is producing to reveal to us that “we are living lives of quiet desperation”, as Thoreau phrased it. What amazes me is how these dominating thoughts affect people in different ways. How can one person use his desires and ideas to fuel a life of action, while another will let these thoughts literally drive him crazy? I think the answer is twofold; 1. Ideas can only act if you do and it’s difficult for us all to know where to begin to take action. 2. We are afraid of our thoughts. Some of the ideas that come to us cannot be spoken in polite conversation and therefore we learn not to trust our thoughts. So what can be done to transmute our dominating thoughts into reality? Reason.

Thoughts by themselves are nothing without reason and action. We need both to flesh out what is a solid, worthwhile idea from the garbage that our minds are capable of creating. My advice is to use reason to analyze your dominating thoughts and then decide if any of them are worth taking massive (not a little) action to put into reality. I will tell you that everything I have ever achieved in my life has come from my mind and body being fueled by dominating thoughts. From building businesses to allowing myself to fall in love, all were because of following my dominating thoughts. When I compete in bodybuilding, I put an image of exactly how I want to look in my head. I get obsessed with it and then put a plan in place to achieve it exactly. Yes, dominating thoughts can be likened to an obsession, but not all obsessions are negative. Like anything, obsession can be used as a tool. It can be used to build something incredible. It’s all up to you and what you focus on. Examine your thoughts. What do you think about most of the time? Use reason to decide whether those thoughts are serving you or you holding you back. It’s all up to you. Maybe it’s time to get obsessed about something constructive.

 

In health,

Sean