three years ago. Yet this information could not be more spot on today.  If you are interested in Nutritional and Health Excellence, consider implementing these 12 steps until they become regular habits

 I have been trying to reach these habits for this for years– many more than three, and I continue to try– yet I fail regularly. No matter, like all things in life, the only real failure is in a failure to keep trying.  Do the best you can and stick with it.  I have found that slowly more and more habits are sticking with me.

  1. Eat Vegetables

It’s no secret that cooking food can remove some of its nutritional value! For example, even boiling vegetables can allow their nutritional goodness to leak away into the water that you’ll later pour down the sink. That’s why it’s often advised to steam vegetables! However, for your first tip to getting healthy try and consume more raw vegetables! Raw vegetables straight from the ground… okay not literally from the ground… contain high amounts of vitamin and minerals that can help support your immune system and optimize your nutritional status. Vegetables such as carrots, celery and peppers are tasty even when they’re not cooked and you could even try enjoying them with a healthy salsa or homemade dip.

  1. Cut out Sugar

Sugar intake across the world has BOOMED out of control increasing the rate of dental caries, obesity and chronic diseases such as diabetes, cancer and cardiovascular disease. That’s not to say you should throw away all sugar and go sugar free- keep the natural stuff but the second step to becoming healthier would be to cut out processed sugar or keep it for cheat meals!

  1. Drink 8 Glasses of Water 

You’ve heard this one before! Drink more water! Water has many, many benefits whereby drinking 8 glasses a day cannot only keep your skin and hair hydrated but can also reduce your hunger cravings and help you lose weight. Carry around a water bottle with you at all times- that way you’ll never forget or have an excuse.

  1. Workout at Least 4 days a Week

Aerobically and anaerobically– (Raise your heart rate and build/keep some muscle) If you’re not already exercising  then you should be! Make sure your exercising for at least 30 minutes a day 4 days a week! No matter what type of exercise you perform, physical activity is good for or physical and mental well being.

  1. Cut Out Hydrogenated and Trans Fats

Trans fats are by far the worst type of fat we can consume… how do they exist? Well if you consider an oil- an oil is unsaturated which means its chemical structure has a double bond and as a result it exists as a liquid. Fats on the other hand are unsaturated, meaning they have no double bonds and therefore exist as a solid. Hydrogenated fats are somewhere in between- they are oils that have had hydrogen atoms added across a double bond in a chemical reaction to create a compound that has the properties of a liquid oil but the solidity of a fat.

However, in doing this they generate an isomer called a trans fat- which although comes in handy for making tasty cakes that can last for weeks, also has harmful properties when consumed. Tans fats cannot be broken down by the body and have been shown in a range of studies to increase the risk of cardiovascular disease and risk factors such as high cholesterol and high blood pressure. So CHECK the labels! If you see hydrogenated oils or trans fats do not buy the product! Cut out these harmful fats if you want to become healthier.

  1. Eat More Vegetarian Sources of Protein

When it comes to consuming protein we automatically think of meat, meat and more meat. But there are tons of vegetarian sources of protein! Don’t limit yourself To become healthier make sure you are consuming a varied diet full of different foods. By consuming vegetarian sources of protein such as quinoa, beans and legumes you’ll also bag yourself some added vitamins and minerals!

  1. Stretch Your Muscles and Do Yoga

Every heard the saying “stretching doesn’t do anything” – well it’s wrong. If your exercising in order to ensure maximum muscle health you should be stretching your muscles daily and after every workout. Take up yoga! That way you’ll increase your flexibility and it might also help you to relax and achieve a healthier state of mind.

  1. Increase the Intensity of Your Workouts

Okay so i know we said you should be working out 4 days a week, but don’t be a slave to boring steady state exercise! Mix up your workout and rev up the intensity! Performing high intensity cardio regularly can increase your aerobic capacity and cardio vascular health! What’s more it gives you a chance to improve your physical fitness and challenge yourself! A win-win situation!

  1. Eat More Good Sources of Fat!

If you want to become healthier then you need to start getting all the essentials- and that includes fat! Omega-3 is an essential fatty acid that is important for a range of functions in the body- it also can help burn fat, improve cholesterol, blood sugar levels and reduce the risk of chronic diseases such as cardiovascular disease! Look after your body and your heart health and eat more fatty fish such as salmon- at least one portion a week, and more nuts and seed!

  1. Sleep for at Least 8 Hours 

Work hard play hard … and rest the right way! Make sure you’re getting 7 to 8 hours of sleep every day. Your body needs this time to restore its energy levels and recover its muscles. Sleep will become increasingly important as you increase your exercise load and getting too little sleep can actually prevent you from reaching your goals, lead to weight gain and also added mental stress.

  1. Eat More Fiber Filling Foods

 Fiber has been shown to improve heart health, aid digestion, lead to weight loss and decrease blood sugar, blood pressure and cholesterol levels. The benefits of fiber are all there- so to become healthier you just have to eat it!

  1. Stay Motivated and Keep a Healthy Mind.

The last tip to becoming healthier is all about your attitude. Don’t dwell on yesterday’s or today’s mistakes- stay motivated because tomorrow is a new day and the opportunities are endless! Strive towards your individual goals and keep a healthy attitude to why you are making changes.


Who Are You Learning From?

Who Are You Learning From?

Can you imagine how valuable it is to learn from the best? Think about those lucky enough to learn from the most successful people ever– what an advantage they must have over the rest of us.  

Well– thanks to the powers of the the internet you can probably find training’s, speeches, books, and advice from just about any great achiever ever–  even those who have passed on (Socrates, Plato, Einstein, Edison, Steve Jobs… all available to you).  I consider Jim Rohn, one of the trailblazers in personal development and coaching, to be my top mentor.  I ‘meet’ with Jim over an hour each and every month. Yet, I have never met Mr. Rohn, and he had had passed on in 2009. What I do is absorb his recorded speeches, both on CD’s and video over and over. His wisdom has proven so very beneficial to countless of super successful people, including Tony Robbins. I encourage you to google his name and read and watch what you find. If you do, I am certain you will find more success at whatever is important to you.

I share a story Jim shared with me about a lesson he learned from his mentor:

One day my mentor, Mr. Earl Shoaff, said to me, “Jim, if you want to be wealthy and happy, learn this lesson well: Learn to work harder on yourself than you do on your job.”

I must admit that this was a most challenging assignment. This idea of personal improvement and development was new to me. You see, Mr Shoaff said, “What you become is far more important than what you get.”  He continued, “The important question to ask on the job is not, What am I getting?– Instead, you should ask, What am I becoming?”

What you become directly influences what you get.  Think of it this way: Most of what you have today, you have attracted by becoming the person you are today.  Jim explained that he has found that income rarely exceeds personal improvement and development. Sometimes income takes a lucky jump up, but unless you learn to handle the responsibilities that come with it, it will usually shrink back to the amount you can handle. It is hard to keep that which has not been obtained through personal improvement and development. So here’s the great axiom of life from Jim and from Jim’s mentor:

“To have more than you’ve got…  become more than you are.”

I suggest you google successful people in areas you have an interest in. I further suggest you google ‘Success Coaches’ and learn from the accumulated wisdom of the ages. Check out a few of these links for some great wisdom from my Coach and Mentor Mr, Jim Rohn:

Jim Rohn – 10 Steps to Achieving Anything You Want 

Jim Rohn – Why Your Attitude is Everything

Jim Rohn – Habits To Build A Better You 


What we think affects how we feel.
How we feel affects how we act.
How we act creates our results. 
Our results create our life.


This is the core of my self coaching system. Everything flows from how we think. Yet most people have no idea about how and why they are thinking what they are thinking. They simply accept that a thought in their head is in control. However, nothing could be further from the truth. Thoughts are just passing opinions that we can choose to empower or that we can choose to dismiss. Ask yourself if a thought, or even better, if a belief, is useful.  Ask yourself if that thought is making you better off, or if you’d be better off without that thought. This is the beginning point of creating everything you could ever want. Just because a thought happens to spontaneously appear does not make it true, regardless of how convincing the sensation of its emotion may feel — we must realize that our thoughts can mislead us. 

Ask yourself if that thought is making you better off, or if you’d be better off without that thought.

I read a lot of completely inaccurate articles that suggest that it is hard, if not impossible, to change our thinking.I struggled with understanding how easy it is to control our thoughts and beliefs. It took a lot of practice to understand that I can program useful thoughts into my head and that I can let go of non-useful thoughts. The first step in this process is to actually observe your thoughts.  Pay attention to what is going on inside your mind. Try this game that I recently learned from the great trading coach Van K. Tharp. Mr. Tharp has developed principals to obtain a mental edge. What he calls “Tharp Think”.  He teaches this mental edge thinking to some of the most successful traders and hedge fund managers around.

Go somewhere that is comfortable and quite and close your eyes. I have done this before falling asleep, others do it as a part of meditation. Begin to notice each thought that comes to you.  Pretend you are on the outside, actually watching each thought come into you.  Do not judge the thought, just notice it. One thought after another… some happy, some stressful, some odd… just observe how thoughts move into your mind. Do not act on them. The more you do this the easier it is. What you are actually doing is called mindfulness, or as I prefer, awareness. Begin to be aware of the thoughts that pass through. Later we will explore where these thoughts might have come from, if they are useful, and how to program useful thoughts in.

 For now, be sure to understand that just because a thought happens to spontaneously appear does not make it true, regardless of how convincing the sensation of its emotion may feel and that our thoughts can mislead us. 

Iron Mike Stone 3.1.18