My Instruction Manual

Rick Hanson, New York Times best-selling author of Hardwiring Happiness, talks about his new book Resilient. And host Keith McArthur speaks with mindfulness contributor Joelle Anderson about how to overcome the most common meditation stumbling blocks.

Feedback / Connect:

• Subscribe to My Instruction Manual on Apple Podcasts or on Android
• 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
• Buy 18 Steps to Own Your Life: Simple Powers for a Healthier Happier You on Amazon

Episode 24 Show Notes [00:00] Welcome and Intro [0:59] Featured interview with Rick Hanson

Rick Hanson is the New York Times best-selling author of Hardwiring Happiness and Buddha's Brain. His latest book, Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness comes out this week. Rick is a psychologist who lives in the suburbs of Los Angeles.

In this conversation, Keith and Rick discuss:

• How Hardwiring Happiness created an awkward moment between Keith, his wife and a box of Starbucks coffee pods [2:05}
• The science behind how we can change the physical structure by changing our thoughts [3:08]
• How stress re-wires our brains in a harmful way  [5:20]
• The brain's negativity bias [7:14]
• What it was like to co-author Resilient with his son Forrest [8:48]
• What does Rick mean by Resilience?  [12:11]
• Why we need to acquire inner strengths we may not already have [18:46]
• Learning as the "superpower of superpowers" [20:08]

[22:05] Rick Hanson's Instruction Manual

1. What are the habits you maintain every day to stay happy and healthy? [22:18]

• Meditate for a minute or more every day
• To admit fault and move on rapidly
• Exercise
• Reset to "green zone" several times each day
• Try to experience "awestruck gratitude" regularly

 2. What personal development book do you recommend? [28:18]

• Dune by Frank
• Buddha's Brain by
• Sati Petth ana by Analayo

3. Favorite personal mantra / inspirational quote [31:34] 

•  "Think not lightly of good, saying it will not come to me. Drop by drop is the water pot filled. Likewise the wise one, gathering it little by little fills oneself with good."

4. What's your one guilty pleasure? [32:20]

• Righteous Anger
• Good chocolate, good coffee
• Being off trail by himself in serious wilderness

5. When your time comes, how do you want to be remembered? [35:04]

• "He was a loving guy."
• Remembered as someone who kept trying
• As someone for whom "wakefulness  shone through neuroses."

[36:10] Where to find Rick

• Website: RickHanson.net

[37:24] Mindfulness contributor Joelle Anderson on meditation stumbling blocks

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:

• Stumbling block 1: Meditation isn't always relaxing [38:16]
• Stumbling block 2: Establishing meditation as a habit [39:35]
• Stumbling block 3: self doubt  [41:42]
• Where to find Joelle [43:32]
  • • Kernelofwisdom.com
    • YouTube.com/KernelofWisdom1

[44:00] Closing words

In this very special edition of the podcast, life lessons from 10 of the most inspiring people on the planet. Host Keith McArthur speaks with Rick Hanson, Daisy Buchanan, Kristen Ulmer, Olivia D'Silva, Jake Nawrocki, Andrea Owen, Leslie Caubble, Carmela DiClemente, Jeff Chegwin and Stever Robbins.

Feedback / Connect:

• Subscribe to My Instruction Manual on Apple Podcasts or on Android
• 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
• Buy 18 Steps to Own Your Life: Simple Powers for a Healthier Happier You on Amazon

Episode 23 Show Notes [1:20] Welcome and Intro [1:45] Rick Hanson: 'Love at Will'

Rick Hanson is the New York Times bestselling author of is author of Hardwiring Happiness and Buddha's Brain in 2009. His new book Resilient: How to Grow an Unshakable Core of Calm, Strength and Happiness goes on sale on March 27.

Rick will be back for a featured interview on Episode 24 of the My Instruction Manual podcast, which will be available on March 26. It's an amazing conversation so make sure you give it a listen.

[3:51] Daisy Buchanan: 'Success isn't permanent. Neither is failure.'

Daisy Buchanan is the author of How To Be a Grown Up: You’re Doing Fine and Let Me Tell You Why. Daisy is a freelance journalist living in England.

Daisy first appeared on episode 16 of the podcast. Listen here.

 

[9:03] Kristen Ulmer: 'The most important relationship you will ever have is your relationship with fear'

Kristen Ulmer is author of The Art of Fear: Why Conquering Fear Won’t Work and What to Do Instead. In the nineties, Kristen was known as the best female big mountain extreme skier in the world.

Kristen talks first appeared on episode 17 of the podcast. Listen here.

[12:13] Olivia D'Silva: 'Don't Take Your Blessings for Granted'

Olivia D'Silva is author of Your Whole Life Economy: Recognize Your True Value and Improve Your Quality of Life, in which she describes seven precious resources we all have to offer. She is a life coach living in England.

Olivia was my guest last week on episode 22 of the podcast. Listen here.

 

[15:53] Jake Nawrocki: 'Never Give Up'

Jake Nawrocki is the host of the popular podcast Operation Self Reset. He lives in Milwaukee, Wisconsin.

Jake first appeared on episode 18 of the podcast. Listen here.

 

[19:41] Andrea Owen: 'Take Responsibility'

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.

Andrea first appeared on episode 13 of the podcast. Listen here.

[22:25] Leslie Caubble: 'Progress not Perfection'

Leslie Caubble blogs and podcasts about living in Hawaii at The Aloha 360. She was one of more than a million people who woke up on the morning of Jan. 13, 2018 to an errant email that warned ballistic missiles were on the way.

Leslie first appeared on episode 15 of the podcast. Listen here.

 

[28:03] Carmela DiClemente: 'Love is the most important thing in life '

Carmela DiClemente is co-author of Dare to Win: Lessons from 57 of the world’s most successful people. Carmela is former BBC producer who has worked with some of the biggest names in the UK radio business.

Carmela appeared on episode 14 with co-author Jeff Chegwin. Listen here.

[29:54] Jeff Chegwin: 'If you have a vision, see it through'

Jeff Chegwin is co-author of Dare to Win: Lessons from 57 of the world’s most successful people. A veteran of the UK music industry, Jeff has promoted some of the biggest names in the industry including Paul McCartney and Elvis Costello.

Jeff appeared on episode 14 with co-author Carmela DiClemente.  Listen here.

[30:54] Stever Robbins: 'Less Information. More Doing.'

Stever Robins is author of Get-It-Done Guy’s 9 Steps to Work Less and Do More: Transform Yourself from Overwhelmed to Overachiever and host of the Get-It-Done-Guy Podcast. He is an executive coach and communications consultant who has been involved in multiple startups.

Stever first appeared on episode 19 of the podcast. Listen here.

[39:35] Closing words Feedback & Connect

• Subscribe to My Instruction Manual on Apple Podcasts or on Android
• Email: [email protected]
• Keith on Twitter: @KeithMcArthur
• Join our Facebook page
• Check out our Pinterest page: myinstructionmanual

Olivia D'Silva, author of The Whole Life Economy shares what she says are the seven essential resources in the economy of life. And host Keith McArthur speaks with nutrition contributor Michelle Jaelin about the risks of worrying too much about the foods we put into our bodies.

Feedback / Connect:

• Subscribe to My Instruction Manual on Apple Podcasts or on Android
• 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
• Buy 18 Steps to Own Your Life: Simple Powers for a Healthier Happier You on Amazon

Episode 22 Show Notes [00:00] Welcome and Intro [1:46] Featured interview with Olivia D'Silva

Olivia is author of Your Whole Life Economy: Recognize Your True Value and Improve Your Quality of Life, in which she describes seven precious resources we all have to offer. She is a life coach living in England.

In this conversation, Keith and Olivia discuss:

• Olivia as Keith's author twin [1:46]
• Olivia's life-changing event: the death of her brother Andrew [2:37]
• Live had become a "superficial and soulless experience" [5:15]
• Olivia moves to France but still feels lost and disconnected [6:15]
• What Olivia learned from eating livestock she had raised [8:15]
• Olivia introduces the whole life economy [11:15]
• Some resources renew over time [12:57]
• The resource of physicality and appreciating the gift of life [14:15]
• The challenge of spending the attention resource carefully [18:30]
• Why love isn't one of the resources [19:36]
• The difficulty of defining joy [21:09]
• Olivia's   No. 1 tip for using our resources wisely? Start with joy [22:45]

[25:25] Olivia's Instruction Manual

1. What are the habits you maintain every day to stay happy and healthy? [25:42]

• Yoga and meditation
• Eating well
• Not allowing herself to get too busy

 2. What personal development book do you recommend? [27:05]

• The Four Desires: Creating a Life of Purpose, Happiness, Prosperity, and Freedom by Rob Stryker
  • "If anybody is wanting to find direction in life, I totally recommend this book."
• Start with Why: How Great Leaders Inspire Everyone to Take Action by Simon Sinek
  • "Reading these two books in conjunction really helped me to think about what it is that I want to offer the world."

3. Favorite personal mantra / inspirational quote [28:21] 

• "Don't postpone your happiness. The best time to take stock is long before some tragedy strikes to confirm that life doesn't last forever." --- Rob Stryker

4. What's your one guilty pleasure? [28:52]

• Sleeping in on Monday mornings

5. When your time comes, how do you want to be remembered? [29:45]

• As someone who brought joy into other peoples' lives

[30:56] Where to find Olivia

• Website: Oliviadsilva.com
• Instagram: @livdsilva
• Twitter: @livdsilva
• Book: Your Whole Life Economy: Recognize Your True Value and Improve Your Quality of Life,

[32:00] Nutrition contributor Michelle Jaelin on the downside of too much information about nutrition

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 too much nutrition information can be a problem [32:26]
• Orthorexia Nervosa: an obsession with healthy eating [35:15]
• Solution: eat mindfully [35:43]
• Where to find Michelle:
  • Twitter: @nutritionartist 
  • Instagram: /nutritionartist
  • Facebook: /nutritionartistRD

Host Keith McArthur reads an excerpt from his new book, 18 Steps to Own Your Life: Simple Powers for a Healthier, Happier You. It's all about gratitude, including a gratitude hack you don't want to miss.

Feedback / Connect:

• Subscribe to My Instruction Manual on Apple Podcasts or on Android
• 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
• Buy 18 Steps to Own Your Life: Simple Powers for a Healthier Happier You on Amazon

Episode 21 Show Notes [00:00] Welcome and Intro [00:56] Keith on pre-launch jitters and early feedback

• Keith worries: 'what if nobody buys my book?' [00:56]
• Keith shares some advance praise for the book [1:40]

[3:40] Keith Reads from 18 Steps to Own Your Life: Simple Powers for a Healthier, Happier You. Step 5: Embrace Gratitude

In this excerpt, Keith shares:

• Why we should be grateful for sharks [4:13]
• His gratitude birthday [5:11]
• A gratitude hack [7:00] 

[10:04] Closing words

Keith McArthur takes readers behind the scenes of the launch of his upcoming book 18 Steps to Own Your Life. 

Feedback / Connect:

• Subscribe to My Instruction Manual on Apple Podcasts or on Android
• 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
• Buy 18 Steps to Own Your Life: Simple Powers for a Healthier Happier You on Amazon

Episode 20 Show Notes [00:00] Welcome and Intro [00:57] Keith on 18 Steps to Own Your Life: Simple Powers For a Healthier, Happier You.

 In this episode, Keith talks about:

• Why this episode is different [00:57]
• What led him to write this book [4:26]
• What 18 Steps to Own Your Life is all about [11:15]
• Behind the scenes of launching a book [14:15]
  • Mentions Launch podcast
• What a successful book launch will look like [19:00]

[21:34] Closing words

Stever Robbins, host of the Get-It-Done-Guy Podcast and author of Get-It-Done Guy's 9 Steps to Work Less and Do More, shares his best productivity hacks. And host Keith McArthur speaks with fitness contributor Kathleen Trotter about how exercise can help us beat the February blahs.

Feedback / Connect:

• Subscribe to My Instruction Manual on Apple Podcasts or on Android
• 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
• Visit us on Pinterest

Episode 19 Show Notes [00:00] Welcome and Intro [00:57] 18 Steps to Own Your Life

• Keith's next book comes out Tuesday, March 6
• Keith is recruiting launch team members who can get a pre-release review copy now
• myinstructionmanual.com/launchteam

[01:43] Featured interview with Stever Robins

Stever Robins is author of Get-It-Done Guy's 9 Steps to Work Less and Do More: Transform Yourself from Overwhelmed to Overachiever and host of the Get-It-Done-Guy Podcast. He is an executive coach and communications consultant who has been involved in multiple startups.

• Stever moved out of home as a teenager at 14 and got started as a computer programmer [2:30]
• How growing up a computer programmer led Stever to crack the human algorithm [4:22]
• The trouble with productivity [9:05]
• How the erosion of task-specific space has created a productivity crisis [13:15]
• Why smartphones make it harder to implement workarounds, such as only checking your email a couple times a day [18:03]
• Is it time to get rid of the smartphone and go back to a flip phone? [20:26]
• Why putting your phone in black and white mode makes it less addicting [22:10]
• Divorcing your computer  [22:54}
  • Work Less and Do More: The Zombie Musical
• Stever's views on living an extraordinary life [29:35]
• Why we should pursue fulfillment instead of success [31:46]
• Stever's theory of hard work [34:30]

[36:06] Stever's Instruction Manual

1. What are the habits you maintain every day to stay happy and healthy? [36:26]

• Exercise
• Eat well
• Have human contact regularly

 2. What personal development book do you recommend? [38:23]

• Loving What Is: Four Questions that Can Change Your Life by Byron Katie
• "I have found nothing that even approaches this in terms of how powerful it can be."

3. Favorite personal mantra / inspirational quote [39:26]

• "Done is the Engine of More" from The Done Manifesto

4. What's your one guilty pleasure? [40:55]

• Oreo Ice Cream Cake

5. When your time comes, how do you want to be remembered? [41:06]

• "To be honest, how I'm remembered is just not important to me. What's important to me is the change that I make in the world."

[42:12] Where to find Stever

• Podcast on iTunes: Get It Done Guy
• SteverRobbins.com
• Stever's Living and Extraordinary Life Speech
• Work Less and Do More: The Zombie Musical

[43:24] Fitness contributor Kathleen Trotter on how exercise can help with the February blahs

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:

• Why working out is most important on days we don't feel like working out [44:37]
• Getting outdoor exercise in the winter is good for you, but you need to take precautions to stay safe [47:09]
• Where to find Kathleen [48:49]
  • KatheenTrotter.com
  • Instagram: KathleenTrotterFitness
  • Twitter: KTrotterFitness
  • Facebook: KathleenTrotter

[49:12] Closing words

Jake Nawrocki, host of the Operation Self Reset podcast, outlines the steps we need to take to reset our lives. Host Keith McArthur announces the title and launch date of his next book. And mindfulness contributor Joelle Anderson explains why you might want to add a body scan to your meditation practice.

Feedback / Connect:

• Subscribe to My Instruction Manual on Apple Podcasts or on Android
• 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
• Visit us on Pinterest

Episode 18 Show Notes [00:00] Welcome and Intro [00:57] Keith's book announcement

• 18 Steps to Own Your Life: Simple Powers for a Happier, Healthier You will be released on Tuesday, March 6
• Keith is putting together a launch team for the book. Launch team members will get a free copy of the book in exchange for writing and posting one or two honest reviews

[2:09] Featured interview with Jake Nawarocki

Jake Nawrocki is the host of the popular podcast Operation Self Reset. He lives in Milwaukee, Wisconsin.

In this conversation, Keith and Jake discuss:

• How early morning hockey practice make Jake a self-help junkie [2:49]
• How business struggles led Jake to create Operation Self Reset [5:16]
• What is Operation Self Reset? [7:24]
• Chasing perfection is dangerous because it gets in the way of progress [10:33]
• Number one step of a reset: Clearly define your goals [12:43]
• How emotions and feelings get in the way and dictate our decisions [15:01]
• The brain-cut connection and the importance of taking care of your gut [16:00]
  • Jake refers to The Mind-Gut Connection: How the Hidden Conversation within Our Bodies Impacts Our Mood, Our Choices, and Our Overall Health
• Why a  lack of confidence and self-esteem are the biggest stumbling blocks for a self-reset [20:30]
• Jake's struggles balancing life and business [22:53]

[24:36] Jake Nawrocki's Instruction Manual

1. What are the habits you maintain every day to stay happy and healthy? [25:01]

• Read something
• Take care of gut health
• Sweat (exercise)
• Get enough sleep

 2. What personal development book do you recommend? [25:34]

• As a Man Thinketh by James Allen
  • "It's an amazing read. I highly suggest it."

3. Favorite personal mantra / inspirational quote [26:54] 

• "Winners never quit and quitters never win." Vince Lombardi
• "Do what you can't." Casey Neistat (scroll down to see his YouTube video)

4. What's your one guilty pleasure? [29:20]

• Ice cream
• Video games

5. When your time comes, how do you want to be remembered? [30:12]

• As a guy who tried something that filled him up. 

[31:21] Where to find Jake

• Podcast on iTunes: Operation Self Reset
• Website: OperationSelfReset.com
• Twitter: @JakeNarocki
• Facebook: OSRfanpage
• Email: [email protected]  

[32:19] Mindfulness contributor Joelle Anderson on including a body scan in your meditation practice

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 is a body scan? [32:56]
• When to do a body scan? [34:57]
• Where to find Joelle [36:08]
  • • Kernelofwisdom.com
    • YouTube.com/KernelofWisdom1

Kristen Ulmer, author of The Art of Fear, shares the four-step art of fear method. And host Keith McArthur speaks with nutrition contributor Michelle Jaelin about why most diets are a waste of time.

Feedback / Connect:

• Subscribe to My Instruction Manual on Apple Podcasts or on Android
• 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
• Visit us on Pinterest

Episode 17 Show Notes [00:00] Welcome and Intro [1:00] Featured interview with Kristen Ulmer

Kristen Ulmer is author of The Art of Fear: Why Conquering Fear Won't Work and What to Do Instead. In the nineties, Kristen was known as the best female big mountain extreme skier in the world.

In this conversation, Keith and Kristen discuss:

• Kristen tells the story of the day she instantly became recognized as the best in the world [2:01]
• Fear as a motivation [3:56]
• Fear as mindfulness [5:12]
• That time Kristen got paralyzed by fear when she went to give a speech on how to overcome fear [7:05]
• How Kristen learned she had an unhealthy relationship with fear  [9:31]
• Kristen says we can't overcome fear. She shares what we need to do instead [12:30]
• The Art of Fear Method [15:11]
  • Step 1: Acknowledge that fear is natural and normal to feel, not a sign of weakness or a character flaw [15:36]
  • Step 2: Be aware of where you're feeling discomfort in your body related to fear [16:09]
  • Step 3: Be aware of how much you're trying to resist the sensations of fear [18:58]
  • Step 4: Feel the discomfort without trying to get rid of it [21:04]
• Meditation and fear [23:36]
• Kristen says a better relationship with fear would have made her an even better skier [25:19]

[26:52] Kristen's Inuction Manual

1. What are the habits you maintain every day to stay happy and healthy? [27:10]

• The 4-step art of fear practice

 2. What personal development book do you recommend? [27:50]

• The Power of Now by Eckhart Tolle
  • "Reading that book really changed my life because I realized I could access that state just sitting in a chair."

3. Favorite personal mantra / inspirational quote [28:51] 

• "Whatever you won't look at is the key to freedom."

4. What's your one guilty pleasure? [30:18]

• Macaroni and Cheese

5. When your time comes, how do you want to be remembered? [30:49]

• As someone who embodied what it means to be "alive"

[32:14] Where to find Kristen

• Website: KristenUlmer.com

[32:27] Nutrition contributor Michelle Jaelin on diets

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:

• How should we define diet? [33:46]
• Michelle's verdict on the ketogenic diet and periodic fasting [34:18]
• Michelle's advice: Eat more mindfully and stop when you feel full [36:14]
• Why Michelle is down on what we traditionally think of as diets    [47:25]
• Where to find Michelle:
  • Twitter: @nutritionartist 
  • Instagram: /nutritionartist
  • Facebook: /nutritionartistRD

[38:42] Closing words

Daisy Buchanan, author of How To Be a Grown Up, teaches important life skills like how to be confident, how to manage money and how to wash your hair. And host Keith McArthur speaks with fitness contributor Kathleen Trotter about how exercise makes you smarter.

Feedback / Connect:

• Subscribe to My Instruction Manual on Apple Podcasts or on Android
• 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
• Visit us on Pinterest

Episode 16 Show Notes [00:00] Welcome and Intro [1:00] Featured interview with Daisy Buchanan

Daisy Buchanan is the author of How To Be a Grown Up: You're Doing Fine and Let Me Tell You Why. Daisy is a freelance journalist living in England.

In this conversation, Keith and Daisy discuss:

• How reviewing her own search history led Daisy to write this book [1:42]
• How social media created an existential crisis for Daisy and other millennials [4:30]
• Why Daisy chose to live in public with a more honest version of herself [7:52]
• Why do millennials fetishize "adulting" [13:51]
• How to wash your hair [19:10]
• Why you're probably doing fine at adulting [22:24]
• How to be confident [23:41]
• How to make and manage money [25:37]

[28:46] Daisy's Instruction Manual

1. What are the habits you maintain every day to stay happy and healthy? [29:08]

• To make sure she gets outside into nature every day

 2. What personal development book do you recommend? [30:26]

• Crazy Salad by Nora Ephron

3. Favorite personal mantra / inspirational quote [32:33] 

• "Be kind, for everyone you meet is fighting a hard battle." - John Watson (aka Ian McLaren)

4. What's your one guilty pleasure? [33:43]

• "I was brought up Catholic so all of my pleasures are guilty."
• Domino's Stuffed Crust BBQ Pizza and Ben and Jerry's ice cream
• Re-reading books 

5. When your time comes, how do you want to be remembered? [34:56]

• "If my name were to come up in conversation after I have passed, I'd like people to say: 'she was kind and she was funny.'"

[35:13] Where to find Daisy Buchanan

• Instagram: @thedaisybee
• Twitter: @notrollergirl

[36:25] Fitness contributor Kathleen Trotter on how exercise makes you smarter 

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 more reasons we have to be active, the more likely we are to do it. [36:54]
• The science behind how exercise makes you smarter [40:41]
• Exercise is more important for brain health as you get older [42:22]
• Where to find Kathleen [44:04]  
  • KatheenTrotter.com
  • Instagram: KathleenTrotterFitness
  • Twitter: KTrotterFitness
  • Facebook: KathleenTrotter

[44:30] Closing words

 

Leslie Caubble, who recently moved to Maui, shares what went through her mind on the morning of Jan. 13, 2017 when an errant missile alert made her think she was about to die. And host Keith McArthur speaks with mindfulness contributor Joelle Anderson about the differences and similarities between meditation and yoga.

Feedback / Connect:

• Subscribe to My Instruction Manual on Apple Podcasts or on Android
• 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
• Visit us on Pinterest

Episode 15 Show Notes [00:00] Welcome and Intro [00:57] Featured interview with Leslie Caubble

On the morning of Jan. 13, 2017, people across the state of Hawaii received an alert on their phones warning that ballistic missiles were on the way. “THIS IS NOT A DRILL,” the alert read in all caps. 37 minutes later a second text went out which let people know that, in fact, it was all a mistake. But in the meantime, more than 1-million people wondered if their lives were about to end. One of these people was Leslie Caubble who blogs and podcasts about living in Hawaii at The Aloha 360.

In this conversation, Keith and Leslie discuss:

• Why the Caubble family moved to Hawaii [1:49]
• Leslie gets the alert on her phone [4:29]
• Leslie's initial thoughts and feelings [6:47]
  • We reference Leslie's blog post where she writes about 37 random thoughts during those 37 anxious minutes
• The Caubbles prepare their home for an imminent missile strike [10:04]
• Leslie wondered if she was going to die [12:02]
• Leslie writes her kids an "I'm about to die, I love you" text. [13:40]
• The first clues this wasn't real [16:59]
• How the even changed Leslie [18:50]
• Can an event like this make Hawaii kinder and more compassionate? [21:58]

[24:51] Leslie Caubble's Instruction Manual

1. What are the habits you maintain every day to stay happy and healthy? [25:09]

• Start of day by reading Bible or some other devotional or inspirational reading
• Make a to-do list and block her time for the day
• Set aside some time to be outside in nature every day

 2. What personal development book do you recommend? [26:42]

• The One Thing by Gary Keller 
  • "I use it every day, just the whole premise of it."
• Book she wants to read: The Road Back To You

3. Favorite personal mantra / inspirational quote [28:17] 

• "Trust in the Lord with all your heart, and don't lean on your own understanding; in all your ways acknowledge Him and He shall direct your paths." Proverbs 3:5-6

4. What's your one guilty pleasure? [29:00] 

• Flying (as a pilot)

5. When your time comes, how do you want to be remembered? [29:23]

• As a humble servant to God, her husband, her children and to the people around her. "That I served others around me with love and grace and mercy and patience."

[30:09] Where to find Leslie

• Website (blog and podcast): thealoha360.com
• Instagram: @lcaubble
• Twitter: @lesliecaubble
• Pinterest: /LeslieCaubble

[31:17] Mindfulness contributor Joelle Anderson on the similarities and differences between yoga and meditation

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 are the similarities / differences between yoga and meditation? [31:34]
• Should we do both?   [32:36]
• Slower forms of yoga are best for mindfulness, but any kind of will do. It's more about shifting to a more mindful mindset when you practice [33:55]
• Where to follow and connect with Joelle [34:54]
  • • Kernelofwisdom.com
    • YouTube.com/KernelofWisdom1

[35:19] Closing words