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Rainy day? No problem: Some (More) Good News Ep. 7

7/7/2020

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Take a pause to smile:
Hamilton, nonprofits, awesome dads, & more!

(“5 ish minutes” became “10 ish minutes”....consider yourself happier because of it?!)

Just continuing in the sharing of happy things.
​Look for the good :)

Sources:
Created & edited by Kate Cherichello
John Krasinski's Some Good News for inspiration
Disney+, Hamilton
https://twitter.com/ArianaDeBose/status/1279836108512202753?s=20
 https://twitter.com/SashaHutchings/status/1279209649976328192?s=20 
https://twitter.com/leslieodomjr/status/1279225443757903873?s=20 
https://twitter.com/Achapphawk/status/1279191862776074240?s=20
Gothamist: https://www.instagram.com/tv/CCJ_58HlRAd/?igshid=1dmz651ezxkw5
Madeyousmile: https://twitter.com/Thund3rB0lt/status/1279288088712232960
https://www.youtube.com/watch?v=IYF4IY7JMp4

    Want to know when there's more good news?

Let me know!
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Some (More) Good News: with guests!

6/30/2020

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Extra excited for this week's episode, as you'll be hearing from some very special guests!  Here's to good news...

​Sources:
Created & edited by Kate Cherichello
John Krasinski's Some Good News for inspiration
Deanna Giuletti
The Cantilina Family
Lisa Redington
Hunter Chadeayne & Kendall Barbera
Catch up on the other episodes here!
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Be Awake: 7min to ENERGIZE

6/26/2020

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Wake up! Faster (& healthier) than coffee, get that blood flowing in just a few minutes. Open the body, stretch the muscles, warm it all up...and in just seven minutes you are ready to start the day. ​

Part Pilates, part yoga, and fully breathing, this is the series I count on to wake up my muscles and brain first thing.

Let me know how it goes!  And if you have any questions, send them my way.
Now ready for breakfast?
Or perhaps it's time for a run
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Some More Good News: Ep. 5

6/24/2020

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Making positive changes in our world, no matter the size.  Every bit counts.
From changing the image of black fathers, to fighting for Juneteenth to be named an official holiday, to two best friends opening the doors for conversations on race in their front yards, and more...


Just continuing in the sharing of happy things.
Look for the good :)
More Good News Here!
Sources:
Created & edited by Kate Cherichello
John Krasinski's Some Good News for inspiration
https://www.cbsnews.com/news/brad-paisely-have-a-beer-friends-rochester-new-york/
https://twitter.com/Goodable
https://www.vogue.com/article/malala-yousafzai-nobel-peace-prize-winner-graduates-from-oxford
Twitter.com -> Malala
https://www.nytimes.com/2020/06/18/style/opal-lee-juneteenth.html?smid=tw-nytimes&smtyp=cur
https://www.cbsnews.com/news/the-dad-gang-on-a-mission-to-change-views-of-black-fatherhood/
https://twitter.com/Goodable/status/1275076118689677312?s=20
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Some More Good News: Ep. 4

6/18/2020

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5(ish) minutes to start your day being reminded of the good in the world.
A few of the thoughtful & positive moments from the week.

​Dogs helping find COVID cases, Supreme Court long-overdue ruling, 67th wedding anniversary, and more....☀️

Just continuing in the sharing of happy things.
Look for the good :) 🙂

​Sources:

John Krasinski's Some Good News for inspiration
https://www.dailymail.co.uk/news/arti...
NextDraft from Dave Pell
https://www.technologyreview.com/2020...
️https://t.co/YG6l1CFvFo
https://twitter.com/Goodable/status/1...
️https://t.co/tt0S3btodL
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Jeff's Smoothie Bowl

6/12/2020

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Jeff fell in love with a smoothie bowl at a local place a few months ago.  While we love giving small businesses help, it was turning into an expensive habit. 
What it is? Essentially a thick smoothie with toppings, eaten with a spoon, that costs $11-13 out...and I made in five minutes with ingredients we already had.
You can throw in pretty much anything you have in and make something yummy happen.  If you want low cal high protein, easy. High cal, carb, and protein for building muscle and/or making a full meal out of it, easy.  
What follows is what I put in the pictured smoothie bowl-- which can of course be made into a drink as well, more on that below-- and then some more ideas of using what you may have in the kitchen already or can pick up via online or at the store.
 
What I put in this one--

  • -about two frozen bananas
  • -about ⅔ c frozen pineapple
  • -maybe half a cup of unsweetened almond milk
  • -a serving-ish of protein powder
  • -dash of turmeric
  • -dash of cinnamon
  • -big tablespoon of peanut butter (natural of course!)
  • -little bit of frozen spinach (just to get greens into Jeff’s mouth!)
  • -chunk of avocado
  • -teaspoon or so of maple syrup
 
...I think that is it…?
 
The next one I made was similar, but I added --

  • -oats
  • -pumpkin seeds.
 
On both, I topped with a, I’ll call it, ‘lazy granola’ mix.  I took almonds (I smashed them to make smaller but you can do what you’d like), oats, and coconut oil, put them in a pan on the stove while I put everything else together. Stirred every so often, and then dropped the mixture on top of the bowl.  Nice crunch!
 
For me, I like to try to make the lowest calorie option with the highest protein kick (that’s just my prerogative), so mine looked like this:
 
  • -half a frozen banana
  • -½ cup ish blueberries
  • -⅓ cup ish frozen mango
  • -½ cup ish unsweetened almond milk
  • -dash of cinnamon
  • -dash of turmeric
  • -one serving of powdered peanut butter (6g protein, 60 calories)
  • -½ cup ish frozen spinach
  • -teaspoon of beet root powder
  • -scoop of protein powder-- used Clean Lean Protein, a new one I picked up yesterday
 
And then, as I wanted to drink this one rather than eat it in a bowl, I added a bit of water to liquefy it more than Jeff’s versions.  Bowl- less liquid added, Drink- more liquid added.
 
Blend, and voila.  Just top with granola, coconut flakes, cinnamon, whatever you’d like.

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There are a lot of ingredients listed above, I know!  Do you have to make it that complex? Absolutely not!  Can you still make a delicious smoothie or smoothie bowl with minimal ingredients?  Yes!  You can make it as ingredient-complex as you want.
 
The key things are:
-have something to make it sweet-- for me, that’s banana, blueberry, pineapple, apple, and/or mango.

-have a source of protein. For me, that’s either a plain collagen or pea protein, which then makes the above sweet adds more important, or the new Clean Lean one, which is flavored enough that you can honestly just mix with milk and go.
 And,
-a dash of fat. Perhaps more if you either a, need this as a meal substitute, or b, have an overall lower intake of fats and could use the extra, then add some or some more of the following--- as much or as little as you need/want:
  • -almonds, walnuts, pumpkin seeds
  • -almond butter, or peanut butter (though the almonds are better for you!)
  • -avocado
  • -flax seeds, chia seeds
  • -if you have avocado oil or flaxseed oil, those work, too
 
You can see in Jeff's, to increase carb intake for him, I used more banana and also added oats. 
​

Always be conscious of portions, but this is not a ‘one cup of this and a tablespoon of that’ type of creation.  Once you have enough of an idea of what a serving is, or how many calories approximately are in that handful/spoonful, you are good to go-- and this becomes a fast and uber-nutrient-rich snack or meal.  It is definitely worth taking the time if you are new to these foods and/or reading a nutrition label to learn these elements of what you are putting into your smoothie bowl.  (I feel this will be a blog post on its own eventually! In the meantime, if you need some pointers, holler.)  Jeff’s and my smoothie bowls can sit next to each other and look similar, but are often the difference of about 400 calories.  That’s a big difference-- something to take note when you are creating yours.  What does your body need today?  It may seem overwhelming, but trust me, small bits of knowledge really add up FAST here!
 
Check out some of these supplies on your next grocery trip.  Most of these don’t spoil anytime soon (freeze the fruits and veggies!).  Stock up so you are ready to go when you need something quick or on-the-go!
 
Have some smoothie bowls or smoothie drinks that are your favorites? Let me know! Better yet, send a photo, and I’ll share it here!
 
Kate
Want lunch & dinner covered asap, too? Click here!
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Good People Doing Good

6/9/2020

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5(ish) minutes to start, or end, your day being reminded of the good in the world.
A few of the thoughtful & positive moments from protests, a dad helping kids with dads, & more.
Hope it brings a smile :)🙂

Catch Up On The Other Episodes Here!

Kate Cherichello
With help from:
SOURCES
John Krasinski's Some Good News
https://t.co/wUh1GcnBMq
https://twitter.com/CNN/status/126927...
https://t.co/ErL9NUyeoe
https://twitter.com/cjdctv/status/126...
https://twitter.com/Goodable/status/1...
https://twitter.com/CamdenCountyPD/st...
https://abcnews.go.com/US/police-offi...
https://mynorthwest.com/1907504/belle...
https://www.cnn.com/videos/us/2020/06...
https://people.com/home/this-dad-crea...
www.fitbit.com
https://www.youtube.com/watch?v=9lYSK...
​
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Spread Some Happy

6/3/2020

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Some Good News, Week 2

Saying there is a lot going on right now is an understatement.  Whether seeing it first-hand or on the news, we know we need to make some major changes in our country.  What are some words at the heart of what needs to happen?

LOVE
ACCEPTANCE
UNDERSTANDING
LISTENING
EDUCATION

Did I mention LOVE?

In sharing the below segment, I am not ignoring the issues happening.  But with all the frustrations and anger, it is also good to give yourself moments to look to the happy things still happening around us. 

So here's a five(ish) minute reminder of the good that can happen when we keep LOVE and the other above values at the heart of our actions.


Missed Ep. 1? Click Here!
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Pilates: A Whole Class for you!

6/1/2020

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Okay, okay, I know this category is 'Health in a Sec', and yes, I also know this is more than a 'sec' BUT hear me out-- 

Just start. Maybe you will do five minutes. Maybe ten. Maybe you will get on a roll and before you know it you've completed the whole video.  I don't know.  But just do SOMETHING, right?!

You got this.  Give yourself some time today to help your body and mind....breathe, strengthen, stretch.  :)

​

While moving at a quick pace, I focus on time efficiency and safe form through this PILATES MAT class. It is taught for all levels-- I will perform at an advanced pace and with advanced exercises involved, but I offer modifications for all levels throughout.

For more beginner participants, please pause as often as needed to maintain form and not grip with extra muscles. Feel free to reach out with questions!

Originally created for Facebook Live broadcast 4.21.2020.


More Workouts HERE
​Everything at your own risk. Not all exercises are suitable for everyone. Exercise can be dangerous and can result in personal injury. Any injury sustained from this video or others is solely the responsibility of the exerciser. Kate Cherichello disclaims any liability from injury sustained from the use of posted videos and exercises. It is recommended to consult a physician before beginning any training program.
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Some More Good News

5/26/2020

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Anyone else sad when John Krasinski told us there were to be no more episodes of Some Good News to look forward to this year?

John's SGN may be gone for now, but good news doesn't have to stop....so just wanted to continue to share positive news... Hope it brings a smile :)


Want More Good News? Click Here for Ep. 2!
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Getting Through

5/23/2020

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"The best way out is always through." -Robert Frost

How many situations does Robert Frost's thought apply?  I'll let you answer that on your own :)

Right now, it is glaringly real that COVID is here in full and we cannot escape it.  It hit and continues to hit areas across the globe.

When I read the above quote, somehow I immediately take a big breath.  Yes.  That is the only way out of this.  Why does that feel like a tiny dose of relief?  We still have the same problems as before that breath.  Still the same fear and confusion.  I don't know, it just gives a bit of an answer, such a simple one at that, and only a tiny piece of a gigantic puzzle, but it says, hey look, you can't go back. You can't just sit still. You can't even go sideways. You have to see what is right in front of you and keep moving forward.  Life does not stop for us.  We may be confined to home, but we are still moving forward.  We can't run from the issues.  They will find us wherever we run.  We have to go through them to get them behind us.  

And behind us they WILL get.

We are surrounded by COVID cases, unknown information, false information.... We can do our absolute best to protect ourselves from it, but we can't fully hide, because the virus could find us anywhere.  But we will get past this.  And the only way out is through.

So we buckle down, focus as best we can each day to be grateful for what we have, to take care of ourselves and family, and to be aware of what needs to get done to continue to put one foot in front of the other. 

If you are an essential worker, then the extent of that to-do list outside of work may be to shower, eat, and get a bit of exercise or a nap. That is enough.  You are getting through.  Perhaps you are unemployed and have goals you are working toward, and you are taking one step at a time in the right direction to get to them.  Awesome.  Keep moving forward. Step by little-or-big step.   You are getting through: both through this time in our lives, and through the challenges to reach your goals.  Perhaps you are taking care of a child 24/7, but you are remembering to breathe, drink water, eat, care for yourself even just a little bit.  Great.  You are getting through: both through this time in our lives, and through raising a child.  The list goes on!  Do what you need to do each day- tears may ensue, screaming may happen, meltdowns may occur.  It's okay. What IS this insane time we are all experiencing right now??

But, we are waking up each day, taking stock of the good things in our lives, and seeing how we can take those steps in the right direction each day.   Getting through.

You're doing great.  Take a deep breath, and here's to finding some bright spots in today,

Kate
​

Like having a weekly goal to focus on to help in moving forward?
Perhaps you would like this post series:

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Weekly Challenge

    Notify Me of New Posts!

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Virtual Classes: Be Educated

5/18/2020

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Virtual classes are everywhere right now, and they are an awesome way to keep up your fitness levels while also trying out new styles of exercises, teachers, and/or studios. In addition to classes, many of us are working out on our own, sometimes for the first time ever.

There are, however, some big red flags to look out for, that are often overlooked-- causing, not just a less result and a lowered time maximization, but pain and potential injury. 

These are hardly ever talked about!  And that is dangerous.

So, here are some questions to ask and actions to be on the lookout for as you venture into upcoming workouts….

First, what is your personal foundation going into this workout?  Be it on your own or in a class setting, you are your own trainer when by yourself.  

Even if on a group class that is Zoom style, the instructor may be watching many tiny videos on a screen all at once-- a lot more challenging to see if you are executing safe and proper form than if you were the only one taking up the whole screen, or better yet, in the instructor’s actual presence (someday!).  Or, he/she may be too far from the screen to see you anyway.  

Beginning a workout, do you know proper form of base exercises like squats, lunges, planks, and push-ups?  Do you know how to check if you are standing in proper alignment so as to not hurt your back when lifting?  Do you know how to modify a push-up correctly so you do not place any unnecessary stress on your joints?  What do you do if your neck hurts in an ab-based exercise on the floor?

If you are unsure of the answers here, don’t close this post and decide you will just not do any exercise until you can be at a class in person.  No, quite the contrary.  Keep going, but do what is in your knowledge bank.  

I love trying new things, but I am not going to go out and try a back handspring on the rooftop just because I see someone doing it in a video.  I would probably break my neck.  I need to build up to movement.  I need to know how to modify to fit my level of knowledge and comfort.   

There are classes out there that are focused on beginners.  There are classes that are for all levels that do an excellent job of showing and explaining form, modifications, etc.  Find those.

Another way to build your foundation to then do your own workouts and/or join in to classes is to work virtually with a personal trainer for a few sessions.  Feel free to reach out to me if that is something you would like to hear more about.  Thanks to technology, you can log on from anywhere in the world, and I can see your whole body, hear your concerns, and work to build your fitness knowledge, strength, and endurance.

Tying in to the above, the second question I want to drive home is: Did you vet this class?  Meaning, have you asked yourself:  Is this instructor noting form and safety?  Not just once, but many times over throughout class?  Is he/she talking in a vernacular you can understand?  Are there reminders throughout, encouraging breaks and hydration to keep you safe?  

Now, there are certain classes that will tell you up front (or they certainly should be telling you up front) if the style will be less instructing and more showing and doing.  That is fine, you just have to know that ahead of time.  If your knowledge base isn’t strong enough to follow along on your own with no direction at all, you need to step out of that class until it is.  There are thousands of online classes, you can find another one.

NB: If taking multiple teachers from one studio, you must ask these questions with each one.  Just because they are all under one ‘heading’, does not mean they are all saying the same things nor instructing in the exact same ways. 

For the majority of virtual classes, the instructor cannot see you.  He/She isn’t there to adjust you if you are doing something unsafe.  Therefore you must be your own ‘checker’.  And if you aren’t sure how to do this, try some one-on-one training to help you get going.

There are so many options, you absolutely can find a style that you like, along with an instructor who gives you necessary details to have a time-efficient, safe, and strong class.

We all want to be able to move without pain at 90, right?  

Be strong, be smart.
​

Have a great day,
Kate

I love hearing from you. Write to me HERE!
Easy ways to add healthy moments to your day HERE
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Legs: Long Lean Machine

5/14/2020

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Today I want to workout.

But I don't really want to jump up and down.
Or go outside. Or get too, too sweaty.

And I want to have an excuse to have a favorite show on in the background without feeling 'guilty' (anyone? just me?).

CHECK.

Oh, and I just want to work my lower body.

Oh oh, and just a short workout.

Too much to ask for?
NO!  I got you:
CHECK!

See below for this 18-minute lower body workout pulled from a full Pilates class to lengthen and strengthen without getting up off the ground!

Remember, every bit counts!  

​
More quick fit helpers HERE
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Looking back, Looking forward

5/12/2020

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For as much reading and writing as I have been doing personally each day, cue the 'I don't know what to write' for a blog post this week!

So what did I do?  Looked through the collection of quotes I have saved over the years...

And was immediately inspired.


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^One of the first I came across.

Darn timely, huh?

We might be in the middle of what feels like a country completely falling apart, but GOOD THINGS WILL COME.  I don't know how long it will take, no one does. I don't know how much pain we will all go through to get there, no one does.  But eventually, eventually, we will be back to whatever 'normal' becomes-- and here's hoping and praying that new normal is BETTER, STRONGER, and KINDER to ourselves, each other, and the Earth.
​
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A life is made up of all moments.  A good life tries to put the happy moments at the forefront of memories.  We all have varying levels of sad moments.  Sometimes it is hard to bring the happy moments to the surface.   But go ahead and write down any and all you can think of right now.

Go ahead.

And when you are done, smile. Then perhaps go make up another happy moment:
Go for a walk.
Tell someone you love them.
Pet your dog.
Watch a happy story on YouTube.
Read Betty White quotes.
Lie outside and breathe.
Read a great book.

Want to share?  I'd love to hear!

Kate
Check out the series, Some (more) good news
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Jane Fonda, Longevity

4/27/2020

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Jane Fonda is 82, stars in a sitcom, runs two foundations, and has a history of stage, screen, and fitness that is too long to list in one sitting!

If you want a history lesson on her, click here.

But what I want to focus on are two things here:  Perseverance and Staying Active.

From the 1960s on, Fonda grew in her career as an actress and fitness professional.  

Yet at one point, according to the above link's cited interview, Fonda was ''effectively blacklisted'' from Hollywood due to political opinions and activity.  Did that stop her? NO.  Did she say, 'they hate me, my career is over.'? NO.  Mother's suicide, her own eating disorder, non-stop media.  Did any of this stop her? NO.  She has gone through multiple divorces.  Did these stop her?  NO.  Breast cancer.  Did she stop?  NO.

Fast forward to 2005, and she is co-founding Women's Media Center, while already having been deeply involved in charitable work for decades.  The Fonda Family Foundation and Jane Fonda Foundation both support many ventures today as well.  In 2015 she stars in Grace & Frankie on Netflix, which becomes a HIT show and has run seven seasons.  Jane Fonda is 82 years old and starring in a show!

What an awesome example of PERSEVERANCE.  And I am just giving you a snapshot into this woman's long and wild life and career.  This is not about being born into affluence and connections, so beyond that.  I don't claim to be an expert about Jane Fonda, but even just these few details help show how one person can keep forging ahead, and how one never knows what is next on the horizon...

How did I end up talking about Jane Fonda today? 
Tthis morning, I decided to scour YouTube for a cardio video to do for my workout.  **Advanced Tae Bo-- man. I'm telling you--always can count on those videos for a solid workout.  Yes it may look a bit 'dated' thanks to the 90s styles, but who cares?  Those videos work you out!**  On the sidebar, I notice "Jane Fonda Exercise Challenge".  

Guys, it is a great video. 

Why is it that so often we associate 'old' videos with being 'sub par'?  Sure, there are plenty of advancements in the fitness world and there are a lot of much stronger resources today--
​But, I'm watching this video thinking, I have literally been to a class that normally charges $40 for 55 minutes of exactly what is happening on her video right now.  I won't name the class, but it is THIS.  Jumping around cardio for the bulk of the workout, with slower toning in between, no weights, all to the beat of the songs...

Jane knew what was UP in the 80s.  Want to change up your workout this week and have a fun blast-from-the-past of 80s do's and wears, watch the below YouTube video.  Thanks, Jane Fonda!

She is an excellent example of the importance of STAYING ACTIVE.  A life-long mover, she incorporating fitness into her world...No, not a professional athlete or competitive X, Y, or Z, just MOVING.  Moving safely. Moving consistently. Moving throughout her life.
And look at this lady now, STILL moving and shaking at 82 years old!

"An object at rest stays at rest and an object in motion stays in motion..."
-Newton's First Law of Motion


We find inspiration in the most unlikely of places.  Today, what did I find in the random pop-up on the side of my YouTube page...Inspiration!  

Keep persevering in what you want in life, and keep your body moving to help you get there.  Keep your eyes and heart open for motivation-- both mental and physical.  

Don't know about you, but I would not have guessed Jane Fonda's Workout was the answer for this particular morning!
  


NB:
To circle back to our meditation challenge week a few months back:

Shape magazine asked Fonda, 'What advice would you give your 30 year-old self?'  Fonda replied: "I would have wanted to learn to meditate earlier. I think it would have kept me out of some trouble! ...I’ve felt my confidence beginning to go and so I got back into meditating again—I’d been so busy I stopped—and the minute I started meditating again, everything got better. I wish everyone would do it. I can’t pretend that it’s easy to still your mind; it’s not easy. But it’s like riding a bike. You can’t, you can’t, you can’t and then you can. You have to just keep doing it. Don’t give up; it takes time!"

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"It's never too late - never too late to start over, never too late to be happy."
-Jane Fonda




Have a great day,
Kate
​
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Maximize Your Workout Time: Cardio Express

4/17/2020

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Okay, I know this category is 'Health I A Sec', and this is certainly a bit longer-- BUT 30 minutes out of a 24-hour day is not much, and this workout will leave you with heart pumping and legs fired up!

You don't need to spend an hour+ each day working out to see results. Nope. 

Advanced Body Weight Cardio Express
*Lower Body Focus*


NOTES:

MOVE. SAFELY.
^our key points for this workout. I don't explain that much here, this is a follow-along. I'm excited you are joining me!
At your own pace, body weight only, advanced lower body/cardio bootcamp.
If you are a 'beginner', you can absolutely do this! But, you will need to modify as much as desired....not sure how to change a specific exercise? Fill in with something of your choosing.
This workout isn't so much about what exercise you are doing at a given time-- it's that you are here and moving. Safely of course! FORM and LISTENING to your body.. Change things as needed, breathe, step touch or march in place at any time.
Check your area so you don't hit anything :) If you don't have much room, just keep everything more contained.

More fitness videos? :



​
Everything at your own risk. Not all exercises are suitable for everyone. Exercise can be dangerous and can result in personal injury. Any injury sustained from this video or others is solely the responsibility of the exerciser. Kate Cherichello disclaims any liability from injury sustained from the use of posted videos and exercises.  It is recommended to consult a physician before beginning any training program. 

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The Mental Part: Nike Run Club

4/13/2020

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RUNNING ON EMPTY WITH HEADSPACE

Wanted to recommend this guided run today, as it was just what I needed on my Easter morning run yesterday and hopefully you can put it in your back pocket to use when it can be of help to you, too.

How often is it the thought of the task ahead that is worse than the actual doing of the task?

How often do we not feel like working out but are thrilled with the feeling we have when we have accomplished it?

I can teach four bootcamp classes in a day and go to auditions in between---But tell me to run for twenty minutes and the task seems HUGE.  We all have our strong suits ;)

Yesterday, I knew physically I could do a run.  But mentally I 'just didn't feel like it'.  Classic.

As I looked through what to listen to on my run, this popped up-- Running on Empty from the Nike Run Club app I use to track when I run.  

My plan was 'at least run for ten minutes' then walk. 

Well then the Nike coaches got in my head, which translated to my feet, and I kept going.

By the time I hit 20, and the whole Guided Run was 32 minutes, I was thinking to myself, I have to share this with people.  Well then I couldn't cop out at 20, I needed to finish the run.

Maybe for you it is a walk, or a bike ride, or an online class.  Whatever your exercise of choice, before stopping early ask yourself:  is my body needing to stop, or is it my mind wanting to stop?

(Some quick workout ideas here.)
​


How have you been doing?  Are you getting in your fitness this April so far?

xo
Kate
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Finds That Are Making Me Smile

4/6/2020

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John Krasinski's SOME GOOD NEWS

Leslie Jordan's Instagram
https://www.instagram.com/thelesliejordan/
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The sweetness of Disney Plus

ALL ages can benefit from the feel-good vibes all over this streaming service!

So far, we have watched Onward, Lady & the Tramp, Frozen II, Encore, and Three Men & A Baby. I recommend all of them.
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Your L. L. Bean Boyfriend

​https://yourllbeanboyfriend.tumblr.com/

See below. Need I say more?
;-D Thanks to my friend Allison for this gem...
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Clicking on Facebook of Google Photos and scrolling a bit....

Looking at old photos is a way I love to bring a smile to my face!
​
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Persistence 360 Podcast
with Mark Malkoff

I'm lucky enough to know this man through a good friend, and he is an awesome person.  He's insanely creative and constantly positive.  This podcast, as well as his other works if you simply type his name into YouTube, is sure to bring a smile-- and some laughs and motivation, too!

https://persistence360.com/?fbclid=IwAR3h-xUJn2OmKB8xlXnKkuYi2mH-KiyJCM_q3MKXadu5JqL-tFaaB8zCjMA
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Happy. At a retirement home.  Just trust me, watch it...
​
​And yes, the sidebar will be filled with equally adorable smile-inducing videos...

"The 22 Best TED Talks For Inspiration" according to Greatist

​It's a couple of years old so I'm sure there are way more, but 
​Go to town:

https://greatist.com/health/ted-talks-inspiration#1 
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Dancing Chuck

Chuck Franzke “Dancing Chuck” — is a 97-year old Wisconsin WWII Navy pilot — and he’s not letting quarantine get him down.

I’m here for this...□❤️pic.twitter.com/1oewDV3QpO

— Rex Chapman□□ (@RexChapman) April 5, 2020

Visit: BIT OF INSPIRATION for more!
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"Daily Accomplishments"

4/2/2020

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DAILY ACCOMPLISHMENTS

4/2/2020
“Read about kids’ shows”
“Comment on a casting director’s Tweet”
“Edit video of me singing”
“Share happy thoughts on Twitter”
“Submissions”
“Film, edit, submit video for Conde Nast posting”
“10 minutes of ballet barre”
“Zoom call on self-tapes”

^This is the list I keep daily.  It is many pages long now in Google Docs, thanks to starting it many, many months ago-- and I am so glad I started it indeed.

As a performer and personal trainer, my days are not scheduled like they would be if I had a set boss, a set office, a set schedule...

The majority of my time is a ‘’choose your own adventure” format.  Anyone who has been any version of self-employed understands the many pros and cons of this set-up!

More me, the over-arching challenges presented each day are staying focused, prioritizing, moving forward through what sometimes feels like a black hole of ‘where the heck do I go next’ in the on-camera world, while finding the balance of saying ’yes’ to the right amount of clients and classes in fitness to thrive but not collapse at the end of a day ;)

Anyway, this post does not have to go on very long today-- The point is, right now, especially, so many of us are facing a similar “choose your own adventure” calendar.  If you are up for creating a DAILY ACCOMPLISHMENTS doc, I highly recommend it.

Yes I have my running to-do list, but this is a way for me to quickly jot down what I actually complete, however small, during a day
that relates to moving forward in my career.  Maybe you want to put everything you do in a day.  That would overwhelm me, but more power to you if that is the route you go ;)


Go ahead, open Google docs, type today's date, and write some accomplishments. 

What constitutes an 'accomplishment''?  That's up to you.  But I urge you to count every 'little' thing that moves you that tiny step forward.

I don’t know about you, but it certainly makes me feel better when I can look back at that and say, “YES I AM doing things!”  Some days it feels I am stagnant, and this helps me keep track of the reasons to celebrate, of all sizes, those baby steps forward.


"Wrote a blog post."  That’s going on the list :)

What other ways do you have of staying focused and motivated these days??
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Need a bit more inspiration? Click Here :)
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Grit & Resilience, thoughts from a Navy SEAL

4/1/2020

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"A Navy SEAL Explains 8 Secrets To Grit And Resilience"
This article is SO quotable!
​
Had to share for some inspiration.

Posting bits here, but I recommend reading the article in full!  It combines research and thoughts on the topic of RESILIENCE.


In summary, the article covers: "So what can the SEALs and research teach you about getting through life’s tough times? Here we go."

Some gems:

PURPOSE

" Grit often comes from a place of deep purpose and personal meaning."  Tasks need to have purpose, as they note: "our brains always give in long before our body does."

Intrinsic goals outperform External goals


GAME

Something that helps to keep one going ''in the moment''?  Making it a game!
"
  • What’s one of the things people who live through disaster scenarios have in common? They make survival a game.
  • Happiness expert Shawn Achor said the best way to deal with stress is to see problems as challenges, not threats.
  • Kids do better in school when it’s treated like a game."


CONFIDENCE

"Research has shown that hope and despair can be self-fulfilling prophecies.

(For the three things you can learn about fearlessness from Special Ops and Navy SEALs, click here.)"

PREPARE

"Marathons aren’t as hard after a few months of training. But if I said you had to run one tomorrow you’d probably cry."


IMPROVEMENT

"When you frame things as a win/lose scenario and they don’t go well, you’re a loser. And so you quit.
When you take the perspective that everything is a learning experience, there are no winners or losers. And you just keep getting better."

"Gritty people often start out less talented. But by hard work they end up better than the naturally gifted:"

HELP

"As The Power of Habit author Charles Duhigg explained, having a support network is vital to improvement. Seeing others achieve goals makes us believe we can."

CELEBRATE


"Lots of little good things beat infrequent great things
 when it comes to how good we feel."

HUMOR

"
There’s something about when you’re facing a really crummy situation, to look over at your friend and see him smile. It tells you, “Alright, I’m going to be fine. We’re going to be fine and it’s all going to work out.”"

Read the full article here:    
https://www.bakadesuyo.com/2015/01/grit/

​

What parts of this stand out most to you?  Let me know in the comments!

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