My Instruction Manual

It’s time to start planning for 2020. In this episode, Andrea Owen interviews me about my book Winning Resolutions: Achieve Your Biggest Goals and Wildest Dreams Once and For All. We talk about how to plan for resolutions success, what to do if you stumble, and how you can structure your environment for resolution success. This interview first appeared on Andrea's excellent podcast Your Kick Ass Life.

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• Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter
• Email: [email protected]
• Keith on Twitter: @KeithMcArthur
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• Find us on Pinterest, Instagram and YouTube
• Purchase 18 Steps to Own Your Life HERE
• Purchase Winning Resolutions HERE

Andrea is author of How to Stop Feeling Like Sh*t: 14 Habits that Are Holding You Back from Happiness. She is a life coach based on North Carolina and hosts the Your Kick-Ass Life Podcast. She previously appeared on the My Instruction Manual podcast in episode 13 and episode 56.

In this conversation, Keith and Andrea discuss:

• Why we put so much pressure on ourselves at the start of a new year and how shame comes into play
• Keith’s take on the “New Year, New You” mentality
• The biggest mistake people make when creating a goal or resolution. Plus, some science-based strategies for achieving your biggest, baddest goals
• How an accountability partner can help you with goals and the science behind finding the right accountability partner
• Some ways to get back on track if you lose sight or abandon a goal, hint: think ahead!
• Taking control of your environment and some ways to structure your environment for goal success
• Gretchen Rubin's The Four Tendencies 

Please consider making a donation the CureGRIN Foundation to fund research to help find a cure for my son Bryson and thousands of others living with GRIN Disorders.

• Website: YourKickAssLife.com
• Podcast: Your Kick Ass Life
• Instagram: @yourkickasslife

This week's episode is all about food. Host Keith McArthur reads an exclusive excerpt from his book 18 Steps to Own Your Life. And he talks to fitness contributor Kathleen Trotter about how to choose the diet that works for you.

• Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found
• Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter
• Email: [email protected]
• Keith on Twitter: @KeithMcArthur
• Join our Facebook page and our Self-Help Book Club on Facebook
• Find us on Pinterest, Instagram and YouTube
• Purchase 18 Steps to Own Your Life HERE
• Purchase Winning Resolutions HERE

Kathleen Trotter is author of Finding Your Fit: A Compassionate Trainer's Guide to Making Fitness a Lifelong Habit

In this conversation, Keith and Kathleen discuss:

• Knowing what kind of diet will work best for your personality
• The Mediterranean diet
• The Paleo diet
• The Whole 30 diet
• Vegan diets
• Where to find Kathleen [x]
  • KatheenTrotter.com
  • Instagram: KathleenTrotterFitness
  • Twitter: KTrotterFitness
  • Facebook: KathleenTrotter

•  Step 10: Eat Better

Amy E Smith is a coach, writer, and speaker who calls herself the Joy Junkie. In this conversation Amy shares a to of great advice on everything from how to stand up for yourself without being a jerk to how to worry less about what other people think.

• Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found
• Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter
• Email: [email protected]
• Keith on Twitter: @KeithMcArthur
• Join our Facebook page and our Self-Help Book Club on Facebook
• Find us on Pinterest, Instagram and YouTube
• Purchase 18 Steps to Own Your Life HERE
• Purchase Winning Resolutions HERE

Keith is raising funds to help cure his son's rare disease. You can support GRIN Disorder research by giving here.

Amy E Smith is a coach, writer, and speaker who calls herself the Joy Junkie

In this conversation, Keith and Amy discuss:

• Keith and Amy play Would You Rather?
• Joy vs. Happiness
• Why we need to stop worrying about what other people think
• How Amy came to accept that her mom doesn't accept her
• How to stick up for yourself without being a jerk
• What it's like to co-host a podcast with your spouse
• Amy's upcoming podcast with Andrea Owen
• Bad communications habit

1. What are the habits you maintain every day to stay happy and healthy?

• Avoid caffeine
• Do hypnosis or meditation every day

 2. What personal development book do you recommend?

• You Are a Badass by Jen Sincero

3. Favorite personal mantra / inspirational quote

• "Givers must set limits because takers rarely do" --- Irma Kurtz

4. What's your one guilty pleasure?

• The Kardashians

5. When your time comes, how do you want to be remembered? 

• As the catalyst that allowed people to believe in themselves and that their voices matter.

• Website: TheJoyJunkie.com
• Instagram: @TheJoyJunkie
• Podcast: The Joy Junkie

When you're ready to make a big change in your life, should you do it fast or do it slow? That depends! Kathleen Trotter joins us to talk about knowing your personality type when it comes to change. And mindfulness contributor Joelle Anderson joins us to talk about mindfulness tips for teenagers.

• Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found
• Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter
• Email: [email protected]
• Keith on Twitter: @KeithMcArthur
• Join our Facebook page and our Self-Help Book Club on Facebook
• Find us on Pinterest, Instagram and YouTube
• Purchase 18 Steps to Own Your Life HERE
• Purchase Winning Resolutions HERE

Kathleen Trotter is author of Finding Your Fit: A Compassionate Trainer's Guide to Making Fitness a Lifelong Habit

In this conversation, Keith and Kathleen discuss:

• How to know if you work better with gradual change or rapid change?
• Which works best could depend on your goal
• For gradual learners, weekly add-on goals work well
• Where to find Kathleen
  • KatheenTrotter.com
  • Instagram: KathleenTrotterFitness
  • Twitter: KTrotterFitness
  • Facebook: KathleenTrotter

Joelle Anderson is a therapist specializing in mindfulness meditation and creator and host of the Kernel of Wisdom YouTube channel.

In this conversation, Keith and Joelle discuss:

• Kids are good at being mindful and living in the moment but teenagers struggle with this
• How "grounding" techniques can help teenagers
• Where to find Joelle
  • • Kernelofwisdom.com
    • YouTube.com/KernelofWisdom1

This episode is all about mindfulness and meditation. Host Keith McArthur shares an excerpt from his book 18 Steps to Own Your Life on why mindfulness is a superpower. After that, he shares a guided meditation and chats with mindfulness contributor Joelle Anderson.

• Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found
• Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter
• Email: [email protected]
• Keith on Twitter: @KeithMcArthur
• Join our Facebook page and our Self-Help Book Club on Facebook
• Find us on Pinterest, Instagram and YouTube
• Purchase 18 Steps to Own Your Life HERE
• Purchase Winning Resolutions HERE

Joelle Anderson is a therapist specializing in mindfulness meditation and creator and host of the Kernel of Wisdom YouTube channel.

In this conversation, Keith and Joelle discuss:

• Who guided meditations are good for
• Joelle shares a guided meditation
• Keith and Joelle recommend the following books:
  • Mindfulness in Plain English by Bhante Henepola Gunaratana
  • 10% Happier by Dan Harris
  • Mindfulness for Fidgety Skeptics by Dan Harris
  • Radical Acceptance by Tara Brach
  • Self Compassion by Kristin Neff
  • Unplug by Suze Yalof-Schwartz
  • Full Catastrophe Living by Jon Kabat-Zinn
  • Wherever You Go, There You Are by Jon Kabat-Zinn
• Where to find Joelle
  • • Kernelofwisdom.com
    • YouTube.com/KernelofWisdom1

Marriage expert Larry Bilotta shares his tips on how to save a troubled marriage. Plus host Keith McArthur shares news about his upcoming new podcast.

• Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found
• Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter
• Email: [email protected]
• Keith on Twitter: @KeithMcArthur
• Join our Facebook page and our Self-Help Book Club on Facebook
• Find us on Pinterest, Instagram and YouTube
• Purchase 18 Steps to Own Your Life HERE
• Purchase Winning Resolutions HERE

Keith announces his upcoming podcast with the Canadian Broadcasting Corporation. The podcast series --- tentatively titled Unlocking Bryson's Brain -- is about Keith's son Bryson who has a rare genetic condition known as a GRIN Disorder. The podcast is scheduled to be released in March of 2020. Keith also speaks about the charitable foundation he started up with other GRIN families. You can donate or learn more at CureGRIN.com.

Larry Bilotta felt trapped in a loveless marriage. But he was able to turn the relationship around and now he teaches others how to do the same.

In this conversation, Keith and Larry discuss:

• Why clashing values are the mechanics of why marriages fall apart
• Why you don't need to change your spouse to change your marriage
• Changing the "environment of your mind"
• The four "emotional countries" -- Fun, perfect, peace, control
• How to know if a marriage is worth saving

1. What are the habits you maintain every day to stay happy and healthy?

• Think it. Imagine it. Feel it.

 2. What personal development book do you recommend?

• A Course in Miracles

3. Favorite personal mantra / inspirational quote

• There is Always a Way

4. What's your one guilty pleasure?

• Larry says those terms don't go well together because pleasure is productive and guilt is destructive.

5. When your time comes, how do you want to be remembered? 

• As the guy who helped people get in touch with their minds.

Peethaji is an Indian spiritual and philosophy teacher. She joins host Keith McArthur to talk about her new book The Four Sacred Secrets.

• Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found
• Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter
• Email: [email protected]
• Keith on Twitter: @KeithMcArthur
• Join our Facebook page and our Self-Help Book Club on Facebook
• Find us on Pinterest, Instagram and YouTube
• Purchase 18 Steps to Own Your Life HERE
• Purchase Winning Resolutions HERE

Preethaji is author of The Four Sacred Secrets and co-founder of the O&O Academy.

In this conversation, Keith and Preethaji discuss:

• Why Preethaji grew up experiencing life differently from other kids.
• The two states: a suffering state or a beautiful state
• How a beautiful state is different from enlightenment and different from living mindfully
• How a boating accident led Preethaji's husband to a great discovery -- that suffering arises from people being obsessed with oneself
• Preethaji takes us through the four sacred secrets
• Soul Sync Meditation

Joelle Anderson joins us to talk about Mindful Listening. And host Keith McArthur speaks with Nutrition contributor Michelle Jaelin about changes to Canada's Food Guide.

• Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found
• Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter
• Email: [email protected]
• Keith on Twitter: @KeithMcArthur
• Join our Facebook page and our Self-Help Book Club on Facebook
• Find us on Pinterest, Instagram and YouTube
• Purchase 18 Steps to Own Your Life HERE
• Purchase Winning Resolutions HERE

Joelle Anderson is a therapist specializing in mindfulness meditation and creator and host of the Kernel of Wisdom YouTube channel.

In this conversation, Keith and Joelle discuss:

• What it means to listen mindfully
• How words can replace your breath as anchors in a conversation
• Where to find Joelle
  • • Kernelofwisdom.com
    • YouTube.com/KernelofWisdom1

Michelle Jaelin is both a trained artist and a Registered Dietitian who is known as The NutritionArtist. She appears regularly as in newspapers, magazines and on television as an expert in healthy eating.

In this conversation, Keith and Michelle discuss:

• Why Dairy is no longer a food group
• The food guide as a plate
• The three S-words to avoid
• Where to find Michelle:
  • Twitter: @nutritionartist 
  • Instagram: /nutritionartist
  • Facebook: /nutritionartistRD

Karen Mangia, author of Success With Less, shares how she learned she could achieve more by taking things off her plate. And host Keith McArthur speaks with fitness contributor Kathleen Trotter about building your own health entourage.

• Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found
• Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter
• Email: [email protected]
• Keith on Twitter: @KeithMcArthur
• Join our Facebook page and our Self-Help Book Club on Facebook
• Find us on Pinterest, Instagram and YouTube
• Purchase 18 Steps to Own Your Life HERE
• Purchase Winning Resolutions HERE

Karen Mangia is author of Success With Less: Releasing Obligations and Discovering Joy. She calls herself a recovering overachiever.

In this conversation, Keith and Karen discuss:

• Karen's search for a diagnosis for her mystery illness
• How a relentless doctor finally diagnosed the root cause
• How Karen's will to get better helped her learn to prioritize
• Karen's three-step program: Pause, Ponder and Prioritize
• Why Karen calls herself a "recovering overachiever"

1. What are the habits you maintain every day to stay happy and healthy?

• Start each day with pressed green juice
• Connect at least each day with one of the people in her life that matters most

 2. What personal development book do you recommend?

• Necessary Endings: The Employees, Businesses and Relationships that All of us Have to Give up To Move Forward by Dr. Henry Cloud

3. Favorite personal mantra / inspirational quote

• "To laugh often and much; To win the respect of intelligent people and the affection of children; To earn the appreciation of honest critics and endure the betrayal of false friends; To appreciate beauty, to find the best in others; To leave the world a bit better, whether by a healthy child, a garden patch, or a redeemed social condition; To know even one life has breathed easier because you have lived. This is to have succeeded." --- Ralph Waldo Emerson

4. What's your one guilty pleasure?

• Salty, crunchy snacks

5. When your time comes, how do you want to be remembered? 

• Having been a great friend, a great ally and a great advocate

• Website: SuccessWithLess.net
• Twitter: @successwithless and @KarenMangia

Kathleen Trotter is author of Finding Your Fit: A Compassionate Trainer's Guide to Making Fitness a Lifelong Habit

In this conversation, Keith and Kathleen discuss:

• The importance of building a team of people who have your back
• The three members of a health entourage
  • Fitness Buddy
  • Accountability
  • Nutrition Buddy
• Where to find Kathleen:
  • KatheenTrotter.com
  • Instagram: KathleenTrotterFitness
  • Twitter: KTrotterFitness
  • Facebook: KathleenTrotter

In this episode, Greg Wells, author of The Focus Effect shares how we can find focus in a distracted world.

• Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found
• Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter
• Email: [email protected]
• Keith on Twitter: @KeithMcArthur
• Join our Facebook page and our Self-Help Book Club on Facebook
• Find us on Pinterest, Instagram and YouTube
• Purchase 18 Steps to Own Your Life HERE
• Purchase Winning Resolutions HERE

Greg Wells is author of The Focus Effect and The Ripple Effect. Greg is a physiologist who does research at the University of Toronto and the Hospital for Sick Children. He is also the host of The Be Better Podcast.

In this conversation, Keith and Greg discuss:

• Why we're all becoming so distracted
• How an athlete's approach to social media is a good predictor of success
• Work-life balance
• The importance of morning routines
• What businesses can do to help employees improve focus
• The importance of giving the mind time to move from Beta waves into Alpha and Theta waves