Believe in You
This power will give you more strength than anything else. You can have the necessary skills and the opportunity, but without the belief in yourself, you will not be able to fully realize your potential nor will you be able to find the soul filling joy in accomplishing the goal. When I started Roll With A Goal, I had a vision and as I began the process, I found that there were so many obstacles to overcome. It was far from a straight and easy road. It was solely the belief in myself that kept me going. The wins along the way were satisfying and the realization that I created it was fulfilling. You can too. It doesn’t have to be a company, it can be a complicated dish you have always wanted to make or a distance you’ve always wanted to run or a person you have always wanted to reach out to in a deep and meaningful way. Take that first step. Don’t overthink it. Get out that recipe, put on those running shoes or say those words in a way they can be heard. Do it because you are ready to Be Your Best You!
SMALL TASK: BACK UP YOUR DEVICES If you have ever lost everything or even just one very important piece of information or special picture because you haven’t saved a copy, you know how important it is to have a backup. For your computer, it is easy. Get a backup device. I use a Toshiba product, but there are many others that are also good. You can set it to back up your computer on a schedule. You just leave your computer on. Just the initial set up and you’re done. As most of you may know, there are options through Google and other sites that you can store information in real time. No matter how you choose to do it, just make sure it gets done. Your computer, your iPad or other handheld device and your phone. You will be so glad you did.
SMILE MAKER: GIFT ROLL WITH A GOAL This is the last blog post of this kind because this is the last saying on the Yoga Mat. The 28th inspirational message printed on the Roll With A Goal Yoga Mat. I am going to include all the blog posts for this mat with every order from now on. This would be a wonderful Holiday Gift for all your fitness friends or those who may need a bit of motivation to start. The Resistance Bands are also a great stocking stuffer! They too have inspiring messages on both sides to help give you energy when you squat and stretch. The newest product is a Yoga Towel. This is printed with 28 beautiful messages of inclusion and equality. I have named it One Human Race. This is the perfect gift for those that want to be the change in the world. Lastly, the Yoga Mat Bag. A sling bag that will fit all three of these wonderful products so you can take them anywhere and everywhere!
Work on being your best you
This is going to mean something different to every person. Dig deep. What does it mean to be YOUR best? Dedicate yourself to finding out. When you feel your best, what are you doing? What have you just accomplished? What have you done for someone else? To be your Best, you, you should be at the top of your game physically, emotionally, and spiritually. That is the goal. Look at each of these areas in your life and find ways to lift yourself up. Is there something you have been putting off that if you just pulled the trigger, it would thrust you forward? Is there a next level you could reach physically that could bring you strength that you haven’t known? Is there a kindness you could show to someone that would bring a bucket full of joy to both the recipient and you? Do something right now that would propel you to Be Your Best You!
SMALL TASK: UPGRADE YOUR FIRMWARE I have just learned this, so I thought I’d pass it on to you. As many of you are working from home now, this may help your Wi-Fi strength and reach. Router firmware updates are as important as updating any device's firmware. A firmware upgrade offers new features and security improvements. If you have had your wireless router for years, odds are good a firmware upgrade has released to market. However, unlike updating computer software, which you can usually do with a simple updater tool, router firmware upgrades are not as easy to understand. Every router is different, but there is usually a somewhat similar process for upgrading the router’s firmware. Check your router manufacturer’s website for a user manual that includes specific instructions for your make and model. Some routers upgrade their firmware automatically, but this is only the case for newer, "smart" routers such as some mesh network routers. You can check the update log in the app to see if the update has already been applied. If you have an older router, go to the manufacturer’s website, and download the firmware file. Now log in to the router's administrative console. Each router’s instructions will be a bit different, so follow them carefully. Hope this helps!
SMILE MAKER: EAT FUN We can all get in a rut with our eating habits. We go to the store and buy the same things and cook the same recipes. The ones we know and like. I am suggesting you try, for one day, to eat in a different way. What I mean by this is: Pick a Theme. Here are some suggestions: All yellow foods, foods that start with the letter S, foods that originate in South America, or foods that all have a crunch. Make it fun and engage others. You will most definitely break up the monotony and may even find a new favorite food!
Nothing tastes as good as being fit feels
There are some amazing drinks and incredible foods to be eaten and enjoyed. That meal you had when you were on vacation or that mouthwatering dip at a friend’s house. Culinary delights are memorable and so satisfying. However, even the most perfectly spiced vegetables or the most delicious dessert cannot compare to the feeling you get when you are in good shape physically. This type of fit means you are eating right, your skin is most likely clear, and your mind is as sharp as can be. You are capable of anything and have the desire to succeed.
SMALL TASK: REPLACE YOUR INSERTS The inserts in your running shoes typically last about 6 months. If you log a lot of miles, then they may only last 3-4 months. You can extend the life of your shoes by just changing the insert. There are several over the counter ones that work great. Insole materials range from simple foam compounds or gel (or a combination of the two) for cushioning, to the usage of plastic, carbon fiber or cork for rigidity and support to aid proper foot and lower leg alignment. Most have some sort of anti-odor treatment as well. Here are Runner’s World picks:
Superfeet Women’s Run Comfort ($49.95)
Sole Active Medium ($49.00)
Sof Sole Perform Athlete Insole ($19.95)
Superfeet Comfort Thin ($49.95)
Tread and Butter Cork ($60.00)
Spenco PolySorb Walker/Runner ($24.95)
While all running shoes come with some sort of insole, they can be flimsy and break down easily. An over-the-counter insole will typically last through two or three pairs of shoes and provide a lot of support and/or cushion, depending on which insole you buy. They can make the shoe function better and last longer.
SMILE MAKER: TREAT YOURSELF You have put in the exercise time and you are feeling good. Now, it is time to treat yourself. Pick a day this week and make your favorite meal. Every course from the salad to the dessert. If this feels too time consuming, then just make one course each day to enjoy. Take the time to present this food to yourself in a beautiful way. No shortcuts. The salad, for instance, should use the exact lettuce and ingredients you desire, and they should be cut and sliced so they are appealing. Put your finished course on a piece of your best china, get your favorite drink and take the time to enjoy what you have made. We rush through life sometimes and especially meals. Treat yourself to the foods you love and savor every bite.
Spend your time and energy wisely. What brings you joy and how will your choices allow you to find joy? What is important to you? How will you best get to where you want to go? Always keep your goals in mind when making decisions. Determine your purpose in life and make decisions for a reason. There will be many opportunities in a day when you are able to advance yourself and take a further step in the direction you wish to go. Stand facing the direction you wish to go. Walk toward the future you wish to have and Run with the determination and purpose of someone who knows what they want and believes they can and will achieve the future they deserve.
SMALL TASK: TEST YOUR SMOKE ALARM Smoke alarms should be tested monthly and batteries should be replaced at least annually. Press and hold the test button on the smoke detector. It can take a few seconds to begin, but a loud, ear-piercing siren should emanate from the smoke detector while the button is pressed. If the sound is weak or nonexistent, replace your batteries. Try testing the battery on the same day of the month to help you remember. Similarly, you might replace the batteries yearly on a memorable date. Many people replace batteries when they change their clocks for Daylight Savings Time. Another device to monitor is the carbon monoxide detector. Press and hold down the test button on the face of the device. After a few seconds, you should hear two beeps which signify that the device has entered testing mode. If you are unable to hear any sound or if the alarm is too weak, replace the battery and retest. If after battery replacement the device still doesn’t beep, replace the whole detector as soon as possible. Test carbon monoxide detectors monthly.
SMILE MAKER: OPEN YOUR HEART An open heart is a heart that feels comfortable saying: “Let's try.” “We'll find a way.” “Let's learn something new.” An open heart is a heart that is not afraid; it knows how to endure sadness. It knows how to heal and how to forgive. It is strong and loving. When your heart is open, you physically feel warm and relaxed. Emotionally, you feel empathy, compassion, and an even keel. Mentally, you keep things more in perspective, and wish others well. Feel the strength being openhearted, wholehearted. The most open person in a relationship is usually the strongest one. Get a sense of your heart being expansive and inclusive. Keeping your heart open makes it harder for others to upset you. Notice that an open heart still allows for clarity about what works for you and what doesn’t, as well as firmness, boundaries, and straight talk. Make a commitment to an open heart.
Be Active. Be Healthy. Be Happy.
Three keys to having a successful life. The first, Be Active. Move. It is essential to move your body anyway you can. From your brain to your joints, moving every day has the power to improve every part of your body. The movement does not have to be just about high-impact, sweat-inducing exercise, either. Even small movements help. Or maybe you choose to try a new activity like cycling or yoga. Increasing your daily mobility can help upgrade your overall health. The second, Be Healthy. Make good choices. No more bad habits. Instead, choose to put in your body things that give your body energy and nutrients that allow your body to perform at its best. A healthy lifestyle also includes maintaining a healthy weight. This is important for your overall body health. Wear sunscreen to protect from the rays, keep up with vaccines and brush and floss your teeth. Make time to get enough sleep! The last is Be Happy. This is your journey in life. Decide your path. Strive to be in charge of your life and where you are now and where you want to be.
SMALL TASK: SURVEY YOUR HOUSE Take a walk around the inside and outside of your house. Bring a note pad and pen. Look for leaks around faucets or toilets, cracks in paint and windows, a door that is hard to latch, a drawer that sticks, a cooktop burner that doesn’t heat, squeaky doors, windows, floors and stairs, whistling windows could indicate an air leak, rattling fan that might need tightening, check for water damage around doors, windows and ceilings. Don’t get overwhelmed. So many of these jobs will be easy fixes and may just need the turn of a screwdriver. If you don’t know how to do it, try YouTube for a how to video. Write down everything you see and tackle it one at a time or hire a handy person to complete the jobs.
SMILE MAKER: FIND JOY What brings you joy? Start by taking inventory each day. Write down when you sense happiness, joy or even just the subtle smile inside that you can physically feel. Take note of where you are and the circumstances that surround you. Try to recreate this sensation every day. There are other tangible things you can do to alter your emotions in a positive way. Add plants to your surroundings and introduce color to every room. Find those colors that make you smile and enhance your living and workspace with that palette. You want to surround yourself with textures and colors that elevate you. Pillows, vases, and throws are easy adds. Take these colors into your wardrobe too. Break out of any ruts you are in with your wardrobe. Turn it up and increase your mood by wearing color and sparkles.
Don’t limit your challenges. Challenge your limits
If you shy away from the difficult opportunities that test your ability you are inhibiting your growth. When an occasion presents itself to give of yourself in a way that stretches your boundaries, take it! When you challenge yourself and you push yourself through the barriers you had previously set for yourself or the limits you thought you had, you will find that you can do so much more than you thought you could. Bet on yourself. Believe that you can. Give yourself the chance to succeed in ways that you never have before.
SMALL TASK: CLEAN YOUR REFRIGERATOR Not a fun job, but a rewarding one. Typically, the best approach is to take everything out of the refrigerator at once. You must be ready to finish the job when you begin it since these items need to be cold and time is of the essence. After all the items are out, wash everything thoroughly. Maybe even take the caps off the bottles and wipe around the rims. There will be spills and smells in your fridge that you couldn’t see underneath the food, so be sure and scrub everything down. Look over each item and assess freshness and future usage before putting it back. You can approach this one just like the pantry. Be sure and throw out anything that has expired or those products that you might have bought for a recipe that you will no longer be making. It is also helpful to get organizational containers to not only keep things fresh, but also it will keep your fridge looking good. Turn all the labels so they are facing out. It looks good and makes it easier to see items.
SMILE MAKER: WARM COAT The cold weather is coming and most of us will have a roof over our head and food to eat. So many are far less fortunate. There are warm coat drives that typically start this time of year. Go through your closet and donate. Here are two websites to learn more: https://www.onewarmcoat.org/ and https://greatnonprofits.org/org/one-warm-coat (they donated 599,487 warm coats last year ) One Warm Coat is a national non-profit organization that works to provide a free, warm coat to any person in need and raises awareness of the vital need for warm coats. One Warm Coat supports individuals, groups, companies and organizations across the country by providing the tools and resources needed to hold a successful coat drive. Coats are distributed in the communities where they were collected, to any person in need, without charge, discrimination or obligation. Since their inception in 1992, One Warm Coat has worked with our volunteers to give away nearly 5 million coats. Go to www.onewarmcoat.org/holdacoatdrive to learn how to have your own drive! Help make a difference!
Don’t count the days, make the days count
There are two ways to look at life. You can either take in life as a total body of work or you can concentrate on each individual piece. Both views are important, however, on a day to day basis, it is so valuable to focus on every moment, hour, and day. If you are always just waiting until Friday, you lose track of the joys that each day can provide. It is also easy to do a countdown until your next vacation four months from now. There are 120 days until that time and be sure and give your all to every one of them. Make every day count. Grow. Find Joy. Give Back. Always live in the moment!
SMALL TASK: CLEAN YOUR PANTRY This will be a longer task. I would suggest that you tackle this project one shelf at a time if you are happy with how you have it organized. If your pantry has gotten to the point where it is difficult to find an item because it is chaos, then take everything out at once. Clean the shelves thoroughly before you put anything back. Now, survey the items on the counter. Group like items on the counter before putting them back on the shelf so you can assess the room you need. Then, decide if you really want the product or item, check the expiration date, and wipe it down before it goes back in its place. Think about how you use the pantry and what would be ideal. It may help to get some risers or containers. You may be surprised by what you find, and you will feel so good about completing this project.
SMILE MAKER: DONATE BLOOD There is a great need and this donation will immediately and directly help someone. Blood transfusions are needed for women with complications of pregnancy; children with severe anemia often resulting from malaria or malnutrition; people with severe trauma following man-made and natural disasters; and many complex medical and surgical procedures as well as cancer patients. It is also needed for regular transfusions for people with conditions such as thalassemia and sickle cell disease and it is also used to make products such as clotting factors for people with hemophilia. There is a constant need for a regular blood supply because blood can be stored for only a limited time before use. Regular blood donations by enough healthy people are needed to ensure that safe blood will be available whenever and wherever it is needed. Blood is the most precious gift that anyone can give to another person. It is the gift of life. A decision to donate your blood can save a life! For information about where to donate, here are two helpful sites: https://www.redcrossblood.org/ or http://www.aabb.org/tm/donation/Pages/Blood-Bank-Locator.aspx
The Body achieves what the Mind believes
Greatness starts with the right mind set. If you genuinely believe that you can achieve something and you want it enough, then you will find a way to do it. Once you let self-doubt creep into your thoughts, then your motivation and determination will surely diminish. When it comes to your body you need to choose to be your best you and work to attain it. Set goals. If you are feeling lethargic, assess your eating and exercise habits. What needs to change? You need to believe in yourself and what you can accomplish first and then create a visual. In that picture are you 5lbs lighter? Do you have a more defined bicep? Are you getting through the day with more energy? What does your body need to get it to the level that your mind believes it can? Start today. First, believe you can do it and next, take that first step to make it happen.
SMALL TASK: IN CASE OF EVACUATION This is a task that you won’t have time to think about in the moment you need to, so be prepared. Make a list of the items you want to take and put it by the phone or somewhere you will see it easily. Take the things you will need, want and those that you can’t replace. Let’s start with the obvious which is all the members of your family, including your pets. Make sure they are all safely exiting. Cash, credit card and checkbook are all necessary since ATMs could be down and stores might be unable to accept credit cards. Documents like birth or marriage certificates, social security cards, wills, property deeds, or rental leases, and any other legal, financial, or insurance-related paperwork. You may not need them all right away but obtaining a replacement document may be difficult. Keys to your home, vehicles, office, storage units, or safe deposit boxes. Medication and medical supplies. Eyeglasses or contact lens supplies. Wet wipes or hand sanitizer, a toothbrush, extra underwear, and diapers. Food and water, comfortable shoes, at least one change of clothing, a jacket for each family member, flashlights, batteries, a hand-crank radio, and sleeping bags or blankets. Electronics and chargers. Lastly, photos, family heirlooms, a child's favorite toy, or valuable collectibles. Take pictures of these items now. I will be helpful in case you forget something in the moment.
SMILE MAKER: NAP Put a cool cloth over your eyes and nap for 15 minutes. Breathe in and out slowly using the box method. Exhale to a count of four, hold your lungs empty for a four-count, inhale to a count of four, and hold air in your lungs for a count of four before exhaling and beginning the pattern anew. It should lower your blood pressure and give you an immediate sense of calm.
Hustle for that Muscle
You have got to work for it! Building muscle takes time, patience, and a strong will to succeed. Establish your goals. If you are just beginning a workout routine, make sure you map out a realistic and sustainable program. If you are happy with your body and want to maintain your physique, make sure your workout includes exercises for every muscle group. Lastly, if you are looking to increase your muscle mass, create a routine that includes the necessary reps and weights that will build the size of the muscles. No matter what your workout objectives are for your muscles, your regime needs to include eating right and possible vitamin supplements to be able to accomplish your goals. Eating healthy and getting enough sleep both go an exceptionally long way to looking good and feeling good. Do both well! You have got to make the time, have the desire and Hustle for that Muscle!
SMALL TASK: CLEAN THE GARAGE Do it a little or do it a lot. Just do it! You enter this garage multiple times a day. You see the mess. You’ve thought of doing it. Today’s the day. You can just sweep it out and be done. Just that alone will look better. You can also dig a bit deeper. Throw away. Reorganize. You will be amazed at how much room you can create when you purge the stuff you don’t need. If you want to make this a project, open all the drawers and the cabinets. Get rid of the duplicates or the “what is this” stuff. The garage can be a catch all for things that you find or things that you may need. There are many items that you have used in the past that you have no need for now. Out! Old paint, worn out and outdated toys and extra parts of items you have long since thrown away. Free up some space and only keep what you like, what you need and what you want to have in your life. Next time you enter that garage you will smile and feel great about what you have accomplished.
SMILE MAKER: ACKNOWLEDGE RECOGNITION There are times when you see someone you know in the paper, a magazine or a circular. You read it, you smile, and you say to yourself that you are happy for them. Take it one step farther. Cut out or print out the article. Buy or make a frame and memorialize it for them. You can decorate the frame or not. Your call. Be sure to include a note about how happy you are that they have been justly recognized and either put it on their doorstep or mail it to them. Most people wouldn’t do that for themselves and they will appreciate it that you thought enough of their accomplishment to take the time to do this for them. It is a wonderful gesture to let someone know you are proud of what they have done.
Good things come to those who sweat
A good sweat after a hard workout. There is nothing like it. If you have done it, you get it. If exercise is not your thing, then it is time to get on the fitness train. The benefits of exercise are unlimited. It helps you control your weight. Reduces your risk of heart disease. Helps your body manage blood sugar and insulin levels. Helps you quit smoking. Improves your mental health and mood. Helps keep your thinking, learning and judgement skills sharp. Strengthens your bones and muscles. Reduces your risk of some cancers. Reduces your risk of falls. Improves your sleep. Improves your sexual health. It increases your chances of living longer! Why wouldn’t you? All upside! Your body needs it. Your body wants it. Imagine how good you will feel when you work up a sweat. When you push your body to fatigue it is the kind of tired that is so satisfying. Remember this list of benefits and remind yourself of why you are doing it when you are thinking of taking the day off. Do it for your mind, body, and your Spirit! The power for you to feel better and be better is within your reach. You will be happy you did!
SMALL TASK: USE A ROLLER This is a necessary and frequently overlooked step. It does, however, take a bit of time and it can be painful. The discomfort only means that you really need to do it more often. Rolling eases muscle pain, increases range of motion, relieves back pain, helps manage fibromyalgia symptoms, and helps you relax. Start with light pressure and build as you get used to it. If you are finding it too painful, adjust the pressure by reducing the amount of body weight you are putting on the roller. Slowly roll on the tender areas for 10 seconds at a time and work your way up to 30 and then 60 seconds. Do this on a consistent basis and you will notice the results. You will find that your body feels significantly better afterwards.
SMILE MAKER: PUT A SIGN UP The sign could say anything. HAPPY BIRTHDAY! I LOVE YOU! GOOD LUCK IN YOUR INTERVIEW! HAVE A GREAT DAY! WELCOME HOME! MAKE THIS YOUR BEST DAY EVER! It is the unexpected smile that brings so much joy. The gesture that catches the intended by surprise. Stay up late or get up early to put it up without them knowing. Write it or print it and grab the painter’s tape and hang it where they will see it as they walk out the door. Balloons and streamers are optional. The goal is to start someone’s day with a positive message and a smile. A grand, but simple gesture to let someone know you care and have their back. It will change the course of their day and will also be a lasting memory.