Kimi’s 5-Bullet Aloha Friday (Last One of 2017!)

Happy December! New month and almost the end of another year. With all the holiday happenings, Best Life Ever business shifts and growth we’ve been focused on, our Shift to Rise retreat, and #allthethings, I have really been feeling the need to get centered.

Listening to this calling, I declared today, “Get Yo’ Shit Together Friday” and did a total brain dump (using Trello of course!) and a deep calendar review.

When I start feeling overwhelmed and my ego starts in with that old limiting belief, “I don’t have enough time”, instead of hustling HARDER like I used to, I now work on SLOWING DOWN. I create white space by clearing my calendar (that meant saying NO to a few things today), turning off notifications, and then I ask myself some simple questions like:

  • What’s REALLY bothering me?
  • What is most urgent/important?
  • How can I make my life easier?
  • How can I get ahead/hook up my future self (HUMFS)?
  • What does my spirit need most right now?
  • How can I create more ease, joy, fun, and FREEDOM in my life?
  • And probably the most important question – What can I say NO to?

Your ego will try to tell you that you don’t have time to slow down, but your spirit will speak to you when you do, and life will become much more clear.

Less hustle, more alignment. 

One of the things I’m cutting back on for the rest of this year is certain forms of tech and communication, which is why this will be my last post until sometime in new year! I’lll be dropping back in once the dust settles after the holidays, but you can always follow me on Instagram, our Best Life Ever Tribe on FB and our BLE IG, etc.

OK, so here we go – our last 5-bullet Aloha Friday round-up of 2017!

5 things I’m loving/excited about:

Have a wonderful holiday season! I encourage you to create some time to slow down and ask yourself some quality questions that will improve your quality of life and bring you some well-deserved peace and joy as we move into 2018! Cheers and GINORMOUS hugs!

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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. 

 

6 Cool Fitness and Health Apps That Can Improve Your Life

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Smartphones are powerful tools for helping you improve your quality of life. For very little cost, you can have a trainer, a nutritionist, a business and life coach, an assistant, a meditation guru, and more in your pocket and on-the-go. Here are 6 of my current favorite life-enhancing apps:

  1. Fooducate While I mostly use and recommend Fitness Pal for food and exercise logging, I have been experimenting with Fooducate and love the way it helps you learn about food choices. According to the website, “Fooducate’s scientific algorithms grade each product and provide simple, concise explanations”. The grading system they use was developed by “scientists, dietitians and concerned parents.” So you learn as you log. You can also learn as you shop by using the bar code scanner when you’re in the grocery store. While My Fitness Pal is a bit more user-friendly and has a wider database of foods, I like the way Fooducate helps you gain awareness about the choices you are making.
  2. 12-Minute Athlete Of course, my top choice for workouts is Egan’s Fit Body Bootcamp, but if you are traveling, this app delivers 12 to 16 minute HIIT (High Intensity Interval Training) workouts in a simple and interactive presentation. You choose your equipment (or just “bodyweight” if you have none), shake your phone, and it gives you a workout. So easy, so fun! This would be great for traveling or on those days that you can’t make it to the gym. I’d recommend, warm-up for 5 minutes doing high-knees or jumping rope and finishing up after your HIIT workout with 5 minutes of abs and stretching.
  3. RunKeeper Most runners have heard of or use this app. Of all the choices out there for tracking your walks and runs, this is my favorite. You can sync it up with your heart rate monitor and you can sync it to My Fitness Pal too. You can take a photo and log notes each time you complete a workout, so it’s a great way to track your fitness journey. It’s also fun to friend people. I get alerts when my friends have completed runs which inspires me to get up and lace up!
  4. Sleep Cycle  Sleep Cycle is “A bio-alarm clock that analyzes your sleep patterns and wakes you when you are in the lightest sleep phase”. There’s nothing worse than that shaky, icky feeling you get from waking up at the wrong part of your sleep cycle. Instead of a jarring alarm beep, this app wakes you up gently from the lightest part of your sleep cycle during a window of time that you select. Once you have tracked your sleep for 5 nights, it gives you feedback on which nights you had the best quality sleep. You do have to keep your phone plugged in and then place it face down on your mattress, so I usually like to put it on “Airplane Mode” to reduce exposure to EMFs (electromagnetic fields)…just to be on the safe side. And for naps, they have now created Power Nap.
  5. Omvana – I use this app daily! I absolutely love this amazing creation from Vishen Lakhiani and the geniuses at MindValley. Omvana is a collection of inspiring speeches, guided meditations, hypnosis tracks, and other transformational audio content. These audios are a simple and easy way to start your day on the right foot, recharge or reset during the day, or help you sleep and reprogram your subconscious at the end of the day. Some of my favorite tracks are Vishen’s 6-Phase Mediation, “How to Be Insanely Productive” hypnosis track, “Overcoming Overwhelm” meditation, and the very inspiring, “15 Things We Should Give Up to Be Happy” audio. MindValley also has the Dormio App, which is a collection of tracks dedicated specifically to helping you improve your sleep.
  6. SoundGecko – This is a fun little tool that can work in conjunction with your desktop internet browser. I come across so many interesting health and fitness articles that I want to learn from, but don’t always have time or want to give up the time to read them all. With one click using an internet browser add-on, I can send articles to Sound Gecko and listen to them in the car or on a run instead of having to sit at my computer and read them. It’s so cool!

What health and fitness apps do you use to improve your quality of life? Share in the comments below!