Wellness Wednesday 2- The Sequel

Well, since my awesome Executive Assistant, the great Senpai Ruthe Flores, accidentally sent Dr. Gold’s Wellness Wednesday early this week, I’ll take advantage of the opportunity to share a wellness Wednesday note myself.

Call it Wellness Wednesday 2- The Sequel.

But, before I do, allow me to say how much I appreciate both of these ladies.

Ms. Ruthe is a KMMA Blackbelt and a retired Air Force Chief Master Sergeant (the highest level of enlisted leadership). She exudes commitment and excellence and is also an invaluable asset to me and the organization.

Dr. Gold also exemplifies humility and our Blackbelt Leadership principle of CANI (Constant and Neverending Improvement). She is obviously a very accomplished physician but, like so many other successful people in our program, saw what she could learn on the Blackbelt Leadership quest with us and gave herself to that goal and journey.

Proud and grateful for them both!

Give them two claps!

* I asked Ruthe to send me a good Air Force pic and she sent this one, probably to rub in the fact that the Air Force was much better at caring about Airmen’s wellness than the Army was about its soldiers. 

 

Now, I have a short and sweet but hopefully useful to you Wellness Wednesday 2.

Here are my meditations on wellness today.

1. Physical wellness is vitally important. Our health largely influences our happiness, productivity and of course longevity; and also gives us the energy to work hard at the purposes and passions of our life.
2. But the physical is only one, and an often overstated in our society, aspect of wellness. Mental, emotional, spiritual, relational, professional and financial are a few of the other areas in which we should apply the law of the process and CANI to be well, and better. As I alluded to in my blog As Good As I Once Was, we have the potential to improve significantly in each and every of these other areas as we live and age, even as some of our physical attributes may tend towards atrophy- of course even this can be positively affected through good dietary choices and regular exercise, as well as positive mental attitude and optimism.
3. Step one is to determine the areas of life that you need more wellness in. Perhaps you are negative or depressed; work on mental and emotional health. Perhaps it’s been a long time since you could move well, without pain, or otherwise physically do the things you want to do; obviously look to nutrition and exercise, and/or perhaps some other treatments like massage or chiropractic. Maybe you have trouble creating and maintaining healthy relationships; or perhaps you are just in a rut professionally or financially. Whatever the problem, there is a solution and action plan. Step one is to decide.
4. I have included a couple of steps of the Living Your Best Year Ever plan that I learned from Darren Hardy at the bottom of this email to help you assess your areas of wellness and dis-ease and the relative balance or lack of it in your life. I have found this exercise profoundly telling and helpful every year and i hope you will too.
5. As pertains to the nutritional plans, there are many great ones and of course Dr. Gold and others in the tribe are more experts than I. Having said that, we must find a plan that works for us and we can live with to be successful at. Barb and I started Keto and Intermittent Fasting and are having some good results. Here is a link with lots of great information on that plan in case you’re interested.
6. An important element to achieving wellness in any area of life is the law of association- to surround yourself with a like minded group of people, and to get mentors and coaches dedicated to helping you accomplish your goals. I believe my Team and tribe at KMMA are just the people. So if you haven’t given us a try yet, start by clicking here. We can’t wait to meet and greet you and to help yo be well!
7. Choose today to be your best, make a great day and to be as well as you can in every way!

 

Prepare To Live; Empower To Lead!

Grand Master Stephen J. Del Castillo

Founding Master Instructor, Krav Maga Martial Arts

TampaKravMaga.com

Author of Developing Your Superpowers  Meditations On Mastery Vol One

Check out the Meditations On Mastery Blog and Podcast too!

• As an example and/or even an exercise I have included an excerpt from Darren Hardy’s Living Your Best Year Ever below.
• As I copied it out of my own pdf version of the book , it’s less than perfect. I highly recommend the book and you can get the complete book and system directly from the author here.

STEP FOUR

LIFE ASSESSMENT (rate the following on a scale of 1 to 5, 1 being Least True and 5 being Most True):

RELATIONSHIPS and FAMILY

I spend at least 10 hours of focused time with my family each week.

12345

I get together with friends at least once a week.

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There is no one in my life who I haven’t completely forgiven.

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I am actively engaged in learning how to be a better spouse, parent and/or friend.

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I actively look for ways to support and help advance the success of my friends and family.

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I take complete responsibility for all relationship conflicts when they arise.

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I easily trust those I live and work with.

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I am 100 percent honest and open with all those I live and work with.

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It is easy for me to commit to others and honor those commitments.

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I recognize when I need support and am continually seeking help.

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total score:_________

PHYSICAL

I do strength training at least 3x a week.

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I do cardiovascular exercise at least 3x a week.

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I do stretching and/or yoga type exercise at least 3x a week.

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During a typical day, I watch no more than 1 hour of Tv.

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I eat breakfast (more than just coffee) every day.

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I don’t eat fast food, ever.

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I spend time outside for at least 30 minutes a day, every day.

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I have undisturbed sleep for at least 8 hours each night.

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I don’t drink more than 1 caffeinated beverage per day.

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I drink at least 8 glasses of water per day.

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total score:_________

BUSINESS

I planned my day out the day before.

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My goals are written, prominently displayed and regularly reviewed.

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I love what I do and enjoy getting up every day to do my job.

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I am continually filled with feelings of accomplishment and satisfaction from my work.

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I am constantly improving my professional strengths and weaknesses.

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If I could, I would still do my job without pay.

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I am home with my family on time every day.

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My current business/job has the realistic potential of accomplishing all my financial goals for the next year.

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My current business/job has the realistic potential of accomplishing all my financial goals for the next 10 years.

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My current business/job gives me a feeling of significance as it makes a positive difference in the lives of others.

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total score:_________

FINANCIAL

I have a completely detailed budget and unfailingly stick to it.

12345

I have a professionally designed and diversified financial portfolio.

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I save at least 10 percent of my income every month.

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I am credit card debt-free.

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I have a dedicated six-month reserve account completely funded and set aside.

12345

Copyright © Darren Hardy 2011. Published by SUCCESS Books, an imprint of SUCCESS Media.

Living Your BEST YEAr EvEr 51

52 Living Your BEST YEAr EvEr

I feel that I am compensated completely according to my worth.

12345

I have an updated and complete last will and testament.

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I have the needed insurance and financial plan in place for my family should something happen to me.

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I have a detailed retirement plan that will accommodate exactly what I need to live as I desire after retirement and for the rest of my life.

12345

I live well below my means and never spend money imprudently.

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total score:_________

SPIRITUAL

I consider myself a spiritual person.

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I take at least 20 minutes each day to meditate and reflect on my life.

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others who know me would consider me a spiritual person.

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I have a personal relationship with my spiritual source.

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I study my spiritual beliefs daily.

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I practice my spiritual beliefs daily.

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I teach my spiritual beliefs daily.

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I live completely in accordance with my spiritual beliefs.

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I consistently use my spirituality to help resolve my problems.

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I consistently use my spirituality to help others.

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total score:_________

MENTAL

I read something instructional or inspirational for at least 30 minutes each day.

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I listen to something instructional or inspirational for at least 30 minutes each day.

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I stay completely current with my industry news.

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I seek instructional information in my field every day.

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I have a mentor whom I trust.

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All my friends are a positive influence in my life.

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I never engage in gossip.

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I review my major goals every day.

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I review what I am grateful for every day.

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I always say no to requests or obligations that don’t fit my core values or objectives.

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total score:_________

LIFESTYLE

I have hobbies outside of work that I enjoy and take part in at least 3 times a week.

12345

I attend cultural events (e.g., opera, museums, theater) at least 2 times a month.

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I vacation at least once a year with no work communications.

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I spend as much time as I want with my family.

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I spend as much time as I want with my friends.

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I am constantly seeking adventure, trying something new and creating diverse experiences.

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I feel like there is enough time in the day to do what I both need and want to do.

12345

I live life to the fullest every day.

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I take time out to daydream every day.

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I am completely present in every moment of every day.

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total score:_________

To determine the balance sheet of your life, take your scores from the previous pages and plot them on the wheel. Start from the center and use the key to mark your current status. Then connect all the dots and you will see how balanced your wheel is or isn’t. if it has serious deviations or flat spots you now know why your life doesn’t “roll” along as smoothly as you would wish.

KEY: Score of 5 = 1 notch. Score of 6-10 = 2 notches. Score of 11-15 = 3 notches. Score of 16-20 = 4 notches. Score of 21-25 = 5 notches. Score of 26-30 = 6 notches. Score of 31-35 = 7 notches. Score of 36-40 = 8 notches. Score of 41-45 = 9 notches. Score of 46-50 = 10 notches. use the same score for both relationships & Family lines.

*The Wheel of Life is adapted from a concept employed by Paul J. Meyer and Success Motivation International®, Inc.

Living Your BEST YEAR EVER 5

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TampaKravMaga.com and Krav Maga Martial Arts have been empowering lives through the martial arts in the Tampa Bay area for 20 years!

Founded in 2000 by Grandmaster Stephen J. Del Castillo, a 7th degree Black Belt and Sr. Master Instructor, Krav Maga Martial Arts and Karate lessons for pre-school children ages 3-6 and elementary age kids ages 7 and up are designed to develop the critical building blocks kids need – specialized for their age group – for school excellence and later success in life.

Krav Maga Martial Arts Adult Krav Maga training is a complete adult self defense, fitness, and conditioning program for adults who want to learn real world self defense, lose weight, and/or get (and stay in shape).

If you have any questions about our program, or would like to go ahead redeem your 2 weeks FREE, you can call us anytime at 813-547-6368 or visit our Krav Maga Martial Arts website.

About Grandmaster Stephen J. Del Castillo: Grandmaster Del Castillo is the founding Master Instructor of Krav Maga Martial Arts and has been empowering lives in Pasco and Hillsborough Counties since October of 2000. He is a 7th degree Blackbelt, MBA, author, mentor and success coach, a US Army Veteran and a proud father and grandfather. He is married to Ms. Barbara Del Castillo who helps him run the school. Grand Master Del Castillo began his training in the early 80’s and has high level blackbelts in Tae Kwon Do, Karate, Premier Martial Arts and Krav Maga Martial Arts as well as experience in kickboxing, Jeet Kune Do and Jiujitsu. He has high level instructor certifications from BBSI, IKMF, and KMG and has been featured in numerous Martial Arts publications and also Success magazine. He was a competitive sport karate and American Kickboxing instructor until he enlisted in the US Army where he served in the 82nd Airborne Division, where he won an Army Green to Gold scholarship and proceeded to ROTC and the University of Tampa. He was commisioned in 1992 and went on to serve in Germany with the 3rd Infantry Division and then in several other posts in the US until he left military service to pursue his dream of creating KMMA in 2000.

The Krav MagaMartial Arts Headquarters is in Lutz, FL at 1900 Land O’ Lakes Blvd., 33549. Krav Maga Martial Arts serves Lutz, Land O’ Lakes, Wesley Chapel, and surrounding areas.

Also, check us out on Fun4TampaKids & on Go2Karate.com