365 Days Of Fulfillment Blog

Brandon Rynka 365 Day Fulfillment Blog
Day 191/365 – July 11 “Run, Jump, Play in the Rain” Any time is rains out while i’m running, i initially think, oh, this kind of sucks; but without fail, my mind quickly shifts to, man, this is fun! Getting wet does something to our physiology. We quickly remind ourselves that it’s okay to get dirty, wet and messy, and when we do this, all inhibition to avoid the dirt and rain and mud goes out the window; and with that, we have fun with the moment. Playing in the rain is one of the most freeing things you can do. The idea of getting wet and not caring brings us back to a childlike enthusiasm, and also re-energizes our primal instincts, which is our biological need to relieve stress and energy. And what better way to do this by embracing the moment and all the messiness that comes with it. I’ve come to the point that i revel in the idea of warm rain coming down on me during my runs; i know i’ll be more in tune with my body and running motion, and naturally lose myself in the trails to an even more primal extent. Talk about soul soothing. So next time it’s raining out, look for opportunities to play in it..this is usually most attractive when you’re already out in nature. So when this happens, embrace the wetness in all its glory and have a blast with the primal natural element. Day 190/365 – July 10 “Organize the trunk of your car” The trunk of our car is the space in the car where we throw a lot of our stuff. After all, it’s convenient, however, this makes it that much easier for our junk to start accumulating junk and before you know it, become a space full of mess and clutter. The good news is there are tons of trunk organizers meant for this exact thing. Organizers to separate your shoes from your sports equipment, to over night bags. When you open your trunk and you see cleanliness and organization, it’s like a weight lifted off your shoulders. You feel more in control, and with that, more proactive; organization promotes the emotion of productivity, and when your running shoes are neatly packed, compared to upside down, and sitting on opposite sides of the trunk, you naturally view running as a more attractive option. Our mind is funny this way. Set yourself up for success, and use this “life hack” to “drive” you forward. Day 189/365 – July 9 “Open your blinds first thing in the morning” Sun light is amazing for us. It brightens our day in more ways than the literal sense. Sun light improves our mood, and helps wake us up, and feel more energized. Darkness keeps us lethargic, and disengaged from getting the day started. My first move when i wake up is to make my bed, and open my blinds. When that sun glistens in my room, my mindset shifts from “damn i’m tired”, to “damn, it’s time to get this day rockin”. This simple mindset shift is incredibly useful, and powerful in regards to switching our state of mind. At the end of the day, the state in which you live in will dictate a lot of your decision making. Before you walk outside your bedroom door, open those blinds, that way when you walk back into your room after taking a shower or having breakfast, the sun will greet you and remind you that the day is under way, waiting for you to crush it! Day 188/365 – July 8 “Get up an hour earlier than usual on your work day” Life hacks are awesome! They are simple tricks to make you day more effecient, without really changing that much at all. This particular life hack is one of my favourite, as it can be used to knock off 1-3 things on your “check list” before your day actually really begins, and this is a recipe for a kick ass, limited stress, productive day. The application is pretty simple, get up an hour earlier, we all get that, but ideally, i wouldn’t want you sacrificing much sleep, as it can mess with your sleep pattern. Ideally, place yourself in bed, 30-60 minutes earlier than usual. This means, less time on your phone, internet, and in front of screens…which is actually another massive win in itself. When you get up an hour earlier than usual, this time can be spent to organize, meditate, enjoy nature, or do a couple things on your check list, like read for 20 minutes, and write 250 words; you can use this time to exercise as well. The idea is to do something that makes your day easier, and with less things to do. Basically do something in the morning, that you would usually do after work. This frees you up a great deal, and makes the day seem that much shorter in a good way. Every time i get up an hour earlier, i’m less anxious, more organized, and a head of the day. Make this a habit, and you’ll almost always be one step of the game of life…that’s a great way to win way more often than lose.

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Day 187/365 – July 7 “Celebrate an accomplishment with People you love” Internal satisfaction is amazing, and should be the thing we covet most. This internal contentment with who we are, what we’ve done, and who we are becoming is the most critical aspect of true acceptance and self-love. At the same token, life is about connection. This pillar of life must be nurtured just as favorably if we are looking to feel complete and fulfilled. The reason being, humans are tribe species. We are programmed to connect, share and love with others. And let’s be very honest, an accomplishment is much better when you have others around you to share it WITH. This social support isn’t, or at least, shouldn’t be built around external validation, praise or lifting of ones ego, it should be about connection, engagement and love between you and the people you care about. We all want the people we respect, love and appreciate to think of us as good people, and we want them to share in our victories, as OUR own personal victories are really a victory for all in involved. It’s the conversations leading up; the training, days, weeks and months prior; and it’s the love and positivity you get from your surrounding environment that make us all more engaged, fulfilled people, knowing we have people in our life rooting us on. This sense of community is the greatest reward of all, as we can get inspired from each other, share stories, laughs and meals, and also confidently know that people out there truly have your back when you do something you are proud of. Day 186/365 – July 6 “Clean out your Fridge” A clean fridge just makes you feel better. Why? you ask, because it’s less clutter, and you can actually see all the wonderful options that hopefully sit in your fridge. Organization, i believe, is one of the keys to reduced stress. An organized room, relationship, car, document holder, and yes fridge, helps reduce the stress of the “unknown”. Not only does a dirty fridge not set a good standard of cleanliness for you, but it also can start getting really disgusting. And when something gets disgusting, we try not to spend too much time around that particular thing. Yet, the best types of foods to eat, are stored, safely, and sanitary in your fridge: vegetables, meats, and home cooked meals. Do a weekly fridge tidy up: throw out old foods, toss away jars or containers that are empty or not being used, and make set areas for particular types of foods. Just watch, a clean fridge with spotless drawers, and open spaces – where clutter used to fill – will put a smile on your face, and a smile on your heart every time you open up the fridge. Once you clean up your fridge, expect a weight to be lifted off your chest. Day 185/365 – July 5 “Listen to a thunderstorm” Nature, in all its powerful ways, is a beautiful thing. The sounds, sights and feelings we get from experiencing any one of natures wonders of the world, reinforces just how small we are; from earthquakes, to volcanoes to avalanches. There is true power in the world, and humans don’t hold it. This power belongs to the mountains, the skies, and the waters. It’s within these elements, that profound beauty is found however. Take a thunderstorm. A thunderstorm is loud, powerful and in some ways spooky, just by the darkness and force its rumblings permeate. But sitting back, in the safety of your home, and truly listening and watching this natural occurrence can be an incredibly humbling and calming experience. Moments, like listening and watching a thunderstorm. make us appreciate how big and powerful the world is. It opens us up to think on a deeper scale, and dig past the surface level of our traditional thinking pattern. With this incredible force, from the sights and sounds, comes incredible perspective. Next time a thunderstorm takes place, try not to just brush it off, but instead look, listen and get in tune with what you’re feeling. You might be surprised on what you discover. Day 184/365 – July 4 “Swim under a waterfall” It’s tough to find a more freeing feeling than swimming in an open stream of fresh water, with a waterfall coming down behind you. This is what man and woman was designed to do; bathe in nature, with all the elements surrounding. This sort of primal activity is soul nurturing, not to mention, the fresh, chill water makes you feel a different level of energy and alertness. One of my favorite motto’s is to try to live like a kid does in some way everyday; move like a kid: run, jump, push, fall, and act like a kid, in the sense of being true to your animalistic desires and behaviours. Swimming under a waterfall checks all those boxes, which makes this a must do! Day 183/365 – July 3 “Go for ice cream” Ice cream is a antiquated treat that has yet to go out of style. It was popular in the 50’s with cute little serve and go places, and it’s still bumping in 2019! There’s just something innocent and enjoyable about walking down the street, licking an ice cream cone, or sitting on a park bench, watching the world around you move along, as you sit and enjoy your choice of ice cream. It’s a simplicity of life that has the versatility to connect you with your youth, yet still hold you in the present moment. You might be thinking, “man, this is just ice cream”, but it’s this surge of emotions we tie to the dessert that makes it such a hit. Whether you eat your ice cream out of a cup, bowl or your choice of cone, the flavors are endless and the enjoyment is top level. This is still one of my go-to early date “moves”. The ice cream shops are usually cute and old fashion, which promotes a sense of traditional values, and the ice cream choices are a can’t miss. However you like your ice cream, and wherever you like to eat it, pick your favorite flavor, whether it be something traditional or something new and exotic, and enjoy the burst of happiness you unwillingly will feel. Day 182/365 – July 2 “Go to the Driving Range” The driving range is a fun time, regardless if you are good at gold or not. It’s an environment to yes, practice your golf game, but also be care free, and escape into your own little world for 30 minutes or so. The only thing you see in front of you is open fields and golf balls flying through the air. This picturesque view aids in concentration, and helps eliminate the distractions of anything other than you hitting a golf ball. And if you suck at golf, it’s a great way to practice the game, swing a club really hard, and hopefully at some point make a good connection with a little white ball. Seeing the ball soar through the air is a sight and feeling worth experiencing. Try to go on a nice Sunny day, grab a ice cold drink afterwards, and sit back and watch others smash some golf balls into an open abyss. This is all part of the driving range experience. Day 181/365 – July 1 “Celebrate Your Countries Birthday” I think this should be a low-key every day sort of thing; low-key as in be grateful for where you live, what you have, and the freedoms you are afforded. But in the grand sense of this tip, i mean, celebrate your nations birthday in some respect. Now, this doesn’t have to mean big parades, drunken binges or singing your countries anthem while dressed up head to toe in your countries colours, but i would suggest embracing the day by having fun with it. Do something you enjoy, say “happy Canada’s Day” to your neighbors (insert your appropriate country of course), and just be in good spirits by enjoying the day off to hang out with family and friends or people by the lake. Whatever it is you do on your countries birthday, be sure to internally celebrate all that your beautiful country gives you and if the mood strikes, watch some fire works, have a drink, eat some food, and enjoy some good company. Just have fun and show some love to your country. It’s a day filled with fulfillment. Day 180/365 – June 30 “Sun tan by the pool” Lying by the pool with the sun shining down on you, with no rush to go anywhere anytime soon is a great way to recharge the batteries. It’s always refreshing to get some sun on you, and even more satisfying being able to roll into the warm pool water right next to you to combat the beautiful weather. This mix, of sun and pool, goes hand and hand, and is a summer staple for anyone looking to decompress for a few hours. Sometimes it’s nice just to walk into your backyard, lie on a towel, golden up your body, and know your biggest decision over the next few hours is when to cool down in the pool. Life could be much worse. And let’s be honest, this simplicity and balance between a hot day and refreshing pool, will always be a winner. Day 179/365 – June 29 “Put some headphones on, lay back, and listen to music” Back before i was born, this was something people regularly did when listening to music. They would open up a record, put the disk on the record player, place their massive headphones on and disappear into the music. There is something pure and mindful about being so connected to the music you’re listening to. Now a days we have the internet and music videos that can distract us, and most of our music is on our phones which is an endless supply of taking you away from just you and your music. In order for us to now be completely immersed like our previous generation of music listeners, we can either put our phone on airplane mode, listen to an iPod, or if we’re collectors of timeless toys and gadgets, we can do the old school record and big headphone strategy. Whatever method you choose, take the time to sit back and just listen. Listen to the lyrics. Listen to the beat. And loose yourself in the music. Day 178/365 – June 28 “Canon Ball into a Lake” Acting on your natural inhibition to act silly, jump, be care free and embrace laughter is always a good time. Canon balling into a lake is one of these activities that provides you the opportunity to embrace all 4 of those aspects of natural inhibition. You can’t help but laugh, act a little silly, jump and enjoy yourself when tucking your knees to your chest, squeezing your arms around them, and splashing in the water. The canon ball is a crowd pleaser for the very simple fact that it’s fun. People love watching them as much as we love doing them. Next time you go into a lake, forget the quiet, un-disturbing cautious slide into the water, and instead ball yourself up and create some waves. Day 177/365 – June 27 “Pay Your Bills on Time and in Full” Financial stress is crippling to a optimally fulfilling life. I say this statement with confidence, as financial debt or stress limits our ability to be present. When you have this dark cloud looming over your head, that is financial worry, you move with less energy, your attention is not quite fully engaged, and once easy decisions to go out for dinner, hang out with friends, or buy your spouse flowers, becomes a debate of whether or not you can afford to do so, which limits you being your authentic self, which is never a good thing. One way to help prevent this stress from occurring is to pay your bills off on time and in full. This is a financial rule of thumb, spend less then you make, and pay off all that you spend. When you make these payments on time, they can’t accumulate. And this is key, as accumulation and interest is what put’s people in the hole faster than anything. Be proactive and put this principle into affect every month. A great way to make sure you do this, is to set alerts, or just set up automatic payments, as a set-it and forget-it method. This way you have no choice of forgetting or being lazy with your finances. Day 176/365 – June 26

“Stock up on vegetables”

We all know what eating “healthy” looks like for the most part. The majority of the world understands that plants are good for us. They are micro nutrient dense and give us tons of essential minerals and vitamins. With this being a universal accepted and well known principle, simply stocking your fridge up with vegetables will make you feel good. It’s a good decision. And when we make good decisions, life instantly becomes better. Not only does the decision to stock up our fridge with vegetables make us feel productive, responsible and wise in the moment, but it also has long term health effects, once we eat said vegetables.

Look for vegetables that are bright and liven up your fridge; vegetables like green mixes such as spinach, kale, arugula and chard; other amazing options are broccoli, tomatoes and peppers. The goal is to grab tasty vegetables that add flavour to your life – not only with your taste buds but also visionary.

Day 175/365 – June 25

“Play the “wouldn’t it be nice” game”

This is a fun game to play as it affords us the opportunity to consciously think about our dreams, desires and future destinations. What stops a lot of people isn’t lack of ability, or lack of room at the top, it’s lack of belief. The belief that we lack puts us in a state of “why bother”. When we can’t see something come to fruition, we simply right it off as a viable possibility, and don’t even bother putting real thought into making it reality. With the “wouldn’t it be nice” game, you ignore the self-doubt and simply talk to a friend, partner or family member about a life that would be “ideal” to live. You don’t hold back, and you don’t think to negatively, you simply share thoughts and dreams with someone and say all the things that would be nice to be doing, have and be.

 The idea with this game is to have you think outside the box and paint a picture of all the amazing things life can provide for you without the “yeah but…” we so often follow up with after vocalizing our dreams.

Day 174/365 – June 24

“Go for a morning swim outside”

As I have noted previously in this blog, swimming is an activity that I truly advocate for. It is the one form of exercise that I never seemed to have any sort of discomfort or real pain after completing. But this tip is more specific than just swimming, it’s swimming first thing in the morning, when the world has yet to wake, and the body and mind is full of possibility. Studies show movement first thing in the morning is incredibly beneficial for us, but as we all have experienced, the body doesn’t feel like moving right away, and it’s difficult to convince ourselves to stretch, squat or push when we feel like the joints and tendons are going to snap.

Al though I still advocate for this sort of light movement, as the body will respond well to it, swimming is a great substitute for early morning movement if you have this at your convenience. The act of swimming loosens your muscles up with very little stress and intensity. The added resistance the water provides in the swimming motion is a great way to open up tight muscles and recruit muscle fibres to fire while still slowly waking the body up. Even the leg kick motion will help activate the posterior chain which is essential for all of us, considering how front dominant we are.

Clearly there are a ton of physical benefits, but even the mental escape and flow that you get into when swimming is more than enough to convince anyone to use this activity as a day opener. When water hits you, you wake up, and when you add in the act of easy, controlled movement with natural sunlight, and consistent breathing pattern, you have a winning combination that will guarantee a productive start for a day ahead.

Day 173/365 – June 23

“Take a dip in the Ocean”

If you want to feel rejuvenated and fresh, there’s very little that can beat a dip in some natural, fresh salt water. Salt water has tons of amazing benefits for the skin, cells and body, not to mention the ocean itself is just an amazing spectacle in general that’s worth embracing. As the water hits your body you almost immediately get a sense of dopamine release and stress relief. It’s virtually impossible not to be in the present moment when you are immersed in water, especially water as powerful and pure as the ocean. The ocean also promotes fun engaging activities such as swimming, splashing, jumping into waves, and hanging out with friends, which is just an added bonus to the already incredible benefits fresh sea water provides.


 Day 172/365 – June 22


Exploring is a natural human trait possessed by some of our most successful ancestors. We as humans are adaptive, creative and curious species by nature and with that, exploration is a basic necessity for a truly fulfilled and meaningful life. Exploration in modern society is a far cry from that our deep ancestors, but throwing yourself in a unique and somewhat uncertain situation, with the intent of finding out more about the place, or yourself in the process, can lead to some of our deepest, most beneficial discoveries, insights and experiences.

You can embrace the concept of exploration by travelling countries, going on bike trips, joining groups that provide adventure experiences, or just do day trips based built around accepting the unknown and going rogue in regards to directions/plans (day hikes, trail treks, drives up to somewhat secluded parts of a town/city). Exploration is a great way to see cities when travelling. Rather than drive from place to place, a bike ride or walk allows for exploration. Even in our own cities there are tons of opportunity to explore, just by accepting the present moment, and moving with less intention.

Day 171/365 – June 21

“Sit on a balcony on a summer evening”

There’s a saying that it’s the small things in life that make the biggest impact, and I think this stands true for a lot of our daily decisions. With all that we accomplish, do and partake in, the simple pleasures and habits promote the greatest sense of bliss, sense of simplicity and calmness that is necessary to stay grounded. The summer provides tons of opportunity to embrace the simple pleasures of life, and sitting on a balcony on a warm summer evening is one of the easiest ways to refresh your mind and soul. This activity allows you to connect with the environment around you, see things from different angles, and embrace the views, serenity and stillness below. High viewpoints have the effect of giving us a unique perspective and appreciation for all that surrounds us. I am fortunate to have a family home in Myrtle Beach that I get to visit for a few days a summer, and the balcony view looks out on to a serene golf course, full of greenery, lush trees and still water. This picture of fulfillment is a great way to unwind and let the mind escape at night, when all the noise and movement settles. When you get the chance this summer, take the time to embrace a summer’s evening on a balcony and let the mind clear away.


Day 170/365 – June 20

“Give someone a High five”

I know what some of you might be thinking, “who am I, David Puddy from Seinfeld?” But let’s not right off high fives just because 1 guy made it look kind of lame. High fives are a neutralizer, they’re not as informal as a fist bump and not as professional as a hand shake, instead, they’re that soft spot in between that keeps people connected on a much friendlier, relaxed nature. It’s rare to give a high five and not be smiling when you do, and it’s just as rare to give a high five and not receive an enthusiastic slap of the hand back and a reciprocal smile.

That’s a double whammy of fulfillment, immediate high energy exchange through touch and through facial expression. Whether you want to just high five a random person walking down the street, wishing them an awesome day, or high five someone at work, or even be playful with a crush, have fun with it. High fives aren’t meant to be taken seriously, be silly and have fun with this playful gesture.

 Day 169/365 – June 19

“Buy some Indoor Plants”

Plants, greenery and any resemblance of nature is healthy for the mind and body. This has been researched, studied and proven for years. There’s reasons why being in nature for more than 2 hours a week has an actual scientific effect on personal well-being; it’s a biological connection. Donna Lynn Sidhu, a Landscape designer in Santa Barbara, California “Plants are an expression of nature’s beauty,” she said. They help people incorporate the natural environment into their chaotic lives, and their influence can go as far as to be spiritual, 

As humans, we are programmed to gather, hunt and embark on adventures that put us in natural, fresh environments. Yet, we so often get caught up working inside, in one spot, for the majority of our woken hours. This is not healthy, but it’s also reality for a lot of people.

In order to help combat this from the convenience of your work station or bedroom, you can begin by bringing nature to you for starters. i.e. Placing plants, flowers and hints of nature in your actual work space or bed room. A simple single plant, or colorful flower goes an incredibly long way. I walked into a spare room in my house the other day, and what caught my eye, but a single two flower pot display. The rich greenery and aspect of nature was a welcoming and refreshing sight. Research also suggest plants help reduce headaches, fatigue and dry skin, while also killing bacteria within a room. Just one more reason to start decorating the rooms you spend the most time in with plants and flowers!

 Day 168/365 – June 18
“Watch a Bee do its thing”

 Bees are an incredible insect to watch. The process of pollinating a flower is fascinating and to watch how a bee works, and the effect on other living organisms that the bee’s effort has, makes the experience mesmerizing. We obviously don’t take a lot of time during the day to watch the specifics of all the amazing acts of growth around us, from the weather, to the construction workers building a house, to living creatures survive, but taking the time to observe an insect like the bee in it’s day to day workings will not only be educational, but will open up questions and perspectives worth the time spent. 


Day 167/365 – June 17

 “Schedule out “periods of time” during your day”

Scheduling may be a tad tedious and calculated, but a schedule can really make your day productive and ultimately prosperous. I have found that when I don’t schedule my day out into periods, I will push a task to later in the day, to the point where I don’t want to do it, and procrastinate and rationalize on why I will just do it tomorrow. But this is how tasks and projects add up, and how stress accumulates.

What I mean by “periods of time” is times throughout the day, where you know you will be most efficient, and planning out 1 type of task to do during that time, and that’s the only time and thing you have to focus on during that period. For example, workout between 6-8 am; Mediation between 10-10:15am; responding to emails from 11-12pm; Power nap between 2-2:20pm; social media engagement/use between 5:30-6 pm; down time with family from 6-8 pm; creative/spontaneous time 8-9 pm and escape time for yourself from 9-10:30 pm before bed.

By setting out individual time periods where certain, specific activities are scheduled, there is no decision making. There is no debating, rationalizing, determining. It’s look at the time, and get the activity in that slot done. I personally LOVE THIS, as it structures balance in one’s life and helps get things done. When we keep putting things off, anarchy unleashes itself, and we rarely get the things we need to do, done, as we get to the point where there’s 5 things to do at 9 pm at night, and the stress becomes too much to deal with.

Determine what times are best for you for certain activities. Is yoga first thing in the morning practical for you? When do you get most stressed out, and need a meditation break? Are you able to workout first thing in the morning, or is after work a more optimal time for physical activity. Be honest with yourself, structure a day where small, but important values get nurtured. It’s critical to leave room for fun, spontaneity in your life, that way you won’t feel restricted. This is important. But so is a structure. Remember, “discipline equals freedom”.

 Day 166/365 – June 16

 “Compete against other Elite Individuals”

Competition is one of the healthiest things for humans. Competition promotes grit, fight, problem solving, elite performance, mental strength and perseverance. It’s that primal emotional state where all else takes a back seat, and you get to really see what you are capable of when put against other driven, like-minded, talented individuals. And when I say “compete”, I mean, do something where you are competing against elite competition. Of course, getting to this level will take time, but I highly believe all of us have a skill set great enough to compete on some respectable level, outside of intramural sport or art.

When you allow yourself to compete, lines are drawn. And these lines can do some great things for us: they can give us insight, they remove the grey area, they force our hand, and they push our ability. A lot of people think they are great, due to the simple fact they hang around 10 mediocre people, and they are the most talented of the 10. This doesn’t mean shit, it just means you’re the strongest of the weak. I love putting myself in extreme feats of competition against actual elite athletes. At this point we’re all quite skilled, but the levels are still separated, from number 1, to number 50. Regardless if you are trying to be the best in that given field or not, going into something with the intention to push your limits, keep up and drive your standard, this will never be a bad thing for you. You will take a great deal out of what you learned from the experience, and if approached with a healthy, productive mindset, you will grow an incredible amount, and your standard and way of thinking will exceed 90% of the population. And this is true success.

Success doesn’t lie at whether we win or lose, it lies at whether or not we are trying to be healthier, better-rounded individuals. Pushing yourself and growing stronger, because your environment dictates you do so, will enhance your quality of life exponentially. Don’t be afraid of competing against the elites, look at it as the greatest opportunity towards discovery and becoming your best self.

Day 165/365 – June 15

“Change your bed sheets”

A clean, warm, fresh smelling pair of bed sheets is always a mood booster. Who doesn’t like rolling into bed with brand new, fresh sheets? As soon as the sheets touch your skin, you can sense the cleanliness and comfort; the bed just looks more together. Not only is this ‘practice’ sanitary as well, but cleanliness, and organization promote a sense of productivity. The more things within your world that signify a de-cluttered, organized environment, the more this will roll over into other, more critical aspects of your life, like your personal relationships and profession.
Even though I am horrible at making this a habit, I am reminded that changing your sheets every week or two, is a great routine to get into. The cleaner your sheets are, the cleaner your body, mind and life will become. And yes, I truly believe this to be true 😉 Day 164/365 – June 14 “Go on a Ferris Wheel” Ferries wheels might not be the most exciting ride to do at the amusement park, but it is a great way to get a complete overview of the city and event you’re at. The view is always something to marvel at when you’re a top the ride and hovering about the entire carnival: the lights pop, the picture of where you are is painted with greater depth and the paradox of feeling more connected, yet being more disconnected from the crowd is a moment to embrace and appreciate. This ride is always a bit more enjoyable when you have someone next to you, to share the moment and beauty with. Day 163/365 – June 13

“Attend a friends Important date”

A friend recently told me, “some people think friends are the ones who are there for you during the bad times which is important but a true friend is also there to celebrate the good times as well.” This really hit me, as i couldn’t agree more. Friends are support systems, and this goes both ways. Good friends should want to share in the joys of special moments or milestones, just as much as they should want to be there for you when times get tough, as this makes the moment even more meaningful and joyful. A celebration is far greater when there are other people to share in the excitement, love and accomplishment; without this, the moment is rather lack luster. Of course you will always have that internal feeling of accomplishment, but without people there to share in your victories, life doesn’t seem all that rewarding. With this being said, share in the joy with your friend, be their support system, and smile, celebrate and just hangout with them on their important date. Your presence and decision to put all else aside in your life to come support them, will be a far greater internal heart warmer than the accomplishment it self. At the end of the day, what’s an achievement when you have no one to share it with? Day 162/365 – June 12

“Look off your cities View Point”

Looking over your city from its highest point, can have a powerful effect on you. I believe we all get caught up in what we can see and what is within our immediate field of vision or senses. We look down the street and this is as far as our imagination takes us. It’s this very unfortunate truth that keeps people stuck, thinking inside the box. So when we get the opportunity to oversee the entire city that we live in by viewing the sky line, it allows our perspective to shift accordingly. We see things differently: The city is bigger, brighter, and more beautiful from this vanish point. And in a way, it connects us with one another, knowing that we are all living in this city together. Possibilities, dreams and visions seem more practical from this setting.
An added bonus to this venture, is the likely-hood that most sky lines are conveniently hidden away in some remote part of the city, typically a beautiful, peaceful space full of nature: quiet and serene. When I lived in BC, I would use Burnaby’s (the city I was living in) high-point Mountain, to sit and collect my thoughts in times of stress and uncertainty. I used this convenient get-away to see the city in a much broader sense and used it to my advantage, and it always seemed to bring me more clarity and acceptance.
Getting away is healthy. Some people love to travel, or do weekend trips, but a lot can be said for these quick and short lived drives up to your cities sky line. This escape is convenient, and the self-reflection you often receive is priceless.
Day 161/365 – June 11

“Eat a big Organic, Fresh Salad”

There’s something about stuffing your face with something greasy that’s very fulfilling, especially after a hard workout, trail run or some form of conditioning. I get the appeal, and I’ve done it plenty of times; sweet potato fries and a Burger is my go-to, but with that being said, there’s also something incredibly fulfilling from eating a big, nutrient dense salad. Salad’s that are stocked with vegetables and spices, like red onions, chives, tomatoes, cucumbers, assortment of toxic fighting greens, and topped off with a light but beautiful tasting dressing, is double-rewarding; not only are you filling your craving for something filling but you’re re-energizing yourself at a premium level by eating pure, organic, straight from the ground foods. I personally love topping my salad off with a light but protein rich food, like chicken, or fish just to make sure my muscles are being fed and assisting in the prevention of muscle breakdown. So the next time you’re starving for a big meal, remember that you can get that same satisfying feeling from a big organic salad. And the best part is, there’s no “i feel like shit”, lethargic aftermath. It’s energy boosting, and satisfying for your taste buds. Get creative, stock your salad up with an assortment of colours, tastes and fresh produce, and reap the momentary and long term benefits of making a healthy, smart choice to crave you hunger. Day 160/365 – June 10

“Listen and Watch Trains Passing by”

For me, trains have always signified something special. They signify freedom, escape, travel, adventure, excitement, and experience. When i see a train trek past me, i think of all that you can see, do and become. I’ve taken trains to unique places, and experienced this euphoric aspect of travelling to entirely different countries, cultures and what seems like entirely separate worlds from where i grew up. Trains passing by make me think about the possibilities of what else is out there, and the fact that a new chapter or refreshing change of scenery is always within our grasp. Instead of listening or watching trains go by aimlessly, try and let your mind paint a picture; let your mind wander, create and reflect on the constant flow of machinery zooming by you on steal tracks. Maybe it will spark an adventure, maybe it will add insight, perspective or new view point, or maybe it will just be a train that passes you by. And even if the latter is the case, at least you took the time to appreciate something so powerful in it’s natural glory. Day 159/365 – June 9

“Go for a large group Trail Run”

Running is a great group activity; endorphins are flowing, people are moving and productivity in that moment is at a relative high. Trail’s just make the experience that much more fun in my opinion. With road running, there can traditionally be a lot of distractions, crossings and interruptions, but with trails, you are purely immersed with nature and the task at hand – running. When you place yourself in a rich environment that promotes fresh air and greenery like trail running affords us, and then add in a large group of positive minded, challenge oriented individuals, life is going to be quite enjoyable in that moment. There’s just too much goodness going on, not to enjoy.
Just to show you that i’m not biased, I was never a group runner before this year. But this year, i decided to give it a try. It started with just one person, than a small group and eventually expanded to much larger groups. All my runs are different sizes. And every time, i noticed my enjoyment and performance increase when i was running with someone. That doesn’t mean i don’t like running by myself, because i do, but running together promotes a greater sense of community and is something i want on my longer, more relaxed run days. Group Trail running affords me the opportunity to share laughs, engage in more social outings afterwards, and ultimately has made me a better runner.
That’s a whole lot of good coming out of making the decision to run with people.
Day 158/365 – June 8

“Have a big Summer get-together”

I was lucky enough to have my brother get married this year, on a beautiful Saturday Sunny Summer afternoon. Weddings are special for plenty of reasons: it’s the coming together of who souls that at that moment love each other, and want to spend their lives with one another. It’s a magical, fairy tale environment and story. The second reason weddings are so special, is the gathering of all your loved ones in one area. This is a rarity. People are busy, lives are jam packed with schedules, but thankfully for events like weddings, attending is usually pretty guaranteed, and with that, you can have an amazing day together with a all of your friends and family in one space. Events and moments like this are something to cherish, appreciate and hold close to our hearts, as we have to realize, moments like this will never be duplicated. Yes, events will occur, and get together’s will be organized, but in this very moment, the people around you, and that day in its entirety, will never be duplicated. Appreciate this and enjoy a big summer gathering in all its glory. Day 157/365 – June 7

“Find Your Flow”

This should be an enjoyable experiment. Try activities that you know will be challenging, but also engaging, fun, and not overly exhausting, either mentally or physically. The idea is to involve yourself in an activity that puts you in a state of pure concentration; a “zone” of learning, discovery and some form of effort. Swimming, rock climbing and Jiu Jitsu are physical examples. Painting, drawing and playing a musical instrument are potential examples of mental flow type activities. Remember, everyone’s different. Find what gives you that proper balance of challenge and fun. Not too easy, not overly hard – this is where the flow state begins. Day 156/365 – June 6

“Encourage Somebody”

Adding motivation, inspiration and belief into somebody’s life is a powerful feeling for all involved. And believe it or not, it’s not that hard to do. All you have to do is live a life true to what you’re educating on, show them the steps, and remind them, we all start from scratch. More people than we think or know, feel lost, empty and down about their situation. A simple suggestion or sit down to discover what’s bothering someone, and giving them some real, positive advice, can be the thing that makes their day. Not only is this extremely rewarding, but you actually get to make a difference in another’s life, and this is priceless. Day 155/365 – June 5

“Prepare an “get up and go” overnight Toiletry bag”

I am all about making life easier and clearly, “more fulfilling” for myself and all my readers. And this tip was something that I recently had an epiphany about…It only took me 29 years, but we got there! I travel quite a bit, whether it’s for races, events, weekend trips or long day outings, and I always find myself packing in a bunch of health care and body care items into my bag, only to search later on through my bag like a wild animal underneath the rest of the stuff in my tiny bag. This never gets any less annoying. And I always find myself needing or wanting an item I didn’t pack. So I thought, why not always have a toiletry bag ready to go filled with all your travel/day-to-day essentials, regardless if it’s a day trip or a week trip. I’m talking about deodorant, cologne, tooth brush/paste, floss, comb, razors, trimmers, Q-tips, Band-Aids, headphones, nail clippers, chargers etc. The idea is to have a ready-to-go travel bag fully stocked at all times. This will prevent any last minute forgetfulness, scrambling, and panic. Not only will this help reduce stress ridden packing and stress ridden “oh shit, I forgot to pack (insert item)”, but this is also an incredible tool to have packed away in your car for everyday use. There is not a day that goes by where I couldn’t use one or more of those previous mentioned items at some point or another. So why not just prepare yourself for ultimate cleanliness and sanity, and pre-empt a “get-up and go” bag with all the essentials. This way you will always keep yourself clean, healthy, and hygenic. Day 154/365 – June 4

“Improve your Social Skills”

The ability to communicate, connect and converse is more powerful than ever. Even though we can communicate more conveniently over virtual data bases, being able to have true connections, and relationships in person is still one of the most vital skills to have in today’s world. Because we are able to connect with people all over the world in a much greater and convenient fashion, we are also expected to carry this improved “connection skill” when put face-to-face. The expectation for overall high EQ is in high demand, and improving your social skills will make your life exceptionally more fulfilling, and here’s why; your life will be more fulfilling from the stand point of being able to build, and keep authentic relationships, from the stand point of having confidence within every day scenarios like going to the grocery store, interacting with people at work, and being introduced to new opportunities and individuals alike. Without a strong social skill, life is just much more isolated and uncomfortable. And i get that some people label themselves as “not a people person” but that doesn’t mean they wouldn’t be more fulfilled if they learned how to be. Not everyone has to be the life of the party, but having the fundamental ability to connect, share ideas and most importantly have confidence in the majority of social situations you find yourself in, the easier and less stressful life becomes. That’s just a fact. Anxiety, fear, uncertainty and isolation are improved when we enhance our social skills; remember this the next time we say we’re fine not being social. Humans are social creatures, plain and simple. You can improve your social skills by reading books on how to connect with people; my favourite and most cherished book is Dale Carnegie’s “How to make friends and Influence People”. I would also suggest putting yourself in environments that push you into connecting with other people, while doing something you enjoy, that way it feels less like a chore. Start off with smiling when interacting with people and asking them about their day or themselves – don’t try to prove yourself worthy. The more we embrace improving a skill, the easier it obviously becomes – developing social skills is no different. The best way to get good at it, is by embracing the exact thing that scares you, and doing this daily. Day 153/365 – June 3

“Do it for you”

One of the most freeing things you can do for yourself, is to understand why you’re doing what you’re doing. The majority of your decisions, if not all, should be based around doing something for an intrinsic sensation. You never want to find yourself chasing achievements, environments or hobbies so you can get an external reward from them; this method is short lived and almost always ends up with the feeling of uncertainty and feeling lost. Any time i’m offered a job as a free lance contractor, i ask myself, “why do i want to do this? Will this make me feel better? Make my life more rewarding? or make my life better intrinsically?” If the answer isn’t a unanimous ‘Yes’, i won’t invest my time, energy or attention there. The same goes for activities, hobbies, requests, invitations, and people, i simply will not give my energy to people, places or things for the wrong reasons. Doing so is so utterly unfulfilling, that it leaves you feeling sick and empty afterwards, and this is a feeling i try to avoid as much as possible. This is not always easy to do, but this is where self-awareness really comes into affect. You need to understand yourself: what you like, what you need, and what something can give you. You’re not always going to get the answer right, but the trick to being right more often than wrong, is to be authentically truthful with yourself. This will mean doing things you don’t necessarily want to do, but know you should; this will also mean not doing things you want to do (from an external level) but know is in your best interest not to involve yourself with (i.e. getting black out drunk) Just remember, make decisions based on how it will make you feel ‘after the fact’. The short term feeling doesn’t always have to feel right when you know the long term effect is worth it. And stop involving yourself with things you think will make you look cooler, more interesting, and sexier, if they don’t align with your truest, most cherished intrinsic values. Pursue fulfilling activities, and involve yourself with environments, hobbies and people that make you feel more alive, and driven well after the moment passes. Day 152/365 – June 2


For starters, I’m not pushing any religious beliefs, but i am suggesting that we pray and show gratitude for all that is good in the world, and for all that is good in our life. This looks different for everybody, but giving thanks and asking for safety, good health and happiness from a place that none of us really know is for certain, in a weird way, gives us something greater to embrace and can actually help make us feel more connected. I’m by no means overly religious – i don’t go to church regularly (I have gone), i don’t read the bible, but i do hold the cross close to my heart and i do pray every single night. Regardless of what i believe in or not, i choose to show appreciation for keeping myself and my family and loved ones happy, healthy and safe. I don’t need to see proof to believe in a higher power, and i respect any ones decision who doesn’t believe, but praying doesn’t have to mean believing, it can simply be a means to an end to show thanks, and to remind us that there is more to life than just what we see. Day 151/365 – June 1 “Listen to Your favourite Tunes with the Car Window Down” There’s something very freeing and energy boosting with listening to some of your favourite songs with the windows down while the sun is shining. It’s that moment of realization, that all that matters in this moment, is having a good time, and letting the music put you in a cheerful state. My suggestion, sing, and move like nobody is watching – this tip is so much more enjoyable when all our natural inhibition comes out and we literally succumb to the beat, lyrics and all that is good in this moment. Day 150/365 – May 31

“Share Advice/stories With someone on a Topic You’re both Passionate about”

This weekend i was privy to spend time with a handful of runners. We were all different skill levels and body types; some were novices, some are working on their first ultras, others have coaches, while others do unique, team building races. Some were tall and big, others had just done an amazing job losing weight, while others were slimmer, more muscular and had years of athletic miles on their body. When you have so many people in one environment that all share a similar passion, advice about training to be a better runner, fascinating insights, and conversations will come up. Regardless of how much you know, everybody has a unique perspective to bring to the table. For example, i never had to lose 50 lbs and learn how to run, while others did – their insight in how they went about this accomplishment is useful for me, as they approached their journey completely differently than how i did. Maybe they had to take fueling, nutrition and training more specifically due to the challenges of losing the weight, that they gained some incredible knowledge i never thought twice about or took for granted. This is just an example to show how every one’s story can be a resource to one another. And not only can we learn from each other, but we can be inspired, and excited to share in each other’s process, enjoyment and drive to compete. This type of passion is incredible to be around, and i find myself always leaving weekends, races or conversations with so much more information, insight and appreciation than i came in with. And this is the true essence and reward in spending time with other passionate like-minded people. Day 149/365 – May 30

“Do a team Race”

Competition is fun, healthy and a great opportunity to build some very strong and transferable characteristics. I’ve been part of teams, I’ve competed solo, and i’m a fan of both. On one hand solo competition forces you to take all the blame. It’s 100% on you. With a team sport, there’s a lot of moving pieces; the energy is typically higher in these type sports, as players and team mates can feed off one another – no one person has to carry the entire load. With team races, there is a mix of solo competition and team competition. It’s solo in the fact that you are out there running your leg (part of the race) as a sole entity. Yes, energy can be given, but you have your part to do, and there is no way around that. And it’s team driven from the fact you win or lose as a team, energy can be shared, and my weakness can be rectified by anothers’ strengths. All in all, a team race blurs the lines of a little bit of this and a little bit of that, which makes it so exciting and rewarding. As i enter my first team race tomorrow, i’m excited to see how it goes, and what discoveries i will make along the time. One thing is for certain, i will enjoy the process, and the experience will be incredibly fulfilling, regardless of the result. Day 148/365 – May 29

“Go for a night time Bike ride”

There is something incredibly peaceful in riding your bike at night; the sounds are amplified but the noise is less, nature is more noticeable yet less present, and the mind is vividly focused yet in a place all on it’s own. It’s the feeling of the cool night air hitting your body while getting completely get lost in the ride. There’s no traffic to fight, you won’t get held up, and there are minimal distractions taking you away from the ride itself. At night, it’s just you and the bike. It’s a way to speed things up, but also slow things down. I’m a big advocate in doing anything physical outside before bed, as the elements allow you to see things in a different light (literally and figuratively). The bike is just a vehicle in the process of becoming more present. Enjoy all that comes from a peaceful ride in the dark; the lights, the calmness, the heightened focused, and let the body and mind escape accordingly. Day 147/365 – May 28

“Meal Prep”

We’ve all heard, if you fail to prepare, be prepared to fail, and it’s quite evident that this rings true in regards to adopting a consistent, healthy nutritional life style. Most people are lazy (harsh reality); Our “grit bars” are very low, meaning we lack the ability to make logic based decisions consistently and instead succumb to emotional states of decision making – due to our lack of resilience training. The long solution – something i advocate mind you – is to build that resilience every day by challenging yourself by doing things you don’t wan’t to do in the moment when you know it’s good for you; but the shorter, yet still disciplined approach in regards to healthy eating, is to be resilient for 1 hr-90 minutes once per week, and prep your entire weeks worth of food.

I’m talking about cooking 5-6 chicken breasts, steaming your vegetables, making a pot of oatmeal, brown rice, and quinoa, loading up on cans of tuna, and having the Tupperware necessary to pack up and go, with little to no effort. This “set-it and forget-it” approach works amazingly by eliminating decision fatigue, and removing the “i’m too tired to cook” mindset. Set your dietary choices up for success by prepping what you will be eating for the week, and of course, STAY CONSISTENT. This convenient meal prep will not only make life easier, but make life much more fulfilling knowing that you don’t have any time consuming cooking to do for the rest of the week, thus giving you the gift of time and a well functioning mind and body. Day 146/365 – May 27


Barbecuing is a summer staple with my family. Even for those vegans out there, a bbq is still applicable and just. It’s one of those frequent summer traditions that you not only enjoy through taste, but it’s the smells, visual and internal joy you get from knowing that the sun shine season is here. Just seeing the food on the counter before being cooked puts me in a good mood; This visual signifies a healthy dose of food, some classic feel good music in the back yard, and all around good vibes. I personally can’t remember the last time my family bbq’d and we weren’t all in a pretty damn good mood. The two seem to go hand in hand. Whether you’re cooking up your favourite animal protein or some grilled vegetables, barbecuing is more than just the food, it’s the energy, vibe and community aspect that makes it so fulfilling. Try to make this a summer staple and enjoy all the benefits that come along with a good meal on a sunny summer evening.

Day 145/365 – May 26

“Watch a Thunderstorm From your Window”

There is something eerie yet incredibly soothing about watching a thunderstorm. The sights, sounds, and feelings are unmatched from our daily experiences, and the narrative presented outside our window reminds us just how small we really are. There is also the aspect of appreciative comfort that we get to experience as we watch the lighting and rain spark down from above, while we remain safe, warm and protected. This moment of pure present-ness and controlled chaos brings incredible amounts of gratitude, and makes for a “perfect storm” of healthy emotions. Day 144/365 – May 25

“Run around in the Rain”

We sometimes forget about our natural instincts as human beings; being outside, running around, dealing with the elements of the world like rain, snow, and heat. These are all naturally primal aspects our ancestors grew up embracing. And i believe these same elements can make us feel more connected if embraced rather than feared. This isn’t to say we should run in the rain every time it pours out, but i am suggesting that we find times to embrace the fun of getting wet, laughing and not caring about the consequences. This care free nature is healthy for our mind, body and soul, for the simple fact we get in touch with our primal instincts. Next time it rains outside, say screw it, but on some shoes, enjoy the empty side walks, and let the rain pour down on you. I bet you’ll have a lot more fun than you’d think and get connected with the real you in the process.

Day 143/365 – May 24

“Ask someone about their Passion”

Listening is an art. Most people claim to be “good listeners” but in reality only listen to respond. The key to being a good listener is hearing what the other person is saying, actually hearing them; their emotions, feelings, and message. A great way to improve this skill is by asking someone about their passion. If you want to have a conversation where you don’t need to say much, this is the question to ask. People are incredibly enthusiastic when it comes to discussing their passion, and rightfully so… they’re passionate about it. The real treat is to truly hear the passion coming from another person’s mouth; true passion will excite you, motivate you and inspire you to attack your passion with gusto. By listening to someone talk about their passion, you naturally get this spark of energy and perspective that a lot of us lack. It’s why motivational videos like Arnold Schwarzenegger’s famous speech went viral; his passion is so evident and contagious in this particular talk, that you can’t help but be locked into what he is saying about creating and working towards a life he knew he was destined for. Not only will you more than likely get to see the true persona come out of the person you’re talking to, but if the passion is described in an articulate manner, you will find yourself even more motivated to create, shape and build a life that excites you. Day 142/365 – May 23

“Chill in your backyard on a warm, summer mid-evening”

The backyard or front porch hangout is always a fan favourite. The fresh air, warm yet refreshing wind and ever so welcomed sun shine sparks a whole bunch of feel good emotions. The mid evening aspect is key in this tip as the timing works out on both sides of the coin. For one, you’ve had just enough time to decompress from work, maybe have a light dinner, and now earned a digested rest, while still having the evening to look forward to before rushing off to bed. It’s that perfect balance of “not too early, not too late” timing that makes the world seem much less hectic and a makes you feel much more grateful. I did this the other night with my dog to my side, and a book in my hand, and i certainly embraced the freedom of an evening still a head of me. No rush, no problem. Day 141/365 – May 22

“Bring your friend or family member Birthday Balloons … on their birthday (of course)”

Regardless if you’re a birthday person or not, receiving balloons on your birthday will always put a smile on your face. It’s a true statement when they say, giving feels better than receiving; the look on your friends face when they’re greeted with balloons is always a moment to relish in. The diversity of colours, the inconvenient awkwardness of a pile of balloons and the ever so uncomfortable personal celebration that today is “your day” always creates some fun emotions, laughs (usually on the friends behalf) and shared moments that add a bit more joy to everybody’s day. Let’s remember, not a single person on this planet won’t feel better about themselves when they know the people around them went out of their way to make their day a little bit more special. And this is a true win in itself for all parties involved. Day 140/365 – May 21

“Take a stroll where you grew up”

Walking around where you grew up is a fantastic way to spark old memories of joy, enthusiasm and life lessons that we don’t often think back to enough. But these lessons and stories of our youth are so powerful and introspective into who we have become today. This type of refresher allows you to think below the surface level, and in doing so opens your mind to some of your fondest most cherished memories. Maybe it’s reminding you of the house you used to play at with your friends, or the street you would run up and down before getting called in for dinner; maybe it’s the park you’d hang out at after school, or the place you had your first kiss; or maybe it’s the pool parties you’d have in the summer in your backyard. These life building moments are yours to keep forever, and thinking back to the kid you used to be can help restore that childlike enthusiasm and fun loving nature that is so critical for us to never lose sight of. Day 139/365 – May 20/365

“Run around with your dog”

A dog at a park is like a kid in a candy store; life is good. The smells, freedom, and fresh new environment is a magical combo for your dog, and it shows with the extra spring in your pets step. Dogs run around like it’s the best day ever; tails wagging, and mouth wide open. Seeing this always puts a huge smile on my face and warms my heart. The joy and fun is boosted for your dog when you actively participate in the run around. Not only is this a great form of informal exercise, but you’re making your dog’s day when you run, jump and chase after him. And isn’t this just the best feeling of all, having fun with your most loyal friend. Day 138/365 – May 19, 2019

“Listen to some Classic Oldies”

I’m a sucker when it comes to old school music; music that tells a story, has a true narrative, and always makes we want to move. The kind of music I’m talking about puts a nasty snarl on your face – in a good way – and wakes the legs and hips up.  These types of oldies have this simple, pleasant nature about them that is unmatched in today’s modern music. Songs aren’t about hate, or offensive language, but more so telling a story of love, togetherness and in doing so, ignite emotions that are much more authentic and relatable to the everyday man and woman. Songs like “shout”, “come and get your love”, “in the summer time” and “my girl” are some of my favourites, and they always seem to do the trick when I’m not quite feeling my high energy self. Make your own “Classic Oldies Playlist” and rock them out to get you fired up for a great day ahead. Day 137/365 – May 18

“Water some Flowers”

Gardening is regarded as a rather therapeutic activity. The pouring of the water, the growth of life and the peace and pace at which we go about the task promotes calmness and introspection. As we watch something develop into a thriving life form, we allow ourselves the time to reflect and enjoy the simplicities of what life really is all about. I do my best to turn these “everyday chores” into moments of appreciation, and in doing so, use them as foundational building blocks for a less anxious, more present quality of life. When watering flowers, look at the beauty of the plant, observe the water soak into the soil, think about the process of life, and use these moments to embrace the peace and tempo at which your life is currently in. Day 136/365 – May 17


A clean mouth and spotless teeth are literally a breath of fresh air. Your smile is white, your teeth look clean, your mouth feels protected, and you prevent long term damage. Talk about a winning package! That’s a whole lot of wins all in one go. Flossing is just one of those things, as annoying as it can be, that’s just so fulfilling once it’s done. Any time you indulge in a habit that prevents long term break down, and helps protect a vital part of your body, you naturally feel good about yourself. Choose a flavour of floss you like the most, and make it part of your night time or morning routine. When it becomes habitual, the annoying little task, becomes just something you do subconsciously. And this is where true momentum…AND A BEAUTIFUL SMILE takes flight. Day 135/365 – May 16

“Try Blowing a Bubble”

Bubble gum is great for a lot of reasons: it’s brightly coloured, the packaging pops! it tastes delicious and it’s fun to blow bubbles. Now, i write this somewhat halfheartedly as i’ve never actually blown a full blown bubble before, but i have attempted mind you; and in the process of attempting, i had a fun time. You can’t really blow a bubble angry which is why this tip made my list. You have fun blowing bubbles, people laugh and smile, and when a big one gets blown, we watch in amazement (or maybe we even try to pop it) all the while forgetting our troubles for a moment or two. The more types of things we can distract our brain with that add some joy and kid-like fun into our lives, the healthier, more well balanced we will be.

Day 134/365 – May 15

“Take a mid day Guilt FREE Nap”

As a trainer and coach, my days can start very early, and are quite spaced out. I spend hours on my feet moving, demonstrating, and lifting things. This is a true blessing. But this is also a recipe for a long day of constant exercise, which can take it’s toll. A guilt free nap is something i truly look forward to. My body needs the recovery, and there’s just something about taking a nap at 2 pm on a Wednesday, after a few high energy hours of coaching, that feels so damn right!

If you are up early, working hard, and moving a lot, take that nap. Don’t feel bad about it, embrace it, love it, and do so in the coziest way possible. The key to a guilt free nap personally is earning that comfort and rest. There’s a fine line between not working all day and napping (aka lazy) and earning that mid day R and R. Be the person who works their butt off, and in doing so, can reap the benefits of a purely blissful mid afternoon nap. Day 133/365 – May 14

“Look into space”

Space makes us feel small. Space makes us realize how much life is out of our field of vision and how much more is going on in the universe. This perspective shift is a fantastic way to help digest your problems, stresses and life in a completely new, more refreshed sort of way. How can you not embrace the good in life when you take the time to truly think about all that is going on around us? And even furthermore, to think about all the stuff in the universe we have no idea about. This existential way of thinking is like putting your brain on drugs… in a safe, healthy way. The universe is an endless realm of ideas, questions, and amazement. Allow yourself to escape into the darkness and enlightenment up in the sky. Revel in all that is possible, and just think about what could be going on within the unknown. I’m sure you’ll see your problems in a much more trivial light. Day 132/365 – May 13

“Observe the people around you”

People watching and truly observing human behaviours is quite fascinating and educational. We can learn a lot about societal norms, body language and personalities by simply observing with true intent and concentration. And on a deeper level, realizing each and every person walking this earth was once a child and will one day be deceased is way to realize we are all in this together. Rather than observing people and judging them on their facial expressions or perceived mannerisms, try to send love their way. We are all going through the same problems. Yes, we handle them differently, and this is no excuse to act rude or unpleasant mind you, but it does humanize each and every one of us. To add some fun to this observational activity, make up a story of who they might be, where their journey has taken them. Have fun observing. Be creative, joyful and free in your viewing. Day 131/365 – May 12

“Read a Comic”

Comics are classic. Who doesn’t like or remember comics like “Archy” or “Superman”. I describe comics as entertainment for the eyes and stimulation for mind. The key is to select a comic that resonates with you. I love Super Heroes so that’s an easy one for me, Marvel or DC based graphic novels. For others they might have an interest for detective work, drama, horror or a lazy cat who likes lasagna, named Garfield. Regardless of what direction you go in, comics afford you the opportunity to find balance in education, and pure mindless television watching. Comics let you follow a story by both the images they draw and the written word they write. I’ve even recently been interested in following a specific weekly comic release, almost making it like a weekly episonic tv show. Fictional books and comics are a great, healthy escape. The written word affords mental stimulation and the story board is the escape that grabs our attention and puts us in a realm of fantasy or at the very least, societal escapism. Both of which can add great value within the balance of one’s day. Day 130/365 – May 11

“Get a no-alarm-clock-good-night Type of sleep”

Good sleep should be a priority for everyday of your life, but it’s worth noting as an individual tip. Sometimes a true, authentic no alarm clock rest just isn’t very practical. The majority of the world’s population that has to go to work in the morning sets an alarm clock. We simply do not wake up to the natural light of the morning sun and most people aren’t going to bed 10 hours before they HAVE to get up, knowing their body will wake up in 8, giving them over 2 hours of wiggle room. This isn’t reality. This is why we should give ourselves a day (ideally at least once a week) to let our body naturally wake itself up. This natural rest cycle is incredibly powerful for productivity and getting us back on track to perform optimally. Day 129/365 – May 10

“Co-ordinate a Round Table Discussion”

Discussion and conversation is the prime essence of discovery and social stimulation. Very few things in life will be as engaging and internally rewarding as having a healthy, productive discussion about topics that can truly solve a problem, and make your life better. A round table is exactly this. It can be structured in many ways, but the basic premise is that a round table is an organized informal or formal gathering of preferably intelligent individuals discussing a range of topics. Sometimes there is a theme, “self-optimization” for example, with sub themes; dealing with fear, creating balance, embracing your potential etc. But there can also be a general broader lay out where discussion organically grows from the initial theme and is less monitored. Both are great options for lively, healthy debates, discussions and resolutions. Historians would involve themselves with these types of evenings rather frequently, and today these minds are still regarded as some of the wisest educators and philosophies we know. Day 129- May 9

“Have a group Sushi Night”

Sushi seems to be the fad of modern society that isn’t going anywhere, aka, not a fad. Sushi brings people together in a unique way; you’re trying to use chop sticks (making a fool of yourself in the process), chances are most people are experiencing new sensations on their pallet, and the common mystery of “what will that taste like” has a quick bonding effect.

Typically in Sushi style restaurants, the food is cycled through with a stay at your table type buffet, and with that, many different food items are tried, tasted and enjoyed. This lively experience is unconventional compared to most sit down restaurants and in doing so, very engaging. Ironically with this tip, I’m not a big fan of Sushi, but i am a fan of experiencing a joyous time with good people, and if that means trying a few slimy items during my meal, then so be it. I’ll take that trade off every now and then, and maybe even find out i like something i never even tried before. But one guarantee is that you will have a great time with some good people, and get exposed to some pretty neat and delicious dishes. Day 128/365 – May 8

“When walking in the Woods, stop, and listen to the Sounds”

Nature is incredible. The species, habitats, living organisms and beauty is something to truly appreciate. What makes this even more exciting, is that we are privy to open spaces like this basically in our very own backyard. We are able to run, walk, and hike these beautiful grounds, and with that we are able to immerse ourselves in the world around us. One thing I really enjoy doing is listening to the sounds that surround me; the ruffles on the ground, the chirping birds, the bubbling of the streams, the buzzing of insects and the croaking of frogs.

These sounds are natural. These sounds are ingrained to make us feel connected to the world. And these sounds actually are scientifically researched to improve our emotional state; increasing positive feelings, and improving calmness, relaxation and sleep. So the next time you decide to go for a stroll in the forest, take a few moments just to listen intently. Embrace all that the forest offers, every last sound, and ease into a more fulfilling state. Day 127/365 – May 7

“Drink lots of Water”

Water is the bodies life preserver. We need it to survive, and in today’s modern society with the abundance of sugary and caffeinated drinks to choose from, we need it to thrive. People simply don’t drink enough water. And with that we hinder brain function and reduce organ, cell and tissue health. When we lack sufficient water we don’t digest material as well, and find ourselves hungrier than we need to be.

Water is actually really good in terms of increasing satiety, keeping our skin looking good, and helps energize our muscles (cells with insufficient fluids shrivel). To make this tip easier for us to implement, start every morning off with a tall glass of water; buy a stainless steel water bottle, and bring it every where with you. Carrying your sophisticated new bottle with you is a common bio hack healthy active people do, and it keeps them fueling their bodies. Make drinking water convenient and supply yourself with 3-4 L of water per day. Day 126/365 – May 6

“Wear Some Reading Socks”

Reading socks are like wrapping your feet in a blanket made of love. In an ideal world these would be acceptable to wear in public, but unfortunately they’re typically gigantic and don’t fit very well with other outfits. Fortunately though, they are amazing for at home relaxation. Sometimes it’s just the feet that need warmth, and this act of bundling up your toes can help gently place you in a state of ease and calmness.

It’s pretty fascinating what amazingly soft material on our body can do for ones sense of happiness. Next time you feel like the body needs some lovin’, try slipping on a pair of reading socks, and let the coziness dictate where the body and mind goes from there…chances are it will promote some sort of much needed R & R. Day 125/365 – May 5

“Do Yoga Outside”

Yoga is great for a handful of reasons: It’s meditative, it helps loosen up tightnesses, and it’s a body and mind strengthener. “Outside Yoga” of course incorporates the same benefits, but with the added touch of some much needed vitamin D and embrace of nature.

Being outside is extremely therapeutic and can actually help amplify the entire yoga process by giving you sounds, objects and the sun light to appreciate. Holding static positions in a room can get a tad bit monotonous, but do so outside allows you to notice a lot of things that aid in being present and appreciative. I just put this tip into practice myself after a long Sunday run, and it made the experience that much more joyful. I took in the tweeting of the birds, i left my phone inside, and embraced the cool breeze amidst the sun shining down, and i even noticed the kids a few doors down playing basketball, an activity that brought back precious memories of me and my friends shooting hoops in the drive way. This process of present-ness highlighted by increasing your bodies ability to function optimally is a major win. Day 124/365 – May 4

“Create a Personal Office Space”

There’s nothing that will aid in productivity more than having a personal space where you are purely dedicated to office based tasks. The idea is to make your lifestyle as convenient, efficient and optimal as possible, and an office space is a critical piece in allowing you to accomplish the medial tasks and of course the inspired tasks you wish to take on. You want to attack these tasks without having to be pulled all over the place to get things printed, posted, and documented.

I love having my little work station at home, as it makes me feel connected to getting things done and puts me in a productive state of mind. I don’t want to be running around to make prints, or have papers scattered all over the place, or put myself in a stressful state by not having a pen available when i have an idea pop up (been there, and hate this!). The more you set yourself up for success with the proper work space, the more ideas you’ll come up with, and the more action oriented you will be. By actively creating a separated personal ‘work environment ‘ you will find yourself more driven to sit down and brain storm ideas, work on projects, document interesting thesis’ and work on side projects that give you a great deal of fulfillment. Day 123/365 – May 3

“Listen to Classical Music”

For starters, classical music has been shown to enhance activity of genes that produce the feel good hormone, dopamine, while also improving memory and learning. That’s worth the price of admission on it’s one. But from a personal experience, one thing I’ve taken from classical music that’s made me a fan is the calming of my mind. It’s a way for me to find meditation by just listening to the rhythmic sounds and story that the song is telling.

Unlike lyrical music, classical music uses the instruments, tones and tempos to paint a picture, which allows the mind to escape into a world of creation and peacefulness. This keen feature is incredibly blissful and powerful, and can really help provide a sense of clarity and ease as you drive home from work, rest your head at home or have on in the background while studying. Regardless of where you listen to classical music, it’s quite evident that doing so can aid in a much more productive state. Day 122/365 – May 2

“Stock up on a Costco Run”

Stocking up with supplies is oddly refreshing. For me, it’s the comfort of knowing I don’t have to run back to the store every 3-4 days to grab the same thing; instead I can relax knowing my cupboards are fully loaded. and Costco is the place where this dream becomes reality. Costco is where bulk is king! And you always seem to take home something you don’t necessarily want, but kind of need. Let’s just say I went in to Costco to buy chicken the other day and I left with a printer. I stocked up 😉

This is a good thing however, as I was traditionally that person who would buy small things of olive oil, 1 small jar of Almond butter, or just enough office supplies to last me a little while even though I knew I would be needing some in a week or so. And with that, I would find myself running into days where I ran out of the food or supply I needed or wanted in that moment. When you have backups, you rectify these small, but tedious issues that get under our skin and add a bit of stress to our day. Now I have 3L of olive oil, a couple jars of Almond butter, a huge tin of Coconut oil, a printer and note pads and chicken to last me weeks and months. And this just puts a big ol’ smile on my face. This “supply certainty” provides me with comfort, as I know my diet won’t be jeopardized if I forget to pick up more food, or don’t have sufficient time and I can relax knowing other house hold items are backed up, giving me more time to put my attention, energy and effort on other tasks. Day 121-365 – May 1

“Learn about the Brain”

I get incredibly excited every time i pick up a new book, read an article or view something in regards to brain health. Might sound a little odd, but self-optimization is my passion. I love discovering ways to live a long, healthy, productive, motivated, fulfilled life style, and this is all based around a healthy brain. Unfortunately a lot of people go through life with little understanding and knowledge behind how the brain functions, how to get the most out of the brain, and how you can optimize brain function through movement, activities, and nutrition. As long as you are here on this earth, it would behoove you to get a deeper grasp on brain health, that way you can prosper and thrive, rather than squeak by hoping the most important muscle in your body stays fit. And i’m telling you, once you start having these “oh wow!” moments reading about how to strengthen and optimize brain function, you will consistently seek ways to feed your brain in amazingly productive ways, and this is the ultimate win! Day 120/365 – April 30

“Meet with a SIMPLISTIC Financial Planner”

Uncertainty and guessing your way to success and financial independence is a poor strategy. This is a recipe for stress, mental exhaustion, fighting with your partner and in the grand scheme, disaster. So why not do your best to prevent all these negative characteristics from happening, by having true understanding behind building your wealth. The majority of people have no idea what’s coming in, what’s going out, and have little idea on how to growth their wealth sophisticatedly.

The main reason this occurs is due to a lack of education and game planning, which leads to no action in building wealth. Sitting down with a professional unbiased Financial Advisor that can give you EASY to do steps to build your financial independence is crucial for an improved quality of life. Nothing breaks up more couples than financial issues, and very little puts people in a great deal of stress then a poor financial state. Be productive. Set up a meeting, grow your financial literacy, and take steps progressing you forward when it comes to becoming financially fulfilled. Day 119/365 – April 29

“Do 20-30 seconds of movement prior to eating”

This small health tip is incredible for improving glucose response and if done consistently can have major affects in weight control and living a long, healthy life. I read about this idea the other day and it blew my mind how well this tip works. Many researchers and blue zone countries and communities (places in the world where people live to 100 and stay healthy) have time-and-time again shown that it’s the small movements throughout the day that truly make a significant difference when it comes to one’s longevity.

Not only is this tip extremely effective and useful, but it’s quick! Exercises like air squats, lunges, push-ups and burpees are great “easy to-do anywhere” exercises. The more we can replicate those individuals who live in the world’s blue zones, the better off we will be. This short movement pattern before a meal is just one of those ways. Give it a try! Day 118/365 – April 28

“Cuddle with Your Pup”

Cuddling with your fury family member always brings a smile to one’s face. A dogs love, affection and excitement to see you is enough to melt your heart. When you take this into consideration, having your dog cuddle next to you is even more fulfilling, as you know how much your dog loves it and how long it waited to see you. And this alone is an amazing reward.

I make a conscious habit, regardless of what kind of day i had, to embrace my dog when i get home; whether it’s her running to me at the front door, and nestling into my lap right there, or if it’s on the couch, Bailey (my dog) always gets the cuddle time she deserves. You can’t be too upset or stressed out when your dog cuddles next to you, so make this tip a constant to leave the day behind you. Day 117/365 – April 27

“Go for a 15 Minute walk after Dinner”

This is a bio-hacking tip that can add a lot of value to your health and wellness. A walk after a meal i’m sure we’ve all heard is great for digestion, but also helps control blood glucose response, meaning you limit the level of insulin and blood sugar (glucose) increase. When you eat a heavy meal, which dinner usually falls under, there’s a lot of foods that are high on the glycemic Index chart; i.e. foods heavy in starchy carbs like pastas, breads and white rice – not to mention desserts. Consuming foods like this spike your blood sugar, which in the short term will lead to limited satiety and an increase in fat storage and lethargy; in the long term blood sugar spikes can lead to serious health issues like diabetes.

Not only is a walk a great way to unwind and digest the evening in all it’s natural beauty, but it is a simple little bio-hack that can help you manage your blood sugar levels much more sufficiently and help aid in a much greater and healthier quality of life. Day 116/365 – April 26

“Stretch your psoas Muscle”

Your psoas muscle, also viewed as the biggest player in the hip flexor, is the muscle connecting your spine with your femur (upper body with your lower body) and is probably one of the most important areas to stretch considering how the average person goes about their day. When we sit for a long period of time, are hips tighten, and eventually shorten; our belly’s start getting that beer belly look due to the compression, and the tightness limits the ease at which we go about a lot of our daily movements. Everything adds up, whether we realize it or not, and staying sedentary for long periods of time add up to a lot of discomfort sooner than later. This goes for active individuals as well mind you. There are a handful of awesome hip flexor stretches to do, and my suggestion would be to stretch your psoas every night, for 5 or so minutes. This loosening of the hips is so incredibly beneficial and will transfer over very quickly to an improved life style. Use the wonderful google machine, and open up that psoas!

Day 115/365 – April 35

“Every Day write down one way you can help someone else”

This tip is actually pretty powerful for how simple it is. It’s very easy to get tunnel vision with our problems, our tasks and our lives, so much so, that we forget to be a benefit to those in our lives. Now, this tip isn’t designed to be anything major or time consuming, it’s meant to be a simple gesture that takes your attention off yourself for a moment, and put onto someone else. This act of service to others is quite impactful, not only to those you are helping, but for yourself. It’s sort of a tiny detox that lets you escape the “me, me, me” mode. Some suggestions are as followed: “make your partner breakfast”, “send a good morning text”, “follow up about someone’s vacation”, “send a friend, colleague or family member an interesting article relevant to them”, “pick up flowers for your spouse”, “take a few minutes at work to rectify someone’s problem”. The purpose of this tip is to simply be there for another human being in some regard. It can be as small a gesture to as big of one. But you want to make it consistent, and you want to make it doable and as least strenuous as possible, so it doesn’t become a burden. Doing this simple little daily task can equate to helping people over 365 ways guaranteed throughout the year; now that’s fulfilling. Day 114/365 – April 24

“Run Some Hills”

Running hills is primal. It just feels like something our ancestors would have done daily, either in search of their next meal or for forging purposes. In today’s much less archaic society, hills are just an awesome way to earn a quick sweat, and have your legs burn in a matter of a few moments. Why is this fulfilling? Because you’re out in nature, you’re working your body to an extreme it’s not used to which is a thrill that challenges your mind too, and you get an amazing, efficient workout done in half the time of a regular workout.

Hill running is a great alternative to static lengthy cardio and the added bonus of being outside makes the finished workout that much more enjoyable to sit and embrace. Find a hill near by and tell yourself you will “conquer it”… Once you do, you’ll feel like a champ! Day 113-365 – April 23

“Watch a Chuck Norris Movie”

Chuck Norris is one of the biggest bad-asses of all time. He makes the mustache look cool, and rightfully so. He was the good guy who did the right thing, protected the good and put criminals, and bad guys in their place…by round housing them in the face mostly. Old school Chuck Norris movies/clips are always worth watching simply for this reason a lone.

There’s something about antiquated, raw fight scenes that make you want to be like the characters – because you know this isn’t CGI, it’s the actor who knows how to throw a kick and punch properly. And this alone makes you feel better. It makes you want to do the right thing, be a better, braver self, and maybe even learn some Karate. All good characteristics to chase. I thought about this “Fulfillment Tip” after watching a few Chuck fight scenes with my dad prior to Easter Breakfast, and i’m confident in saying, watching guys like Chuck Norris growing up, always made me want to be tougher and simultaneously not be a “bad guy”. And this sort of endorphin and adrenaline release, even from just watching a Chuck Norris fight scene, is a nice little energy boost. Day 112-365 – April 22

“Hang out in the Park”

The park is a great place to spend some time. It’s very hard not to escape when you’re out in nature, and you see other people having a care free time. Wherever you look, chances are your cortisol levels will drop and your positive neurotransmitters will spring into action; People are walking and playing with their dogs, other people are playing with their kids and hanging out with friends, while other groups are having a picnic or throwing the frisbee around. The park just screams stress free. I’ve even decided to start training clients in the park for this exact reason- vibes and enjoyment are high when you go to the park, so why not embrace it to it’s full extent!

**Bonus tip – try making this part of your lunch time routine if possible. You’ll be surprised how well this impacts the rest of your day. Day 111/365 – April 21

“Have an Easter Breakfast”

This is one of my favourite yearly traditions. The morning of Easter Breakfast always seems to bring me an incredible sense of appreciation and put me in a state of true contentment; this happens for a few reasons: family, food and the calming nature of a slowed down pace – I’m never in a rush Easter morning, the spring sun shine is typically making its way through the blinds and the food has a nice Easter vibe to it, which always put’s a smile on my face and elicits pleasantries to my nostrils. The eggs are dipped in festive Easter colours (thanks to my mom), we have fresh Ukranian Poska on the table, and the kielbasa, bacon and crepes are presented with an extra touch of love (again, thanks to my mom). Life is particularly good on this Sunday in April, and is definitely one to be grateful for.

Take the time to embrace these special holiday moments. They only come a few times a year. What does your Easter Sunday breakfast routine look like? Day 110/365 – April 20

“Join a Recreational Sports League”

Sports Leagues provide you with a handful of benefits; it’s a source of community, healthy competition, exercise, comradery and purpose. Together, all of these characteristics add up to an incredibly beneficial way to spend your time. There are a lot of ways to go about joining a rec league. One way can be by grabbing a group of friends and signing up al together. Another way is by grabbing a friend or two or going solo and teaming up with other couples or individuals- this is a great way to meet new people and build some fresh connections. And don’t be afraid to sign up for a sport you’re not accustomed to playing, just be aware of the levels that are offered and choose an appropriate match.

I’ve joined leagues where I’ve played the sport before and I’ve joined leagues where a group of friends and i were completely new to the game. The end result always wound up in my favor. I had a great time. Day 109/365 – April 19

“Minimize Gossip”

Gossip is addicting. It’s that thing that makes us feel included and gives us an immediate sensation of excitement, but that’s extrinsic. Internally, gossip doesn’t do much good for us. Of course we will always have conversations about people, the way a situation was handled and everything in between, but try to keep your head down, and let the craziness around you be just that. That’s why i suggested to minimize it, not eliminate it, as i don’t think that’s all that practical; we’re human, and discussions take place, and this can easily be viewed as gossip.

My suggestion, which i believe is practical and fairly easy to implement is to not be the person who goes on coffee break, or smoke break to share insights about other people. Be the person to talks about the vision you have, share ideas, and connect on a deeper level greater than just yourself and your situation. Rather than spreading non-sense about others, and your problems with other people, just focus on bettering your situation. It’s not a coincidence that the same people that gossip every time they go on break, are also the people most stressed out, and least likely to consistently excel professionally, personally and emotionally. **Tip: gravitate to people who are looking to build themselves up and are too focused on actually creating a better life for themselves. This is fairly easy to spot. Look at the persons last 3 months and see what they’re working on or have going on. If it’s the same shit, you know they’re filling their day with gossip or non-sense, if they’re diversifying their time, and busy building something greater than themselves, chances are they are worth spending time with. Day 108/365 – April 18

“Go for a mid-day run”

There’s something extremely freeing about going for a run during the middle of the day; while everyone is at work, busy with the hustle, deadlines and stress, being in nature and running care free can be one of the healthiest, and rewarding things you will do all day. I’ve always found that after my run, the rest of the day just seems easier. The “stressful” situations aren’t as stressful anymore, and your perspective shift is rapidly changed throughout the next 24 years. Of course, the “runners high” plays a big role in this shift, but it’s also the realization that occurs during our run, that humans are meant to move their body. We’re not meant to be stuck in some building for 8 hours a day, during prime weather conditions doing something we aren’t too excited about doing. I believe we are meant to release energy, stimulate the mind and body and embrace the day as it is. Make the time for this tip, and reap the rewards of a more productive, engaged day. Day 107/365 – April 17

“Go to an Alumni Night”

I get alumni nights can be sort of awkward, especially if you go solo. But chances are you’ll see some pleasant faces, get to interacting with them and before you know it, you are glad you made the decision to show up.

It’s very frequent that the things we get the most pleasure or long term satisfaction from, is by doing the things in the moment that we aren’t overly excited for. Small talk with people you haven’t seen for a years might not have you jump out of your seat with enthusiasm, but the genuine connections that you re-build when you’re at an alumni event is actually very fulfilling, not to mention the internal appreciation for pushing past your minds uncertainties. And when you actually take interest in another person, you will probably learn some interesting things about them, share some laughs and in the process build a stronger more meaningful connection. And this is always rewarding. So the next time you have the opportunity to go to an alumni night, push all the doubt or negative self talk to the back of your mind, show up and make the best out of it. You never know what positive emotion will spark from it. Day 106/365- April 16

“Stretch a Few Minutes While you Watch TV”

I understand there’s a time where TV is meant to be enjoyed purely on the couch; no thinking, no doing, just mindless television watching. But if you’re looking for a double dose of fulfillment, which doesn’t take too long either, try stretching while you watch TV. Remember, it’s the small things we do day-to-day that add up to long term pleasantries. My suggestion, pick 3 different stretches and do each for 1 minute. Nothing crazy.

This simple 3-5 minute act of body care, in a moment where your mind is completely escaped of any stress, will only aid in your overall satisfaction. I would recommend targeting hamstrings, glutes and hip flexors. These three areas are typically neglected and get super tight over a long day of sedentary behaviour. Do this every day and I guarantee you save yourself plenty of long term issues and give yourself an immediate sense of a job well done. Day 105-365 – April 15

“Say Hello when you walk Past People at work or in Social Environments”

Research from ‘Happiness Expert’ Gretchen Rubin, shows that this simple act of kindness can improve employee and personal happiness leaps and bounds. The best thing about this connection strengthening tip is that it doesn’t take any time, money, energy or effort to put into action. It’s a two syllable word that holds incredible power in building a more engaging, productive environment.

I try to implement this as much as possible, whether it’s at the gym, while i’m working, or when i’m at home. And when i forget to do this, i truly notice a difference in my level of connectedness and happiness in that very moment. The acknowledgment of someone being there plays a much greater role than most people would think. And by doing this, all parties feel more welcomed, important and at the end of the day, much happier. Day 104/365 – April 14

“Have Sunday night “go to” show”

Sundays are amazing. This is the day the general public loves most and for good reason; it’s the day where relaxing is encouraged, where the world seems to slow down and where life just seems a bit more easy going. It’s the Family dinner night, the let’s go to the beach day, the brunch day, and usually the night most people have a “go to show” that they watch and unwind to.

As a kid, my Sunday night consisted of “Fox Sunday Night” which had television shows like ‘The Simpsons’, ‘Malcom in the Middle’, “Family Guy”, and “Futurama”. As I got older, my Sunday Night line-up was ‘Dexter’ and today, it’s “Game of Thrones”. And throughout all these years, Wrestling and Football have been staples as well. All of these programs gave me something to look forward to to end off the weekend. Sunday night is the preeminent night to unwind and let the mind escape before the week starts up again. Find a show that you, your partner or close friends and family like to watch, and make this a Sunday Night tradition. There’s no better way to end off the weekend. In my opinion. Day 103/365 – April 13

“Watch a Nature Documentary”

You never really appreciate nature to the extent we should until we re-discover and actually see how amazing nature and the planet we live on is in detail. By watching a behind the scenes look of the animals, environments in which they live and all the extraordinary things that happen in nature which we aren’t privy to very often, our appreciation for all that surrounds us sky rockets; in turn, this insight helps make us more conscious individuals who can help keep the planet the healthiest and the most protected it can be.

Watching close ups of avalanches, or seeing a glacier fall into place, and seeing how animals fight to survive and learn to prosper in their surroundings is one of the most fascinating things you can allow yourself to experience that truly sheds real perspective. I love watching these documentaries for this exact reason, and for all the amazing images and videos that always seem to leave me in astonishment. It’s one of the healthiest ways you can spend an hour in front of the TV. Day 102/365 – April 12

“Take in a Rainbow”

If you’ve ever seen that infamous YouTube video of a guy basically having a euphoric re-birth watching a double rainbow, you know how powerful this tip can be. I don’t expect you to freak out in a weird way like he did, but i do expect most people to appreciate the amazing world we live in a little more so than usual, when we see something as beautiful and capturing as a rainbow. I’m pretty sure every time I’ve seen a rainbow, I’ve taken a moment to appreciate the beauty around me more than i typically do, and this sort of frozen in time moment is incredibly amazing for our well being and health. Appreciate these wonders of the world. They can make a big difference in the long run.

Day 101/365 – April 11

“Watch Fish Swim”

My mom is the person to thank for this tip. I was in the kitchen the other day, and she was watching our fish swim around in it’s tank. Granted it’s only 1 fish, but she got a lot of serenity from watching it’s beautiful shades of blue swim back and fourth as the sun shined up against the class. I think water species have a unique pull on humans, as the water is something we see as this sort of mystical land we no so little about, and therefore love to think about. When you watch a fish swim, you aren’t just watching a fish, you’re taking in everything the fish does and is prone to experiencing. That’s why an aquarium is so peaceful and eye catching. The land and it’s species, which seem to still be somewhat ambiguous to the general population leave us mesmerized and at peace. When your mind escapes to this place, you allow it to think clear, while in a peaceful state.

Day 100/365 – April 10

“Build a Tribe”

A tribe might sound someone ancient or outwardly, but in essence a tribe is a community of people that have a shared vision, can help one another, and support each other with honest intentions. As a ‘Health and Wellness Professional’, building a “tribe” as corny as this sounds, is actually quite advantageous, and useful for authenticity purposes. I don’t want people in my circle who don’t like what i’m about- these people are completely entitled to their opinion and i’m not offended if this is the case, but generally speaking, the things i post, do, and advocate, the right network of people will come along the journey: they’ll share in my experiences, stories, failures and successes, and together we can make a much greater impact.

A tribe can be as big or as small as you want, but i truly think having a strong network of people that support one another is tremendously useful for an optimal impactful and meaningful life. I have a few versions of “tribes”; i have the fitness community “tribe” where we support one another, post each other’s cool accomplishments and promote our businesses, offerings and value. I only do this with people i honestly believe can provide value to others, whether than means following them, connecting with them or getting in contact with. I also have a “tribe” of people that are supporters of what i do; they appreciate my message, they get inspiration from what i share, do, speak and write about. These are the people who authentically have my back, and these are the people i want to continuously provide value to. They are my clients, my close knit businesses, gyms, partners and friends who cheer my purpose on. And of course i have my most important tribe of all, my family. These are the people i would do anything for, and are the same people who would give me the shirt off their back without thinking. I love these people and nothing can break that bond. The reason you want to create tribes, is the reason we all should want to, it’s healthy for us. It gives us a sense of community, allows us to learn from people, and in an ideal world, gives you a group of people who have the best intentions for you and want to see you make the world a better place, in whatever form that looks like. Day 99/365 – April 9

“Do a Puzzle”

Puzzles engage the mind, and allow you to use your brain in a unique way that it may not be use to through normalized daily tasks. This is always a good thing. And in the right atmosphere, a puzzle can be very relaxing and stimulating. When choosing a puzzle, pick one that has an awesome finished product you want to see completed. When you have this vision of what the puzzle will look like in front of you when you’re done, you’re more likely to stay enthused and intrigued with the process. For example, I love the Christmas season, and one of my favourite things to do during the Christmas Season is to walk down streets and villages that have a great Christmas atmosphere; knowing this, choosing a puzzle that lets me put together my own Christmas village would make sense. Think along those lines, pick a nice relaxing night to stimulate your mind and have fun navigating your way through the puzzle. Day 98/365 – April 8

“Go for a Morning Fasted Walk”

Moving the body upon waking up, and experiencing natural sunlight as soon as we possibly can is great for our body. The sunlight and decision to move our body while fasted jump starts fat oxidation and improves our circadian rhythm which helps improve our sleep at night, both incredibly beneficial for self-optimization. In an ideal world, the morning darkness is gone before we make our daily commute to work, that way we can absorb that aforementioned sunlight during our walk, but if that’s not the case, we can either commit to embracing the darkness or at the very least make our weekend mornings the time to implement this fulfillment tip- and during the week, we add in the walk as a post dinner digestive beneficiary.

Try to add this tip in a couple times a week to start off, and look for days where this tip will help boost your enjoyment most of all. Day 97/365 – April 7

“Get a deep tissue massage”

Massages are a welcomed relieve. They help relax the body, calm the mind and ideally make the body feel better after the fact. A deep tissue massage, if you’ve never got one, is a bit more on the beneficial side and farther away from the relaxing nature of a traditional massage. A deep tissue massage helps break down muscle tissue by releasing the fascia and eliminating tightness’s and knots found in the body. When parts of our body are knotted and stress builds up around certain areas on our body, whether it be in our legs, low back or neck for example, we feel tight, immobile and develop pain. We ideally want the body to be relieved of this sort of muscle tension, not only for improved performance, mobility and physical quality of life, but also for mental relief as well.

When the body is relieved of tension, we simply have an easier time doing the things we want to do. Running, jumping, and moving within our daily tasks is performed at an optimal level, and this is where life really becomes fulfilling. This should be a monthly perk that we all invest in. Longevity is key to happiness. Day 96/365 – April 6

“Do a F45 class”

F45 is one of the fastest growing group fitness classes around and I am fortunate enough to be working at an amazing studio with awesome trainers, authentic and amazing owners and a great community of members – F45 Ancaster. One of the perks as a coach there is the ability to take these classes whenever i want, and i say this with no bias whatsoever, the classes are incredible! Even though i largely do strength training, incorporating the aerobic and anaerobic aspect of circuit training, fun environment and fresh new workouts to my routine has been an added bonus to my workout routine. Every class i’m apart of, i feel great afterwards, so it’s kind of a no brainer to be suggesting this a fulfillment trip. Give it a try and see for yourself! Day 95/365 – April 5 “Add in a Face Washing Routine”

Washing your face is something our moms would tell us to do as a kids, and it never seemed to get done with any real enthusiasm or intent, from what i can recall. As we age however, our skin, health and hair longevity are things that become rather important. A quality face washing routine always makes me feel like a million bucks after: my pours are no longer clogged, my skin feels smooth, my face looks fresh, and my mind is comforted knowing that my face has been thoroughly taken care of properly. Our skin and face is something we shouldn’t neglect and take for granted; a proper face washing plan is incredibly beneficial for our short and long term health and will surely have you walking on air after this 3-5 minute process is complete!

Day 94/365 – April 4

“Listen to a new Podcast”

I typically stay pretty consistent with the podcasts and people i listen to; i know what they’re about, i trust their opinion and i like the content they provide. With that being said, it’s nice to get a fresh perspective and hear a change of pace every now and then, that may even open your thinking in a completely new sort of way.

This happened to me recently, and it led me down a rabbit hole of amazing, useful, practical health and fitness advice that I’ve been overlooking or at least not paying enough attention to as i owe to myself as an athlete and trainer. By hearing this new fitness professional’s insight, it allowed me to re-discover principles i thought i knew quite a bit about and take in new approaches to traditional practices. It just goes to show you that opening your mind to fresh voices can be quite liberating and useful; not to mention rather fulfilling. Day 93/365 – April 3

“Think Optimistically”

Take a moment in your day to think about the things going on in your life: your love life, professional work, side projects, new nutrition and exercise plan, and think about how all of these things can work out for you. Paint a picture in your head of how all these aspects of your life fall into the realm of success. It’s easy to think about a call or meeting you had and tell yourself all the reasons it won’t come to fruition the way you want so Instead, ask yourself how you can make the most out of these moments. How can you turn these events into big victories for you down the road? This solution oriented activity promotes excitement, initiative and positive energy that helps aid in keeping us moving forward. At the end of the day, this is all we are looking for, small consistent movements forward in the right direction.

As an example, today i got off a call with someone from a Health and Innovation team that looks over HR for multiple companies. I told her about what i offer and what i do, and the meeting was left in the “let’s stay in touch and keep me updated with your corporate speaking engagements” stage. At first this felt like a fail. But after i thought about it, i looked at this as a great connection and an opportunity to build on what i am doing, knock a few of my presentations and workshops out of the park over the next few months, and provide her with evidence that i will deliver for her companies when the time is right. I now have a great contact, she knows what i do, and when i provide more insight into exactly what i offer through testimonials and experience, i will have a great contact to connect with again. It’s all in how we think. Day 92/365 – April 2


Cleanliness is king…in my opinion. Vacuuming might not sound like the obvious fulfillment choice but when you break down what’s getting accomplished, and how you can make this activity even more time efficient, you’ll be running in joy to grab your vacuum the next time your carpet needs some cleaning…maybe that’s an over exaggeration but you get my point.

Vacuuming not only cleans your carpets and cleans the rooms air by picking up dust but it can also encourage the initiative to organize any mess that’s lying around (added bonus). This always happens with me at least. And thirdly, i use vacuuming as an exercise to practice mindfulness: I focus on the activity as i do it, and try not to think about much else. This is kind of easy to do, as the noise cancels out clear thinking and the back and fourth repetitive nature of vacuuming is somewhat meditative. Now, doesn’t vacuuming sound like a much more fulfilling venture than before? A clean carpet, a cleaner space overall and a practice in mindfulness. Not bad at all. Day 91/365 – April 1

“Tell an April Fools Joke”

Jokes are a great equalizer when it comes to adding fulfillment to your life, especially on April 1st where the jokes always seem to be relatively elaborate, and the victim of the joke is always a tad bit more embarrassed when they fall for it. My dad always try’s to pull an April fools joke on his friends, and family, and it’s always fun to see who falls for it, and the laughter involved is always over the top once they do fall for it. The joy that is added to my Dads’ day when he pulls a practical April Fools Joke is quite evident, and rightfully so; jokes are funny, all parties usually have a smile on their face after the fact and who can’t appreciate a good set-up for a practical joke. He even kind of got my brother today by telling him that President Trump resigned; my brother didn’t fully by it, but he checked CNN just in case… mission accomplished and my dad sure as hell laughed about it. This is an never ending fulfillment tip that is as useful as it is timeless.

Day 90/365 – March 31

“Sit on Your Porch and Drink Lemonade”

Simple is awesome. With all that we see, hear and take in, it’s easy to ignore the simple pleasures of life, which is why this tip resonated so well with me. I heard this line in a song today, and it made me think about how fulfilling simplicity truly is. I love the idea of sitting on my front or back porch with no real care in the world, just sipping on a nice refreshing Beveridge. In my mind It’s the picture of ideal relaxation. This moment in time is the essence of simplicity, but also a picture of contentment. And authentic contentment is what real fulfillment looks like.

With that being said, it’s critical to find spaces and activities that allow us to reflect and appreciate the fruits of our labors. Sitting back on ones porch on a Sunny afternoon, or warm early evening with a glass of lemonade will definitely help you appreciate all that you have to be grateful for. But don’t let just take my word for it, try it out yourself…ideally when it’s nice and warm out 😉 Day 89/365 – March 30

“Stock up on Essentials”

This may sound like a funny fulfillment tip, but personally, i love the idea of knowing i have a load of essentials stocked up in my cabinets. And even more important, applying this tip eliminates the always annoying “to do lists” of constantly having to buy an essential item like floss, medicines, air fresheners, razors, tooth paste, deodorant, cleaning supplies, laundry detergent etc. When you have a fully stocked shelf with these essentials, it makes life that much less stressful by eliminating one less thing you have to do or think about.

My suggestion, stock up as much as you can without hoarding. 3 months worth of this stuff should be appropriate and reasonable, and that way you are only doing a quarterly “essential pick-up” rather than a weekly or bi-weekly shop. All those small trips to Shoppers add up and by preventing these small annoyances of having to run to the store you can divvy up your time to do things that are more relaxing, enjoyable and fulfilling. Day 88/365 – March 29

“Collaborate With Friends”

I love brainstorming new ideas that sound like fun to pursue (big surprise). And it’s even more fun to do that with someone you have fun hanging around with. Collaboration is great as it allows multiple parties the creative platform to boost excitement, come up with fun, unique ideas all the while making the process of creating something even more fun and engaging. Collaboration always gets my heart pumping for the simple fact i love creating content that i have fun talking about and participating in. What’s better than one excited person? TWO!

Collaboration is just awesome. It favors all parties; it gives you a purpose, provides you with social stimulation and if it’s the right fit, will provide you with an abundance of laughter, enjoyment and memories. Look for ways that you and your buddies can work together on fun projects. What are things you both find interesting, or fun to talk about? What are your interests, visions, and passions? And when you find something you want to do, don’t focus on the reasons not to do it, focus on the reasons why you should. Day 87/365 – March 28

“Go For a Swim”

I do a lot of exercising. My life is exercise. I coach, train, consult, and take on some of the worlds toughest challenges. I have a blast doing so, but at the same time i tend to put my body under a lot of stress and stimuli for developmental reasons. With all that i do, from ultra running, to weight lifting, endurance biking, grappling to kick box training, there’s never a guarantee my body won’t get banged up from the workout. There’s just a lot of unpredictability. However, with swimming, an activity i adopted in preparation for a half iron-man in 2018, i discovered that my body never really felt tight, banged up, or over worked when i finished a swim session. It was the one physical exercise i did that ALWAYS left me in better condition than I came. That’s a huge plus for longevity purposes.

And in the process, a swim is so completely intrinsic that it clears your mind, body and soul in the best way possible. You’re not proving anything with a swim to anybody. Everybody is there just to swim and train. With a lot of other physical activities, distractions come up, it’s just part of the game. But with swimming, especially in a distance session, you’re in your own world beneath the surface of the water. It’s the basic definition of flow, where time passes and you feel challenged but in a capable manner. I’ve become a major advocate of adding swimming to your weekly routine for this simple reason. The added bonus of having your body recover from other intense exercise while still developing yourself physically is just the cherry on top. Day 86/365 – March 27

“Go to bed Early”

I know for me, i feel like i want to make the most out of the day, which usually leaves me working on a few small projects shortly before bed, unable to justify an extremely early bed time. Even on days that i wake up at 4:30, i never find myself in bed before 9pm, even though going to bed at like 8pm would make sense for that early of a day, but it just doesn’t feel right for some reason. However, after thinking about it, crawling into bed at 8, relaxing the mind, and falling a sleep nice and early is probably the best thing for your body…especially if you got up super early.

Rather than think “oh it’s only 8pm” remind yourself “i’ve been up since 5, and going to bed now will actually give me a quality 8-9 hours of sleep for my early day tomorrow.” Don’t think in terms of “WOW this is early” instead tell yourself a really early bed time is probably the best thing for me. I would definitely say to try this ‘Fulfillment tip’ mid week, that way your body can regenerate, and build up a solid foundation of rest for the final days of the week! Day 85/365 – March 26

“Work on a Side Project”

There is more to life than working at your job, coming home, having dinner, spending time with family and friends and relaxing. This doesn’t sound all that bad, it actually sounds quite nice, but most of us can agree we get a great deal of enjoyment and satisfaction from working on things that we are authentically passionate about. Maybe that’s engaging with a craft, working on your car, practicing for a recital, writing a book, working on a side business, training for an event, building something with your hands or organizing a charitable get-together. Regardless of the side project, we all get a great deal of fulfillment from working on something we just love doing and can see development in.

This sort of engagement with a passion is extremely healthy for the mind and soul and can allow you to feel a greater meaning and sense of purpose in your life. Your job, family and routine should always make you feel connected, but studies and experience shows how beneficial side projects done just for YOU are. Find what gets your motor revving and put some time aside for yourself. Day 84/365 – March 25

“Clean Your Car”

A clean car just makes you feel good. It’s the sense of pride that the car you’re driving in, looks good, feels good and smells good. I’ve driven in my car where there’s foliage on the ground, wrappers in the holders, the back seat is piled with gym bags, note books and sweaters, the outside of my car is dirty and the trunk is a complete mess – and without fail, it never puts a smile on my face. BIG SUPRISE, EH?…

Realistically speaking, that clutter, dirtiness and messiness adds a small bit of stress and annoyance to your day every time you look at it. Rectify this with a spring clean every couple of weeks, and keep on top of this space. Get your car car-washed, drop it off to get detailed every month or so for $50 or vacuum and organize it yourself. Heck, you’re in it every single day! I guarantee you’ll feel awesome every time you look at your detailed, clean smelling, shiny car. Remember, clutter in any aspect of your life won’t aid in making you feel happier, so do as much as you can to keep the spaces you spend a lot of your time clean and tidy. It’s just one more thing to feel good about! Day 83/365 – March 24

“Recharge Your Batteries”

Putting a day aside every week to recharge your mind and body can be the best thing you do for your productivity and performance. I love creating, building and developing my mind and body as much as the elite performers of the world, but stress and burnout is a real thing, and is undefeated to this day. When you neglect the aspect of recovery, you will notice yourself wearing down or under-performing. I try to make sure i have 1 day a week where i get a few small, but necessary tasks done, but tasks that don’t require a ton of output. I will build this type of day around watching a good movie, going for a walk/light jog, taking a quality nap, meal prepping and just taking it easy in the most productive way possible for my mind and body.

Discover what this type of day looks like for you, and make this a consistent life style choice. This is a fulfilling way to start your week off strong and motivated. Day 82/365 – March 23

“Watch Cartoons on a Saturday Morning”

Growing up, watching cartoons on Saturday mornings was a slice of heaven. Shows like ‘X-men’, ‘Recess’, ‘Weekenders’, ‘Aaahh!! Real Monsters’, ‘Hey Arnold’ and ‘Animaniacs’ to name just a few of my all time favourites, which are still awesome to watch to this day, 20 years later!

If i have a relaxed morning in front of me, this is one of my guilty pleasures; to throw on an old cartoon and embrace the morning like i did at 10 years old. Only difference now is that i eat a much healthier breakfast – no more Pop Tarts and sugar filled breakfast cereals and my cartoon watching doesn’t last multiple hours – but the principle of enjoying an ageless cartoon stays the same. Search where you can find and buy some of your favourite old cartoons on DVD and have them available for that perfect care-free Saturday Morning. Day 81/365 – March 22

“Talk about your favourite Lunch Snacks as kids”

Today I found myself in a spontaneous and enjoyable group discussion about the types of snacks we ate as kids in school. We all shared our favourites, from ‘Dunkaroos’ to, ‘Fruit Roll-ups, to ‘Gushers to “Fruit by the Foot’ – all classics and staples of a “quality” kids school time lunch and snack diet. It was awesome to watch everybody’s face light up with a smile as they thought back to their favourite snacks and shared their experiences as a child at lunch time. The sense of unbridled enthusiasm in this moment was felt big time. This is what nostalgia does; it puts us in a simpler time frame that makes us feel young and free again. Now go out and buy some of your old time favs, sit back and enjoy, just like you did as a kid.

Day 80/365 – March 21

“Walk around Your Nearest Deli”

Every time i walk around Denningers I find myself really happy to be there (Denningers is technically a specialty grocer , but still categorized as a deli) . The smells of the meats and home style desserts are a hint of euphoria. Even the people seem to be more authentic, as in there is a stronger community sense. You will typically find true older Europeans in these types of places, which always gives me the feeling of old Europe, which i love!

If you’re lucky enough to live near a true authentic Deli, make this a weekly tradition. Go for a stroll, pick up some of the freshest meats, buns and fixens you can find and embrace all the authenticity a local deli provides. This is one of the many reasons I love walking along Bloor West Village in Toronto; the Delis and Bakeries are so incredibly fresh that you can’t help but think of simpler times. And simple times always promote a sense of fulfillment. Day 79/365 – March 20

“Catch up with an Out Of Town Friend”

Catching up with an old friend always makes you feel good; you share a few laughs, talk about the past, discuss the present, and pass ideas back and fourth about the future. There’s nothing quite like having an organic, relaxed connection to make you feel grounded again. With all that life throws at us, and with all that is put in front of us that takes us away from being authentic, it’s refreshing to just shoot the shit, and enjoy the moment as two people happy to connect again.

When a new friend comes back to town, make it a priority to spend time with them. The time you spend with them is invaluable at the end of the day and the time you make for them means the world to that person, trust me, I’ve been on both ends. Don’t take opportunities to connect with those who played a big part in shaping who you are today for granted. These moments and conversations are usually the healthiest thing for our over worked, over stressed souls. Day 78/365 – March 19

“Take a Drive in the Country”

The country brings a unique atmosphere that signifies “tranquility”. That’s not to say that people who live in the country don’t work hard, rather the contrary. They work extremely hard, but they also put a great emphasis on slowing down the frantic pace of day-to-day living and in doing so, have a relaxed vibe and nature about themselves. . You get the same feeling when driving in the country. Very few cars. Open fields. Organic noises. Just the sun, clouds, grass, trees and farm animals. It’s nice to experience this sort of energy every now and then, as it can be a reminder that life isn’t about going full throttle all the time; it’s about enjoying the moment’s beauty.

Take a drive out to the country and simply enjoy the calmness it offers. Day 77/365 – March 18


I remember doodling all the time in class – maybe that’s why i wasn’t an ‘A’ student. But regardless, i always enjoyed doodling. It was an enjoyable flow state type of activity, especially when i got into detail with my doodle, which then turned into a drawing, at which point, I really found myself in flow.

Doodling is a great way to be creative, organic and fall into escape mode, which is probably why i enjoyed doing it so much in class, an environment that limited the amount of creativity, organic thinking and escapism a student could have. Whether you’re at work, at home, in class, or on a hands free commute to work, just start messing around on some paper. You never quite know where a doodle will take you. Maybe it’s the worst doodle of all time, or maybe it sparks some creative genius you never knew you had. Either way, doodling has been shown to add relief to psychological distress, which in turn aids in relaxation and improved concentration. Count me in! Day 76/365 – March 17

“Have Afternoon Tea”

Tea is good at all times of the day. I like tea in the morning when i wake up with a hint of Vanilla Stevia and tsp of MCT oil, and i like it at night the same way but just with a more relaxing sleep designed mix. But today i experienced afternoon tea in a completely different way. My mom invited my grandmother (her mom) over for tea and to my delight we had finger sandwiches, tiny desserts and of course tea, set out on the table. It was great. I found myself fully appreciating the relaxing environment, in no rush to go anywhere, as I enjoyed my tea while the sun shined into our dining room.

This may sound more like a British thing to do, but i highly recommend you find sometime each month or even once every few months and set up an afternoon tea; tiny sandwiches, desserts and all. You “bloody won’t” regret it.

Day 75/365 – March 16

“Observe Nature up-close”

Nature is an amazing phenomena. There are endless opportunities to capture and witness natures’ beauty when we take the time to digest what we are looking at. Things like insects, flowers, lakes, trees, foliage, snow, grass, and wildlife are a handful of examples of what nature has to offer, all of which are incredibly interesting to observe when we actually take the time to notice rather than just look. And there is a big difference between looking and noticing. Noticing is looking with intent,. Noticing involves concentration and a genuine observation of colours, smells, feels, and appearance.

Take a moment out of your next walk or back yard hang out to invite your 5 senses to experience nature in it’s purest form. I’m confident you will gain an even greater appreciation for the world’s most interesting phenomena. Day 74/365 – March 15

“Customize Your Room”

If you’ve already done this, you can always customize it some more! A room is just a room until you take the time to make it your own with customized features. You want things that describe who you are, that speak to the interests you enjoy and that make you smile when you look at.] I recently customized my room/podcast studio by adding a floating shelf, which i was then able to totally swag out with all my favourite things! I Have a few Marvel and DC Collectible Figurines, a signed Blue Jays baseball, a college Football Helmet, a ‘Hey Arnold Lunch Box’ (SO DOPE), Race memorabilia, books, and even a mini ring platform with WWE Wrestler The Rock with it! All these small items represent my upbringing, and who i am at my very core: a wrestling, comic book movie, sport fan who likes to read. and take on crazy Adventure competitions.

Now when i sit at my computer working on a project, writing a blog, or filming a podcast i have all these amazing little items that legitimately make me smile. It’s awesome! Take a day to figure out how you can make your room even more inviting for yourself, and stand out in a way that puts a big smile on your face 🙂 Day 73/365 – March 14

“CHOOSE to Have Fun at Work”

Everything we achieve or fail to achieve in our lives is based around choice. We choose whether or not we are successful.

We choose whether or not we are happy with the person we see in the mirror. And we choose and shape our destiny. Of course there will always be external factors that are outside of our control, but at the end of the day, it’s 10% what happens to us, and 90% how we react to this forces that dictate our emotional state. With that being said, i challenge YOU to choose to have fun at work. Work, although something we need to do, doesn’t have to fall into the category of boring, brutal or repetitive. You choose how much fun your work can be. There is always a limit to this sort of freedom, but a little bit of fun can go a long way. Think back to the days where you get to have a 1 hour office party. Usually you leave the office thinking, “I kind of like this place”. Imagine if you find ways to create this feeling EVERYDAY. I adopted this idea from watching a colleague who adamantly chooses to make work even more fun that it already is. One of my jobs is a coach/trainer and that’s pretty fun in itself, but you can always make it even more enjoyable. Today was a perfect example; we chose to use the equipment as a playground for us to try something fun, unique, and somewhat challenging. – something Matt does daily. We had fun creating the idea, and had a few laughs executing the “adult single leg jump course” (just named it). Regardless of where you work, or what type of work you do, find moments in your day to make work a little more interesting, exciting and care free. Not only will you be more engaged and productive, but you will actually look forward to coming into work. Imagine that! Day 72/365

“Take in a sunset”

A beautiful sunset captures the heart, mind and soul. A beautiful sunset puts all your worries away and removes the angst in your life for that moment. A beautiful sunset is powerful for all those aforementioned reasons but more importantly, it’s a reminder for the beauty that encompasses our life; the beauty we so often take for granted or subconsciously ignore. When we allow ourselves to see the beauty in the simple things in life, we allow ourselves to see all the good that life offers. Take a moment to embrace the beautiful sunset the next time you see one and let it be a reminder of all the that you are grateful for in your life. Day 71/365

“Drink lots of Water”

This tip is so simple, and something we all know we need to do more of, yet constantly forget, so let me remind you one more time. Water is great for us! It can help us flush out toxins, increase satiety (reducing hunger), prevents headaches, increases brain power and energy and boosts immune system. An easy method to adopt is drinking 1-2 glasses of water as soon as you wake up. This is a great method for building a habit and also helping you reach an ideal water intake for the day.

I also suggest investing in a 1L BPA free stainless steel water bottle, and carrying this with you where ever you go. The main reason people don’t drink enough water is because we don’t have it near us or have anything to put it in. Buying your own water bottle is the easy solution to this problem. I guarantee if you have a water bottle full of water on your desk, you will drink it. Make life easier for yourself and get the most out of this simple daily habit. Day 70/365

“Wave Hello to Your Neighbors”

Loneliness and disconnectedness are major contributing factors for the alarming rates of anxiety and depression in the world we live in today. The simplest solution would be to force moments of connection as much as possible. Moments of small talk, banter, shared laughter and positive body language gives us the sense of belonging. A wave is a great way to engage with people without it taking a large amount of effort.

I try to make it a habit to wave to familiar neighbors who walk their dog the same time as me, or that i see quite frequently. Even people i don’t know, i’ll send them a “how’s it going?” I do this so i feel connected to something larger than just the people in my life. We need this sort of social interaction. It’s healthy, and meaningful. The next time you see someone you know or recognize, send them a wave. They’ll appreciate it as much as you do. Day 69/365

“Do push-ups and sit-ups every time your shows go to commercial”

I love finding simple ways to add productivity into activities that other wise only provide me an escape. Now, there’s a time and place for this tip, and snuggling with your loved one probably isn’t it; binge watching your favourite Netflix show or watching a 3 hour game is. Push-ups and sit ups are a great way to activate and wake up important muscles, and help loosen tightness’s we get from sitting for an extensive period of time. Anything over an hour is deemed extensive in my books.

So a good way to remove your body from this sedentary funk is by doing a few movements that get your mind and body feeling engaged again. Why not rock out 20-30 push-ups and sit-ups every commercial. By the end of that once sedentary hour, you’ve done nearly 100 push-ups and sit-ups!! That’s using your time effectively. This advice is a staple of many fitness professionals who realize time can be an issue for their clients. This simple technique is the perfect way to NEVER lose momentum in building a healthy and strong body. Day 68/365

“Have a Good Ol’ Family Dinner”

A family dinner always seems to bring feelings of love, warmth and togetherness to the heart – even when debates ensue (usually involving me). So it only makes sense to make this apart of your life. I already have thoughts of how i want to incorporate this tip into my life when i start settling in with a home of my own. I personally love family dinner’s as it allows you to truly connect in an authentic, inclusive manner, where cell phones, small talk and other priorities are excluded. It’s dinner with the fam. And that’s it. The conversation always seems to be lively, enjoyable and interesting which is always incredibly refreshing. There’s just something about getting together in this fashion that brings out the best aspects of being together as loved ones. I have to say, I have it pretty good; my Mom is an amazing cook, my dad has a huge personality and my brothers are jokers. Tough to go wrong with that. Make this “tip” a tradition in some manner, and let the love spread over some good food, and diverse conversation and laughter with the people you care about most. Day 67/365

“Listen to the Bird’s Chirping”

I was walking my dog this morning, the sun was shining, the air was crisp and for some reason i noticed something that placed a sense of ease across my mind. The bird’s chirping.

“Chirp, chirp”. When you take the time to notice the small things that provide you with a perspective shift, life never seems that bad. In retrospect, life seems pretty damn good. Where there is so much hardship around the world, where freedom is a luxury, and autonomy is wished upon in certain areas of the world, we must take the time to appreciate the small aspects of life that remind us how good we have it, and how lucky we are to get to experience. Hearing the birds chirping this morning allowed me to appreciate the moment. I wasn’t in a rush to go anywhere, i wasn’t dreading the day, i was completely free, enjoying the peace, quiet and sounds of nature. There are very few things that can duplicate the sense of appreciation for the life we are living when you connect and take in what nature has to offer. Do this more often and i promise you your life will become instantly more fulfilling. Day 66/365

“Place a Warm Towel Around Your Neck or Over Your Face”

I embraced the “warm towel around the face and neck experience” at the barbers today, and man was it rejuvenating! There is something very pleasurable with the engagement of warmth; The warm towel in particular soothes your muscles and allows feelings of tension, tightness and toughness to slowly release and fade away. Even though this experience only lasted a mere 30 seconds, it was 30 seconds of bliss and disengagement from the world around me, as spiritual as that sounds. The process truly let me escape, and it’s in these small and what seem like relatively “insignificant” moments, that help us re-energize the most.

Our day is full of small habits, decisions and choices, all of which add up, either for the betterment of our well-being or for the detriment. Engage with moments and habits that revitalize you, and you are well on your way to enjoying a fulfilling day. A warm towel is a great place to start. Day 65/365


Repeatedly imagining how you want your life to look like can generate powerful results. Visualization is the process of bringing clarity to your goals. It’s a simple technique to help you reach your potential. For many of us, we have a hard time starting or sticking to goals for the simple fact we don’t believe our goals will be achieved; we have no idea of how the end result will look, how we will feel, or how our life will be changed after we reach the destination. With visualization, we allow ourselves the opportunity to see, feel, and touch these senses from an internal level.

The reason athletes and elite achievers perform at such high levels is due to the fact they have practiced seeing themselves win and achieving greatness hundreds of times in their head. They know what success looks like, they understand what it would feel like and what it takes to get there. When you can see it in your mind, and you have mental clarity of what is needed to succeed, the actual moment is much less stressful. Visualization allows our mind to perform at a much calmer rate, where we are far less surprised, shell shocked or rattled when perseverance is needed, all due to the fact that we have walked ourselves through these scenarios countless times. Whether you’re delivering a big speech, interviewing for a new exciting opportunity or wanting to flip the script on how your life looks, visualizing the happy end result and visualizing yourself getting past the tough moments with poise, the more likely you are to succeed. Prep yourself everyday for better and take the time to visualize what success looks, feels and smells like to you. Day 64/365

“Say “no” to more things”

As an idea generator, creator and big thinker, it’s easy to get involved in a few projects at the same time. The more connections you make, and the more of an impact you want to make, the more your mind wants to say yes to cool ideas and collaborations. This is a really good thing. But everything good and bad must be consumed in moderation. Too much “good opportunity” and ideas worth pursuing can take your focus away from the things you want to get done; or at the very least halt momentum and add stress and tension to your day.

It’s important to than learn to say “no”. Saying no to people and ideas doesn’t make you a bad person, it makes you a conscious person who values their time. Without this ability, you will quickly lose sight and direction of important and meaningful hours that can go into top priority necessities. I have been guilty of saying yes way too often, and have finally realized saying yes to too many things has hindered my progress. If people do not understand or appreciate your decision to stay focused on projects that need your full attention, time and energy , than that is their problem. You have to be direct, assertive and realistic with how your time is best used. Keeping your focus on the things that build momentum towards the life you want is critical for your well being. Start saying “no” to requests that take you away from your most fulfilling life. Be true to yourself and the right people will respect that. And with that, you will get a lot more done. Day 63/365

“Listen to Relaxing Music”

Listening to relaxing music is a great way to recharge and bring ease back into your day. This simple form of pleasure is easy, rejuvenating and calming, which is why it’s so useful. On days where I felt non-stop, resting my head on some pillows as I lay on the coach listening to music always seems to help alleviate the stress. Sometimes it’s the lyrics of a song that touch you or sometimes it’s just the smooth rhythm of music that eases your mind off into a peaceful state. Either way, music works wonders. I’ve adopted this fulfillment tip as a go to method for relaxation. Take the time to discover what types of music put in into your most relaxed state and turn this music on the next time your brain and body need a break. Day 62/365

“Prepare a Healthy Dinner”

Sensory pleasures – as in eating the food – is not as satisfying as engaging in a strength – i.e. preparing the food. This stems from the familiar, active vs passive experience. It’s the idea of watching the event compared to participating in it. This is not to say passive is not fulfilling, rather than contrary. Passive is quite satisfying, but active experience seems to give a slight spark of fulfillment that is rather unique. It’s the aspect of creating something that you can be proud of.

A healthy dinner specifically is always a pleasure for me to watch originate. You feel great for making the choice to eat healthy for one, but you also feel one with nature when you are cooking things that were grown organically and are not processed full of shit. The colours, smells and tastes are a sensory free for all. Grab some fresh vegetables, your favourite source of protein, a nice complex carb, and you are good to go. For an extra added health win, try adding in some energizing, organic fats like oils, nuts, or avocados to the mix. That is a meal you will almost be too proud of making to eat…almost. Day 61/365

“Write Down 3 things You’re Grateful for”

This exercise is scientifically proven to make you happier. Why? Because what we focus on, is what we think. If we focus on negative, we think negative. if we focus on positive, we think positive, regardless of what we have or don’t have. It’s as simple as that. Especially in today’s world of being exposed to more and more, it’s very easy to take the aspects of our lives that truly are a blessing for granted.

By writing out 3 things you’re grateful for, we allow our minds to focus on the positives and see our life through a changed perspective. Gratitude is one of, if not the most important characteristic of a fulfilled life. Even if you have everything you want in life, but don’t take the time to be grateful for it, you will find yourself in a miserable place. So instead, focus on being grateful first and then watch greatness and success follow. A positive attitude is that powerful. 3 Things i am grateful for today:
  1. I am grateful for a wonderful, supportive family that allows me to be the person i am – dreamer and entrepreneur extraordinaire.
  2. I am grateful for the like-minded people i get to work with in the fitness and health and wellness industry. My co-workers and partners are super motivating, engaging, optimistic people; a blessing indeed.
  3. And finally, i am grateful for the resources available to help me navigate through the projects i am currently working on. From YouTube Videos providing advice, to mentors, books and friends alike who have provided me with a more intelligent way of organizing my routine.
Day 60/365

“Take a Sauna”

Sauna’s are amazing for rejuvenating the body. The heat and temperature affords you the ability to sweat out the toxins, and can help reduce the tightness’s and inflammation our bodies typically hold onto. Due to the extreme heat, our core body temperature rises, causing the blood vessels to dilate and therefore increase blood flow, which is great for our heart.

Dr. Rhonda Patrick, a regular on the Joe Rogan Experience is a major advocate of sauna use, showing decreased rate of mortality – up to 40% over a 20 year study time frame -The research is quite powerful, showing Saunas provide heat shock proteins that help prevent poor aging and can help us live longer! Saunas also help prevent muscle atrophy, and wil result in a stranger cardio respiratory system. Now that’s some fulfilling news right there. ** I like to roll out with my lacrosse ball in the sauna to get an added benefit from sitting for 20-40 minutes, while listening to a podcast or positive programming. You can literally knock off 3 amazing features in 1 half hour session. This sauna thing just keeps getting better! Be sure to hydrate and replenish your bodies electrolyte balance, as the sauna will deplete your body of water. Day 59/365

“Watch a Classic Disney Movie”

This may be one of the most relatable and most passionate tips i will give throughout this year long blog. Disney movies are AWESOME! And there are so many classics that bring a smile to my face, that this blog is probably over due (2 months in – i’d say so). Disney Movies bring a sense of care free enjoyment, pleasure and child hood imagination that spark all sorts of emotions, from laughter, to joy to even sadness.

I’m writing this blog specifically tonight as i just finished watching part of “Bambi” for the first time in years. Of course my mom and i tuned into the part where Bambi’s mother gets shot and killed (naturally), but i suppose moments like that are what connects the audience to the Disney Franchise so well. Whether it be “The Lion King”, “Toy Story” or “Fantasia”, I always find myself stopping to watch a few minutes of the Disney Movie any time it’s on TV. Clearly my heart is telling me something, probably something along the lines of, “Disney Movies make you feel good!” I truly believe it’s the emotional connection we have of how we felt the first time we watched these movies that keep us coming back when they’re on TV. Next time you’re in need of a quick little “pick me up”, put on a Disney Movie. There’s too many good ones to go wrong 😉 Day 58/365

“Browse around the mall”

Sometimes it’s just nice to get out of the house, and browse. The mall is a great atmosphere to do this; there’s a variety of different stores, items and avenues to take a peak at. The reason i like doing this every now and then, is it gives you the opportunity to see things without pressure or stress of finding something you want or even need. It’s sort of a way to connect with yourself, among hundreds of other people.

And the beauty with just browsing is that you typically find certain things that can actually add value to your everyday life: house hold items, office supplies, books, utensils, tech gear etc. Items you easily overlook but are actually quite useful in improving efficiency. When we’re so focused on going to a mall for a specific item, we overlook the joys of browsing and being among other’s; the small pleasantries. Try this out with a friend or just go by yourself. I’m sure you’ll find something to smile about. Day 57/365

“Detox Your Body”

Detoxes are incredibly powerful and refreshing for our mind and body. We never quite appreciate our health until it’s in a state of disarray. As one of my favourite sayings goes, “smart people learn from their mistakes, wise people learn from the mistakes of others.” With that being said, rather than wait until you get sick to act on a beneficial remedy or habit to bring yourself back up to a sufficient bill of health, be proactive and make this part of your routine. Detoxes can range from simple tea detoxes, to shakes, to raw/alkaline food cleanses, juice cleanses (1-3 days of consuming only freshly juiced fruits and vegetables), intermittent fasting detoxes, fasting, vegan cleanse, cleansing spices (cinnamon, turmeric, cumin, ginger, cayenne pepper, rosemary, fennel; all powerful attributes to cleanse the body and release toxins and inflammations). These are just a few of the more notable types of cleanses/detoxes you can engage with. I will be embarking on one of these detoxes this week, and will let you know how it goes! Again, the body and mind is only as productive and engaged as the engine that’s running it. Gut problems, inflammation, and sicknesses are a sure fire way to lock yourself in a mood full of unpleasant behaviours and feelings. Make this a biweekly to monthly ritual. Save your future mind and body the trouble. Day 56/365

“Make a Grilled Cheese”

Grilled cheese is a right of passage for a kid growing up. It’s one of those lunches that seem to bring a much needed sense of joy and simpleness to our busy lives. You’ll find that engaging in activities of a simpler, more relaxed nature that bring back memories of”the good ol’ days” can quickly boost good mood hormones, and feelings of happiness.

Grilled cheese’s are awesome for so many reasons: you can choose from a variety of cheeses, you can choose from a selection of your favourite breads (who doesn’t love this), and you can even get creative and choose how you eat it – in a triangle or rectangle form – And you can even choose whether or not to dip your grilled cheese in ketchup – I know i’m not the only one!? Regardless of how you prepare or eat your grilled cheese, it’s a sure fire way to add a “slice” of happiness to your busy adult life. Day 55/365

“Learn a Few New Words”

One of my most fulfilling aspects of learning that has stuck with me for over 15 years came back in grade 11 when i was studying and completed my SAT’s. The SAT’s test you in math, reading and writing but what i still remember to this day is the studying i did for the writing section. One of the exercises in the writing section had you fill in a blank space in a sentence with the best possible fitting word, which you selected out of 5 possibilities. The tricky part was that two of the 5 words were words that were very uncommon, and rarely, if ever shared in every day language.

This made learning new synonyms for happy, mad, excited, and shocked a necessity to do well on this portion of the test. I loved learning new words and using them in everyday conversation. It made me feel evolved, judicious and articulate (see what i did there); powerful feelings for an individual at any stage in their life. Developing your knowledge base is always a quick way to fulfillment, as growth leads to confidence. **Tip, buy one of those “new word per day” flip desk calendars and enhance your linguistic repertoire. Day 54/365

“Say Thank You”

Being kind, and polite is the first step towards true happiness and fulfillment. Without this acceptance of common decency, life will constantly present problems, and negative energy will persist wherever you go.

When someone holds the door for you, say thank you. If someone let’s you in during traffic, wave thank you. If someone does anything courteous directed your way, SAY THANK YOU. The more we thank others, the more smiles and positive interactions we will find ourselves receiving. Instead of waiting for the world to give back to you, give to the rest of the world. These 2 basic words that we were taught before we turned 2 years old, hold a tremendous amount of weight. As my mother always says, “You can’t go wrong being polite”. Day 53/365

“Give out some FREE hugs”

I learned this fulfillment tip from a buddy i just connected with. My friend, Vince has been doing this social experiment for years now; he will stand at a street corner with a sign reading “Free Hugs”. Two simple words. No catch. No hidden agenda. Just free hugs.

He found mixed responses (naturally) – however, he discovered how powerful and fulfilling this simple gesture can be, not only for himself but for other people who really do need that sense of connection and love spread their way. Maybe it’s not standing on the street corner with a sign, but maybe it’s as simple as greeting a friend, acquaintance or colleague with an appropriate warm embrace. Sometimes, you have no clue how much someone will appreciate an authentic caring embrace from another genuine soul. A hug can be that effortless ice breaker that can go beyond everyday small chat, and truly connect two people beneath the surface level we so often reside our emotions. Day 52/365

“Talk about what’s Stressing You Out”

Perspective is a powerful antidote. A lot of us go through life bottling up our insecurities, anxiety, depression and stress. We hold our feelings and emotions so close to our body that we never really rectify issues that are holding us back from living a healthy, fulfilled, excited life.

My mom is my great resource. She is the best listener i know, and completely invests herself in my problems with the attention to find a solution and ease the stress. She has the wonderful ability to look at problems from a different angle, and in doing so, can provide a solution I simply overlooked or was too stubborn to see myself. Whoever that person or persons are in your life, talking out your problems or stresses is a healthy way of going about it. Ironically, the act of talking out your stresses aloud can help you hear your problem in a new way, and in doing so, help you find solutions before any feedback from the outside source is given. Regardless of how the stress gets rectified, finding resources that you respect, admire and trust to help you when you feel a tad bit overwhelmed is critical for a healthy life. These people will give you the energy and perspective you need to get through any tough time, and more often than not, help you prosper far greater than you initially thought possible. Day 51/365

“Write Down Your Goals for the Month”

Goal setting is liberating. This simple fulfillment task free’s the mind, empty’s the soul and relaxes the body.

We all want to get shit done, yet rarely make the time to clear our plate in an effective manner. Goal setting is one of the simplest and most efficient ways to make sure your life is going in the direction you want. And a month is great duration to really see quality changes come to fruition. I’m a very busy guy, who knowingly sets way too many goals at one time – downfall of being a dreamer – however, the way i try to combat my overly excited imagination is by goal setting what needs to get done this week, this month, and today. Breaking down your list of goals in this way will help you prioritize, and actually see your goals get accomplished. Reverse engineering your goals is one of my favourite methods of breaking down the big picture, reducing my stress level and making sure my life looks the way i “dreamed” it up. Start off with monthly goals, break that down into weeks, and simplify that list into the 7 days you have to work on them. As a tip, don’t overwhelm yourself with too many “To do’s” in one day. Aim for 3 max. Be practical, and give yourself the time, attention and energy to complete each task while keeping a favorable state of mind. Day 50/365

“Go to a Matinee”

There’s something refreshing about going to a movie when the sun is up, people are at work, or when you can still go home, cook, clean, relax and enjoy the rest of your day before it’s time to call it a night. Matinee’s are one of my guilty pleasures. Movies in general fit in this category for me, as it’s 2 hours of your life where you can truly escape but Matinees in particular always add to the feelings of happiness.

For one, matinees are usually attended when your day doesn’t look all that busy, which i believe adds to the pleasure, and two, matinees allow you to leave the theatre after the movie finishes and experience your city with a rejuvenated energy; usually a nice lunch, or coffee follows, which adds to the pleasurable experience. All in all, this fulfillment tip is a must try. I even made this tip part of an annual event every earth day with and some of my loved ones. Every earth day for the past 5 or so years, when they released Disney’s Nature Movie, me and my family would go see the movie early Sunday afternoon. I always found this tradition to be so enjoyable and rejuvenating, so much so, it has made the 365 days of fulfillment list and gets an added Brandon approval to boot!! 49/365

“Move Your Body in the Morning”

Moving your body as soon as you wake up is one of the most effective forms of physical optimization. Again, it’s the people who do the things they don’t necessarily want to do in the moment, but do it anyways, that create authentic fulfillment in their life.

  • Whether it’s 10-20 push-ups
  • a handful of mountain climbers
  • a 1 minute plank
  • some over head stretches and cat-cow
  • or a nice fascia release with a Foam Roller or lacrosse ball
These little movements awaken your body, and help release the tension your body has accumulated over a 7-8 hour period of unnatural body positions. This isn’t a “workout”. This isn’t calisthenics, it’s opening and re-energizes your body’s primary function of proper movement and mobility. This fulfillment tip goes beyond the physical; light exercise or movement boosts circulation and improves our cognitive performance, while also releasing endorphins to put our mind in a productive state. **Movement Hacks:
  • Put a yoga mat at the edge of your bed
  • Leave bands, lacrosse balls, foam rollers on your yoga mat
  • Write down the daily movement(s) on a sticky note and place it on your yoga mat, reminding you of what to do, and eliminating the “exhausting” phase of choosing a movement
Day 48/365

“Watch Motivational Videos”

We’re only as motivated to the degree of material in which we hear, listen to and consume every day. Attitude really is 90% of how we view our life. It’s not what happens that dictate our emotional state, it’s how we respond. If we start a day with the attitude of “what’s the point” or with a lack luster enthusiasm in regards to living a more fulfilling life, it’s going to be very difficult to respond and act in a productive manner.

Motivational videos discussing habits of the successful, happy, and thriving is critical programming. Motivational videos keep us on track. They can keep us inspired, creative, excited and focused on being wiser, stronger and better today. They eliminate the negative and highlight the positive. When you hear simple, practical and efficient tools that other people use to live a more rewarding life, it makes it seem a lot less daunting of a task. In doing so, the decisions we make are made with more logic than emotion, and in turn create a much more productive and engaged “now”. Day 47/365

“Pamper Yourself”

Life should be fun, meaningful, and re-energizing. I great way to check off all three boxes in one go is by giving ourselves an afternoon, day or even weekend of pampering. Giving into the natural state of recovery and oozing out the aches, pains and stresses in your mind, body and muscles is an investment in ourselves that we should make much more often. A spa is a great way to have your pickings of how you want to pamper yourself.

Self-care is the first step to doing more rewarding, and engaging work for yourself and others. Pick a day on an upcoming weekend, and pamper away! Day 46/365

“Have coffee or Tea at a local coffee shop”

Big box coffee shops can deliver a great product and great atmosphere, no doubt. But it’s nice to switch it up and try something a little more custom; a little more unique; a little more easy going and homey. I visited a coffee shop in Hamilton today called “The Cannon” and the feel was much more personalized than a major brand coffee shop, naturally; the space was cozier, the service was much more relaxed and the environment oozed serenity and relaxation. Refreshing, and different.

I take a lot of people out for coffee, as it’s a great networking tool, and it’s usually done at Starbucks right down the street from where i live. Don’t get me wrong, I love that Starbucks. But today opened up my eyes to try and see what other coffee shops are worth exploring in the Burlington area. It’s a great way to get to know my community better, and a great avenue for a more intimate, cozier coffee experience. Day 45/365

“Go to the Library”

Environments play a large part in dictating mindset. I believe libraries are underutilized in regards to this concept. Libraries provide free resources for all and any subjects in the world at your disposal. It’s an incredible atmosphere when you think about all the knowledge, information and inspiring and creative minds that have produced insight for the greater good of the world. Going to the library promotes nostalgia and can help strengthen the desire for learning and growth – two aspects incredibly powerful in terms of creating long lasting and short term fulfillment.

We frequently subject ourselves to doing multiple tasks in one place: we read at home, cook at home, sleep at home, work at home. It’s refreshing for the mind and body to remove itself from the constant and put ourselves in environments that promote healthy feelings of productivity and inspiration. The library is one of these places we rarely take full advantage of. Next time you have to work on a project, or want to do some reading, go to the library. The endless ideas and words filtered within those walls will subconsciously create a more productive, focused and fulfilled self. Day 44/365

“Take a Day to Sleep in”

Sleeping in, with no immediate priority pulling you out of bed is needed. Our body is the best detector of what our body and mind needs. When you constantly go, go, go, you’re bound to run into a point of exhaustion, and the best way to get back to 100% is with rest. Forget about the concept of the early bird gets the worm for one day, and give yourself the needed recovery it deserves to run at its full potential.

I love the idea of waking up early to “get after it” but i also love the idea of having 1 day a week where i let my body naturally wake it self. Sometimes i will only need 7-8 hours to do that, and some days where my week was really full and mentally and physically exhausting, my body may need 9-10. I can’t predict this, so instead I let my body fully digest the week it’s had and tell me what my body needs; that way, i can come back stronger next week and put together an incredibly productive and focused 168 hours. Day 43/365

“Book a Trip”

Excitement for what’s to come is a major aspect of being fulfilled in life. And what better way to create future excitement than having a trip in the near future to look forward to?! Part of the fun of vacations and trips come from the planning, and thrill of knowing you are going to experience something new or refreshing. We owe it to ourselves to constantly have little things planned in our lives that give us a sense of purpose and meaning. I of course advocate having small purposes every single day, but larger purposes like a trip are crucial for true bliss: the possibilities, the imagination and the freedom that awaits us promotes a sense of true gratitude. Whether it’s with a partner, friends, family or solo, look up trip ideas that rejuvenate you; the exploration of what might be is enough to pull you into a fulfilled state. The trip alone is just the cherry on top 😉

Day 42/365

“Wash, Dry, Fold and Put Your Clothes away without Procrastinating”

Routine and a clear mind is good for the soul. Knowing where things are, avoiding panic mode or frustration is just smart business. I’ve been in that place where my hamper is getting more and more full, or i wash my clothes, and forget to put them in the dryer, or dry my clothes and end up throwing them on the nearest couch in a big pile, unfolded. This is no way to live and so easy to fix. It may seem small, and insignificant but the small things we put off become major stuff. An organized life eliminates decision fatigue, and gives you one less thing to search for. And having a fully organized, stocked dresser is one of the ways we can do this. There’s no “where is that shirt?” or “i never have any clean socks or underwear!”, it’s just open up, grab and go.

I used this tip this evening, and i’m telling you, the fulfillment is real. Simple is the key. Eliminate that procrastination and you eliminate one less thing to worry about. Day 41/365

“Watch/Listen to a Motivational Video while making Breakfast”

It’s in large part how we spend the “down moments” that separate the successes from the failures. The successes program their mind for success: they read on the train, they listen to audio tapes on their drive, they stretch at some point while watching TV, and they write in their journal when they wait. Simple actions that build the foundation for inspiration and action. Whereas the failures of the world spend their down moments (waiting, driving, cooking) on platforms or tasks that hinder creativity, growth and excitement.

I’ve been using this simple technique for years. As i heat up my pans for breakfast, i open up YouTube, (get suggested material on motivation due to my consistent behaviour) and click on a video that sparks my interest. My personal favourite self-improvement experts with simple, practical advice are Jim Rohn, Tony Robbins or a highlight clip of Joe Rogan. Any of these gentleman will give you the insight and practicality to make the necessary changes for increased fulfillment. Day 40/365

“Go to a Live Sporting Event”

Sporting events are great. They bring a certain energy that can’t quite be duplicated anywhere else. Now, I’m a much bigger fan of watching a sporting event from the comfort of my own home typically, with the people i want to watch with and the convenience and cost efficiency that i value. However, going to a sporting event once a year or every once in a while is exciting, different and stimulating. The atmosphere alone is electric!

Buying a ticket to a game or competition gives you an event to look forward to experiencing and also provides a new appreciation for the given sport. Hit the Google machine, recruit some friends and choose your favourite sport – the one that gives you the greatest sense of excitement or enjoyment from watching – and buy a ticket. I’m sure you’ll have a blast! Day 39/365

“Bake a Pie”

Pies are a holiday staple. I personally love apple and pumpkin at Thanksgiving, and during Christmas, i’m an apple and blue berry pie guy. It’s one of those holiday traditions you always look forward to, and make you feel extra cheery and thankful. It’s funny to me how i always have room for pie 30 minutes after stuffing 2 full plates of the most delicious food down my throat while sitting in a food coma.

So if baking a pie gives us this warm, cozy, fulfilled feeling, i say we should find one other day during the year outside the holidays where we treat ourselves and loved ones to a nice home cooked pie. Pick your favourite: huckleberry, peach, strawberry or whatever yours may be, and bring back the holiday feeling spontaneously through this simple action. I would suggest doing this on a Sunday night where you can unwind, watch your favourite show, and have a nice slice of warm, delicious pie. And maybe a scoop of ice cream…it’s one night, why not. Day 38/365

“Put on relaxing music and sit back”

As I stepped away from my computer today around 12 pm, I heard the most calming music coming from down stairs. I walked to the living room and smiled at the easy going picture of life that had been painted for me.

Simple is key to long term happiness and short term acceptance. Sitting back into a comfy chair with easy going spa music is as simple as it gets. There is no “do this”, “don’t do that”, It’s just about relaxing. A lot of us get lost in the busyness of life that we sometimes forget to just take a load off. Everything sounds or feels like a to-do list, regardless if it’s good for us or not. Sometimes it’s just nice to do, without thinking. It reminded me to give myself moments throughout the day to just sit. Sit. Enjoy. Get back to life. We owe it to our health. Day 37/365

“Take an indoor Rowing class”

Rowing is one of the best full body workouts you can do for yourself. Rowing activates 87% of the body’s muscles while being a fairly safe exercise in terms of injury prevention. If you take a second to look at professional rowers, you will see that they are some of the strongest, built, toned, and functional athletes on the planet. That is due to the full body engagement and muscle activation that is taking place during the consistent push and pull movement pattern.

I did my first indoor rowing class at ScullHouse in Toronto today, and had an amazing workout. The rowing portion was dynamic and intense and the mix of core and resistant based glute exercises we did for our mat work are some of my favourite areas to train. Foundational health and strength is incredibly important for long term success and functionality. Rowing crosses off a lot of the amazing benefits that come with exercise, while limiting the potential of harming the body. I hope you now have the “urge to erg” (rowing pun 😉 ) It’s an hour spent wisely! Day 36/365

“Add some Scented Candles to your Life”

A fresh smelling room is always a pleasure to walk into. The smell distracts you from the headaches of life, and puts your mind at ease, almost in a state of tranquility. During the holidays I love buying candles that smell like fresh ginger bread, pine trees or a winter wonderland aka winter freshness or whatever that means to you. This simple pleasure is a can’t miss hit. Just think back to the times when you walked into your house to an amazing meal being prepared; you can’t help but take a long breath in and appreciate your “not so bad life” after all. Perspective is everything, and sometimes, a nice smelling room, or house is exactly what the doctor ordered. Buy some of your favourite smelling candles and light them when you want to ease the mind. I like doing this when I write or read at night. It’s the small things that make a big difference. **Tip: make sure you don’t leave candles on when the house is empty. Be sure to light the candle when you enter a room or area, and be sure to blow it out when leaving. Day 35/365

“Take a Walk around the Block”

Fresh air is our best friend. There is very little that fresh air can’t rectify. Feeling sad, mad, drained, take a walk. Feeling lethargic, moody, bored, a walk is the answer. It’s nature’s most organic medicine.

The science is out there, so it’s time we fully embrace this daily activity. Fresh air allows us to breathe easier and think clearer. And taking that daily stroll helps you connect with the world. You might run into your neighbours, take in a good view, or just be a little more present with moving your body – all factors for a more fulfilled self. This foundational principle to a healthier life style is imperative, so I truly hope we all jump on board, and make the time to take that stroll. The cure is immediate. Day 34/365

“Watch the Super Bowl with Your Friends”

What a fitting day for this fulfillment tip. Getting together with friends to watch a football game that’s watched by millions of people all around the world, while neglecting dietary concerns is something we owe to ourselves.

You won’t hear me recommend eating this way vert often… very, very rarely – but on Super Sunday, I encourage it! With that being said, alternatives are always available that can be found at health food stores, that provide you with the same crunch and sweetness of your favourite foods, but without a limited amount of all the added bullshit. But that’s just an option. Back to the game itself! The Super Bowl is awesome! You get an amazing game between two of the leagues best teams, you get a gnarly half time show (sometimes even some nudity – “I’m sorry miss Jackson”), and you feel fairly guilt free about stuffing your face with desserts and foods that make you feel FULL during that 4 hour period. How you feel afterwards, I’ll let you discover that for yourself. But all in all, watching the game with a group of friends, sharing laughs and some side bets, while kicking our feet up and relaxing with a pizza in one hand and beverage in the other, is the kind of treatment we all owe to ourselves every now and then. Tomorrow we get back to self-optimization 😉 Day 33/365 “Go for a float”

Recovery and mindfulness is a can’t miss pairing in terms of fulfillment. That’s why I was excited to be suggested to “go for a float”. A float tank is a lightless, soundproof tank filled with salt water at skin temperature, in which individuals float. In terms of being present, it doesn’t get much more convenient than this.

I love Epson salt paths, and this took the experience to another level. The amount of salt in the tank affords your body the ability to float on water. As you lie back in whatever body position feels most comfortable, you are able to truly embrace the moment. The session allows you to practice the act of mindfulness in a unique environment, while your body is provided with natural healing ingredients. I’m a big fan of trying new alternative approaches to healing the body and calming the mind down. And I can’t forget to mention the warm shower, and freshly scented body lotion station post float. It’s the little things in life that make us feel taken care of that provide us with a great deal of fulfillment. Day 32/365 – Feb 1

“Organize your week on a Giant Wall Calendar”

Organization is key to a disciplined, focused mind. But here’s the thing, organization and focus needs to be visible. More often than not, most of us need this constant visual reminder to keep ourselves accountable. I have phone calendars, day journals, and a small calendar all at my disposal and I try using them as frequently as possible. Unfortunately, it’s too much material to keep track of for myself. I find myself going back and forth quite often. What you want to do is give yourself a FULL MONTH to oversee on a daily basis. No flipping pages, no distracting phone, just pure, authentic visual understanding of what you are doing with your life. A GIANT wall calendar creates this monthly vision board and ‘To do List’. I actually just bought one today, and it’s been incredibly liberating to have my whole month set out in front of me. I see when my workouts are, I see my working hours, I see my appointments, and I can clearly see if my week/month is set up for self-optimization. I truly love this constant visual reminder. No way of not knowing what’s going on. My suggestion, use colour coded fine point markers to organize your days. Purple = workouts; green = work hours; blue = appointments. For me this comes at high priority as I have podcasts to host, appointments to schedule out, different gyms I work for, and am constantly juggling 4-5 different projects that need my attention. Seeing the colour tells me when to ease off, or when to schedule more consistency. i.e. 2 podcast’s/week; 5 workouts/week etc. Day 31/365

“Drink Warm Tea with Lemon in the Morning & at Night”

A warm tea signifies peace and quiet to me. There’s just something about it, that makes me want to relax, work on a calming project, or do absolutely nothing in that moment, but appreciate the few minutes of bliss I’m presently in. Drinking lemon and water, both in the morning and at night is quite good for you. It helps with your immune system and levels the body and mind. My personal opinion, add this moment of peace to your life where it is most needed and most beneficial, in the morning and before bed. Breaking up the fast pace “get to work” mentality in the morning is great for your soul, and removing all the stress from a long day’s work at night is critical to not burning out. Allow yourself to ease into contentment and slow your mind down. A warm tea will do just that. Day 30/365

“Shock your body with a cold shower”

Let’s be 100% transparent, nobody really loves taking a cold shower. Buuuut here’s the thing, it’s doing the stuff we don’t necessarily love in the moment that give us our greatest source of appreciation, fulfillment and contentment. It’s the contrast of life that will never go away, “the more uncomfortable you make yourself, the more comfortable you live.” Cold showers are one of those phenomenon’s. They require the mental fortitude to turn the nob from left to right. It’s that easy in practice. The good news, our bodies adapt. It’s part of the process. Now, I can’t lie to you and say I do this every day, because I most certainly do not. However, I will tell you that I’ve used this technique plenty of times and recommend people use this tool as a resource. Cold showers are shown to help reduce inflammation (Major necessity to longevity), promote alertness, improve immunity, speeds up muscle soreness and can even help decrease symptoms of depression. This is why I try to make it part of my weekly routine or at the very least when my body feels the need for some exceptional recovery. If my mind feels overly stressed, I take a cold shower. If I notice my body not performing optimally, I take a cold shower. The benefits are as real as it gets. If you find yourself dealing with any of the symptoms I mentioned above (which we all will run into- so be proactive and do it anyways), do yourself a favour and turn the nob to the right. Every time I take a cold shower, whether it’s for 1 minute or 3 minutes, I feel great. Try it, you won’t regret the aftermath, I promise you that. **I took one today 🙂 Suggestions to “cheat” the system, jump from a warm environment to the cold shower. My absolute favourite thing to do in terms of recovery, which makes it so easy to take a cold shower, is to take a steam or sauna, work up a staggering sweat, then plunge my body beneath the cold. This feels amazing!! Day 29/365

“Build a Snowman”

I truly believe most activities we embraced as children, if applied to a small scale as an adult, can be extremely beneficial for our mental health. This brings me to building a snowman. Most of the people you run into during the winter season bitch about the snow. We complain about the cold, we hate the driving conditions, and we dwell on something that we have absolutely no control over. How about we don’t do this, and instead we focus on having a bit more fun with the hand we’ve been given. Building a snow man resurrects the child in us, and makes us appreciate the snow for a brief 5-15 minutes.

Creating something out of basically nothing is fulfilling. It’s fun to watch a creation come to be and let’s be honest, any time you walk past a house with a snowman, your heart grows a few sizes in that moment; we can’t help but picture a couple of kids rolling a pile of snow into a ball on their front yard with a big smile on their face while putting this creation together. We appreciate the moments that take us away from the seriousness of life, so why not try to embrace as many of them as we have the fortune to.  You might not feel up for it, but I’m telling you, making a snow man next time it snows will make you look at things a whole lot differently. And doing so will definitely add some warmth to your heart that day. Day 28/365

“Take 6 deep breathes”

Life can get stressful. We all know this. Life can fill you up with emotions that almost seem uncontrollable. Anger. Sadness. Fear. Anxiousness. A good place to start, take a deep breath. Preferably 6. 6 breathes seem to have some magic number surrounding its effects when it comes to breathing. Breathing aids in calming the mind and body down, helps balance our cortisol levels and helps provide sufficient blood flow to the body – the exact benefits we need when life knocks us on the blind-side. Remember, life is never as bad as it seems; the storm always passes. Allow yourself to come back to a focused logical state before hitting the panic button. Seeing things in a much more fulfilling state is sometimes only 6 breaths away. Day 27/365

“Try a New Recipe”

Discovering a new recipe that looks delicious and somewhat easy to make, is exciting. It’s a boost of energy and freshness that lifts our spirits. I don’t know about the science behind this, but this happens to me every time I see an easy, practical, healthy recipe, like “organic energy balls”, or “natural protein dark chocolate pancakes” (I know, that sounds awesome!!). I suppose it’s the concept of improving our diet and ultimately ourselves that excites us, partnered up with the idea of NEW and fresh that re-energizes us in moments of complacency or stagnation. Regardless of the science backing it up, a new recipe gets us (the people) going!

Next time you feel bored with the same old food you’re eating, google or search for new ways to spice up the “same old thing”. There are endless recipes to make “traditional” meals much more exciting and tastier. Life is much more fulfilling when you spice it up. My personal suggestion, zest up your life with a new recipe that gives you added benefit to the mind and body, i.e. choose something healthy but also tasty! Double up the win column. Day 26/365

“Go to a Seminar”

Knowledge is power. And connection is the new currency. Seminars are an amazing way to engage with like-minded people all in one room, excited to connect, share stories and get inspired. Seminars also teach us a great deal about a subject matter we’re passionate about, and teach us a lot about ourselves in the process. Insight, and perspective into others’ experiences is incredibly powerful and useful. Knowing others have been in our shoes, and have come out stronger and more successful, helps drive us to stay focused on our vision. I have been to plenty of seminars in areas I am interested in expanding my knowledge, and there has yet to be a time where I left a seminar with less or even the same amount of motivation. I am always more excited, enticed and moved by the insight I receive, and the passion the speaker(s) shares. At the end of the day, it’s refreshing to be in an environment that 100% promotes growth, achievement, possibility and provides actual tools to help one another succeed. If you’ve ever told yourself “I can’t do it”, get yourself to a seminar. The more you discover and connect, the more confidence you will have to chase your dreams. Day 25/365

“Take the Time to Talk with Your Parents”

Parents will always be there for you. It’s a bond that is incredibly powerful and fulfilling but sometimes taken for granted. In life, no moments are guaranteed. After a long day, a lot of us just want to decompress and rightfully so. But before you do this, take the time to digest how your family’s day was. Be a listening ear. Share some stories. Catch up with what’s good in their life, or what’s not so good. Be that support system. If you don’t live with your parents, choose a day a week to check in and talk to them, or actually go see them. Regardless of how far you are away, you will always be their baby girl or boy. Trust me. A year after graduating, I was promoted to open up my own company and chose to do so 44 hours across the country in Vancouver, BC. When i got their i was busy: running my own business, staying on top of my workouts and embracing the new beautiful landscape that was my backyard took up a lot of my time. With all that going on I still managed to speak to my parents every 4-6 days. I wanted to hear about their life. I wanted to make sure they were doing okay. And I just wanted to speak to them because they’re my parents. That connection doesn’t go away. No matter how far or how old. If you still live with your parents, take the time to hear about their day and vice versa. If you live away from each other, set up lunches, pick up the phone, simply make it a priority to connect. Having this unmatched connection is priceless. And embracing it is truly fulfilling. Day 24/365

“Smile More Often”

I know it sounds kind of corny, but the best way to get people to smile at you, is to smile at them. Smiling is the world’s greatest ice breaker! It’s that powerful, and inviting, while boosting your mood instantly. Smiling is a simple act that we are 100% in control of that can immediately help bring another person’s guard down, allowing for instant connection and a much more pleasant experience with those around you. Only good comes from being an affable human being. Yes you are putting yourself “out there”, but that’s a good thing. People who put themselves out there, get rewarded. It’s the rest of us that hide ourselves in a shell that create very few meaningful relationships, and get stuck wondering why everybody seems pissed off. I’ve learned as a Fitness Trainer and Outside Sales Rep for my entire adult life that most people are just shy initially, but actually love interacting with new people. Just because someone isn’t smiling doesn’t mean their angry, mean or unapproachable, it’s 90% of the time a defence mechanism (yes I chose 90% randomly from my experiences). But once you break that barrier, and send another person a smile, you give them the invitation to lower their guard. We are no different than other people; we want connection, we want good vibes, and we want to smile, laugh and share more frequently. Be that barrier breaker. Shoot people a smile more often. It makes that trip to the grocery store, bank or mall much more enjoyable. **As a side not, if you’re a female, I would caution this with the opposite sex, unless you’re trying to give off a signal. Men are funny that way. Day 23/365


Apologizing to someone for a mistake you made, or for a recent error in judgement is a great relief. The act of clearing the air and admitting fault is actually rather liberating and refreshing. I know I’ve been there enough times. Next time you do something wrong or say something inappropriate or without thinking, own it. The act of accepting blame without excuse is a great way to build trust and credibility while also making you feel good about yourself. We’re all human, and we will all make mistakes, so why not be the type of person that falls on their sword valiantly. Not doing so only hurts your reputation. Accepting responsibility is always admirable, and doing so gives us the ease to sleep with a clean conscious. Day 22/365

“Read a Children’s Fiction Book”

There’s moments in an adults life, where viewing a child’s ability to be present and captivated brings a smile to our face. It’s the art of simplicity that I believe creates this sense of joy. I can still remember back to the days where life was for the most part care free; my biggest concerns were what me and my friends were doing on the weekend, where I was watching wrestling after school, and how I could get the cute girl to like me (the latter is something I still deem as high priority). These moments make childhood special. So why are we so quick to shy away from the feelings of happiness that we were so easily able to create from ages 5-15. Instead of running away from them, I think we can learn a great deal from kids’ ability to embrace the moment and get lost in what they’re doing. Reading a fiction book is an awesome way to do this. Especially when escape is exactly what the mind and body needs. Imagination, fantasy and the ability to think outside the box is healthy for us. It provides us with a sense of imagination and appreciation for what could be and even for what isn’t. I started reading the Harry Potter series at 26 years old. My girlfriend at the time even surprised me with the whole series in an awesome Harry Potter package for Christmas. You bet that put a smile on my face. A big kid indeed. I read 5 of the books back-2-back. Always before going to sleep. I found this escape so intoxicating and beneficial in terms of bringing my thoughts to a place of contentment. Before you dismiss the idea of reading a “kids book”, give it a chance. The writing can be quite mature, and the escape you experience is priceless. Day 21/365

“Create a Night Time Routine”

I love this tip, as a productive night time routine truly puts a wonderful stamp on a day completed. When you prepare yourself for bed, feeling flustered, unorganized and restless is the last thing you want. Ideally, your mind and body are in a state of relaxation, calmness and peace. Of course there is a process to getting there. Spending your last waking hours in front of your devices, eating junk food, thinking about all the stuff you haven’t done or still have to do is not the ideal scenario we want before we check out for the day. The key to a good night time routine is making a routine that’s practical, easy to stick to, and makes you feel relaxed both mentally and physically. What that looks like could be different for all of us. But the focus remains the same. Don’t spend time on devices an hour before bed, don’t eat junk food, or high carbohydrate meals, and don’t participate in stressful activities that stimulate the mind or body too greatly or negatively. I love the practice of a warm shower or bath, a 6 breath breathing exercise or short meditation, a 5 minute stretch or roll out session while listening to a Joe Rogan podcast, a green tea, and a good book before hitting the hay. All of the above are proven ways to ease the mind and body and put yourself in a state of comfort. At the end of the day, we want our body to feel loose. We want our mind to feel disconnected and we want our emotions to be light. Achieve this, and you allow yourself to ease off to sleep in a state of pure fulfillment. Day 20/365

“Watch the snow fall from your Window”

There’s something calming in watching snow trickle down from the sky as you sit comfortably in the warmth of your home. Maybe it’s the way the majestic snowflakes descend from above, or maybe it’s the contrast of warm inside, cold outside. Personally, I think the reason watching snow fall from our window is so soothing is largely due to us embracing the present moment. The fallen snow captivates us, takes us away from our problems, and makes us appreciate the warmth and comfort we are currently experiencing. These simple moments, if taken the time to be embraced, can shift our perspective, and awaken our gratitude. Both of which help us drift into a state of appreciation. Day 19/365

“Take an Epson Salt Bath”

Baths are the body’s best friend. They’re soothing, peaceful and a quality aspect of the healing process for an overworked and stressed mind and body. Taking an Epson salt bath has helped my mind and body recover many of times after a tough workout session, long day coaching or selling and especially after a gruelling race or competition where the hormone cortisol and all the muscle fibres alike are working at 100%. This 30 minute to an hour relaxation technique is bound to send you off to a state of bliss. *add in your favourite relaxation music to enrich the experience. Day 18/365

“Make your bed”

Making your bed is a habit we should all adopt if we want an increased state of fulfillment. Why? It builds structure for the day. It builds momentum for an organized, uncluttered future self. If you leave your bed a mess, you’ll leave your room a mess. And if you leave your room a mess, you will most certainly treat other environments as such. Making your bed is the easiest and most convenient positive habit you can adopt, as every morning the first thing we do is roll out of bed with the sheets literally wrapped around us as we sit on the edge of our bed prepared to start our day. Walk into your room and look at a messy bed, with the sheets all over the place, pillows missing, and blanket hanging off the mattress and compare that to a neatly organised bed that shouts order and self-respect. You tell me what image makes you feel more in control of your life. Day 17/365 “Create a file system for your bills, receipts, and important documents” We’ve all been in the scenario’s I’m about to describe – We have a ticket or bill to pay, but can’t seem to find the documentation needed to pay the bill; we want to return an item back to the store yet can’t remember where we put the receipt; we need to hand in an important document that needed signing but have to ruffle through loose papers to discover where we misplaced it. Stressful, I know! I have been guilty of all of the above scenarios so many times, it’s actually mind boggling that I hadn’t applied this fulfillment tip sooner. Perhaps I learn best from making mistakes more than once. Let’s just prevent all of the above from happening to us again and take the time to set up a filing system in our room or office. Yes! Filing systems finally have a purpose in your life! Having an organized place and system to put all your important documents is time saving, headache proof, and an easy stress blocker. You’re welcome, Staples. Day 16 / 365 “Connect with Interesting, successful people in a Field you want to Develop in” Connecting with motivated, positive, like-minded people is always a wise investment. When I left my job in November 2018 to pursue more freelance work for myself and my brand I was able to dial back the busyness I found myself constantly in, to connect with people who were passionate about creating, self-development and who shared similar outlooks on making a positive impact for others. It was wonderful to share ideas, collaborate, talk about passion projects and truly connect on a constructive level. I probably connected with around 3 people per week for over a month and a bit, via in person or over the phone or skype, on ways to create a positive impact in my field of interest. 2 months later and those connections are still prevalent and are connections I am incredibly grateful for making.  It’s allowed me to learn, discover and think with a greater sense of perspective. And you don’t have to freelance or work an extremely flexible schedule to make those connections and contacts from happening. All you have to do is figure out a time that’s best for the other person, offer to buy them a coffee or ask them to connect over skype or phone. It’s that easy. People love sharing and connecting with other passionate people. The feeling and discussion stimulates both parties and makes you feel more alive and energized before the connection took place. That’s how I felt every single time!! Message a few people you believe you can learn from or would like to connect with, and see where the conversation takes you. It’s a guaranteed motivation booster!! Day 15/365 Donate your time As we all know, time is precious, which makes it even more important on how we spend our waking hours. Donating your time is one of the most powerful and simplest things you can do to create a more fulfilling life.  Unfortunately, so many of us use our time ineffectively, thinking about past mistakes, future worries or present problems. Yet, we so often convince ourselves that we have no time to give. In reality, giving our time is saving us time, by preventing us to dwell on our own problems. And let’s be real for a second, there are plenty of people and communities out there who need help way more than we do. Choose to donate an hour, a morning or a weekend to help out; visit an animal shelter, coach a team, go to a soup kitchen, visit a hospital and read to sick kids, or be a ‘big brother or sister’ to a child who needs a strong influence in their life. The time you spend helping improve another person’s day will be far more rewarding than anything you do personally. There’s a time and place for taking care of yourself, which I advocate greatly, but there is also a moral obligation to help build a stronger, more caring community. Take a few minutes to think about how you would like to give back. What would bring you the most joy and fulfillment from doing, and what cause are you passionate about helping fix? Do some deep level internal searching and commit to making the world a better place. No greater feeling exists. Day 14/365 Spark up a conversation with a stranger at the park The park is a great ice breaker. Why? Because people go to the park when they’re typically happy, on a day off, stress free, and when it’s nice out. This is a perfect scenario to catch someone in a really pleasant and friendly mood, and who knows what story or type of person you might encounter by just being affable and introducing yourself to the stranger next to you on the park bench. After-all, organic connections are immediate mood boosters. Having an organic conversation with no strings attached other than wanting to connect and hear someone’s’ story is an opportunity many of us miss out on today more than ever largely due to the devices we carry around with us that keep us glued to our screens rather than actually connecting and meeting new and interesting people. Allow yourself to enjoy connecting in the most authentic way possible just like your grandparents did back in the day, and let yourself be totally free when doing so. Day 13/365 Hang out with your dog Dogs truly are mans’ best friend. They’re lovable, compassionate, forgiving and uncontrollably cute. No matter how many times I’ve been greeted at the front door by my dog, Bailey sliding into my legs, wiggling her nub of a tail, and crawling through my legs presenting her bum to me, as I enter my home after a day at work, it always puts a smile on my face. I cannot remember a time that I didn’t engage her embrace with some cuddling and kisses. Bailey always makes my day immediately better when I spend time with her. Remember, there is nothing more dogs enjoy than getting love from their owners; they adore us. And we them. Show this love as much as you can on a daily basis and I’m certain your day will be immediately more fulfilling. Day 12/365 Share your Passion Empowering people based off of insight and a passion you hold incredibly dear to yourself is a feeling like no other. It’s an authentic, no strings attached delivery of information in a completely organic manner. When someone talks about their passion, you can just feel the energy and excitement they possess; they don’t really have to think, they can recite messages, information and details as if it’s programmed into their mind – which is actually is. Taking something that means that much to you and sharing it with other people is an empowering experience for all parties. Helping people create a more enjoyable life through a service you provide is rewarding on so many levels that it’s almost tough to explain. This is exactly why I advocate doing this even more so. Everyone should experience the sensation that comes with teaching about their passion. My suggestion, find ways to share your passion with more people. Search for avenues to connect with like-minded people who also have a desire or interest in the subject you hold close to your heart, and find ways to share insights, knowledge and material you think will be beneficial for them: join an online community, host seminars, teach a class, have discussions. No matter how you do it, find a way to involve yourself more consistently with your passion. If you do this, you are well on your way to increasing fulfillment in a large and immediate way. **My passion is fulfillment, self-optimization and health and fitness: I coach teams, train people, host workshops, blog, podcast, create online programs and embark on challenges that teach me more about my passions. Day 11 / 365 Create/join a book club Knowledge is power. And connecting with others on the basis of sharing new knowledge or insight to understand it more efficiently is an added bonus. Book clubs are fun for, useful and fulfilling for a number of reasons: they make reading the book more engaging as you can discuss themes, topics and interesting points in a stimulation forum which allow for a greater possibility of comprehending the material on a deeper level. Book clubs also allow for engagement, connection, discussion and true mental stimulation one is not privy to when reading a book by themselves. A book club creates a community based around thinking, learning and sharing, 3 very powerful characteristics in living a more rewarding life. Find some like-minded friends, choose a book, pick a location to meet that warms the soul and embrace the stimulation created through some healthy dialogue. **I’ve been a part of a book club a few times, and always received a phenomenal benefit from doing so. Day 10 / 365 Send a “Good luck” text People appreciate it when they know their friends or loved ones are thinking about them. It’s acceptance and feelings of importance in the most genuine form. And there’s no better feeling than knowing you have a support system that truly cares about you. What better way to show this than by sending a “good luck” text the day before your friend has a big event coming up or before a presentation or competition? Toss in an inspirational sentence or two, and you’ll more than likely calm your friends’ jitters, and in the process build a stronger and deeper connection than you had previously. Support like this is always welcomed and rarely forgotten. Still, to this day, I remember most, if not all of the supportive messages I have received and the person that sent them. Be the person to put a smile on your friends’ face by being their biggest cheerleader. The deep connection you gain by doing this is incredible. Remember, the simple stuff matters. If you want to be fulfilled in life, you have to have a genuine support system. This requires you being there or those who matter to you. Start with a good luck text when your friends and family will appreciate it most. Day 9 / 365 Lace up your shoes and Go for a run Running is a basic human function, dating back to 776 BC in Ancient Greece and was even the first ever Olympic event in 1908, woahza! More practically speaking, running affords us the ability to remove ourselves from the busyness of life, blow off steam and release endorphins that make us feel great. Triple win! Going for a run has also been linked to improved clarity and creativity as well, and who doesn’t want to be more creative and think a little more clearly. Running also makes you feel connected to the world, provides some much needed fresh air, and life always seems a bit better after you come back from a run. Running, simply put, is really good for you and from what I’ve studied, an essential piece in the ‘creating fulfillment puzzle’. Remember, a run doesn’t have to be anything long or strenuous, but find time today to put on your runners, and explore your neighbourhood by running through it. Hold yourself accountable 1-3 times per week, and let the vibe you’re feeling tell you how far you take your run. Day 8 / 365 Meditate If you want a more fulfilling life, meditate. Meditation has shown to be one of the simplest yet most effective ways to calm the mind and body down, which in turn aids in the production of fulfillment (less negative stress = more fulfillment). The art of meditating is allowing your mind and body to be present, by eliminating distractions, and focusing on your current thoughts or breathe. Deep breathing and meditation has a slew of benefits like the ability to reduce cortisol levels, increase energy levels, improve blood flow and even helps us learn, focus, concentrate and memorize more effectively. So regardless of what’s going on in your life, taking a few moments to meditate (focus on our breathe or be conscious of your thoughts as you make your way back to your breathe) the happier and more productive you will be. Start small; work on taking a few deep breaths at a time your first day, and continually add a breathe day-by-day. Changing your state is as simple as changing your focus. Consistent practice is key. Day 7 / 365 Take a day off Social Media Social media has incredible benefits in terms of connectivity, however, there are tons of studies showing how the use of social media keeps us from experiencing the present moment, encourages comparison, and develops a sense of insecurity and false contentment; all things I truly believe are true for many over users. Al though this is the generation of technology, using your device sparingly, and consciously must be adopted if you truly want to live a fulfilling life. Doing so will help allow you to experience more of the important things in life that truly make you happy-not online happy – but actually happy; like in person social connections, obtaining knowledge, talking with family or friends, exercising, journaling, meditating, or cooking a healthy new recipe. Try 1 day away from social media, and see what your day fills up with. 9.9 out of 10 times, putting your devices away will afford you the freedom to experience much more of what makes life truly exciting and rewarding. Comment below once you do this for a day, and let me know how it goes for you: what did you you’re your day with? How did you spend the time you’d usually be on your device? What feelings or revelations did you experience? Day 6 / 365 Give an old friend a call There’s nothing quite like hearing an old friends voice. The ability to connect and reminisce with somebody so quickly and organically always brings a smile to your face. Al though life gets busy, a 10 minute call to catch up with a long lost friend to hear about their latest trip, new job or how their family is doing, is a great way to bring joy into your day and ultimately makes us feel truly connected and loved. Find time today to pick up that phone and re-connect with a surprise organic, spontaneous check-up. You will surely thank yourself for doing so. Day 5 / 365 Learn how to choke someone out Realizing you have the ability to defend yourself builds an unmatched sense of self-assurance a lot of people neglect. I realize most of us live in safe communities and will probably never experience a situation that calls for choking somebody out, however, going to a Jiu Jitsu class or self-defence class is more than feeling safe, it’s empowering. It builds confidence, teaches you to problem solve, deal with adversity in the present and develops unique bonds with your fellow class mates that you can’t get with people outside a combat environment. And instead of continuously hoping the worst never comes, be proactive behind having some skills in your arsenal. Chances are the more you know, the less likely you’ll get into situations and the more confident you’ll be if anything ever does come up. Chances are learning how to choke someone out will be more so about you having a good old’ time rolling around on a mat with other adults, excited about learning something new. Day 4 / 365 Give Someone a Compliment We all know the feeling of receiving a compliment. It feels amazing! Hearing things like, “you have pretty eyes”, “your outfit looks awesome!”, and “Love your energy!” is powerful stuff. And now that we’re caught back up on what a compliment sounds like, we’ll have no problem giving them out (2 thumbs up). Hearing anything positive about yourself, whether it’s internal or external can quickly turn your not-so-good-day into a great day in a matter of moments. A compliment is immediate perspective shift. A lot of the time we lose touch with the things that make us unique or feel great, and it’s nice to hear it from an external force every now and then. With that being said, make today the day you lighten up somebody’s day with a few simple words. Throw out a compliment, tell somebody you “loved the last article they wrote”, tell them “their teaching is inspirational”, compliment their beautiful white smile they’ve flossed day-in day-out for years… exhausting, but well worth it! Don’t be afraid to share your positive feedback. It will make that other person’s day, and the genuine, unbridled smile and response you get back will make you feel like a million bucks too. Day 3 / 365 Watch an HGTV Show Dreaming about your dream house and property is one thing, but seeing it designed and come to life for another similar every day family or couple, on a fun loving show hosted by an extremely likable designer, makes you open your eyes to the real possibilities of what you can create for yourself within your current or future house. Regardless of what show you gravitate to on HGTV or whatever your cities home design network of choice is, seeing amazing houses and ideas come to life is inspiring. The result and process is sensational to watch, and these shows always leave you feeling happy and more engaged with what the future might look like for you and your family. Books aren’t the only way to get knowledge and empowerment; a quality show, with an inspiring message and useful insight is sometimes just as powerful. I still recommend both. But in terms of quality programming, home design programming hits the spot more often than not. Open your minds’ possibilities and get excited about what the future could look like for you! My suggestion: ‘Hidden Potential’ Day 2 / 365 Make a super smoothie to kick start your day Fresh vegetables, and sweet and juicy fruits always bring your taste buds alive and make you feel like a million dollars. Now add in a couple super food items like maca powder, coconut oil, avocado, acai and flax, blend it all together and kick start your day with an incredible concoction that will build momentum for you to smash out the day. A lot of us typically grab the quickest thing to make in the fridge or on the counter or worse, through the drive threw and we wonder why we feel sluggish, and lethargic by 11am. Give yourself the much needed nutrients your body is craving and let this be the first of many delicious wins for the day. And by the way, A SUPER SMOOTHIE RECIPE IS QUICK AND EASY TO MAKE. You can even prepare it the night before. Win the first hour of your day so you can win the rest of it.  Now that’s fulfillment. Day 1 / 365  Pay it forward Every day is an opportunity for you to build somebody else up and for you to help someone else have a better day. A great way to spread that love is by doing something selflessly simple. Buying a coffee for a stranger behind you is one small act in which you can spread the message of “we’re in this together”. The cost is minimal, but the impact can be big.
Challenge others to think bigger...
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