Do you feel like you make the same set of goals every year? You know the kind where you start well, but then life gets in the way and you end up waiting for something to shift to magically help your goals seem more tangible? But, that day never arrives. So, you write the same list the following year hoping this is the year you can at last finish the race. I’m here to tell you it’s not only possible, it’s probable with the right mindset, tools, and support!
You CAN do this! It is not too late to live life to the fullest. My team and I cannot wait to show you how. Use the topics in this newsletter for empowering information and get inspired with my FREE 5-Day Challenge. Put those starting blocks in your rearview mirror for good! This is what that “ah-ha” moment you’ve been waiting for looks like.
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In This Issue
- Which Upcoming Event is Right for You?
- Article of the Month
- Recipe of the Month
- You’re Invited!
Which Upcoming Event is Right for You?
There is a lot going on this January and February that can help advance you past those hurdles blocking your path to success!
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Make Your Reservation for January 27th, February 3rd, or February 10th from 1 pm – 2 pm EST!
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Starting January 16th at 10 am EST!
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Start Checking These Goals Off Your 2021 List Now!
While realizing your childhood dreams for your future may take some more brainstorming, strategizing, and problem-solving to achieve, there are some challenging smaller goals you can begin checking off your New Year’s Resolutions list today!
Getting fit doesn’t have to mean supermodel buff! A common mistake people often make when writing the words “Get Fit” or “Exercise” as a goal is to imagine that means abs of steel and zero body fat. But, who can measure up to that within a few month’s time? Instead of falling for promises from yet another workout master, try adding 15 minutes of exercise of any kind into your daily routine twice per day. For beginners, this can mean anything from stretching to going for a walk around the block or swimming. Already working out 30 minutes to an hour per day? Look for short HIIT workouts and alternate them with lifting weights for different areas of the body. Use a schedule to keep on track.
Plan to Eat Well Most of the Time for FREE!
If the dread of eating healthy seems overwhelming and weight loss programs are too pricey, I have fantastic news! Small steps can have a big impact on how you feel. I suggest replacing your cold drinks with infused water, such as cucumber and fresh mint, and your hot drinks with green tea or herbal tea. Another popular favorite water infusion option is to add blackberries or raspberries. You can buy an inexpensive water infusion thermos or simply add your favorite fruit, veggie, and herb mix to your water. Set the blend in the fridge for several hours, and voilà! Gourmet infused water. Also, plan out your day’s caloric or simple carb intake, whichever you prefer, with an app like Fitness Pal before breakfast. That way, you can eat some of the foods you love without overindulging while discovering which items you can trade out for less caloric or simple carb-loaded alternatives. Soon, you will train your brain and body to look forward to fresh unprocessed fruits, vegetables, proteins, and whole grains with some herbs and healthy fats for added flavor that allow you to eat more and stay satisfied longer.
Reduce My Debt and Earn More Money!
Check off these two goals at the same time! Paying off debts can be very stressful, and it is one of the most damaging issues between couples. True, larger debts usually take multiple years to pay off. However, by utilizing a nonprofit debt consolidation company to lower your bills to more manageable sums, you will be well on the path to financial freedom fast! Get there even quicker by upcycling items you no longer use in your home to sell online, finding more savings with coupon apps, eating at home and planning out your meals each week before you head to the grocery store, and lowering your energy bills with some easy lifestyle changes like shorter showers or installing LED dimmer lights. You don’t have to be an extreme coupon guru to see significant changes in your savings.
The above suggestions can help you step in the right direction for some of the most popular resolutions. If you have already applied these tips and still need some solid advice, proven methods that get results, and positive support, sign up for my Elite Mindset course beginning February 17th. Backed by a 30-Day Money-Back Guarantee, this event was created to share real and achievable solutions to your most challenging or anxiety-causing concerns both at work and at home. Whatever is keeping you from unlocking your potential, don’t let it linger over you another year. Let my team help you get what you need to achieve success starting NOW!
Article of the Month
You may have heard about Debbie O’Connell’s Elite Mastermind course and wondered if the start of 2021 is the right time to try one for yourself. The answer is a resounding YES! Here’s why you cannot afford to miss this opportunity.
What is an “Elite Mastermind” Course?
While searching for ways to take your business goals to the next level, you have probably come across an “Elite Mastermind” course posting. But, why is this course so popular? Think of it as a chance to meet with other success-driven individuals where, when led by an experienced trainer, you can receive the support you need to unlock your full potential, overcome obstacles in your path, and achieve any dream!
by Jessica Smith on Shape
Go hard (but stay soft on your joints) with this HIIT cardio workout routine you can do at home.
High-intensity interval training (HIIT) describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest. It is without question one of the most effective and efficient ways to burn fat and boost aerobic capacity, but what most people don’t realize is that it doesn’t have to be high impact. If you’re nursing an injury (or want to prevent injury), you can still reap the fat-burning, metabolism-boosting benefits of a HIIT workout, but with low impact moves. (Related: The Full-Body HIIT Workout You Can Do At Home In Less Than 30 Minutes)
This HIIT workout routine that you can do at home was designed to help you push to your max without pounding your joints. You don’t need a single piece of equipment or a lot of space (and you won’t be bothering your neighbors with loud, thumping jumps), so this routine is perfect for a hotel room or small apartment.
How it works: Three days per week, do 1 set of every exercise in the circuit, performing each move at maximum intensity for 45 seconds, followed by 15 seconds of active recovery (step side to side or walk around the room to catch your breath). Complete 2 to 4 total rounds, depending on how much time and energy you have.
Total Time: up to 15 minutes
No equipment except a chair required Sets = 4 each
1. Stationary Skater
A. Stand with feet wider than hip-width apart. Bend right knee into a side lunge, extending left leg and pointing left foot, driving left arm forward and right arm back with elbows bent.
B. Staying low in a squat position, quickly shift weight to the left leg, lowering into a left side lunge, bending left knee and pointing right foot. Swing right arm forward and left arm back. Repeat “skating” from side to side as quickly as possible for 45 seconds.
2. Jump-Free Burpees
A. Stand tall with feet hip-width apart, arms extended overhead.
B. Push hips back and bend knees to lower into a squat. Place hands on the floor and quickly walk feet back into a full plank position. Immediately lower into a pushup. Press up, walk feet back into a squat, and return to standing while reaching arms overhead. That’s one rep.
3. Seated Tuck Jumps
A. Sit on the edge of a sturdy chair or box, leaning back slightly. Pull abs in tight, and bend knees about 90-degrees. Point toes lightly on the floor, and bend elbows and hands in front of shoulders.
B. Quickly lift knees up and lightly tap thighs with hands, sitting upright as you draw legs in. Immediately return to start and repeat as quickly as possible for 45 seconds. Tip: Think ‘up’ during this movement—try to accent the lift, rather than the lowering, of the legs to work your abs more and help keep your heart rate high.
4. Kickin’ Plank
A. Begin in a full plank position with feet hip-width apart.
B. Quickly kick the right leg to the left, as the left hand reaches toward the right foot and the torso rotates to the right, pivoting on the left foot. Return to start (rotate back to full plank), and repeat on the other side. Continue alternating sides, moving as quickly as possible for 45 seconds.
5. Butterfly Squats
A. With feet slightly wider than hip-width, lower into a squat position with arms extended in front of your chest. Place left palm on top of the right.
B. Lower arms down by hips in preparation to quickly stand up, reaching arms overhead and lifting heels off the floor. Immediately return to the start position and repeat as quickly as possible for 45 seconds. Tip: This move should feel like a squat jump without leaving the floor. Make your movement quick and explosive, but instead of jumping up just lift the heels off the floor.
6. Rising Lunge
A. Begin in a lunge with left leg forward, arms bent by sides, hands in fists.
B. Quickly extend legs and rise up onto balls of feet as arms extend overhead, fingertips reaching towards the ceiling. Immediately return to start and repeat as quickly as possible for 45 seconds. Repeat on the opposite side. Tip: This move should feel like a lunge jump without leaving the floor. Make your movement quick and explosive, but instead of jumping up, just lift the heels off the floor.
by Heather McClees on One Green Planet
Image Sources: Sunrise POS/Creative Commons, Pete Markham/Flickr, Kale and Grilled Tomato Salad
Hopefully, you took the time this holiday season to enjoy time with your family and friends, eating lots of yummy, happy food without worrying too much about calories, carbs, or fat grams. Though stuffing yourself during the seasonal festivities isn’t too smart, enjoying good food with family and friends is something to be cherished. But now you might be wanting to kick back into a healthy routine and there are some simple ways you can do just that.
Forget counting or measuring anything – diets may work for some people, but a clean lifestyle will work for everyone. So we’d like to show you some simple ways to clean up your diet after the holidays so you can gear up for a new year with energy, zest, and a happy body at the same time!
Attempt these five steps daily to feel fabulous in no time:
1. Hydrate Your Body
Did you know that most people believe they’re hungry or tired when really, they’re just dehydrated and thirsty? Forget drinking eight glasses of water a day. Everyone needs different amounts depending on their body size, sodium intake, energy levels, and activity levels. So start your day with a huge glass of water and drink some every hour if you can, even if it’s not a full glass. Also aim to eat your vegetables, fruits, and water-rich foods like smoothies, soups, and even salads to keep your body hydrated when you’re not drinking water. See some other scary health effects that can happen aside from hunger and fatigue when you don’t get enough water.
Oh, and if you hate plain water, just add a squeeze of lemon or even lime to improve the taste and add extra Vitamin C and enzymes.
2. Go for a Plant-Based Breakfast
If you’re a full plant-based eater, great! If not, start your new year out by just swapping your meat-based or an egg-based meal out with a plant-based option. Breakfast is one of the easiest meals to eat plant-based because there are so many options available. By choosing plant-based at breakfast, you’ll be eating a diet that’s full of living foods, which gives you more energy. Why eat a formerly living creature as the way you start your day or even an animal derivative product? Choosing plant-based means putting in more vitamins, minerals, and nutrients into your body that your cells can process into energy more quickly and keep you feeling more energetic throughout the day.
Great options include oatmeal, chia pudding, quinoa cereal, homemade granola with some plant-based yogurt, a green smoothie, fruit, and nuts with seeds, soaked overnight oatmeal with coconut yogurt, and even some delicious coffee, tea, or even a fresh veggie juice if you choose to have it.
3. Lower Your SOS
Next, lower three things in your diet that all steal your energy, health, and even disrupt your weight management goals: sugar, oil, and salt. Now, don’t hear us wrong: natural sugars from plant-based foods such as fruit, beans, legumes, vegetables, grains, nuts, and seeds are not what we’re talking about here. Added sugars (healthy or not), along with refined sugars such as white and brown sugar, and corn syrup, dextrose, or other scary names for sugars are what we’re referring to here. Sugar ages you, changes your food cravings, adds weight gain, and disrupts your blood sugar. Why waste your energy and appetite on added, incomplete whole food sources of sugar when you could just eat whole foods? Try a Raw Sugar-Free Vegan Chocolate Mousse instead of sugary ice cream, you’ll be hooked in no time!
Keep your fats to whole food sources, such as avocados, olives, coconut, and nuts and seeds instead of taking in oils that have been refined, processed, and overall lack the nutrition of the whole food oils came from. (They also usually pack on pounds quickly.)
Sodium is also something you’ll want to avoid in excess to avoid high blood pressure, food cravings, and possibly water weight gain. Sodium naturally occurs in all foods for the most part and adding salt to your food isn’t necessary with herbs and natural flavoring options. Plus, many essential options such as almond milk, condiments like mustard and tamari, along with salsa and sauerkraut all have varying levels of sodium, so there’s really no need to add more from your salt shaker. Trust us, ditch the salt shaker, and you’ll feel lighter, cleaner, and overall more balanced in no time!
4. Clean up the Kitchen
One of the worst things to deal with after the holidays is all the food that’s left lying around! It just sits there tempting you as you try harder and harder to eat well. If you can’t seem to throw it out, then donate it to a neighbor, family member, or friend who might use it. Unopened packaged items can be given to a local food pantry. Set your kitchen up for success, which means not keeping all those chocolate-covered yummies and meat or cheese-laced dishes around to set you back. A clean kitchen leads to a clean lifestyle!
5. Go Shopping!
Now that your kitchen is clean and empty, it’s time to go shopping for some healthy, life-giving foods! Stock your kitchen up with fresh produce (organic if you can), frozen vegetables for easy, quick meals, whole grains like oats and quinoa, chickpeas, lentils, and other beans and legumes that are easy to prepare and taste great in soups and entrees, raw nuts like almonds and cashews, for quick snacks like trail mix, and a variety of plant-based unsweetened milk or yogurts to round out your meals. Here’s a great list of things to stock your pantry with to also help get you started.
For extra power, consider adding some plant-based protein to make smoothies with, along with low-sugar frozen fruits like berries, superfood powders, and healthy fats from flax, hemp, pumpkin, and chia seeds for easy omega 3 and fiber sources.
If you can swing it this year, consider buying yourself a high-speed blender such as a Blendtec, Nutribullet, or Vitamix. These blenders can prepare smoothies, soups, salad dressings, breakfast porridges, stocks, raw vegan treats, vegan ice cream, and just about anything else you can think of. They also act as a double food processor and are easy to take during travel with you as a bonus. A high-speed blender will change your life in the kitchen, which might excite you a bit more in your choice to clean up your lifestyle.
Also consider getting some fresh air and daily exercise (such as walking, yoga, or a light jog) which will help improve your mood, focus, and give you some time out in nature to clear your head. And of course, don’t forget to get a good night’s sleep. Your hormones, body clock, and overall wellness depends on it!
Recipe of the Month
by Tiffany on Creme de la Crumb
Cook Time = 15 – 20 Minutes
Serving Size = 4
Easy Healthy Baked Salmon is full of flavor, perfectly flaky and tender, and simple to make in just 30 minutes!
4 salmon fillets about 6 ounces each
2 tablespoons olive oil
1/2 teaspoon salt or to taste
1/4 teaspoon cracked black pepper just a pinch if using finely ground black pepper
2 teaspoons minced garlic
*1 teaspoon Italian herb seasoning blend
1 medium lemon
*Can Substitute: Herbs de Provence – 1/4 teaspoon each dried thyme, parsley, oregano, and basil
- Preheat the oven to 400 degrees and grease a large baking pan.
- Arrange salmon fillets on the baking sheet and season generously with salt and pepper.
- Stir together olive oil, garlic, herbs, and juice of 1/2 lemon. Spoon over salmon fillets being sure to rub all over the tops and sides of the salmon so it has no dry spots.
- Thinly slice remaining 1/2 of lemon and top each piece of salmon with a slice of lemon.
- Bake for 15-18 minutes until salmon is opaque and flaky when pulled apart with a fork. Note: You can broil the last 1-2 minutes if desired.
- Garnish with fresh thyme or parsley if desired and serve.
Until someone showed me the missing ingredients I needed to crush my new year’s goals that highly successful people have been using for decades, I too was waiting for something to shift in my life to finally unlock my potential. Now, it is my joy and privilege to share those tools and that mindset coupled with unparalleled support in my upcoming courses. All it takes to make your dreams within reach is one easy sign-up for the course below that best defines you in 2021.
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