Problems

Everyone has problems. Everyone fails. Real genius is revealed with how you handle it. Use your problems, conflicts, complaints, failures... Use them to get better, whether it's at work or personally. If you step up and view your problems as opportunities for growth, all of a sudden your problems become a powerful tool in your pursuit of greatness. For every complaining customer, in every fight in a relationship, in every flaw in your "perfect plan" there is a chance to excel and never err the same way again. Embrace it.

Live Like Spongebob

I'm sharing in my own words a chapter out of Robin Sharma's book The Greatness Guide that discusses 4 life lessons we could all learn from Spongebob Squarepants.

#1 Be the eternal optimist
If you look for the best in any situation, you will find it. You cannot control the actions of anyone else. You can only control your own. Be the most optimistic person you know and you will empower yourself and those around you.

#2 Value people
Respect and appreciate the people around you, even those that are most difficult. Your true value is determined by the value you bring to others.

#3 Be an original
Be one of a kind. Don't give up your dreams by following the crowd.

#4 Laugh and have fun
There is no point in being "successful" and unhappy. The true measure of success in life is the pursuit and attainment of happiness. So celebrate living and take time to do the things that fulfill you.

Do What You Want

Tip of the Day:
"To make a change, I have to want to change."
Repeat that out loud to yourself.
Take a minute to let it sink in.
Nobody can talk you into it and nobody can force you to change. Deciding for yourself that you truly want something is the first and most powerful step towards realization.

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Thanksgiving Meal

Tip of the Day:
Did you know that according to the American Council on Exercise, the average person consumes about 3000 calories in one Thanksgiving meal alone and about 4500 calories throughout the day? Keep in mind that although one meal probably won't make or break your diet, you may be in trouble if you allow your Thanksgiving "meal" to span the time from 11AM to 6 PM. Go ahead and splurge for one meal, but just be conscious of it and you'll be able to get right back to your diet and fitness routine the next day without missing a step.


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Kids Play

Tip of the Day:
If you are concerned about your child's fitness level, understand that children don't respond well to structured exercise programs because they don't understand them. To kids, exercise for the sake of exercise is tedious and resembles homework. Exercise for children needs to be organic, a natural course of daily life. In other words, exercise shouldn't be the objective but rather the byproduct of living. Whether it's through play, sport, errands or family activities, the key is to provide the opportunities, or better yet, be the role model for an active lifestyle. And keep in mind, kids that spend more time playing outdoors are statistically healthier, happier, and more social.

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Substitute for Sour Cream

Tip of the Day:
If you just can't go without sour cream on your mexican food, try substituting it with plain non-fat Greek yogurt. Greek yogurt has a similar taste and creaminess as sour cream while being a much healthier option.

Here is the breakdown:

1 oz Serving	Sour Cream	Non-fat Greek Yogurt
Calories	60	17
Total Fat	5g	0g
Saturated Fat	3.5g	0g
Cholesterol	20mg	0mg
Carbohydrates	1g	1.2g
Protein	1g	3g

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I ♡ Resistance Training

Tip of the Day:
Resistance training (weight training, strength training) is great for the cardiovascular system. It should be an essential component along with aerobic exercise, diet modification, and stress management in preventing hypertension due to its benefit of lowering blood pressure. Cardiovascular strain is proportional to your percentage of maximal strength involved during an activity. So the stronger you are, the less stress you will put on your heart throughout the day.

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