This year has been been filled with challenges, opportunities, and so much more as I’m sure it has for you?

But beyond the ups and downs , it was an amazing year for me, personally and professionally.

I’ve had to become a bit of a “renaissance man” as you will see.

• I wrote, and then published, my new e-book The Gratitude Cleanse 
• I also re-started a mobile detailing business after 15 years off called Dr Detail
• I started taking online voice lessons from Eric Arcenauex with his patented A Approach  (he changed the way I sing and was  so affordable) &  singing again motivated me to  picked up my guitar again after 7 years of it catching dust.
• I built a Music by Ingo website for small events, private parties and more
• I became fitter than ever in my life after recently reading  “The 4 Hour Body” 
• I got hired to sing at for my first event on Labor Day by Tom the Owner of Super Slow in Carlsbad, Thank you Tom
• I became closer friends to Chef Lance Roll “The Organic Flavor Chef” who has an organic meal delivery and catering service here in N. SD County, and who recommended me to Tom!
• I helped a new friend bring his Eco Kindness  products (the first organic essential oil cleaners in the world) to the California market place

• I spoke at Mastery Business Plan in Las Vegas and recorded my first promo video. People were always asking “What do you do?”
• I learned that the “C” word is just an illusion When you think you control something, you’re wrong. So I wrote about it.
• In late November I created  an entirely new BRANDING  for 2012, what do you think?
• I opened a Ace of Energy recommends Online Store in partnership with Amazon
• I have connected with so many amazing people from the past & present via Facebook. Thank you Mark Z for your vision!
• We lost Molly the best companion and lover of all people ever. RIP 11/02/11,  you will never be forgotten, thank you for your love and friendship.

Once again, the holiday season is upon us, and we all know what that means: a few extra goodies on the dinner plate, a few extra pounds, and yes, maybe even a bit of added stress for some of us. With that said I thought I would get this out a little early. Thanksgiving is a time for giving thanks for the families we have, the jobs we have, the “things” we have and, most of all, for the plentiful supply of food we have. But, just because we have an abundant amount of food in our country, that certainly does not mean we have to eat it all in one sitting!

Of course, reuniting with friends and family that we may only see once or twice a year can be quite draining for many of us, regardless of whether or not we struggle with our weight. Anybody feel this way? I will be hanging around the  Las Vegas area this year to experience a little RR with some old friends from college,  so I will be on my toes and will take my own tips to heart as well.

However, for those of us who do struggle with our weight, the holidays can place an extra burden on us — as we attempt to enjoy the season while trying to prevent packing on a few extra pounds. My first survival tip is to KNOW that it is common to add a few pounds at this time of the year. Hence, we can CHOOSE to allow ourselves the typical few extra pounds and enjoy ourselves without the guilt. Or, we can CHOOSE to employ some survival tips in a conscious attempt to refrain from gaining.

No matter how you choose to handle the holidays, please read ahead.

1. PLAN ahead (there’s still plenty of time).
2. LEARN about food substitutions. (You may want to bring your own salad dressing, low fat/salt butters, etc.) If You don’t know what foods fit your DNA or work best for you,  Join me for my Online Holiday Nutritional Boot Camp For Only $25
3. NO PEOPLE PLEASING! Eat only what YOU desire. Do not eat as an obligation to others for “cooking your favorite dish.” You are the one who will have to live with the consequences, so make sure you make your own decisions. (Others may actually respect you more for standing up for yourself.)
4. PRACTICE ASSERTIVENESS SKILLS so you will feel free to turn down certain foods or extra helpings without feeling guilty.
5. CHOOSE to eat healthy ahead of time.

6. NO SKIPPING meals prior to the holiday feast. This will only result in a binge at meal time and a spiral of guilt and hopelessness.
7. EAT SMALLER PORTIONS! Allow yourself to taste what you want in smaller portions so as to not feel deprived. Once you start to feel deprived, you may be setting yourself up for a binge.
8. VISUALIZE yourself eating healthy prior to attending the holiday meal. As Walt Disney once said, “If you can dream it, you can do it.”
9. BE CONSCIOUS of what you are doing and eating.
10. NO PICKING before or after the meal. Eat only at the dinner table.
11. CHEW slowly and enjoy the flavor and texture of the food. Put your fork down between each bite.
12. EXERCISE more often or a bit longer and harder for a week prior to the holiday meal to compensate for the additional calories you may consume.
13. NO GUILT! Make a conscious effort to CHOOSE what you are eating without the guilt attached.
14. STOP eating when you are physically full. Start learning to recognize the difference between physical and emotional hunger now. Wnat to know even more about this issue? Join me in my  First Ever Online Holiday Nutritional BootCamp it will  change your life forever!
15. MANAGE your emotions. Have a plan as to what you will do in the event strong emotions arise when faced with certain situations or family members.
16. REDUCE STRESS! Practice relaxation activities (deep Qigong breathing and Energy building exercises, meditation and prayer, yoga, neck rolling, stretching, take a walk, etc.) prior to going to your reunion.
17. TAKE TIME OUTS when you feel things are getting out of control for you emotionally. I have learned this the hard way. So I strongly recommend this.
18. TAKE CONTROL of your thoughts, feelings and actions before, during and after the holidays.
19. KNOW that putting on a couple of pounds will NOT cause you to go back to square one. You have already learned what’s healthy. No one can take that away from you.
20. RESUME your lifestyle of balance and wellness just after the holiday has passed. Or why not do something different for a change? Enroll in my Online Holiday Nutritional BootCamp!

Working through these tips will assist in preventing the stress, emotional turmoil and weight gain that many of us endure at this time of the year.  Happy Holidays!

”Providing Smart Lifestyle and Nutritional Solutions That Work” www.wellness-csi.com  877 503 5335

When you think you control something, you’re wrong.

It’s amazing how often we think we’re in control of something when really we aren’t. Control is an illusion. We constantly make plans that never actually turn out the way we envisioned. ‘If you want to make God laugh, make a plan,’ an old saying goes. We have been trained to set goals, and then work on the actions that lead to those goals … and yet how often do those goals fail? How often are we trying to control a future that we cannot predict? Did you know five years ago that the world would turn out as it has — that Obama would be president, that the stock markets would have crashed, that we’d be deep into a recession, that earthquakes and tsunamis would hit, that you’d be doing exactly what you’re doing today? Of course not.

We don’t know the future, much less control it. We like to think we do, but that never turns out to be true. And yet we continue to believe in the illusion of control. We face a chaotic and complex world, and seek to control it however we can. Our attempts to control the world can be seen through:

• Trying to control how our children turn out, as if we can shape them like blocks of clay, as if humans aren’t more complex than we can possibly understand.
• Tracking every little thing, from spending to exercise to what we eat to what tasks we do to how many visitors are on our site to how many steps we’ve taken today and how many miles we’ve run. As if our selective tracking can possibly include the many, complex factors that influence outcomes.
• Trying to control employees — again, complex human beings with many motivations and whims and habits that we don’t understand.
• Obsessively planning projects, trips, days, parties, as if the outcomes of events are things we can control with our powers of manipulation of the world.

If we can let go of this illusion,  Lord knows I have…what are we left with? How can we live among this chaos? Consider the fish. A fish swims in a chaotic sea that it cannot possibly control — much as we all do. The fish, unlike us, is under no illusion that it controls the sea, or other fish in the sea. The fish doesn’t even try to control where it ends up — it just swims, either going with the flow or dealing with the flow as it comes. It eats, and hides, and mates, but does not try to control a thing. We are no better than that fish, yet our thinking creates the need for an illusion. Let go of that thinking. Learn to be the fish.  Hey I am a Pisces…. When we are in the midst of chaos, let go of the need to control it. Be awash in it, experience it in that moment, try not to control the outcome but deal with the flow as it comes. How do you live your life like this? It’s a completely different way of living, onceYOU let go of the illusion:

• You stop setting goals, and instead do what excites you.
• You’ll stop planning, and just do.
• You’ll  stop looking at the future, and live in the present moment.
• You’ll  stop trying to control others, and focus instead on being kind to them.
• You’ll  learn that trusting your values is more important to taking action than desiring and striving for certain outcomes.
• You will take each step lightly, with balance, in the moment, guided by those values and what your passionate about … rather than trying to plan the next 1,000 steps and where you’ll end up.
• You’ll learn to accept the world as it is, rather than being annoyed with it, stressed by it, mad at it, despaired by it, or trying to change it into what we want it to be.
• You are never disappointed with how things turn out, because you never expected anything — you’ll just accept what comes.

This might seem like a passive way of living to some, and it’s against our aggressive, productive, goal-oriented cultural nature. If you can’t accept this way of living, that’s OK — many people live their lives with the illusion of control, (I know I have) and not realizing what it is that makes them unhappy or frustrated isn’t the worst thing ever. But if you can learn to live this way … it’s the most freeing thing in the world.

Yesterday I read a mans last post. It was truly his last post. He passed away on May 3,     2011.  What I got from his message can be summed up in a few sentences. Life has         unexpected twists and turns. Enjoy your life and be open to possibilities. Be there   for the people you love the most.

This brief blog  is by no means a philosophical discussion about life and death. It’s not intended to bring up any morbid thoughts. It’s a gentle reminder about life now in this  moment.

After reading Derek’s post, I asked myself: What would I do differently if this were my  last day on earth?

Of coarse part of the beauty of our journey is we don’t know for certain when this day  will be. And because of this any day could be our last day.

How does this make a difference in how we live now?

Forgive me if what I say may sound too cliché, but it’s my truth as it stands today—now  in this moment.

If this were my last day I would:

Get up and make myself a fresh cup of “Fasting Tea” by Yogi brands. I’d sit in my favorite chair outside in the back yard facing the morning sky, and drink very slowly, being very grateful for my life to date, savoring each sip—it’s my last taste of Tea.

Then I’d go for a walk in the rain on the beach here in Encinitas. I’d walk, breathe and smile taking in fresh moist air and being grateful that I can experience this on my last day. Then I would face the ocean, root myself in the sand and do a 20 minute session of Qi-Gong that I learned from Jeff Primack my favorite teacher. This would be my “alone”  time with God and I would love every minute of it

I’d visit my mother and uncle in Glendale, Ca. and have my favorite meal with them at the Smoke House in Burbank.  We’ll eat and talk but this time I’d listen more—without judgment.  Before leaving I’d give them both  the biggest hug ever and tell them no matter what our differences were, I loved them deeply and am grateful for their love and care for me through out the years.

I’d talk to my aunt who lives back east, cousins and their kids. I’d apologize for not visiting or writing very much over the years and tell them how much I love them and how much I miss them.

Then I’d spend the rest of my time with my partner/best friend at home. I’d just be—at peace, in love, contented that I was where I want to be and that everything I was supposed to do is done. I’d pick up the guitar and sing a few of my favorite worship and secular songs. Music has a way of washing from the soul the dust of everyday life…(currently I am still single) so I might just invite a few of my favorite friends, Molly and Chloe the best labs ever, and family  over to just “be” to the last breath.

What if when we get up every day we think the same thought: what would I do if this were my last day?

There are of course things that we have to do. We have to pay our bills, show up for work and put food on the table. But what if we did all those things as if it was our last day?

What a privilege would it be to provide for our families or those who depend on us! How much we’ll miss our co-workers in spite them being a pain in the backside sometimes. And how blessed we are to be able to have a meal with our loved ones. Your life is a sequence of short moments. Awaken, love and be all you can be now in this moment—no regrets or disappointments.

This is a short message from my heart and soul to yours. I hope every day and every minute of your life will be fully experienced, enjoyed and savored.

Now you see why I coach people as a Nutritional Lifestyle Expert

With a Coach, You Will:
Take More, Better, and Smarter Actions Because You Set the Goals You Really Want  Ultimately, humans do what they really want to do anyway. Finding out exactly what you really want for yourself, life, and your business is our first task together. I help you to distinguish between what you “coulda,” “shoulda,” “oughta,” and have-to want from what you, in your heart of hearts, really want for yourself. Once you create the ideal goal, you’re much more likely to naturally and consistently take actions to reach it.

Here are few samples of questions I ask,  How would you  answer them?

There are literally dozens & dozens of ?’s, so  here are just a few of the top ones

•  What do you have some of that you’d like a lot more of?
• What is it about coaching that sounds most interesting?
• How would you benefit from partnering with a coach?
• What financial opportunity are you missing out on because you are too busy dealing with problems?
• What outcome would make coaching worthwhile?  
• How do you define success for yourself at this stage of your life?
• What are the three biggest challenges you are facing right now in your business, lifestyle or health?
• List what you are tolerating physically or at home at this stage in your life, 
• If you wanted to make your job more impactful, what are two or three things you would do differently?
• “What is the opportunity that will pass you by if you don’t act on it?”
• What do you really want in your personal life that you’ve never told anyone? 
• Why wait for that? Why not start working on that right now? 
• What gift or skill do you want to use more often?
  

I am offering you two sessions for FREE, if you email  me your answers to any of these questions just so you can “TEST DRIVE” Life Coaching.  Email your answers to me at IngoLoge@gmail.com and I will set up a mutually good time for me to share my honest and constructive views

you will then…

Make Better Decisions for Yourself, Your Health and Your Business Because Your Focus Is Clear

Every single client of mine is smart, smart, and smart. Yet they still use me. Why? Because they know the value of sharing ideas with someone who understands them and is subjective enough to want a lot for them, yet objective enough not to be biased or self-serving. Just talking about your options with someone who can listen is often enough to have it all become very clear. You’ll always get my honest, constructive views and…
Have a Lot More Sustainable Energy—No More Chugging Along

When you’re happy, productive, and free from tolerations and problems, you’re going to feel better!

Ps… Here are the TOP THINGS that most people want or need

Feel Better Physically and Emotionally

• Get your home, office, and car in perfect order
• Recognize and eliminate any high hidden “life costs”
• Establish a reserve of time, energy, money, and love
• Redesign and find out your food fingerprint and evaluate and change lifestyle habits
• Get personal needs met

www.thewellnesscsi.com, 877.503.5335

Habits are at first cobwebs, then cables.’ ~ Spanish Proverb

it’s in the title, after all — and after all these years, and after all the questions that people have asked about forming habits, there’s one thing that seems more important than anything else.

It’s simply this: enjoy the habit.

That might seem obvious to some of you, but you’d be surprised how many people try to force themselves to do things they don’t enjoy. They try to instill “discipline” because they think it’ll make them a better person or give them a better life, but what kind of life is it if you force yourself to do things you hate all the time?

And here’s the thing: if you try to make a habit of something you don’t like doing, you’re almost sure to fail. I know, because I’ve tried it many times. If I find myself saying, “I hate this, but I can do it!” then it’s an uphill battle, and one I almost always lose. Because after a week or two of doing this, you’ll lose enthusiasm. You’ll run out of the incredible energy required to form a new habit, and then miss the habit one day, and another day, and soon it’s over.

But look at the opposite scenario — you do something you love doing. Well, how hard is it to motivate yourself to do this? You look forward to it. You are excited about it. When you actually do the habit, you’re happy, and your overall experience is positive. That’s a habit that is much more likely to stick.

I’ve done dozens of experiments in creating habits in my own life, and I’ve helped hundreds if not thousands of others form habits, and it’s a common theme — when the person doesn’t enjoy the new habit, it fails, and when they do, it has a high degree of success.

Sure, there are other factors — how consistent you are, whether you have a trigger that’s already anchored into your regular routine, whether you have social accountability, etc. But the most important factor, by far, is loving the habit.

The things we don’t like

I’ll acknowledge there are times we have to do things we don’t like. That’s a necessary part of life. But why choose such a thing to become a daily habit? If that’s what you’re doing, you should take a long hard look at whether it’s really necessary, and if so, whether you can possibly make changes to your life so that you don’t need to do this activity on such a regular basis. I’ve done this many times, and though the change in my life is sometimes time-consuming, the result is always worth it.

But what about kicking bad habits? Isn’t that hard and unenjoyable? Sure, of course. I kicked the watching late night TV habit, and it was difficult. Agonizing. Fortunately, I figured out that I had to put enjoyable habits in place of the sleep busting time-wasting habit of late night, mindless TV and I actually looked forward to them and got to bed earlier — things like meditation, a long slow meditation walk,  reading an up lifting book to relieve stress, eating healthy foods, that digested well and didn’t keep me awake, writing a blog, stuff like that. I love those activities, and it made the whole process much easier.

How to love the habit

This how-to section will seem too obvious to some, but it seems necessary to me. How do you go about enjoying the habit? Two ways:

1. Choose a habit you already love. This is the easy way. If you love reading, or drinking tea, or journaling, or taking walks in the park, choose something like that. Want to get active? Choose a sport you love playing, or an outdoor activity that gives you joy. Want to be more productive? Choose a work activity you love doing as your first task each day.

Or:

2. Focus on the enjoyable aspects. If you don’t already love the habit, learn to love it. Not by reprogramming your mind to love something you hate, but by finding things about the habit you do enjoy. For example, when I started running, it was hard. I was a recent my stamina was crap, and my legs were weak, and I’d get tired fast. But there were things I enjoyed too — getting outside, the fresh air, moving and feeling my heart beating, the beauty of nature, the good feeling after I was done. So I focused on these things, and it worked. And then eventually the running got easier and I loved everything about the activity. This kind of thing can be done with almost anything — look hard for the good aspects, the things you enjoy. If you can’t find anything, you’ve chosen the wrong habit.

In the end, discipline doesn’t work. You can’t use discipline to form a habit you hate, because what exactly do you do when you don’t feel motivated to do the habit? You find something about it to get you going, and that’s thinking about something enjoyable — the enjoyable end result, for example, or an enjoyable reward, or how good you’ll feel telling others you did it. There are many ways to motivate yourself with something enjoyable, but no ways to use the nebulous concept of “discipline” to do something you hate.

Love the habit, and it will stick around longer.

Need so extra coaching on habit change? I have a great offer for you

just give me a call at 877.503.5335. and see what $39 can do to change your habits!

—

If you’re like me, you’re always looking for ways to give inexpensive but meaningful gifts. Yes, I’m a inexpensive-skate, but I’m a happy one.

I’ve always been into improving my life, and if I can help the loved ones in my life do the same, without spending a lot, I’m very happy.

So lets take a look!

1. Services. This is actually free, unless you consider your time worth something (what are you, vain?). Anything that you can do to help someone out, give them some free time, make their life better, reduce their stress: cleaning, chores, errands, yard work, fixing things, cooking, anything you’re good at. One of the best gifts ever, in my opinion.

2. Ebooks. There are some good ones out there, some for under $10 … my own The Gratitude Cleanse is a good example of course.

3. Baked goods. Ingredients don’t cost that much, and if you make a few batches and give them to a bunch of people, the costs will definitely be under $10 per person (even if you get a few cookie tins or something). Try cookies (perhaps anarchist oatmeal cookies), cranberry loaf, banana bread, pie.

4. Moleskine notebook. I don’t know anyone who owns one of these who doesn’t love them. I love mine. They’re so beautiful, tactilely wonderful to write in, and useful. There are many choices (I recommend one of the pocket notebooks so you can carry them around everywhere).

5. Self-improvement books. I love to read books of all kinds, but self-improvement books seem to be a great choice this time of year. The Metabolic Typing Diet by Bill Wolcott,  Getting Things Done by David Allen, The 7 Habits of Highly Effective People, Simplify Your Life. A couple of these might be slightly over $10, sorry.

6. Pedometer. Encourage the loved ones in your life to get healthy this coming year. A pedometer is one great way to do that … most are over $10, but here’s a good one that comes in well under the limit.

7. Homemade salsa. Make your own salsa, can it, wrap the jar in some photos printed from your computer

Ingo’s Killer Kickin’ Organic Salsa

1 29 ounce can diced tomatoes (all ingredients need to be organic)
1 8 ounce can tomato sauce
4-6 cloves garlic or to your taste chopped fine
1 handful or more of crushed red chili also to your hot taste
¾ large chopped onion
Sea Salt
1 tablespoon of olive oil

Stir this good and add a little water if too thick. Tomatoes have lots salt so check before adding , then add to your taste. If you like oregano or cilantro that can be added, I don’t care for it. Make ahead of time as it s flavor will be much better in 2-3 days. Good on eggs and corn chips.

8. Healthy cookbook. Great way to get someone to eat healthy while trying out some new delicious foods. Unfortunately most good cookbooks are over $10 (my favorite: Vegan with a Vengeance : Over 150 Delicious, Cheap, Animal-Free Recipes That Rock) but if you try a used bookstore, you should be good to go.

9. Mixed CD. How will this improve someone’s life? It can be a relaxing CD, or one that picks them up in the car … music is always a great gift!

10. Movie night gift basket. Purchase items in bulk and divide them into multiple baskets. Items for a movie night: popcorn, rental gift certificate ($5), pop, a blanket.

11. Scrapbook. Make it yourself … great memories that will last a lifetime. Be creative and have some fun! This is a priceless gift.

12. Massage. Do it yourself … free, wonderful, relaxing, and … well, wonderful. (Don’t forget the good aroma therapy oil, it makes all the difference!)

13. Babysitting. Another service, parents need a night on the town sometimes too!

14. Yoga mat. Great way to start the new year … with the peace and fitness of yoga. Get them started with a mat (it’s possible to find them under $10 …here’s one for just over $10). If you have extra money, get a yoga DVD.

15. 10 Reasons I Love You. Framed. One of the most special gifts you can give, I think. Of course, I’m very sentimental, so if this is not macho enough, go for something like Nos. 23 and 24 below.

16. Homemade cloth grocery bags. You can buy them for under $10, but if you’re handy with the sewing machine, recycle some old sturdy material andmake it yourself.

17. Moneyband. I’ve been using this minimalist wallet myself and love it — just a rubber band, really, but sized perfectly to hold your cards and cash. That’s all I carry around. Check it out here.

18. Tao Te Ching. Several readers suggested this classic of Eastern philosophy, and I recommend it myself. There are many versions … here’s one for under $10. You might also try Zen and the Art of Motorcycle Maintenance

19. Build an emergency kit. Buy a container bag, put in it whatever other small items you’d normally forget to pack for a trip. Tie with ribbon. Print out some instructions to expand the emergency kit.

20. A care package. Keep it simple: a favorite magazine + a mug + real chocolate (or someone’s favorite tea). That’s a great little way for a friend to spend an evening at home.

21. Spend time with them. Absolutely free. You can’t beat this gift. Shower first.

22. Homemade cookbook. Find your favorite recipes on the Internet (or ones you made up yourself), format them up real nice, print them out. Bind them in a nice cover. Voila, instant customized cookbook.

23. Towels. As we all know, towels are the most massively useful thing you can have. Discount stores like Target and TJ Maxx have cool towels that cost less than $5.

24. No stress tire pressure caps. Are you bad at checking your tire pressure? Get Accu-pressure safety caps, a set of tire caps that turn red when your pressure is low.

25. Jar of Gratitude. A beautiful idea,

A few years ago I made a jar of thank you’s for my family, and that could easily be adapted to a Christmas gift.

I just typed all the things they’d done over the years that I was grateful for in point form on the computer, then printed the sheet out on coloured vellum.

From there I cut them into individual stripes and gently curled then before putting them into a glass jar that I’d decorated with ribbon.

I think you could just as easily do a Christmas memories jar, recalling all the silly/strange/memorable times from Christmases past.

okay that is about it, and…

Don’t forget my to visit my website and give the gift of health and  an amazing coach (me) to one of your loved ones or perhaps even yourself?

I have a some amazing specials right now!

As we move through our daily routines we are often faced with obstacles and challenges which can lead to some degree of stress and anxiety. So to become more relaxed and free of tensions it is important to break away from your ordinary routine and find ways to de-stress. This process can be very simple or more in depth, but why not try something new and different? Here are 8, not your everyday ordinary, ways to de-stress and release tensions.

1. Massage your ears. The ear massage is a fantastic way to release endorphins in your brain and make you feel good. The beauty is that it only takes a few minutes. Start by gently rubbing your earlobes with your thumb and index finger. Then squeeze the outer edges of your ears all the way to the top. These parts of your ears have tiny reflex points that can relax specific areas of your body. Finish by using your index fingers and middle fingers to massage behind the ears on the bony part of your skull.

2. Finger paint. If you thought that getting messy and painting with your fingers was strictly for kids, think again. Finger painting allows you to have fun, be artistic and play in a child like way. It gives you permission to express your creativity and spontaneity without expectations. So why not be the creator of some new abstract art pieces. Visit a nearby children’s store and pick up a set of finger paints – ages 10 and up.

3. Strip down your living room. Take note and see how much stuff you have laying around your house, especially your living room – the place where you often wind down and relax. Then, declutter and learn the powerful art of simplifying. Get rid of anything and everything you don’t use or need. Give away or donate decorations and household items. An open and clean space creates a place of peace and tranquility. It’s also easier to relax when you are not surrounded by stuff such as laundry, work, electronics and even reading materials because your subconscious mind doesn’t feel like you have things to do.

4. Try laughing yoga. We all know that the power of laughter has a wonderful effect on our mood and is one of the best feel good things we can do. However, the opportunity to laugh like this doesn’t always come easily and often. A fun and crazy way to make yourself laugh uncontrollably is to find (google) a class, club or yoga studio in your area that offers laughing yoga. You may have to step out of your comfort zone but you will be in for a wonderful and hilarious surprise.

5. Procrastinate. Make a list of things to do and then don’t do it. Call it your procrastination list. Then make the decision to engage in something you really feel like doing. If and when you become inspired to do something on your procrastination list then go for it. Maybe you really don’t have to do those things on your procrastination list or perhaps someone else may want to do those things for you. I believe that if you’re not accepting, enjoying or enthusiastic about what you’re doing then you shouldn’t do it. By procrastinating you often let go of resistance and become more relaxed.

6. Be brutally honest. Have you ever felt frustrated with yourself because you wanted to say something to someone but didn’t in fear of what might happen, what that person might think or how you might make them feel. Instead of bottling things up inside you, which causes stress and tensions, why not let it go through the power of honest speech. Express your emotions and tell people how you really feel without being rude or obnoxious. Be loud and bold. Notice how relieved you feel.

7. Dance in the rain. How often do you see people getting upset and running for cover when it starts to pour? Next time it rains, have a little fun, get wet and do a little dance. Engage all your senses and enjoy the moment. Even sing if you want to. You will be surprised how refreshing and rejuvenating it is. For those of you who live in colder climates, try dancing in the snow or making snow angels.

8. Enjoy a staycation. Instead of travelling somewhere on a holiday, stay at home and enjoy a local vacation. To make it an adventure, get a map of some nearby hiking trails and plan some day hikes. If you’re in a colder climate (I use to live in South Lake Tahoe) consider cross-country skiing or snow-shoeing. Try a new activity such as outdoor photography. Visit some local cafes that sounds interesting and that you’ve never been to before. If you need a break from your kids, recruit a friend or relative to baby-sit. Have fun and get to know your area.

As we get caught up in the moment of being busy sometimes we just need to step back, let go of what we are doing and pursue new little passions that dissolve tension and creates stress free, happy experiences. I sincerely hope you give one or some of these a try, and remember to have fun, be in the present moment and watch your anxieties melt away.

Watch the video now…

I know this blog has been fun and educational, but I wanted you to learn or at least become more aware of your stress-ors, your declining hormones and your stress responses.  If you want to slow the aging process or get your metabolism, or sex life  back on track I  placed a free quiz and some great  information  for you here at this link so take 5 minutes of YOU TIME, read and take the quiz and don’t worry  I wont see your answers, but you will,  and that’s all that matters here.

If  by chance you have any of the symptoms mentioned in the quiz, then you may want to consider doing the easy home self test I suggest there on the link.  I can FedEx it to all 50 states and we will have an answer in 10 days or less.   I will spend an hour with you via the phone or Skype as soon as we get your lab results. During our hour together, I’ll tell you exactly what your lab data reveals and means, and how to implement the changes needed  in both your diet and lifestyle choices.

I really do think you need to check this out!  It just be the missing link and answer you have been looking for. Why not let science  give you the REAL answers to why you can’t lost weight, experience joy, have no sex drive, wake up tired but wired, crave salt, and the list goes on… Go to this link now, or if it’s not you, then perhaps a friend or other family remember may need the info  provided at this part of my website…

Let me start with the conclusion first: if you think you don’t have discipline, you don’t need it. What you need is to commit to your goal or  habit and fully motivate yourself. 

I think that most of us believe that discipline is something you either have or don’t have — some believe you are born with it, and some, like myself, believe it is something you can develop as a habit. But what exactly is it we’re talking about when we say the word “discipline”?

If I wake up early every morning to run, do I have discipline? Most people would say that I do. But, as someone who regularly wakes up early, and who runs frequently (not every day), I can testify that I for one do not have discipline. I am anything but disciplined, and never have been.

So how do I explain my ability to wake up early, and to run on a regular basis? Simple: I have adequate and varied motivation. I get up every morning, not out of discipline, but because I really want to — and have tricked myself into doing it. I get out the door and go for a run not because I’m super disciplined, but because I really want to.

Let’s take the example of someone in the military — the typical example of someone with discipline. Let’s say Sgt. Lamar is a tough Army man. He wakes up very early every day, goes through a strict morning routine, runs and does his pushups and situps, eats a moderate diet and keeps his clothes and living area spotless. He’s the epitome of discipline.

But I say he has motivation instead. 

• Sgt. Lamar has signed up for the Army and all that that entails. He is a full-time military man, and everyone he knows is aware of this. He has fully committed himself to living a life of discipline, meaning he’s fully committed to all the habits of the Army: waking early, exercise, cleanliness, orderliness, etc. 
• He’s in the middle of a mutually supportive competition. There is competition among his fellow officers about who has more discipline (wakes earlier, runs more, etc.)
• Sgt. Lamar has powerful reasons  to keep those habits going — to keep up his reputation in the Army, to promote his advancement in the organization, to set an example for those under him.
• There are many more, but let me quickly point out others: there’s a system of accountability, public pressure, others above him who he must report to, rewards for sticking to the habits, the pleasure of accomplishing his goals and habits, workout buddies, visualization of his goals (even if he doesn’t realize it, Sgt. Lamar has a picture of what an Army man should be, and keeps that in his head each day). And then there’s positive thinking  Sgt. Lamar doesn’t allow himself to think negatively, or to tell himself he can’t do it. He has no choice. If he does start thinking negative thoughts, he will soon be former Sgt. Lamar.

If you removed all of these motivations — the public pressure, the rewards, the positive thinking, the powerful reasons, the accountability, the full commitment, the mutually supportive competition — I believe that Sgt. Lamar would have no discipline.

Now, some people will think, “But Sgt. Lamar was disciplined even after he was in the Army. He’s still the most disciplined person I know, as a former military man.” That may be true (it’s not true in every case), but I would argue that he has maintained his habits from many of the same motivations — he is still committed, to everyone he knows, to being a disciplined former military man, and he has this public reputation to maintain. He probably also still finds pleasure in being an early riser, in exercising and staying fit, in looking clean and being orderly. I also argue that those who do not have those same motivations are those who are former military men who aren’t disciplined — and we all know just as many of this type as the former.

So how can you be “disciplined” about your habits? Get the right motivation  Here are a few tips from my new book the Gratitude Clenase:

1. Pick one habit, and fully commit to it. Don’t try to be “disciplined” for a whole lot of things at once. I’ve tried this (many times) and it always fails. I’m re-evaluating my goals for this year for that reason alone. Try one habit at a time, and really focus on it.
2. Come up with a plan for that habit.  Write down your goal, and set a measurable and achievable goal, with a deadline. Write down mini-goals along the way, with rewards for each. Write down a plan for monitoring your urges to quit the habit, and for how you will overcome those urges (write it down beforehand!).
3. Maintain your focus on that habit for as long as possible. Try not to get distracted from it by other things. Post up pictures, motivational quotes, your plan, a list of rewards, your list of reasons, etc. Send yourself email reminders. Get others to remind you of your focus. Blog about it. Whatever it takes.  Facebook it for all to see and follow. Whatever it takes!
4. Set up your environment so that you maintain your motivation for your habit over time. Look at the example of Sgt. Lamar above. His life is set up so that he can’t fail. Set you life up like that too, with motivation all around you, in many forms. Set it up so that that motivation continues for as long as possible, not just for a couple weeks or a month. Maintain that environment of motivation.
5. Celebrate your success!!! Woo hoo!!!!

Currently I am offering  some amazing specials for my services, yes AMAZING.  and if you act right now you could get your body and you life back, and have me be your Sgt. Lamar for PENNIES on the dollar. www.TheWellnessCSI.com I have a very special program I do once a year, and am considering it on a permanent basis…It is my PAY…. well you will have to go to the link to see the rest

Make sure to leave a comment, let me know you stopped by okay, have a great day!

Don’t give up on your dreams.

“The man who moves a mountain begins by carrying away small stones.” ~Confucius

How can a mountain better prepare us for life? At over 14,000 feet, there’s more to learn than I would have thought.

A few years ago I sat on top of Mt. Whitney, a 1400 + foot mountain off of the 395 just outside of Lone Pine, California. ( it is actually the highest mountain in the continental U.S.)  It was my first real summit and I was proud. Getting there took me through two days of snow, ice and below-freezing camping conditions, using crampons, an ice axe, and more layers than I thought I owned.

As I climbed, and especially on my way down, I began to realize the lessons required to reach the top and make it back down safely. As it turns out, the most important rules are just as relevant in the snow as they are in conquering our everyday challenges.

When was the last time you reached a mountain summit, whether outdoors or in life?

We face our own mountains everyday. Some small. Some big. There’s always a summit we want to reach. Maybe it’s running those few miles before work, making that intimidating sales call, or running your business. Goals, no matter the size, require a strategy for success.

A cold tall mountain reinforced an approach that can convert life’s everyday challenges into gratifying accomplishments.

A Guide to Reaching Life’s Summits:

Pack light. I wish I took this more seriously. Every unnecessary piece of gear complicates things and detracts from the experience. Aside from the bare necessities, things do not make life better. They often cause more stress and keep you from what’s most important. The lighter your pack the better. Life is too short to be burdened with excessive possessions, emotional baggage or regrets. Positive thoughts, relationships and experiences weigh nothing at all. Pile them on and leave the rest behind. They’ll lift you to the top.

Take one step at a time. Any major accomplishment can be broken down into a series of single steps. My pattern for the mountain was 15 steps up, 15 breaths of rest. I did that for 7 hours. If I would have only focused on the very top, frustration would have overcome me. If your summit is too intimidating, break it into smaller steps. Focus on those one by one. Eventually one step will be the one that puts you on top.

Don’t go at it alone. When climbing, a partner is a must. For safety, support, camaraderie, motivation and simply to share the journey. You’d be silly (and putting yourself in great danger) to go up alone. Life is meant to be experienced with others. It makes the valleys shallower and the peaks higher. Relationships magnify experiences and help you do things that prove impossible alone. Don’t leave home without your support team.

Listen to the experts. Halfway up, a passing guide told us if we couldn’t get to the top by 12:30 at the latest, then to turn back. Chances of late day thunderstorms were too great. As amateurs we would have had no idea. While we all ought to experience our own paths, it’s foolish not to learn from and observe the guidance of experts. Choose your life models wisely and keep them close by on your journey.

Slow down. As Yvon Chouinard of Patagonia says, “It’s about how you got there. Not what you’ve accomplished.” Despite what colleagues and competitors may tell you, there is no rush. Rushing on the mountain risks slipping, not acclimating to thinning air, exhaustion and possibly death. In life the biggest risk is that you miss the wonders of everyday experiences in your pursuit to the top. The top is secondary to the process.

Look back and take in the view. There’s never any guarantee that you’ll get to the top, but you always have the ability to stop, take in a deep breath, smile and enjoy the view-whether it’s miles of wilderness or two feet of fog. It’s all wonderful. Every moment of life is a new view to appreciate.

Save some energy for the trip down. We thought the summit was “just over that peak” half a dozen times before it actually was. Conserve energy. Things will inevitably take longer than expected. Don’t be discouraged. Budget your capital, energy and drive appropriately. Rarely is anything in life an all out sprint. Treat it like a marathon. You may need your reserves when you least expect it.

Getting to the top is optional. Getting down is mandatory. These are Ed Viesturs’ famous words; the first U.S. man to summit all 14 peaks above 8,000 meters with no bottled oxygen. The summit will be there tomorrow and likely so will yours. If more planning, a stronger team or more support is required, then save the summit for a time when the payout is safer and more probable. If you are outmatched, know when to turn back, only to return stronger and more savvy tomorrow. Stay objective and don’t let short-term excitement get in the way of long-term fulfillment.

Failure is a part of the process. If we would have started our climb the week before, conditions would have been too grave to make it. Be ok with not reaching the summit every time. Falling short is inevitable. You will never learn more than from your failures…at anything. Embrace them.

A daunting summit is nothing more than a challenge. A challenge is simply an opportunity in disguise. You won’t summit every one you come across, but you will become a better person with each attempt.

There will always be another mountain. You are not meant to conquer them all. Past summits are simply preparing you for the next. With the right strategy, you’ll put the top within reach. When your summit arrives, you will be ready.

and if you need a guide might I suggest some coaching and guidance from a seasoned climber like myself?

Also, perhaps a good detox and cleanse is just what you need, fuse it with a practice of gratitude and “whalah” you get your body and life back… fast!  Check out my new book at www.TheGratitudeCleanse.com you can get the first 3 chapters for free and a you will receive my I want my body back cleanse as a free gift…. hey that’s a little bait for ya to visit the site! Thank you

“It is not the mountains we conquer but ourselves.” ~Sir Edmund Hillary

Ever wonder what’s really in your fast food meal? Here’s the ingredients list for a Happy Meal that contains nuggets, fries and a Hi-C beverage:

White boneless chicken, water, food starch-modified, salt, chicken flavor (autolyzed yeast extract, salt, wheat starch, natural flavoring (botanical source), safflower oil, dextrose, citric acid, rosemary), sodium phosphates, seasoning (canola oil, mono- and diglycerides, natural extractives of rosemary). Battered and breaded with: water, enriched flour (bleached wheat flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), yellow corn flour, food starch-modified, salt, leavening (baking soda, sodium acid pyrophosphate, sodium aluminum phosphate, monocalcium phosphate, calcium lactate), spices, wheat starch, whey, corn starch. Prepared in vegetable oil ((may contain one of the following: Canola oil, corn oil, soybean oil, hydrogenated soybean oil, partially hydrogenated soybean oil, partially hydrogenated corn oil with TBHQ and citric acid added to preserve freshness), dimethylpolysiloxane added as an antifoaming agent). Water, high fructose corn syrup and/or sucrose, citric acid, ascorbic acid (vitamin C), potassium benzoate (to protect taste), modified food starch, natural flavors (vegetable source), glycerol ester of wood rosin, yellow 6, brominated vegetable oil, red 40. Potatoes, vegetable oil (partially hydrogenated soybean oil, natural beef flavor (wheat and milk derivatives)*, citric acid (preservative), dextrose, sodium acid pyrophosphate (maintain color), dimethylpolysiloxane (antifoaming agent)), salt. Prepared in vegetable oil ((may contain one of the following: Canola oil, corn oil, soybean oil, hydrogenated soybean oil, partially hydrogenated soybean oil, partially hydrogenated corn oil with TBHQ and citric acid added to preserve freshness), dimethylpolysiloxane added as an antifoaming agent).

Wow. Amidst the few recognizable food items and the really-bad-for-you hydrogentated oils, what is all that other stuff? Get the answer after the jump.

Those ingredients are food additives. Additives are chemical compounds that are used to enhance or preserve (enhance being a relative term) color, texture, flavor and shelf life of a manufactured food. Some additives are safe, at least as far as the FDA is concerned, in small quantities. However, there are many that just don’t belong in food despite what the FDA says.

In at least one case, the U.S. Department of Health and Human Services contradicts the FDA on the safety of an additive. BHA, BUTYLATED HYDROXYANISOLE, and BHT, or BUTYLATED HYDROXYTOLUENE, are both used to prevent oils from going rancid, oils such as those used in frying. BHA is considered to be “reasonably anticipated to be a human carcinogen.” Testing of BHT is unclear whether or not it may be a carcinogen as well, and residues of this chemical have been found in human fat stores. Despite the Department of Health and Human Services findings, the FDA continues to allow BHA to be used. You can find both of these substances in the sausage patties of a fast food breakfast sandwich.

TBHQ, or TERT-BUTYLHYDROQUINONE is used as an antioxidant for unsaturated vegetable oils and animal fats. It can be used in combination with BHA. It is added to a wide range of foods, with highest limit permitted for frozen fish. It is used to enhance storage life. For industrial use, TBHQ is used as a stabilizer and is added to varnishes, lacquers, resins, and oil field additives.

In high doses, TBHQ led to stomach tumors and damage to DNA for lab animals. Prolonged exposure to TBHQ may cause cancer. While this is for high doses and lab rats, I have trouble with the idea that something you can only handle with protective clothing, per the Material Safety Data Sheet, is going in my food. You can find TBHQ in a wide variety of fast food menu items, especially anything fried or cooked in oil.

YELLOW 6 is the third most common food coloring. Industry-sponsored tests showed that this dye caused tumors of the adrenal gland and kidney in the lab animals. The dye is often contaminated by carcinogens. The FDA reviewed this information and concluded that there is no risk to humans.

PROPYL GALLATE has not been thoroughly tested. Initial studies suggest a linkage with cancer. It is used as a preservative in meats like sausage, vegetable oil, fried potatoes, chicken soup base and even chewing gum.

Here are a few more “ingredients” in your fast food, and other manufactured food products:

Sodium- and tetrasodium pyrophosphate, a “slightly toxic” food additive used as a thickening agent. You can find this in coffee creamer and other foods like marshmallows and some chicken nuggets. Define “slightly toxic?” Is it just slightly bad for you? Or just not even remotely good for you?

Polydimethylsiloxane is used as an “anti-foaming” agent in fried foods. It is thought to be relatively safe. It is also used in the manufacture of items like Silly Putty, silicone grease, breast implants. It can be used to treat head lice.

Sodium hexametaphosphate is used as an additive to promote stability. It is also used in the manufacture of water softening agents and detergents.

Would you like to learn more about food additives? The Center for Science in the Public Interest has a helpful list of the most concerning food additives. Once you’ve read the list, you can find those same ingredients in these fast food menus; menu, menu, menu (click nutrition guide, then ingredient statement).

Find out what foods are right for you and fit your DNA and your children’s DNA. Wouldn’t you like to know?

learn more at www.TheWellnessCSI.com  I have a great and affordable  special offer, why not check it out right now?

Ingo Loge, AKA The Wellness CSI