How To Shut Down Negative Self-Talk

Every week I receive lots of emails. Whether it’s from community members or people who’ve come across The Wellness Bucket website. They reach out to me asking for help to either lose weight, get fit, or a combination of the two. I love getting these emails because it gives me a chance to help. I’ve also noticed a pattern with these emails.   Negative Self-Talk Sucks Regardless of the goal, there’s a pattern I continue to see from those reaching out to me for help who are having a hard time achieve their health and fitness goals. A pattern that unfortunately, I don’t believe they’re aware of. So what’s this pattern? Negative self-talk. Even though I haven’t actually having a conversation with them, it comes across in their email, their words, and how & what they write to me. Here’s some examples: “It’s been so many years that I’ve tried to lose... read more

Connecting The Dots

Earlier this week I found myself listening to the Stanford commencement speech Steve Jobs delivered back in 2005. I listened to it while working out. Not your typical “get pumped up” workout music. It was part of a YouTube compilation video containing inspiring speeches that I decided to listen to while working out.   Getting Pumped Up While it wasn’t your average “get pumped up” kind of music, it did get me pumped up. The messages Steve Jobs delivers in his speech are awesome. If you’ve never listening to it, do yourself a huge favor and listen to it right here, right now. It’s a 15 minute speech and worth every second to listen to. It could very well be a game-changer for you. I’ve listened to it now 6 times in the past 5 days. Why? Because there’s one particular message he delivers that helps us answer the following questions…  ... read more

You’re Going To Die… Don’t Wait!

I’m currently reading “Tool of Titans” by Tim Ferris. Awesome book. Get it and read it, you’ll be glad you did. It’ll probably take you a year to read, the thing is a monster, 600+ pages. Or maybe I’m just a slow reader. In any event, it’s worth the time investment.   The Tail End In the book, Tim references a blog post titled, “The Tail End“. It provides a visual perspective of how much time we have left to live (assuming a lifespan of 90 years) that is so in your face and real it’s crazy. In the post, Tim Urban (the writer) breaks down how many super bowls and winters he has left to enjoy. How many more books he’ll have a chance to read. Days left remaining to spend with family and friends. And several other events along with how much time left to experience each one.   How... read more

Two Ways To Help Assure You Have A Healthy & Succussful Week Ahead

On a scale from 1 to 10 where 1 equals horrible and 10 equals awesome…. How would you rank your week so far? Wait a sec, that’s not a very good question since you’re probably wondering, “what am I ranking?“ Great question – let’s try this again. How would you rank your week in regards to your weekly nutrition and exercise commitments?   How I Rank Myself Weekly For example, my weekly “can’t miss” nutritional commitments are eat breakfast, drink a minimum of 64 ounces of water, and have lots of veggies at dinner. My weekly “can’t miss” exercise commitments are workout at the gym Monday thru Friday and then go play beach volleyball on Saturday. This is the criteria I use to rank how successful my week was from a nutrition and exercise standpoint.   What Criteria Do You Use? Do you have weekly nutrition and exercise commitments... read more

How Do You Challenge Yourself?

What is the greatest physical challenge you have willingly taken on to date and accomplished? How about mentally, what’s challenged you most to date? Is what challenged you most physically also what challenged you most mentally? You ever wonder that? I’ve been giving this lots of thought lately.   Big Challenges My most physical and mental challenges to date are two different experiences.  My toughest mental challenge to date has been my ultra marathon (running 50 miles). My toughest physical challenge to date has been training for a men’s physique competition. The mental challenge lasted 10 hours. The physical challenge lasted 12 weeks. Yet one no easier than the other.   Would You Do It Again? I then asked myself, if I knew then what I know now about how difficult these two challenges would be, how much they’d push me and test my limits, would I still have... read more

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