2019
If you are going to ask people about a really good diet to follow, you are going to get a boatload of opinions and suggestions about which one is most ideal.
Most experts agree that diets that emphasize fresh and whole foods reducing fatty, processed foods and sugars are best. So once again, you will find a few excellent diet plans out there to suit your needs – let’s call them lifestyles--ones that if you are interested in getting your health on track, you will want to continue to follow as a way of living for the rest of your life.
Today, we are going to chat a bit about one of these excellent diets for you to consider – Dr. T. Colin Campbell’s plant-based diet is mostly about eating low fat, high fiber foods which are achieved by consuming vegetables, fruits, and whole grains.
https://www.youtube.com/watch?v=t7yjlil4E2Q
Certainly, its greatest focus is on minimizing processed foods, and it is one that stimulates weight loss yet improves your health. Just see how your health benefits when you make this your focus as well. Actually, there isn’t really any clear definition of what the whole-food plant-based diets constitute. It is because a plant-based diet can vary a lot, depending on the extent of how much animal products you also include in the diet. Dr. Campell says that he avoids the ‘V’ words; vegetarian and vegan. He is of the opinion that vegetarians consume too many animal-based foods like fish, dairy, and total fat. Vegans are inclined to eat too much fat and processed foods.
Sometimes people get a bit confused with the vegetarian diet or vegan diet. Those who follow a vegan diet abstain from eating any animal products including dairy and eggs. Vegans won’t eat poultry, meat, eggs, seafood or honey.
Vegetarians exclude all poultry and meat from their diets, but vegetarians may eat eggs, dairy and/or seafood. The WFPB diet is much more flexible than that. Those following the eating plan eat mostly plants, but they do still include unprocessed animal products. However, some who follow the WFBP diet won’t eat animal products, but you will get some who will include small amounts of poultry, eggs, seafood, meat, poultry and dairy in their diet.
Plant-based diets are up-to-date replicas of a lot of the healthy traditional diets that recommend available plant-based foods of the day. This includes fruits, veggies, starches such as corn, potatoes, beans and legumes, seeds, nuts and of course healthy fats such as whole coconuts or olives. Today, there isn’t one plant-based diet that is ‘the’ diet of today, but rather there are many, all with different variations. These variations stem from cultures from all over the world.
Here are a couple of good examples of modern plant-based diets today:
The University of Oxford Cancer Research Center shows that generally, the plant-based/vegetarian diets provide quite high amounts of complex carbohydrates, and also omega-6, vitamin C, dietary fiber, vitamin E, antioxidants like folic acid, carotenoids, and magnesium.
It is true that a plant-based diet is very healthy, but it will take some planning to ensure that you get enough retinol, omega 3 fatty acids, vitamin B12 and enough minerals such as the all-important zinc.
Are you not ready to give up eating animal products? Me too - read the following article, Is eating beef good for me? My flexitarian dilemma
It’s not that much of a problem because not all plant-based diets are totally vegan or vegetarian. Many do in fact include quality animal foods in them, but they do so in moderation – a good example of a diet like this is the Paleo Diet. Foods such as meat, fish, dairy, and eggs aren’t altogether off-limits when transitioning to Paleo. However, animal products do take a back seat to the super healthy unprocessed plant foods. You should aim to limit the above non-plant-based foods to less than 10% of what you put on your plate if you want to experience the impact of increased plant consumption.
This will depend on you because as we mentioned above, there are many types of plant-based diets and apart from that, each person is different too. For instance, diets like the Ornish Diet, The “80-10-10 Diet” and also vegan diets are all high in carbohydrates such as fruit, veggies, grains, and beans. They are low in protein and fat. If you follow these diets, you probably will get around 60–80% of your daily calories from the ‘carb’ macronutrient and only around 10% from proteins or fats.
Some of the longest living civilizations around the world from Okinawa in Japan eat diets comprising of foods that are over 80% of the carb macronutrients. It is important that as the calories you are taking in from carbohydrates are whole and unprocessed- like whole wheat, oats, spelt, rye and quinoa.
Then you get other diet varieties like the DASH Diet or the Mediterranean Diet, which are around 40–60% carbohydrates, but which include more healthy proteins and fats.
Because the WFBP diet is very healthy for your heart, your heart naturally is going to benefit. Studies confirm that those who follow the WFPB diet which is so rich in fruits, veggies, legumes, whole-grains, and nuts – significantly lower their risk of developing heart disease over the people who follow non-plant-based diets. But remember, if you follow a plant-based diet but still include sugary drinks, refined grains, etc., you only increase your risk of heart disease.
There has been a large body of research examining what a plant-based diet can do to prevent cancer. Vegetarian diets were found to be associated with lowering the risks of gastrointestinal cancer and colorectal cancer compared to those who are non-vegetarians.
Diets that are rich in fruits and vegetables also help to prevent cognitive decline as well as Alzheimer's disease in older adults. A plant-based diet naturally has a higher number of plant compounds in it and also antioxidants. These have been shown to slow down the progression of Alzheimer’s disease and to reverse cognitive deficits.
When you make a lifestyle out of the WFPB diet, you are able to reduce your risk of developing diabetes. Studies show that those who follow the diet had a 34% lower risk of developing diabetes than those who didn’t follow a plant-based diet.
We hear this word, inflammation, a lot these days.
These days it is tied to just about every chronic disease around from a leaky gut syndrome to cancer, arthritis, and heart disease. Anti-inflammatory foods go a long way in stopping the progression of a disease because they supply nutrients that fight oxidative stress. High anti-inflammatory foods like those of a plant-based diet promote longevity, they regulate the immune system and they impact the way inflammation affects our lives and our bodies. Plant foods improve and foster better gut health, boosting our immune system’s functioning and reducing autoimmune reactions which would normally cause a whole bevy of age-related diseases.
Plants such as vegetables, ancient grains, seeds, and legumes are all high fiber foods.
High fiber foods lower your risk of constipation, high cholesterol, digestive problems, diabetes, and heart disease. When you get enough fiber, you also prevent cravings and overeating. Fiber also keeps your arteries clear of plaque buildup. Fibers allow healthy bacteria to thrive in your system. Some top high fiber plant foods to add to your diet include flax, avocado, chia seeds, coconut, apples, figs, dates, cabbage.
There are still many populations in the world that eat traditional diets which are high in plant foods – these people tend to suffer far less from chronic disease than those who eat the modern Western diets.
There are “ Blue Zones ” in the world where people eat the highest percentage of plant-based foods and people can be found there who live well over the age of 100. They don’t know a lot about heart disease, cancer, diabetes, dementia, osteoporosis and the like. The famed Lyon Diet Heart Study discovered that the Mediterranean-style diet , which is mostly plant-based, was able to cut heart attacks and death rates from heart disease by 70% compared with a traditional American Heart Association diet. Plant foods that are commonly eaten in the ‘healthy’ part of the world are green leafy veggies, fresh herbs, and spices, tropical fruits like pineapples and mangoes, seeds and nuts, ancient grains and corn, beans, olive oil, and sweet potatoes.
https://www.youtube.com/watch?v=m3WBys6zIo4
Start weeding out the processed packaged stuff today!
Most experts agree that diets that emphasize fresh and whole foods reducing fatty, processed foods and sugars are best. So once again, you will find a few excellent diet plans out there to suit your needs – let’s call them lifestyles--ones that if you are interested in getting your health on track, you will want to continue to follow as a way of living for the rest of your life.
Today, we are going to chat a bit about one of these excellent diets for you to consider – Dr. T. Colin Campbell’s plant-based diet is mostly about eating low fat, high fiber foods which are achieved by consuming vegetables, fruits, and whole grains.
https://www.youtube.com/watch?v=t7yjlil4E2Q
What does Whole Food Plant-Based nutrition focus on?
Certainly, its greatest focus is on minimizing processed foods, and it is one that stimulates weight loss yet improves your health. Just see how your health benefits when you make this your focus as well. Actually, there isn’t really any clear definition of what the whole-food plant-based diets constitute. It is because a plant-based diet can vary a lot, depending on the extent of how much animal products you also include in the diet. Dr. Campell says that he avoids the ‘V’ words; vegetarian and vegan. He is of the opinion that vegetarians consume too many animal-based foods like fish, dairy, and total fat. Vegans are inclined to eat too much fat and processed foods.
The basics of the Whole Food Plant-based Diet (WFPB) are this:
- It limits and even avoids animal products.
- It focuses on plants and this will include veggies, fruits, legumes, whole grains, nuts and seeds (this make up most of what you eat).
- It excludes refined foods (such as added sugars, processed oils, and white flour).
- It pays attention to good food quality. A big part of the WFPB diet is to source your local organic food whenever you can.
Sometimes people get a bit confused with the vegetarian diet or vegan diet. Those who follow a vegan diet abstain from eating any animal products including dairy and eggs. Vegans won’t eat poultry, meat, eggs, seafood or honey.
Vegetarians exclude all poultry and meat from their diets, but vegetarians may eat eggs, dairy and/or seafood. The WFPB diet is much more flexible than that. Those following the eating plan eat mostly plants, but they do still include unprocessed animal products. However, some who follow the WFBP diet won’t eat animal products, but you will get some who will include small amounts of poultry, eggs, seafood, meat, poultry and dairy in their diet.
Let’s examine the plant-based diet
Plant-based diets are up-to-date replicas of a lot of the healthy traditional diets that recommend available plant-based foods of the day. This includes fruits, veggies, starches such as corn, potatoes, beans and legumes, seeds, nuts and of course healthy fats such as whole coconuts or olives. Today, there isn’t one plant-based diet that is ‘the’ diet of today, but rather there are many, all with different variations. These variations stem from cultures from all over the world.
Here are a couple of good examples of modern plant-based diets today:
- The Mediterranean Diet
- The Macrobiotic Diet
- The Vegan Diet
- The Raw Food Diet
- Vegetarian diet types
The University of Oxford Cancer Research Center shows that generally, the plant-based/vegetarian diets provide quite high amounts of complex carbohydrates, and also omega-6, vitamin C, dietary fiber, vitamin E, antioxidants like folic acid, carotenoids, and magnesium.
It is true that a plant-based diet is very healthy, but it will take some planning to ensure that you get enough retinol, omega 3 fatty acids, vitamin B12 and enough minerals such as the all-important zinc.
Are you not ready to give up eating animal products? Me too - read the following article, Is eating beef good for me? My flexitarian dilemma
It’s not that much of a problem because not all plant-based diets are totally vegan or vegetarian. Many do in fact include quality animal foods in them, but they do so in moderation – a good example of a diet like this is the Paleo Diet. Foods such as meat, fish, dairy, and eggs aren’t altogether off-limits when transitioning to Paleo. However, animal products do take a back seat to the super healthy unprocessed plant foods. You should aim to limit the above non-plant-based foods to less than 10% of what you put on your plate if you want to experience the impact of increased plant consumption.
How many plants should you eat on a plant-based diet?
This will depend on you because as we mentioned above, there are many types of plant-based diets and apart from that, each person is different too. For instance, diets like the Ornish Diet, The “80-10-10 Diet” and also vegan diets are all high in carbohydrates such as fruit, veggies, grains, and beans. They are low in protein and fat. If you follow these diets, you probably will get around 60–80% of your daily calories from the ‘carb’ macronutrient and only around 10% from proteins or fats.
Some of the longest living civilizations around the world from Okinawa in Japan eat diets comprising of foods that are over 80% of the carb macronutrients. It is important that as the calories you are taking in from carbohydrates are whole and unprocessed- like whole wheat, oats, spelt, rye and quinoa.
Then you get other diet varieties like the DASH Diet or the Mediterranean Diet, which are around 40–60% carbohydrates, but which include more healthy proteins and fats.
How do plant-based diets compare to the vegan diet?
Vegan Diet
- It is 100% plant-based. That means there are no animal products at all. Meat, fish, dairy, eggs are all strictly excluded
- The vegan diets are becoming more popular particularly with the younger people who want to lose weight. There are just some concerns with the vegan diet when it comes to deficiencies associated it, i.e. protein, iron, calcium, essential fatty acids such as omega 3, vitamin B12.
- Vegan diets are linked to lowering the risk of obesity and preventing certain diseases such as diabetes.
- Vegan diets do have benefits according to some people. They are low in calories, low in fats (saturated and mono-unsaturated fat), dietary proteins, dietary cholesterol, alcohol, and sodium.
- Studies show that vegans are more likely not to get enough nutrients and might not even consume enough calories overall.
Top healing foods to add into your plant-based diet
- Veggies: the more the better in fact. Vegetables are nutrient-dense and low in calories, full of antioxidants too.
- Fresh fruit: Try and get in at least 1-3 pieces of whole fruit each day (not juice). The fruit is low in calories but packed with fiber and antioxidants, vitamins and water. Some good fruit choices are berries, kiwi, melon and tropical varieties.
- Healthy fats: Virgin olive oil and coconut oil, sesame oil, flax and avocado oils are excellent; as are nuts and seeds.
- Whole grains: Unprocessed grains are a very good source of fiber and also some minerals. They are best eaten in moderation though. Some examples of whole grains are unprocessed quinoa, oatmeal, millet, brown or wild rice, and barley. Avoid packaged wheat products and processed grains because these are the ones that are used to make bread and pastries etc., which cause your body to become inflamed.
- Healthy proteins: Although plants take center stage on the plant-based diet, there are high protein foods that are excellent for giving you the necessary energy as well as to retain your muscle mass. Some examples are wild-caught fish, grass-fed beef and free-range eggs and chicken.
- Water and unsweetened drinks: You need to consume plenty of fluids and stay hydrated. Drink plain water, and drink tea and coffee in moderation. Try and avoid sweetened drinks at all costs because these contain excessive sugar.'
Some good tips
- Just remember that not all plant-based diets are equal when it comes to their health benefits. The key to a plant-based diet is to reduce processed and packaged foods. Some experts say think of potatoes as a starch more than a veggie on the plant-based diet.
- Also, choose 100% whole grains, like the ancient grains, ideally limiting your whole grain intake to 1 or 2 servings a day.
- Drink plenty of water.
- There are a lot of plant-based diets eaten all over the world, The real plant-based diets are different from vegetarian and vegan diets because they do often include some high-quality animal products eaten in moderate amounts.
- One of the main purposes of the plant-based diet is to eat more plants in order to reduce inflammation and boost your chances of living a long and healthy life, and losing weight is also a great bonus.
Health is improved and you can lose weight on the plant-based diet
- We all know that obesity is a real problem, not just in the US, but all over the world. In the US, over 69% of adults are obese or overweight. Ouch!
- With this diet, you can, fortunately, make the necessary dietary and lifestyle changes that will help you lose weight and have a lasting impact on your health.
- There are many studies that prove that following a plant-based diet can benefit your weight loss. It is also because it consists of eating a lot of fiber, but it also excludes any processed foods – both of these combinations are winners when it comes to shedding the excess pounds.
- When you adopt a healthy plant-based eating pattern like this one, you help to keep your weight off in the long run too.
- A study was done on 65 obese adults - they were assigned the WFPB diet. They lost quite a bit more weight than the control group did and they were able to sustain their weight loss of just over 9 pounds in the follow-up year.
- Just cutting out processed foods as part of this diet, you are already going to lose weight in any case.
- When you take on the plant-based diet, apart from benefiting your waistline, you also lower the risk and also reduce symptoms of some chronic diseases.
- Plant-based diets have links to lowering the risk of obesity, lowering your BMI status and reducing complications related to obesity. This includes metabolic syndrome and heart problems. A study was done in 2013 by the European Journal of Clinical Nutrition found that over 18 weeks on a low fat plant-based diet helped people to improve their weight, their glycemic control, and the plasma lipids.
Let’s take a look-see at the health benefits of the WFPB diet:
Heart Disease
Because the WFBP diet is very healthy for your heart, your heart naturally is going to benefit. Studies confirm that those who follow the WFPB diet which is so rich in fruits, veggies, legumes, whole-grains, and nuts – significantly lower their risk of developing heart disease over the people who follow non-plant-based diets. But remember, if you follow a plant-based diet but still include sugary drinks, refined grains, etc., you only increase your risk of heart disease.
Cancer
There has been a large body of research examining what a plant-based diet can do to prevent cancer. Vegetarian diets were found to be associated with lowering the risks of gastrointestinal cancer and colorectal cancer compared to those who are non-vegetarians.
Cognitive Decline
Diets that are rich in fruits and vegetables also help to prevent cognitive decline as well as Alzheimer's disease in older adults. A plant-based diet naturally has a higher number of plant compounds in it and also antioxidants. These have been shown to slow down the progression of Alzheimer’s disease and to reverse cognitive deficits.
Diabetes
When you make a lifestyle out of the WFPB diet, you are able to reduce your risk of developing diabetes. Studies show that those who follow the diet had a 34% lower risk of developing diabetes than those who didn’t follow a plant-based diet.
Anti-inflammatory
We hear this word, inflammation, a lot these days.
These days it is tied to just about every chronic disease around from a leaky gut syndrome to cancer, arthritis, and heart disease. Anti-inflammatory foods go a long way in stopping the progression of a disease because they supply nutrients that fight oxidative stress. High anti-inflammatory foods like those of a plant-based diet promote longevity, they regulate the immune system and they impact the way inflammation affects our lives and our bodies. Plant foods improve and foster better gut health, boosting our immune system’s functioning and reducing autoimmune reactions which would normally cause a whole bevy of age-related diseases.
Plant-based foods are high in fiber, promoting good digestion
Plants such as vegetables, ancient grains, seeds, and legumes are all high fiber foods.
High fiber foods lower your risk of constipation, high cholesterol, digestive problems, diabetes, and heart disease. When you get enough fiber, you also prevent cravings and overeating. Fiber also keeps your arteries clear of plaque buildup. Fibers allow healthy bacteria to thrive in your system. Some top high fiber plant foods to add to your diet include flax, avocado, chia seeds, coconut, apples, figs, dates, cabbage.
Risk of chronic disease is lowered
There are still many populations in the world that eat traditional diets which are high in plant foods – these people tend to suffer far less from chronic disease than those who eat the modern Western diets.
There are “ Blue Zones ” in the world where people eat the highest percentage of plant-based foods and people can be found there who live well over the age of 100. They don’t know a lot about heart disease, cancer, diabetes, dementia, osteoporosis and the like. The famed Lyon Diet Heart Study discovered that the Mediterranean-style diet , which is mostly plant-based, was able to cut heart attacks and death rates from heart disease by 70% compared with a traditional American Heart Association diet. Plant foods that are commonly eaten in the ‘healthy’ part of the world are green leafy veggies, fresh herbs, and spices, tropical fruits like pineapples and mangoes, seeds and nuts, ancient grains and corn, beans, olive oil, and sweet potatoes.
And lastly, Whole Food Plant-Based Diets are Great for the Environment
- Not only does a plant-based diet benefit your health and also your waistline, but it is also so kind to our beautiful planet. Eating foods that are lower on the food chain, which take up fewer natural resources to produce, have a lower carbon footprint – sparing the lives of livestock. This is simply good news all round. The American Journal of Clinical Nutrition says that manufacturing animal foods requires a much higher proportion of water, fossil fuels, land, and energy than most plant foods do. The positivity of eating plant-based foods has far-reaching effects.
https://www.youtube.com/watch?v=m3WBys6zIo4
- Harvard Medical School has its own eating plan called the Harvard Healthy Eating Plan and they consider it to be a good example of what a balanced plant-based diet is. They say that “The latest and best scientific evidence shows that a plant-based diet rich in vegetables, whole grains, healthy fats, and healthy proteins lowers the risk of weight gain and chronic disease.”
- These diets are so good for your health than a lot of other health authorities have promoted their own different variations of what are mostly plant-based diets – such as the American Heart Association and also the American Cancer Society. The experts believe that these diets are beneficial to your health for both adults and children; to enable them to increase their nutrient intake, and at the same time lowering any excess “empty calorie” intake.
- Plant-based diets, which are similar to vegetarian diets in a lot of ways, offer safety nets against metabolic syndrome and coronary heart diseases, certain cancers, hypertension, obesity, type-2 diabetes, and cardiovascular problems.
- When you eat more plants, particularly veggies and fresh fruit, and cut out the over-processed meats and packaged products, you will discover the value it gives you when it comes to losing weight. The desire to lose weight is one good reason to start a plant-based diet, however, there are plenty of other reasons to eat plants as well. Plant-based diets have lower carbon footprints than other, more animal byproduct centric diets; and plant-based diets help reduce the likelihood of developing chronic diseases.
Start weeding out the processed packaged stuff today!
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Happy 21st Birthday, @chardonaemanuel! π As your dad, I'm bursting with pride today more than ever. It's been a joy and an honor to watch you grow into the incredible person you are. Your strength, kindness, and spirit light up the lives of everyone lucky enough to know you. As you step into this new chapter, know that I'm here cheering you on, always your biggest fan. Here's to you, your dreams, and the amazing journey ahead. Remember, the world is brighter with you in it. Love you tons, Chardonae. Happy Birthday! - Dad PS - The link to my most popular episode of the 2% Solution Podcast, where I interview Chardonae, is linked via my bio.Button -
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πβ¨ Happiness Alert! β¨π β β Hey, 2% Collective! β β It’s time to sprinkle some joy in your feed because today, we’re diving deep into the vibrant world of happiness with the latest episode of "The 2% Solution" Podcast. π§π« β β We're unpacking the 2024 World Happiness Report, and trust me; it’s not just stats and figures; it’s about discovering joy in the every day, learning from the happiest folks on earth, and finding that age is but a number in the pursuit of happiness. πβ‘οΈπβ β Feeling curious? Intrigued? Maybe even a tad excited? β β Jump right into this happiness adventure by hitting the link in our bio. Let’s chase those joyful moments and transform our daily grind into a fun, new dance move. ππΊβ β Don’t keep the happiness to yourself. β β Share this post with someone who lights up your world! And remember, it's the small steps that lead to big smiles. π β β Let’s make happiness go viral! ππ β β ππ§ Link in bio! Let's get happier together!Button -
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Nothing like a morning walk and talk to get reconnected and on point! As always, thanks for being my partner in life @thelifeenhancers β€οΈButton -
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One of my favorite things about coaching @crossfit at @crossfitbc is that I’m given the opportunity to introduce new people to a sport that prioritizes the life athlete in all of us. Courtney is a phenomenal human being who does a lot of good in the world, and on top of it, is one heck of a life athlete! With a deep history in competitive sport, it’s been an honor to welcome her into the CrossfitBC fam-jam! Friends that sweat together, stick together!Button -
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Prepare to bid farewell to the limitations that hold you back and embrace the boundless potential of what you can achieve. β β In our latest episode, we humorously and insightfully challenge the four-letter word 'can't' and show how a simple shift in vocabulary can unlock a universe of possibilities. β β Empower yourself with the tools to replace 'can't' with 'not yet' and cultivate a growth mindset that will lead to greater achievements. β β Join us on the journey to a life where every 'can't' is on the brink of becoming a 'can,' and possibilities are endless. β β Tune in for a motivational boost and challenge yourself to join the audacious 2% who dare to do the impossible.β β The link is in the bio.ποΈπButton -
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Hey y'all! π So, there's this one supplement that's become my go-to. It's been a game-changer for calming my body's inflammation and kicking my post-workout recovery up a notch. And yep, you guessed it, I'm talking all things #orlopartner here! @orlonutrition's Omega 3 and DHA magic. These goodies come in a polar lipid form, which means they're superstars at absorbing into your body. We're talking three times more than fish oil or other algae. What's the bonus? The capsules are teeny-tiny, and you can say goodbye to that weird fishy aftertaste. πβοΈ I've been on the hunt for the perfect Omega 3 formula for what feels like forever, and let me tell you, Örlö has stolen my heart for all the reasons I just spilled. Want to try it out? Use my code DAI at Orlonutrition.com or click the link in my bio. Trust me, your body will thank you! Catch you later for more health hacks! And P.S. ignore the blackberry seed in my tooth! I was saving that one for later... #veganomega3 #optimalhealth #omega3 #ORLONutrition #ORLOpartner #veganomega3 #optimalhealth #BetterTogether #HealthRevolution #testedbyyou #bioactiveomega3 #Omega3Power #SupplementScience #InflammationWarrior #WellnessJourney #HealthyHabits #TrustworthyResults #GameChanger #LiveBetter #InstaHealthβ£Button -
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Great movie night with my daughter @chardonaemanuel … we got an invite to the #IMAX pre-screening of the new @godzillaxkong movie! It was entertaining and a nice addition to the franchise. Wasn’t my favorite of all the Titan movies, but was worth the watch! Thanks again for the invite @warnerbrosca — btw we love our new toques too! β€οΈButton -
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About to head out to connect with the amazing Abbotsford @saputo_inc team. Today, we’ll be chatting about “How to be a Champion of Change!” and some of the incredible ways we can rewrite the brain to achieve the shifts to make our human experience more happy, joyful and fulfilled. Have a lot of singed copies of my book, The Whole Life Fitness Manifesto…. Here we go!Button -
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Ever felt trapped by the rigid rules of dieting or struggled to maintain a healthy balance with food?β β Join us as we sit down with Lisa Franz, aka @nutritioncoachingandlife. β β Her revolutionary approach to flexible dieting and lifestyle transformation changes everything we've been taught about nourishment and well-being.β β [Check out the ποΈ π in the bio]β β Lisa's journey from restrictive eating to the freedom of a location-independent life is inspiring; it's a blueprint for anyone craving a sustainable and enjoyable relationship with food.β β Lisa's insights shed light on the tangled misconceptions that equate dieting with deprivation, and we get to the heart of why it's essential to foster a harmonious relationship with the food on our plates.β β We cover the ground from the perils of extreme dieting to the benefits of strength training for women, debunking myths that hold many back from their true potential.β β This episode is packed with wisdom on embracing a balanced nutritional philosophy that doesn't demonize nutrients but celebrates the joy of eating well.β β As we wrap up our enlightening conversation, Lisa and I discuss the transformative power of aligning our daily habits with our deepest goals and dreams.β β Whether establishing self-care routines or navigating the complexities of personal relationships and growth, this episode offers the clarity and motivation to craft a unique path.β β So, grab a seat and get ready to be empowered—Lisa's story and the wealth of advice shared might be the catalyst for your own transformation.Button -
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Ever feel like your daily grind is a never-ending marathon, with every mile marker demanding more from you?β β If that hits home, this 2% Solution Podcast episode is your pit stop. In today's episode, we're exploring how LESS Can Be MORE for those with High-Performer Syndrome. β β (Check out the ποΈ link π in my bio for the full episode)β β As your host and resident cheerleader, I'm here to arm you with the strategies you need to combat High-Performer Syndrome—without the need for that extra shot of espresso.β β We're peeling back the layers of this relentless pursuit of excellence, revealing our shared struggle with juggling too much and the guilt of downtime.β β Strap in for a session that's part therapy, part strategy seminar. We'll explore the power of a beautifully simple two-letter word—"no"—and why it’s time to frame it in a positive light.β β We'll uncover the underappreciated elegance of imperfection, taking cues from Persian rugs and the Japanese art of Kintsugi to celebrate the gold in our cracks. β β And if you've been skimping on that precious 'me time,' consider this your intervention. β β Prepare to chuckle over your cup of joe and kick-start your day with a healthier mindset. β β Remember, these aren't just life hacks; they're your ticket to a sustainable, high-achieving life that sparkles with a bit more gold and much less burnout.βButton -
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A great morning for an early bike. Happy #SundayFunday πButton -
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When was the last time you took a moment to just pause and breathe in the now? Seriously, life is zooming by at a hundred miles an hour, and it’s way too easy to miss the magic happening right in front of us. Let’s make a pact to hit the pause button every now and then, soak in the present, and truly appreciate the beauty of this very moment. It’s like giving a little gift to our future selves. Trust me, the world can wait for a minute. Let’s enjoy the here and now. π #LiveInTheMomentButton -
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Unlock the transformative power of gratitude in mere minutes with our latest episode, guiding you through an immersive visualization exercise that can revolutionize your daily life.β β I'm thrilled to share this potent tool for reducing stress, uplifting spirits, and improving overall well-being. β β [Check out the full 7 minute ποΈ episode via the link in my bio]β β We’ll excavate the depths of thankfulness, revealing its potential as a steadfast beacon, guiding us toward a more joyous and content existence. β β It's not just about recognizing what's good in our life; it's about embedding these blessings into our psyche, creating a well of positivity that we can draw from in times of need.β β Feel the stress melt away as you settle into this episode, where I'll lead you step-by-step through a gratitude practice that piques the senses and awakens the heart. β β You’ll learn to foster an attitude of gratitude for the present, cherish the gifts of your past, and eagerly anticipate the promise of the future. β β This isn’t just another listen-and-forget episode; it's an essential part of your self-care toolkit that you can revisit whenever life's tumults shake your foundation. Share this episode with someone who could use positivity, and remember to subscribe for more life-enhancing practices from the 2% solution. β β Let’s elevate our lives together, five grateful minutes at a time.β β β β β #GratitudePractice #Mindfulness #WellnessJourney #PositiveVibes #SelfCare #GratefulHeart #JoyfulLiving #ThankfulThursday #TransformativeTools #InnerPeace #SelfImprovement #PodcastEpisode #2PercentSolution #DailyGratitude #MentalWellbeing #StressRelief #SelfDevelopment #PersonalGrowth #HappinessJourney #PositivePsychologyButton -
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@bryanfalchuk's 'Do A Day' philosophy transformed his life from despair to the peak of personal victory.β β This heartfelt conversation explores how life's experiences reshape us and the importance of resilience and growth.β β We celebrate the cathartic act of writing and reflect on the profound realization that our self-worth is not tied to the material. β β Our exploration of Bryan's story illuminates how societal pressures and our own identities can obscure our true needs.β β Join us on this expedition toward personal fulfillment and balance, one step at a time.β β Link in the bio.βButton -
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Are you someone who likes to "Shoulda" on yourself? You know, those moments when you start to listen to that loud voice in your mind that screams... Yo! What are you doing?! You shoulda have done that yesterday! You shoulda gone to the gym! You shoulda not eaten that piece of pie! We all have that little voice that likes to shoulda, woulda, and coulda all over the place... In today's micro episode, I dive into this phenomenon and provide practical tips and skills to stop should-ing, would-ing, and could-ing all over yourself. If you know what I'm talking about, this episode is a must-listen-to. Link in my bio.Button -
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Thank you sunshine! What a fantastic weekend. The sun makes me smile :) πΈc/of @thelifeenhancersButton -
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What a night #Vancouver… it’s definitely feeling like spring is in the air. β€οΈButton -
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Well, in about two hours time I’ll have finished my 10th Crossfit open… it’s been quite the year with some ups and downs with my health. My autoimmune condition is at times unpredictable and has affected my consistency and frequency of training… but I’m ok with that. Life has natural ebbs and flows… and right now I’m enjoying the flow! Stay tuned for more! It’s go time. π Let’s do this @crossfitbc — Friday Night Lights is on!Button -
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ππ― Dive into the Art of Goal-Setting with the latest 2% Solution episode! β β π Join me on a thrilling ride through history and the SMART formula that transforms dreams into achievements. πβ β Ever wondered why some goals lead to success while others fizzle out? π€β β We're uncovering the secrets of Specific, Measurable, Attainable, Realistic, and Time-bound objectives, nodding to legends like Florence Nightingale and Charles Darwin. ππ‘β β But beware of the DUMB pitfalls - Disconnected, Unrealistic, Misguided, and Broad goals that can derail your journey. β β We're learning from the past, from the Maginot Line to Xerxes' errors, to ensure your aspirations are bulletproof. π‘οΈβ β In just 7 minutes, transform your goal-setting with actionable, measurable strategies that lead to triumph. π₯ β β Don’t let your dreams be dreams; make them your reality! β β π Link in bio to listen to the full episode. β β β β #Goals #SMARTgoals #Success #DreamBig #2PercentSolution #AchieveMore #HistoryLessons #GoalSettingMasterclassButton -
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Friends who sweat together, stay together, forging stronger bonds with every shared mile and lifted weight.Button -
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Hey, #2PercentSolution Collective! Ready to turn your pain into your ultimate power? Then you’re in for a treat! π§ We just dropped an electrifying episode with the unstoppable @fitwithderick2 aka Derick Johnson, a US Army Veteran and transformation coach who’s mastered the art of thriving, not just surviving.β β π₯ Derick dives deep into his journey of overcoming obstacles and how he harnesses his challenges to fuel his mission of helping others unlock their full potential. It’s more than just motivation; it’s about actionable strategies to revolutionize your life.β β π Whether you’re battling your own inner demons, seeking a nudge to leap towards your goals, or craving a life charged with purpose and passion, this episode is your call to action!β β πͺ Discover how to craft resilience, embrace your true self, and build a life you’re proud to lead. Derick’s story and insights are a powerful reminder that your greatest struggles hold the keys to your most profound achievements.β β ποΈ Tap the link in our bio to listen to the full episode on The 2% Solution Podcast and embark on your journey to transforming pain into undeniable strength. Let’s make those small changes for monumental gains together!β β π Don’t forget to share this episode with someone who needs to hear this today. Subscribe, review, and help us spread the inspiration. Your support makes all the difference. Let’s grow together! #ThriveNotSurvive #OvercomeObstacles #DerickJohnson #MotivationForLife #PodcastLove #ListenNowButton -
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What physical activities do you do to challenge yourself? To shift your mind from impossible to possible? For me, I’m absolutely loving how @CrossFit not only challenges my limits but also teaches me to tackle real-life situations with grit and determination! It’s more than just a workout; it’s a life lesson in strength, resilience, and pushing beyond what I thought possible. πͺ πΈ care of @thelifeenhancers @crossfitbc #CrossFitLife #StrongerEveryDayButton -
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Hey friends!! π Let’s talk about something super important - feeling good in your own skin. Because guess what? You deserve to! Every single one of us is like a rare, never-before-seen treasure, and it’s about time we start treating ourselves that way. π Maya Angelou once said, “Success is liking yourself, liking what you do, and liking how you do it.” And honestly, she nailed it. Confidence starts with a little bit of self-love and a whole lot of self-acceptance. So here’s a shoutout to being unapologetically us, to celebrating our quirks, and to supporting each other in this journey. Let’s own our stories and wear our skins with pride because we’re all kinds of awesome. Spread the love, friends! Let’s lift each other up and dance through life, confident and proud. ππΊ #LoveYourself #BeYou #ShineOn #MayaAngelouInspiration #PositiveVibesOnlyButton -
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π¨ Did you know that Ultra-Processed Foods (UPFs) might be the sneaky culprits behind your afternoon energy crash and foggy focus? ππ§β β Yes, those quick-grab snacks and meals could do more harm than good to our bodies and minds. Shocking, right?β β Here’s the scoop: Recent studies reveal some pretty alarming stats about UPFs - they’re everywhere and packed with additives that our bodies just weren’t designed to handle. This zaps our energy and messes with our ability to stay sharp and focused. π€―β β But don't worry, it's not all doom and gloom! π β β On the latest 5-minute episode of the 2% Solution podcast, we dive deep into the world of UPFs, uncovering their health implications and, most importantly, what you can do about it. π§ β β It's fun, it's informative, and it just might inspire you to make those small changes that lead to big shifts in your health and well-being.β β Ready to get the whole story and boost your energy and focus? Check out the link in the bio and listen to the episode. β β Trust me, your body (and your brain!) will thank you. β β Let’s make those small adjustments for a happier, healthier life. πβ β #DitchTheJunk #EnergyBoost #FocusOnHealth #2PercentSolution #EatRealFood #HealthyLiving #PodcastLove #2percentsolutionpodcastButton -
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Hello Monday!!! What a fantastic weekend! Hanging with friends, CrossFit Open, and a whole lot of connection time. Huge thank you to my good friend @matchmurphy for a day of exploration and connection. And congrats to @thelifeenhancers for a great performance of Open WOD 24.2… Feeling a whole lot of gratitude and excitement as we head into a new week. Sending everyone positive vibes! Let’s make this week great.Button -
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And how was your weekend? Mine was a little of this and little of that. And a whole bunch of smiling! π πΈ care of @thelifeenhancersButton -
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Well that was a spicy little number. But feeling accomplished after completing 7 rounds in workout 24.2 of the @crossfit Open. Thank you to @thelifeenhancers for the support, encouragement and for the screams of “keep going”… and of course, to the whole @crossfitbc community! What do you think 24.3 will be???Button -
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Every year, we earmark a day to celebrate the indomitable spirit of women, but on this episode of the 2% Solution Podcast, we do more than mark a calendar date. We trace the footsteps of valiant women whose marches and protests carved the path for the rights we cherish today. Join me for a heartfelt journey through the history of International Women’s Day, from its labor movement origins to the continued quest for equality. We’ll explore the impact of the brave souls who have contributed to the liberties we sometimes take for granted — and the pressing reality that our journey toward equal rights for all genders still stretches far ahead of us. Celebrations are often about looking outward, but today, I turn inward to share the influence of the phenomenal women in my life: my daughter Chardonae, Brie, my wife Christie, and my exceptional mother. Their stories illuminate the episode as they personify the tenacity, wisdom, and resilience we celebrate on International Women’s Day and beyond.Button -
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Hey friends! Ever find yourself feeling like your brain's in a blender? π€― Same here. But guess what? Hopping on my bike and hitting the road (or trail) works better than pressing that blender's 'off' button. Let’s explore the top 3 brain-boosting benefits of cycling with a sprinkle of humor because...why not? 1. Stress? I Don’t Know Her π«π€·βοΈ Ever feel like you’re a squirrel in traffic? Me too. But after a bike ride, it's more like a Zen master in a quiet forest. Cycling is like sending your stress on a one-way ticket outta town. Pedal out the stress, and let your worries get winded trying to keep up. 2. Hello, Happy Hormones! ππ Feeling gloomy? Let's turn those endorphins up! Riding your bike pumps out happiness hormones like a free candy dispenser. It’s like your brain’s own little party, and guess what? You’re always on the VIP list. 3. Brain Fog? More Like Brain Clear π§ π¨ If your mental clarity is playing hide and seek (and doing a good job at hiding), biking is the seeker. It’s like clearing cobwebs with a leaf blower. Suddenly, those creative ideas and solutions start popping up like toast. Who knew pedaling could power up your brain? So, next time life feels too much, grab your bike, and let's turn those pedals into mood lifters. Because nothing says "I'm conquering life" like two wheels and a bit of breeze. π¬οΈπ΅βοΈ Stay wheely awesome, friends! #BikeLife #MentalHealthMatters #RideItOut #PedalPower #StressBuster #HappyHormones #BrainFogBeGone #CyclingJoyButton -
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Have you ever considered the remarkable change that can stem from seemingly insignificant daily efforts?β β Join me on a profound exploration with Brent Dowlen (@thefallibleman) of TheFallibleMan.com, as we share an enlightening conversation about personal transformation through small, consistent steps.β β Brent presents an inspiring narrative of resilience and growth, teaching us how embracing our fallibility can propel us toward our greatest feats.β β Together, we examine the art of reassessing life priorities and the importance of fostering meaningful personal goals, encouraging you to reflect on what truly matters in life.β β As I continue my own journey of introspection, it leads to a candid discussion about redefining success beyond material wealth and towards a life rich with experiences and relationships.β β Brent and I share insights on the impact of embracing change and breaking free from habitual patterns, especially in today's digital era.β β We inspire you to contemplate the 'why' behind your actions and invest your finite energy into pursuits that genuinely enrich your life rather than those that merely pass the time.β β This episode culminates with a call to action for all listeners, especially men, to join Brent and me in building a platform for emotional and intellectual growth.β β We stress the significance of the 2% solution—small, daily actions that can lead to monumental shifts over time. β β Listen in as we embolden you to take those small steps, whether dedicating thirty minutes daily to a podcast or a book, to pursue your passions and drive personal change, ultimately guiding you to a more fulfilling journey.β β The link to the full episode is in the bio. β β #2percentsolutionpodcastButton -
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ποΈ Today on the #2PercentSolution podcast... β β 10 truths I've learned after 23 years of dating my wife!β β The π link to the full episode is in the bio. β β Our journey has been one of perpetual growth, and along the way, we've unearthed pivotal moments and truths that have fortified our bond.β β From the transformative power of a vulnerable heart-to-heart during our most challenging days to the enchanting ritual of continuous dating that keeps our spark alight, I'll candidly share these experiences, hoping to illuminate the path for others in pursuit of a love that endures.β β This episode is a treasure chest of relationship wisdom, where I divulge our top 10 love and relationship truths that have served as the bedrock of our lasting connection.β β You'll learn how we nurture the delicate threads of emotional, spiritual, and physical intimacy and why the seemingly insignificant acts of love are the ones that build a thriving partnership.β β As we share these insights, we invite you to embrace a philosophy of co-commitment rather than co-dependence and to be inspired by the powerful, everyday choices that sustain the flames of love.β β Join us on this journey of discovery, where learning how to love is just as important as the act of loving itself.Button -
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Sometimes you just have to laugh at yourself… life can be so serious, but it can also be so much fun… an adventure of growing into the person we choose to be. Who are you evolving into? π€Button -
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Guess what? β β We've got something super cool lined up for you this week, and trust me, you don't want to miss out. β β My friends at #VoiceStory are teaming up with some amazing groups around the Lower Mainland to bring you something special - a night filled with stories, inspiration, and community.β β π Event Alert: INvisibleβ π When? This Wednesday, March 6th, from 6:30 to 8:30 PM PST β π Where? Landmark Cinemas at 800 Carnarvon Street in New Westβ β So, what's INvisible all about? It's a chance to dive deep into the lives of some incredible folks - local stars and guests from as far away as Nova Scotia. They're opening up about their journeys with hidden conditions and how they've turned challenges into triumphs. β β And the lineup? Absolutely stellar:β β π₯ Cassidy Megan, the brains behind "Purple Day" for epilepsy awarenessβ π₯ Rosalyn Salanguit, who's doing fantastic work with the BC Cancer Foundationβ π₯ Eileen Davidson, an author and powerhouse speaker for Pain BC/Arthritis Society Canadaβ π₯ Carmela Smythe, the amazing BounceBack Coach/Team Lead at the Canadian Mental Health Associationβ π₯ Chris Ho, a master coach and speaker from Conscious Studioβ β Here's the deal - tickets are going fast, and we have a sweet offer for you. Use the code DAI25 for 25% off your ticket! β β Remember, it's first-come, first-served, so jump on it!β β Do you need a specific accommodation or have accessibility questions? β β Slide into my DMs, and we'll get you sorted.β β Ready to be part of something incredible? β β Grab your ticket via the link in my bio. β β Let's make those invisible stories visible together! ππButton -
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Another Crossfit Open Workout is on the books! That was spicy πΆοΈπ₯΅ Big thank you shout out to all @crossfitbc athletes and family members that came out to participate and support at last night’s #friyaynightslight event. It was epic! πΈ And big thank you to @thelifeenhancers for putting up with my groaning. Lol! #crossfit #crossfitopen2024 #crossfitopenButton -
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π§ Ready to unlock the champion within? π β β Join me on the latest 2% Solution podcast episode as we dive deep into what it means to be a Life Athlete. πβοΈπͺ β β From mastering the art of setting SMART goals to embracing self-compassion, I'll share actionable strategies to help you conquer life's hurdles with grace and determination. π β β Don't miss out on this empowering conversation—tune in now and start your journey to personal greatness! β β β β #LifeAthlete #ChampionsMindset #2PercentSolution #PodcastEpisode #SelfImprovement #PersonalGrowth #2percentsolutionpodcastButton -
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πΏ Take a break, step outside, and let nature do its magic! β β πΆβοΈ Whether it's a stroll in the park or a leisurely walk around the block, dedicating just 30 minutes a day to outdoor walking brings incredible benefits:β β 1οΈβ£ Boosted Mood: Fresh air and sunshine can lift your spirits and reduce stress levels, leaving you feeling refreshed and revitalized.β β 2οΈβ£ Improved Physical Health: Regular walking strengthens muscles, improves cardiovascular health, and enhances overall fitness, all while being gentle on the joints.β β 3οΈβ£ Enhanced Creativity and Focus: Disconnecting from screens and immersing yourself in nature can spark creativity and sharpen focus, increasing productivity.β β So lace up those walking shoes, step outside, and let the simple pleasure of walking transform your day! π³βοΈ β β β β β #OutdoorWalking #FreshAirBreak #NatureTherapy #2percentsolution #wlfmanifesto #the5FsButton -
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π₯ NEW EPISODE ALERT! π₯ β β Get ready to have your mind blown and your perspective shifted! β β π§ In this week's episode of #The2PercentSolution, we dive into the incredible power of just ONE habit that can transform your life β β π Can you guess what it is? β β π€ Drumroll, please... π₯ β β It's READING! ππ€© β β Join us as we explore how getting lost in the pages of a book can unlock untapped potential, inspire personal growth, and help you see the world through a whole new lens πβ¨ β β Check the link in my bio, and get ready to witness the magic of the written word! πβ¨ β β β β #PodcastEpisode #BookLoversUnite #ExpandYourHorizons #LifeChangingHabitButton -
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“Just be a Betty, not a Bully!” Join me in taking a stand against bullying on @pinkshirtday. Wearing a pink shirt isn’t just a fashion statement; it’s a bold declaration of support for kindness, compassion, and the courage to stand up against bullying. Let’s unite in pink to create a world where everyone feels safe, valued, and heard. Your shirt might be pink for a day, but our message of anti-bullying and inclusion resonates every day. Be a part of the change. Wear pink, spread love, and let’s make bullying a thing of the past. πβ¨ #StopBullying #KindnessMatters #PinkShirtDay2024 #pinkshirtday PS thank you @thelifeenhancers for letting me wear your shirt today!Button -
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π§ New Episode Alert! ποΈβ¨ β β We're diving deep into the real talk today: work/life balance is total BS! ππΌπ β β Instead, let's seek harmony by integrating our passions and loved ones into everyday routines. β β Tune in to the latest 2% Solution Podcast episode as we discuss how to live a balanced, fulfilling life! πβ¨ β β Don't miss out. β β Hit the link in our bio to listen now! ππΌππβ¨ β β #podcastlove #worklifeharmony #balanceisoverratedButton -
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Congratulations to @dannymindbody and the launch of his new book, A Spontaneous Life. Check out his content via all the socials. You’re sure to be inspired and motivated. πButton -
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A great day of hanging with friends, cheering on some amazing athletes while enjoying the Rugby Sevens. If you’ve never caught rugby 7’s before, check it out. Super fun, fast and a fun event. @svnsseries @rugbycanada Big thank you to @crossfitbc @kravkt @sophiestraith for the invite to join. We had a blast!Button -
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What new passion project has you lit up? β β For me, it's my podcast - the #2PercentSolution. β β It's been about 14 weeks since I launched, but I'm learning and growing daily. I'm new to this medium as a host, but that won't stop me from going all in.β β Every Monday, I release a micro episode (8 to 10 minutes typically). Its focus is to support my listeners by setting their mindset up for the week ahead. There is nothing like starting your week with positive inputs to get things going and aligned.β β Then, on Wednesday, the longer episodes are dedicated to engaging conversations with amazing leaders, innovators, and people making a great impact in the lives of others. β β And on Fridays, I share another micro-episode, which is more fitness and health-focused, to set you up for a weekend of healthy, fun choices.β β All in all, I'm having a great time. β β Let me know if you have any ideas or topics you'd like to see me share or bring on experts to discuss. β β I cherish your feedback and take all of it to heart.β β Want to check out the podcast? Link in my bio. β β #2percentsolutionpodcast #podcast #podcasting #daimanuelButton -
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Imagine waking up daily fueled by a fire inside, ready to tackle anything life throws your way. β β That's the world I envision – where everyone grabs life by the kettlebells, finds their inner superhero, and lives out their epic adventure. β β It's not just about sweating it out in the gym; it's about sweating with purpose, laughing in the face of challenges, and high-fiving our way to a life that's not just lived but fully experienced. β β Let's make health contagious and spread a pandemic of positivity. β β Ready to join the League of Extraordinary Life Enthusiasts?β β Check out the link in my bio to listen to today's episode on the @orlonutrition #blog and website.Button -
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So proud of @chardonaemanuel’s recent performance at @capilanou’s performance of #DavidMammet - The Cherry Orchard. Everyone who partook made this show what it was — phenomenal! Congrats to the entire theatre program and their accomplishments. Excited to see what comes next season! ποΈ If you don’t know Chardonae’s story, be sure to check out our interview on the 2% Solution podcast. Available anywhere podcasts are distributed. ποΈButton -
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My view right now… what’s yours? Happy Family Day my fellow Canucks. πβ€οΈButton -
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Ever wonder what it would feel like to strut through life with unshakeable confidence in your quirkiest qualities? β β Today's 3-minute #podcast episode is about owning your own-ness and why it's the key to unlocking a more authentic, vibrant existence. (Link to full episode in my bio link)β β Studies from the University of Texas and the University of California have shown that living authentically can lead to higher self-esteem and more meaningful social relationships.β β With a bit of help from the wisdom of Ralph Waldo Emerson and Dr. Seuss, we unravel why your individuality isn't just important—it's revolutionary.β β As your guide through life's beautiful, messy, incredible journey, I'll share personal anecdotes and practical steps to help you celebrate your ownness. β β It's time to trade conformity for the joy of being true to yourself, one slight 2% shift at a time. β β Forget about fitting into neatly labeled boxes; your oddities and choices are not just okay but fabulous. β β Please tune in and join the empowerment party where your vibe attracts your tribe, and together, let's make those small changes that lead to significant transformations. β β Keep rocking your unique vibe, and let's show the world what owning your own-ness is all about!Button -
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My happy place...β β #CrossFitBC ( #π· @crossfitbc )Button -
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I loved this conversation...β β Reposting the following:β β Brian & Dai gave us great insight into resilience and strategies for self-improvement in our latest episode.β β #selfimprovement #personaldevelopment #resilience β #π· @panaceasmartsolutionsButton -
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Today, on the #2percentsolution, I share 3 simple things you can do each morning in LESS than 3 minutes... β β These simple activities will almost instantly shift your mindset from one that is negative to one that is positive.β β Simple. Effective. And accessible to all.β β The best part is that leveraging these strategies doesn't cost a single penny.β β I've included the link in the bio for your easy listening experience on all platforms where you can access your favorite podcasts.β β β β β β β β β #minimal #minimalist #simplicity #successmindset #psychology #coach #spirituality #businessmentor #mentalhealth #timemanagement #careercoach #mindset #innerwork #businesswoman #loveyourself #confidence #success #2percentsolutionpodcast #daimanuel #lifecoachButton -
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I've discovered my superpowers... do you know yours?β β I just got my #KolbeAIndex results, and I'm thrilled to share what makes me tick!β β π Fact Finder: 5β β I balance between researching thoroughly and taking action. I’m all about the essential details - not too deep or shallow, just enough to make informed decisions!β β π Follow Thru: 3β β Structured systems aren't my jail, but neither is spontaneity my only guide. I flexibly juggle routines and improvisation - keeping my days fresh and dynamic!β β β‘ Quick Start: 7β β I thrive on change and innovation. I'm the spark in brainstorming sessions, saying, 'Let's go for it!' before the plan is even finished. Risk? What's that? πβ β π§ Implementor: 4β β Tangible results matter to me, but I don't need to get my hands dirty to feel accomplished. I’m comfortable with the concrete and the conceptual - a bridge between ideas and reality.β β My unique MO blend means I'm at my best when I can innovate without being bogged down by too many rules, use just enough data to leap confidently into new ventures, and see my vision take shape in real, tangible ways.β β Here’s to working on my natural strengths and creating magic! β¨β β For those curious about how they naturally tackle tasks, I highly recommend taking the #Kolbe test. It's eye-opening!β β #KolbeIndex #InstinctiveStrengths #UnlockPotential #WorkYourWay #Innovation #Creativity #Balance #StriveForGreatness β β PS - you can check out my report via the link in my bio.Button -
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You know what's really powerful? Owning your own unique self.β β It's like saying, 'Hey, this is me, take it or leave it.'β β And there's something really cool about that. It's not just about being different; it's about being unapologetically you.β β So, OWN your OWN-ness.β β It's your own personal signature on the world, and trust me, it's worth more than you think.β β β β β #strength #power #strong #focus #empowerment #oneofakind #creative #confidence #daddydaughter #daimanuelButton -
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Happy Valentine's Day to my lover like no other, @thelifeenhancersButton -
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π§ New Podcast Episode Alert! ποΈβ¨ β β Join me on the 2 percent Solution Podcast as we dive into the top five regrets of the dying. β β Discover the wisdom shared by those nearing the end of life and learn how to live a more fulfilling life. β β Tune in now! β β (The link is in the bio!)β β #Podcast #SelfImprovement #Inspiration #2percentsolution #2percentsolutionpodcastButton -
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Ever caught up with an old friend and felt like you just picked up right where you left off? I’ve know these guys for 25 years… @jaceminion @quspace4 @gerrymaryntschak — even though it’s been years since all of us have been together, it felt like no time has passed. A few more grey whiskers, life lessons and happy moments of growth… It’s like time had its hands tied while your friendship kept flourishing in the background. π°οΈ Old friends are those rare gems that life gifts us—connections that don’t dim with distance or fade with time. They’re the ones who’ve seen us evolve, celebrated our highs, and walked with us through our lows. Reconnecting with them isn’t just about nostalgia; it’s a reminder that some bonds are too strong to be weakened by life’s hustle. It’s like opening a book you love and finding new meanings in its familiar pages. πβ€οΈ So here’s a little nudge: Reach out to that old friend today. Remind them they’re cherished. In a world that’s always chasing the new, let’s not forget the gold in our old. Because, at the end of the day, avoiding one of life’s biggest regrets means nurturing the connections that truly matter. Old friends are the anchors in our shifting worlds, proving that the best connections are not about being constantly in touch, but about knowing you’re deeply understood and valued, no matter the miles or months apart. ππ Let’s celebrate those friendships that withstand the test of time. Because when it comes down to it, they’re the essence of what makes life so incredibly sweet. #OldFriends #TimelessBonds #CherishConnections #LifeIsSweet #FriendshipGoalsButton -
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On the 2% Solution podcast, discover the transformative power of radical remissions and the vitality secrets of the Blue Zones.β β Dive deep with us as we explore nine common factors leading to unexpected recoveries and how they align with the longevity practices of the world's healthiest people. β β This episode is a must-listen for anyone looking to harness the secrets of a longer, healthier, and more vibrant life. β β Don't miss out on this life-changing discussion. β β Tune in now via the link in my bio. β β Looking forward to hearing your thoughts on this episode.Button -
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Today, I want to highlight the incredible power of mentorship and modeling to shape our lives. β β As we navigate the complexities of existence, the guidance of mentors and the examples set by role models light our way, influencing us to lead our healthiest and most fulfilled lives.β β For over 15 years, I've been blessed with the mentorship of someone who embodies positivity and inspiration - Peter Twist (@coachpetertwist) β β Peter's unwavering dedication to influencing and guiding people towards their best selves is remarkable. β β His approach to health, wellness, and life has been a beacon for me, both directly and indirectly. β β His spirit, knowledge, and mentorship have been invaluable gifts on my journey.β β But beyond the lessons and guidance, I'm honored to count Peter as a friend. β β His friendship has been a source of strength, encouragement, and joy in my life. ππ«β β So, as we share this moment of gratitude, let's reflect on the mentors and role models who have impacted our lives. β β Ask yourself: Who is your mentor? Who are you modeling?β β Let's continue to inspire and uplift one another, following in the footsteps of those who have illuminated our paths. β β Your story of mentorship and modeling could be the light that leads someone else to their brightest future.Button -
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Ever feel like you're just skimming the surface of your potential? β β That beneath the daily grind, there's a more vibrant, fulfilled version of you just waiting to break free? β β Imagine if there was a roadmap that could guide you through the fog straight to your best self. β β Well, guess what? β β There is, and it's more accessible than you might think!β β π Introducing the Life Inventory Assessment - A powerful tool, it didn't just light up my path; it set it ablaze with clarity, purpose, and direction. β β This isn't your average self-help gimmick. β β It's a deep dive into the essence of who you are, what you want, and how you can bridge the gap between the two.β β π‘ Why It's a Game-Changer:β β β οΈ Clear Roadmap: No more guessing games on what areas of your life need a boost. This assessment lays it all out, clear as day.β β β οΈ Actionable Steps: It's not just about awareness; it's about action. You'll finish with a tailored action plan that feels like it's been handcrafted just for you (because it has!).β β β οΈ Emotional Breakthroughs: This journey isn't for the faint-hearted. It's for those ready to face their shadows, embrace their light, and emerge stronger.β β π Special Invitation: As part of this transformative journey, you'll get access to an exclusive bundle packed with tools designed to catapult your growth, including a masterclass with me where we dive even deeper into making this assessment work for you.β β π Your Transformation Awaits: This isn't a quick fix; it's a commitment to yourself. To the version of you that lies dormant, waiting for that spark. This assessment is that spark.β β β¨ Take the Leap: If there's a part of you that's been yearning for change, for a sign, consider this it. Dive into the Life Inventory Assessment today and start the journey to a more fulfilled, understanding, and joy-filled life.β β Remember, the path to self-improvement is both immediate and a journey. β β Don't wait any longer to take that first step toward a life that not only looks good on the outside but feels incredible on the inside. β β You're worth it, and your future self will thank you. β β Let's do this together! ππButton -
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Are you tired of feeling stuck and unsure of your next steps? β β Join us on the 2% Solution Podcast as we explore the Life Inventory Assessment tool with special guest Maurice Thibodeau. β β Gain insights and strategies to navigate life's challenges and unlock your true potential. β β Listen now! β β The link is in the bio. βButton -
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We’ve hit a new milestone - 25,000 downloads on the 2% Solution podcast! π A huge THANK YOU to our incredible 2% Collective community and listeners for your unwavering support. Your engagement and feedback fuel our journey and make every episode special. π If you haven’t checked us out yet, now’s the perfect time! Discover why thousands are tuning in to get 2% better every day. π Link in bio! #2PercentSolution #Gratitude #PodcastMilestone #JoinTheJourney”Button -
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I am still riding the wave of energy from this past weekend at the Vancouver @theWellnessShow! πβ¨ β β There's something incredibly fulfilling about sharing a stage with such passionate individuals, all committed to shining a light on mental health. π§ πβ β A huge shoutout to my co-panelists:β β ποΈ Janice Bannister (@laughterzone101)β ποΈ Peter Twist (@coachpetertwist)β ποΈ Simone Lovell (@simonelovellcoach)β ποΈ Ras Contractor (@highlevelthink)β β And our amazing emcee, @caroline_macgillivray πβ β Each brought unique insight and expertise, making our discussion informative and inspiring. πβ β Together, we delved into the importance of mental health resilience, offering concepts and ideas designed to support and empower individuals in their journeys. β β The engagement and feedback from the audience were nothing short of amazing, reminding us of the power of community and conversation. π£οΈπ¬β β Feeling grateful and motivated by the opportunity to contribute to such an important dialogue. β β Let's continue to break down barriers and build up support for mental health, not just for ourselves but for those around us. Here's to more moments like these, where we can come together and make a real difference. πβ β To everyone who joined us, thank you! β β Your openness and willingness to engage in this crucial conversation make events like these truly special. β β Let's keep the momentum going and spread the word on mental health resilience. πͺβButton -
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Witness my morning transformation from zombie to superhero, thanks to Java Planet! π§βοΈβ‘οΈπ¦ΈβοΈπΈβ¨ Why am I so perky in the mornings? Hint: It’s not just my sparkling personality. It’s Java Planet Organic Coffee Roasters! ππ Their commitment to joy in a cup is so strong that I’m convinced angels hug their beans before making their way to my coffee pot. Here’s why Java Planet is my secret weapon: β Certified Organic, Certified Amazing: Java Planet doesn’t just grow coffee. They grow wings for humans. Every sip of their organic arabica beans is like a trust fall with Mother Nature – she catches you every time. πΏπ β Health in a Cup, Laughter in Every Sip: Forget those coffee brands that make you wonder if you’re drinking coffee or a chemical concoction. Java Planet is the clean, mean, health-boosting machine your body dreams of. Antioxidants with a side of giggles. βοΈπ β Low Acid, High Comedy: Their low-acid coffee means you can drink and enjoy it too – no more making faces as you’ve just read your text messages from last night. π€ͺ β Allergen & Mold-Free, Like My Jokes: My jokes may have a little mold, but Java Planet’s coffee doesn’t! Only the top 2% of coffee grown is good enough for them. It’s like being in an exclusive club, but we have secret handshakes with our coffee mugs instead of a secret handshake. πβοΈ β Family Passion, Global Laughter: Behind every bag is a family’s passion for coffee that’s so good, it’s almost ridiculous. Join me in supporting a brand that’s serious about coffee but not too serious about anything else. π¨π©π§π¦π Are you craving a cup yet? Click the link in my bio for a 10% discount on your first laugh... I mean, batch. (Or use code DAIMANUEL at checkout) Your taste buds, your mood, and the planet will thank you. ππ Here’s to mornings where our biggest decision is “to drink one cup of Java Planet or two?” βοΈπ #JavaPlanetCoffee #OrganicLaughs #SustainableSipping #MorningHumor #CoffeeLover #javaplanet #caffeineIsMyFriendButton -
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Ever find yourself tongue-tied in moments where your relationship hangs in the balance? π€β β Allow me to guide you through the maze of connection and communication as we unpack the four essential phrases that could mean the difference between a love that lasts and a falling out.β β This isn't just about what to say; it's about the profound impact these words can have on the heart and soul of your partnership.β β Dive into the science behind the sentiments with insights from the Journal of Psychopharmacology and the University of California because the right words at the right time are nothing short of magic.β β In a candid session, I'll share a leaf from my love story with Christie @thelifeenhancers (my wife of 23 years and counting!), revealing how these simple phrases acted as our lifelines during our most challenging times.β β We'll explore the humility in "I'm sorry," the respect in "You're right," the integrity in "I'm wrong," and the power of an earnest "I love you."β β Whether flying solo, hitched for the long haul, or somewhere in between, this episode promises to arm you with the verbal toolkit to build and maintain the kind of relationship that thrives on mutual respect, understanding, and, most importantly, love. β β π The link to the entire 5-minute episode is in my bio link. ποΈButton -
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Have you ever tried blending mindfulness with your fitness routine or pondered the real perks of fasting? π€ β β In this week's episode, I dive into the top health and fitness trends in 2024, including how Tai Chi can transform the body and mind. π§βοΈπͺ β β We're covering everything from the power of plant-based diets to the community vibes of group workouts. β β Plus, a personal @onepeloton story might change your home workouts forever! π΄βοΈ β β Ready to thrive and hit some goals? π β β Listen now and join our journey to being 2% better every day! β β Check out the full episode π [Link in my bio]Button -
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ποΈ New Episode Alert π β β Dive into the future of fitness with our latest episode of The 2% Solution Podcast! πβ β In just 10 minutes, we're unpacking the Top 10 Fitness Trends of 2024 to revolutionize how we move, train, and rejuvenate our bodies and minds. β β Whether you're a fitness aficionado or just looking to spice up your routine, this episode is your gateway to what's next in the wellness world. ποΈβοΈπ§βοΈβ β Why tune in?β β β Quick Insight: Perfect for your coffee break, commute, or a quick workout, get the lowdown when it takes to sip your latte. ββ β β Trend-Spotting: From tech-driven workouts to holistic health approaches, be the first to know and incorporate these trends into your lifestyle. π±πͺβ β β Expert Opinions: Hear from a 30-year fitness industry veteran about why these trends are making waves and how they can benefit you. ππβοΈβ β Don't miss out on shaping your fitness journey with insights from the future. β β Tune into The 2% Solution Podcast, and let's get ahead of the curve together! π§β¨β β π The link to the full episode is in my bio link. πβ β #The2PercentSolution #FitnessTrends2024 #FitnessPodcast #WellnessJourney #InnovationInFitness #StayAheadOfTheCurveButton -
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Exciting news, friends! β β I'm thrilled to share that I had the incredible opportunity to appear on the Revolutionary Man podcast! ποΈβ¨β β In this episode, the amazing host Alain Dumonceaux and I dive deep into my journey - from facing challenges to achieving success in health and happiness. β β If you're looking for that extra motivation to level up your life, this is it! Tune in and get ready to be inspired to start living your absolute best life right now! β β π The link to the full conversation is in my bio. β β #π· @theawakenedman2020Button -
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Taking it back to the unforgettable moment, I stood on the iconic red dot of the @surreytedx stage. β β It wasn't just a platform but a journey back through time, revisiting a chapter of my life that fundamentally reshaped me. π°οΈβ β 14 years ago, amidst my battle with alcohol, it was a life-altering question from my wife that set me on a new path. β β That question wasn't just about choice; it was about challenge, change, and ultimately, recovery. β β Sharing this story wasn't easy, but if it can inspire even one person to seek the change they need, every moment of vulnerability is worth it.β β Men's mental health is a silent crisis, with too many of us suffering in the shadows. β β Did you know that many men lack deep, meaningful connections in their lives, exacerbating feelings of isolation and despair? β β It's a reminder that conversations like these are not just necessary; they're lifesaving.β β This journey taught me the power of vulnerability, the strength in seeking help, and the incredible impact of having just one person believe in your potential to change.β β π I invite you to watch the TEDx talk to hear more about this pivotal moment and the lessons it taught me about resilience, recovery, and rebirth. β β Let's break the stigma around men's mental health together. β β Link in bio. π₯β β Together, we can be the change. Let's connect, share our stories, and build a community where no one feels alone. πͺ β β π΄ #ThrowbackThursdayButton -
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Have you ever felt the magnetic pull of your core values shaping the choices in your life? β β Joining us on the podcast is @tara.robertson, an advocate for diversity, equity, and inclusion (DEI), who has forged a path from academia to the frontlines of DEI strategy and coaching. β β With Tara's guidance, we traverse the landscape of aligning personal and professional worlds with the values we hold dear, enriching our understanding of why diversity matters and how the power of inclusion can transform our workplaces and communities.β β Navigating the complexities of organizational culture, this episode peers into the nuanced art of addressing conflict, fostering inclusive spaces, and the bravery needed to stand firm in our beliefs. β β I'll share some of my pivotal moments, like wrestling with HR issues in my business, and how core values like fairness led me to leap into new career horizons. These stories underscore a universal truth: living authentically according to our values is essential for our professional identity and inner contentment.β β As the conversation unfolds, we'll explore why curiosity is the gateway to understanding and empathy, the crucial elements in overcoming life's challenges. From personal growth to setting boundaries, we'll reveal the importance of saying yes to life's true passions while maintaining a balance that honors our well-being. β β This episode promises to leave you inspired, reflective, and perhaps even ready to recalibrate your "funnometer" as we celebrate the victories of placing our health and happiness at the forefront.β β The link to the full episode is in my bio. β βButton -
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Ever heard of "Katsugi"? β β It's like our secret sauce to living our best lives! β β So, here's the deal: Life ain't about being picture-perfect. It's about the wild, wonderful adventure of making progress, one step at a time. β β Picture this: You're a tree, and life's the wind. Instead of breaking, you sway and dance with it. β β That's the magic of Katsugi - being flexible, growing stronger, and loving your unique journey. β β We're all a little rough around the edges, and guess what? That's where the real sparkle happens! β β Like a mosaic with its quirky pieces, our imperfections tell our growth story.β β Katsugi whispers in our ear: "You're doing amazing, sweetie!"β β It reminds us to be kind to ourselves, embrace the bumps, and see every challenge as a chance to level up.β β So, let's sprinkle some Katsugi wisdom into our lives. Embrace each day as a new adventure full of lessons, laughter, and unexpected plot twists. β β Let's strut this path together, celebrating every small win and savoring every moment. β β Because life isn't about being perfect; it's about progressing, learning, and having a blast along the way! β βButton -
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Who's ready to crush their goals like a boss? πͺ β β Dive into today's #MotivationalMonday episode of "The 2% Solution" podcast, where we're unlocking the POWER of accountability in achieving BIG dreams! π β β From science-backed strategies to real-world success stories, this episode will fuel your fire and set you on the path to greatness. π₯ β β Plus, don't miss out on our free goal-setting clarity & confidence guide – the perfect companion to jumpstart your journey to success! π― β β Tune in now, and let's conquer those goals together! β β The link π to the full episode can be found in my bio. ποΈButton -
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Surround yourself with those who uplift and inspire you, instead of trying to change those who don't. You’re worth it and you’re enough, don’t let anyone tell you otherwise. ππButton -
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ποΈ Unlock your best self in just 30 minutes a day! β β Spend 15 minutes moving, 5 minutes practicing mindful meditation, and 10 minutes on personal development. Watch as your sleep improves, mobility increases, focus sharpens, and self-confidence soars! β β Discover the power of intentional activity. β β Check out the full conversation with @al_morentin via the link π in my bio.βButton -
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I know nagging, chronic conditions can be frustrating. After 2 weeks of dealing with issues stemming from my autoimmune neutropenia, I’m finally getting back to daily movement at the gym. Sometimes the best thing we can do is listen to our body, and treat recovery like a sport. Intentional healing and recovery is powerful. Remember life is a journey of progression and not perfection. Grace and self-love in knowing that with time, and intentional self-care, we can allow our resiliency to support us on our return to thriving. You’re never alone. You got this! ππButton -
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And it feels so good… bye bye spammers and bots! Thank you for the new feature @instagram π Have you analyzed your follower accounts lately? Worth looking into.Button -
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π€ Curious about fitness? β β πͺ Want to make the most of your workouts? β β Check out our latest episode! β β I'm answering the π 10 questions to ask a trainer. β β Your fitness journey is about to get a whole lot smarter! β β Listen now at [link in bio] ππ§ β βButton -
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Transform Your Fitness Journey!β β Dive into the real talk with Mike Kelly on the latest 2% Solution Podcast episode. ποΈβοΈ β β Uncover the truths about health, wellness, and the power of questioning norms. π€ β β There are no easy fixes, just real, science-backed insights from a 45-year fitness veteran. π β β Let's challenge our bodies and minds together! β β Ready for a revolutionary shift in your fitness perspective? πͺ β β Tune in now! β β π [Link in Bio] β β βButton -
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I'm thrilled to share that I'll be joining the Mental Health Panel at the prestigious Wellness Show in Vancouver! β β This is your invitation to dive deep into a crucial conversation about mental health with us. π§ π¬β β Joining me are the incredible:β β - Janice Bannister (@laughterzone101)β - Peter Twist (@coachpetertwist)β - Simone Lovell (@simonelovellcoach)β - Ras Contractor (@highlevelthink)β β These amazing panelists bring a wealth of knowledge from diverse backgrounds, offering unique perspectives on mental health in various aspects of life. β β π Where? Living Well Seminar Stage at @vanconventionsn venueβ π When? Sunday, February 4th, 2024β β° Time? 2:15 PM - 3:15 PMβ β Why is this panel a must-attend? β β We're not just talking about mental health; we're exploring its profound impact at home, our relationships, and the workplace. β β This educational and eye-opening discussion is designed to enlighten, inspire, and motivate. πβ β Mental health is more than a concept; it's vital to our well-being. It influences how we think, feel, and act. It's about realizing our potential, coping with life's stresses, working productively, and contributing to our community. β β Let's learn and grow together! π±β β Grab your tickets online now and save $2.00! (Link in bio) β β I can't wait to see you there and explore this important topic together. Let's break the stigma and open up the conversation. β β Your journey towards better mental health starts here! πͺβ β π· Credit: @thewellnessshowButton -
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Have you ever wondered how to unlock lasting happiness in your life? πβ β Join me as we dive deep into the science and strategies of joy. Discover the magic of gratitude, the beauty of altruism, and the impact of laughter on your well-being. π€β β We'll explore how experiences enrich our lives more than possessions ever could and why setting meaningful goals leads to profound satisfaction. πβ β Get inspired by the surprising ways nature, mindfulness, and social connections are intertwined with happiness. πΏβ β In this episode, it's just you, me, and a treasure trove of life-changing knowledge. From hearty laughter to mood-boosting walks, we've got happiness hacks for you. πΆβοΈπ€£β β Transform your perception of happiness - tune in now! π§Button -
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Ever feel like you're the mayor of NeverNever Land, where 'Tomorrow' is the national anthem and procrastination rules? β β Let's talk about the big P - Procrastination. It's not just a buzzword; it's a real challenge many of us face daily. β β And guess what? β β Saying "I'll do it tomorrow" more often than not means "I won't do it efficiently... ever." π°οΈπβ β Here's the deal: Procrastination isn't just about being lazy. Research suggests it's linked to our emotional state. β β A study in Psychological Science revealed that procrastination is how we manage negative moods around a task. β β So, it's not you being unproductive; it's you trying to dodge those icky feelings. π§ π‘β β But here's the kicker: Constantly pushing things to 'tomorrow' can have some real downers for our mental and physical health. β β According to the American Psychological Association, chronic procrastination is linked to higher levels of stress, lower well-being, and even hypertension and cardiovascular disease. β β Yikes! That's a hefty price for a trip to NeverNever Land. π°β€οΈβ β But wait, there's hope! The secret to breaking free from the chains of procrastination is understanding why you're doing it in the first place. β β Are you afraid of failing? Overwhelmed? β β Perfectionist tendencies, maybe? β β Identifying the root cause is step one to conquering it. ποΈπβ β Let's flip the script. Start small. Break tasks into bite-sized pieces. Celebrate the small victories. And remember, it's okay not to be perfect. β β Progress, not perfection, right? ππβ β And for those days when you're the president of Procrastination Nation, remember, we're all human. β β Laugh it off, reset, and try again. β β Because today's 'I can't' is tomorrow's 'I did,' and that's a journey worth embarking on. ππͺβ β So, let's bid farewell to NeverNever Land and say hello to GettingThingsDone Ville! β β Are you with me? β β Let's make those dreams a reality, one small step at a time! βButton -
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Today, let's dive into a more powerful mindset than any competition: β β "I only compete with myself, and I never lose." πβ β This isn't just feel-good talk. β β Science backs it up! Research in positive psychology shows that self-competition leads to personal growth and consistent improvement. β β A study in the Journal of Personality and Social Psychology found that individuals who measure progress against their benchmarks are more intrinsically motivated and report higher happiness levels. β β It's about beating your yesterday, not someone else's today. ππβ β Here's the secret sauce: Every small step forward is a victory when you compete with yourself. β β You're not tangled in the web of comparison or caught up in someone else's race. It's just you, your goals, and your journey. πβοΈπ£οΈβ β But remember, this isn't about being self-absorbed. It's about self-improvement. It's about waking each day and asking, "How can I be a better version of myself?" β β Whether it's fitness, career, creativity, or personal well-being, the aim is to level up, bit by bit. π±πΌβ β Funny thing, though – when you're in a race with yourself, the only way to lose is not to run. β β So, lace up those metaphorical sneakers and keep moving forward! πβοΈπβ β And for those days when you feel like you're not making progress, remember, you're lapping everyone on the couch! β β Keep pushing, growing, and celebrating every little win because those small wins add to massive achievements. ππ₯β β Let's embrace this journey of self-competition, where the only loser is stagnation, and every day brings a new chance to be your best self. Are you ready to join the race of a lifetime? ππButton -
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I'm so thrilled to share that I was recently a guest on the amazing Fallible Man Podcast with the fantastic Brent Dolan. It was an experience I'll never forget! (BTW, link in my bio) In this episode, we dived deep into some personal and challenging topics. We talked about embracing change, finding self-worth, and how these journeys can be full of unexpected twists and turns. When I thought I had things figured out, life threw a curveball my way. But, this conversation with Brent helped me explore these challenges in a new light. Here’s what you can expect from this power-packed episode: We’ll talk about how personal growth and self-improvement can feel effortless. β Discover how to embrace change and witness a powerful shift in your mindset. β Learn about the crucial role of self-worth and confidence in your life. β I share insights on overcoming self-sabotage and breaking free from negative patterns. β And we’ll explore the "2% solution" for self-care and personal development. Brent and I had some insightful moments. We started by discussing the importance of feeling worthy and quickly moved on to how we can reach our full potential. We even touched on lighter topics like our favorite holiday movies and some hilariously failed attempts at TikTok dances. π A personal moment for me was sharing about my autoimmune condition and how I had to sell comic books to fund my education – a story I don't often share. We also got into some deep discussions about embracing vulnerability, dealing with changes from childhood, and the fears that come with change. The episode is filled with insights on neuroscience, the power of a positive mindset, and practical methods like the "Start, Stop, Continue Method" for implementing small life changes. We wrapped up the conversation with a deep dive into the "2% Solution" – a blueprint for self-care that I'm passionate about. So, if you're looking for some motivation, a bit of laughter, and a lot of real talk, this episode is for you. Tune in to The Fallible Man Podcast and join me and Brent on this journey of self-discovery and transformation. I can't wait for you all to hear it and share your thoughts! π§πͺButton -
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Let's discuss something fun and super important for relationships: getting muddy together. And no, I don't mean literal mud (though that's cool, too!). I'm talking about stepping out of your comfort zone as a couple. πβ β Here's the deal: couples that tackle new, challenging experiences together tend to have stronger, more resilient relationships. It's not just a cute saying; there's real science behind it. β β A study published in the Journal of Personality and Social Psychology found that couples who engage in exciting and challenging activities report higher satisfaction in their relationships. It's about sharing those 'heart-pumping' moments that create deeper bonds. πβ β It's more than fun when you and your partner try something new or tackle a challenge. β β You're building trust, improving communication, and creating a treasure trove of shared memories. β β Whether it's trying a new sport, traveling to an unfamiliar place, or even attending a workshop on something neither of you knows much about, it's all about the adventure and what you learn about each other along the way. πβ β These shared experiences can also help you both grow individually. Psychology Today highlights that stepping out of your comfort zone is key to personal growth. So, when you do this with your significant other, you're not just strengthening your relationship. You're also evolving as individuals. π±β β But wait, there's more! Did you know overcoming challenges together can make you happier as a couple? β β According to a study by the State University of New York at Stony Brook, couples who engage in novel activities report higher levels of relationship quality and passionate love. β β That's because new experiences flood your brain with dopamine and norepinephrine, the same chemicals released during the early days of romantic love. πβ β So, what's the takeaway? β β Whether getting muddy in an obstacle race or learning a new language together, pushing your boundaries as a couple isn't just fun – it's a pathway to a deeper and more fulfilling relationship. β β Let's embrace those moments that push us, scare us a little, and ultimately bring us closer. βButton
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