Hot Better Poppin’!

Kimi and Pua

Just a quick update for y’all! Our podcast “Hot Better Pop Radio” (formerly known as The Secret Sauce Podcast, is now live! We release a new episode every Tuesday morning and we (me and the super amazeballs Pua Pakele&Cabot) are having a freakin’ blast!!!!!!! Seriously, words can’t begin to describe what it feels like for us to go from just an idea to a real life podcast! We are learning so much as we go/grow and keep pinching ourselves everyday – can it really be this fun, joyous, and magical?! The answer is YES!

You’ll be hearing from me again soon, either here or on HotBetterPop.com or both, but until then, follow your intuition, follow your heart, and follow your joy…it will never lead you astray. Your dreams are never too big. Get out there and make shit happen (Hot Better Pop is here to help – reach out!). You are supported, you are loved, and you are limitless.

Subscribe to Hot Better Pop Radio on iTunes! 

Fun photo by KelliBullockPhotography.com

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Create Your Holiday "Reset Plan"

We all have those mornings (especially during the holidays) when we wake up feeling less than amazing. Perhaps you had one too many drinks or stayed up too late or ate way more sugar/carbs/junk than you had planned. Maybe it’s been a streak of days like this, holiday parties, work events, and you’ve just fallen completely off the wagon.

First of all, know that you are human and that even professional athletes, movie stars, super models, health gurus, and that seemingly perfect health-nut/gym-rat have times that they overindulge and miss their workouts. When we anticipate and understand that there will be times that we get off-track from our health goals and we create a reliable “Reset Plan” for ourselves, we can spend less time beating ourselves up and more time getting back in alignment with our goals. Plus it gives us permission to actually enjoy those times that we do indulge because we have full confidence in our ability to get back on track. 

Before the Holiday Season is in full effect, take 30 to 60 minutes to write down your “Reset Plan” so that you are prepared and empowered for anything that comes your way. Knowing how to reset your body and knowing that every moment is an opportunity to put your Reset Plan into effect is one of the foundational keys to maintaining your wellness. I recommend creating a 3-day to 4-week plan of action that you can activate when you find yourself off-track. This is not an “I’ve been bad, I’m never eating carbs/drinking/cheating again, this is the new me forever plan”. This is a short, reliable list of tools in your toolkit to get you reenergized, refocused, and back on track. 

Make a commitment to be kinder to yourself and reduce the anxiety that comes from all-or-nothing thinking.  There is no “good” or “bad” behavior, there is simply behavior that is in alignment with our goals and values or not in alignment with our goals and values. Use some of your planning time to get clear about what your goals and values, because the clearer you are about what you want, the easier it is to make choices that support your vision for yourself.

Everyone’s Reset Plan looks different. Part of becoming a health warrior is learning what works for you and what feels good for your body, mind, and spirit. As you define and design your Reset Plan, here are 50 ideas that may inspire you or become a part of your toolkit: 

  1. Sit quietly for 20 minutes and ask your body what it needs…be sure to write down any messages you receive!
  2. Go for a walk or a run in the fresh air
  3. Try a new fitness class – if you’re in Hawaii, come try one of our fat-burning muscle building HIIT classes at Egan’s Fit Body Bootcamp where I teach Bootcamp classes! The perfect 30 minute sweaty, fun reset! 
  4. Wear a heart rate monitor and up the intensity of your workouts
  5. Schedule a week of workouts in your calendar
  6. Take a yoga class
  7. Dance! Find or create a mood-boosting, energizing playlist. Here’s a Spotify “Reset Mix” for you! 
  8. Go trampolining! It helps with lymph circulation and detoxification. Plus it’s fun! 
  9. Do some kickboxing – punching and kicking is a great way to reset your body and release stress!
  10. Start every morning with 20 jumping jacks, 20 burpees, and 20 push-ups
  11. Journal, do some health visioning and goal setting for the week/month/year
  12. Reach out for support from a health/fitness/life coach
  13. Start your day with a tall glass of lemon water and drink tons of water all day long
  14. Eat fresh vegetables at every meal
  15. Cut out sugar
  16. Cut out processed foods
  17. Cut out gluten
  18. Cut out soda
  19. Cut out caffeine (wean yourself off to avoid the headaches)
  20. Cut out alcohol
  21. Cut back on dining out
  22. Make a nourishing soup full of fresh veggies
  23. Have a big salad everyday
  24. Finish eating 2-3 hours before you go to bed
  25. Increase your protein at breakfast and lunch and lighten up your evening meals, try a simple soup or green smoothie for dinner
  26. Log your meals in a journal or using an app like Fitness Pal
  27. Increase your lean protein, reduce your carbs
  28. Clean out your fridge and cupboards and dump all the junk
  29. Figure out your “kryptonite” (soda, candy, cookies) and commit to saying “no” to it for a week. 
  30. Make a bet with a coworker to see who can make it longer resisting the office baked goods/candy bowl
  31. Find a safe, reliable, short-term, nutrient-dense reset program that you trust. I love Purium’s 10-day Transformation and 10-Day Athelete’s cleanse, Chris Kresser’s Paleo Code 30 Day Reset and Alejandro Junger’s Clean Program because they all focus on eliminating allergens and processed food and include protein/amino acids unlike many other liquid fast or “detox” plans
  32. Write out 100 reasons eating clean and working out will benefit you
  33. Switch from coffee to green tea
  34. Plan your meals
  35. Hire a healthy chef for a month (I am blessed to utilize the services of my friend Fortuna, The Kitchen Goddess!)
  36. Get a weekly raw meal service like Licious Dishes
  37. Dry brush your whole body, take a cold/hot shower, then and slather yourself with coconut oil
  38. Go to a Korean spa and have them slough off the old you. Ew. 
  39. Get a massage
  40. Get acupuncture
  41. Make your bed everyday
  42. Take a nap, schedule it on your calendar if you have to
  43. Get an extra hour or two of sleep
  44. Deep clean your house (turn it into a workout by listening to music/dancing as you work)
  45. Meditate for 10 minutes everyday
  46. Go to the bookstore and browse the fitness/nutrition books or magazines for inspiration
  47. Take the focus off of yourself…call a friend who could use some extra love and support, do some volunteer work, help a family member/neighbor/co-worker. 
  48. Make a commitment on Lift.do and sign up for a Lift Coach to help you stay committed. 
  49. Find a “Reset Buddy” for accountability and fun. Create your plan together and then promise each other to put it into effect together when you need it! 
  50. Love and forgive yourself. Write out a list of 100 ways your recent choices benefited or served you. Reset your body and spirit with love and kindness. You and your body are exactly where you are meant to be, experiencing exactly what you are meant to, at exactly the right time. Your reset is a treat, not a punishment…enjoy the balance in your life and embrace the natural ebb and flow of your personal health journey.  

I’d love to hear from you! What are is your personal Reset Plan? How do you get yourself back in alignment with your health goals? 

7-Day “Can’t” Detox

Yesterday at the end of my classes at Egan’s Fit Body Bootcamp, I talked with our Bootcampers about the importance of shifting from an “I can’t” mindset to “solution-based questioning” to help us create the life we desire. Instead of giving our “limiting factors” the starring roll in our story, we can put the focus on what we CAN do to get us to our desires. We sometimes get so hooked into our story about why we can’t do something that we get stuck on “I can’t” instead of asking the simple question “How CAN I make this happen?” 

Check out this amazing story about a woman who never let her limiting factors (being born with no legs) take the center stage and never let the words “can’t” get in the way of her dreams to become a gymnast. Big thanks to our Bootcamper Bev who shared this inspiring story with me after class. I will watch this everytime I hear myself whining about my perceived limiting factors. 

This weekend, start your own 7-day “CAN’T” Detox. When you hear yourself talking about what you CAN’T do and why you CAN’T reach your goals, stop yourself and say “DELETE!” Then ask yourself: “What can I do?” 

Write down your observations and keep track of how much time you spend talking about your limiting factors instead of taking action. For every “can’t” story that you tell yourself, come up with three solutions or actions you CAN take. For added behavior modification, you can wear a rubberband on your wrist and snap it every time you catch yourself saying “can’t” or get your friends and family involved and tell them they can pinch you or charge you a $1 every time they hear you say it!

Imagine what you could achieve if “can’t'” never even crossed your mind. Reprogram yourself to believe in your limitless capabilities. 

The Insanity Loop: 3 Steps to Getting Unstuck

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Photo credit: Pup Fan, Creative Commons
Have you ever been stuck in a cycle of wanting to change something, trying to change, not being able to change, thinking there is something wrong with you, trying harder to change, getting mad that you can’t, trying again, getting frustrated, beating yourself up for your lack of willpower, and then trying again only to continue to “fail”? Maybe you talk about how you haven’t been able to do something no matter how hard you try, but this time you’ll just try harder in the hopes that something will be different this time around. I’ve been talking to a lot of people about this phenomenon lately and have been wrestling with this myself, frankly. This is what I call, “The Insanity Loop”, based on Einstein’s definition of insanity: doing the same thing over and over again and expecting different results. The fact is that we often needlessly drive ourselves insane by using all of our energy to work HARDER instead of SMARTER.At Egan’s Training Center, we are always being reminded in jiu jitsu training, that the focus is on using your individual strengths, correct positioning, and leverage. This is especially important if your opponent is bigger or stronger than you. Instead of trying desperately, again and again, to outpower someone, a simple shift in position and mindset can save you tons of energy and create the opportunity to use their force to your advantage.

If you find yourself stuck in The Insanity Loop, expending lots of energy trying to outpower (or out-willpower) something you are up against, here are 3 steps you can use to help break the cycle and get unstuck:

1 – Know Yourself. The first step is coming to terms with you who are and what your strengths and weaknesses are. Take some time to really examine the chronic issues, habits, or behaviors that are getting in the way of your success. The key here is do this without judgement. Do you hit your snooze button 50 times every morning? Righteous! Do you find it impossible to say no to red wine/hot bread/chocolate chip cookies? Yum! That’s just who you are, baby. Do you love writing blog posts, but don’t schedule time for it and then scramble to get them done? Yup, that’s me! It’s all good. The first step is awareness and acceptance. Write down on a piece of paper what you want and then what you do to sabotage yourself. Then have a good laugh about it. We all have our shit and that’s what makes us special and awesome. And keep in mind, who we are and what we want is always changing and evolving, so finding the time to do this type of self-reflection on a regular basis is part of living a life by design.

2 – Hack Your Environment and Shift Your Position. The bottom line is that it is a heck of a lot easier to change our environment or our positioning than it is to change our personality or behaviors. Take a look at that piece of paper again and think of ways that you can “hack your environment” to support your goals. If you snooze your alarm clock so many times you constantly miss your morning workouts, instead of beating yourself for being unable to get up, move your alarm clock across the room so you have to get up and turn it off. Or get a dog that wakes you up because he has to pee or a cat that slaps your face every morning with a furry paw because she’s hungry. Or perhaps you can “shift your position” to work with who you are, and not against it, by switching to afternoon workouts. Remember, when nothing goes right, go left.

We can also use technology to hack our environment and create external reminders and pressure to help us shift. Whatever it is that you are trying to achieve, put reminders on your phone to get to the gym, or log your food, or call your mom. Use a tool like Resnooze to send email reminders to your inbox, hire someone on Fiverr for $5 to call you everyday for a month to ask you if you are staying on track. We have endless tools at our fingertips – use them to make it impossible to forget what you are trying to achieve.

3 – Put Accountability to Work. Accountability is our best friend when breaking out of The Insanity Loop and creating new habits. Accountability can come in many forms, but the main idea is to share with one person, or many, about what you are trying to achieve so that it matters in some way whether you do it or not. You can tell your best friend, your family, share it on Facebook, join a community of like-minded individuals, make a bet with someone, create a mastermind group, etc. The whole point is that more than likely, you have been trying to change in a bubble with no real external consequences. Use accountability to up the ante and the more it scares you the better! If being held accountable for something makes your palms sweat and gives you those little nervous butterflies in your stomach, that means your dreams are big and the stakes are high and that is a recipe for success!

You may want to consider doing these exercises and brainstorming with a friend, or friends, someone who can help you get creative and think of out-of-the-box solutions to your challenges since it is often difficult for us to see clearly when we’re stuck in the muck of insanity. I’d love to hear all about the creative ways that you break out of The Insanity Loop! Please share in the comments and inspire others.

If you’re looking for another way to get unstuck when it comes to health, fitness, and nutrition, please join me this Saturday, August 16th, for my “Healthy Body, Happy Life” class. This is the last one of this series that I will be teaching at Happiness U this year, so if you’ve been thinking about it, I hope you can join us for this final class. I love teaching this class and have so much to share! Please register to reserve your spot. 

 

4 Apps for an Awesome August and the 1 Question to Ask Yourself Today

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Can you believe it is already August?! What a perfect time to reflect on the year so far. How are you doing on those goals and visions you created for yourself at the beginning of 2014? There are 5 whole months left in this year…what are you going to do with them? Instead of resetting those same old boring goals, think about this quote from Tim Ferris, author of the 4-Hour Work Week (my current Audible pick of the month): “The question you should be asking isn’t, ‘What do I want?’ or ‘What are my goals?’, but, ‘What would excite me?'” What is going to fire you up this month and beyond? What would make you want to jump out of bed in the morning? Whatever you’re thinking, think BIGGER, crazier, and more awesome! You’re not on this planet to get by and get along, you’re here to milk every minute for all it’s worth! I love using technology to support my goals/dreams/visions. Here are the apps I’m going to be using to keep me focused, hold me accountable, and help me LEVEL UP my awesomeness in August!

Toggl Available as an internet, desktop, and smartphone app. This easy to use, simple and intuitive time-tracking application is a kickass tool to help you measure, manage, and more efficiently use your time. We learn so much by tracking our time: Are we spending our time wisely? Are we taking more time to do things than we think? Do we have work/life balance? Are we spending enough time doing the things that will bring us the most profit/satisfaction/bang for our buck? What low level things can we delegate? How much time do we spend commuting, running errands, sucked into social media? How much are we sleeping? Working out? Taking time for self-care? Basically, tracking our time tells us quite quickly if we are spending our time in ways that are in alignment with our values and goals.

GymPact This cool reward (and penalty) app pays you if you reach your weekly goals and YOU PAY THEM if you don’t (that money that goes to pay those that are reaching their goals in the GymPact community). What I’m super excited about is that now Gym Pact syncs with Fitness Pal and RunKeeper so you can use it to keep up with your food logging and non-gym workouts too. I set up some goals, entered my credit card, and synced up my other apps to this today. It made me NERVOUS and a little scared that I won’t be able to keep up and guess what – THAT’S AWESOME!!!!!! If your goals and personal challenges don’t make you nervous and a little scared, then they are not big enough! This month, set some goals that make you uncomfortable! Up the stakes and watch the magic happen!

Headspace One of my current goals is to work on managing my stress and improve my quality of life through daily meditation. Let me tell you, this does NOT come naturally to me. Even just the smallest commitment to meditate for 5 minutes a day is so freakin’ hard for me. I have tried and tried to create a daily meditation routine but have never been able to keep it up. Headspace was recommended to me by the super awesome Christopher Kelly from NourishBalanceThrive who I have been working with to improve my health and athletic performance. This guided meditation app is simple, easy to use, and just kind of fun, so I actually look forward to it. It tracks my progress which helps me stay focused and motivated to keep going. I am working my way through the foundation package so that I can unlock the other packages. I’m determined to get to the next level this month. I also love the “singles” – little meditations for use during runs, chores, freak-outs…and the sleeping meditation knocks me out without fail.

Duolingo I just discovered this app and I am obsessed! It is just so FUN! As I mentioned, I have been working on reducing stress and part of that is a focus on having more fun and doing things that bring me pleasure. I know it’s kinda silly/sad that I have to set a goal to have more fun, but I can often get so sucked into my to-do-lists, responsibilities, and battling the soul-sucking “shoulds” in my life that I forget to do things just because they are fun and enjoyable. This app, available online and as a smartphone app is a free language learning tool. I started fooling around with it to see how much French I could remember from college and surprisingly it all started coming back to me. The app works like a video game, with levels and a “lingot” reward system complete with a virtual store you can spend your lingots in. I forgot how much I love the French language, learning language in general, and how much I love video games! I find myself getting completely lost in the moment (a great thing for the brain and spirit) and feel such a sense of accomplishment when I soar through a level (also great for the brain and spirit).

Commit to spending at least 30 minutes today or this weekend to write down your answer to the question, “what would excite me this month.” Take some time to also think about what you can do to make the rest of the year flow smoothly and joyously. Make this the year that you plan ahead for the holidays (and REALLY enjoy them), learn a new language, take a fall or winter vacation, and design your dream life BEFORE everyone else’s New Year’s Resolution scramble to get their s#!% back on track.

If you’re looking for the perfect moment to start something, finish something, become something, make something happen, shift something, do something, change something, build something, dump something, grow something, create something…THIS IS IT! Get excited and get on it! Woohoo! 

Goals, Goals, Goals! 4 Ways to Bring the Sexy Back to Your Goal Setting

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Being in the health/fitness/self-improvement/business world, we talk about goals A LOT. Do you have goals? What are your goals? How are you doing on your goals? How I can help you reach your goals? What are my goals? When will I reach my goals? Why haven’t I reached my goals? Goals goals goals goals goals goals goals. We set them, we break ‘um down, we make ‘um big, we make ‘um small, we revise ‘um, we reset ‘um, we reach ‘um, we don’t, and then we set some more.

Now, I’m not saying that goals are not important or necessary to help us evolve on this planet and help us to realize our dreams. However, sometimes we can get so locked in our idea of what goals and goal setting SHOULD look like, that we are left feeling uninspired, unmotivated, and exhausted…especially, if we are NOT REACHING THEM. Setting clear goals, reaching them, and reveling in our success before we set another goal is enjoyable and fulfilling. Setting goals, forgetting about them or not working towards them, feeling guilty about not reaching them, then resetting the same goals again and again is frustrating and depressing.

Too often, our addiction to well-intended but uninspired and redundant goal setting, traps us in a purgatory of empty living, stuck somewhere between the life we are desperately trying to improve upon and the awesome life we can describe, but can’t seem to access. If your GOALS are dragging you down instead of lifting you up, here are four ways to shake things up:

  1. DUMP YOUR S.M.A.R.T. GOALS: Your goals are boring. Seriously. If you’re falling asleep just thinking about your goals, check out this kickass podcast of motivational powerhouse Brendan Burchard, who challenges our society’s obsession with left-brain “S.M.A.R.T.” goal setting. In this podcast he suggests that we set some “D.U.M.B.” goals instead. This podcast is sure to fire you up to set some goals that are bigger, crazier, and more uplifting than our boring “specific, measurable, attainable, relevant, time-based goals” (zzzzzzz). Set some stupid, wild, ginormous, radical, make-you-want-to-jump-out-of-bed, people-think-you’re-nuts kind of goals for a change! Spend some time dreaming and visioning beyond what your rational left-brain, sensible self can conceive of, and consider that anything less than big visioning is settling for mediocrity.
  2. FOCUS ON YOUR FEELINGS: Instead of setting goals tied to what you want to get, try focusing on how you want to FEEL. We tend to set goals like, “I want to lose 10 pounds” or, “I want to make $10,000 a month”, focusing only on what we want not WHY we want it. Instead of the WHAT, try focusing on how you believe those things will make you feel. Perhaps you want to lose 10 pounds so that you can FEEL confident on the beach, and therefore feel more willing to go to the beach with your family instead of missing out, and therefore feel more connected to your family. It’s not really about those 10 pounds as much as it is about confidence, freedom, and connectedness. By expanding your vision to the FEELINGS you desire, you may realize that there are other ways you can begin feeling those things right now, and that there is action you can take immediately, instead of buying into the depressing false reality that you can’t feel those things until you reach your goal. Yes, you can exercise more and eat cleaner, but you can also get a new flattering swimsuit and sexy sarong, plan some family outings in an environment you feel comfortable, and commit to being more present with your family. The magical thing is that when we start focusing on, and embodying the feelings that we think those original goals will bring us, we may suddenly look up and realize that we have reached our goals without even realizing it!
  3. FOCUS ON YOUR PROCESS: Part of what tends to keep us in that uninspired goal setting loop of doom is setting countless goals, but having no process or system to reach them. If you think about it, goals are really just wishes or dreams…they are these things we want, but unless we have a strategic plan for getting them, they are just floating out there like pretty butterflies. If you want to catch a butterfly, you can sit and hope and pray that it lands on you (and by the way if it does, then what – have you really thought this through?) or you can grab a net, a jar with some holes in the top, and maybe a few friends to help you corner that sucker. Get a piece of paper and write down all your goals. Then title that list, “dreams”. Now take each one of those and write down 10 action steps you can take to make each of your dreams come true, and get to work.
  4. SUPERCHARGE WITH ACCOUNTABILITY: There is plenty of evidence that accountability is often what separates high achievers from the rest of the pack. Creating some type of accountability system to help us stay focused on what we are working towards can significantly increase the likelihood of seeing something through, staying motivated along the way, and it can also make the journey way more fun. We are hardwired to want to get things done if we put it out there – sometimes because we want to be a person of our word and because we don’t want to let ourselves or others down, and sometimes because we don’t want to look like a jackass. Either way, give accountability a try – find an accountability buddy, create a mastermind group, find a support group or community in your neighborhood or online, start a blog, post on Facebook, make bets with your friends and family, wear it on a shirt, shout it from the roof tops, put it out there so that it matters in some way if you don’t do it. And if you still don’t seem to be getting what you want, lean on those around you to help give you insight as to why this may be, since accountability is also about taking responsibility for what we are doing or not doing.
One final word on goals and goal setting…as you are thinking about what you want, be sure to constantly check in and make sure your goals/dreams/wishes/process/action plan is what YOU really want, not what you think you SHOULD want or someone else’s idea about what you SHOULD want. It’s impossible to create our dream life when we’re “should-ing” all over ourselves. Be sure the life you’re designing is yours and be sure that the method and plan you have for getting there is fun, inspiring, and joyous…because frankly, if it’s not, every time you hear those damn words “enjoy the journey” you’re going to want to punch someone in the face. Now, go get ‘um, tiger!

“Healthy Body, Happy Life” tomorrow at Happiness U!

Does your body need a jumpstart? Join me tomorrow at Happiness U for my “Healthy Body, Happy Life” class. Get inspired to take your health and fitness to the next level with some fresh ideas and fresh perspective! You deserve to feel AMAZING! 

Have a wonderful weekend. Be sure to take some time to move your body, fuel yourself with nutrient-dense goodness, do what you love, say yes when you mean yes and no when you mean no, spend time with people that make you laugh and inspire you to be the best version of you, try something new, reflect on all the amazing things in your life that you have to be grateful for, start something, finish something, or just do NOTHING at all and thoroughly enjoy it!!!!!!! Cheers to the frickin’ weekend! #yeahyeahyeahyeah #designyourlife #happinessu#extraordinaryjuly