Heart Health
Your heart is an essential part of you. It moves blood throughout your body. It is important to eat a healthy diet and exercise to keep your heart strong. A strong heart begins with diet and exercise.

Tips to aid your heart

                 Learn the nutrients that are vital to your heart.
                      Your Heart and Cardiovascular Health

I’ve received many requests about heart health and strengthening the cardiovascular system over the last year by high performance athletes, and particularly those around the world in war torn areas. Many are finding their lung capacity to be less than ideal, running short of breathe, and concerned for their welfare, and that of their team mates, families, and friends.

This is a viable concern, as carrying heavy gear, over long terrains, for unspecified amounts of time will wear even the best down, over weeks, and months of activity. I write todays article with the hopes of helping you get a better hold on things.

You can have mighty lung capacity, and strength, yet, if the heart is struggling it will take it’s toll all the same. The reverse is also true, strong and healthy heart with lungs that are compromised due to smoking, environmental allergens, chemicals, lack of sufficient training, and so forth, will bring poor to mediocre performance, yielding less than ideal results.

One needs to pay attention to diet, exercise, stress levels, and anything both ingested, breathed into the body, or absorbed through the skin. Do this starting immediately. Pay attention to what’s in your environment, what you’re putting in your cart and/or from the mess hall, or what you’re equipping yourself with while on duty. Be leary of products for skin that contain harmful chemicals which pollute the bloodstream. 

Your blood is your lifestream.

First off, realize your heart is performing 24/7.

“Both the parasympathetic and sympathetic nervous systems innervate the heart. The parasympathetic nervous system functions in regulating heart rate through the vagus nerve, with increased vagal activity producing a slowing of heart rate. The sympathetic nervous system has an excitatory influence on heart rate and contractability, and it serves as the final common pathway for controlling the smooth muscle tone of the blood vessels.”

Reference: Porth, C M (2007) Pathophysiology Concepts of Altered Health States, 2nd Ed. (p. 344) Lipponcott Williams & Wilkins, Philadelphia

A healthy heart heart also means having healthy circulation. Wearing clothing that’s constricting, belts that are heavily weighted, and gear can easily slow the flow of blood in various parts of the body yielding to less than ideal oxygenation.
Be mindful when loading packs, cinching gear, stacking belts, etc. The same for your everyday business man, except his is more likely to be seeded from tight clothing, belts, and more often than not, poor posture and high fat foodstuffs. Something as common as crossing one’s legs, leads to slowed circulation, and less effective oxygenation. 

LET’S BEGIN WITH THE NUTRIENTS YOUR HEART NEEDS:

Potassium
- Makes pumping of the heart smooth, continuous and rhythmic. - Supports nerve transmissions.
- Aids in regulating the heartbeat.

Natural Sources of Potassium
- White beans
- Dark leafy greens
- Baked potatoes (with the skin) - Dried apricots
- Baked acorn squash
- Salmon
- Avocados
- White mushrooms
- Bananas
- Kiwi

Vitamin D
- Can lower the risk of heart failure.
- Reduces inflammation.
- Aids in pumping the blood efficiently

Natural Sources of Vitamin D - Shiitake and Button Mushroom - Mackerel
- Sockeye Salmon
- Herring - Sardines - Catfish
- Tuna
- Cod Liver Oil - Eggs
- Sunshine

Selenium
- Keepsthetissuesofthebodyflexible.
- Selenium is a trace element found in soil, and is required in small amounts to
maintain good health. 
-  It is essential for many body processes and is present in nearly every cell but  
   especially in the kidneys, liver, spleen, testes, and pancreas.
-  Selenium acts as an antioxidant against free radicals that damage our DNA.
-  Selenium contributes to good health by promoting normal liver function.
-  Other benefits of selenium include the protection against heart disease, primarily
   by reducing the "stickiness" of the blood and decreasing the risk of clotting, in turn,   
   lowering the risk of heart attack, and stroke.
-  When combined with vitamin E, selenium appears to have some anti-inflammatory
   benefits

• Natural Sources of Selenium
  - Brazil nuts
  - Seafood oysters
  - Cooked una
  - Whole wheat bread
  - Sunflower seeds
  - Pork
  - Cooked beef and Lamb
  - Cooked turkey and Chicken - Crimini mushrooms
  - Whole grain rye
  
  Magnesium
  - Magnesium helps the heart with its muscle contractions by regulating the neuromuscular activity that assures a regular heartbeat.-  It also helps the body to make the most out of potassium and calcium - both of which also affect heart health and function.

• -  Magnesium improves heart health by regulating the endothelium, a thin layer of cells that helps control the dilation of blood vessels. If the endothelium doesn’t receive enough magnesium, blood vessels constrict, which can cause blood flow to slow or stop. 
  
  
  
  0. Natural Sources of Magnesium
     - Dark leafy greens
     - Nuts and seeds
     - Fish
     - Beans and lentils
     - Whole grains and Brown rice
  
  
  - Avocados
  - Low-fatdairy
  - Bananas
  - Dried fruit (figs) - Chocolate (dark)
  
  Other items that are heart healthy are:
  - Omega 3 fatty acids - Quercetin
  - Folate
  - CoQ10
  - Vitamin C - B Vitamins 
  
  
  

  BEST WAY TO OBTAIN YOUR NUTRIENTS
  Ingesting whole, natural, and ideally pesticide, herbicide, hormone free, cage free, and non-gmo, is best. Whole foods come with the benefit of synergetic properties. In other words, you have everything you need to digest (for the most part, unless you already have poor digestion), the whole food, and nutrients become bioavailable upon proper chewing, fluid balance, and low stress levels.
  If one chooses to supplement, do your homework, and/or consult with a knowledgable person. I would say your doctor, however, many doctors are not familiar with supplementation, rather they are trained in the field of diagnosing, prescribing drugs, and so forth.
  
  A couple years ago, I had a doctor who told me it was crucial I triple my calcium intake. It was a mistake. My heart began to seize up here and there, especially during cardio. I did my homework and was fortunate I didn’t have a heart attack.
  
  “If you have too much calcium and not enough magnesium, your muscles will tend to go into spasm, and this has consequences for your heart in particular.” 
  
  
  

  Magnesium is perhaps critical for heart health, as excessive amounts of calcium without the counterbalance of magnesium can lead to a heart attack and sudden death. According to Dr. Dean, your heart has the highest amount of magnesium in your body, specifically in your left ventricle. With insufficient amounts of magnesium, your heart simply cannot function properly.
  
  Reference: Carolyn Dean M.D., N.D.
  
  Current stance on the calcium /magnesium ratio is: 1:1. It used to be 2:1. You can easily identify why too much calcium is not a good thing. This could prove a catastrophe in the field, or in your sport. Watch your ratio’s.
  With this in mind, and my previous article: 
  
  http://tightbodybootcamp.blogspot.com/2011/01/increasing-lung-capacity-and-strength.html
  
  You have a good base to build on for high performance cardiovascular health. I have your requests for an update on the lung article, and hope to update it soon. In the meantime, get started with what you have.
  
  Keep the blood clean, circulation clear, plenty of good water, the foods listed, and keep your bowels moving, regularly. Get out in the fresh air and sunshine, and move aggressively enough to open the lungs and get the heart rate up for 15-20 minutes, daily. 
  
  Health!!! 

Recovery: 25 Tips to a Speedy Recovery

Recovery
Every bit as important to your training, is your recovery. 

What makes for the best   recovery?
Pre-planning

Just as anything else worthwhile in life you desire to achieve success at, recovery is no different. Your recovery is ultimately planned with the end in mind, therefore, one must start planning their recovery before they even begin to train, be it for their daily routine, an event such as a race, spartan, and so forth, or especially if they our new to training, or have been off training, for one reason or another, for a length of time.

Extreme and elite athletes are my forte, whether military, or not. These individuals have gained much knowledge about their bodies, and their body’s response to various climates, terrains, cuisine, hydration levels, and the effects of rest, sleep, stress, and attitude, as well as, how they all play into recovery well before they even begin. They have learned to tune into their body’s and listen. The have also learned the art of flexibility.

Let’s touch on these:

Listen: Our body’s are constantly sending us feedback: How rested we are, if we need more sleep, more food, more water, more space, more quiet, more activity, more challenge, so on and so forth. It’s our job to be paying attention to the signals our body is sending. If one is pre-occupied with an over scheduled calendar, they are highly likely to ignore all signals until they have a chance to catch their breathe. In extreme cases, or what most people would refer to as ‘Type A’ personalties, who are always on the go (and literally choose this for themselves or they have become conditioned to do so), they typically do not stop to assess the situation until either 1) they become ill, or 2) they become injured. Many, even at that point, do not make the connection of their predicament as having anything to do with listening to their body.

So, first, I encourage you to assess your lifestyle and habits. Second, assess if you are overdoing it anywhere: work, training, play, school, late nights, etc., and work on making the changes that will bring balance to your life.

Lastly, take note when you’re starting to feel overly fatigued, easily agitated, to pains here or there, headaches, muscle tightness, tweaks, and so forth. These are all warning signs. Take heed and many times you’ll never encounter the illness or injury, keep pressing forward and you could be asking for an unnecessary setback. It’s better to take a a day or two off training, and get other productive things done that are less demanding, than end up feeling lousy for a week or more, with low productivity.

Flexibility: Allows one to ‘go with the flow’, to make changes as needed, and be willing to do so at a moments notice. Elite athletes find they make these changes daily in order to meet the needs and demands of the next day’s agenda. No two days of ‘prep’ for recovery are the same. You do not need to become an elite athlete to master this skill, you simply just need to listen to your body, and be willing to make the appropriate changes (flexibility), to bring it back into balance, as soon as possible.

Helpful Tools to Aid Recovery

To keep the body in good health is a duty... otherwise we shall not be able to keep our mind strong and clear. ~Buddha

25 Tips to a Speedy Recovery

1. Rest/Nap
   
2. Sleep
   
3. Hydrate
   
4. Take in electrolytes
   
5. Wholefoods
   
6. Juice: fresh, homemade, mostly vegetable
   
7. Ice and Heat
   
8. Massage
   
9. Walk to keep circulation active
   
10. Vitamins B (Complex), 6 and 12, and Vitamin C get used abundantly, restore
    
11. Vitamins A, D, and E as needed for injuries
    
12. Keep meals satisfying but moderate. Overeating taxes the digestion system, and
    in turn the immune system. Under eating leads to malnutrition, slows healing,
    and mental sluggishness.
    
13. Use an inversion table to encourage blood flow to harder to reach places.
    

  14. Use compression, as needed

15. Stretch daily
    
16. Hot and cold water therapy
    
17. Proper pre and post workout nutrition
    
18. Proper timing of pre and post workout nutrition
    
19. Additional supplementation, as needed: BCAA’s, L-Glutamine, and so forth.
    
20. Consume extra protein (casein), before you go to bed and a regular whey first
    thing in the morning
    
21. Although many athletes turn to ibuprofen for inflammation, usage over a
    period of time, or high doses has been found to cause liver damage. Try
    tumeric, cinnamon, or ginger instead.
    
22. Fish oils
    
23. Creatine post training
    
24. Warm-up properly (yes, this is prep for recovery, daily)
    
25. Ditch sugar and alcohol
    
    
                                                                Health!! 

Stress Free Daily Living

       15 Ways to Start the Day off Stress Free and Stay that Way

Man is that he might have joy?

No, man, woman and child are surely meant to have joy, and with it, inner peace.

"If in our daily life we can smile, if we can be peaceful and happy,
not only we, but everyone will profit from it. This is the most basic kind of peace work."
- Thich Nhat Han

15 Ways to Stay Stress Free Daily:

1. Get out in the sunshine for 10-15 minutes. Even if it’s a cloudy day, bundle up and head outdoors. The sun will still reach you.
   
2. Get fresh air. While you’re outdoors (preferably away from high density areas), take time to breathe deep. Visualize fresh air entering, and on exhalation, stagnation leaving.
   
3. Positive thoughts: Whenever I hear one of my athletes stating something negative about them self, I insist they then speak three kind things about them self. It works. Positive thoughts can change a grim situation into something very tolerable, which can then be dealt with.
   
4. Acupressure: Pressure applied on various acupuncture points relieves stress (built up energy), and soothes the nerves, muscles, and tissues. You do not need to be experienced to put pressure on points, just apply firm, even pressure in intervals that work for you.
   
5. Space: Stress collapses space. It makes one feel as though the room is shrinking. We all need space at times. Whether it’s being alone to curl up with a book, write a letter, be alone, or in a grander way, we each need to actually go to a location where there is plenty of space, such as hike a tall peak to take in the view, surf the waves and take in the spacious ocean, walk the beach, or simply, look up into the sky... be it day time or night.
   
6. Sleep more: The majority of Americans do not sleep enough, nor rest enough. Rest means, to relax the mind and body. Get a good nights sleep. Your day will become much more productive when well rested. You are better able to handle the unexpected’s in life when well rested, and your immune system appreciates all efforts on its behalf.
   
7. Eat clean: Eliminate sugars, excess sodium, unhealthy fats, flavored waters, energy drinks and so forth. Your body will save a tremendous amount of energy not having to deal with these items. Your organs will heal up and rejuvenate.
   
8. Eat organic as often as possible. Pesticides and herbicides mimic estrogens in the human body, causing hormones to become out of balance. If you cannot buy organic, use a wash to remove residues, or add a couple Tbs. of apple cider vinegar to your sink, add your produce, let sit a couple minutes, gently wash off and store.
   
9. Eat like a Rainbow: Get a variety of color in each meal, red peppers, orange carrots, yellow squash, green kale, blueberries, purple eggplant, and so forth. There are all sorts of fruits and veggies to choose from, switch them up.
   
10. Drink pure water: As clean as possible. Tap water isn’t what it used to be, check with your city to find out exactly what’s in your tap water. You can buy a straw that filters out pollutants, or get a system that filters water, or simply do your homework on bottled water. I’ve found Fiji water to be the best at present.
    

11. Drink herbal teas: Those of you who know me well, know I’m a Master Herbalist, and am always mixing some type of herbal concoction. Herbal teas have been around a mighty long time. Drink them hot in the winter, cold in the summer. Do a bit of research to find a tea that would be helpful for your particular issue, if you have one. If you need assistance, let me know, I’m happy to help.
    
12. Laugh: Laugh every day. I’ve gotten so good at this I can just sit and make myself laugh. LMAO!!!!! My kids think I’m out of control, but they laugh, too, and it changes the atmosphere in 30 seconds. Rent a movie, go to a movie, go to a comedy club, listen to a comic on iTunes, or YouTube. Challenge yourself to find humor in at least one thing every day, your child, your self, spouse, stranger, not poking fun, just looking at life a little differently.
    
13. Find time to be Carefree: Free from the cares of the world and your normal responsibilities. It doesn’t have to be an official vacation.... it can be a walk in the mountains, a swim in the lake, playing games or wrestling, etc., with kids, and so forth. De-stress DAILY.
    
14. Bodywork: Get a massage, soak in a bath, foam roll, ball roll, etc., loosen up tight muscles and allow the energy to freely flow.
    
15. Time management: Learning how to effectively plan our use of time can save one a tremendous amount of stress. We all know the feeling of ‘running late’ for something. Now, think of the feeling when you haven’t rushed and are there five minutes early, prepared. Like night and day. Plan your day the night before, be realistic. It’s not necessarily about quantity but rather quality. With poor planning one can be running around like a frazzled chicken and yet accomplish close to nothing, and what they did accomplish wasn’t enjoyable because they were rushed. Proper planning allows one to maneuver through the day, calmly, putting in quality, and making thoughtful decisions, yet they have the ability to remain flexible.
    

Life is to be lived to it’s fullest. Live with no regrets. Live with happiness and peace.
If you want to be happy, be.
                                      - Leo Tolstoy

Who Do You Want to Become: 2016

WHO DO YOU WANT TO BECOME AND WHAT DO YOU WANT TO ACCOMPLISH IN 2016?

As a parent, we find ourselves constantly pondering how we can supply the best in life for our child(ren): mentally, emotionally, physically, and in spirit, to not only survive in this world, but to thrive, have joy, and live a healthy, prosperous, insightful life that will have an impact on both them self, and those around them, for good. We carefully parent, teach, set an example, educate, guide, and monitor on a consistent basis their growth, struggles, accomplishments, what is being put into their body, their minds, the influences about them, what they read, watch, their hygiene, study, and sleep habits, their activities, hobbies, friends, as well as, their future college, trade, etc., that we may somehow lead them on a path to success, and successful planning and decision making, so they may take over gradually with insight of their own. 

WE DO THIS FOR OUR CHILDREN. SHOULD ONE NOT ALSO TAKE THE SAME CAREFUL TIME EFFORT AND PLANNING IN PLOTTING LIFE OUT FOR ONE’S SELF? 

Reread the above paragraph again, and deeply consider what value you place upon these things with yourself.

I encourage you to mindfully create who you desire to be, and what you desire to accomplish in the next year. After all, look at year after year that has gone by. Do you feel you’ve ever really planned, plotted, and executed to your fullest ability who and what you desired to become? 2016 might just well be the most significant year in your life depending on if you choose to actively create and participate in your life, or if one chooses to simply ‘ride the tide’, and wait and see what life has to offer them, day by day. 

The difference here lies within taking control, hence, responsibility, for the outcome vs. responding to one’s environment, and the perceived demands thereof, day in and day out. 

This is what I refer to as the ‘cookie cutter’ method:

• Wake-up same time each day with the same thoughts.
• Go to work (be it at home, office, etc.,)
• Fulfill responsibilities
• Get daily necessities done, and so forth.
• Call it a day.

I used to live this way. It’s very easy to fall into this trap whether you have a lot of kids, or not. School, work, laundry, dishes, meal prep, sports, activities, yard work, scouts, girls programs, and the list goes on, and on, and on. One day, I woke up and realized that unless I made the effort to do something for myself, above and beyond the ‘call of duties’, it wasn’t going to happen. No one was checking in on me out of concern to make sure I was eating ‘right’, getting enough sleep, or God forbid, ask what else I might desire to accomplish in life. 

Raising a family is a most remarkable experience, however, unless I made the effort to do something more, it would be all I did. I was content doing this for many, many, years. I examined my life day by day, for a week, and discovered I could be kept going from task to task, from person to person, from the time I woke to the time I went to bed, often with little sleep, running and fulfilling what appeared to be on ‘demand’. 

This is when I discovered the power of thoughtful planning coupled with desire and intent. I began getting up even  earlier, planning, studying, etc., and before I knew it, I had classes lined up,  workshops to attend, and places to travel…… and years later I did indeed travel to where I needed to go, gained further education, began three home businesses, and earned a Doctorate in the process, all while raising 5-6 kids at home, homeschooling them, and having many responsibilities outside the home. Now that I think about it, it makes me dizzy, hahaha!

Seriously now, who do you want to be? We all know there are things about us whether mentally, spiritually, emotionally, or physically that we would either like to change or know we could improve on. There are also many characteristics that can be weaved into our beings that are of benefit for all: Kindness, charity, love, thoughtfulness, hard working, caring, organized,  competent, creative, disciplined, focused, courageous, the desire for continuous education, and so forth. 

Who do you want to become, and what do you want to accomplish in 2016?

WHERE TO START 

                                           




                  CLARITY IS POWER

Clarity helps distinguish, clearly, what you want from what you do not want. Therefore, you recognize immediately that which is not what you want rather than staying in a situation for months or years, or traveling in a direction off the path, before coming to the conclusion that ‘it’ is not what you want, nor is it working for you.

Just as well, one realizes easily what IS working for them. When one has clarity, things, situations, and people are easily identified as something that IS working for them, on the path to who they desire to become, and it brings them joy and enthusiasm, which further motivates them to press forward. Obstacles, become learning opportunities, which often provide further opportunities for growth.

To help clarify things for you, start with a blank piece of paper and write down what you don’t want: be it related to a career, relationship, finances, health, fitness, and so forth. Let your past experiences be your guide. Surely, you have learned a thing or two through the years. Clearly what you do not want, that simple.

Next, on another sheet of paper begin listing all you  do want and be very detailed and specific. You’d like a new car? What kind, year, color, and so forth. Mate? What kind of personality are you interested in? Outgoing, reserved, health conscious, supportive, etc. Career, where you want to live, what you want to drive, how you want to expand your business, start a charity, characteristics you want to develop within yourself….. the possibilities are endless!!!!

So, why live the same day 365 days a year when one has so many options? 

Decide what you want. Believe it. Set out to achieve it, and it WILL happen.

After you finish your ‘do want’ list, pull one more sheet of paper and make a dream list. Just do it. Nothing is out of bounds, everything is open to the imagination. Let it flow like water.

Now, that you know exactly what you want and what you do not want, you can have the pleasure of burning your do not want list, or cross through each entry one by one, etc. This way you’re sending a clear message to both your conscious and sub-conscious mind that these items are non-desirable. This way, as soon as you encounter such, you will be prompted to take heed, proceed with caution. The mind is reminding you of your commitment to pass on the do not want list, this brings clarity when one realizes they have a choice: 1) ignore the caution signs and enter a domain that will take you off the path OR 2) see it for what it is, and turn your attention elsewhere, preferably, to something on your list you do want. If there isn’t anything, turn your attention to your Mantra.

mantra

noun

their newest mantra is "stay connected": slogan, motto, maxim, catchphrase, catchword, watchword, byword, buzzword, tag (line).

“I don’t stop for obstacles, I destroy them!”

or as my friend always says: 

“Looking good, feeling good, out to be in Hollywood”

So, who do you want to become, and where do you want to go in your life? You are the single greatest project (outside of raising kids), that you will ever encounter, should you choose to do so. Many never even try. Others give up too easily, let’s face it, the path to growth is always the one that requires fortitude, regression or  stagnation requires very little effort, if any. 

Be passionate about life.

Have courage.

Express gratitude daily.

Find the best in every situation.

Follow through on your inspired thoughts.

Move forward in confidence.

If you would like, get a good friend to become ‘accountability buddies’, share what your goals are for the day, month, or week and check in with one another to find out how things are going, brainstorm, compliment one another on progress made, and so forth.

I have a great friend who works with me on this. She never judges me, accepts me for who I am, supports me in my endeavors, and is full of great suggestions. She says the same about me, lol, so we truly are on each others team and it makes life and working through our list of goals and ‘wants’, interesting. It also gives perspective when you realize everyone generally encounters some of the same obstacles just unique in their presentation. Everyone has their ups and not so ups, times of great momentum, and times to reflect and regroup.  

Last, but not least. Believe in yourself. Believe in the process, and be willing to let go of fixations on how things ‘should’ be, and allow yourself the freedom to try new things.

The best to you and yours in 2016!

Goal Setting

Goal Setting for the New Year

What are you setting out to accomplish in 2016?

“A good archer is known not by his arrows but by his aim.”
Thomas Fuller

And so it is with goal setting. One can have many lofty goals, but without direction to keep one on the path, they can become lost along the way, easily distracted, or end up giving up. Taking time to evaluate key components of our life, and making a plan to foster further

growth and achievement, gives one purpose, direction, and a priceless sense of accomplishment, once fulfilled.

A common practice I began with our children 20 years ago, was to sit down together and plot out goals for the year covering many aspects of life. I began this when they were but five years old. It’s proven to be nothing short of amazing. At the end of each year, we will gather round and pull out our goal sheets that we filled out at the end of the previous December, and one by one, go through them and share what each was able to accomplish. Those who didn’t want to share didn’t have to.

Many times over the years, there has been a child (now grown adults), that have even been hesitant to look at their old sheet in fear they had done nothing to accomplish what they had set out to do. I would always encourage them to look anyway, and when they did.... were they ever in for a surprise. They had many times, not only reached their goals, but surpassed them.

We continue this practice to this day. If my kids friends, new husbands, boyfriends are over at the house when we do this, they are welcome to join in, but seldom do. They sit in silence as everyone else scratches on their sheets in deep contemplation. I often wondered what they thought about during that time, and would send them home with a goal sheet ‘Just in case’ they decided to fill it out after all. I have been pleasantly surprised to find each one of them filled theirs out, they just needed their own space and time to do it.

I encourage you to do the same. There is something powerful that happens when one writes something down. First off, it saves us the trouble of trying to remember everything, hahaha! Seriously, it is taking a thought that is in your head, in the invisible world, and the moment you write it down, you have just brought it into the physical world. What’s even more powerful is when you ACT on what you have written with the intent to fulfill it. B.A.M! Powerful stuff my friends.

"In absence of clearly defined goals, we become strangely loyal to performing daily acts of trivia."   -Unknown

Here are some areas for consideration when setting goals for yourself for 2016:

Professional Educational
Intellectual

Relationships
Creative things (Hobby, etc.) Spiritual
Volunteer
Health
Fitness
Fun/Play
Material object(s)

"Life can be pulled by goals just as surely as it can be pushed by drives."   - Viktor Frankl

Once you’ve decided what areas you’re interested in setting a goal for yourself, prioritize them. Then simply start at the top of your list. I like to write the goal on a 3x5 card and leave it someplace I will be reminded to read it. Then I wear a bracelet on my left arm, and once I’ve completed a task towards my goal each day (whether it’s a phone call, google search, research, errand, etc.), I move the bracelet to my right arm. People ask, “Why do you always wear so many bracelets?” I tell them, “Because I like to”, to keep things simple, but the truth is, I have a lot of goals, and am actively working on them each day.

Find a method that works for you. Some people like day planners, others a pocket notebook, iPhone, iPad, i-whatever.

The momentum of taking action is key to putting things into motion. Soon you will find the obstacles that appear here and there become something you can learn even more by, in other words, when most people stop and give up when a set back occurs, you realize there is something to be gained by the obstacle being there and delve in to get to the bottom of it, never allowing your goal to leave your sight.

I wish you all a very happy, healthy, prosperous New Year!!!!!