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Book of the Week

A Simple Act Of Gratitude by John Kralik

 

Quote of the Week

"Until you learn to be grateful for the things you have, you will not receive the things you want." 

-John Kralik

Thought of the Week

The Power of Words 

When striving to make the changes we want with our healthy lifestyle, it's important to be cautious with how we use our words. 


I have to vs. I need to vs. I get to 

When we say the words "I have to," it creates resistance and stress. They don't create the urgency we need, especially when it comes to making changes in the way we eat and exercise. We technically don't have to eat healthily or workout. We don't really have to do anything. But I think we all agree we need to.

Saying "I need to" is much better than saying "I have to," but I still think it creates some friction and resistance when it comes to wanting to do something vs. actually doing it. Especially doing it consistently. I think there is a better way to approach things. 

Saying "I get to" is a powerful mindset that keeps us realizing that improving our health and life is an opportunity and not a burden! It's an opportunity to progress and improve. We don't have to do it, we GET to do it. This shift in words can be the difference between actually doing and just wanting to do. Be cautious of your words! 

 

Recipe of the Week

Paleo Blueberry Waffles

Ingredients:

  • 1 cup Bob's Red Mill Paleo Mix
  • 1 egg
  • ¾ cup milk kefir or milk of your choice
  • 1 teaspoon cinnamon
  • 1 teaspoon vanilla
  • ½ cup blueberries
  • 1-2 squirts of honey

Instructions:

Mix all the ingredients in a bowl and cook in a greased waffle iron.

Tip: Using a mini waffle iron makes these taste even better!

 

Things I'm Enjoying Right Now

My buddy Rodney recently challenged me to do 100 pushups a day. This amount sounds like a lot, but here's how I break it down. Right after I wake up, I do as many pushups as I can. It helps wake up my mind and body and puts me in a great headspace for the rest of the day. After that, I do 10-20 pushups every hour or two.

 

I love this challenge because when my energy starts to dip, I do some pushups, and it helps pick it right back up. It's also a great workout that doesn't take a massive chunk of time out of your day. If you know you're going to have a busy day but still want to workout, try doing this challenge. 

 

Bonus Workout: At-Home Shoulder Workout



If you have any questions, feel free to message me on InstagramTwitter, or send me an email.

I hope you have a great week! Keep believing in yourself.
 
Thanks,
Kyle
 

P.S. Don't forget to download your 31-day walking guide
 

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