How To Cultivate A Sense Of Gratitude In Yourself

By Tonny Wandella

Because of its evident truth and pleasant feel, grateful individuals are happier—this seems like wisdom you’d see on a bumper sign, yet research on gratitude backs up this statement. It can be a fantastic feeling if someone does anything for you which fills your heart with thankful feelings of warmth.

The following are tried-and-true methods for increasing gratitude in your life and relationships. Some of them are easy activities that you can undertake on your own for a one-time burst of happiness, while others are activities that may be done on a daily basis to improve your mood. One or two of them are big gestures you’ll remember for a long time. Whatever you’re looking for, think about the following ideas and see how they can help you live a happier life.

Be Wary of Making Comparisons

Envy may strike anyone at any time—someone receives a position we thought we were destined for, someone has the “ideal” relationship or amazingly well-behaved children we’ve always wished for, or someone just appears to always have what we’re striving for (and not receiving) in our own lives. Those who are prone to envy usually compare the worst aspects of their own life to the finest aspects of another’s—we rarely wish to trade complete lives with others, but rather wish we had that one item that they have that would make us much complete. Alternatively, we compare their finest day, quality, or situation to our worst.

Most of us are aware of the importance of thanking those who assist us or discreetly acknowledging the things for which we are grateful. As previously said, gratitude has been connected to a variety of benefits, like strengthening your immune system or improving sleep patterns, feeling positive and feeling more pleasure and joy, being more helping and generous, and being less lonely and isolated, according to study.

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5 Fun Lifestyle Tips to Stay Fit

By Mark Weeks


Most people believe that joining a gym or working with a personal trainer is the only way to achieve any fitness goals.

While these statements hold some truth to them since training with professionals and having the proper equipment help you reach your goals faster, you can still make incredible progress without spending hundreds of dollars every month.

5 tips to achieve fitness goals and well-being

Have fun

Making sure that you’re having fun while working on your body is extremely important to reduce the chances of quitting.

Therefore, try to choose a physical activity that you enjoy performing regardless of how intense it is. For instance, if you enjoy taking walks outside, you can opt for this to condition your cardiovascular system as long as you do it frequently.

Music is the key!

Several studies found that listening to music while exercising or doing chores makes everything much easier. You can take this one step further and dance to music.

Organize group sports

Exercising alone requires tons of motivation and determination to keep you going, which are traits that not all people share.

To make this process easier, try to organize sports games with your friends, such as football, soccer, basketball, etc.

Get a rope!

Jumping rope is one of the best exercises to burn calories and lose those extra pounds. This is one of the cheapest investments you can make in the fitness field.

Workout outside

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Dining Out Without Compromising Your Fitness and Diet Goals

By Mark Weeks

When you’ve got fitness or weight loss goals set in your sights, every decision you make throughout the day matters.

How many steps you take, how much water you choose to drink and how many veggies you put on each plate, all help you move closer to – or further away from – your ultimate goals.

One such decision that comes into play is dining out. No matter if you’re headed out to happy hour with coworkers, to a dinner party with friends, or to a big family meal, it’s important to know how to feel comfortable in making healthy decisions that don’t compromise your diet goals.

There are two important ways to look at dining out when you’ve got diet, health or fitness goals to achieve.

The first is how to make good decisions that help you stay on top of your nutrition and the second is how to make trade-offs so that you still enjoy those nights out.

In this article, we’ll talk a little more about both of those viewpoints.

Making Good Decisions While Dining Out

There are several things you can do to prepare yourself for a night out. If you’re headed to a specific restaurant, you can look up their menu beforehand and give yourself an idea of the choices you’ll have to make.

Going into the restaurant with a good idea of what you’ll order plus any changes you need to ask for will make the process a lot less stressful. A complete meal would be one with a lean protein, at least two vegetables and a healthy fat option.

Once you’re at the restaurant, here are a few tips to make your meal a little lighter/healthier:

  • Ask for sauce on the side;
  • Skip anything fried;
  • Ask for no added salt;
  • Stick with a grilled, lean protein option;
  • Swap pasta or rice for a side of vegetables;
  • Ask for a lettuce wrap instead of bun or bread.

If it’s a party or dinner where you aren’t sure what will be served, do your best to make sure your nutrition during the day is the best it can be.

Fill up on the good stuff early on so that the unknown at dinner doesn’t seem so scary. Remember to stay adequately hydrated throughout the day and try to drink a full glass of water before heading out. Eat a light snack before you leave home.

Munching on a small apple, a handful of almonds or some carrot sticks will help you avoid the bread basket at the restaurant or the bowl of chips at your friend’s house, and it will also help you with portion sizes during the meal.

Making Trade-Offs so You Still Enjoy Your Meals

Food choice matters and so do calories when you’ve got diet goals to achieve, but that occasional night out isn’t going to make or break your progress. While it is important to do your best to make healthy choices while dining out, it is equally important to have a flexible attitude towards your meals.

If you’re constantly stressed about food choices or about eating out, chances are your quality of life is going to suffer because of it.

Inflexibility leads to feelings of guilt or remorse when you, inevitably, make a less-than-healthy decision.

It can also increase the chances of binge eating or yo-yo dieting, not to mention you probably won’t be able to fully enjoy the happy hour, dinner party, family dinner, etc if all you can do is focus on the food you can or cannot have.

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5 Ways to Become Unstoppable In Life

By Tonny Wandella

Many people are excellent at what they do. Some are even considered exceptional. Only a few people though, are truly unstoppable.

Unstoppable people compete against no one but themselves. You rarely know what they’ll do; all you know is that you’ll have to react. They make you compete with them, even though they don’t compete with you.

Are you unstoppable? You will be on your way by the end of this post.

1. Be honest with yourself.
Even though 70% of employees despise their employment and only one in every three Americans claims to be happy. Relentless and determined people remove everything they despise from their lives. Have the self-esteem and self-assurance to live your life on your terms. Change anything that isn’t working in your life. Immediately.

2. Never let go of the reins.
In tiny doses, most people can tolerate pressure. When they’re left to their own devices, though, they let go of the tension and relax. You are not one of them. You never let yourself off the hook. Instead, you keep increasing the pressure. It’s what keeps you awake and engaged at all times.

3. Never stop learning new things.
Ordinary people want to be entertained. Extraordinary people aspire to learn and educate themselves. If you want a brighter future, you’ll have to fail a lot. If you fail frequently, your brain is learning, altering and reshaping.

You’ll be amazed at how much you’ve learned and done when you look back on your progress every 90 days and measure THE GAIN instead of The GAP. When you look back, you’ll be astounded at where you were and who you were. And what a long way you’ve come. This will give you more confidence to take bigger leaps in the future.

4. Success isn’t enough; it merely adds to the stress.
For the most part, getting “successful” is sufficient. They eventually cease concentrating on the future and become satisfied with a particular “status” they’ve achieved. It turned out that the status was what they wanted.

When you’re relentless, however, achievement just adds to the pressure to accomplish more. You’re immediately focused on your next task after accomplishing a goal. You’re more interested in ongoing growth than a status, which always necessitates a detachment from your previous status and identity.

5. Don’t get crushed by success
The majority of people are incapable of handling success, power, or status. It obliterates them. It makes them sluggish. They cease doing the things that got them there once they obtain what they desire. The outside noise gets unbearable.

No external noise, on the other hand, can drive you harder than your internal pressure. It’s not about this accomplishment, but about the ones that come after it. There is no end in sight. When you’re done, that is.

When you’re unstoppable, you’ll get anything you want. You already own all of the knowledge you require. All you have to do now is believe in yourself and take action.

Are you unstoppable?

3 Ways to Deal With Hardships in Life

By Tonny Wandella

We’ve all had our share of difficulties. It could be the loss of someone we care about or being abused and having no one to turn to for help.

Many events in life come at us unexpectedly and are difficult to manage. Many of us simply suffer in silence, refusing to let anyone in. Even as we do so, we are aware that this is not the best response.

Regardless of the difficulties, you may experience, standing back up and pushing on is the most important thing you can do when faced with adversity.

This is a compilation of four things I’ve attempted in my own life to assist me to believe in a better future and overcoming adversity.

Detach Yourself From The Situation

When you’re at the center of a heated dispute or office politics, it’s difficult to make sensible decisions, and you won’t be able to do so if you’re stuck in the heart of a fire.

While it’s true that fleeing from your troubles won’t help, it doesn’t mean you have to immerse yourself so fully in a problem that you lose the ability to balance the benefits and drawbacks of your options.

That happens more often than we’d want to admit, that’s why it’s critical to remove yourself from a crisis long enough to critically think without the presence of others.

This is beneficial since you now have time to think things through, and in situations like this, a lot of consideration is required.

Accept The Outcome And Rise Again, Only This Time Stronger

Finally, it’s time to accept the reality of what has occurred. Whether the outcomes of your actions were beneficial or not, it’s time to embrace them and then get back on your feet.

Now, you’ve gained a new lesson to add to your life story, so the next time someone tries to tear you down, it won’t be as easy since you’ll be strong and committed to keeping going.

Life will move on, time never stops, and it is up to you to make the best decision possible about how to move on.

Don’t get caught up in “what could have been” or “what if” scenarios; things have happened, and it’s time to accept that you might just have another battle scar, but you’ve acquired a whole lot more character.

Consider The Negative Aspects Of Your Life

This may appear to be a negative notion, but it has a purpose: you may feel unhappy while thinking about past misfortunes, but the point of reflecting on them is to demonstrate to yourself that you have overcome them.

We often fear that a difficult moment would break us, but then when you consider how many times you’ve overcome what you believed was the worst tragedy of your life, it just indicates that you’ve become stronger.

Allow those achievements to serve as a springboard for you to see through the obstacles in your path.

Are You Ready To Overcome Your Obstacles?

Are you attempting to better yourself to become a thought leader in your industry?

When you have several responsibilities and obligations to manage, it can be difficult and often overwhelming. The great news is that you CAN achieve your objective and become the person you desire!

Be patient with yourself and believe you have it within you to rise and conquer anything that stands in your way.

Fundamental Kaizen Principles

By Tonny Wandella

Kaizen is a Japanese phrase that signifies “positive change.” It refers to an organization’s complete hierarchy’s constant improvement of all functions. The guiding principle of Kaizen is straightforward: routines can always be improved, especially if you are performing satisfactorily at the present. Furthermore, all issues are viewed as chances to improve. Creating a Kaizen-driven culture is, of course, easier than it sounds. Fortunately, several simple but effective ideas can influence how members of a team think. Adopting these concepts ensures that progress will be made. Here are a few Kaizen principles to guide you in 2022:

Don’t try to solve problems with money.

Some improvements will undoubtedly necessitate financial resources, but investing money or recruiting people should never be the fundamental line of defence. Before grabbing the wallet, the most effective teams employ imagination, innovation, as well as experimentation to achieve improvements. Cash-strapped businesses are even more compelled to embrace Kaizen.

Whenever people’s insights are the driving force behind change, people are more inspired to see it through. As a result, no sum of cash will be able to eradicate the cultural pollutants of disconnection and distrust.

Make data-driven judgments.

When executing a change, one of the most significant considerations you can make is how the outcomes will be measured. What criteria can be used to assess the current state of affairs? What amount of change signifies a significant improvement? What method will be used to track such findings over time? And those are the questions that will determine whether or not you are successful. Using facts to drive your actions will help you overcome reluctance to change, reduce preconceptions, and de-personalize status quo critique.

Take pleasure in the struggle. It strengthens you.

When you go to the gym to increase strength, you utilise increasing amounts of tension in the sense of weight versus your muscles. Your body adapts to meet the task as it becomes tougher. When your company confronts difficulties, the same is true. Continuous improvement necessitates the acquisition of ever-increasing wisdom. Your team’s expertise, experience, awareness, and insight improves with each new challenge. As a result, the most significant chance for growth in adversity. Wisdom is not something that people are born with. They have earned it.

Success will be determined by what you plus your team approach your company’s difficulties. Embracing these Kaizen concepts is the first step towards a brighter future. Keep improving.

Be Kind to Yourself: How to Overcome Constant Distractions in Your Life

By Tonny Wandella

It’s one thing to live in a world where we are constantly bombarded with distractions. But it’s another to be unable to put up any kind of defence against them. Constant distractions make it hard for us to focus and stay on task and can lead to feelings of anxiety. If this sounds like you, don’t worry – you’re not alone! In this blog post, I’ll share some tips that will help you overcome constant distractions so that you can take care of what matters: yourself.

It is a common misconception that our generation has it easy. We have all these new technologies and distractions at our fingertips, but this can also make life difficult for us. Constant distractions from the internet, social media, video games, television – they are everywhere! In this blog post, we will explore some of the main causes of constant distraction in your life and how to overcome them.

How Do We Overcome These Constant Distractions?

So, how do we overcome these constant distractions? The first step is to put down what you’re doing and become aware of them. Once you’ve identified the distractions, it’s time to put a plan in place to deal with them. This can be hard, but it’s necessary if you want to focus on the task at hand. Here is what you can do to minimize the noise:

Put yourself in a state of a distraction-free mode

To stay productive, it’s important to establish a distraction-free work environment. One way of doing this is by creating a quiet space for yourself at home or in your office so you don’t have any external distractions that can pull focus away from what needs attention most urgently. Try utilising website blocker software if you find yourself continuously going to video or retail websites.
Work on developing behaviours that communicate to yourself and others that you are free of distractions. Your office door should be shut. If you work in an open workplace, you might find it beneficial to relocate to a more private area.

Take on more difficult tasks

Complex activities need more of our working memory and attention, leaving us with less mental resources to seek out the next interesting distraction. When our talents are tested, we are more prone to reach a state of total job immersion. When our talents much surpass the needs of our task, such as when we do monotonous data input for long hours, we become bored.

Keep an eye on your thoughts

This entails being aware of your thoughts and noticing when your mind begins to wander. This helps you to control what you think about and divert your thoughts if you make a mistake. You consciously put the brakes on this distraction rather than allowing yourself to continue strolling over to social media to read your newsfeed.

Final Thoughts

Controlling your stress will allow you to restore your attention and more easily combat distractions. To lessen the body’s stress reaction, you must discover strategies to quiet your mind and relax your body. Make certain you get adequate rest. Find techniques to control your anxiety by doing breathing exercises.

12 Steps To Conquering Happiness

Your past cannot be changed.

Opinions do not define you.

Smiles are contagious.

Things always get better with time.

Judgements are a confession of character.

Happiness is found within, not without.

Believe in karma, what goes around, comes around.

Kindness is free.

Overthinking leads to sadness, move on.

Positive thoughts create positive things.

You only fail if you quit, keep going, one step at a time.

Everyone’s journey is different, only you can choose your path.

Miyamoto Musashi – Way of the Warrior

Post by Mark Weeks

‘There is nothing outside of yourself that can ever enable you to get better, stronger,
richer, quicker or smarter. Everything is within. Everything exists.
​Seek nothing outside of yourself.’
~ Miyamoto Musashi, 1584-1645

​A Book of Five Rings: The Classic Guide to Strategy.

One of the greatest lessons in life is that others have already trodden the narrow pathway to conquering their own lives. In fact their fortitude, mind-set and resilience leaves our comfy 21st Century lives look embarrassingly soft in comparison.

Your task then is to simply search for those who inspire you and then determine if their principles and systems can be applied, moulded and refined within your life. Sounds simple, right? And if it were that simple why are there still so many disillusioned and frustrated people out there searching for the ‘holy grail’ of happiness? The answer in three words… lack of discipline.

​That’s all it is. The need to discipline your mind, body & spirit. Without it you will simply drown in the endless drivel and distractions of life and the media’s ceaseless desire to entertain us and extract our hard earned money. I know I sound a little sceptical, but as I’ve mentioned before, when you reach the ripe old age of fifty you see the same cycles of life repeating themselves, and I’m hell bent on preventing you making the same mistakes I had made.

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To illustrate my point, the 21 Principles of Miyamoto Musashi, the Buddhist and Japanese master swordsman, written on his deathbed in 1645 are still as relevant today. Especially if you wish to become the conqueror of your world.1. Accept everything just the way it is.

​2. Do not seek pleasure for its own sake.

3. Do not, under any circumstances, depend on a partial feeling.

4. Think lightly of yourself and deeply of the world.

5. Be detached from desire your whole life long.

6. Do not regret what you have done.

7. Never be jealous.

8. Never let yourself be saddened by a separation.

9. Resentment and complaint are appropriate neither for oneself nor others.

10. Do not let yourself be guided by the feeling of lust or love.

11. In all things have no preferences.

12. Be indifferent to where you live.

13. Do not pursue the taste of good food.

14. Do not hold on to possessions you no longer need.

​15. Do not act following customary beliefs.

16. Do not collect weapons or practice with weapons beyond what is useful.

17. Do not fear death.

18. Do not seek to possess either goods or fiefs for your old age.

19. Respect Buddha and the gods without counting on their help.

20. You may abandon your own body but you must preserve your honour.

21. Never stray from the Way.

​~ Miyamoto Musashi 
“If you do not control the enemy, the enemy will control you”

― Miyamoto MusashiA Book of Five Rings: The Classic Guide to Strategy​“Both in fighting and in everyday life you should be determined though calm. Meet the situation without tenseness yet not recklessly, your spirit settled yet unbiased. Even when your spirit is calm do not let your body relax, and when your body is relaxed do not let your spirit slacken. Do not let your spirit be influenced by your body, or your body be influenced by your spirit. Be neither insufficiently spirited nor over spirited. An elevated spirit is weak and a low spirit is weak. Do not let the enemy see your spirit.”HIS TEACHINGS:

Musashi spent many years studying Buddhism and swordsmanship. He was an accomplished artist, sculptor, and calligrapher. Records also show that he had architectural skills. Also, he seems to have had a rather straightforward approach to combat, with no additional frills or aesthetic considerations. This was probably due to his real-life combat experience; although in his later life, Musashi followed the more artistic side of bushidō. He made various Zen brush paintings, calligraphy, and sculpted wood and metal. Even in The Book of Five Rings he emphasizes that samurai should understand other professions as well. It should be understood that Musashi’s writings were very ambiguous, and translating them into English makes them even more so; that is why so many different translations of The Book of Five Rings can be found. To gain further insight into Musashi’s principles and personality, one could read his other works, such as Dokkodo and Hyoho Shiji ni Kajo.

​Learn more about Miyamoto Musashi  at

Build a Fortress For your Mind.

To combat the noise of the 21st century you must create a formidable fortress to defend and protect your own mental well-being and health. This fortress will become your philosophy of life, it will be impregnable. Though it will appear simple in its structure, the strength of the foundations will last eternity. But the labyrinth of your inner world will be yours to build, give stimulation to and improve upon as you age.

If you refuse responsibility for building your own personal mental fortress you will pay dearly in later life. For you will be always at the whims and mercy of others desires, most of whom do not have your best intentions.

Creating your own personal philosophy can be a hard process to master; it will often feel futile and leave you feeling lost and inadequate. This is why the code of the conqueror framework exists. It distils wisdom and knowledge of centuries into a comprehensive and pragmatic approach to achieving a life on your terms.

But to be of true value you must put your own stamp upon it. Without acknowledging this simple fact you will be forever stuck in the swamp of life with others clinging to you to remain where you are.

Your life is precious; you are worth more than a bit part in someone else’s novel. Make the effort to understand why you do what you do and how you can improve upon the foundations of the code to build your impregnable fortress, one that will endure your lifetime.

Everyone returns to their own truth, now it is time to find yours.

You are conqueror of your life, it is time to be who you were born to be, now rise, and face your day.

Code of the Conqueror – The Journey: A 21st Century Crusade For Self – Mastery

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