How to Estimate Your Taxes


Posted By on May 11, 2019

Short of hiring an accountant, the easiest way to estimate your taxes is by calculating your Effective Tax Rate.  Your Effective Tax Rate is the percentage of the money you earn that you pay towards income taxes.  This estimate works particularly well if you earn about the same amount of money every year.   To determine your Effective Tax Rate, take the total amount of tax you paid in the previous year and divide it by the total...

Read More

How to Have a Difficult Conversation


Posted By on May 11, 2019

Set the Time, Place, and Length of Time for the Conversation Call the other person on the phone to schedule a block of time to speak at a neutral and public place where two people can talk with a degree of privacy.  Parks, coffee shops, and food courts work well.  Do not pick a location where it is difficult for one of you to leave.  For example, restaurants are NOT an ideal place because you will be interrupted by the waiter and...

Read More

How to Treat a Pulled Muscle


Posted By on May 11, 2019

Please note the below is not a substitute for medical care from a licensed medical professional.  We recommend you consult your primary care physician for all possible injuries.   Step 1 – Rest and Inflammation Control (24-48 hours post injury) When you injure a muscle you need to rest it and take steps to control inflammation to speed up the recovery process.  Rest means not performing any activity that uses that muscle.  The...

Read More

Two ways to tell the difference between being sore (which should not prevent you from exercising) and an injury (which might require you to restrict your physical activity) is the type of pain you feel and whether it gets better with activity and time.  Soreness is generally a dull, aching pain that you generally feel over an area rather than in one specific spot.  It also shouldn’t hurt more than a 3 or 4 on a pain scale of...

Read More

How to Speed Up Muscle Recovery


Posted By on May 11, 2019

Muscles generally take 48 to 72 hours to recover from a good workout.  However, you can speed up that recovery by helping your body flush the lactic acid out of your muscles and get new blood and nutrients in.   The best way to help flush out the muscles is a massage; deep tissue being the best kind for muscular recovery.  Massages help work out knots, adhesions, and micro-tears in muscles that foam rolling can’t fix.  Make sure...

Read More

How to Experience Gratitude


Posted By on May 11, 2019

One of the easiest ways to lead a happier life is by making gratitude a habit.  It is impossible to experience two emotions at once.  So being grateful is a great way to crowd out emotions like fear, greed, and anger, which prevent us from being happy.   One good way to experience gratitude is to stop everything you are doing for one minute, find one thing in your life for which you are grateful, hold that thought in your head, and...

Read More

How to Sleep 7+ Hours a Night


Posted By on May 11, 2019

Sleep is when our bodies heal and our minds process.  Without enough sleep we can never live at the highest level.   The first (and best) way to get 7+ hours of sleep is to standardize when you go to sleep and wake up.  Our bodies love rhythms and cycles.  If we teach our bodies when they are supposed to go to sleep and wake up, they will start to do both automatically.  This might mean being tired the day after the occasional night...

Read More

How to Meditate


Posted By on May 11, 2019

When it comes to your mediation practice, the first thing you should do is schedule your mediation time between two activities that typically happen every day of the week.  For example, in between waking up and eating, in between coming home from work and preparing dinner, or in between working out and showering.  Scheduling your meditation time between two other habits will help it become a part of your daily routine.   Once you have...

Read More

How to Stretch


Posted By on May 11, 2019

Stretching is slowly training your body to accept a greater range of motion.  The more flexible you are the less you will get injured, the more powerful you will be, and the better you will feel.     Since stretching is about getting your body to accept (not forcing it to experience) a greater range of motion, perform each stretch by relaxing into it.  While you may feel tension in your muscles during the stretch, you should not be...

Read More

How to Perform a Heavy Lift


Posted By on May 11, 2019

Proper form is especially important when you are performing lifts with lots weight.  Examples of heavy lifts include deadlifts, bench press, the clean and press, clean, squats, front squats, and split jerks. Start by firmly positioning yourself in the starting position of the lift whether it be lying underneath the bar (bench press), with the bar on the front of your shoulders (front squat and split jerk), with the bar resting on the...

Read More

Be Engaged


Posted By on Apr 10, 2019

Don’t strive to be entertained in life, strive to be engaged. Being engaged and being entertained might sound like similar concepts but they are very different. Being entertained is how very young children experience the world. They are constantly in a state of being pleased or dissatisfied with different stimulus. This produces a roller coaster of emotion filled with elated highs and temper tantrum lows.  Being entertained doesn’t...

Read More

When to push yourself and when to rest?


Posted By on Mar 14, 2019

An important skill in life is knowing when to push yourself and went to rest. So the question is “How do you know when to do which one?” The key is to make sure you are pushing yourself to begin with.   Giving yourself a break can be an excuse to not improve or to just feel comfortable with not doing anything; maybe for fear of failure.  It takes zero effort to say you NEED a break from (fill in the blank).  But that one statement can...

Read More

Your Bed is Your Vessel for Life


Posted By on Oct 17, 2018

There is no place you will spend more time than your bed. That means your bed should be one of the first things you consider when designing your optimal life.   Not only is your bed the place you will spend 1/3 of your life, but, after food and water, it is also the vehicle for the next most important thing for your survival and performance; SLEEP. The quantity and quality of your sleep affects everything you do. From how much...

Read More

Choose Your Words Wisely


Posted By on Oct 4, 2018

The words you say have an effect on YOU.  You not only choose the words you say but you hear them as well.  When you hear what you say it reinforces that thought, whether it is positive or negative.  Try thinking something and then saying it out loud.  You’ll notice the thought becomes more concrete when it is voiced.  Try repeating nice things about yourself. You’ll notice you feel better.  Now try repeating negative things...

Read More

Health Will Bring you Wealth


Posted By on Sep 13, 2018

Having great health will help you amass great wealth by improving you discipline, focus, and energy.   To achieve great physical health you need discipline.  It takes discipline to eat the right amount of food and exercise 5-6 days a week.  This discipline is no different than the discipline needed to amass great wealth.  It takes discipline to save money, create and stick to a budget, pay down debt, and invest for your future. ...

Read More

Using Gratitude to Get Fit


Posted By on Sep 7, 2018

We all find it difficult to motivate sometimes.  It’s not easy to wake up in the morning, go to the gym when you’re sleepy, and force yourself to do a difficult workout. (Hopefully) we all understand that we do this for our health and happiness.  When we are fit, we have more quality time on this earth and feel better about ourselves.  But sometimes that logical cost benefit analysis just doesn’t provide the inspiration we need.  This...

Read More

Active vs. Passive Investing


Posted By on Aug 27, 2018

The road to financial freedom is through low-cost, passive, automatic investing. Warren Buffett, a billionaire who made his money investing, has always said the vast majority of people would be better off just owning the S&P 500 (which is a passive index fund that invests in the 500 biggest US companies in the stock market) than paying advisors to manage their money. To put his money where his mouth is, in 2007 Warren got a hedge...

Read More

Create Time with Meditation


Posted By on Jul 8, 2018

One of the many benefits of meditation is that it can create time.   We all know that even though time is linear we experience it in relative terms. A busy day can fly by in what seems like minutes while a painful experience like skinning a knee or having the wind knocked out of you can seem like it lasts for hours.   Meditation can use the relativity of time to slow down your experience and create time. The five minutes you...

Read More

The Two Curves of Life


Posted By on Jul 8, 2018

Two curves that apply to a lot in life are the Diminishing Returns curve and the Exponential Returns curve.  Knowing where these curves occur in your life will have a great effect on your progress and the results you get.   At some point in a relationship, our finances, or health, etc. we feel like we are putting in more work than the results we are getting.  The question then becomes “Do I keep trying or spend my time doing...

Read More

Cost per Use


Posted By on Jun 17, 2018

One way to use your money wisely and avoid clutter in life is to minimize the cost per use of your things.   Your goal should not only be to surround yourself with things that have a very low cost per use, but to drive down the average cost per use of all of your stuff (this doesn’t apply to assets like investments or real estate which typically gain value overtime).   Cost per use is the cost of something divided by...

Read More