 Reduce blue light exposure (cell phones, laptops, TVs) 2 hours before bed. Last call for caffeine 6-8 hours before sleep Exercise in the morning so you’re tired by the end of the day Try to go to bed and wake up at the same time each day Drink a cup of herbal tea after dinner Keep an air filter in your bedroom Take a relaxing shower or bath Keep your phone/alarm across the room so you have to get out of bed Lotion your feet and/or hands once you get in bed Listen to ocean waves or nature sounds while sleeping For a customized workout plan on our app, head over to www.myersmindset.com Instagram @myersmindset and @portland.fitcouple

Myers Mindset

10 Tips to Sleep Better

Today’s quote is from Kevin Hart’s book titled “I Can’t Make This Up: Life Lessons” “It’s easy to complain about your life—how tough it is, how unfair it is, how stressful it is, how everyone else has it much better. But if you step into the life of someone you envy for just a day, you’ll discover that everyone has their own problems, and they’re usually worse than yours. Because your problems are designed specifically for you, with the specific purpose of helping you grow.”       All credit goes to the author.   The question of the day is, “What’s something you’ve been complaining about a lot lately? And how can you flip it?”   Take some time to write down and journal your answer or have a dialogue with yourself and/or a loved one.   For a customized workout plan on our app, head over to www.myersmindset.com Instagram @myersmindset and @portland.fitcouple

Problems with Kevin Hart

Today’s poem is called “Promise Yourself” by Julie Herbert “Of all the things you can do, Promise yourself you will try. It doesn't even matter if you win, As long as you apply.   No one can ask of anything, Of you, except yourself. If you don't want to make a move, It's you who'll be left out.   So don't allow yourself to miss, Out on important things. You may not feel that they are worthy, Yet turn out to be your wings.   Experiences make us whole, And make life feel fulfilled. And when it's time to look back, Don't let yourself feel unskilled.   So don't allow yourself to stop, For no apparent reason. Promise yourself you will try, And take on any season.”       All credit goes to the author.   The question of the day is, “What’s one skill you’ve promised yourself you will develop? And what can you do today to improve on it?”   Take some time to write down and journal your answer or have a dialogue with yourself and/or a loved one.   For a customized workout plan on our app, head over to www.myersmindset.com Instagram @myersmindset and @portland.fitcouple

Promise Yourself

Today’s quote comes from my favorite basketball player, Damian Lillard. When asked about the pressure, he said: “This is just playing ball. Pressure is the homeless man, who doesn't know where his next meal is coming from. Pressure is the single mom, who is trying to scuffle and pay her rent. We get paid a lot of money to play a game. Don't get me wrong - there are challenges. But to call it pressure is almost an insult to regular people." All credit goes to the author. The question of the day is, “What’s one thing that’s been troubling you that you need to take a step back from and put into perspective?”  Take some time to write down and journal your answer or have a dialogue with yourself and/or a loved one.   For a customized workout plan on our app, head over to www.myersmindset.com Instagram @myersmindset and @portland.fitcouple

Damian Lillard on Pressure and Perspective

Yesterday was Thanksgiving here in the US and today is Black Friday which means we’ve now fully entered the holiday season where we feel enormous pressure to buy and acquire more and more things and stuff, most of which we don’t really need. I don’t think there’s anything wrong with giving gifts to our loved ones but it tends to lead to an enormous amount of clutter in our lives. Here are 10 ways to declutter your life: Throw out all single socks Donate/throw out any shirts, shorts, or pants you haven’t worn in a year Throw out all Tupperware that’s missing a lid or bottom Go through your fridge and pantry and toss out any expired food Throw out old mail, coupons, and ads Clean out your car, don’t leave unused items in it Delete apps on your phone that you don’t use Cancel subscriptions and autopays of services you don’t use Turn off all notifications on your phone Unfollow and unsubscribe to people and pages you don’t enjoy   For a customized workout plan on our app, head over to www.myersmindset.com Instagram @myersmindset and @portland.fitcouple

10 Ways to Declutter Your Life

Today is Thanksgiving here in the United States and a good reminder that we all have room for improvement with daily gratitude so I wanted to share some ideas to help incorporate these little hacks into your daily life. Some of these have been helping me out for years, some I’ve tried a few times, and some I’ve heard from others but haven’t implemented yet. Let’s get to it. Start and end each day with thinking about or writing down what you’re grateful for End each day with asking your spouse (or a loved one), “what was the best part of your day?” Take a deep breath and gives thanks for your health for a moment before you eat food Take a deep breath and give thanks for a roof over your head every time you step through your front door Hold your hand over your heart with your eyes closed for at least 60 seconds in the morning and/or evening While brushing your teeth in the morning, think about all the things you’re looking forward to that day While brushing your teeth at night, think about all the great things that happened that day When you hear sirens in the street, take a moment to be thankful for your health and hope the best for the person who need that ambulence or fire truck While washing your hands, be thankful for clean, running water. Something not accessible to everyone in the world that’s easily taken for granted Take a few moments each day to imagine what your life will be like without one of your loved ones. It won’t take long for you to feel extremely grateful to have them.   The question of the day is, “What would you add to this list?” Comment with your answer on YouTube or send me a message on Instagram @myersmindset   Take some time to write down and journal your answer or have a dialogue with yourself and/or a loved one.   Lastly, don’t forget that one of the most efficient ways to strength our mindset starts with moving our body consistently. If you don’t yet have a customized workout plan, we would love to create one for you on our app with a ‘Name your price’ monthly option. Just head over to myersmindset.com and fill out the questionnaire. Thanks for tuning in, we’ll see you tomorrow. For a customized workout plan on our app, head over to www.myersmindset.com Instagram @myersmindset and @portland.fitcouple  

10 Daily Gratitude Hacks

Today’s quote comes from the Ryan Holiday’s book, “The Obstacle is the Way”. I’ve been fascinated with Ryan’s work lately and these words jumped off the page and captured the essence of stoicism so perfectly I had to share. “If an emotion can't change the condition or the situation you're dealing with, it is likely an unhelpful emotion. Or, quite possibly, a destructive one. But it's what I feel. Right, no one said anything about not feeling it. No one said you can't ever cry. Forget "manliness." If you need to take a moment, by all means, go ahead. Real strength lies in the control or the domestication of one's emotions, not in pretending they don't exist.” All credit goes to the author.   The question of the day is, “When do your emotions most frequently get the best of you? Where are you? Who are you with? What are you doing?” Take some time to write down and journal your answer or have a dialogue with yourself and/or a loved one.   For a customized workout plan on our app, head over to www.myersmindset.com Instagram @myersmindset and @portland.fitcouple

Controlling Your Emotions with Ryan Holiday

Today’s quote comes from the Atlanta-based rapper, Russ. I stumbled upon his music around 2017 and have been hooked ever since. “I have a dream like everyone elses in this universe may have and i always ask myself 'Am i strong enough to face my destiny? Smart enough to face my problems? Brave enough to face my fears? And stupid enough to risk my life?' If it would be 'No' then, 'Disapointed' but if 'Yes' then, 'So be it'.” All credit goes to the author. Now the question of the day is, “What is your dream? And are you willing to die for it?”   For a customized workout plan on our app, head over to www.myersmindset.com Instagram @myersmindset and @portland.fitcouple   Take some time to write down and journal your answer or have a dialogue with yourself and/or a loved one. Lastly, don’t forget that one of the most efficient ways to strength our mindset starts with moving our body consistently. If you don’t yet have a customized workout plan, we would love to create one for you on our app with a ‘Name your price’ monthly option. Just head over to myersmindset.com and fill out the questionnaire. Thanks for tuning in, we’ll see you tomorrow.

Self-Belief with Russ

“How Did You Die?” By Edmund Vance Cooke   “Did you tackle that trouble that came your way With a resolute heart and cheerful? Or hide your face from the light of day With a craven soul and fearful? Oh, a trouble's a ton, or a trouble's an ounce, Or a trouble is what you make it, And it isn't the fact that you're hurt that counts, But only how did you take it?   You are beaten to earth? Well, well, what's that! Come up with a smiling face. It's nothing against you to fall down flat, But to lie there-that's disgrace. The harder you're thrown, why the higher you bounce Be proud of your blackened eye! It isn't the fact that you're licked that counts; It's how did you fight-and why?   And though you be done to the death, what then? If you battled the best you could, If you played your part in the world of men, Why, the Critic will call it good. Death comes with a crawl, or comes with a pounce, And whether he's slow or spry, It isn't the fact that you're dead that counts, But only how did you die?”     All credit goes to the author. For a customized workout plan on our app, head over to www.myersmindset.com Instagram @myersmindset and @portland.fitcouple

How Did You Die?

“Our Deepest Fear” (Coach Carter version) "Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that most frightens us. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine as children do. It's not just in some of us; it is in everyone. And as we let our own lights shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others."  

Our Deepest Fear

“If I Had My Child to Raise Over Again” by Diane Loomans   “If I had my child to raise all over again, I’d build self-esteem first, and the house later. I’d finger paint more, and point the finger less. I would do less correcting and more connecting. I’d take my eyes off my watch, and watch with my eyes. I would care to know less and know to care more. I’d take more hikes and fly more kites. I’d stop playing serious, and seriously play. I would run through more fields and gaze at more stars, I’d do more hugging and less tugging. I’d see the oak tree in the acorn more often, I would be firm less often, and affirm much more. I’d model less about the love of power, And more about the power of love.”   All credit goes to the author. For a customized workout plan on our app, head over to www.myersmindset.com Instagram @myersmindset and @portland.fitcouple

“If I Had My Child to Raise Over Again”

“The Will to Win” by Berton Braley   If you want a thing bad enough To go out and fight for it, Work day and night for it, Give up your time and your peace and your sleep for it If only desire of it Makes you quite mad enough Never to tire of it, Makes you hold all other things tawdry and cheap for it If life seems all empty and useless without it And all that you scheme and you dream is about it, If gladly you'll sweat for it, Fret for it, Plan for it, Lose all your terror of God or man for it, If you'll simply go after that thing that you want. With all your capacity, Strength and sagacity, Faith, hope and confidence, stern pertinacity, If neither cold poverty, famished and gaunt, Nor sickness nor pain Of body or brain Can turn you away from the thing that you want, If dogged and grim you besiege and beset it, You'll get it!”   All credit goes to the author. For a customized workout plan on our app, head over to www.myersmindset.com Instagram @myersmindset and @portland.fitcouple

The Will to Win

“A Creed to Live By” by Ennis Parish “Don’t undermine your worth by comparing yourself to others –  It is because we are different that each of us is special. Don’t set your goals by what other people deem is important – only you know what is best for you. Don’t take for granted the things closest to your heart – cling to them as you would your life, for without them, life is meaningless. Don’t let your life slip through your fingers by living in the past or for the future – by living your life one day at a time, you live all the days of your life. Don’t give up when you still have something to give, nothing is really over until the moment you stop trying. Don’t be afraid to encounter risks, it is by taking chances that we learn how to be brave. Don’t shut love out of your life by saying it is impossible to find - The quickest way to receive love is to give love, the fastest way to lose love is to give it wings." All credit goes to the author. For a customized workout plan on our app, head over to www.myersmindset.com Instagram @myersmindset and @portland.fitcouple

A Creed to Live By

“Don’t Quit” by John Greenleaf Whittier "When things go wrong as they sometimes will; When the road you’re trudging seems all uphill; When the funds are low, and the debts are high; And you want to smile, but you have to sigh; When care is pressing you down a bit Rest if you must, but don’t you quit. Success is failure turned inside out; The silver tint of the clouds of doubt; And you can never tell how close you are; It may be near when it seems afar. So, stick to the fight when you’re hardest hit – It’s when things go wrong that you mustn’t quit." All credit goes to the author. For a customized workout plan on our app, head over to www.myersmindset.com Instagram @myersmindset and @portland.fitcouple

Don't Quit

“In the NFL world, I'm an old guy, I'm a dinosaur. But in the bigger aspect of life, I'm 36 years old. I have three little kids. I have the rest of my life in front of me. Selfishly, I'm even doing this for them, as crazy as that sounds. I know if I can go out there and play quarterback, I can do anything else in life.” For a customized workout plan on our app (with a "Name your price' option) head over to https://linktr.ee/myersinc

Alex Smith's Perseverance

Fitness. Food. Facing Your Fears. We are Dom & Erik (aka Maui Fit Couple) and we are pizza-loving, puppy-loving, adventured-obsessed Online Fitness Coaches who love to dig deeper than just health and fitness. We love discovering what makes people tick. Why some people have *it* and others are stuck in vicious circles. We share everything we've learned and bring on new guests every week to give you the tools and strategies to strengthen your mindset and become the best you can be.

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Myers Mindset

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