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AI 101: AI Explained
Do you struggle with AI? Have parents, friends, and others who struggle with terminology and understanding what AI is good for?
The guide defines basics terms that are often mentioned in numerous online videos and definitely can be confusing to a new user.
Check out my guide, free to use, no data collected.
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Which supplement should I take? #Supplement Explorer
Are you always on your phone looking at which supplements you should take? Do you look at reviews? How do you decide what to buy?
As someone who has been in the nutraceutical industry for over 10 years, I’ve worked with many suppliers and companies to understand why an ingredient is chosen, what research is behind it, and how to sell it to a consumer, so if you are looking for some answers to questions you may have, drop a comment, or even better check out the Supplement Explorer on the site. It is free to use, 3 questions, and a simple output. No info is stored.I made the Supplement Explorer purely for my use and then thought, well, if it is useful for me, maybe it is useful for others. The tool is not affiliated with any company or brand, but was just a way for me to showcase what I find useful. If you use it, do give me feedback as to what you’d like to see it on too.
Stay well and remember, before taking any supplements, check with your doctor if it is a good fit for you or not!
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Jumping on a trend!
Whether you use TikTok or Instagram, both have items that are constantly trending. Millions of social media subscribers see these products and then go purchase it because of the influencer. From Mielle’s rosemary oil to The Ordinary products to Paleo vs Keto, reach is high and brand awareness is increased but is going viral always the best thing?
As influencers promote products, people forget some have contracts with those companies, some are genuine users, while others are just providing misinformation especially since there truly is no fact checking occurring. As someone who values data and looks for science-backed research, not having that and going by what a stranger tells me, feels all sorts of wrong. In the day and age of fast results, I guess it makes sense for these influencers to promote items and we buy into it. Another con of jumping on the trend is that certain products are made for certain reasons and often companies may increase price or change formulas just because something is Hot! Not everything is meant for everyone’s use but we forget that often as we have the choice to buy even though that choice is now influenced by something on social media.
Remember, what works for one person may not work for you as we all have a different body chemistry and environment. I’m a huge fan of Vitamin C and D but I know why I take these based on my career and scientific knowledge. Without the right resources, I caution you from jumping on a trend as it may cause you more harm than good!
Stay well!
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Happy New Year!
As the new year begins, resolutions are hard not to make but why do we need to make them on Jan 1? Why are we conditioned to think a new start happens on the first of the month and that we need to achieve something within a defined amount of time? I understand people use this as a calendar point for tracking some objective but there must be a better way, right? I don’t make resolutions for many reasons but primarily because no matter how SMART the goal is, I sometimes am able to achieve it while other times not. So what do I do?
I make long-term and short-term goals. One of my main things to achieve is to make more friends. Being an introvert and a working professional, it is so hard to make new friends. I have lived in many places in the country but still can count my good friends on one hand. Yeah, I miss having local friends to hang out with but when you don’t drink, how do you meet people. I joined Crossfit a long time ago for the community aspect but though I made some good gym friends, no one to hang out with outside of it. Growing up and focusing on your career sure can change your personal relationships so the one thing that I’m focusing on this year is making new friends. No long-term or short-term goal here just taking it as it comes. Even with all the social media connections, real-world interactions are so important to grow as a person. My short-term goals well, to continue to exercise and continue to stay healthy–ok, I guess both could be long-term as well. Priorities like making the gym a meeting on my calendar make it easier to sustain unless the weather plays havoc!
No matter where you are in your journey in life, I wish you a wonderful 2023! Happy New Year!
Stay well!
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The Days Between Christmas and New Year’s Day
To me, the best time of the year is those days between Christmas and New Year’s. I’m surprised all companies don’t give these days off. Totally would help employee morale plus then you don’t have to struggle to save PTO days for this time frame. I get it that companies don’t want to shut down completely and can’t avoid it but I wonder if there is a better solution out there? Until that solution exists, we trod along!
I try to take these days off every year if I can because honestly, it feels great to go into hibernation mode and just do the bare minimum. Getting up late, going to the gym, eating somewhat healthy, enjoying Netflix, and binge-watching all on vacation mode is just exactly what I need for my mental health. I wish in the US we got as many holidays as the Europeans got. For some reason, the US culture is all about working continuously and long hours while our European counterparts tend to get 40 days of vacation! I mean, come on, work is work everywhere but somehow the US lags in many places including work-life balance.
What do you like to do during this time frame? I know for some it means flying back from visiting family, others unwind after the whirlwind in the house, while some start taking down Christmas decorations. I also tend to run errands like returning Christmas gifts that perhaps weren’t the best fit and of course, try to take advantage of the 70% off sale for Christmas decor that is going on–got to get a headstart for next year! Enjoy these last few days of 2022!
Stay well!
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Avoiding Overeating during the holidays
Holiday time means a lot of food is about to be consumed. No matter if you celebrate the holidays or not, there is an abundance of seasonal food available that is too good to pass up. So what do you do? Pass or eat?
My strategy is to eat in moderation the sweet treats and indulge on the main course which I hope is as balanced as I expect. Of course, I also try to get to the gym at least 3x a week during this period because I don’t want to struggle in the new year. I also up my water intake during the holiday time as that too prevents me from overeating. No matter the strategy, I try to enjoy every meal so as not to disappoint any family members. Gratitude for the food and family is most important!
Stay well!
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Happy Holidays!
Christmas time is not just for ALL I WANT FOR CHRISTMAS by Mariah Carey–but that too is a staple of the holiday now–or for shopping and eating but also time for reflection as the new year slowly approaches. Not only is family time so important but not taking for granted those that are in your life is even more important. Yes, the gifts around the tree are AWESOME but no matter where you are in life or what age you are, reflecting on the year is so important as it provides much insight for you and your growth.
Having faced challenges from different reasons to visit the hospital to simply enjoying a moment of respite for traveling, it all is something that causes me to pause and reflect. I heard somewhere that happiness is hard to come by and is fleeting while sadness and despair is always around the corner, do you agree with this? I’m not sure because only your level of stress, endorphin, and cortisol levels are also a driver of how you feel. What I do know is that looking for the good in your life should result in happiness in your life.
As I reflect upon this year, one thing is clear, stress management is not easy and sometimes it just sneaks up on you. My stress relief was the gym, just going in when I didn’t want to was surprisingly exhilarating. I also realized that as I get older, I got to change how much I eat as calories just don’t melt away anymore, it takes hard work now, even more so! Finally, as I get older so do my loved ones so cherishing time with them has become even more important. Though some folks think that seeing their lives on social media is enough to let others know of their well-being, nothing beats a face-to-face connection! Also, I learned that I need to continue to be the best version of myself so that I can help others be the best version of themselves. How can you encourage others if you find fault in yourself, right? What did you learn about yourself this year? Didn’t think about this yet? Pause and comment below, if you like.
Stay well!
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Pet health vs human health
If you have a dog or cat at home, you likely cherish them and treat them like family. Though they can’t speak, we somehow try to help them and do the best for them. Everyone’s pet is different and every pet has a different dietary need so how do you decide what’s best to feed them?
My rule is simple, if I can’t pronounce it, I probably will think twice about feeding that item. I use this same rule for me as well. Yes, some of those ingredients are needed especially if we don’t eat enough fruits and veggies or the right amount of meats so yes, that’s why vitamins and minerals are added to both human and pet food but to me a label with 30 ingredients that I can’t pronounce probably won’t be my first choice. Other things to consider when choosing food for yourself or your pet are allergies or any illnesses. A dog with bladder stones likely will need some alterations in diet like lower protein than one who is healthier. Similar to how we select food for ourselves, we can strive to choose the right food for our pet–Your doctor and vet are likely good sources for information as well, respectively. I personally like to see the protein as the first ingredient on the label and then see what else is there when I choose a pet food but every pet needs something different so make sure to consult with your vet. You definitely don’t want to feed the wrong type of food to your four legged companion.
Another area where are pets are like us is exercise. When a dog needs to lose weight, we take them for longer walks and restrict food from maybe 3 meals a day to 2 meals or find more filling foods so that they don’t eat multiple times. We apply the same strategies to ourselves. Yeah, we’re always looking for the magical supplement or diet but in the end a calorie deficit diet and exercise is what helps. Next time, you think you’re really different from your pet, consider these outlined similarities and feel even closer to your pet.
Stay well!
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Positivity Jar
As the year comes to a close soon, I was reflecting on something that I started at the beginning of the year and will complete as the year ends. What is it? The positivity jar. I started it for many reasons but mostly because I wanted to reflect on at least one good thing that happened daily. I tried a gratitude journal in the past but it was much harder to keep up with so this worked much better and was easier to do.
I wrote on a small sheet of paper, one thing that made me happy that day. It could be anything from family time to watching a movie to eating something, the goal was to find something that made me happy so that I don’t take things for granted. Even when times were tough this year and I was ultra stressed, this was a great habit to focus on the good that happened that day. Hard to do but when you reflect on your day, you will find it!
The only change that I would make if it did it again next year is to write it on a calendar directly versus putting small sheets of paper in a jar. What I’m looking forward to at the end of the year is to read these sheets of paper and see what made me happy and can I continue with those habits next year. I highly encourage you to try it out and see how nice and calm you feel after you incorporate this into your life. Really gives you a nice perspective of your day/month/year!
Stay well!
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Freedom and Structure
Today’s post is by guest writer Caleb Nelson. Check out his bio at the end of the post along with a link to his Naked Sunday podcast.
If you are anything like me, the idea of imposing any limitations is akin to being suffocated by an anaconda.
Whenever I feel the semblance of restriction or rigidity, my initial urge is to rebel. Like most entrepreneurs or leaders who value autonomy, the lure of freedom in pursuing my own interests and cultivating life on my own terms is the ultimate in psychological sex appeal. As most who walk this path eventually realize, at some point, the vast ambiguity of complete autonomy creates a glass ceiling on your ability to maintain consistent success.
“You mean I create my own lack of freedom?”…
#irony
When the expansion of prosperity (afforded by said freedom) reaches capacity, a seemingly paradoxical effort of placing “boundaries” must be instilled to continue growth. This might look like changing a delivery format (say 1-on-1 to a group), increasing rates, taking days off, creating cancellation policies, or creating an organizational structure. In a relationship, it might be scheduling alone time, routine date nights, or assigning chores. In health, it might be putting focused routines together, or goal-specific nutritional requirements. And these are just a few examples.
The number one problem that arises during this phase of transition is dogma. Many people succumb to the fleeting notion of “should” as it pertains to other people’s opinions. The structures and “rules” put in place must be contextually appropriate to what YOU want and the circumstances and relationships specific to this situation. Not someone else’s idea of success.
A simple question you can ask yourself before taking someone’s advice is. “Do I want their life?” This is crucial, for if you are not honest with what you desire as the outcome, you will inevitably resist the frameworks put in place to guide your path. It has to be the right FIT for YOU. If not, you will completely reject the system and go back to your previous level of growth (which you will most definitely feel is a sign of failure).
Consider the “crash-diet approach.” A hard, rigid list of tasks, delivered in an overwhelming dose of intensity, driven by an under-current of insecurity to live up to arbitrary expectations from your last swipe through social media, and rushing with an inexplicable urgency to achieve a goal that you don’t ACTUALLY care about in the first place.
That was exhausting to simply write that, let alone having experienced it first-hand in business, relationships, and health endeavors. It is no wonder so many people bounce around unable to get over the hump. Left to fall back to their previous state, except not dragging a deeply-seeded sense of guilt and shame for not being able to uphold some external means of validation.
So, for the ever-freedom-hungry mind, how do you combat this process of becoming the “authority?”…
SLOW DOWN.
You need to love the “box” you put yourself in (don’t worry you still have the power to change it, and inevitably probably will need to evolve it again). It is a representation of defining your values. Taking small steps to instill new habits and frameworks allows you to “feel” each change and properly integrate it into your lifestyle or culture (both at home and at work).
It will be authentic to your identity, and as such, it will “stick.” You will keep the results, as it is part of the fabric of you and your community. Because of the sustainability, you will achieve a new level of abundance in resources (time, $, relationships, etc.), which in turn affords you new freedoms and opportunities that are important to YOU.
Takeaways:
1. Assess – are you at a ceiling of growth? (think beyond $)
2. Reflect – what do you want from making a change?
3. Remove – before adding, what excess do you need to let go?
4. Dose – what is ONE small change you can make?
5. Patience – what is a timeline you will commit to before reassessing?Until next time…
Love. Every. Body.
Who is Caleb Nelson? Owner of Naked Sunday. As a coach, he helps heart-centered leaders transform their bodies and life, aka: “Look Better Naked Inside and Out.” If you’re ready to take a holistic approach to live as your authentic self and creating sustainable success, go connect with him on Instagram (Naked Sunday – @nakedsundaystudios | Personal – @lebinreallife) or check out the Naked Sunday Podcast (http://anchor.fm/nakedsunday), available on Spotify and ApplePodcasts.
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Being You!
Being in meetings this week for work, got me to thinking about many things but one thing that always was in the back of my mind is is conflict at work a sign of people being just themselves and trying to fit their personality into a style that probably doesn’t gel with them in that work environment or is it truly something else that causes conflicts. There are many tests from Myers Briggs to Emotional Quotient (EQ) to DISC analysis etc. but all these tests show that our personalities are what make us individuals so by restricting that, are were actually hindering engagement & progress? Is simply being you a problem at times?
Being your true self should not be an issue EVER but we all have reasons to be a bit guarded from previous bad experiences to being an introvert to just keeping it professional are all valid reasons to stop us from being ourselves in various situations but are limiting our mental health progress by doing so? Why is all this important for your mental health? Simply because you can’t be the best version of you by just diet and exercise, your mental health needs focus too! Our thoughts surely shape us even if we aren’t vocalizing them. So what can you do?
Mental exercises are great to do and those include practicing yoga to meditating but if being the best version of you requires you to write or sing or dance or play an instrument, do it! An outlet like such will not only do wonders for you but might even surprise you with your responses during a conflict!
Stay Well!
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Traveling and eating
One of the hardest thing to do when traveling is…Well, you could end that sentence with many words but for me, it is eating healthy while on the road. Yeah, at the airport there are options like Farmer’s Fridge but what about after work dinners or vacation meals? What can you do about it?
For me, a new way to control what I eat is by eating two snacks in the day and one big meal. My snacks could be anything from bacon and eggs to a protein bar or shake but I limit it to two snacks a day and a meal, which usually ends up being dinner. How did I get to this plan? I tried many different approaches from eating 3 meals to intermittent fasting to this approach, the best was my 2 snacks and one meal. My meal always contains protein to keep me full longer and I don’t eat after 9pm when I travel. Remember, one size doesn’t fit all and maybe you’ll have to experiment with what works best for you!
I enjoy this eating style because I’m less likely to eat junk and am able to maintain unnecessary insulin spikes. The nice thing about traveling is that it forces you to be creative to stick to your plan of action when it comes to diet, exercise, and sleep. I don’t know about you but usually all three are out of sync when I travel. If you have a goal, you have to find a way to achieve it even when you travel because if it is a goal worth achieving, why not try something different to get there?
Stay well!
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