Meditation: Horton Style!

Meditation. Most people run for the hills when they hear the word. Or they think “I could NEVER meditate because only hippies do that”, or “I can’t sit still for that long and get my mind to shut off", or "It’s too religious for me.”

I get it. I used to feel the same way. Meditation is a secular (non-religious) practice that has been around for over 5,000 years. You don’t have to be a Buddhist, a yogi or religious to do it. But what it can do is add more balance, calmness and peace of mind to your life.

Life is busy. You are busy. We are all busy. Careers, significant others, electronics, working out, eating healthy, long list of to-dos; it’s a wonder we ever have time for anything these days. We are a stressed out society and sicker than ever.
 

Why Meditate?

If you want to have some balance in all your busy-ness, you have to make the time to take some action toward that balance, and meditating is an action, even though it’s a non-action, action. You get the gist.

There are tons of studies out there preaching the positive benefits of meditation. A lot of pro sports teams use it for focus, it’s being brought into prisons and schools, and it’s becoming more utilized in a day and age where we need the tools to learn to slow down a bit. Studies show it is known to reduce the risk of heart attack, stroke or death by 48% in people who have coronary heart disease. That’s massive.

Check out my man, LeBron zoning out during a game.

It helps to engage our para-sympathetic nervous system, which helps to keep our stress at bay and controls our cortisol levels, which can wreak havoc in our bodies when we are stressed out, not sleeping enough, drinking too much coffee, meeting deadlines, etc.

Meditation Can Be Simple

I’m no pro at meditating, but what I have discovered is a simple way to do it that works for me. I consider myself a recreational meditator. You have to find what works for you. There are tons of awesome teachers and classes available, but if that feels too overwhelming, then I say start small.

Here’s How I Meditate:

·      I set aside 10-15 minutes (you can use a timer if you’d like)

·      I find a seat somewhere that is quiet (I love the bench in my backyard because it overlooks the Santa Monica Mountains – Spectacular!)

·      I close my eyes and start to focus on my breath by noticing it coming in and out of my nose (now, my thoughts are coming and going, and I know that, but instead of getting caught up in them, I just bring my attention back to my breath).

·      And, that’s it. Simple enough?
 

It’s a good start. Even if you never feel your mind slow down, you are still engaging your para-sympathetic nervous system, and over time, with practice, your mind will start to quiet down. Sometimes I even have great moments of clarity or creative ideas come to me while meditating. If that happens, I write them down immediately after my meditation is done.

So, give it a try. Set a goal to start at 5 minutes, 2-3 times per day. And you may find that you start to notice little changes in how you go through your day. A little calmer, a little more balanced, a little more grounded.

You won’t know until you do. Namaste.

New Year, Now What?

Most people feel inspired and motivated as they move into the New Year. A new year is like a new beginning, a time to start fresh, or even start over. It’s a chance to reset and reflect. Excitement is high and inspiration courses through our veins with a promise of bigger, better, bolder, stronger.

It’s easy to get caught up in setting multiple goals for yourself. I’m sure you have many, and that’s all good. I have my own, for sure. The important thing to have is FOCUS; focus on the Bigger Picture and what you want to experience as you go through this next year. How you want your life to look and feel.

Where Focus Goes, Energy Grows

Now I am definitely someone who does my best to stay present and live in the moment, because that’s where the real magic happens. And I also know how easy it is to lose focus by pining for some future goal or event.  It’s easy to put all your eggs in one proverbial basket for some down-the-road ambition.

Be Intentional & Set Realistic Expectations

Being intentional in your life will help you to achieve your goals, and being realistic when setting them is keyas well. If you look at your life and all the plates you have spinning in the air, is it realistic to gain 20 pounds of muscle this year, or lose 50 pounds of extra weight? Is it realistic to set a goal to travel the world, when you don’t have the time or the means?

As I expressed in my last blog, A Big Bold 2016 it’s important to set small, measurable steps for yourself so that you can feel like a success and not a failure. You want to gain ground, not lose it. Feeling like a failure is the surest way to get you to stop doing anything. How many times have you given up your streak of healthy eating because you ate a whole bag of chocolate chip cookies, or the like, and felt that once again you let yourself down?

Don't Give Up

You know what I say to that? Get right back on the horse. Look at where you veered, and pay attention to the behaviors that led you there. Revisit your Biggest Why and get back to basics. Just because you noshed over a dozen cookies doesn’t mean that you don’t move forward. You do. And, it’s equally important to look at where these behaviors stem from and what your motivation is behind them. Sometimes our inner saboteurs will get the best of us, but the bottom line is YOU have a CHOICE, and YOU are the ONLY ONE who can CONTROL what you put in your mouth and how you move your body.

Celebrate!

So, as you continue forward into this shiny New Year of 2016, how will you be sure that you feel empowered and motivated to continue on the path toward your meaningful goals? I encourage you to take it one tiny step at a time, and celebrate your small wins, no matter how wee they are. This will keep you feeling encouraged, inspired and on track.

Go get em!

A Big Bold 2016

2016. It’s Big. It’s Bold. It’s in your face and it’s right around the corner.

Look, I get it, every year you have big resolutions to get the strongest you’ve ever been, drop the most weight you ever have and eat the best you ever will. But the truth is, having these huge goals and resolutions can be a big set up for feeling like a big failure.

Now, don’t get me wrong, I’m all for using failure as a vehicle to move forward, but being realistic and intentional as you move into the new year is going to serve you way better than setting some whopping resolution that will only leave you feeling stressed and under a lot of pressure.

For example, last year one of my goals was to hold a handstand for one minute straight. Did I go into this goal NEVER doing a handstand in my life? NO! I had been working on it all year long and the closest I got was 54 seconds. So, my goal was realistic, reachable and attainable. I set myself up for success. Did I do it? Heck yea, but not right away. Great things take time and persistence.

Resolution Stats

Did you know that only nine percent of people actually stick to their New Year’s resolutions? Yes, nine percent. That’s nothing! And my guess is, with your busy lifestyle, awesome and demanding job, and all the other things you have to juggle on a daily basis, it can be a struggle to fit in your workouts and eat healthy every day. Trust me, I know it’s a lot to manage.

How to Succeed

So, instead of setting these huge massive resolutions for yourself this year, take some time to reflect on 2015 and see what worked for you and what didn’t. 

1.    Look at what you want to change and what you want to stay the same. What you can add, and what you can take away.

2.    Where are you strengths, and where are your weak spots. And do you want to strengthen your weak spots? And if so, what small, measurable steps can you take to get there? This will give you a good idea, based on your current lifestyle, where you can kick it up and where you can pare back.  

3.    Set your goals from here. Be realistic

Remember that having variety in your life is important for feeling empowered, motivated and purposeful. Changing things up and being consistent with those things works too. It helps you grow, and I know you want that because you’re a leader, you’re cutting-edge and you don’t have time for boredom. It IS the kiss of becoming unhealthy.

So, Happy 2016 to you. Get out there and create magic my friend!

Shakeology Nutty No-Bake Cookies. YUM!

It's the holidays, and this delectable no-bake cookie using Chocolate Shakeology (YUM) is perfect for Christmas Eve AND Christmas Day. It's super healthy and easy to make. 

(Makes 24 servings, 1 cookie each)

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None

Ingredients:

1 cup all-natural almond butter

1 tsp pure almond extract

1 cup quick-cooking rolled oats

½ cup raw honey

1 cup Chocolate Shakeology

What You Do:

1. Combine almond butter, almond extract, oats, honey, and Shakeology in a medium bowl

2. Mix together with your hands and roll mixture into twenty four balls, each about 1-inch in size.

3. Flatten each slightly so that it is shaped like a traditional cookie.

4. Optional to chop walnuts and sprinkle on top for a nice healthy garnish

5. Refrigerate for at least 1 hour

Nutritional Information (per serving):

Calories: 114

Fat: 6 g

Saturated Fat: 0 g

Cholesterol: 2 mg

Sodium: 11 mg

Carbohydrate: 12 g

Fiber: 2 g

Sugar: 7 g

Protein: 5 g

Fear to Drive Desire

With the New Year coming, I thought it would be the perfect time to confront the subject of fear. Yes, it’s a scary word; and a very useful one too. Most people think that being fearless in life will take them further, but having fear and knowing how to use it can actually catapult you into some serious, mind-blowing action and deep transformation.

I used to do everything I could to avoid my own fear. I would even pretend that I didn’t have it. I shoved it aside and tried not to notice it, even though I sometimes felt it traveling through my veins, up into my throat and out through my ears. It wasn’t until I learned how to become buddies with my fear, and use it as a positive influence that things in my life started to change, for the better, and success was something that was tangible and not just a dream.

Fear Is In Our Nature

Fear is hard wired in us as humans. We needed it back in the caveman days to stay safe from those big ole' dinosaurs. Remember, Land of the Lost? I loved that show. Fear also keeps us from doing stupid things (sometimes) like walking out in the middle of a busy street, or putting our hands in the campfire. Over time, that just becomes common sense, but fear is just the beginning to the feelings that cause actions that can completely stop us dead in our tracks, in many areas of our life.

Fear is something that transforms people. Take my friend Jeremy Yost, he was obese at 365 pounds and lost all hope of ever being healthy or fit. It wasn’t until one day that a very close friend of his asked him if he was afraid of having another man raise his children. This hit Jeremy in the heart. The fear was real. This fear was what he needed to kick his own ass to lose 185 pounds (half of his body weight) and become the healthiest and fittest he’s ever been. He used his fear to motivate himself and drive his desire to be a better man and father.

Fear has a Message

The bottom line is that fear will always be with you, but what you do with the fear is what’s most important. You could let fear paralyze you, or you can befriend it, listen to it, and hear what it has to tell you. There is always a message, and that message can contain wisdom letting you know that something BIG needs to change, as in Jeremy’s case.

Jeremy started to look at his fear by making two lists; why he should get healthy and why he shouldn’t get healthy. The reasons why he should far outweighed the reasons why he shouldn’t. This was incredibly eye opening to him and just what he needed to kick-start him on his path to fitness and health. He took it step-by-step, day-by-day and noticed small improvements along the way and didn’t let the fear take over. He is now incredibly fit, strong, healthy and happy. This is what fear can do for you if you channel it and use it for positive results.

How You Can Use Your Fear

If you are someone who has been letting fear run your life or certain areas of your life, it’s time to take some action.

1.    Write down what your fears are – make your own lists like Jeremy did.

2.    Ask yourself if these fears are valid and then write down the worst possible outcome for each one.

3.    Once you do that, ask yourself if the worst possible outcome will happen and see what the real answer is. The answer is usually No. And if it's yes, write down what you will do then.

4.    Now figure out what steps you need to take to keep moving forward. Write those down, post them on a wall, and enroll a friend to support you.

Whenever I feel fear now, I give it a high 5, ask it how it can benefit me in the certain situation and move forward. The same old fears, which most of us have, can become a loud broken record over time. I got tired of my fear. It always said the same thing; Run, Avoid, Hide Run, and avoid some more. I realized it wasn’t serving any good so I kicked that crap to the curb. The way it did serve me was to use it as a motivator; a fuel to my fire if you will, to keep moving forward no matter what.

Fear can help us move forward with desire, passion and motivation. The more you resist, the more it persists! So, take responsibility for your experience and tell fear it can come along for the ride, but it has to sit in the back seat.

Train Your Brain

Let’s face it; temptation is all around us during this crazy holiday season. It’s almost too easy to over-indulge in multiple slices of pumpkin pie, skip workouts you know you should be doing and put your health on the back-burner with the idea that you can make yet another New Years resolution to get into the groove come January 1st (10 pounds heavier!)

Your brain just might be doing everything in its power to sabotage your health efforts with all the booze that’s flowing, cookies that are calling, and holiday parties happening. But don’t give up hope just yet and stuff your face with 5 chocolate chip cookies. It is absolutely possible to train your brain to kick these habits!  These habits are the little devils that are very well harming your health, and leaving you feeling out of control, especially this time of year.

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How Bad Habits Form

“Good” and “Bad” habits are created over time through consistent action. Charles Duhigg, author of The Power of Habit says that all habits start with what he calls, “The Habit Loop.” It’s a 3-part process that consists of a cue (or trigger,) a behavior and a reward. Over time behaviors become automated and the decision-making part of the brain can shut down to focus on other things. Think about things you do on a daily basis that have become second-nature without much thought, like driving your car, brushing your teeth or showering.

This can happen with the food you put in your mouth, and/or your habits, or lack thereof around exercise. If you are in the habit of eating bad food, and you get a reward from it, then it becomes a way of life, until you are ready to change it and start a new behavior in place of it. If you have a habit of scheduling your workouts in the evening, and you find you are too tired and tend to skip them, this becomes hard-wired in your brain.

You must take time to create new habits and take different actions, so that your brain catches on. You need to understand the reward you get from having the bad habits, so that you can shift what you are doing to include a healthier action.

How to Shift Your Bad Habits

One thing I am a huge advocate of when it comes to food and exercise is consistency.

CONSISTENCY IS KEY PEOPLE!

Any action you take consistently over a period of time will become a habit. This is how you retrain your brain.

Look at your current “bad” habits and write them down. Next to each habit, write down the “reward” you are receiving from that habit. There is always a pay off from our habits, even if it’s a not-so-good payoff. I know this sounds crazy, but as humans we often do things habitually that don’t feel good, because we are receiving some sort of satisfaction from it or because it's comfortable in some weird way. Once you understand this, you can start to shift your mindset.

After you have gone through your list of habits, write down a brand spankin’ new one that will support you in being a healthier you. For example, if you are in the habit of mindlessly eating at night while watching TV, a healthier habit to replace that would be to make a cup of tea, or set a commitment to not eat in front of the TV at all.  Even small changes can make a huge difference, so figure out baby steps you can take to help you shift the habits that have been haunting you year after year.

See the Change

Yes, I know it all sounds simpler than it is, and we are complex beings with a complex psychology. Just know this, you DO have the power to shift your behavior and it all starts with your awareness around the behavior, knowing what the reward is, and then making a different choice. You are the only one that can choose for you, so commit to the process and see for yourself how your consistent action trains your brain to effortlessly make better choices. Now get busy!

Boo-Ya!

The Spirit of Giving

Well my friends, the holiday season is upon us and she shows no mercy. It can be easy to get caught up in the hustle and bustle of it without ever giving a second thought to other people who may be in need, or those who do not have families or good food to eat.

Getting your last minute workouts in, attending Holiday parties while not trying to binge on Eggnog, balancing work and family time; all of these things are crucial at holiday time, but I’m very curious to know what you are doing to give back to your community this season.

How Giving Supports Your Health & Well-Being:

A recent Gallup poll survey on volunteering in the U.S.A. found that 52% of volunteers do it because they like doing something useful and helping others. Another 38% said they enjoy doing volunteer work and feeling good about themselves. Besides feeling good about yourself for doing something for others, giving back is also good for your physical health and helps to raise your confidence, get out there and GIVE A LOTTA LOVE!

Money Doesn’t Always Equal Happiness

When I was younger, all I dreamed about was being rich and famous...The Lamborginis, the extravagant vacations, the beautiful women, the amazing food... I thought it would solve all my problems and bring me utter happiness. Yes, being financially stable is wonderful and provides me a lot of freedoms, but what brings me the most joy is having the opportunity to give back. Working out with the Armed Forces all over the world is a specific time when I feel this the most. Being in a room full of men and women who give up their lives to serve us is an honor. I am able to provide a space for them to sweat it out, feel like a million dollars and, laugh till they can't laugh any more. And you know what? That’s better than any dollar bill I could ever hold in my hand.

How To Get Into the Spirit

Yes, I know you are super popular and Stephen Curry busy, but I know your brain is wondering how it can get into the spirit amongst juggling all your other obligations. Here are some ideas:

•   Call your friends right now and set a date to volunteer at a charity that interests you. From animal shelters, to fitness charities to beach clean up, you're bound to find one you like - bonus points: you will break a sweat also to burn off those sinful butter cream holiday cookies!
•   Research local happenings in your community and see who needs help.
•   Be creative and come up with fun ways to give back, for example; host a free workout group at an orphanage...or even, dare I say, offer to do some handyman work for your Mother-In-Law.

Keep it Simple

Giving back doesn’t have to be time consuming or pricey; it could be as simple as doing something nice for a friend, or offering a ride to an elderly person. Heck, even taking your dog to the dog park can even spark the "Holiday Season Warm Fuzzies." You don’t have to spend hours on end in service, small random acts of kindness are a wonderful way to give back too.

Whatever it is, there are other people out there that need you. Take the focus off yourself for a few hours and see how it feels to be in the Spirit of Giving this season. I guarantee you'll be glowing with holiday cheer.

Happy Holidays from the Man!

A Constant in the Chaos

Yes, that time of year is upon us when our routines and schedules get out of whack. There is more pressure with parties, events, family, shopping, cooking, planning, you get the idea. It can get a little chaotic, to say the least.

It’s important, especially now to take excellent care of yourself. Just because it’s the holidays, doesn’t mean you throw your workouts, or your healthy eating out the icy frosted window. Having consistency this time of year, will be sure to take you into the New Year feeling strong, accomplished and proud.

Sit down with your calendar for the whole month of December, and schedule your workouts in. I know there will be more obligations on your calendar than normal, but making the time to move your body for just 30-60 minutes will make a world of difference as you go through the hustle and bustle of this season.

Food is going to be another important factor in staying healthy too. Did you know more people get sick in January than any other time of year? And, the average holiday weight gain is anywhere from 5-15 pounds. That’s insane! 

Sugar is everywhere, and it seductively calls us from every corner. As well as its partner in crime, alcohol. Both are immune depressants and deplete our life force energy. This party, that party, you could end up eating and drinking yourself into a constant hangover for the whole month of December if you’re not mindful.

Not only is exercising the key to staying healthy, it will be super important to have a plan with your food intake as you go through the holidays as well. Set a specific goal for yourself. Here are some ideas that are helpful:

• Set a goal to eat only a couple bites of sweets once per week. After three bites your pleasure center turns off anyway, and then you are just eating to eat.
• Cook the majority of your meals at home and eat in as much as you can. Plan those menus and get shopping.
• Have only one drink at your work holiday party instead of 4 or 5. This will ensure optimal health throughout this crazy month.
• Commit to the 90/10 or 80/20 rule of eating mostly whole, fresh foods and allowing the 10 or 20% for some holiday leeway.

Remember, you have a choice about what you put in your mouth. No one is forcing you to eat sugar and bad food or drink alcohol. And yes, you can still have fun without those things. You get to choose.

So, listen up; be constant and consistent with your healthy habits this holiday season and move into the New Year resolution free. Resolutions are just a set up for failure anyway. Be intentional about your actions and remain in alignment with your values around health and wellness. This will support you in feeling stellar all season long.

Happy Holidays!

T-Hortonhead

The Ultimate Pre-Thanksgiving Treat

Since Thanksgiving is right around the corner, and I care about your health, I am sharing a delicious recipe with you today for an energizing, delectable Pumpkin Spice Shake using Vanilla Shakeology.

Ingredients:

10 oz non-dairy milk, such as almond, rice or coconut (unsweetened)

1/4 cup pumpkin pureee

palm-full raw cashews

1 frozen banana

1/2 teaspoon pumpkin pie spice

1/8 teaspoon cinnamon

1 scoop Vanilla Shakeology

Optional ice (if you want a thicker shake)

Place all ingredients in a high-powered blender and blend until creamy smooth.

(Recipe was adapted from Karma Chow's Pumpkin Pie Smoothie)

To maintain your fitness, train your brain to focus on the big picture and time spent with loved ones versus the spread on your family table. Develop topics and ideas to keep the conversation interesting that will keep your mind from putting your face in your plate.

Have a Healthy & Happy Thanksgiving!

T-Hortonhead

Your BTP needs some TLC. Say what?

For those of you that have picked up a copy of my book, The Big Picture, you might be very familiar with what BTP is (I encourage you to read on anyway), but for those of you that haven't (ahem),

BTP stands for, Boredom Tipping Point

 Here's how you how to give your BTP a little TLC

You know, so you don't end up miserable, unhappy and burnt out.

Now, you know I am a huge fan of Variety. It IS the spice of life after all. There is nothing worse than being bored with exercise, food, life, relationships... you name it. If you have been experiencing a sense of boredom in any of these areas, your Uncle Tony is here to help.

Remember when you were a kid and you did cool things just for fun? Everything was a hobby then, and you enjoyed doing it. It didn't feel like work, or something you HAD to do, it was something you enjoyed. Well, it's time to bring that feeling back and squash that BTP before it sets in too deeply.

There are tons of people out there who don't have hobbies outside of their family, work, and responsibilities of life anymore. It always amazes me when I ask people what they do for fun, and they stare at me blankly, or tell me they have no time for fun. What? No time for fun?? There is nothing more ludicrous than that statement right there. Life is meant to be fun, otherwise what the heck are we doing here?

If you have let yourself become too responsible, and you are not actively tapping into the joyful, playful part of yourself, then you are not honoring your true self, and I'm sure you're just not any fun to be around (kidding, only half way, really.)

So, I want you to think for a moment, what are those things that you used to love to do as a kid?

What are some things you might like to do now?

What are some things you thought about doing, but haven't because they seem too silly or out of reach?

 Make a list of things that seem fun to you.

Ask your friends what they do for fun. Start to look at local meet up groups in your area to see what peaks your interest. Ping Pong club. Great. Scrap booking. Awesome. Cycling. Even Better.

There are fun things happening all around you, you just forgot to participate. Now, when that list is done, choose one or two of those things and pencil them into your, oh-so-busy, I-don't-have-time-for-fun schedule and DO THEM, this week.

 No ifs, ands or buts about it!

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I promise that the more fun you start having, the more people will want to be around you, the happier you will feel and the more you will be motivated to complete other not-so-fun responsibilities in your life. You will be filling your own cup, and when our own cup is full, we have enough to give to others.

So kick that BTP in the butt with a little TLC for yourself and see what unfolds.

You're welcome!
T-Ho

Get Real: Are You Eating What You NEED Or What You WANT?

The holiday's are quickly approaching, and we all know what that means!

Crappy processed food, boozing and overeating.

NO!!!!!!

I don't mean to be a party-pooper, but all too often I see people overindulging in food they DON'T NEED, and holidays are a trigger for that.

Stuffing your body with greasy, salty chips and franken-food hot dogs are not going to add to your Big Picture - they are only going to take away from it.

Our bodies don't know what to do with all that processed gunk, so guess what happens?

Fat storage!

Clogged Arteries!

Digestive Issues!

Diseased organs!

And more!

Yes, it's getting real.

Time to get really real. Do you need to eat that coffee cake sitting on the counter at work?

Do you really need that whole bag of chips or cookies while watching TV?

No, no, no, and NO! THE ANSWER IS HELL NO !

There's a huge difference between eating what our body needs, and what our brain is craving. The reason we have cravings is because of all the crappy processed food, sugar and simple carbs that we are ingesting daily. Drinking coffee and alcohol don't help either. You know what happens? Both of those create huge sugar highs and lows, putting you on the runaway craving train.

So, as you move into this holiday weekend, I want you to think about eating to fuel your body and brain, nourishing your spirit, and treating your precious gift of life with care and respect. Eat until you're satisfied, not till you’re bloated and uncomfortable.  Make the best, healthiest choices available or bring your own if you’re headed to a holiday event.

This doesn't mean you can't have a good time. It always blows my mind that eating bad food is equated to having fun. How about allowing your curiosity, sense of humor, and vivacious personality be the thing that brings out the best in others this holiday weekend, instead of stuffing your face with food porn for short-lived selfish reasons.

So, remember, you have a choice. Now go make the right one!

T-Ho