If you are falling short of your 2021 goals, it’s not too late! June is the perfect month to reassess your strategies, get to the bottom of what is holding you back, make a more manageable plan, and hit the target. How am I so confident you’ll succeed? Simply put, I’m a testament to what I teach in my courses or share with groups of professionals reaching for their dreams just like you in my events. I use the knowledge I have acquired from becoming a pro golfer, published author, award-winning teacher, and Master Certified Neuro-linguistic Programming and Time Line Therapy® practitioner in my daily life to reach my own career and relationship goals. From my experience and training, I’ve learned if you want a different story, you have to change the narrative. Let me help you find a new narrative and finally check off those goals that seem insurmountable.
Sign up for one of my upcoming courses and events listed below to kick your mid-year into high gear! Our “5 Keys to a Winning Golf Mindset” and “The Keys to a Champion Mindset” courses are amazing opportunities for golfers to advance past their fears and doubts and claim their victories on and off the golf course. What about leadership skills and career goals, you say? The “Group Breakthrough” will give you the empowerment you need to shed unhealthy habits, expand your mind to explore new opportunities, and discover the joy in your journey. Hurry to register while there is still time to turn 2021 into your year to make your dreams come true!
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In This Issue
- Article of the Month
- Recipe of the Month
- You’re Invited!
This event is SOLD OUT!
Starting June 19th at 9 am EDT!
Find out what doubts and obstacles are holding you back as well as how to break through them to live the life you have always wanted!
5 Keys to a Winning Mindset
Starting June 24th at 7 pm EDT!
This course is specially designed to empower women on the golf course with a consistent game and a renewed excitement. It’s going to be a game-changer for players of all levels! Register now!
Keys to a Champion Mindset
Starting August 21st at 10 am EDT!
Specifically designed for players who want the next level of golf success including professionals, college players, and amateurs, this event is going to give you the opportunity to make winning feel like your new daily routine. Take the challenge for just $97 each!
Starting Over has Never Been This Easy!
Think starting fresh with your career goals mid-way through the year is a bad thing? Think again! Starting over mid-year brings multiple benefits like reassessing your interests and refining your strategies. Both of these exciting opportunities help you achieve a higher level of success while experiencing a deeper pride in your accomplishments.
Change is Possible!
Before you can update those goals and make a more effective plan, you need to believe change is possible. By that, I mean it’s not just a realistic dream for your neighbor, friend, or family member. Whatever you want in life can become your reality too! You can do this, and your dreams are just as achievable as the goals for the person beside you.
Nothing Produces Nothing
Of course, if we keep trying the same tactics, we all know we can expect the same results. While the methods my team and I share in our courses are fast-acting and highly effective, set aside time and an open mind to do the work required to alter your perspective and change your life. In other words, a little effort upfront is the key to making this goal-crushing process more enjoyable and productive than you ever imagined!
Start Your Easy Plan to Success Today!
There is absolutely no shame in starting over! It’s not starting at all or repeatedly relying on an ineffective strategy that is the real issue. If you are ready to begin stepping forward in a new direction, spend a few minutes right now signing up for one of my upcoming courses or events. This is your day to change your old patterns that are not working towards realizing your vision for your life. Forever, 2021 is going to be remembered as the year you took a different path and reached the top of your career, golf, or relationship wish list! View our course offerings posted above and reserve your spot today!
Article of the Month
Not sure if you are on track to complete your goals for the year? This plan of action can help you measure your mid-year progress to find out where you stand with your 2021 aspirations. Find out which areas may need some strategic tweaks to ensure you close the gap on living your best life by the end of the year!
You’re halfway there! Only six months to go. For many, this can be a pivotal time of great inspiration or a time of feeling like giving up. Try applying these five methods of analysis to make sure you stay motivated and on target for the remainder of the year!
Written by Lymber on Rhone
These are special times when we are all spending more time in our homes doing things in small spaces than we usually do in not only larger spaces, but different locations: schooling, parenting, working, and working out. Being at home more than usual results in us sitting so much more than in our normal lives, so the body gets stiffer, and working out gets a little more difficult.
These six stretches can be done anywhere and will help keep your body limber. They are a great warmup before your workout and can be used as a cool down after, to release tension.
When doing the stretches, pay attention to these small guidelines:
- Do the stretches dynamically coming in and out of the stretch in a smooth way. Don’t hold the stretch.
- Exhale as you go into the stretch, inhale when you come out.
- Start shallow and gradually increase the range of motion.
- Before your workout, start with a slow tempo then increase it so your body gets warm. Do the opposite after your workout to unload your body from the tension built, ending with a slow tempo.
- Perform 8 to 10 reps.
- If you feel any discomfort during any stretch, go shallower. If you still feel discomfort, stop the stretch and move to the next one. After doing all of them, go back to the one that was bothering you to see if the discomfort improved or disappeared altogether.
Distal Hamstring Stretch.
This is a great stretch to address the tightness in the area behind the knee, both for the lower hamstrings and the upper calf that suffers so much from too much sitting.
Start by lying on your back on a yoga mat with the passive leg bent and the foot flat on the floor. Use a yoga strap, a belt, or a resistance band to loop it around the ball of the foot on the active leg. The starting position should be at a 90-degree angle of the knee. Grab each end of the strap with each hand. As you exhale, kick your foot up to the ceiling and then bring the leg to the starting position while you inhale. Make sure the knee stays in place and don’t let it move up and down. You should feel the stretch anywhere from behind the knee to the back of the thigh.
Glute Maximus Stretch. (Vertical fibers).
We sit on our buttocks, which puts a lot of pressure on the glutes and upper hamstrings. This stretch helps relieve that tension.
Keep the strap looped around your foot with the same starting position, with the knee at a 90-degree angle. The key is to keep that angle at all times during the stretch. Grab each end of the strap with each hand. As you exhale bring the knee to the same side shoulder (keeping the 90-degree angle) pulling with your arms and come back to the starting position with an inhale breath.
This is not only a great stretch for the back but also a great muscle activation for the trunk which will help to prepare for any kind of unilateral movement in your workout.
Sit straight on a chair and scooch forward so your back is not in contact with the backrest. With your spine straight and your shoulders in a neutral position (not stooped) rotate to one side. Don’t use your hands for this stretch, the more you use the muscles of your core to turn the more you allow the muscles on the opposite side of the back to relax.
Extending the spine helps to open the chest and the upper abdominal muscles, parts of the body that are usually compressed due to inactivity. This stretch also increases lung capacity which is great before any workout.
Sit straight on a chair and scooch forward as before. Interlock your fingers behind your head (not your neck) with your elbows forward, when you exhale open your elbows as you lift your chin up and your chest up to the ceiling, think about reaching up with your sternum. Come out of the stretch slowly as you exhale.
Deltoid stretch (Middle Fibers)
This is an amazing stretch that not only opens the shoulder but helps the shoulder blade to glide properly over the ribs, very useful before performing any exercise with the arms.
Start with your arm straight, parallel to the floor in front of you with your opposite forearm behind the elbow crease. When you exhale bring the elbow of your straight arm to the top of the opposite shoulder and come back as you inhale.
Doing this stretch sitting gives you better isolation of the muscles you are working with, but it can also be done standing.
The movements of the head and the eyes control the movements of the rest of the spine, so stretching the neck is key for a successful workout.
Scooch forward on a chair with your spine straight and your shoulders in a neutral position. When you exhale turn to one side and when you inhale come back to the middle, repeat the same side multiple times, and then proceed to the other side. For this stretch is very important that you try to look backward, since the spine follows the movement of the eyes.
These stretches will not only enhance your workouts and your recovery but will also give you a greater sense of wellbeing – something we can all benefit from these days. Have fun with them!
Posted on Business Insider by Hilary Brueck
Detox in a day! Feel healthier in just hours! Lose 5 pounds in a week!
There are plenty of health promises out there that might sound great, but most of them simply don’t stack up.
However, as scientists learn more about how our bodies work, evidence has mounted in support of some simple things that you can do every day to look and feel healthier in a relatively short amount of time.
We’re not promising anything extreme here — your body is a complicated, wonderful machine and it’s not going to magically transform like some kind of Hollywood superhero.
But here are 12 things you can start doing today that your body will thank you for in just four weeks or less. Each of these simple acts starts paying measurable dividends within a month, and things get even better after that, with long-term results that scientists have measured in and out of the lab.
Get ready to look and feel great.
The simplest, most effective thing you can do for your health is get moving. Even one minute of intense, all-out exercise done regularly can improve your fitness level.
Becoming physically active changes your body quickly and can even decrease your risk of death.
“After two to four weeks your nervous system is much more efficient at being able to contract your muscles,” Robert Newton, director of Edith Cowan University’s Exercise Medicine Research Institute, recently told Australia’s Nine News.
Scientists have found that it doesn’t really matter which kind of workout you do — just moving around regularly will make your heart, muscles, and mind healthier.
Even a few minutes of exertion every week can make a difference. Recent research from McMaster University found that a set of three 20-second bursts of all-out vigorous exercise can improve a person’s fitness by 20% in three months. (After a month, you’ll be well on your way.)
Lead study author Martin Gibala coined this approach as the “one-minute workout.” But it’s really 10 minutes of exercise, three times per week. The routine includes a two-minute warm-up period, a three-minute cool-down, and three intense, 20-second bursts of sprinting.
“For athletes who are already very fit, they train this way to maintain fitness,” Gibala told the CBC. “It’s a good way to boost your health very, very quickly.”
When it comes to your plate, consider cutting back on salty, processed foods.
Most Americans are consuming 50% more than their daily recommended salt intake, according to the Centers for Disease Control and Prevention. Over time, this can take a toll. When there’s too much salt in your blood, your kidneys have a hard time flushing out impurities, which can raise your blood pressure.
Instead of salty snacks, try incorporating more whole foods like bananas and avocados into your diet this month, since those are loaded with potassium, a natural antidote to sodium’s harmful effects on your blood pressure.
There are plenty of other flavor-boosters to include in your meals instead of salt, like lemon juice and herbs. Whatever strategy you choose, avoid processed foods, which not only have lots of hidden salt, but may also be linked to higher cancer rates.
Fibrous foods help keep your energy levels more stable than quick-burning sugary or carb-heavy fixes. Fiber also keeps your tummy full and your digestive system humming along smoothly.
There’s a lot of fiber in whole grains, fruits, nuts, and vegetables. Many of the best high-fiber foods also have a low glycemic index, which could spare you from suffering sugar crashes.
Adopt a sleep schedule that gets you seven to eight hours of shut-eye per night.
A lack of sleep can make people more accident-prone, up your odds of getting sick, and put extra stress on your heart. Increasingly, bad sleep is also being linked with cancer. The World Health Organization warns that messing with your sleep schedule by working the night shift is probably carcinogenic. Sleepiness is being blamed for cases of colon, breast, and prostate cancer as well.
Just a week without enough sleep — defined as four hours a night for six nights in a row — can cause blood sugar levels to spike enough that doctors could diagnose you with pre-diabetes.
Stay hydrated with plenty of water (and maybe even some coffee if that’s your thing).
Given that an adult’s body weight is up to 60% water, it’s no surprise that staying hydrated is associated with a host of health benefits. Getting enough fluid ensures your body can efficiently flush out impurities, stay energized, sweat, and more easily pump blood around.
It’s also a weight-loss strategy.
A 2016 study of more than 18,000 people in the US found that those who drank more water were consistently more satisfied and ate fewer calories on a daily basis. Those people also consumed lower amounts of sugar, fat, salt, and cholesterol than more dehydrated participants.
Another relatively small study in 2015 found that people who stayed well-hydrated by drinking water 30 minutes before eating their meals could lose upwards of 5 pounds in three months.
Drinking coffee can also improve your heart health and reduce your risk of developing
Type 2 diabetes
and certain kinds of cancer — if you drink it in moderation. The idea that a couple cups of coffee might dehydrate you has been debunked.
To improve your complexion, make sure you’re moisturizing, protecting, and exfoliating your skin the right way.
The best way to care for your skin in the summer is to protect it from the sun’s harsh rays. Many dermatologists suggest starting your day with a moisturizer that includes sunscreen, which will both keep skin looking young and help prevent skin cancer.
But there are a few other strategies to improve your complexion in a hurry, according to dermatologist Kathleen Suozzi from the Yale School of Medicine.
She recommends trying an alpha-hydroxy peel pad, which is a kind of weekly, at-home version of a chemical peel. Then slather on a daily moisturizer that contains hyaluronic acid. Finally, consider including an antioxidant serum in your routine, either before moisturizing for the day or on a clean face before you go to sleep.
Of course, these are all just suggestions.
“There’s not going to be one magic thing that’s perfect for every person,” Suozzi said.
It can take a month or more for fresh skin cells to turn over on the surface of your body, so you won’t be able to see complete results for at least a few weeks after starting any new skin routine.
Health isn’t just about your physical body — your mood is important, too. Research shows that two 50-minute sessions of aerobic exercise per week is enough to boost your mood “significantly.”
If you’re looking to take the edge off, exercise can trigger an immediate endorphin-fueled high and also improve your mood longer-term.
In a small study of 39 women, participants took part in 50-minute aerobics training sessions twice per week for three months. Researchers found that their moods improved “significantly” by the end: the women were more optimistic, less anxious, and had a greater sense of self-efficacy.
Conversely, researchers tracked more than 7,000 people over two decades in the Wisconsin Longitudinal Study and found that older adults tended to get crabbier if they become less physically active as they age. In other words, being a couch potato can make you less agreeable, less enthusiastic, and more negative.
Consider giving meditation a try.
Scientific research on meditation is still evolving, but if you’re looking to reduce anxiety, keep your blood pressure in check, or lower your stress levels, you might want to give it a go.
The National Institutes of Health says “meditation may reduce blood pressure, symptoms of irritable bowel syndrome, anxiety and depression, and insomnia,” based on what we know so far.
More research is needed, but if you’re curious, journalist Dan Harris’ 10% Happier website offers some simple tips on how to get started with a meditation practice.
If it’s productivity you’re after, consider an afternoon nap. But don’t make your snooze sessions too long.
Feeling drowsy around 2 p.m. is normal and natural, since that’s one of two daily lows in our circadian rhythm. During that time, people tend to feel sleepier and colder. (You might not notice the other lull, because it happens around 3 a.m.).
If you’re looking to make the most of your afternoons, you can try gulping a cup of coffee then taking a 20-minute snooze. That’s short enough that you won’t wake up groggy, and the right amount of time for the caffeine to kick in and get you going.
Short naps have been shown effective at helping air traffic controllers working the night shift stay alert. One small study of 10 Japanese students found that 20-minute coffee naps quickened the students’ reaction times on computer tasks for an hour after they woke up.
Remember that it’s alright to not feel great all the time.
Being emotionally honest and kind to yourself is great for your mental health.
A 2017 set of studies of more than 1,000 people found that those who were more accepting of their negative emotions and thoughts (and less judgmental about them) were less likely to suffer depressive or anxious symptoms months later.
The researchers said that accepting your emotional states can help keep you from “reacting to—and thus exacerbating” negative mental experiences.
Spend a little time each week visualizing your best possible future self.
Imagining being and doing their best can help students perform better and feel better.
A 1998 study of nearly 300 high school students revealed that teens who “imagined themselves achieving as a result of hard work” did better academically and were more persistent.
Another study of more than 60 undergraduates found that a month spent regularly contemplating what your “best possible” future self might look like boosted students’ moods significantly and immediately.
Here’s how to try it, according to those researchers:
“Imagine yourself in the future, after everything has gone as well as it possibly could. You have worked hard and succeeded at accomplishing all of your life goals. Think of this as the realization of your life dreams, and of your own best potentials … you are identifying the best possible way that things might turn out in your life, in order to help guide your decisions now. You may not have thought about yourself in this way before, but research suggests that doing so can have a strong positive effect on your mood and life satisfaction.”
If you’re looking for the best way to thrive long-term, relationships are the key to lasting wellness.
Nurturing your most intimate partnerships with others is crucial.
The best evidence for this to date comes from an 80-year study of more than 250 men who were sophomores at Harvard during the Great Depression. (The study later expanded to include their offspring, too.) The results suggested that close, nurturing relationships were more important to long-lasting happiness than wealth, intelligence, or even genetics.
“Good relationships don’t just protect our bodies; they protect our brains,” study director Robert Waldinger said in a TED talk. “And those good relationships, they don’t have to be smooth all the time. Some of our octogenarian couples could bicker with each other day in and day out, but as long as they felt that they could really count on the other when the going got tough, those arguments didn’t take a toll on their memories.”
Similarly, a German study published in May found that people who spent a year making a renewed effort to help others or spend more time with friends and family measurably increased their own rating of satisfaction with life.
Whatever new habits you try out this month, know that it takes time to create lasting change.
The idea that it takes three weeks to form a new habit is a myth — research suggests it can actually take anywhere from a couple weeks to more than 250 days.
As habit expert Wendy Wood said at the 2014 American Psychological Association conference, “it’s easier to maintain the behavior if it’s repeated in a specific context.”
So pick a consistent time of day (like first thing in the morning) or a certain place (as in, the gym or a nearby park) to help you cement your new activities into routines.
Yale psychologist John Bargh previously told Business Insider that whatever you do, it’s important to stick to your self-imposed schedule.
“You don’t wanna make promises that you don’t keep to your body and your mind,” he said. “It’s a relationship like any other, and you have to establish trust.”
Recipe of the Month
Posted on RACHLmansfield
Prep Time = 5 minutes
Cook Time = 25 minutes
Total Time = 30 minutes
Yield = 9 Muffins
6-ingredient Paleo Blueberry Banana Bread Muffins made with simple and healthy ingredients for an easy blueberry muffin recipe!
- 2–3 ripe bananas (about 1 1/4 cup mashed banana)
- 2 pasture-raised eggs (haven’t tried flax eggs)
- 2 tablespoons liquid coconut oil
- 1 teaspoon vanilla extract
- 2 1/4 cup almond flour
- 1 teaspoon baking powder
- 1 cup fresh organic blueberriesOptional: mixed nuts or chocolate chips!
If You Care Large Baking Cups
- Preheat oven to 350 degrees and line a baking sheet with If You Care Large Baking Cups
- In a large bowl, mix together the banana, eggs, oil and vanilla extract until creamy
- Mix in the almond flour and baking powder well
- Fold in the blueberries then evenly distribute the batter in each muffin tin (this recipe makes about 9)
- Bake in oven for 25-30 minutes or until ready
*Store in fridge for 5 days or freeze for longer.
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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