RockneCAST

Whoa, hitting the final stretch on my series on James Clear's awesome book Atomic Habits. I've been covering five free Atomic Habits that will transform your life.  In this episode, we're covering fasting.   I'll explain why it works so well to lose weight and improve your health. I'll also provide a tip as to whether you can lose more weight skipping breakfast or dinner.  The timing of when you eat matters a great deal!

I also use a Bible verse on fasting and cover a critique that Jesus had on fasting that is a common misperception relating to fasting as it relates to your the impact of fasting on your appearance.

In the next episode, I'll cover why it works, provide a tip, and a Bible verse.   In the final final episode, we'll be focusing on time, the greatest gift of all.

Here, we explore the work of James Clear and answer one basic question.  Is drinking one bottle of wine per night good or bad for you?  

Through the lens of James Clear's book Atomic Habits, is it a good or bad atomic habit?

If you or a loved one are drinking one bottle per day, this is a good episode for you!!

In this 3rd episode on Atomics Habits in Action, I discuss three tips to good, restorative sleep relating to timing of eating, alcohol consumption and tart cherry capsules.  Tart cherry?  I know that seems kind of random, but tart cherry is a whole bowl of awesomeness relating to sleep quality and sleep efficiency, concepts which I'll define in this episode.  Here's a link to tart cherry capsules.    Finally, I throw in a few bonus tips on light exposure and sleep quality.

We're building on the work of James Clear's life changing book, Atomic Habits.    Also, we discuss Circadian Code by Dr. Satchin Panda.  Buy these books!  They are life changing and awesome.  

These things are all key to a good restorative sleep, which is essential to health, memory, fat loss, and cell regeneration.   

Building upon the work of James Clear, I'll discuss the surprising benefits of the after dinner walk, a short 20-30 minute walk following dinner.  This is the first on several Atomic Habits that I have added, and some bad Atomic Habits that I've subtracted.   

All of the additions are free.  The subtractions will save you money and improve your well being.  The after dinner walk is has been a big one for me, but it's not just me.  Peer reviewed studies back up its many health benefits, including most significantly potentially lowering the after dinner blood sugar spike you get following a meal.

Could it really be that simple? 

Sometimes it is.  Make small, consistent changes and reap the benefits.

For this episode, we're returning to the work of the Habits Buddha James Clear, and his book Atomic Habits.  More than any other author that I've read, Clear is the most effective at outlining strategies to improve your life in mind, in body, and spirit.  

Too may self-help books fall into the category of gauzy platitudes or after the fact anecdotes that may or may not be helpful in helping you to reach your goals.

Clear is different.  I would be shocked if you didn't read this book and your life didn't change for the better in some significant way.  Nearly every one can adopt its principles and all of the solutions are standing there right there in front of you.

It's like putting on glasses that allow you to see the solutions that were sitting there right in front of you all along.  

Best of all, nearly every one of his approaches is 100% free, and in many cases, will save you mega bucks.   External barriers are not the obstacle, only your vision is.

Clear allows you to remove the worst kind of obstacles, those lying within you.  They seem real, but are illusory, the products of your own mind.  

For the next several episodes, I am going to cover the Atomic Habits that have helped me and will help you too: an evening walk, sleep, removing alcohol, fasting, and mastery of time.  

I hope you find these episodes to be useful and if you do find them useful, please share them with others, loved ones, friends, family members, or anyone else is who is stuck.

Atomic Habits will get you unstuck and on to being the version of you!

I recently read the Wright Brothers by David McCullough.  Great book!! 

When is an advantage really a disadvantage?  When is an advantage actually a huge advantage?  

In this episode, I explore the two teams trying to achieve manned flight as outlined in McCullough's book.  

Sam Langley had all of the advantages: funding, reputation, a team of experts, and experience.  Orville and Wilbur were bike shop mechanics from Dayton, Ohio.

We all know who succeeded and who failed, but setting aside the innate skills each team had, what would have happened if the Wright Brothers had the funding from the Smithsonian?  In my view, they may have suffered a similar fate to Sam Langley.

This is an interesting topic (at least to me!).  Do you personally have some disadvantages that are in fact gigantic advantages?

In this episode, I explore the Wright Brothers turned every single one of those disadvantages to their advantage in their quest for manned flight.  

I hope you'll share this with anyone lamenting where they are in life.  Sometimes, power, prestige and funds provide obstacles rather than assets.

This was a fun one to do!

In this episode, I review of the first episode of Rings of Power.  I think it sucked!  In this episode, I explain why it sucked.

This is my last episode on the late great Vince Lombardi, and David Maraniss' awesome book on his amazing purpose driven life.

In this episode, I riff on the gap, that is the where you are and where you could be given your existing talent, resources, and opportunities.  So many of us get in our own way, blocking the best version of ourselves.  We'll discuss Angus MacGyver and opportunities, things that block the and unlock the gap, the best version of ourselves.

How do we get to the other side?   What prevents us from getting there?

Lombardi took a team, bordering on the verge collapse, and transformed it into a champion within three years.  He had the same resources, location, and even many of the same players that the previous coach, Scooter Maclean had, but like US Grant before him, rather than lamenting what he didn't have, Lombardi focused on what he did have, taking the Packers across the gap from oblivion to legend.

We'll discuss his stump speech after he won, my favorite Lombardi quote, and some of the principles behind Lombardi's success.  

Given where you are, are you using the most of what you've been given?  If not, I hope you'll join me on this journey as to discuss how to cross the gap from where are to where we should be, the best version of ourselves.  

Major gratitude to David Maraniss for writing this book and to Vince for showing us how to become the best version of ourselves.  

In this episode, I cover the founder of the Jesuit Order, St. Ignatius of Loyola and influence on Vince Lombardi's coaching philosophy.  Lombardi went to Fordham University, a Jesuit university in New York City.  He was an average student receiving mostly B's and C's with the exception of one A, Christian ethics, which was taught by Ignatius Wiley, a Jesuit priest and follower of St. Ignatius.  

Loyola believed that anyone could be exceptional through daily spiritual exercises reflecting upon their virtue and sin.  By engaging in these daily activities and submission to the greater good, a person could achieve a state of perfection with enough zeal.  

Loyola preached attention to detail, selfless surrender to the greater good, and simplicity all in pursuit of God's will.

As a card carrying Lutheran, I never expected to be so awed by the teachings of St. Ignatius of Loyola, the leader of the Counter Reformation against the teachings of Martin Luther.  The Lord certainly works in mysterious ways.

I just purchased the Spiritual Exercises and will be going to a monastery to reflect on their meaning.  

Mega gratitude to David Maraniss for his incredible book on St. Vincent, a truly life changing book.  

Whoa.  I just experienced an incredible moment based upon Vince Lombardi's favorite Bible verse.  I was going to do an episode Lombardi and the Jesuits, but I had to audible based upon what happened this morning.

In this episode, I share his favorite verse, define synchronicity, and share its impact on me.  I have zero idea whether this will resonate with you in the way that it did with me, but I just had to get this one out, the authentic expression of who I am and my intention of whom I am destined to become.  After today, I am all in, letting that inner voice out 100%.  I certainly never expected to experience such a spiritual moment involving Coach Lombardi, but that is what happened today.

Let go.  Find your purpose.  Listen to your inner voice.  Work as a team.  Serve the common good.

And Run to Win.  

Mega gratitude to Vince Lombardi, and to David Maraniss for his life changing book on the legendary football coach.