Friday, May 10, 2013


22 Habits of Happy People  

1. Let Go Of Grudges
Forgiving and forgetting is necessary for your own happiness, as holding a grudge means you’re also holding onto resentment, anger, hurt and other negative emotions that are standing in the way of your own happiness. Letting go of a grudge frees you from negativity and allows more space for positive emotions to fill in.
2. Treat Everyone With Kindness
Kindness is not only contagious, it’s also proven to make you happier. When you’re kind to others, your brain produces feel-good hormones and neurotransmitters like serotonin and you’re able to build strong relationships with others, fostering positive feelings all around.
3. Regard Your Problems As Challenges
Change your internal dialogue so that anytime you have a “problem” you view it as a challenge or a new opportunity to change your life for the better. Eliminate the word “problem” from your mind entirely.
4. Express Gratitude For What You Have
People who are thankful for what they have are better able to cope with stress, have more positive emotions, and are better able to reach their goals. The best way to harness the positive power of gratitude is to keep a gratitude journal or list, where you actively write down exactly what you’re grateful for each day. Doing so has been linked to happier moods, greater optimism and even better physical health.
5. Dream Big
Go ahead and dream big, as you’ll be more likely to accomplish your goals. Rather than limiting yourself, when you dream big you’re opening your mind to a more optimistic, positive state where you have the power to achieve virtually anything you desire.
6. Don’t Sweat The Small Stuff
If the issue you’re mad about will be irrelevant a year, a month, a week or even a day from now, why sweat it? Happy people know how to let life’s daily irritations roll off their back.
7. Speak Well of Others
It may be tempting to gather around the office water cooler to get and give the daily gossip, but talking negatively about others is like taking a bath in negative emotions; your body soaks them up. Instead, make it a point to only say positive, nice words about other people, and you’ll help foster more positive thinking in your own life as well.

8. Avoid Making Excuses

It’s easy to blame others for your life’s failures, but doing so means you’re unlikely to rise past them. Happy people take responsibility for their mistakes and missteps, then use the failure as an opportunity to change for the better.
9. Live in The Present
Allow yourself to be immersed in whatever it is you’re doing right now, and take time to really be in the present moment. Avoid replaying past negative events in your head or worrying about the future; just savor what’s going on in your life now.
10. Wake Up At The Same Time Every Morning
Getting up at the same time every day (preferably an early time) is deceptively simple. Doing so will help regulate your circadian rhythm so you’ll have an easier time waking and likely feel more energized. Plus, the habit of rising early every day is one shared by many successful people, as it enhances your productivity and focus.
11. Don’t Compare Yourself To Others
Your life is unique, so don’t measure your own worth by comparing yourself to those around you. Even regarding yourself as better than your peers is detrimental to your happiness, as you’re fostering judgmental feelings and an unhealthy sense of superiority. Measure your own success based on your progress alone, not that of others.
12. Surround Yourself With Positive People
The saying “misery loves company” is entirely true. That’s why you need to choose friends who are optimistic and happy themselves, as you will be surrounded with positive energy.
13. Realize That You Don’t Need Others’ Approval
It’s important to follow your own dreams and desires without letting naysayers stand in your way. It’s fine to seek others’ opinions, but happy people stay true to their own hearts and don’t get bogged down with the need for outside approval.
14. Take Time To Listen
Listening helps you soak in the wisdom of others and allows you to quiet your own mind at the same time. Intense listening can help you feel content while helping you gain different perspectives.
15. Nurture Social Relationships
Positive social relationships are a key to happiness, so be sure you make time to visit with friends, family and your significant other.
16. Meditate
Meditation helps you keep your mind focused, calms your nerves and supports inner peace. Research shows it can even lead to physical changes in your brain that make you happier.
17. Eat Well
What you eat directly impacts your mood and energy levels in both the short and long term. Whereas eating right can prime your body and brain to be in a focused, happy state, eating processed junk foods will leave you sluggish and prone to chronic disease. My free nutrition plan is an excellent tool to help you choose the best foods for both physical and emotional wellness.
18. Exercise
Exercise boosts levels of health-promoting brain chemicals like serotonin, dopamine, and norepinephrine, which may help buffer some of the effects of stress and also relieve some symptoms of depression. Rather than viewing exercise as a medical tool to lose weight, prevent disease, and live longer – all benefits that occur in the future – try viewing exercise as a daily tool to immediately enhance your frame of mind, reduce stress and feel happier.
19. Live Minimally
Clutter has a way of sucking the energy right out of you and replacing it with feelings of chaos. Clutter is an often-unrecognized source of stress that prompts feelings of anxiety, frustration, distraction and even guilt, so give your home and office a clutter makeover, purging it of the excess papers, files, knick knacks and other “stuff” that not only takes up space in your physical environment, but also in your mind.

20. Be Honest
Every time you lie, your stress levels are likely to increase and your self-esteem will crumble just a little bit more. Plus, if others find out you’re a liar it will damage your personal and professional relationships. Telling the truth, on the other hand, boosts your mental health and allows others to build trust in you.
21. Establish Personal Control
Avoid letting other people dictate the way you live. Instead, establish personal control in your life that allows you to fulfill your own goals and dreams, as well as a great sense of personal self-worth.
22. Accept What Cannot Be Changed
Everything in your life is not going to be perfect, and that’s perfectly all right. Happy people learn to accept injustices and setbacks in their life that they cannot change, and instead put their energy on changing what they can control for the better.

Tuesday, May 7, 2013

BMO Marathon

This weekend I ran in the BMO Vancouver Marathon with Troy… my fiancĂ©. Imagine!

We had a great day! Not only was the weather beautiful and sunny, but considering that neither of us had really trained for running 42km, we were pretty content with just finishing under 4 hours.

Well, at least I was.

The first 21k actually felt really good- my legs, body and lungs were all fine. The last half was more challenging. I made an epic mistake of tying my shoes too tight which resulted in major pain and bruising for the last 18 km, and on top of that, running a marathon without really preparing is hard on the body- I mean, I know that sounds totally obvious, but I just want to be clear that I wouldn’t advise taking on an event this way.

Troy and I could both feel it BIG time later that evening and also today.  

But the best thing about actually running a marathon is seeing all the other people who show up to run with you. Seriously, if you think you don’t have the body type etc to complete a longer race (or any race for that matter), just turn up at the start line of any marathon, ½ marathon or 10k.
There are no rules… I even got passed by women and men clearly 1) older than me (like I am talking senior citizen) and 2) physically larger than me. It is humbling to say the least and makes me proud to be a participant in a sport that is accessible to so many people.

Good job Vancouver!
Good job husband ;) 
3hrs 55 mins

Thursday, May 2, 2013

Nothin' but a Number

"Have you ever noticed that those who exercise regularly look younger than those who don’t?
Although we have no control over our chronological age, our biological age is within our control.
Biological age refers to the time that has passed since body cells last regenerated. When exercised, the body must regenerate its cells more rapidly than when idle. Depending on activity level, six to eight months from now our bodies will have regenerated nearly 100 percent of their tissue at the cellular level. This new tissue will literally be made up of what we eat between now and then.”
- Brendan Brazier The Thrive Diet

Ummm... does anyone else think this is kind of incredible!? The body is truly amazing and this message from Vancouver-based professional Ironman and author, Brendan Brazier, is just one more motivator to make fitness a part of your routine and lifestyle. 

Forget botox! Just get the heart pumping, blood flowing, and cells regenerating! Love it.