Reduce blue light exposure (cell phones, laptops, TVs) 2 hours before bed. Last call for caffeine 6-8 hours before sleep Exercise in the morning so you’re tired by the end of the day Try to go to bed and wake up at the same time each day Drink a cup of herbal tea after dinner Keep an air filter in your bedroom Take a relaxing shower or bath Keep your phone/alarm across the room so you have to get out of bed Lotion your feet and/or hands once you get in bed Listen to ocean waves or nature...

Today’s quote is from Kevin Hart’s book titled “I Can’t Make This Up: Life Lessons” “It’s easy to complain about your life—how tough it is, how unfair it is, how stressful it is, how everyone else has it much better. But if you step into the life of someone you envy for just a day, you’ll discover that everyone has their own problems, and they’re usually worse than yours. Because your problems are designed specifically for you, with the specific purpose of helping you grow.”       All...

Today’s poem is called “Promise Yourself” by Julie Herbert “Of all the things you can do, Promise yourself you will try. It doesn't even matter if you win, As long as you apply.   No one can ask of anything, Of you, except yourself. If you don't want to make a move, It's you who'll be left out.   So don't allow yourself to miss, Out on important things. You may not feel that they are worthy, Yet turn out to be your wings.   Experiences make us whole, And make life feel...

Today’s quote comes from my favorite basketball player, Damian Lillard. When asked about the pressure, he said: “This is just playing ball. Pressure is the homeless man, who doesn't know where his next meal is coming from. Pressure is the single mom, who is trying to scuffle and pay her rent. We get paid a lot of money to play a game. Don't get me wrong - there are challenges. But to call it pressure is almost an insult to regular people." All credit goes to the author. The question of...

Yesterday was Thanksgiving here in the US and today is Black Friday which means we’ve now fully entered the holiday season where we feel enormous pressure to buy and acquire more and more things and stuff, most of which we don’t really need. I don’t think there’s anything wrong with giving gifts to our loved ones but it tends to lead to an enormous amount of clutter in our lives. Here are 10 ways to declutter your life: Throw out all single socks Donate/throw out any shirts, shorts, or...

Today is Thanksgiving here in the United States and a good reminder that we all have room for improvement with daily gratitude so I wanted to share some ideas to help incorporate these little hacks into your daily life. Some of these have been helping me out for years, some I’ve tried a few times, and some I’ve heard from others but haven’t implemented yet. Let’s get to it. Start and end each day with thinking about or writing down what you’re grateful for End each day with asking your...

Today’s quote comes from the Ryan Holiday’s book, “The Obstacle is the Way”. I’ve been fascinated with Ryan’s work lately and these words jumped off the page and captured the essence of stoicism so perfectly I had to share. “If an emotion can't change the condition or the situation you're dealing with, it is likely an unhelpful emotion. Or, quite possibly, a destructive one. But it's what I feel. Right, no one said anything about not feeling it. No one said you can't ever cry. Forget...

Today’s quote comes from the Atlanta-based rapper, Russ. I stumbled upon his music around 2017 and have been hooked ever since. “I have a dream like everyone elses in this universe may have and i always ask myself 'Am i strong enough to face my destiny? Smart enough to face my problems? Brave enough to face my fears? And stupid enough to risk my life?' If it would be 'No' then, 'Disapointed' but if 'Yes' then, 'So be it'.” All credit goes to the author. Now the question of the day is,...

“How Did You Die?” By Edmund Vance Cooke   “Did you tackle that trouble that came your way With a resolute heart and cheerful? Or hide your face from the light of day With a craven soul and fearful? Oh, a trouble's a ton, or a trouble's an ounce, Or a trouble is what you make it, And it isn't the fact that you're hurt that counts, But only how did you take it?   You are beaten to earth? Well, well, what's that! Come up with a smiling face. It's nothing against you to fall down...

“Our Deepest Fear” (Coach Carter version) "Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that most frightens us. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine as children do. It's not just in some of us; it is in everyone. And as we let our own lights shine, we unconsciously...

“If I Had My Child to Raise Over Again” by Diane Loomans   “If I had my child to raise all over again, I’d build self-esteem first, and the house later. I’d finger paint more, and point the finger less. I would do less correcting and more connecting. I’d take my eyes off my watch, and watch with my eyes. I would care to know less and know to care more. I’d take more hikes and fly more kites. I’d stop playing serious, and seriously play. I would run through more fields and gaze at...

“The Will to Win” by Berton Braley   If you want a thing bad enough To go out and fight for it, Work day and night for it, Give up your time and your peace and your sleep for it If only desire of it Makes you quite mad enough Never to tire of it, Makes you hold all other things tawdry and cheap for it If life seems all empty and useless without it And all that you scheme and you dream is about it, If gladly you'll sweat for it, Fret for it, Plan for it, Lose all your terror of...

“A Creed to Live By” by Ennis Parish “Don’t undermine your worth by comparing yourself to others –  It is because we are different that each of us is special. Don’t set your goals by what other people deem is important – only you know what is best for you. Don’t take for granted the things closest to your heart – cling to them as you would your life, for without them, life is meaningless. Don’t let your life slip through your fingers by living in the past or for the future – by living...

“Don’t Quit” by John Greenleaf Whittier "When things go wrong as they sometimes will; When the road you’re trudging seems all uphill; When the funds are low, and the debts are high; And you want to smile, but you have to sigh; When care is pressing you down a bit Rest if you must, but don’t you quit. Success is failure turned inside out; The silver tint of the clouds of doubt; And you can never tell how close you are; It may be near when it seems afar. So, stick to the fight when...

In the same way that we need to consume the right foods for our body, we need to feed our mind with information that fuels a healthy mindset. For a customized workout plan on our app (with a "Name your price' option) head over to https://linktr.ee/myersinc

For a customized workout plan on our app (with a "Name your price' option) head over to https://linktr.ee/myersinc (Written January 26, 2020) Today started out as a typical Sunday: we slept in, cleaned the apartment, Dominique made breakfast, and then walked to Starbucks to get cold brews for the humans and a puppaccino for Nala. I sat down to check my phone when I saw the news for the first time in our family group text:   Kobe died in a helicopter crash.   Wait wtf?   ...

For a customized workout plan on our app (with a "Name your price' option) head over to https://linktr.ee/myersinc A man found a cocoon of a butterfly. One day a small opening appeared. He sat and watched the butterfly for several hours as it struggled to force its body through that little hole. Until it suddenly stopped making any progress and looked like it was stuck. So the man decided to help the butterfly. He took a pair of scissors and snipped off the remaining bit of the cocoon....

1. Move the body (walk, stretch, job, yoga, lift weights, pilates, etc.) 2. Strengthen the mind (read/listen to books, podcasts, conversations with mentors, etc.) For a customized workout plan on our app (with a "Name your price' option) head over to https://linktr.ee/myersinc

One lesson we can learn from Alexander Hamilton and the way he approached his life. For a customized workout plan on our app (with a "Name your price' option) head over to https://linktr.ee/myersinc

On this week's episode of Conscious Conversations with Joey, we dive into these questions: At what point are we good enough? When are we self-improved enough to accept ourselves? What in life, is beautiful to you? Where do you find inspiration? Lastly, do you believe there is good in everyone? Make sure to follow Joey on Instagram @thejoeywild3r

Dominique is 13 weeks out and s**t is getting real! She had her first refeed day and is mixing up her plan and adjusting accordingly. She's narrowing down the options for her suit and is feeling good about the progress. Follow her @thefitfoodielife on Instagram for daily updates!

5 Minute Mindset: "The 12 Week Year" by Brian Moran and Michael Lennington Here are my notes: -Main point: switch from yearly goals to 12 weeks at a time Because URGENCY and eliminates wasting time The process -Create a compelling vision for your life -Set 12-week goals -Break your 12-week goals into weekly and daily action plans -Schedule weekly review and planning sessions to measure results and stay focused on achieving your vision 8 elements of high performance: 1. Vision: clear...

She just finished her 4th week of prep and she is....HUNGRY! (literally and metaphorically) The energy levels are a little lower but her motivation is still riding high. In this episode, Dominique talks about fasted cardio, decreasing caffeine, and which colors she's deciding between for her suit! Follow @thefitfoodielife on Instagram for daily updates