Month: July 2021

Don’t Wait For Life To Come At You

You are in danger of living a life so comfortable and soft, that you will die without ever realizing your true potential.

David Goggins, Can’t Hurt Me

Are you at a place in your life where the above quote rings a bell? Is there a nagging thought in your head that goes like this?

“My life is meant to be more…”

Do you feel a bit overwhelmed though because you’re not quite sure what to do?

I understand completely what that is like. I’ve been there. I know how impossible it can all feel. I understand how weak it can make you seem to yourself.

You are not weak, though, and change is possible. Will you keep reading to know more? I hope so.

The problem with growth, healing, and, ultimately, becoming who we are meant to be is…


It’s one hell of a roadblock. 

Fear of not knowing where or how to start. Fear of what might change because of the change required. Fear of having to deal with things being run away from. Fear of losing things or someone you’ve been holding on to for too long.

It’s hard and scary, but as the quote above at the top of this post insinuates…

…do you want to live your entire life missing out on your true potential?

I drank for a really long time to avoid all of this. Alcohol was fun at first in college, but at twenty-four I started self-medicating when I suffered a tragically emotional event. 

There was so much grief, guilt, and shame wrapped up in it, and with no one to talk to, I turned to alcohol. It became my best friend and numbing agent for thirteen years.

And then 2014 came along where I lost my mom to pancreatic cancer in less than six months and became a father a little over three months after she died. 

I became a parent while losing a parent.

The truth is this duality broke me. Even in the face of being a new father, I was drowning in grief. Not only that, but my unnamed alcoholism was almost quite literally drowning me as well.

Grief and alcohol. 

There is only one way that that dangerous combo can go which is down.

I hit rock bottom in June of 2015 and that is when I realized that life was forcing me to change.

I’ll spare you extensive details about my journey between then and now. You can learn more about how my self-growth and healing journey began, but in essence…

  • I befriended my grief
  • Dealt with bankruptcy
  • Battled alcoholism
  • Got sober
  • Relapsed
  • Got and stayed sober for good
  • Got divorced while learning to be sober
  • Started life all over with no money
  • 2020 COVID pandemic and now…

…here we are.

What do I have to show for it?

I have my sobriety, my mind, my body, my spirit, and, most importantly, my son.

Where did it all begin?

When my mom died.

I know that might seem morbid, but it’s literally just the truth. My mother’s death was the catalyst that forced me to change everything in my life in order to start becoming who I was meant to be for myself and my son.

This is my story of change. Would I prefer that my mom was here and I got to watch her and my son playing together? 

Hell yes, but that’s not part of my story. I railed against that truth for a very long time, but once I released a hold on a future that I thought was intended for me that is when life started to truly change for the better.

Learn from my story. 

Don’t wait for life to force you to change, but change nonetheless. Even if you think you have it all figured out, remember that life is a marathon and not a sprint. 

Becoming who you are meant to be takes a lifetime. It has to start somewhere, somehow and sometime. 

Do you have the courage to look within you and find what needs to shift in order to become who you are meant to be?

If so, what is one thing you can change starting today that will move you in that direction?

don't wait for life

Nurture Courage

Conscious growth lies in the unknown, that which is there for you, but not yet known to you. It’s courage that permits you to explore this great region of both the actual and virtual worlds. The word courage means “a time of the heart”. . . “cour” means heart, and “age” means time. This time of the heart allows you to explore the unknown, and as you grow into it, you make it known. This is inspiration . . . courage transforming unknowns into safe zones. The dichotomy is, until you feel safe, your heart is closed — when you feel safe, your heart opens up . . . when your heart opens, you feel safe. This cycle of higher consciousness requires a spark to light it . . . this spark is faith . . . leaping into this unknown. Unlike a vicious cycle — this courageous cycle holds the keys to your future.

Faith allows you to move forward through inspiration . . . the vicious cycle of fear freezes you in the known past.

There’s an ‘interactive-mind’ and a ‘universal-mind’. The ‘interactive-mind’ — accessed through your head-brain — is the collection of memories and opinions . . . the known territories of the old all jumbled together. With this mind running your life, there’s zero inspiration from achieving anything new. This mind fills time with attractive distractions; being busy protecting territories, but never exploring the unknown. This is modern humanity descending into territorial protection, corruption, violence, war and terror. On the other side there’s the ‘universal-mind’ — accessed through the heart – it’s a collection of everything that’s never been known; inspiration from achieving something new and compelling; the transformation of uncertainty that comes from conscious growth. In the midst of all this — in the environments explored with your open heart — you’re driven by caring for others not competing with them . . . your breath plants the seeds for a future of mutual benefit.

Our prayer is that you take these leaps of faith; that you create through inspiration and a courageous open heart; that you establish a new evolution of conscious growth, and set this as your example for others to follow.

Guru Singh is a world-renowned yoga instructor, author, musician, and family man. Guru Singh works with the Dalai Lama, teaches with Tony Robbins, and has recorded an album with Grammy® Award-winning artist Seal. He can also be found on Facebook and Twitter.

Check out Guru Singh’s most recent book: Buried Treasures: The Journey From Where You Are to Who You Are.

Image courtesy of Puwadon Sang-ngern.

Making Wise Choices: Is Fear or Wisdom Guiding You?

If you are making choices that stretch you out of your comfort zone or go against the status quo you should expect fear to bubble up. It’s normal and human.

But how do you deal with the confusion, doubt, anxiety, frustration, impatience in a way that empowers you to make wise choices?

And how do you get past it to find the wisdom that will actually guide you to making the wise and aligned choice for you?

The truth is... that most of us were not taught how to work with the mental, emotional, physical, and energetic responses and reactions our bodies, minds, hearts and psyches have when we make choices that stretch us, or trigger past trauma, hurt or suffering.

But ...when you know how to work with both the parts of you that react from fear and past trauma or cultural or familial imprints AND the part of you connected to your true soul design and heart desires, you have the super power to elevate out of the doubt and confusion, into an inner knowing that empowers you to take action.

Here are a few things to consider and put into action when you find yourself in confusion or doubt:

  1. Feel the feels before forming thoughts or making choices. You must give yourself the space to feel your emotion before you can find the path to the wise choice. Otherwise the underlying emotions of fear, shame, judgement, etc will taint and cloud up your thoughts. To access your feelings, all you need to do is slow down, put your hand on your heart and belly, and ask “What am I feeling?” Take several deep breaths to drop into your emotional body. And see what emerges. Feelings don’t come from your mind, they live in the body.
  2. When you stretch out of your comfort zone, embrace that it’s normal to have fear, doubt and confusion. Don’t judge yourself for the fear or doubt, or waste energy thinking that something is ‘wrong’ with you. Instead, embrace that these feelings are just part of the decision making process.
  3. Confusion is usually a sign that you are pushing for an answer before one is ready to emerge. Making wise choices takes time, just does. When we push to come to an answer faster that is really in divine timing, we create confusion in our minds and as a result emotions like frustration and anxiety in our emotional bodies.
  4. Your heart is your power center for making wise choices. Your intellect is a sorter that helps put things into order once you know where you are headed. The wisdom byte: Follow your heart really is sage wisdom for decision making. But you have to know how to talk to your heart and access its guidance.

Here’s a few tips on how to discern whether or not your heart is full of fear, shame or judgment (which is the voice of your inner critic or traumatic imprints, don’t follow this!) or what I call loving truth (which is the voice of your inner wisdom, do listen to this.)

  • Heart wisdom feels grounded not like you are grasping.
  • Heart wisdom can feel like a stretch that will create some stress but never like a stretch that will cause distress.
  • Heart wisdom supports you to be sustained in the now and catalyzes you to step into the future.
  • When you are tuned into your heart wisdom, you will hear/know the guidance of your inner wisdom within 10 seconds or less. If your mind is playing mental ping pong constantly volleying options around or on an obsessive search for the answer by searching online or accumulating information, you are not in your wisdom zone.

There is so much to share about making wise choices – it is an art, a practice and path. I found myself that even as an MBA I was not really educated to make wise choices. Choices informed by data or history or other people’s ideals, yes. But not choices that were informed by my deeper internal knowing or truth, or a more expansive possibility or that left room for synchronicity and imagination.

So over the past 20 years, I’ve created processes and then written books and now teach others the principles and practices for making wise, soul-aligned choices for themselves, those they lead and guide and the systems and organizations they work within.

I’ll end this article today with one decision making ‘game’ from my book Overwhelmed and Over It, which I teach and play that will help you feel the wisdom you have and also be more comfortable stepping into the unknown. And then a resource to go deeper, a podcast series I did on Making Wise Choices.

Making Wise Choices Game:

Ask yourself these questions or ask a friend to run you through them and then do the same for them.

  1. What is one choice point you are standing at?
  2. What do you know?
  3. What is in the mystery?
  4. What support do you need to make a wise choice?

To go deeper and learn more wisdom and practices for making wise choices that guide you to stay true to yourself and create a sustainable, support path forward, tune into the Making Wise Choices series on my Feminine Power Time Podcast – episodes 99-101.

Christine Arylo, MBA, is the author of Overwhelmed and Over It. As a transformational leadership advisor, three-time bestselling author, and host of the popular Feminine Power Time podcast, she is recognized worldwide for her work helping women to make shift happen — in the lives they lead, the work they do, and the world they wish to create. Arylo offers trainings, retreats and workshops globally. Visit her online at or tune into her podcast Connect more with Christine and her community at

Image courtesy of MART PRODUCTION.

Navigating Rough Waters

Navigating Rough Waters


Every morning when the Dalai Lama wakes up, he begins his morning practices with a prayer from Shantideva: “May I be a guard for those who need protection; a guide for those on the path; a boat, a raft, a bridge for those to cross the flood; may I be a lamp in the darkness; a resting place for the weary, and a healing medicine for all who are sick. For as long as Earth and sky endure, may I assist until all living beings are awakened.” This is the Dalai Lama’s way of reaffirming the direction of his life and the direction of his heart before he starts his day. With this powerful prayer, the Dalai Lama recites his vow of compassion and love for all beings, even in the face of the great difficulties of the Tibetan people.

You too need a reliable compass to set your direction and steer through the rough waters. When you are going through hard times you need a way to guide yourself. But how can you set your direction when you can’t see any clear harbor? And how can you navigate through difficult waters when you’re swamped by overwhelming emotions? There is a wise spirit in us that knows that we can behave with dignity and courage and magnanimity, no matter what the circumstances.

In the Buddhist tradition, one who dedicates themselves to the spirit of courage and compassion is called a bodhisattva. Bodhi means awakened, and sattva means being. A bodhisattva is a being committed to the awakening of the good heart in everyone. A bodhisattva is committed to compassion, committed to making known the shining beauty that is possible for the human spirit, not because they believe that it is somehow a “better” way to live but because they know that it is the only way to be fully alive and awake.

Living our highest intentions can happen in great ways or in what may seem small—yet critical—ways of refusing to be conquered by the difficulties that come to us in our lives. We can choose our spirit in spite of everything. Sometimes, all we’ll be able to offer is a smile to the weary or forlorn on the streets. Sometimes it will be to plant a garden where there was none, or plant seeds of patience in a family or of reconciliation in community difficulty. No matter what situation we find ourselves in, we can always set our compass to our highest intentions in the present moment.

When you’re overwhelmed by loss, by the difficulties around you, when you feel you are lost in the darkness, sometimes all you can do is to breathe consciously and gently with your pain and anguish and know that with this simple gesture you are resetting the compass of your heart, no matter your circumstances. By taking that one simple, mindful breath, you will return again to compassion and realize that you are more than your fears and confusions.

Whatever your difficulties, you can always remember that you are free in every moment to set the compass of your heart to your highest intentions. You can offer the best of yourself in any circumstance, including in difficult times. In fact, the two things that you are always free to do—despite your circumstances—are to be present and to be willing to love.

Sometimes you may be able to improve a situation immediately, and sometimes you will have to steadily carry the lamp for yourself and others through a period of darkness. Your intuition and your good heart will guide the way.

Adapted from A Lamp in Darkness

Visit the Pandemic Resources page on my website for meditations & other materials.

The post Navigating Rough Waters appeared first on Jack Kornfield.

Can Sex Affect Athletic Performance?

Can Sex Affect Athletic Performance?

Sex and sport have been a matter of conjecture for decades.

The beginning dates back over 1,000 years ago in ancient Greek times. It was believed that if an athlete withheld from sex before competing, it would result in a build-up of frustration, aggression and their key to greatness.

Many educators and coaches considered this sacrifice an essential part of the athlete’s preparation and some still carry the belief to this day.  Even Rocky Balboa’s trainer Mickey famously quoted “women weaken the legs”, as the Italian Stallion prepared himself for the biggest fight of his life.

However, the roles seem reversed today. Yes, there are still coaches and athletes out there who still believe avoiding sex can improve performance… But is that theory really accurate?

Let’s revisit a key moment of the 2016 Rio Olympics that made headlines across the world. No, we aren’t talking about Brazil’s soccer team winning gold or Usain Bolt and Michael Phelps making history.

It was a new record being broken inside the Olympic Village where almost half a million condoms were handed out to the 12,000 athletes staying there. Its clear sex plays a crucial role in the athlete experience, yet the debate continues on how it affects their performance.

With so much back and forth from both athletes and coaches whether sex before competing is a good or bad idea, very few studies have scientifically examined if sex can improve or impair athletic performance (if at all).

What we know

Let’s begin by splitting both sides into their corners.

In the red corner we have those who say athletes should avoid sex before gameday.

Many coaches still support the ancient belief of sexual sacrifice, stating that the sexual frustration leads to increased aggression and when an athlete ejaculates, it draws testosterone away from the body, reducing their anger and strength. These theories are more prominent in contact sports such as rugby, AFL and boxing.

While in the blue corner, other experts say sex could be beneficial, as it helps athletes keep calm, reduce nerves, and feel more relaxed before an event.

As both sides continue to debate, the relationship between sexual activity and athletic performance remains controversial. There is so much speculation and high demand for a logical answer (from both athletes and coaches), yet there is little research on the topic or evidence out there.


The fear that sex will sap men or women of their testosterone and energy is a myth – or not yet proven.

While men have more of it, testosterone is present in both men and women and does help in the athletic world.

Testosterone is known to help build muscles through its role in synthesizing protein. It’s a major androgenic hormone and one of the most common doping agents in sport.

But because sex affects testosterone levels in only minor short-term ways, it won’t hinder your performance afterwards – or at all.

There’s little to no clinical evidence available to show that refraining from masturbation or sexual activity before competition will help you perform better or worse.


Unfortunately, there is little scientific research into the topic.

There is one main study by the Journal of Sexual Medicine, which concluded that sexual activity the night before exercise does not affect various measures of physical exercise performance.

Although sex the night before has no direct link, another study did find that having sex within two hours of competition can undermine athletic performance. This showed athletes did find their performance disadvantaged from tiredness or fatigue.

So, it seems sex the night before is okay, but having sex immediately before an event may present as a disadvantage to you – mostly because many of us are tired after doing the dirty.


As with most things in sports, it depends on the individual.

But if we want to go off what the current evidence says – sex has no significant impact on athletic performance.

We can also assume it doesn’t enhance performance either.


An accredited exercise professional can assist you by guiding you through an individualised, safe and evidence-based exercise program to “bulletproof” your workouts. Get in touch with your local exercise expert today by clicking here.

The Nike Run Club gives you the guidance, inspiration and innovation you need to become a better athlete. Join Nike Run Club to reach your goals and have fun along the way. Download to get started. 

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Written by Exercise Right.

We have partnered with Nike Australia Pty Ltd for this article series.

The views expressed in this article, unless otherwise cited, are exclusively those of the author, Exercise & Sports Science Australia (ESSA). ESSA is a professional organisation committed to establishing, promoting and defending the career paths of tertiary trained exercise and sports science practitioners.

Nike had no role in the collection, analysis, or interpretation of data or research or the writing of this article.

41 Have a Good Day Quotes to Make Every Day Great

Good Day Quotes


You can make every day a beautiful and good day, even when you face obstacles and problems. It’s a matter of attitude, and an attitude can be changed.

Every day can be a good day when you keep a positive attitude. A positive attitude helps you see the good in everything. With this attitude, you attract good things into your life.

A wonderful day can be a day you start a new job, get a promotion, or win the lottery.

A wonderful and amazing day can be the day you go to the beach, meet good friends or see a good play.

When you have a good day, you feel that things are running smoothly. On such a day, you wear a smile on your face.

“The best way to pay for a lovely moment is to enjoy it.”
– Richard Bach

Start today to create and enjoy beautiful days. The good day quotes on this page will help you do so. Read them often, and fill your heart with their positive ideas.

Have a Good Day Quotes

A collection of great day quotes to make your day great.

make it a great day


“We don’t have a great day, we make it a great day.” – Frosty Westering

“Every day is a good day, some are just a little better than others.” – Jeff Garthwaite

“Every day that I wake up has to be a good day!” – Bret Michaels

“I have found that if you love life, life will love you back.” – Arthur Rubinstein

“I wake up every day and I think, ‘I’m breathing! It’s a good day.’” – Eve Ensler

“I’ve always measured a good day as one where I can read, write, and run.” – Maggie Rogers

“You know that feeling when you wake up in the morning and you’re excited for the day? That’s one of my main goals in life.” – Kirsten Dunst

“On a day when you’re tired, it’s important to just say good morning to everyone so they’re kind of aware that it’s gonna be a good day. Jamie Lee Curtis told me that.” – Lindsay Lohan

“An early-morning walk is a blessing for the whole day.” – Henry David Thoreau

“I wake up laughing. Yes, I wake up in the morning and there I am just laughing my head off.” – Bruce Willis

“I hope everyone that is reading this is having a really good day. And if you are not, just know that in every new minute that passes you have an opportunity to change that.” – Gillian Anderson

“Every single day is a good day, no matter how bright or dark it is, because it always brings an opportunity to start a positive beginning in your life.” – Edmond Mbiaka

“As the rising sun fills the world with its light, so let your positive thoughts fill your life and brighten your day.” – Remez Sasson

the most beautiful day


“Give every day the chance to become the most beautiful day of your life.”Mark Twain

“The good old days are now.” – Tom Clancy

“We know nothing of tomorrow; our business is to be good and happy today.” – Sydney Smith

“Today is a happy day because I say it is.” – Jonathan Lockwood Huie

“Everyone has highs and lows that they have to learn from, but every morning I start off with a good head on my shoulders, saying to myself, it’s going to be a good day.” – Lindsay Lohan

“If you want to be happy, you have to be happy on purpose. When you wake up, you just can’t wait to see what kind of day you’ll have. You have to decide what kind of day you’ll have.” – Joel Osteen

“When you keep a positive attitude, expect the best, and wear a smile on your face, every day becomes a wonderful and amazing day.” – Remez Sasson

“Nobody can go back and start a new beginning, but anyone can start today and make a new ending.” – Maria Robinson

“I hope everyone that is reading this is having a really good day. And if you are not, just know that in every new minute that passes you have an opportunity to change that.” – Gillian Anderson

“If we are in a good mood when we get up in the morning, if there is a warm-hearted feeling within, automatically our inner door is opened for that day.” – Dalai Lama

“Seize the day, and put the least possible trust in tomorrow.” – Horace

“If useless thoughts do not cloud your mind, then each day is the best day of your life.” – Wumen Huikai

“This time, like all times, is a very good one, if we know what to do with it.” – Ralph Waldo Emerson

“Every day should be a good day. People fool themselves that they’ll be here forever.” – Stephen A. Schwarzman

“I get up every morning and it’s going to be a great day. You never know when it’s going to be over so I refuse to have a bad day.” – Paul Henderson

“Want to have a Great Day? Every morning, lift up your voice, and vow to enjoy your day, no matter what obstacles might try to break your promise.” – Dorina Sasson

“The next morning dawned bright and sweet, like ribbon candy.” – Sarah Addison Allen

“With the new day comes new strength and new thoughts.” – Eleanor Roosevelt

Enchanting Beautiful Day Quotes

“In one minute, you can change your attitude, and in that minute, you can change your entire day.” – Spencer Johnson

“The day you catch an idea you fall in love with, even a small one, is a beautiful day.” – David Lynch

“Nothing beats a jog, and perhaps a push-up or two, by the ocean on a beautiful day.” – Ser’Darius Blain

“I put my phone as far across the room as possible the night before to force me out of bed when the alarm goes off.” – Josh Gross

“It’s a beautiful day, and I can’t stop myself from smiling!” – Michael Buble

“Every day is a beautiful day, everything is pleasing.” – John Cage

“Don’t judge each day by the harvest you reap but by the seeds that you plant.” – Robert Louis Stevenson

“It’s a beautiful day, the sun is shining, I feel good, and no one’s gonna stop me now.” – Freddie Mercury

“Today I begin a new life for I am the master of my abilities and today is going to be a great and beautiful day!” – Tyrese Gibson

“Get up in the morning and look at the world in a way that takes nothing for granted. Everything is phenomenal; everything is incredible; never treat life casually. To be spiritual is to be amazed.” – Abraham Joshua Heschel

Laughter, a smile, positive attitude and positive expectations can be part of your life, if you let them.

Each morning, wake up with the excitement of a new and wonderful day. Focus on expecting great things. Do not listen to your mind if it tells you otherwise.

Each night before you go to sleep, tell yourself that you are going to have a good night sleep.

Wake up every morning to start your day with the words, “Today is a good, nice day, a lovely day.”

Read also How to Enjoy Your Day and Make It a Beautiful Day.

Have a Good Day Quotes

Quotes Directory >> Have a Good Day Quotes

Image source – DepositPhotos