14 Day Challenge – Day 1

Started off great today with a cold shower and my Wim Hoff method breathing. Felt bright and ready for the day. (It did take me a while to get warm again though). Tomorrow I’m going to do the breathing exercise first then the cold shower. I was soo cold trying to do the breathing.

Last night I created a vision board on Canva App. It’s a cool app and easy to use. Definitely would recommend anyone try it if they want to do anything with photos. This morning I used my vision board to focus on what I want to achieve this year. I’ll do the same tonight. I like the idea of this to keep me focused on my goals.

After the good start to he morning work took over. Reports and emails were flying in. Not the start to the working day I was looking for but I put the head down and got through it.

The farm then came calling. Cows have to be fed so I got in the tractor and went to work. I always find something relaxing about working on the farm. Back in the day it used to be mad but nowadays we have taken the smarter approach in being more organized and calm around the animals.

Just after lunch I started to get a bit tired. I wonder if that’s to do with the change in diet routine. I had my breakfast at 10, lunch at 2 and then dinner at 6. I ran the beach then at 7 o’clock which is roughly 5 km.

Finally tonight I’m going to meditate. I have been out of practice of meditation so I’m going to search for a guided meditation on YouTube to help me along.

Getting through my 14 day challenge well at the moment. Really enjoyed today. It gave me a target and things to do. Good start but I know there will be tougher days to come.

The beautiful beach I ran today

How to keep your mind healthy

There are many things that school doesn’t teach us and one of those is how the us and our brain operate. How do we manage and train our brain for healthy living?

Here are the eight tricks for a healthy mind.

1) Listen to music. Music can repair brain damage and returns lost memories. Don’t be afraid to take time out of your busy life to relax and play some tunes. It’s always feels good to play your favorite songs.

2. Simply smile more often. Smiling, even in a bad mood, can immediately improve your mood because these muscles are enough to trigger happy chemicals in the brain. This means if you even pretend you’re happy you will be happy. Actively smile right now and see do you feel better.

3. Don’t be afraid to talk to yourself. I’m not joking. Talking to yourself can make your brain work more effectively. Therefore chatting to yourself might actually help you get the job done.

4. Always listen to your gut. A “gut feeling” is a chemical signal that your stomach creates to warn the brain of danger. 9 times out of 10 your gut feeling will be right so go with it.

5. Get out and exercise every single day with no excuses. “Neither the body nor the brain can function optimally without movement. In fact, sitting for more than 10 minutes at a time increases fatigue and reduces concentration.” – Rae Pica

6. Just let things go. Holding grudges is not only bad for your mental health, but it also has a physical impact on your brain. Take a deep breath, relax and let that shit go.

7. Neurologists claim that every time you resist acting on your anger, you’re actually rewiring your brain to be calmer and more loving. The next time you feel yourself getting angry. Take ten deep breath from the depths of your belly and then say your reply.

8. Finally if you are struggling with sleep, stress or just over thinking cuddling with your partner could be the answer. Cuddling before bed helps the brain relax so get into that spoon position and get your partner to help you out!

Change your life in a Month

The Happiness Advantage

  • Write a Gratitude List (3 things you are greatful for)
  • Journal (Something good that happened to you today)
  • Exercise
  • Meditate
  • Random act of kindness

Try doing these simple tasks for a month and see does it make a difference for you.

Positive people are happier and happy people outperform always.

Watch Shawn Achor’s Ted Talk below..

Ted Talk – The Happy Secret to Better Work

The Secret to Personal Growth as a Leader … George Raveling

Someone asked me what has been one of my most significant challenges throughout my life. My response was to live a disciplined life. Much of our personal behavior is predicated on how we view the world. We tend to prefer information that confirms our existing beliefs. We like to believe adding new processes, policies, procedures, and habits will transform our lives without retiring old mindsets and ways of living that no longer serves us. When you add anything in life, you must subtract somewhere else. Each day you must be brutally honest with yourself as it relates to who you are, what you want, what you need and how you serve others. The challenge is not just to do good in life, but to be good and at peace within.

There is no better use of a life than to be attentive to other people’s needs. I have come to realize that everyone is always in need of something that another person can give. Be it undivided attention, a kind word or deep empathy. The reality is this, most of us spend more time following than leading. More than ever we desperately need sterling leadership. The fundamental characteristic of leadership is the ability to manage oneself. The secret to personal growth as a leader is always to remain curious. A great way to learn is to teach. Learning happens when you acknowledge what you do not know. When one teaches, all parties end up growing and winning.

Self-imposed fears and your unwillingness to be uncomfortable will always present barriers to your success and leadership. Your choices always have real consequences. So do not hide your best self from others. Understand anything that deviates from the status quo is frightening but worthwhile. On your journey of self-discovery you will be taken through front doors, back doors, side doors, and no doors. No matter what lies ahead keep moving forward and never give up!


– Coach George Raveling