5 Biggest Takeaways Mindfulness practice helps in reducing stress and anxiety, and enables us to become more aware of our thoughts and emotions and approach them in a non-judgmental way. Mindfulness improves focus and concentration by reducing distractions and quieting the monkey mind. Mindfulness increases self-awareness, which can be helpful for …

Our emotions can cause pressure to build up daily. This 10 min guided mindfulness practice will help you release that pressure and reduce your stress and anxiety.Por Jay Alderton

We sometimes forget just how resilient we are to difficult situations in our lives. In this 10 min guided mindfulness practice, we're going o explore those thoughts and feelings and help overcome them.Por Jay Alderton

Dealing with negative thoughts is something we have to do daily. This 10-minute guided mindfulness practice will help you navigate those thoughts and feelings to manage them more effectively.Por Jay Alderton

5 Key Takeaways Perseverance helps with goal achievement, character development, and overcoming fear and uncertainty. Continuous Learning helps with bodybuilding the brain, increasing knowledge and experience, and personal growth. Balance helps improve relationships, sense of fulfillment, and reduce burnout. Forgiveness helps with mental and emotio…

5 Key Takeaways Honesty is important in building trust and strengthening relationships with others and yourself, reducing stress, and making better decisions. Respect involves treating others with kindness, empathy, compassion, and valuing diversity, building trust and mutual respect and enhancing personal growth. Responsibility is about understand…

5 Key Takeaways Principles are rules or laws that are permanent, whereas values are internal and subjective and may change over time. Principles help in bringing clarity to our goals and priorities in life and help us make decisions and take actions that align with our personal vision for our lives. Having a clear set of principles guides our actio…

The 8 Life Principles To Live By Give more than you take Make peace with your past Happiness is an inside job Hard things, easy life; easy things, hard life Be present Love yourself Never stop learning Control your thoughts.Por Jay Alderton

Key Takeaways Giving back can help to find one's purpose and create a sense of fulfillment. Practising gratitude by taking a few minutes each day to focus on something one is grateful for, no matter how small, can provide a realization of a fulfilled life. Spending time with people who have already found their purpose helps to adopt a similar outlo…

5 Key Takeaways The passion test is a framework similar to the ikigai framework that focuses on passions to help people find their purpose. To follow the passion test, you must make a list of your passions, which includes activities, hobbies, interests, and goals. To prioritise your passions, you must score each passion according to alignment, pote…

5 Biggest Takeaways Having a clear sense of purpose provides meaning and fulfilment, which gives us a deep sense of satisfaction and happiness, and helps us to prioritize what is truly important in our lives. A clear sense of purpose can guide our decision-making, helping us to prioritize what is truly important in our lives and make difficult deci…

5 Key Takeaways Ikigai is a Japanese concept that translates to "a reason for being." It is your life purpose that brings you joy and inspires you to get out of bed every day and do what you love. Finding your Ikigai is based on finding out the answers to four important questions: What do you love to do? What are you good at? What can you be paid f…

5 Key Takeaways The six-part framework to help you add contribution to your life includes identifying your values, setting goals, and finding groups and causes. Identifying your values is the first step, which involves self-reflection, thinking about what you are passionate about, and identifying the values that you hold dear. Setting goals is the …

5 Key Takeaways The first step is to take actionable steps towards contributing by setting up a solid system for contribution and making it happen. Time management is crucial to ensure consistency in contributing, and one must make it a part of their weekly schedule. Collaboration can help make a bigger impact by working together with others toward…

5 Key Takeaways Contribution is one of the six human needs to live a fulfilled life. Contribution is essential because it is tied to our sense of purpose, belonging, and well-being. When we contribute to others, we feel a sense of satisfaction, fulfilment, and pride in knowing that our actions have made a difference. Focusing on the needs of others…

5 Key Takeaways Time is the most important thing to contribute if you don't have money or specific skills. When contributing time, think about how much time you can realistically give each week or month. Donating or fundraising are ways to contribute with money, and they can also help achieve personal goals. Using your skills can be a way to contri…

5 Key Takeaways Shyness and social anxiety can hinder people from connecting with others. The spotlight effect is a term used to describe a person's tendency to believe they are being noticed more than they actually are. The framework for connecting with others includes six simple things: be yourself, be present, ask good questions (using the F.O.R…

5 Key Takeaways • My framework for sparking conversations and leaving lasting impressions is called C.A.L.E.S, which stands for Compliment, Ask, Listen, Eye Contact, and Smile. • Complimenting what people are wearing or doing is a great way to break the ice and get people talking. • Asking questions and seeking advice and recommendations are also p…

5 Key Takeaways Connecting with others is essential for survival, protection, and emotional well-being, as it provides a sense of belonging, understanding, support, and value. A lack of connection can lead to negative impacts on mental and physical health, such as loneliness, isolation, depression, and cardiovascular disease. The four best places t…

5 Key Takeaways The 4 principles of connection are empathy, authenticity, shared values, and support. Empathy is important for understanding and connecting with others' experiences and emotions, recognizing their needs, and creating a sense of trust and understanding. Authenticity allows us to be true to ourselves and show others who we really are,…

5 Key Takeaways Social support from a community can help people stay motivated, feel a sense of purpose, and receive practical assistance. Online communities provide increased access to information, allowing individuals to get the right answers and avoid frustration and confusion when working towards their goals. Communities can create a safe and s…

5 Key Takeaways Set clear goals: Identify goals and objectives and find a community that aligns with interests and values. Participate actively: Engage with others, share ideas, provide feedback, and be open to learning and growing from interactions with the community. Network: Take advantage of the opportunity to build relationships with other mem…

5 Key Takeaways Opportunities for growth: A community can offer various opportunities for growth, such as learning new skills, gaining new perspectives, and finding new ways to engage with the world around us. By connecting with like-minded people, we can improve our self-esteem and sense of purpose. Increased accountability: Communities can help i…

5 Key Takeaways... Sense of belonging: Being part of a community helps us feel a sense of connection with others who share similar values, beliefs, and experiences, which can be difficult to find in our day-to-day lives. Emotional support: Being part of a community provides us with emotional support from people who genuinely care about our well-bei…

Key Takeaways Steps are a game-changer for overall health. Tracking steps helps with weight management by increasing Non-Exercise Activity Thermogenesis. Walking reduces stress and improves mental health. Regular walking improves the quality of sleep. Going for a "Walk and Talk" with a friend provides physical and mental health benefits. Walking in…

Key Takeaways Cardio should be viewed as a hobby and a tool rather than a necessary component for weight management. Improved heart health is one of the key benefits of adding cardio to your routine. Cardio can aid in weight loss if it is an exercise you enjoy doing. Adding a few cardio sessions each week can increase energy levels. Regular, intens…

Key Takeaways Stretching is important for improving flexibility and elongating muscles, while mobility focuses on strengthening muscles and improving joint mobility. Stretching for at least 10-15 minutes daily can provide numerous benefits, including improved flexibility, reduced muscle tension, better posture, increased range of motion, and stress…

Key Takeaways The difference between stretching and mobility is that stretching improves the ability of muscles to lengthen passively, while mobility improves the ability of joints to move actively through their range of motion. Mobility is better than stretching for improving joint health, reducing pain, increasing performance, improving body awar…

Key takeaways: The four sections of the training pyramid are: Enjoyment and Adherence, Volume/Intensity/Frequency, Progression, and Selection. The most important part of the training pyramid is Enjoyment and Adherence; the best training programme is enjoyable, consistent, and can be realistically sustained long-term. Volume, Intensity, and Frequenc…

Key Takeaways: • Mistake 1: Not having enough rest. Adequate rest is essential for muscle building and recovery. Active rest days like playing sports or martial arts can also be helpful. • Mistake 2: Not having a "Deload Week." Reducing workout volume for a week is necessary to overcome plateaus and recover from fatigue. • Mistake 3: Using training…

Key takeaways: The Principle of Progressive Overload is a fundamental concept in exercise science that states that in order to improve physical fitness, strength, and performance, a gradual increase in the intensity, frequency, and/or duration of an exercise must be applied over time. The S.A.I.D Principle suggests that the body will adapt to the s…

Key takeaways: Setting non-negotiables is a great strategy to maintain your training schedule and achieve your desired results. Finding a training partner can be a game-changer for your progress, motivating you to turn up and push harder. Following a plan is a great way to increase the volume of your exercises and hit all areas of your body. Settin…

Key Takeaways Navigating nutrition can be like learning a new language, and the nutrition pyramid is a helpful tool for understanding it. The nutrition pyramid consists of four sections: enjoyment and adherence, calories, protein, and fats and carbs. Enjoyment and adherence is the most important section of the pyramid, and an enjoyable, maintainabl…

Key takeaways: Not eating enough calories is the biggest nutrition mistake. It is important to be honest with yourself and track everything correctly to see progress. Blaming conditions for lack of progress takes away your power to get results Being impatient and rushing the process can hinder progress. Completely removing carbs from your diet is n…

Key takeaways: Protein is the most important macronutrient to focus on for staying healthy and providing energy to the body. It helps make antibodies, keeps cells healthy and creates new ones. Recommended protein intake is one gram per pound of lean bodyweight or 25-30% of calorie intake. Protein provides four calories per gram, so it's important t…

Key Takeaways Meal preparation is a great strategy for nutrition success, as it helps to save time, money, and prevent unhealthy food choices. Tracking macros can be a cheat code for fat loss, as it helps to monitor and control the intake of macro-nutrients, and can become second nature with practice. Treating yourself with a small snack or dessert…

The Importance of Self-Discipline for Achieving Your Goals Key Points: Self-discipline is an essential component of mental transformation that helps individuals succeed Unlike motivation, which is a feeling, discipline is a thought process that takes time to develop and grow Discipline is doing things regardless of how you feel, while motivation is…

Improving Your Discipline By Eating A Frog In The Morning Key Takeaways Doing the most difficult task first thing in the morning makes the rest of the day easier. People tend to procrastinate by doing easy tasks, which can lead to skipping the difficult task altogether. Doing the most challenging task in the morning is beneficial because the brain …

How to Improve Your Discipline: Commitment Lessons from a Cold Shower Challenge key takeaways: Commitment is a powerful thing to do when it comes to discipline. Challenging yourself to a 30-day commitment will enable you to focus on completing that challenge even when you don't feel like doing it. Commitment is doing the thing you said you would do…

How to Create Accountability: Key takeaways: Accountability can be a powerful tool to help us achieve our goals, especially when those goals are challenging or require a lot of effort. Holding ourselves accountable can be difficult because we often lie to ourselves and convince ourselves out of doing the hard work required to achieve our goals. Whe…

Key Tips and Takeaways from Dr. Saundron Dalton Smith's Seven Types of Rest: Sensory Rest: Turn off screens and electronic devices, listen to natural sounds, and be with your thoughts for a few minutes. Get away from overstimulation and reduce numbness. Social Rest: Spend more time with people who revive you and less with those who drain you. Be mi…

In this episode, we talk all about Morning Routines. Key Tips: Wake up with a proactive mindset. Start your morning with some physical activity to get your body moving and blood flowing. Incorporate breathwork into your routine. Read or learn something new. Journal and practice mindfulness. Key Takeaways: Start your day with a proactive mindset, th…

In this episode, I share Dr. Saundra Dalton Smith's Seven Types of Rest. The seven types are Physical rest Mental rest Spiritual rest Emotional rest Sensory rest Social rest, and Creative rest. In this episode, I focus on the first four types. Physical Rest is divided into two categories: sleep and active physical rest, which includes activities li…

This first episode discusses the importance of evening routines when getting more sleep. Top Tips Rest is a crucial factor in both physical growth and mental well-being, and sleep is one of the most important components of rest. A solid evening routine is key to getting enough sleep, and an evening routine is more important than a morning routine. …

In this episode, we're going to discover how to build up your own stress tolerance so when life throws you curveballs, you're better equipt to deal with them.Por Jay Alderton

In this episode, we examine the final three of my seven common stress causes. We'll identify where the bulk of your stress manifests so you can focus on the right strategies to reduce it. Grab a pen and paper or the notes on your phone and measure each cause.Por Jay Alderton

In this two part episode, we examine four of my seven common stress causes. We'll identify where the bulk of your stress manifests so you can focus on the right strategies to reduce it. Grab a pen and paper or the notes on your phone and measure each cause.Por Jay Alderton

This episode delves into what exactly stress is and how people perceive stress. Stress isn't all bad; it's super beneficial to your body and brain in small doses. however, millions of people are chronically stressed around the world, which significantly impacts our health and wellness. Your stress challenge for the next four days is to "Track Your …

Working out may increase your self-confidence. For me and many others, however, it can actually make you feel worse about yourself. In this episode, I'll share my personal struggles with body image, and why I think it's only getting worse.Por Trevor Carroll

In this episode, I look at the pros and cons of going to college and ideas for those who don't want to go.Por Trevor Carroll