Fixed vs. Growth Mindset

Fixed vs. Growth Mindset: What is the difference, and why is it essential when it comes to changing yourself

According to research cited in the book, Mindset by Dr. Carol Dweck, Ph.D., there are two types of mindsets. Fixed and Growth. The fixed mindset comes from the school of thought that you are born with a certain amount of potential, and once you reach the maximum of that potential, that’s as far as you go. The growth mindset comes from the school of thought that your essential qualities are things you can cultivate through your efforts, strategies, and help from others. As you can imagine, the growth mindset is more flexible by nature, and developing it is more conducive to changing yourself. With a fixed mindset, there is no flexibility, hence the name “Fixed,” meaning that beliefs and notions are rooted deeply into the identity, causing one to stick to a way of being. 

*The characteristics of a person with a fixed mindset:

• Believe intelligence and talent are static

• Avoid challenges to avoid failure

• Ignore feedback from others

• Feel threatened by the success of others

• Hide flaws so as not to be judged by others

• Believe putting in the effort is worthless

• View feedback as personal criticism

• Give up easily

When you operate from a fixed mindset, you do not give yourself room to adapt and grow. We are designed to adapt to our environment and have been since the dawn of humankind. Biomechanically, we crawl and find our way to standing, walking, and so on. If you have children past the infancy stages or in school now, you have witnessed this progression in some way or another. Even our minds needed to adapt to this new way of traversing the world. So clearly, the fixed mindset is something that is developed over time based on the messages that one takes in and harbors as an absolute. Based on the characteristics mentioned previously, one who fits this description takes an active role in stopping their growth process and may in turn stagnate their potential for joy and happiness in their lives. This could transition into others if they have children, as they are highly impressionable creatures that rely on those around them to show them how to navigate this new terrain outside of the womb. In my opinion, this leads to all sorts of problems with people especially in the health and wellness space because of the preconceived notions and theories that surround fitness, exercise, and nutrition. Cross the fixed mindset with the power of habit and you have a recipe for an unsatisfactory life riddled with regrets and resentment and a ton of negativity that serves no one.

*The characteristics of a person with a growth mindset:

• Embrace lifelong learning

• Believe intelligence can be improved

• Put in more effort to learn

• Believe effort leads to mastery

• Believe failures are just temporary setbacks

• View feedback as a source of information

• Willingly embraces challenges

• View others’ success as a source of inspiration

• View feedback as an opportunity to learn

When you operate from a growth mindset, you embrace the natural course of life. Change is constant, necessary, and a choice all at once. The growth mindset harbors curiosity which in turn opens one up for learning and taking in information. So if we go back to the transition of a child crawling to walking, this is a natural process that represents growth. This has to happen for us to exist as we are today. There is something to be said about having a child-like disposition to things. There is wonder and excitement and the desire to know more about those things that inspire wonder and excitement. It opens the doors to learning and harboring all the characteristics that a growth mindset entails. The term neuroplasticity implies that the brain and central nervous system are pliable and can be shaped and influenced through practice and repeated actions/messages. I believe that with this information there is hope to grow in several areas. Now, when you add the growth mindset into the health and wellness space, the possibilities increase exponentially. By consistently challenging the mind, body, and spirit, you force change and adaptability in your life as a whole. The issues that show up may be difficult, but through the daily practice of perseverance, you make it a habit of embracing challenges. You look at failures as a part of the process vs an end all be all. And if this is the culture that children are cultivated in, then this may be the way they operate going forward in life. 

The fixed and growth mindsets in the end are choices. They are belief systems with a lot of scientific backing but most simply put, one can choose which way they would like to go. Which mindset one chooses directly affects how one will change and deal with change. There are plenty of analogies and philosophies on how staying stagnant will lead to a painful decaying of sorts. However, when you become an active participant in the change process, you find more than ever before. There is a wisdom to life and change that when we discover it for ourselves can be truly fulfilling. We open ourselves up to a larger world and we don’t waste time on insignificant and limited thoughts and beliefs. This is a freedom that we all can appreciate and if you happen to fall into a fixed mindset, the possibility to change is there for you as well. What I gathered from Carol Dweck’s work is that we don’t have to accept what we’ve always “known” to be true as law. We owe it to ourselves to question all things, make a choice and stand in it. And you know what? If it no longer serves you, then yes, you can change it.

For a more detailed view on mindset, check out: Mindset by Carol Dweck Ph.D

Also, check out this little quiz to see where you land in your mindset! Feel free to share your results with us!   Take the mindset quiz

*Reference: Book- Mindset By Dr. Carol Dweck Ph.D

How to Reduce Anxiety through Food Choices

Food is fuel for your body and your mind and what you eat affects how you feel. It’s a concept many of us know, yet sometimes we ignore it when making food choices. Due to demands and stressors from everyday living, it can be challenging to consistently make food choices that serve you.

You may forget to eat, or wait too long, leaving you feeling hungry (or hangry).

You may choose food out of convenience when you are crunched for time.

You may be in the habit of buying the same thing from the grocery store and aren’t sure how to explore other options.

We get it.

And the important question to ask yourself is: How do I feel?

Do you feel stressed? Anxious? Overwhelmed?

If yes, then it can be helpful to take a look at what you are eating. While food is not the only factor when it comes to stress, anxiety, and overwhelm, it is a factor and is something that is within your control to remedy.

To reduce feelings of anxiety, try having more of these foods:

• Dark leafy greens

• Whole grains

• Bananas

• Blueberries

• Dark Chocolate

• Turmeric

• Avocado

• Tempeh

• Kimchi

And less of these:

• Sugar

• Processed Foods

• Soda

• Fast Food/ Fried Food

• Alcohol

• Artificial sweeteners

• Caffeine

We recommend increasing the foods in the first group and decreasing the foods in the second for at least a week. Notice how you feel, and write down what you notice. If you have food in the second group, take notice of how you feel and if it contributes to you feeling anxious and overwhelmed.

Knowing which foods serve your mental and physical health, and which foods don’t can be life-changing.

Need help navigating changes to your eating? Contact jennifer@superhumansoul.com for a consult.

Do you know someone struggling with anxiety? Share this blog post with them!

How to Eat Clean

You want to make better food choices, feel better, and improve your health, but you don't know where to start or what to do.

Here are 5 tips to help you get started on your clean eating journey.

Remember, this isn't an all-or-nothing thing. Do what you can do. Every little bit makes a difference. In fact, we recommend starting with one tip at a time and trying to incorporate that into your life. That helps make it a lifestyle change instead of something drastic.

1. Eat foods your great-grandmother would recognize. Foods have been genetically modified and processed over the years. Your best bet is to consume as many whole foods as you can. These are the foods that you can identify without having to read the ingredients label.

2. Eat minimally processed foods. These are foods with only a few ingredients. In other words, if the ingredient list is long and full of tons of words you can't pronounce, pass. Or, find a version with fewer ingredients.

3. Avoid added sugar. Even if you are saying to yourself, "I don't really eat sugar," the truth is, there's probably more sugar in the foods that you are eating than you realize.

Read labels and look for "added sugars". Some seemingly healthy choices are packed with added sugar, such as yogurt, granola, salad dressing, ketchup, other condiments, and pizza/pasta sauce. If you do some digging, you can usually find a version without sugar added.

4. Reduce dairy intake. Dairy may take a bigger toll on your digestive tract than you realize. It often leads to bloating and inflammation. There are so many alternatives out there now, and you can start by making a few simple swaps. For example, opt for Earth Balance vegan butter instead of regular and non-dairy milk and yogurt.

5. Find alternatives to the foods you love. Love pizza? Try making it at home with wholesome ingredients. Love ice cream? Try So Delicious Dairy-Free ice cream with no added sugar. Love pasta? Swap in red lentil and rice pasta. You can get creative and have fun with it! Food swaps are not only important for your physical health, but for your mental health too. It can help curb cravings and feelings of being on a diet or living a really restrictive lifestyle.

Follow us on IG @superhumansoul for recipes, tips, and food swap ideas. Also, here are some of our favorite resources: Elevate Nutrition, Sweet Simple Vegan, and Forks over Knives.

How to practice self-love

by Danielle Powers, Certified Life and Health Coach

Self-love is a real buzzword these days, but it's still easily overlooked. Practicing self-love means that you are pressing pause on the demands of your everyday life and making time for your well-being. Here are some tips on how to practice self-love:

1. Put on your oxygen mask first and do something for yourself... daily.

If you are used to constantly showing up for everyone else, this may be tricky, so start small.

First, make a list of all the things that bring you joy. Then, take that list and choose 1 thing to incorporate into your daily routine. Yes, this may be yoga or exercise, but it also may be listening to music you love, reading a book, going for a walk to connect with nature, etc.

Keep it simple so it doesn’t become a chore or something on your to-do list.

2. Forgive yourself. Treat YOU as you would treat your best friend. Be gentle, be kind, and give yourself a pat on the back for all you do.

3. Have a daily gratitude practice. Make it a ritual, a routine, that you do daily. Gratitude has been proven to have positive effects on mood, sleep, emotions, and resilience while also counteracting stress and burnout.

Recommendation: Do it at the end of the day, this way you can visualize moments from your day and bring yourself back into those moments and feelings that you had when experiencing all that you are grateful for.

It’s like a highlight reel of the best moments from your day.

4. Drink water, water, water! Obviously, water keeps you hydrated BUT… water does so many more things that you may not realize. Drinking more water can regulate your blood sugar, reduce cravings, keep you in tune with your true hunger cues, and (one of the best benefits in my opinion)give you ENERGY! We all want that!

For more tips, visit @live_your_life_wellness
Danielle is offering $200 off of her coaching services for all Excite Your Soul Newsletter readers for the month of February. EmailorDMfor more info.

How to Set a New Year's Resolution that Lasts

Think about a new year's resolution that you have made in the past.

How did it go?

Did you achieve it?

And how did you feel (either accomplishing it or not)?

Approximately 12% of people who make a new year's resolution actually achieve it. That means, most people don’t. And, we know from experience and from brain studies that accomplishing something feels good and releases all sorts of feel-good chemicals. And not accomplishing a goal feels shitty, to varying degrees from indifference to completely berating yourself about not measuring up.

We want to help you break the cycle of either setting a resolution that doesn’t come to fruition or avoiding the tradition altogether.

Now, here is good news about people who set New Year’s resolutions: they are 10x more likely to make behavior changes than people who don’t set a yearly goal. So, it’s worth a go! And, if you follow these tips we bet you will succeed:

1. Set a goal that is specific, measurable, and achievable. For example, if your goal is to ‘lose weight’ it’s too open-ended. If weight loss is a goal you are going for, get specific, such as: ‘I will lose 10 pounds; I will lose 5% body fat.’ Specific and measurable. Also important is to make it achievable. If every year you try to lose 50 pounds but struggle to lose 10, then 50 pounds is too big of a goal to take on. Set a smaller target that is within your reach. This way, when you reach it, you will feel accomplished, you will feel good, and that feeling will motivate you to set another goal and keep going.

2. Pick one goal. That’s it. Just the one. Sometimes, narrowing your focus is the hardest part. But, after you choose a focus, it makes the rest of the process easier. We tend to overestimate what we can do and underestimate the time, energy and effort it takes to do it. Pick one goal this year. Pick another goal next year. One thing at a time.

3. Outline a plan of action. Let’s say your goal is to walk for 20 mins a day 3 days a week. Your next step is to schedule a time to do those walks. Look at your routine, can you wake up earlier or change your morning routine and do it right away? Can you do it during lunch or at some point in the evening? Look at your calendar and then schedule it as you would anything else that’s important.

4. Don’t procrastinate. Take action on your goal right away. If your goal is to walk 20 mins a day 3 days a week, get a jump on it on Monday. Don’t wait until the end of the week. Preferably, don’t even wait until the end of the day. Taking action toward a goal feels good. And you are more likely to keep doing something that feels good. If you are avoiding, procrastinating, or making excuses about doing the action, then the action will always feel forced and not enjoyable. Put thought and intention into setting the goal, and then stop thinking and take action.

5. Make small changes over time. Drastic change doesn’t work. Why? For one thing, it’s not sustainable. Secondly, you are more likely to revert back to where you were before if the change is drastic. Slow, gradual change over time is the key to lasting change. No, you won’t get as much instant gratification, but that’s the point. If you want lasting change, you also have to understand that there may be a slight delay in gratification. Keep your eye on the prize.

6. Operate from a place of abundance, not lacking. In other words, don’t set a goal because you feel like you don’t have enough or you aren’t good enough, or anything along those lines. That is a scarcity mindset. That mindset connects to the energy of lack, which just leads to more lacking. Instead, set a goal from a place of already feeling that you have enough, do enough, are enough. Connect to the energy of abundance. That you are attracting more of the things you want, not because you are lacking, but because you are worth it.

7. Buddy up! An accountability partner is KEY. First, it’s usually more fun and easier to stay on track when you do something with a friend. Second, we all need a little nudge. Humans are social creatures, and as such, we are more likely to perform an action when we know that it has some effect on another person, even if that effect is on having to admit to the person that you didn’t do it. You’ve got to have someone in place to help hold you accountable, and you have to keep an open mind to listen to them when they challenge you.

8. Expect things to get tough. At some point will power wains and you will want to stop. That’s just human nature. We are literally wired to take the path of least resistance because at one point conservation of energy was key to our survival. Well, that’s not the case so much anymore. When it gets challenging, don’t be surprised, be prepared. Set up an anchoring thought or lean on your accountability buddy. A great anchoring thought is to connect to the reason that you set the goal in the first place. ‘I am doing this because…‘ and ‘when I accomplish this I will…’.
   

If you want feedback about your goal and your plan, write it in the comments below and we will share our thoughts.

How to Manage Stress this Holiday Season

Let’s not sugarcoat it. The end of the year and the holiday season can be fun wonderful, but it can also be really stressful and emotionally overwhelming.

Whether it’s wrapping up tasks at work, preparing for final exams, gearing up to see family, decorating, shopping, or sightseeing, as the end of the year approaches chances are you have a pretty ambitious to-do list. On the other hand, if you have lost a loved one, have been ill, or have been feeling lonely or down lately, holidays and expectations around holidays and gatherings can be overwhelming and mentally exhausting.

So, here are some ways to help you manage stress and overwhelm this holiday season:

• Watch and listen to movies and music that you like. And no, it doesn’t have to be holiday-themed, unless you want it to! The point is to feed your senses with things that bring you joy. Whatever those things are. Pull up an old playlist, have a movie marathon, whatever.

• Learn about tradition, and then feel free to create your own. Educating yourself about traditions, whether your own or those of other people and cultures, can be really enriching. Then, observe what resonates with you and maybe you start to develop some of your own traditions.

• Make a plan with realistic goals. Chances are you already know this time of year can be bonkers because you have experienced that before. So, simplify. Plan ahead for shopping, cooking, to-dos. Leaving things to the last minute breeds frustration, anxiety, and overwhelm. And equally as important is to not make an overly ambitious to-do list. It’s human nature to underestimate the time things actually take. The answer is to take on less. If you set unrealistic goals, you will feel stressed out in trying to achieve them and if you don’t deliver then you feel like shit. Set realistic goals. Run your to-do list by a loved one and ask them, “am I taking on too much?”

• Practice mindfulness. See where you can save money, reduce waste and be more environmentally conscious. In taking care of yourself and the world around you, you will feel better and more connected.

• Try a new recipe! Again, don’t be overly ambitious here. Find a recipe that excites you and you feel you can make. When you make a new dish you will feel proud of your work.

• Continue your workout routine. It’s normal for your routine to get thrown off this time of year with work and holiday functions and that massive to-do list you probably have. But, that doesn’t mean you let your workouts fall to shit until the new year. Do what you can, when you can, but stay as committed to your regular workouts as possible. Exercise is a phenomenal stress management tool.

• It’s ok to say “no”. Only go to gatherings and events that you really want to. Don’t take on anything extra right now. Remember, when people invite you to something or ask you to do something, they have no idea what is already on your plate. Only you know what’s on your plate. And if your plate is full, say no.

• Get outside. This time of year can be really beautiful, so get outside and enjoy the beauty of nature, as often as you can.

• Observe what stresses you out. Take note of the things that felt really stressful for you. Make a mental note, or write it down so you don’t forget. Then, next year, revisit it while you are making holiday commitments. You can learn from the past, you don’t have to repeat it.

Honor whatever the holiday season and end of year experience is for you. Do what you enjoy, with whom you enjoy it. Prioritize your well-being, and keep that going in the new year.

Want to know our favorite activity this time of year? Ice Skating! Check out the public session schedule at a skating rink near you and enjoy a fun winter activity.

Comment below letting us know what tips you are going to try.

How to Mindfully Prepare for the Holidays

Holidays can be exciting, but also a source of stress and anxiety. We want to suggest to you to acknowledge the potential stress, anxiety and overwhelm and stay ahead of it.

These practices can help you prepare for (and maybe actually enjoy) this holiday season:

• Practice gratitude. A daily gratitude practice does wonders for your mental health and well-being. Write down at least 1 thing every day that you are grateful for. And don’t wait for Thanksgiving to give thanks, start today!

• Continue or Start a Self-Care Routine. Everyone’s self-care routine looks different, but regardless of what it looks like for you, you need to have one. We recommend: carving out some tech-free time for yourself in the morning (even if its a few minutes over a cup of coffee) and moving your body for at least 20 mins each day. End your day with your gratitude practice, and you have the foundations of a great self-care routine.

• If you feel lonely, reach out. Especially if you live in an area like the Northeast, where it will continue to get colder and darker, feelings of loneliness, sadness, and isolation may increase. Stay ahead of it by reaching out to loved ones, making social plans, and attending a holiday party. If in-person gatherings are not an option for you, that’s ok. Think about becoming part of an online community (like ours!). You can always join Superhuman Soul’s Self Love Club on Saturdays at 11:15 am. That’s exactly what it is there for.

• Volunteer. If you have time (be mindful not to overextend yourself), volunteer locally. If you don’t have the time or are not able to physically volunteer, donate to a charity that you care about. Generosity is a great wellness practice. Not sure where to donate? A charity that’s dear to our hearts is www.raiseyourhearts.org

• Plan ahead. Our calendar is cyclical. You know what to expect each holiday season because its pretty similar to holidays in the past. You know who you have to shop for, what you are hosting, where you have to go and what you have to do. So, don’t procrastinate and plan ahead. Carve out some time this weekend to start your planning. You’ve got this!

• Accept it wont be perfect and simply do your best. For your own mental health and well-being you must release any expectation of “perfection” and instead focus on doing your best. Your best is good enough. Everything works out, but rarely ever how we think it will.

• Ask for help. Especially if you are hosting a gathering or event. Ask for help, delegate and remove some responsibilities from your plate. Remember, everything you want to do takes longer than you think it takes. Don’t take on too much. Ask for help.

• Do something fun! Sign up for holiday fitness events - save the date for our HIIT for the Holidays Event at Breakthrough Fit Co in Hartsdale, NY on December 16, 2021.

We sincerely hope these tips help you to navigate the holiday season mindfully. Please let us know in the comments below, we would love to hear from you.

How to Embrace Change

Do you fear change?  It’s ok, most (if not all) of us do on some level.  It comes down to how our brains are wired and what we perceive as threats.  Sometimes what is known is perceived as safe simply because it’s known, and the unknown is perceived as dangerous (at least to the ego) and therefore because it’s unknown it should stay that way. 

Without getting into the psychology or neuroscience of it, and looking at it from the perspective of shared, common experiences, let’s talk about embracing change. 

Change can be good.  Change can lead to new experiences, new insights, and can take you to new places (mentally, physically, emotionally).  Yet it's common to resist change.  

So first ask yourself:  Do I fear change? If the answer is yes, ask yourself: What is it really that I fear? 

Now, ask yourself: Is there something in my life right now that I want to change?  What is it?  And what’s stopping you from making a change? 

What if instead of just ripping the band-aid off in one shot, you could establish a better relationship with change?  What if you could embrace change more broadly and start to train your mind that change can be good, it can even be great! 

Here are some tips for you to use in your daily life to help you embrace change and prepare yourself to make some bold moves in the future: 

1. Perspective shift.  Observe nature.   Whether you are in NY watching the leaves change or you are in Hawaii watching the winter swells come in, observe the seasonal changes that take place around you.  The lesson is that everything changes.  The amount of sunlight we experience each day changes, the weather changes, the fullness of the moon changes.  It’s ever-evolving and the beautiful thing about nature is that it doesn’t resist.  Change is inherent to it and part of it.  Nothing can stop nature and nature doesn’t try to stop itself.  

2. Ground yourself with a routine.  It’s helpful to keep certain constants amidst the ever-changing world around you.  This way, when significant changes do come your way, you don’t feel completely uprooted.  You will have some sort of routine to ground you and help return you to the center.  This can help you feel balanced, rooted, stable, and make the idea of change a little less scary. 

3. Add variety.  Just like you can intentionally make some things routine, you can also add variety.  This is important to avoid either going into mindless auto-pilot or getting stuck in a total habit loop.  Both will make you more and more comfortable with what is known and make you more likely to resist change.  Adding variety to your routine can look like: taking a different route to work, listening to different music or a different podcast during a workout or a drive, walking or hiking in a new park or trail.  So common things are different.  It’s quite refreshing.  

4. Pause. Observe. Reflect.  You can do this on a daily basis and/or when confronted with change.  Take a moment.  Take a few breaths. Pause.  Observe your breath.  Observe how you feel.  And then reflect on it.  Contemplate it or journal it.  It’s easy to get caught in the busyness of the day.  Take a mindful moment and pull yourself back to center.  It will help to rest your mind and help you see things through a different lens.  And with that different lens, you may be more open and receptive to exploring something new.  

5. Take action.  When an opportunity comes up to try something new - do it.  And do it before you can take too long to think about it, because that’s where you will talk yourself out of it.  Go for it!  

6. Know that everything is temporary anyway.  If you can take a step out of the day to day and look at the big picture of life you can see that it’s all temporary.  Going back to the nature exercise above- look around you.  Leaves change color, die, and fall to the ground, only to blossom again in the Spring.  The moment you just had is fleeting.  The breath you take now is different from the next breath.  Everything in our human experience is temporary.  In realizing that everything is temporary it may take some of the pressure of out making a decision around change.  Not sure about moving?  It’s temporary- you can move again.  Not sure about a job?  It’s temporary- you can change jobs.  In the big picture of life, it’s all impermanent.  

7. Do new things.  You are braver, smarter, stronger, and more capable than you think.  And doing new things, doing things that scare you, doing things that are different than what you have done before, helps show you how brave, smart, strong, and capable you really are.  Then, when faced with a bigger change down the road, you have the confidence to handle it.  Why?  Because you have built your confidence up over time by trying new things often.

   
   Biff in Back to the Future would say, “make like a tree and get outta here.” Almost, Biff, but not quite. Let’s try this instead: make like a tree and embrace change.

How to Start Hiking

Hiking is an awesome activity that you can do at your own pace and soak in the benefits that come with spending time in nature.  You may have to expend a little bit of effort, but it’s usually well worth it to take in views that aren’t accessible by car or any way other than hiking to it. It’s active, its free, and it’s fun!

If you are new to hiking, here are 10 tips to help you get started: 

1. Get hiking shoes/boots.  Proper footwear is key.  You want hiking shoes/boots designed for uneven and unpredictable terrain.  If you are using sneakers and not trail shoes, make sure they have good tread.  But, we recommend going to REI and talking with a professional about the best hiking shoes for you.  

2. Do your research.  Start by looking up hiking trails in your local area.  You can check out the maps at REI or go onto Alltrails.com (also Alltrails app).  Start with trails that are labeled easy to moderate and aren’t too remote so that if you need to you can find help easily.

3. Check the distance.  Take note of whether the trail is a loop or not.  If it’s not a loop that means you have to turn around and come out the way you went in.  You will want to have a plan of where your turnaround point is, and be sure to save energy for the return! 

4. Hike with a buddy.  It’s not ideal to take on uncharted territory alone, so we recommend you find a buddy to go with.  Having two sets of eyes to help stay on the trail and spot potential dangers is better than one until you get used to it.

5. Prepare your pack:  You always want to be mindful not to overpack (you don’t want to carry extra weight than you need), but a few essentials to have:  water, a small medkit, sunscreen (or apply before), your phone, a pocket knife, snacks, your ID, a watch, a map, and bug spray for deep woods. (Note: these items are for hikes that may take you from 45 minutes to 6 hours, with longer hikes you will need more calorie-dense food and water).  

6. Check the weather and dress in layers.  Depending on terrain and elevation gain, you may experience different temperatures at different elevations.  Also, keep in mind that you may get warm as you exert yourself, but when you stop moving or you descend your body may cool off quickly.  As a beginner, avoid hiking in snow/ice conditions until you have a little experience (and proper equipment).

7. Hydrate before you go. Don’t wait until you are thirsty on the trail to start drinking water.  Hydrate before you head out and have water with you when you go.  

8. Stretch and do a light warm-up.  Even just a few minutes of moving around and basic stretches will help you prepare.  

9. On the trail: Look for trail markers.  Not all trails have consistent trail markers, but most trails for day hikes do.  Pay attention to where you are going at all times.  You can download the Alltrails app and use that on the hike to help you know where you are and keep you on track if the trail isn’t as well marked, or if you get lost.  

10. DO NOT wear headphones.  You will need all of your senses available to keep you safe. 

When you adhere to the ten tips above, you will be well prepared, which gives you the opportunity to truly enjoy the experience. Take in the fresh air, the sights, and say “hello” to the hikers you encounter along the way. Hikers are among the friendliest people you will meet!

Enjoy your experience and DO tell us about it in the comments below. We love to hear hiking stories.

How to Eat Healthy on Vacation

Eating healthy can be a great way for you to feel good while you enjoy a break from your day-to-day routine. 

Sure, there will be treats you want to have while you are away, maybe go to your favorite ice cream shop or have a dish that you love that is a must-have where you are visiting.  ⁠

But the point is, you don’t need to throw all of your healthy habits out the window because you are on vacation.  With a little effort, you can stay on track AND enjoy your travels. ⁠

Follow these tips on your next vacation to feel great during your travels and when you return: 

1. Plan ahead. If you don’t already know the area you are visiting, take a few minutes to look up restaurants, supermarkets, and shops where you are heading.  If you are staying in a hotel, glance over the available menus in advance.  This will help you gauge what is available to you, and you can plan accordingly by having some healthy snacks on hand or prioritizing a trip to the grocery store if you know your options at the hotel or local restaurants are limited.  And, it’s best to do this before you are hungry and have low options because that’s when you are most likely to make a food decision you normally wouldn’t.  

2. Set reasonable parameters.  If you go into your vacation planning to be strict with your diet, the smallest deviation may veer you off course and send you into a complete binge-fest.  When it comes to health, nutrition, and exercise being too extreme one way or the other can be detrimental.  So, go in with some parameters that you know you can stick with.  For example, you might say that you won’t have dessert every night, only some nights.  You can plan to walk every day and do 50 squats.  Keep it simple.   

3. Choose the healthiest option available.  Remember, if your initial healthy choice isn’t available you don’t have to throw everything out the window.  Go with the healthiest option available.  This applies whether you are stopping at a roadside eatery in your travels or at a beachside restaurant for lunch, or anything in between really.  Sure, it may not be the most “exciting” option, but the food is fuel and you will feel better if you don’t totally pig out.  

4. Give your body time to digest.  Especially overnight.  Try fasting for 12 hours from the time of your last meal at night to your first meal in the morning.  You will be sleeping for most of that time, so it shouldn’t be too hard.  For example, if you last ate at 10 pm, don’t sweat it, just wait until 10 am to have breakfast.  This will at least give your body time to digest, and after all, that’s what we want it to do. 

5. Eat a salad as often as possible.  Salads can be light, filling, and refreshing, especially if you are somewhere warm.  Try to eat a salad every day if you can, at least once a day.  And if you can’t, no biggie, just have one as often as possible.  Save your splurges for another meal.  

6. Totally treat yourself. You are on vacation and it’s important that you relax and enjoy yourself.  And yes, enjoying yourself sometimes includes enjoying an awesome treat.  Treating yourself doesn’t need to turn into an every meal every day thing.  It won’t even feel as enjoyable if it’s overdone.  Treat yourself to something awesome, savor it and enjoy it! 

7. Stay active!  This can be as simple as walking or doing an activity that you love, like swimming, hiking, biking, kayaking, paddleboarding, etc.  Make it a point to keep your body moving throughout the day.  If you have time for a scheduled workout, great, but if not, don’t worry.  Just keep moving.  

BONUS TIP:  Everything in moderation.  Even if you forget all the other tips, remember this one.  Your body doesn’t like extremes.  It likes moderate eating, sleeping, and activity levels.  Your body wants to stay balanced and operating optimally.  You are on vacation and you deserve to enjoy yourself.  Have what you want to have… in moderation.  You will enjoy yourself (and your treat) that much more. 

Try one, some, or all of the above tips on your next vacation.  See how you feel.  Feeling good and enjoying your trip is the reward, not food.  We hope these tips help you make mindful choices so you can enjoy the overall vacation experience.

We would love to hear your experience, so please share in the comments section.

How to eat healthy at a BBQ

Many of us have been attending BBQs since we were kids, and we all know the staple menu items. It’s highly likely for hamburgers, hot dogs, buns, a wide array of “salads” (which all tend to include mayo), some chicken or ribs or other foods that seem to work perfectly on the grill with some BBQ seasoning, to make an appearance.

Maybe some cornbread, mac and cheese and desserts, cold beers on a hot day, and feelings of both nostalgia and excitement will likely surface. But if you are trying to eat healthy, or don’t want to leave feeling full and bloated, we have some tips to help you stay on track AND enjoy yourself:

1. Eat something light before you show up - If you are hungry and you see the spread of food, you may be inclined to bite off more than you can chew… literally. However, if you’re only mildly hungry you will most likely eat less, or at least snack less.

2. Request a dish/bring your own food- At times your lifestyle or eating habits may be out of the ordinary for people you are visiting. In this case, it may be appropriate to ask if it’s ok to bring your own food with you. Or if possible, request that something different be made for you as an option.

3. Portion control- Most BBQ’s have a lot of food on display, which causes us to “eat with our eyes”. Combat this by purposely not filling up your plate. You can use the rule of taking two fist sized portions at a time. Eat what you have, wait, and see if you are still hungry before getting any more food.

4. Keep it simple.  Just because you are outside and at a gathering doesn’t mean that the way you eat has to change. Focus on enjoying the people around you more than focusing on the food. And if you have been eating healthy at home, keep the same parameters as you do there.

5. Stay active during the BBQ- Stand more than you sit, move around, play with the kids, play lawn games, dance - these are all great ways to socialize, have fun, AND stay moving. You could even take a walk around the neighborhood to give your digestion system a good boost.

6. Drink water as much as possible - Not only does this keep you hydrated it also gives a little sense of fullness prompting you not to eat as much. If you are drinking alcohol, alternate a water in between each alcoholic beverage. Not only will it reduce the chances of a hangover, but it will also help you keep your will power in tact.

7. Earn it- In every health and fitness routine there is a time and a place for a “cheat meal”. But for it to not set back your progress, there needs to be some boundaries with it. First, limit it to one meal, not a whole day. Second, get a good sweat session in before the BBQ and ideally get consistent workout sessions the entire week before. One meal won’t cause you to go completely off track if you stayed on track otherwise.

8. BONUS TIP: Say no to leftovers - Remember, one meal won’t take you completely off track, but eating that same meal over and over again will. If your favorite dish or dessert is at that BBQ, maybe you do have a little bit of it there, but leave it there. Don’t take it home with you. Now, if you are the host, this will be even more challenging. Try to manage the amount of food you serve and for anyone who brought something, simply send the leftovers back with them. If you are the guest that brought the healthy option, this will work nicely in your favor!

Will some people comment on what you are eating (or not eating) at the BBQ? Maybe. For some reason many people tend to have the bad habit of commenting on what other people are eating. But recognize that it’s you who lives in your body, it’s you who understands your health, fitness and wellness goals, and it’s you that decides how you are going to feel.

Go in strong with a solid action plan, field any food comments with grace, and stay positive. By doing what you are doing it may encourage other people to do the same (especially when everyone sees the amazing results of your healthy lifestyle!) You just never know, your healthy dish may turn into one of the new BBQ staples… how cool would that be?

The Glow - A perspective on confidence

By: Maurice Johnson

“When you reach that upper level, 

Your mind, body and soul become one. 

It’s a sacrifice.

It takes hard work. 

It’s a way of life.”

Willie Hutch, “The Glow” https://youtu.be/C5mtgZTyD2c

I’ve learned many things in my martial arts journey that I’ve been applying to life.  I’ve come to realize that techniques, such as a punch, kick, throw, lock or break, deflection or block, and the pursuit of learning those techniques, are metaphoric tools to use in life.  And each technique my martial arts brothers and I learned, actually became a mini-journey in and of themselves.  

The journey began with learning the basics.  From there, we were sent off to practice the basic techniques, and later put them to the test.  For me, some things came with ease, while others were a struggle and required a lot more effort, practice, and patience.  As a student, I would watch my teacher execute those techniques with ease, speed, and accuracy, while I struggled to execute even a small percentage of what he could do. 

But I practiced.  I stayed with it.  And it wasn’t until many years later that I was hanging out with my teacher and some old friends when we started doing our techniques with each other that I realized my own skills were sharp, smooth, and effortless - reflective of my teacher’s all those years before.  

And what stood out in my mind was something my teacher used to say, which was: “‘The glow’ that Leroy in [the movie] The Last Dragon was searching for was confidence.  You have to be confident that your tools will work.  If you have been practicing them correctly, of course.”  

That came to light to me that day.  I felt my confidence aka “the glow”.  That feeling of confidence transcended into other areas of my life.  As I faced challenges, I approached them with the same mindset that I approached my martial arts training.  I applied effort, consistency, and patience.  

Through that experience, I learned that resistance presents a unique opportunity for personal growth and evolution.  And when resistance arises, you have two choices: 1) face it, lean into it, and work through it; or 2) back away.  I believe that in facing resistance and pushing through it, you become better and stronger over time.  That is exactly what happened to me when I faced resistance in my martial arts training.  Because I continued to stay with it, to practice, to push through my mind telling me to stop, that I am no good, that I will never be like my teacher, I eventually transcended that place and felt “the glow”.  Had I not done that, had I retreated, I would have digressed and the resistance would have won, not me.  

I believe resistance shows up not just in training, but in many areas of life.  I see daily choices all as opportunities to either lean into resistance, or back away from it.  I view my daily choices in this way, as basic as a binary code, and I constantly choose the path of resistance.  I do this because I believe that doing so helps me grow, evolve, gain confidence, and develop a perspective that if I succeeded at that one thing, then I can win over and over again.  I see each win as an achievement of a goal, as acquisition of knowledge, as increased functionality (including physical fitness), and increased overall well-being.  Most importantly, I see each win as playing a pivotal role in the journey of self-love  and one step further in the evolution of self.   

I’ve learned that when you do this, when you embrace resistance as a tool in life, your life changes.  The energy and air around you shifts, and other people even notice something different.  People from your past may only recognize the face but not the soul that once occupied the vessel that they identified as “you.” 

I believe if you choose to succumb to resistance and let it win, you are giving into immediate gratification or comfort despite knowing deep inside that it isn’t good for you in the long run.  You may make excuses that you truly don’t believe, and live in a lie that eventually manifests in your life and attitude.  You may accept it as law and live out an existence of complacency while being totally uncomfortable yet acclimated to the lower standards that surround you.  You  may pass judgement on others who are using the resistance to get stronger and widen the gap of the status quo, aka “hating”.  Perhaps you go to bed wrestling with something that you don’t recognize is there as a sign to get you to move forward and fight, but alas you drown it out with sleep aids and other methods of self-medication.  And if you consistently get crushed by resistance, you may come upon someone you once knew, only to find they barely recognize you because the weeds and overgrowth of life has covered your soul so much so that it seeps out of the surface of your actual body.  And the only identification you can offer is a distant memory of “the old you.”  

I believe if instead you choose a path of growth, you also choose confidence and fulfillment.  When you do the hard a$$ work required and work on your staying power in the right way, life begins to shift.  Yes, it requires sacrifice, hard work, consistency, patience and transparency to know where you are and what is required to move forward.  It also requires trust in the process, and when these things are put together in the right way, a brand new version of yourself will emerge.  When confidence is yours, you walk not with a simple desire, but rather with a purpose in mind.  There isn’t just a simple motion but yet there’s a mission within you.  An air of full ownership and conviction that you won’t be stopped, despite what is coming at you.  

You see, when you have this disposition the universe knows you’re ready, and even if you fall along the way, you fall forward.  You inch forward until you can stand again and walk.  You walk until you can run.  And when that run comes back because the confidence you have based on your past wins and choices, you run harder, faster and longer after what you are seeking.  Then you do it again.  And best of all, you glow. 

Your Inner Voice Says, “Listen Up!”

By: Maurice Johnson

I believe that a divine universal power speaks to, and through, each one of us, in various different ways.  This universal power speaks through our inner voice; a voice different from thoughts or communication.  Thoughts can consist of noise, of stories, of ego.  Communication can sometimes be loud, stimulating and a little “in your face” - especially through what we take in from media and social media.  In my observation, the universal power speaks softly, subtly.  Unless, of course, you don’t listen.   Then, it starts to get loud.  Eventually placing a situation in your path intended for you to listen up!  

When you neglect the inner voice for too long, it may get loud at a time when it feels like (or is) too late.  I often think of this religious parable that goes something like this: 

A person is trapped on a roof during a flood awaiting rescue.  The person prays and asks God for a way out.  A perfectly conditioned boat floats by unoccupied because it was taken from its blocks.  The person lets it pass on, thinking, “God will save me.”  Next, a floating car comes by and is within jumping distance from the roof.  It is going in the direction of an area of safety. The person once again lets it pass on, thinking, “God will save me, I know he will.”  Later, there is a momentary clearing of the flood and a loud sound from above.  The person looks up to see a rescue helicopter complete with a rope ladder and guard-person gesturing for the roof dweller to grab the ladder.  The person waves the rescuer off saying to them, “I’m ok! I’m waiting on God to save me!”  The helicopter hovers for a bit before going over to another roof to help a family.  A short time later the house crumbles due to the constant pressure of the raging flood water and the person perishes.  In the afterlife, the person meets God and asks, “Why did you not save me?”  To which God answers, “I sent you a boat, a car, and a helicopter rescue team.  You chose not to take any of them.” 

In this example, the “God” figure was speaking through the opportunities placed in that person’s path.  Opportunities that the person chose not to act on, blinded by the idea that the divine intervention would look different than what it was.  Refusing to listen.     

As I reflect on my life to date and my experiences thus far, I can recall several instances of me being that person.  Being in the thick of a situation, being presented with multiple ways out, paths to a better way or a better life, and yet I did not act.  Where was my intuition?  Where was my inner voice?  Where was the universal power? 

As I have gained more insight, perspective, and openness, I have realized that my inner voice was there, my intuition was there, the universal power was there, I just wasn’t cultivating it, or listening to it.   

At some point I started to actively tune into that quiet, steady voice.   The voice of reason and truth.  The voice that has an all-knowing nature.  And I started to let it guide me as I began to trust it more and more. 

THINGS THAT DROWN OUT YOUR INNER VOICE

 Opinions of others 

In my youth I remember how much of a big deal I made of things. Opinions of girls and how people viewed me were of top importance to me.  I made decisions based on what some of my friends thought I should do and some of those decisions cost me time, money, and financial stability (in one instance tanking my credit).  I was listening to others instead of myself.  And I can’t blame them, only myself.  I had my own mind and my inner voice that I simply tuned out to impress others, to my own detriment.   

And now, exposure to social media sometimes makes me feel external pressure to measure up to how it appears others are living.  All this does is distract your energy and focus from your own life and goals.  

Don’t fall into the trap.  Leave the opinions of others and of society at the door.  

Moving and thinking too fast

Many of us do it.  Especially if you live in an area like New York.  The pace and the pulse of life is fast.  My wife is a yoga teacher, gravitating towards yoga to balance the rapid pace in which she thinks and moves.  We notice that when she doesn’t slow down, she starts making impulse decisions, overcommitting and feeling anxious, followed by feeling depleted.  I can relate because in my own way I used to do the same thing.  

So we made up the acronym: SYAD- Slow Your A$$ Down.  We say it to each other when we are beginning to think and move too fast.  

HOW TO LISTEN UP 

It is not an easy undertaking.  In a world full of outside influence, stimulation, and distractions many times I found myself getting pulled into the rip currents.  Next thing I know I’m in a place I didn’t want to be and I believe many can relate to this.  Here are some things to help you “swim” out of the rip current of the common world and back to the shores of your grounded experience: 

SYAD - Slow Your A$$ Down

It’s simple, but simple isn’t always easy.  Observe yourself as your move around your home or work.  Are you physically moving fast? Talking fast?  Breathing fast?  If so, take a moment and SYAD.    

Resist the impulse to do what feels good

Oftentimes we have an impulse to do what feels good.  Seeing this, I started challenging it in my everyday life.  How we do anything is how we do everything.  

I would seek deeper understanding and the possible benefits of taking a route that perhaps felt a bit more daunting.  It could be as simple as doing laundry at 4:30am instead of laying in bed.  The point is that by not seeking immediate gratification and instead embracing a more challenging path, it sharpens my ability to face challenges, learn and grow.  

Try this, and then, observe the outcome.  Personally, I began noticing that the more I was able to slow down and not be impulsive, the more I experienced more constructive outcomes.  Also, the more comfortable path simply just doesn’t always add to your life.  Sometimes the comfortable choice is loud, but deep down you know what you really need to do to better yourself and your life.  

Practice relaxation techniques: deep breathing/meditation

By simply controlling your breath, the nervous system slows down a bit to allow the impulses a chance to settle. The nerves aren’t as frenzied and having to fire all over the place to get the body ready for action.  Instead, they are being guided to perform the very rituals that they are so trained to do with ease.  With each deep breath your muscles relax and parts of your mind are signaling calmness while the other parts are able to bear witness to the thoughts traveling around your mind.  In this state you can make a choice to listen and absorb or let them pass and discard them. 

In meditation you can also enter a mantra. A repeated sound, phrase or statement that becomes the program for your subconscious mind. (Side note: your subconscious mind is the major player in your ability, or lack thereof, to tap into your inner voice). 

Personally, I enjoy these practices most in the earlier part of the day when I have the space to be silent and alone with minimal stimulation.  Also, there are many meditation techniques and you can find many resources online and on various apps.  It is very accessible to integrate into your life.  

Mental programming: information input (stimulus diet)

By being mindful of what information goes into your head you are able to focus on what you want to focus on.  Again, for me the prime time is the first thing in the morning, right after waking up.  The subconscious mind is the most open at this time and thus, most impressionable. 

I feel strongly about this: avoid social media first thing in the morning and before bed.  It simply should not be the first thing you feed your mind with, or the last.  In fact, those are perfect times to embrace silence or nature.  

Also, avoid or limit aggressive music, graphic images/movies, the news (especially the news) and things that don’t serve the purpose of elevating your thoughts.  You can ask yourself, “does this elevate me?  Is this constructive for my future self?” Avoid what doesn’t serve you. 

And, input more nourishing things instead.  Examples are: soft ambient music (meditation music, soundscapes, Tibetan sound bowls), uplifting/motivating/thought-provoking speeches, videos, and/or audiobooks to aid in personal development and growth.

Take time for yourself… alone

Taking time to yourself away from everyone and everything.  Time in nature (the forest, mountains, along beaches and other bodies of water such as rivers and lakes) makes for a great way to re-center, reset your thoughts and tune in.  When external distractions drop away, it becomes easier to listen to the inner intelligence within.

THE QUALITY OF YOUR LIFE DEPENDS ON IT

You have the choice to move through life or LIVE it.  When you truly listen to your inner voice, you are connected to universal power, and are being guided, step by step, decision by decision, toward your greatest self.  

After practicing the techniques shared above, I haven personally found myself able to make better decisions.  The soft, still voice became louder once I decided to tune into it and follow it.  It feels like breaking free from a grip never intended for me.      

When you truly listen to your inner voice, and follow through with your actions, you will feel the bliss of living in harmony with the universal power; and yes, it feels damn good!

Maurice is Co-Founder of Superhuman Soul LLC and Creator of Superhuman: The Class

Endurance Anyone?

By: Maurice Johnson

“I can’t. I. Just. Can’t.”

-Too many people

Perhaps you’ve heard it before: Life is a marathon not a sprint (Phillip C. McGraw);  It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward. How much you can take and keep moving forward (Sylvester Stallone - Rocky Balboa);  Weeping may endure through the night but joy will come in the morning (Psalm 30:5). The common thread of each of the aforementioned sayings: endurance.

In my observations through my own experiences, as well as looking at sports, entertainment and business, I see endurance as a very important quality. I think of great people, great leaders and notice something in common: they can take a lot; a whole lot of punishment, and they continue rise up to stand. What sets “the greats” apart from others is that they embrace the suck, the uncomfortable, the mundane, and the constant, incessant challenges that are presented to them. When they lose they learn. They gain wisdom and they give it another go. I could spend this entire piece giving example after example from religious texts to quotes from people in pop culture and even to my own parents and some friends.  Instead, I’ll share with you my perspective on endurance, how to cultivate it, and how it can work for you and against you. 

RESIST THE URGE TO QUIT  

What makes one quit? First, I will say it takes one to know one. I remember the day I decided to quit football my junior year. It was late October 1998 and I was just tired of being a practice dummy for the senior players who were set to have their last season probably for the rest of their lives. I didn’t recognize my importance in being a part in the preparation process and I wanted the glory of getting in the game and being noticed. I didn’t want to hear the bullshit about helping the team from “behind the curtain”. I worked hard in practice and I worked out quite a bit just to be able to have a meaningful part in the game that would be part of my salvation. I had a hole in my practice jersey that looked like I got shot with a 12-gauge shotgun. I got hit one day by a 6’5 tight end who dislocated my shoulder a bit and had to sit out for a few practices. All that sacrifice and no playing time. Right? I felt sorry for myself. I decided to quit and missed out on one of the biggest games of the season.  Endurance there? Nope.

The following year, I felt unsettled.  The real reason I quit the team was because I hated feeling like a practice dummy, but I didn’t tell the team that. Instead, I gave the coach and my teammates an excuse.  And it never sat right with me. I decided to return to the team and  made sure I got playing time by working harder than everyone else in pre-season.

Quitting is dropping out when you have more left within you. Quitting is saying no to your soul when its trying its hardest to get to the other side of adversity. Quitting is you tapping out not to regroup and to learn but to accept the mediocre reality that things should be easy and without any resistance. But news flash, this just in…. LIFE. IS. RESISTANCE. I have other instances when I quit and they all cost me in various ways. However, I did learn how to step up and go through it all and not shut down. I learned how to not quit but rather regroup and come back again. When I listen to the stories of the great people in my life and in history, I automatically admire the pertinacity, tenacity, fortitude and ask, “How? How are they able to do that and not crack?” What I’ve learned is that even the greats crack. They just don’t stay there and accept it. They continue on and rebuild from the fractured pieces. From that point they are able to still press on. With this in mind we also have to understand when and where quitting is acceptable.

KNOW WHEN TO QUIT

When a situation or a circumstance is not serving you in the right way, YOU WILL KNOW. Your mind will tell you. Your spirit will tell you. And eventually your body will tell you. The part that keeps you there is the misguided ego that wants to keep you safe from change. The thing about this however, is we have to be 1,000% honest with ourselves from the start. Many times, we go into something with the idea that its good and that we will be able to handle it. Next thing you know there is a red flag that pops up. An example of this could be the prospect of a new romantic relationship. Perhaps infatuation pops up. Your eyes see “perfection”. Your ears hear a symphony in that person’s voice. Your hands feel great smooth skin or solid muscle tone or whatever is the point of turn on for you. But then, you go to their home and see a total mess topped off with a giant roach on the wall and a mouse watching Maury Povich. Prior to that you see a nice neighborhood and a pretty nice car and their best clothes…. Hmmm… Somewhere in your thoughts there is something telling you to run but you just can’t get over how attractive they looked on that first day out with you. Perhaps you even bypass the fact that they called you by someone else’s name…The point here is that these instances are red flags, and it’s appropriate to quit, regroup, move forward.   

COURAGE

It takes courage to endure. When the pain and discomfort starts, your very being cries for it to stop, even at the most basic level. We are told that if we do too much of something that we can break. We are told that if we don’t do enough or have enough of something we will break or die or suffer in some way or another. That messaging confuses us in ways that we may not even realize. To endure in the right way, we must gather the courage to push the envelope of suffering until it transitions from suffering to salvation. In Buddhist philosophy it is said that life is suffering and that the root of suffering is attachment. When we attach to the “feel good” or the euphoria of the novelties of this world we open ourselves up to suffering. And what is suffering exactly? A perception of pain that lasts. Suffering takes a few seconds and becomes minutes, hours, days, months, and years based upon the perception of it. Yes, it takes courage to deal with pain and suffering and while you may argue that you don’t have the courage, by virtue of still living after an experience that caused pain they have placed their bid to acquire a bit of courage by default. Endurance is not necessarily tear, frustration, and anger free. In fact, endurance is feeling all the emotions you need to feel in each moment, and still moving forward. It’s the burn in your muscles as you push through the last few reps in a set of a movement. It’s the hyperventilating that occurs when you cry thinking about the ending of a long relationship and the wasted time. It’s the regret you feel when someone passes on and you fail to tell them how you feel prior to. And while dealing with these things take courage, they also become the foundation to courage. So, in essence, if you have suffered in your life, which is guaranteed, YOU HAVE COURAGE. AND YOU CAN ENDURE.

KEEP MOVING FORWARD

The perspective of what endurance is varies from person to person as we all have various tolerances. However, one thing that I’ve learned is when you think that it’s the end and that you don’t have anything left, the surprise comes as you are still moving forward like the hands on a clock. The situation may be grim and dire as ever, but you are still in this human experience so it is not over. THAT IS ENDURANCE. So I invite you to save the tap out for when it really serves you best. When it can be done with no regrets and you can come out better on the other side.

Maurice is Co-Founder of Superhuman Soul LLC and Creator of Superhuman: The Class

5 Things That Helped Me Take My Power Back in This Pandemic

By: Ronna Corlin, CHHC, AADP, Plant-based Nutrition & Lifestyle Coach

Having recently entered the fifth month of sheltering-in-place during this global COVID-19 pandemic in New York State, I have learned things which have helped me to fight the feeling of powerlessness over the extreme and uncontrollable circumstances experienced around the world.

Setting a goal to thrive under these conditions has at times felt like a bit of an overreach. But I have committed to reclaiming my power when feeling powerless is just an impulsive option away.

Let’s face it this has been a frightening time which on a daily basis threatens to steal even an eternal optimist’s sense of hope. The pandemic is apt to deliver exhaustion, a lack of focus and anxiety to our doorstep free of charge. I prefer an Amazon delivery.

This unprecedented time has re-affirmed for me the musings of Glinda, the Good Witch from the Wizard of Oz, “YOU HAD THE POWER ALL ALONG, MY DEAR.”

Here are 5 learnings, habits, tools or just a means of pulling the ripcord in this worldwide jam we are in. Each one has served to buoy me, shining a light in these dark times in order to see the entry to the harbor of normalcy.

1.     EAT MORE YIN FOODS – The Yin-Yang theory is based in Chinese philosophy. It is a carefully thought out system to depict and simplify a life in balance. Yin foods are considered expansive, cool thermally, they make you light and happy. The Yin foods give you more bang for your nutrient buck. These include: leafy greens which grow towards the sun, grounding root vegetables and winter squash which ‘root’ you in your day, whole grains, beans/legumes, raw fruits and other rainbow-colored veggies, seaweed, nuts and seeds. Sugary candy, soda and ice cream along with alcohol are also considered Yin, but they tend to make one’s energy spacey and scattered. Consider them a treat. You may want to check out delicious plant-based, dairy-free and refined sugar-free alternatives.

2.     DOING THINGS DAILY THAT IGNITE JOY – Do things in ways that make you feel most alive. During this quarantine time I’ve enjoyed going for walks in the outdoors. When I return home, I pop my mask off, wash my hands and enjoy filling my ears with the deeply relaxing sound created by a tuning fork, also called a Chakra Tuning Energy Fork. I strike the tuning fork gently against a quartz crystal or tap the tuning fork with a small silicone hammer. The sound helps me to restore a sense of balance and any weariness which comes from passing mask-less strangers.

3.     HAVING A HYGGE PRACTICE –  Hygge (pronounced “hoo-gah”) is a lifestyle with roots in Denmark. It is the Scandinavian interpretation of good living which includes cozying up to simple pleasures and habits. At home, I use dimmers on my light fixtures when the sun goes down. As the sun comes up for Jennifer’s Limitless Soul Vinyasa practice on Zoom – major hygge, I use them again to ease onto my mat.  Just like the mindful practice of yoga, hygge really puts self-kindness, presence, and space for yourself at its heart.

At the office, the sweet spot for experiencing hyggeligt (hygge-like) touches may differ. Whether working from home or remotely tethered to a computer, try an aroma diffuser which plugs directly into the USB port on your laptop. You might start working with peppermint oil to boost energy and alleviate tension or stress, and wind down later in the day with a calming scent like lavender.

4.     CORE ENVY: THE STRUGGLE IS REAL – Taking the power back in our mid-section underpins almost everything we do. When I work on strengthening my core the rest of my body feels more balanced. During this time when gyms are closed I have gone online and committed to classes which include core body movement. Maurice’s Soul Core class has helped me immensely. Core stability eludes me. This class gives my center more confidence and its’ strength makes other parts of my body ache a bit less.

5.     HAVE A PLAN – During this pandemic, when focused attention is a challenge and the day can escape you with distracted thoughts, having a plan is psychic currency. It feels good to feel accomplished at the end of the day. I have seized the opportunity to do certain things I had not made time for pre-pandemic.

·       CLEAN SOMETHING – Am I the only one who is late to the Wet Swiffer ® party? That thing can clean. I’ve organized closets and drawers and found things I forgot I owned. I have clipped articles in magazines which I previously refused to toss. I’ve scaled down my stuff and it’s power.

·       READ SOMETHING – I have bookshelves full of self-help books (my favorite) on wellness and the plant-based life, many of which I lend to clients. I have taken time these past months to dig into them, keeping a small stack on my nightstand and another on a chair by a window with a view. 

·       BATCH COOK SOMETHING – This method of prepping food for more than a meal at a time has multiple definitions. For some it means preparing and refrigerating or freezing whole meals every week. Fitness and bodybuilding enthusiasts proudly post their chicken, broccoli, rice and sweet potato combo meals in storage containers on social media. For them, routine trumps constant creative meal planning. Whatever works right? For others, like me, batch cooking is more about making pots of ingredients at the beginning of the week and using them as a base for re-purposed healthy fast food meals the rest of the week.

We can make this difficult time work for us if we accomplish some of the things that we never had time to do before. In addition, retaining some of the good habits of self-care which we have had time to cultivate over these past months will serve us well into the future. Get enough sleep - it’s like a time machine to breakfast, eat more whole foods - plenty of plants, take deep breathes, schedule workouts and plenty of downtime to relax and reboot. Put yourself first. We got this.

For recipes and more unprocessed eating inspiration, visit me on

Instagram - Ronna Corlin   Pinterest - Ronna Corlin or http://www.ronnacorlin.com/

COMFORT IN WHERE WE OVERLAP

COMMUNITY

COMFORT IN WHERE WE OVERLAP

By Nina Richter, Self Love Club founding member, friend, and fellow Superhuman.

In March we found ourselves stuck in quarantine having to social distance and shelter at home.  We each came to it with a different set of circumstances.  Maybe you have been isolated alone or with small toddlers needing entertainment 24/7.  Maybe your kitchen table is now a classroom, or you suddenly find yourself with adult children under your roof.  Perhaps you have older parents or grandparents to care for.  God bless, maybe you are one of our frontline heroes keeping us safe or providing us with much needed goods and services.  Whatever your situation, I’m guessing your sense of community changed, either physically or emotionally.

Begging the question, what exactly does your community look like now?  Instantly we lost daily exchanges with our local barista, the bank teller, walking down the street and running into someone we knew.  Handshakes and hugs became taboo. We lost the hello as we entered the gym heading to our daily work out.  In one quick moment everything changed. 

As that sense of community began to change, little did we know, a new one was emerging.

Behind the scenes, Jen and Maurice work tirelessly to engage, reach out, and offer us what we lack most - daily human interaction. They took this new situation and created a place where we began to overlap and interact again.

Superhuman Soul brings us together! Superhuman Soul is a part of our new community taking care of us physically.  Superhuman Soul brought us Self Love Club- a forum no more perfect for these two than Burpees and Namaste. Creating a place to regroup and focus on the silver linings being discovered every day, taking care of us emotionally.

A sense of comfort returned; a sense of fellowship unfolded.  Community, as we knew it, changed, but this new community offered even more. 

For me, the Self Love Club became a moment to look forward to.  A moment where thoughts are exchanged without judgment, where we are pushed to look at things with deeper introspection, all while creating a new community of friends. 

In this uncertain world, SLC has helped me to find a moment of peace inside and out.  If you have not taken part, I urge you to try.

While the Corona Virus may have changed the way we currently live, I hope it has offered you a reminder of what is important, and as someone we know says, that you are worthy.

Maybe, like me, it has brought forth a new community of friends where kindness and joy exist, and comfort is found in the spaces where we overlap.   

Thank you Jen and Maurice!!!!

I NEED A HUG!

By Karen Balik- A longtime friend, client and founding SHS Self Love Club member

Human touch is a powerful thing.  I am a hugger and I’m not ashamed to admit it. To me, nothing can fill my soul the way a loving hug can.  It makes this confinement that much more difficult.  I can’t hug my friends on Zoom or kiss my kids on FaceTime! 

Yes, we are lucky to live in time when technology helps us stay connected to the people we love, conduct our business and even order groceries.  However, it is no replacement for the physical connection and the power of touch.  This is a lesson that we needed to learn as a society before the pandemic and it is even more critical now.  Humans are a tactile species and social media cannot replace social gatherings, no matter how hard we try.

Touch is the first of the sense to develop in infants and is perhaps the most emotionally central throughout life.  Touch induces oxytocin - also known as the “bonding hormone” that can lower stress, blood pressure and heart rate - while increasing a sense of trust and security.  Back in my days working in advertising, we even described our company’s client service as “high touch” (we marketers have some good ideas!). 

Last night I had a (socially distant) visit from 2 friends, friends who I have been on Zoom with almost every day of this confinement.  The pleasure in seeing them in person at my doorstep was greater than many multiple minutes of screen time, and that was even without a hug!

I believe that one of the great lessons we will learn as a society from this experience is that technology cannot and should not replace a face to face social interaction for any sustainable amount of time.  In time, we will be shaking hands again, Europeans will be kissing on both cheeks again and I will get all the hugs I could possibly need.  This is truly something to look forward to.

I Don't Know

Embrace That You Don’t Know

-By Maurice Johnson

Imagine you are on a trip in the woods.  Imagine knowing that you have time to explore.  How would that change the way in which you navigate the terrain? 

Perhaps you make discoveries along the way, check out the seemingly randomness of the wildlife, see plants and rock formations that you couldn’t see otherwise in the city or town where you reside, and come out of the forest and perhaps stumble upon a majestic view. 

Now, take this into our current situation  of a global pandemic.  The regular stores that you would mindlessly shop in for items we may not actually need are closed.  Many of the signs read, “Due to COVID-19 we are closed indefinitely.”  The stores that are open are places that serve our very basic needs like sustenance, hydration, hygiene and fuel- officially deemed “essential businesses”.  And everything deemed “non-essential” is on PAUSE.  No schools.  No live sporting events.  No concerts.  No gyms.  Just. No.

In a sense, you are on that trip in the woods.  You have plenty of time here.  How to you choose to explore this new place?

Do you argue with those around you?  Do you look to blame others in regard to how you got here?  Do you become, angry, pout, stomp, kick and scream, “it’s not fair!”  Do you accept your circumstances  and navigate with curiosity and wonder?  Do you embrace that there is much you don’t know?

Not knowing is a clean slate to learn in real time and experience lessons effective immediately.

You shape your future by the actions you take (or don’t take) right now.  You are the master artist of your life, and this moment in time is a significant leg of your journey.     

And, you don’t know.  No one does.  You don’t know what life is going to be like after this passes.  You don’t know if it will pass for sure.  You don’t know what the economy will be like, what jobs and shops will come back, how much money you will have, what new systems will be in place.  You have no idea at all.  You could speculate and come up with theories and all of that.  But that would be only to calm your ego and the desire to have certainty.  In this particular journey the challenge is to let go and be in every moment and be grateful for that very second that passed.  Being honored to have experienced the experience of being alive for that much longer.  The secret here is to know that all change is indeed by our own design and it occurs in each moment of our existence.

If you choose to hold on tightly to what you know to be true, you may not leave room for learning, and learning is what life is all about.  In the context of this situation if you hold on to life as what is “supposed” to be, then you end up not being able to navigate this new territory with a clear and curious mind.  This will lead to the temper tantrum mentioned earlier and then some.  The adventure asks us to adapt.  It asks and challenges us to be able to adjust and become people that challenges the narratives that we had of ourselves.  Parents become teachers of their children having to build out schedules for them to follow in addition to the constant job of being caretakers and cultivators.  The business person who over works now has to be at home with the very family he/she is working to provide for.  The extrovert is in an introverted setting.  The Introvert will have to somehow communicate with others and work with them to get their basic needs met and so on.  The common calamity of running around unfocused for some now is at a grinding halt where they have to sit with their thoughts.  Not knowing can be uncomfortable, yet it is not a bad thing.

“Empty your cup so that it may be filled; become devoid to gain totality.” – Bruce Lee

PAUSE... THEN ACT

By Jennifer Netrosio 

As a global community, many of us find ourselves in one big PAUSE.  With social activities, commerce, school, and work (for many) suspended indefinitely, we may now have time to do or see things that we perhaps did not before.  Although it may not come naturally, mindfulness practices may help to see the benefit in pausing.

Up to the point that a global pandemic forced us to pause, many people around the globe have been moving at mach speed- in business, in parenting, and in personal life.  Perhaps we didn’t realize the speed or directions in which we were moving, until now. And so for those fortunate enough to be in good health at this time, the pause may feel welcome.  Allowing for more time to sleep, more time to see your family, more time to read or create.  

At Superhuman Soul we have a saying: feel what you need to feel, and feel it fast.  What it means is pause, and pause often.

When you pause, observe.  And feel. Feel what you need to feel, and feel it fast.  Don’t linger in it or dwell in it. Acknowledge it, honor it, maybe even journal about it.  Allow what you feel in your time of pause to inform you, to teach you, to show you… something.  And then act. 

In yoga, in fitness, and in martial arts, there is a specific action component.  Yoga Sutra 1.1 (from the Yoga Sutras of Patanjali): And now the exposition of Yoga.  It can be interpreted to mean a goal cannot be achieved by words alone, there must also be action. Without consistent action, or practice, nothing can be achieved.  

This doesn’t mean to act blindly.  It doesn’t mean to act without being informed.  In fact, the opposite. Pausing helps us tune in to our true nature, our inner wisdom, and our true Self.  Pausing informs us on what action we should take (or not take). And then we must act. Act in a way that serves others.  Act in a way that is authentic to you. Nonetheless, you must act. 

Embrace the pause and try to integrate it into your life on a regular basis, but don’t linger in the pause.  Just like too much action brings us out of balance, so does too much pause. Embrace both. Balance can be found in embracing both. 

Elevation Through Truth

By Maurice Johnson

-What makes this time around any different? I stopped lying to myself and I took my mask off. –Anonymous

Your body will often let you know when something is amiss. You sneeze when dust particles get in your nose. You tear up when something gets in your eye in an effort to get it out. You vomit when you eat a substance that is not a part of the program of your body. It also does it on an emotional-spiritual level by crossing over into the physical realm providing you with a sensation of calmness or a feeling of calamity and chaos. Have you ever been in a scenario where someone said something to you that prompted something in your stomach to churn slightly? Or rather did you have the experience of your “heart dropping into your gut”? I’m willing to bet on it that you have felt this among other things before. The next question is what did you do with it? Did you pass it off as something you ate or just “butterflies”? Or did you investigate it further? Perhaps you have done both. Perhaps you kept feeling the sensations and became curious as to what it meant and why it would happen at certain times and not others. I could go on and on about what this is and give countless examples and spout reference after reference but that’s not the purpose of this conversation. Today I wish to share with you an idea based on this “feeling” we get at times and how to use it to find the freedom from the “masks” that we wear or have worn throughout our lives.

Here’s a few short stories.

Story 1:

I was driving with someone several years ago and the ride was relatively quiet. I was feeling happy that day and wanted to engage in conversation. I guess I was more excited at the prospect of romance which was probably the source of the happy feeling. Curious to know her thoughts I asked “Hey, so what are you thinking about? What’s on your mind?” She responded with something that triggered that “gut twitch” feeling. “I don’t like to share the contents of my mind” I instantly thought that to be extremely strange especially since we have been “seeing each other” for a bit of time. Within a split second I knew that the prospect of this being a healthy, long term relationship was a done deal. Deep within I knew but I didn’t want to buy into the fact provided to me. Over time, the relationship that ensued fizzled out and after the end of it a laundry list of lessons came pouring in and the amount of “red flags” that I ignored piled up. These lessons were presented for years after the relationship ended.

Story 2:

I came into some money due to an accident that I was involved in when I was 9 years old. I had decided that I wanted to get myself a car after getting my driver’s license. I was about 19 at the time and my sister had a boyfriend who was around quite often and he offered to help me out because “I didn’t know anything” about buying a car. After going around and searching for a place to get started we stumbled upon a place that had a 1987 firebird with these huge back tires and loud pipes. I’ve always been team muscle car probably due to my father being an owner of a monte carlo back in the day. I turned the engine on and instantly loved the sound. I knew that this was the one. I absolutely felt it. Yet, the guy who was helping me out talked me out of it. Let’s rephrase that. I ALLOWED him to talk me out of it. I had a moment to resist yet, I did not. We go to another place and then we find a 1987…. Volvo 240DL. The price range was the same as the firebird and the mileage wasn’t that high. All seemed well with it so I sealed the deal on it. Reluctantly, I sealed the deal on it. Something just didn’t sit right with this but I decided that I would make it work. Less than a week later I found that the tires on the car were dry-rotted so I had to get new tires along with a series of other issues that came over time. Before long major repair issues came along with it as I had to fix a head gasket and a radiator hose and pump. After all was said and done I put the same amount of money into the car that I paid for it and in the end I totaled it on a fire hydrant. And I just kept thinking about that firebird. It would be many years later when I got behind the wheel of a muscle car that I owned.

Story 3:

I met someone at work at a time of my life where I began to embark on a journey to self. It involved a lot of crazy experiences with the opposite sex and a bunch of challenges to my traditional way of doing things. We talked openly about things little by little and we became closer friends. I decided that I was going to give a relationship a shot because this particular girl apparently made my checklist. (She made it because I was not being absolutely authentic) I remember talking to my friend about an issue that came up between me and my new “girlfriend” or rather “life passenger”. My friend said to me, “No decision IS a decision”. I felt that gut check sensation right then and there and I was attempting to deny it but this time I could not. Some time went by and the little thing that I had going on was done. In hindsight I knew that it wasn’t going to work because I couldn’t fulfill a new rule that I came up with for my committed relationships going forward. “Be 100% transparent and honest. Because if the person truly accepts me for who I am and does not judge me based on the past then they are worthy of what I have to offer and I am worthy of what they have to offer.” After a brief “grieving” period I continued on with my newly acquired single life with a new twist. I put the honesty policy into practice and I set strong standards for myself. I found that my policy was working and I didn’t have the gut check sensation like I used to. In fact, I had a different sensation. Almost like a release of sorts when I was open and honest about things. When I was hit with a bout of indecisiveness I implemented just flipping a quarter. More often than not if I followed the choice that came up by the quarter I got the release feeling or nothing at all. However, when I went against it the gut check comes and I say that I should’ve listened to the quarter. By doing this, I began to become more in tuned with the sensations that my body gave me in conjunction with the choices I made.

Story 4: (Kind of the sequel to story 3)

I made a decision based on my therapist’s recommendation that I would go against a self implemented policy of not getting into relationships with coworkers. I’ve done that a few times and failed so I didn’t want to do it again. But, I gave it a shot. My friend who gave me the advice about the indecisive girl from the previous story was showing signs of interest. I’ve had thoughts myself but I wasn’t quite there yet and I was not going to get into another relationship until I felt like I was good to go, had a clear mind, and not have any side things going on. I knew that I had to address the sensations that were coming up concerning her and get rid of what was no longer serving me. At this time of my life I became privy to the inner workings of my emotions and the source of the stories that I told myself and I decided to rebel against the programming of old. My interest grew towards my friend and I knew that I didn’t want to do anything casual with her as I have been doing that prior. We had a conversation that put all the cards on the table and we were both extremely honest with each other. Though it was really difficult to be that open and honest about certain information it took the mask off policy to the highest level. Due to the level of honesty and the trust that came from this particular standard I have only known the sensation of release versus the sensation that I felt when I was lying to someone or to myself. My friend is set to be my wife at this time and we are exactly who we said we are with the only change to be expected is growth. We have difficult conversations at times but these are part of living with the mask off. It’s the life of honesty. There’s no presentation or any entry tactic to get something. It’s just pure living in each moment truthfully and without the gut check sensations. The start of our relationship was grounded in truth which set the tone for how we are moving forward even today.

When people are able to let go of the persona that they put out there for the world to see, they get to live more at ease because one is not living to meet another’s expectations. They are living to live and enjoy life as they are in total freedom. I truly believe that when a person drops the weight of “putting on” for others by taking off their masks they are making a great statement. This also allows for people to step up and make changes to themselves for themselves and not necessarily for anyone else. While it is really difficult to do this on a regular basis, it takes away that guilty feeling that your body is warning you about which is actually more harmful to you than you may even know. By facing the difficulty and listening to your bodily cues as they may differ from person to person, you are listening to the universal intelligence that is within you. And as you listen to the intelligence you grow stronger in your trinity  on a daily basis evolving into your highest self. The intelligence will not steer you wrong. It is our own ways that steer us in a wayward direction when we decide to do the “easy” thing and not pay attention to what is being told to us. The bible says God speaks to us in a soft, still voice. The sensation you feel when it is right is soft, and still. Be calm and listen with all that you are and you will find the elevation you are seeking through truth.