When Keith McArthur got a second chance at life, he was determined not to waste it. After his little sister gave him a life-saving kidney, Keith set out to learn how to be happier and healthier, have amazing relationships, and achieve his biggest goals and wildest dreams. Learn along with Keith as h…
Cure is polarizing. For scientists and rare disease parents, it’s seen it as the holy grail. But in disability politics, it’s sometimes seen as an ablest concept. I speak with disability rights activist Eli Clare about finding the middle ground. 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: keith@myinstructionmanual.com 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
The notion of curing a rare disease can be controversial. Tom Shakespeare, a bioethicist and disability rights advocate, helps explain why. 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: keith@myinstructionmanual.com 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
Siblings of kids with complex medical needs also have complicated lives. An interview with a rare disease sibling and her father about Aislinn, a child with GRIN Disorder. 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: keith@myinstructionmanual.com 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
Rare Disease mom Kelly Harris talks about her daughter's GRIN Disorder Diagnosis, her biggest fears for Layla, and why it's hard for friends to understand what she's going through. 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: keith@myinstructionmanual.com 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
Adam Bolt, director of the documentary Human Nature, joins Keith for a conversation about the incredible possibilities and risks posed by CRISPR Cas-9 gene editing technology. 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: keith@myinstructionmanual.com 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 chats with Dr. Ronni Cohn, the geneticist who diagnosed Bryson's Rare Disease. Dr. Ronald (Roni) Cohn is a geneticist and the CEO of Toronto's Hospital for Sick Children. 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: keith@myinstructionmanual.com 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
Pandemic Life sucks. But there are some silver linings. We explore them here. And Keith shares a trailer for his new CBC podcast Unlocking Bryson's Brain. [00:00] Welcome and Intro [7:31] Keith talks with Laura, Connor and Bryson about the parts of this "new normal" that we'd like to keep when we get back to "old normal." [20:47] A sneak peak of Keith's new CBC podcast Unlocking Bryson's Brain 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: keith@myinstructionmanual.com 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
We all want to live better lives. In this special episode, host Keith McArthur brings back 8 of his favorite guests to ask them to share the most important life lesson they’ve ever learned. We’ll hear from Melissa Monte, Michael Levitt, Lara Casanova, Amy E. Smith, Jeff Grace, Karen Mangia, Preethaji and Larry Bilotta. 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: keith@myinstructionmanual.com 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 Episode 86 Show Notes [00:00] Welcome and Intro [1:45] Karen Mangia Don't Postpone Joy Karen Mangia is author of Success With Less: Releasing Obligations and Discovering Joy. She calls herself a recovering overachiever. Karen first appeared in Episode 75: Achieve More by Doing Less. [4:10] Jeff Grace: Hard Work + Self-Delusion = Success Jeff is a Hollywood actor, director, and writer. He’s also the creator and host of the Self-Obsessed podcast. He first appeared in Episode 72: When Self Help Becomes a Cult. He interviewed me on Episode 85: New Year's Resolutions. [8:20] Melissa Monte: Love Yourself Right Melissa is host of the excellent Mind Love podcast. She also appeared in Episode 66: Escape Your Life's Prisions. [12:30] Amy E. Smith: Stand in Your Own Shoes Amy is a coach, writer, and speaker and she hosts the Joy Junkie podcast. Amy’s first appearance on the My Instruction Manual podcast came just a couple of months back in Episode 81: How To Stop Worrying What Other People Think. [14:50] Preethaji: Nurture Connections with Others Preetha Krishna — better known as Peethaji — is an Indian spiritual and philosophy teacher. She is co-author of The Four Sacred Secrets. She first appeared in Episode 77: Getting Out of Stress and Into a Beautiful State. [16:36] Michael Levitt: Take Care of Yourself First Michael is author of 369 Days: How to Survive a Year of Worst Case Scenarios and he hosts the Breakfast Leadership podcast. Michael first appeared in Episode 67: Becoming a Winner by Losing Everything. [17:54] Lara Casanova: Follow Your Heart's Footprints Lara is author of Grief, Grace and Gratitude. She first appeared in Episode 69: The Art of Grief. [21:10] Larry Bilotta: Until We're Truly Hurt, We're Not Ready to Learn Larry Bilotta is a relationship expert who first appeared on Episode 78: How To Save Your Marriage.
Jeff Grace interviews Keith about his book Winning Resolutions and the secrets of successful resolution setting. Jeff is host of the Self Obsessed 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: keith@myinstructionmanual.com 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
Mike Carruthers interviews Keith about his book Winning Resolutions and the secrets of successful resolution setting. Mike is host of the Something You Should Know 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: keith@myinstructionmanual.com 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 Episode 84 Show Notes Mike Carruthers interviews Keith Mike Carruthers is host of the Something You Should Know podcast. In this conversation, Keith and Mike discuss: Why so many resolutions fail What makes a good resolution? Keith's six P's of resolutions Accountability Partner How to shrink habits for resolution success
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. 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: keith@myinstructionmanual.com 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 Episode 83 Show Notes [00:00] Welcome and Intro [3:30] Andrea Owen interviews Keith 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 Giving Tuesday 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. Where to find Andrea 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: keith@myinstructionmanual.com 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 Episode 82 Show Notes [00:00] Welcome and Intro [1:25] Fitness contributor Kathleen Trotter on How to Choose the Right Diet 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 [17:45] Excerpt from 18 Steps to Own Your Life 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: keith@myinstructionmanual.com 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 Episode 81 Show Notes [00:00] Welcome and Intro Keith is raising funds to help cure his son's rare disease. You can support GRIN Disorder research by giving here. [2:40] Featured interview with Amy E. Smith 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 [40:40] Amy's Instruction Manual 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. Where to find Amy 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: keith@myinstructionmanual.com 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 Episode 80 Show Notes [00:00] Welcome and Intro [2:30] Fitness contributor Kathleen Trotter on Knowing Your Personality Type When It Comes to Change 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 [12:30] Mindfulness contributor Joelle Anderson on Mindfulness for teenagers 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: keith@myinstructionmanual.com 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 Episode 79 Show Notes [00:00] Welcome and Intro [2:50] Excerpt from 18 Steps to Own Your Life: "Mindfulness" [7:40] Mindfulness contributor Joelle Anderson on Guided Meditation and Mindfulness Book Recos 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: keith@myinstructionmanual.com 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 Episode 78 Show Notes [00:00] Welcome and Intro 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. [3:25] Featured interview with Larry Bilotta 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 [30:30] Larry's Instruction Manual 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: keith@myinstructionmanual.com 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 Episode 77 Show Notes [00:00] Welcome and Intro [2:15] Featured interview with Preethaji 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 [31:55] Preethaji's Instruction Manual
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: keith@myinstructionmanual.com 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 Episode 76 Show Notes [00:00] Welcome and Intro [1:50] Mindfulness contributor Joelle Anderson on Mindful Listening 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 [7:00] Nutrition contributor Michelle Jaelin on Changes to Canada's Food Guide 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: keith@myinstructionmanual.com 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 Episode 75 Show Notes [00:00] Welcome and Intro [XX] Featured interview with Karen Mangia 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" [24:05] Karen's Instruction Manual 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 Where to find Karen Website: SuccessWithLess.net Twitter: @successwithless and @KarenMangia [29:20] Fitness contributor Kathleen Trotter on Building a Fitness Entourage 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: keith@myinstructionmanual.com 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 Episode 74 Show Notes Welcome and Intro Featured interview with Greg Wells 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 Greg's Instruction Manual, Part II
This week I’m sharing two chapters from my book 18 Steps to Own Your Life. These steps are all about planning. I’m going to tell you about what I call the three Ps of planning: Prioritizing, Programming and Pivoting. This is the formula that helps me to plan my days for success. My hope is that they can help you too. Feedback / Connect: 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: keith@myinstructionmanual.com 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 Episode 73 Show Notes [00:00] Welcome and Intro [1:15] Step 17: Take Time To Plan [8:10] Step 18: Permit the Pivot
Jeff Grace, host of the self-obsessed podcast, talks about how self-help organizations become cults. Feedback / Connect: 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: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Purchase Winning Resolutions HERE Episode 72 Show Notes [00:00] Welcome and Intro [2:05] Featured interview with Jeff Grace Jeff Grace is a Hollywood actor, director, and writer. He's also the creator and host of the self-obsessed podcast. In this conversation, Keith and Jeff discuss: Great self help books with terrible titles Jeff's experience with Landmark What makes self-help movements like cults? Jeff shares some practical email tips Jeff mentions Mailstrom / Chuck and Sane Inbox [32:09] Jeff's Instruction Manual 1. What are the habits you maintain every day to stay happy and healthy? Makes bed every morning Daily task last with gratitude, goals Exercise every day Writes for first 2-3 hours / day 2. What personal development book do you recommend? The Power of Habit by Charles Duhigg 3. Favorite personal mantra / inspirational quote You can fail at what you don't want to do, so you might as well take a chance on what you love 4. What's your one guilty pleasure? Watching Apple Computer YouTube Video 5. When your time comes, how do you want to be remembered? As a kind and caring person Where to find Jeff Website: JeffGrace.com Instagram: @JeffGrace Twitter: @JeffGrace Podcast: Self-Obsessed
One of the questions I’ve been thinking about lately is where God fits in self help. Do those who believe in God find the self-improvement journey easier? In this episode, I’m excited to welcome back Jenny Blake. She recently enrolled in Divinity School. My own undergraduate degree was in world religions, so I'm excited to have this conversation with Jenny about God, spirituality, and self help. Feedback / Connect: 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: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Purchase Winning Resolutions HERE Episode 71 Show Notes [00:00] Welcome and Intro [2:44] Featured interview with Jenny Blake Jenny Blake is author of Pivot: The Only Move That Matters is Your Next One. In this conversation, Keith and Jenny discuss: Jenny's pivot into Union Theological Seminary How Jenny made the decision to step away from school How Jenny realized atheism wasn't for her Keith shares his experience growing up in Catholicism What does it mean to be agnostic? The dogmatism of atheist The golden rule Do we need religion or spirituality of faith to grow? Books mentioned in this episode: Outrageous Openness: Letting the Divine Take the Lead by Tosha Silver Agnostic: A Spirited Manifesto by Lesley Hazleton Many Lives, Many Masters: The True Story of a Prominent Psychiatrist, His Young Patient, and the Past-Life Therapy That Changed Both Their Lives by Brian L. Weiss How to Be, Do, or Have Anything: A Practical Guide to Creative Empowerment by Lawurence G Boldt Change Your Thoughts - Change Your Life: Living the Wisdom of the Tao by Wayne W. Dyer Without Buddha I Could Not Be a Christian by Paul F. Knitter Living Buddha, Living Christ by Thich Nhat Hanh God of Love: A Guide to the Heart of Judaism, Christianity and Islam by Mirabai Starr Byron Katie [42:00] Jenny's Instruction Manual, Part II
Morra Aarons-Mele, author of Hiding in the Bathroom, explains why people suffering from anxiety might make better leaders. And host Keith McArthur speaks with nutrition contributor Michelle Jaelin about gut health. Feedback / Connect: 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: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Purchase Winning Resolutions HERE Episode 70 Show Notes [00:00] Welcome and Intro [2:40] Featured interview with Morra Aarons-Mele Morra is author of Hiding in the Bathroom: An Introvert's Roadmap to Getting Out There (When You'd Rather Stay Home). She lives in Boston and runs Women Online, a social media communications firm. In this conversation, Keith and Morra discuss: Why this decade may be remembered as the anxious teens How the 2016 election, scarcity, and technology are leading to increased anxiety How anxiety can make you a better leader Are introverts more likely to be anxious? Elizabeth Holmes of Theranos as poster woman of entrepreneurship porn. Morra references The Dropout podcast. (Since I interviewed Morra I've listened to the podcast and I highly recommend it, but I couldn't get through the HBO documentary about Elizabeth Holmes) [21:10] Morra's Instruction Manual, Part II 1. If you had to pick one music album as the soundtrack to your life, what would it be? Sargeant Pepper's Lonely Heart's Club Band 2. What's one personal development myth you want to dispel? That you'll ever get to a point where you're not working through some major stuff 3. Name one unusual or surprising gadget you couldn't live without. Immersion blender 4. What does a "bad day" look like to you and what are the steps you take to turn it around? When she wakes up and feels like there's concrete in her body. Feels sad and low and like she can't move her body. Exercise helps her to make it through the day. 5. What is your biggest goal or wildest dream? To triple revenues of her company over the next few years, and to do a podcast with real leaders who will talk about mental health and anxiety. Where to find Morra Hidinginthebathroom.com Twitter: @morraam [32:10] Nutrition contributor Michelle Jaelin on Gut Health 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 gut health impacts emotional and physical health What to eat to promote gut health Where to find Michelle: Twitter: @nutritionartist Instagram: /nutritionartist Facebook: /nutritionartistRD
On this episode of the My Instruction Manual podcast, I speak with Lara Casanova about grieving. Lara lost her own father in 2016, and she's the author of Grief, Grace and Gratitude. I also speak with personal trainer Kathleen Trotter about why measuring, monitoring and tracking are critical to fitness success. Feedback / Connect: 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: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Purchase Winning Resolutions HERE Episode 69 Show Notes [00:00] Welcome and Intro [1:03] Featured interview with Lara Casanova Lara Casanova is author of Grief, Grace and Gratitude. She lost her father in 2016. Lara is the author of several books including 2018's Grief, Grace and Gratitude: Transforming Through Your Grief Journey. She lives in Australia. In this conversation, Keith and Lara discuss: What Lara learned from the death of her father Lara's five stages of the grief Becoming aware Taking responsibility Feeling the feelings & being present with them Forgiving ourselves and any others Accepting where our life is at Being "pink" as meaning being healthy The importance of being grateful for what our loved ones leave behind when they die How death can be a catalyst for us to live our own life better [13:25] Lara's Instruction Manual 1. What are the habits you maintain every day to stay happy and healthy? Mindful Eating Practicing yoga Spending time in nature Drinking lots of water Getting lots of sleep Doing something every day that connects with heart 2. What personal development book do you recommend? In the Meantime. Finding Yourself in the Love You Want by Iyanla Vanzant 3. Favorite personal mantra / inspirational quote Love, truth and purpose 4. What's your one guilty pleasure? Chips and chocolate 5. When your time comes, how do you want to be remembered? To have had a big heart and have been a role model and inspiration for others Where to find Lara Website: lifeinthepink.com.au Facebook: inthepink [20:14] Fitness contributor Kathleen Trotter on Fitness Journals Kathleen Trotter is author of Your Fittest Future Self: Making Choices Today for a Happier, Healthier, Fitter Future You. In this conversation, Keith and Kathleen discuss: Food journaling is proven to lead to weight loss The importance of journaling about feelings for fitness success Electronic vs. paper journals Where to find Kathleen KatheenTrotter.com Instagram: KathleenTrotterFitness Twitter: KTrotterFitness Facebook: KathleenTrotter [34:11] Closing words
How do we stop kids from losing their innate ability to be mindful? Why do scientists keep changing their minds about whether or not eggs are good for us? And why is this podcast becoming bigger than Game of Thrones? All that and more in this episode. Feedback / Connect: 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: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Purchase Winning Resolutions HERE Episode 68 Show Notes [00:00] Welcome and Intro Click here to get a free copy of 18 Steps to Own Your Life on audiobook through a free trial of Audible. [3:18] Mindfulness contributor Joelle Anderson on meditation and meditation for kids 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: Teaching kids about mindfulness as soon as they're old enough to start recognizing their emotions The four-seven-eight relaxation breath Why little kids are more naturally mindful Joelle mentions resources available at MindUp.org Where to find Joelle Kernelofwisdom.com YouTube.com/KernelofWisdom1 [10:30] Nutrition contributor Michelle Jaelin on whether eggs are good for us or bad for us 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: The latest study on eggs and health Why we shouldn't overreact to a single study Where to find Michelle: Twitter: @nutritionartist Instagram: /nutritionartist Facebook: /nutritionartistRD
Over the course of a year, Michael Levitt lost his health, his job, his house and his car. Along the way, he found answers about how to live his life better. He joins us this week to talk about his book 369 Days: How to Survive a Year of Worst Case Scenarios. Feedback / Connect: 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: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Purchase Winning Resolutions HERE Episode 67 Show Notes [00:00] Welcome and Intro [2:20] Featured interview with Michael Levitt Michael is author of 369 Days: How to Survive a Year of Worst Case Scenarios and he hosts the Breakfast Leadership podcast. In this conversation, Keith and Michael discuss: How Michael got everything he wanted by age 40 --- and it was slowly killing him Michael's heart attack Michael loses his job and car Why losing his house made Michael feel fully at peace Why Michael feels like he need to lose everything in order to win How the right morning routine sets up your day for success [33:00] Michael's Instruction Manual 1. What are the habits you maintain every day to stay happy and healthy? Get a good night of restful sleep, exercise frequently, eat foods rich in nutrients + triage his calendar 2. What personal development book do you recommend? Sometimes You Win. Sometimes You Learn by John C. Maxwell 3. Favorite personal mantra / inspirational quote "A pessimist is an optimist with experience." --- Chuck Daily 4. What's your one guilty pleasure? The Monte Cristo sandwich from Branigan's Irish Pub 5. When your time comes, how do you want to be remembered? As somebody that survived a lot of lousy situations and came out of it better and made the world better by sharing those experiences. Where to find Michael Website: BreakfastLeadership.com Podcast: Breakfast Leadership
Melissa Monte entered her own personal prison when she was sexually assaulted at a party at 15 years of age. She masked the pain with drinking, drugs, bad relationships, and an eating disorder. She didn’t know how to break free. But incredibly, the path for Melissa to escape her demons came when was stuck for a week in a physical jail. Melissa is the creator and host of the excellent Mind Love podcast. She joins us in this episode of the My Instruction Manual podcast to outline the steps she took to escape from the prisons of her life. This episode also features our nutrition contributor Michelle Jaelin who takes us through her own personal instruction manual for life. Feedback / Connect: 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: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Purchase Winning Resolutions HERE Episode 66 Show Notes [00:00] Welcome and Intro [2:37] Featured interview with Melissa Monte Melissa Monte is creator and host of the Mind Love podcast. In this conversation, Keith and Melissa discuss: How Melissa's life went from sunshine to darkness at 15 years What Melissa learned about herself during the eight days she spent in jail How asking herself questions helped Melissa to turn her life around The importance of feeling our feelings Becoming a more positive person by surrounding yourself with positive people [24:40] Melissa's Instruction Manual 1. What are the habits you maintain every day to stay happy and healthy? Her morning routine, which includes meditation, movement, singing and writing in her gratitude journal 2. What personal development book do you recommend? I Am The Wordby Paul Selig 3. Favorite personal mantra / inspirational quote "If you're not consciously creating, you are consciously deteriorating." - Melissa Monte 4. What's your one guilty pleasure? The Bachelor 5. When your time comes, how do you want to be remembered? As someone who helps people realize their power Where to find Melissa Website + Podcast: Mindlove.com [32:25] Nutrition contributor Michelle Jaelin shares her instruction manual for life 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. 1. If you had to pick one music album as the soundtrack to your life, what would it be? An eclectic mixtape with songs in multiple languages, because of her interest in different cultures. 2. What's one personal development myth you want to dispel? That you can make everything better with positive thinking alone 3. Name one unusual or surprising gadget you couldn't live without. Her alarm clock, which slowly lights up and slowly gets louder 4. What does a "bad day" look like to you and what are the steps you take to turn it around? A day where nothing goes right. She turns her day around by making her goals as small as possible. 5. What is your biggest goal or wildest dream? Grow her business to the point where she can hire someone to work for her full time. Where to find Michelle: Twitter: @nutritionartist Instagram: /nutritionartist Facebook: /nutritionartistRD
Two years ago, my kidneys were failing. Luckily for me, I have two amazing sisters who were both ready and willing to donate a kidney to me. My sister Fiona was the first to go through the extensive testing process, but she wasn’t a good match. Next, my sister Stephanie get tested and doctors gave the thumb up. I am so grateful that Fiona and Stephanie were both willing to do this for me. This episode is all about sisters, and I dedicate it to them. Our featured guest is Daisy Buchanan. She joins us to talk about her latest book The Sisterhood: A Love Letter to the Women Who Have Shaped Me. Daisy is a UK-based author, journalist and TV personality. Feedback / Connect: 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: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Purchase Winning Resolutions HERE Episode 65 Show Notes [00:00] Welcome and Intro [2:39] Featured interview with Daisy Buchanan Daisy Buchanan is a UK-based author, podcaster, and journalist. Her latest book is The Sisterhood: A Love Letter to the Women Who Have Shaped Me. On her You're Booked podcast, Daisy asks authors about the books on their shelves. She first appeared on My Instruciton Manual in Episode 16, where she discussed her book How To Be a Grown Up. In this conversation, Keith and Daisy discuss: How sisterhood relationships aren't always with biological sisters What it was like to grow up in a house with six daughters and no brothers and how her father dealt with it How Keith and Daisy were both raised by feminist fathers Why Miss Piggy was Daisy's role model when she was growing up Gender in advertising Famous sister families: The Bennets from Pride and Prejudice vs. the Kardashians Whether Bridget Jones was the inspiration for the Millennial obsession with adulting [30:00] Daisy's Instruction Manual, Part II 1. If you had to pick one music album as the soundtrack to your life, what would it be? Plastic Letters by Blondie 2. What's one personal development myth you want to dispel? The idea that quitters never win and winners never quit 3. Name one unusual or surprising gadget you couldn't live without. Her bed of nails, which mimics acupuncture 4. What does a "bad day" look like to you and what are the steps you take to turn it around? When she beats herself up for not being productive enough Daisy mentions Yoga with Adrienne 5. What is your biggest goal or wildest dream? To finish her first novel by the end of the year Where to find Daisy Instagram: @thedaisybee Twitter: @notrollergirl
Laura Vanderkam, author of Off the Clock, talks about her new fable/novel Juliet's School of Possibilities. And host Keith McArthur puts fitness contributor Kathleen Trotter on the hot seat with a series of rapid-fire questions. Feedback / Connect: 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: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Purchase Winning Resolutions HERE Episode 64 Show Notes [00:00] Welcome and Intro [2:50] Featured interview with Laura Vanderkam Laura is author of several productivity and time management books. Her most recent book is Juliet's School of Possibilities. Her TED Talk on how to gain control of your free time (embedded below) has been viewed more than 10-million times. Laura is also the co-host of the Best of Both Worlds podcast. Laura first appeared in episode 44. In this conversation, Keith and Laura discuss: Why Laura chose to write a fiction book about productivity The importance of "forest time" The novel's main lesson: "Expectations are infinite. Time is Finite. We are always choosing. Choose well. How to deal with infinite expectations The folly of inbox zero Every moment is a choice Laura's podcast "Best of Both Worlds." [18:55] Laura's Instruction Manual, Part II 1. If you had to pick one music album as the soundtrack to your life, what would it be? Indigo Girls Greatest Hits 2. What's one personal development myth you want to dispel? That getting to "inbox zero" is a worthwhile goal 3. Name one unusual or surprising gadget you couldn't live without. Her plug-in griddle for pancakes and grilled cheese sandwiches 4. What does a "bad day" look like to you and what are the steps you take to turn it around? A day when there's frustrations with things out of your control like a plane delay. 5. What is your biggest goal or wildest dream? To keep writing fiction and non-fiction [26:20] Where to find Laura Website: lauravanderkam.com [27:15] Fitness contributor Kathleen Trotter takes rapid-fire questions 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 Kathleen packs bell peppers in her purse Why the #fitness hashtag makes Kathleen wants to follow someone The best places in the world to run Where to find Kathleen KatheenTrotter.com Instagram: KathleenTrotterFitness Twitter: KTrotterFitness Facebook: KathleenTrotter
We all want to live better lives. In this special episode, host Keith McArthur brings back 10 of his favorite guests and asks them to share the most important life lesson they've ever learned. Feedback / Connect: 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: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Purchase Winning Resolutions HERE Episode 63 Show Notes [00:00] Welcome and Intro [1:35] Cait Flanders: Don't be Afraid to Fail Cait Flanders is the author of The Year of Less: How I Stopped Shopping, Gave Away My Belongings, and Discovered Life is Worth More than Anything You Can Buy in a Store Cait also appears in Episode 62. Listen here. [4:51] Kristen Meinzer: Forgiveness is overrated Kristen is co-host of the By the Book podcast. Kristen works full-time in the podcast industry as a producer and host. Kristen also appears in Episode 45. Listen here. [8:19] Chris Browning: Bad things get better when you talk about them Chris Browning is the California-based accountant behind the popular Popcorn Finance podcast. He launched the podcast after he and his wife got out from under $27,000 in debt Chris also appears in Episode 41. Listen here. [11:54 ] Gretchen Rubin: The biggest failures teach the biggest lessons Gretchen Rubin is New York Times bestselling author of multiple books including The Happiness Project, Better Than Before, and The Four Tendencies. Gretchen also appears in Episodes 50 and 51. Listen here and here. [13:49] Laura Vanderkam: Hard work pays off Laura is author of several productivity and time management books. Her most recent book is Off the Clock: Feel Less Busy While Getting More Done. Her TED Talk on how to gain control of your free time has been viewed more than 10-million times. Laura is also the co-host of the Best of Both Worlds podcast. Laura also appears in Episode 44. Listen here. [18:00] Shawn Francis: Hold yourself accountable Shaun Francis is author of Eat Move Think: The Path to a Healthier, Stronger, Happier You. He is the CEO of Medcan, a Toronto-based company that provides holistic health services. Shawn also appears in Episode 42. Listen here. [21:45] Kerry Rowett: Trust Yourself Kerry is author of Align + Attract: Align Your Energy to Create a Business You Actually Love. She is a Holistic Kinesiologist living in Adelade, Australia. Kerry also appears in Episode 46. Listen here. [24:40] Mark Hamade: Don't be happy with second best Mark Hamade is a fitness enthusiast, an entrepreneur, a business coach, a Lebanese immigrant, a former Marine, and a cancer survivor. He set a resolution to lose more than 200 pounds. Mark also appears in Episode 58. Listen here. [26:55] Kathleen Trotter: Movement is non-negotiable Kathleen Trotter is author of Finding Your Fit and Your Fittest Future Self. She is My Instruction Manual's regular fitness contributor, and a Toronto-based personal trainer with a degree in exercise science. Kathleen also appears in Episode 61. Listen here. [32:00] Allison Melody: The body is designed to heal itself Allison Melody is host of the Food Heals podcast. By her 25th birthday, Allison lost both her parents to cancer. This led her to explore non-traditional healing methods, including nutrition. Allison also appears in Episode 43. Listen here.
Cait Flanders gave up shopping (and take out coffee) for a year. It turned out to be the most difficult year of her life - and not for the reasons you'd expect. Cait Flanders is the author of The Year of Less: How I Stopped Shopping, Gave Away My Belongings, and Discovered Life is Worth More than Anything You Can Buy in a Store. She joins us today to talk about her shopping ban, and the important life lessons she learned along the way. Feedback / Connect: 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: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Purchase Winning Resolutions HERE Episode 62 Show Notes [00:00] Welcome and Intro [1:53] Featured interview with Cait In this conversation, Keith and Cait discuss: How Cait got out of debt before the Year of Less The rules behind Cait's shopping ban How the shopping ban got harder as Cait's life got harder when Cait lerned her parents were getting divorced Cait's Black Friday slip What Cait learned from the shopping ban Why the shopping ban was more of a browsing ban [32:30] Cait's Instruction Manual 1. What are the habits you maintain every day to stay happy and healthy? Go for a walk or hike every day Go to bed early and wake up naturally 2. What personal development book do you recommend? Notes on a Nervous Planet by Matt Haig 3. Favorite personal mantra / inspirational quote "We need much less than we think we need." attributed to Maya Angelou, but source not available "What consumes your mind controls your life." Cait adds "and your finances." 4. What's your one guilty pleasure? Taking a long epson salt bath 5. When your time comes, how do you want to be remembered? As someone who helped people to realize that it's possible to change your life, but it's not always going to be easy. [38:15] Where to find Cait Website: CaitFlanders.com Instagram: @caitflanders
Fitness is about more than exercise. It's also about nutrition and mindset according to Kathleen Trotter, author of the new book Your Fittest Future Self. She joins us in this episode to talk all things health. Feedback / Connect: 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: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Purchase Winning Resolutions HERE Episode 61 Show Notes [00:00] Welcome and Intro [2:00] Featured interview with Kathleen Trotter Kathleen Trotter is author of Finding Your Fit and Your Fittest Future Self. She's a Toronto-based personal trainer with a degree in exercise science. In this conversation, Keith and Kathleen discuss: Kathleen's three pillars of fitness: nutrition, workout & mindset [2:20] The workout pillar is about strength, cardio, and flexibility [12:00] Finding your kiwi [16:32] The New Canada Food Guide [20:41] Mindful eating [28:15] [34:45] Kathleen's Instruction Manual 1. If you had to pick one music album as the soundtrack to your life, what would it be? [32:26] Britney Spears Fight Song by Rachel xx 2. What is one personal development myth you want to dispel [35:24] That you're either striving or you're content 3. What is one unusual or surprising gadget you couldn’t live without? [39:20] Wireless headphones Her slipper collection 4. What does a bad day look like to you and what are the steps you take to turn it around ? [42:00] Doesn't happy as much, but now Kathleen knows what to do including: Going for a run, putting on slippers, putting on the Fight Song. 5. Looking forward, what’s your biggest goal or wildest dream? [45:50] Meet and / or work with Tim Ferris, Chase Gordon and Brene Brown and more motivational speaking. Love more in the moment and experience joy [48:00] Where to find Kathleen KatheenTrotter.com Instagram: KathleenTrotterFitness Twitter: KTrotterFitness Facebook: KathleenTrotter
Why do we set resolutions at New Year's? Scientists have uncovered a psychological phenomenon known as the Fresh Start Effect. It's the idea that big events like the start of the year, the first day of school, or a milestone birthday encourage us to make positive changes in our lives. One reason? These so-called temporal landmarks allow us to relegate mistakes to a past imperfect version of ourselves, and imagine a better version beginning with the temporal landmark. In this episode, we're joined by Hengchen Dai, a researcher at The Anderson School of Management at UCLA, who was part of the team that identified the fresh start effect. Later in the episode, we're joined by mindfulness contributor Joelle Anderson. She says the positive emotions that arise during meditation can be challenging, and offers tips on how to cope. Feedback / Connect: 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: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Purchase Winning Resolutions HERE Episode 60 Show Notes [00:00] Welcome and Intro Keith explains the research that led to the concept of the Fresh Start Effect. [4:45] Featured interview with Hengchen Dai Hengchen Dai is an professor at the UCLA Anderson School of Management. In this conversation, Keith and Hengchen discuss: Hengchen explains "temporal landmarks" and the "fresh start effect" [5:25] The psychology behind the fresh start effect [9:10] How upcoming temporal landmarks affect current motivation [10:45] Are people more likely to keep goals set at temporal landmarks? [13:40] Is a fresh start always a good thing? [18:00] Where to find Hengchen. UCLA website Personal website [23:50] Mindfulness contributor Joelle Anderson on coping with positive emotions 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: Mindfulness doesn't create emotions, it helps us to feel the emotions that are already inside us Why happy emotions can be difficult to deal with Where to find Joelle Kernelofwisdom.com YouTube.com/KernelofWisdom1
What exactly is willpower and how do we get more of it? Willpower researcher Michael Inzlicht joins host Keith McArthur to talk about his research into self-control, and why the best way to master willpower might be to avoid having to rely on it. Feedback / Connect: 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: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Purchase Winning Resolutions HERE Episode 59 Show Notes [00:00] Welcome and Intro Keith discusses: Walter Mischel and the Marshmallow test [2:15] Roy Baumeister and Ego Depletion [4:55] [7:40] Featured interview with Michael Inzlicht Michael Inzlicht is a professor of social psychology at the University of Toronto with a focus on the study of self-control. He is co-host of the Two Psychologists, Four Beers podcast. In this conversation, Keith and Michael discuss: How Michael got into researching willpower [8:00] Is glucose the "limited resource" that leads to ego depletion? [12:30] Inzlicht's research into self-control and emotion [18:00] What can we do to boost self-control? [22:00] [31:30] Where to find Michael Twitter: @minzlicht Podcast: Two Psychologists, Four Beers [34:00] Closing words
This week's guest set a resolution to lose weight. And he did - more than 200 pounds. And dropped his waist size from 58 to size 30. Mark Hamade is also fitness enthusiast, an entrepreneur, a business coach, a Lebanese immigrant, a former Marine, and a cancer survivor. Feedback / Connect: 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: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Purchase Winning Resolutions HERE Episode 58 Show Notes [00:00] Welcome and Intro [2:10] Featured interview with Mark Hamade Mark Hamade is a fitness enthusiast, an entrepreneur, a business coach, a Lebanese immigrant, a former Marine, and a cancer survivor. He set a resolution to lose more than 200 pounds. In this conversation, Keith and Mark discuss: Mark's immigration to the United States when he was 10 [2:30] Mark's back injuries [6:40] How Mark made a decision to lose weight [9:25] How Mark broke his big resolution into smaller steps [22:00] [33:15] Mark's Instruction Manual 1. What are the habits you maintain every day to stay happy and healthy? [33:30] Mediate for 2-3 minutes each hour Each night write down what did well and didn't do well 2. What personal development book do you recommend? [34:43] Willpower Doesn't Work by Benjamin Hardy 3. Favorite personal mantra / inspirational quote [36:00] Without people problems, you have no problems Your heartaches and misfortunes will turn by never giving up 4. What's your one guilty pleasure? [37:25] Nutella 5. When your time comes, how do you want to be remembered? [38:20] That he was able to make a difference in people's lives for the better [39:00] Where to find Mark Website: MarkHamade.com Twitter: @markhamade [39:30] Closing words
Christine Hamilton took her first puff at age 13, and was a pack-a-day smoker by the time she was 17. Some family members warned her about the dangers of smoking, but Christine responded with the language she’d picked up from the relatives who smoked: “We all gotta die from something.” By the time she married a non-smoker, however, reasons to quit were starting to pile up. In this episode, Christine talks about the steps she took to quit smoking once and for all. And nutrition contributor Michelle Jaelin joins the podcast to talk about three nutrition myths she wants to see busted in 2019. Feedback / Connect: 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: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Purchase Winning Resolutions HERE Episode 57 Show Notes [00:00] Welcome and Intro [2:34] Featured interview with Christine Hamilton Christine Hamilton lives in western Tennessee. Her successful resolution to quit smoking is featured in my new book Winning Resolutions. In this conversation, Keith and Christine discuss: Growing up surrounded by smokers [2:45] Why Christine finally decided to quit smoking [5:20] Christine's final cigarette [10:15] Why Christine decided to blog about her effort to quit smoking [11:30] Christine's advice for people trying to quit smoking [18:15] [28:49] Nutrition contributor Michelle Jaelin on nutrition myths she wants to see retired in 2019 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: The Keto diet [29:10] The plant-based diet [31:40] Gluten free [32:00] Why coconut oil isn't a health food [33:20] Where to find Michelle: Twitter: @nutritionartist Instagram: /nutritionartist Facebook: /nutritionartistRD [36:45] Closing words
If you're going to achieve your biggest goals and wildest dreams, you need to believe in them. And you need to believe in yourself. But we all have an inner critic that tries to sabotage our success. In this episode, author and life coach Andrea Owen joins us to talk about how to prevent our inner critic from killing our dreams. And author and fitness trainer Kathleen Trotter joins us to talk about whether rest days as part of a fitness routine are a bad idea or a good excuse. Feedback / Connect: 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: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Purchase Winning Resolutions HERE Episode 56 Show Notes [00:00] Welcome and Intro [5:10] Featured interview with Andrea Owen 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 first appeared on the My Instruction Manual podcast in episode 13. In this conversation, Keith and Andrea discuss: Her book Stop Feeling Like Shit has been translated into 16 languages [5:10] Why Andrea sets new goals in the Spring [8:00] What is your inner critic? [9:10] How sexism and racism feed the inner critic [11:30] How our inner critic kills our biggest goals and wildest dreams [14:15] Andrea's three-steps for managing the inner critic. [17:15] Andrea references the book It's Not About the Food How negative self-talk gets in the way of setting goals [24:00] [27:30] Andrea's Instruction Manual - Part 2! 1. If you had to pick one music album as the soundtrack to your life, what would it be? [28:00] Can't pick one album but one artist is Florence Welch of Florence and the Machine 2. What is one personal development myth you want to dispel [28:30] 1) Time Heals All Wounds 2) You can change your life with positive affirmations 3. What is one unusual or surprising gadget you couldn't live without? [29:20] Voxer app. Voice messaging app 4. What does a bad day look like to you and what are the steps you take to turn it around ? [30:00] When Andrea has been triggered in her relationship with her husband. To turn it around, she owns it and apologizes. 5. Looking forward, what's your biggest goal or wildest dream? [33:40] To reach 1-million women through the Your Kickass Life Community Where to find Andrea Website: YourKickAssLife.com Instagram: @yourkickasslife [35:20] Fitness contributor Kathleen Trotter on Rest Days 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 rest and recovery matters The four components of recovery: Sleep, diet, rest days, recovery workouts Where to find Kathleen KatheenTrotter.com Instagram: KathleenTrotterFitness Twitter: KTrotterFitness Facebook: KathleenTrotter
Is New Year's the best time to set resolutions? Why are most resolutions health and fitness related? How do we ensure we're successful with resolutions? We answer these questions and more in this special New Year's edition of the My Instruction Manual podcast. Feedback / Connect: 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: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Purchase Winning Resolutions HERE Episode 55 Show Notes [00:00] Welcome and Intro [1:50] Audio comment from Sarah Warsi [7:10] Fitness contributor Kathleen Trotter on New Year's Resolutions 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: Is New Year’s really the best time for resolutions? How Gretchen Rubin’s The Four Tendencies can help you with your resolutions Where to find Kathleen KatheenTrotter.com Instagram: KathleenTrotterFitness Twitter: KTrotterFitness Facebook: KathleenTrotter [12:25] Nutrition contributor Michelle Jaelin on New Year's Resolutions 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 are health-related resolutions so popular? Michelle explains the “false hope syndrome” What should people do if they’ve already fallen off track with their resolutions? Where to find Michelle: Twitter: @nutritionartist Instagram: /nutritionartist Facebook: /nutritionartistRD
I've always loved year-end countdowns. Somewhere in my basement, I have a still have a set of cassette tapes I recorded with the top 84 songs of 1984 from a local Toronto radio station. It includes Madonna, Van Halen, and songs from Footloose. So in the final days of this year, I bring you my own countdown: The top 19 ways to achieve your New Year’s resolutions in 2019. Feedback / Connect: 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: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Purchase Winning Resolutions HERE Episode 54 Show Notes [00:00] Welcome and Intro [1:45] 19 Ways to Keep Your Resolutions in 2019 19) Schedule forest time 18) Set precise resolutions 17) Re-frame negative resolutions into positive language 16) Set peaceful resolutions 15) Set resolutions for a season not a year 14) Take time to plan 13) Anticipate pitfalls 12) Track your resolution 11) Go public 10) Buddy Up 9) the Best offense 8) A Good defense 7) Do delay 6) Get willpower contagion 5) Leverage friction 4) Precommit 3) Piggyback your habit 2) Shrink your habit 1) Make a vow [23:45] Closing words
If you want to keep your resolutions, you need to start by setting them right. In this excerpt from his new book Winning Resolutions, Keith McArthur explains the 6Ps of setting resolutions. They need to be precise, proximal, practical, positive, peaceful, and promised. Later in the episode, Keith chats with nutrition contributor Michelle Jaelin. Feedback / Connect: 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: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Purchase Winning Resolutions HERE Episode 53 Show Notes [00:00] Welcome and Intro [1:50] Excerpt from Winning Resolutions: Achieve Your Biggest Goals and Wildest Dreams Once and for All In this excerpt, Keith outlines the 6 Ps of planning your resolutions: Precise – you need to know exactly what success looks like for your resolution and when you’re going to get it done Proximal – In general, short term goals work better. I recommend resolutions of 3 months, not the full year Practical – Your goals need to be realistic so you truly believe you will accomplish them Positive – replace words like quit and never with a focus on what you’re doing to do instead Peaceful – your resolutions need to align with each other and your core values Promised – Treat your resolution like a promise to yourself [19:50] Nutrition contributor Michelle Jaelin on New Year's Goals and Resolutions 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: Looking back to review previous year's goals [20:55] The importance of framing goals in the positive [21:31] Michelle's 2019 Goals [25:00] Where to find Michelle: Twitter: @nutritionartist Instagram: /nutritionartist Facebook: /nutritionartistRD [27:00] Closing words
Is your resolution to lose some weight in the new year? Resolutions related to fitness and weight loss are the most commonly set. In this episode, we continue our series on winning resolutions with an interview with Brian Tao. He set a resolution one year ago to lose enough weight to go from obese to healthy. Brian shares the steps he's taking to achieve his resolution, how he still eats whatever he wants, and why he weighs himself several times each day. Feedback / Connect: 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: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Episode 52 Show Notes [00:00] Welcome and Intro Winning Resolutions will be released on December 11, but it's available for pre-order now. Order on Amazon Order on Kobo Order at Barnes & Noble To get a pile of pre-order bonuses, go to MyInstructionManual.com/resolutions [2:35] Featured interview with Brian Tao Brian Tao is a portrait photographer who set a goal to go from obese to healthy on the body mass index. In this conversation, Keith and Brian discuss: Why Brian decided he wanted to make losing weight a priority [3:50] Calories in vs. calories out [7:00] What changes did Brian make to his diet? [11:25] Why Brian decided to weigh himself several times a day [15:45] Weight gains at Chinese New Year's [23:00] [33:00] Closing words
Gretchen Rubin is back! In this episode we talk about why it's important to know if you're a moderator or an abstainer when it comes to setting habits and resolutions. Gretchen also reveals her own personal instruction manual for life - the Gretchen Rubin recipe for success. I ask her to reveal her guilty pleasure, and how she wants the world to remember her when she's gone. Later, we're joined by mindfulness expert Joelle Anderson. I ask her why meditation isn't more relaxing. Feedback / Connect: 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: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Episode 51 Show Notes [00:00] Welcome and Intro Winning Resolutions will be released on December 11, but it's available for pre-order now. Order on Amazon Order on Kobo Order at Barnes & Noble To get a pile of pre-order bonuses, go to MyInstructionManual.com/resolutions [2:53] Featured interview with Gretchen Rubin: Part 2 Click here for Part 1 of the interview. Gretchen Rubin is New York Times bestselling author of multiple books including The Happiness Project, Better Than Before, and The Four Tendencies. In this conversation, Keith and Gretchen discuss: Abstainers vs. moderators: Why some people need to go cold turkey and others do better with moderation [2:53] Gretchen's four foundational habits [7:59] The controversial science of clean vs. messy desks [10:30] [16:00] Gretchen's Instruction Manual 1. What are the habits you maintain every day to stay happy and healthy? [16:15] Go to bed between 10:30 and 10:45 and get up at 6am Go for a short walk with dog every morning and a long walk in Central Park when she can Work every day Read every day 2. What personal development book do you recommend? [17:27] The Autobiography of Benjamin Franklin 3. Favorite personal mantra / inspirational quote [18:28] Be Gretchen 4. What's your one guilty pleasure? [19:10] Drink immense amounts of caffeine. 5. When your time comes, how do you want to be remembered? [19:55] As someone who helped other people to find happiness. [20:46] Where to find Gretchen Website: GretchenRubin.com Four Tendencies quiz: Quiz.GretchenRubin.com Instagram: @gretchenrubin Twitter: @gretchenrubin Podcast: Happier with Gretchen Rubin [22:09] Mindfulness contributor Joelle Anderson on why meditation isn't always relaxing 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: It's a common misconception that mindfulness is supposed to be relaxing [23:20] If meditation isn't going to make us feel better, why bother? [25:05] Where to find Joelle [] Kernelofwisdom.com YouTube.com/KernelofWisdom1
Gretchen Rubin is one of the biggest names in self-help, but she's also special to me on a personal level. After my little sister gave me a second chance at life last year, I read everything I could get my hands on about how to be happier and healthier. One of the first books I read --- and the one that made the biggest impact on me --- was Gretchen Rubin’s The Happiness Project. Over the past few months, I’ve been getting to know Gretchen’s work in even more detail as I researched wrote my new book Winning Resolutions: Achieve Your Biggest Goals and Wildest Dreams Once and For All. Gretchen Rubin joins me on this episode of the podcast to talk about her four tendencies framework and how it can help you keep your resolutions. And fitness contributor Kathleen Trotter shares what she says are the three pillars of a balanced fitness routine. Feedback / Connect: 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: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Episode 50 Show Notes [00:00] Welcome and Intro Winning Resolutions will be released on December 11, but it's available for pre-order now. Order on Amazon Order on Kobo Other retailers coming soon To get a pile of pre-order bonuses, go to MyInstructionManual.com/resolutions [4:02] Featured interview with Gretchen Rubin Gretchen Rubin is New York Times bestselling author of multiple books including The Happiness Project, Better Than Before, and The Four Tendencies. In this conversation, Keith and Gretchen discuss: The TV program This Time Next Year (see YouTube clip below) [5:35] How Gretchen discovered the Four Tendencies [7:09] Gretchen provides an overview of The Four Tendencies [8:04] Upholders, obliger, rebels, questioners Outer + inner expectations quiz.gretchenrubin.com Gretchen and Keith are both upholders [11:06] Obligers [13:20] Questioners [18:50] How the tendencies overlap [23:07] Rebels [28:00] [34:33] Where to find Gretchen Website: GretchenRubin.com Four Tendencies quiz: Quiz.GretchenRubin.com Instagram: @gretchenrubin Twitter: @gretchenrubin Podcast: Happier with Gretchen Rubin [34:33] Fitness contributor Kathleen Trotter on her three pillars of a balanced fitness routine 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 a balanced fitness routine is critical [35:00] Pillar 1: cardiovascular [36:00] Pillar 2: strength training [38:42] Pillar 3: flexibility + mobility [40:05] Where to find Kathleen [42:25] KatheenTrotter.com Instagram: KathleenTrotterFitness Twitter: KTrotterFitness Facebook: KathleenTrotter [42:45] Closing words
When Allison Baggerly and her husband learned she was pregnant, it was a surprise blessing. It was also super-stressful. Over a hundred thousand dollars in debt, they didn’t now how they were going to be able to afford daycare and other baby expenses. Allison's story is featured in the upcoming book Winning Resolutions. She joins us today to share how she accomplished her biggest goal. Later in the episode, mindfulness contributor Joelle Anderson takes listeners through a guided meditation. Feedback / Connect: 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: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Episode 49 Show Notes [00:00] Welcome and Intro [3:15] Featured interview with Allison Baggerly Allison is the creator of InspiredBudget.com. After getting her family out of $111,000 in debt, Allison now focuses on helping others to do the same. She lives in Denton, Texas. In this conversation, Keith and Allison discuss: How a surprise pregnancy frightened Allison and her husband into getting out of debt. [3:20] The debt snowball method vs. the debt avalanche method [5:20] Where the Baggerlys cut back on spending [6:50] The biggest challenge was getting burnt out on the journey [10:20] Looking forward to the reward at the end of the journey [11:25] How they brought in extra revenue [14:50] Allison's approach to savings / sinking funds [17:10] How Allison learned about finance and budgeting [21:20] Allison mention The Total Money Makeover by Dave Ramsey. Where to find Allison Website: InspiredBudget.com Instagram: @inspiredbudget [22:30] Mindfulness contributor Joelle Anderson shares a guided 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 is a guided meditation [23:10] Joelle takes us through a guided meditation [26:05] Where to find Joelle Kernelofwisdom.com YouTube.com/KernelofWisdom1 [30:00] Closing words Feedback & Connect Subscribe to My Instruction Manual on Apple Podcasts or on Android Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page Check out our Pinterest page: myinstructionmanual
Flo Evans has always dreamed of running the New York City Marathon. But she worried she was too out of shape and overweight to ever achieve her goal. When she turned 40, she set a resolution to make finally make her dream a reality. She joins us this week to talk about the steps she took to make it happen. Flo's story is profiled in the book Winning Resolutions, which will be released on Tuesday, Dec. 11. In this episode, host Keith McArthur speaks also with nutrition contributor Michelle Jaelin about why we need more magnesium in our diets. Feedback / Connect: 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: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Episode 48 Show Notes [00:00] Welcome and Intro [4:36] Featured interview with Flo Evans Flo is a New York City mom who set a resolution to achieve her biggest goal and wildest dream of running the New York City marathon. In this conversation, Keith and Flo discuss: How Flo went from out of shape and overweight to become a marathon runner [4:36] Flo's first half marathon [10:15] Flo signs up for eight more races [16:25] Struck by injury [18:57] Flo's advice for others wanting to run a marathon [18:57] Post marathon report [23:54] [31:21] Nutrition contributor Michelle Jaelin on magnesium 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: The various benefits of magnesium including the possible prevention of insomnia Where to find magnesium Where to find Michelle: Twitter: @nutritionartist Instagram: /nutritionartist Facebook: /nutritionartistRD
This is my most personal episode yet. I open up to talk about the challenges I face with my son Bryson, and about life, death, hope, and baseball. All this to mark the first anniversary of the My Instruction Manual Podcast. Feedback / Connect: 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: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Episode 47 Show Notes [1:03] Welcome and Intro [2:43] "My promise to Alex." An essay by Keith featuring music by Julie Maxwell Read the essay here. Quote from Jaylene's speech: I want everyone to make a promise to Alex today. One you must keep. In all you do, be grateful, confident and happy. Never let anything hold you back from being who you are. Embrace every minute and every day. And most importantly, love hard and be there for each other. Music is used by permission of the composer Julie Maxwell. She also provides a more limited license under Creative Commons. Title "Wasteland Dusting" Author "Julie Maxwell" Source: http://freemusicarchive.org/music/Julie_Maxwells_Piano_Music/ License: https://creativecommons.org/licenses/by-nd/4.0/ Website: http://www.juliemaxwell.com bandcamp: https://juliemaxwellspianomusic.bandcamp.com/ [6:35] "Baseball and belonging." An essay by Keith McArthur featuring music by Julie Maxwell This story was based on a blog post I first published in 2015 and updated recently on My instruction Manual. Read the essay here. Music is used by permission of the composer Julie Maxwell. She also provides a more limited license under Creative Commons. Title: “Mars Landscape: Sun Set" Author “Julie Maxwell” [11:04] “Grateful for Hope.” An essay by Keith featuring music by Julie Maxwell Read the essay here Music is used by permission of the composer Julie Maxwell. She also provides a more limited license under Creative Commons. Title "I Miss You" Author "Julie Maxwell" [16:57] "Let's talk about death to learn about life." An essay by Keith McArthur Read the essay here. [20:32] "Set Good Habits." An excerpt from the audiobook of 18 Steps to Own Your Life: Simple Powers for a Healthier, Happier You Download a free copy of 18 Steps to Own Your Life here [25:28] Closing words
Kerry Rowett, author of Align + Attract, shares her tips on how to create a business you love. Her book focuses on entrepreneurs building businesses from scratch, but the tips she offers in this episode apply to everyone. And host Keith McArthur speaks with fitness contributor Kathleen Trotter about fitness and weight loss. Feedback / Connect: 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: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Episode 46 Show Notes [0:00] Welcome and Intro [3:42] Featured interview with Kerry Rowett Kerry is author of Align + Attract: Align Your Energy to Create a Business You Actually Love. She is a Holistic Kinesiologist living in Adelade, Australia. In this conversation, Keith and Kerry discuss: The difference between Kinesiology in Australia and North America [4:30] What Kerry means by alignment [5:40] How Keith relates to the Anna character [10:53] Lessons Anna learns in the book: You don't need to be working all the time [13:13] Let go of perfectionism [15:43] Focus on being useful and helpful [18:12] Celebrate your successes [20:47] [23:00] Kerry's Instruction Manual 1. What are the habits you maintain every day to stay happy and healthy? [23:25] Movement every day, especially walking and yoga Green smoothies Drinking lots of water Meditation 2. What personal development book do you recommend? [24:30] You Can Heal Your Life by Louise Hay 3. Favorite personal mantra / inspirational quote [24:43] Teamwork make the dream work Trust the process It is what it is 4. What's your one guilty pleasure? [27:13] Wine 5. When your time comes, how do you want to be remembered? [28:02] For the love she has for her family, friends and clients For her book and future books [28:37] Where to find Kerry Website: AwakenKinesiology.com Website: Alignandattract.com Instagram: kerryrowett Facebook: /awakenkinesiology [29:22] Fitness contributor Kathleen Trotter on Exercise and Weight Loss 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: Exercise should be about health benefits first, not weight loss [30:30] In order to reach your goal, you need to be specific about what your goal is [33:00] Kathleen's four-step recipe for losing weight [35:00] Interval cardio Build muscle mass through weight training Sleep and recovery Nutrition Where to find Kathleen [39:45] KatheenTrotter.com Instagram: KathleenTrotterFitness Twitter: KTrotterFitness Facebook: KathleenTrotter [40:02] Closing words
Kristen Meinzer, co-host of the By The Book podcast, shares her picks for best and worst self-help books. And host Keith McArthur speaks with Joelle Anderson about how mindfulness and meditation can help with insomnia. Feedback / Connect: 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: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Episode 45 Show Notes [00:00] Welcome and Intro [3:00] Featured interview with Kristen Meinzer Kristen is co-host of the By the Book podcast. Kristen works full-time in the podcast industry as a producer and host. In this conversation, Keith and Kristen discuss: How Kristen's background as a critic affects how she approaches self-help books [4:47] When Kristen the skeptic goes woo-woo [6:30] Past Lives, Future Healing by Sylvia Browne Gratitude and kindness as universal keys to happiness [7:12] Kristen's favorite books from the podcast [8:20] What to Say When You Talk To Yourself by Shad Helmstetter The Nature Fix by Florence Williams Kristen's Least Favorite books from the podcast The Secret by Rhonda Byrne Men are From Mars, Women are From Venus by John Gray Miracle Morning by Hal Elrod French Women Don't Get Fat by Mireille Guiliano Kristen on meditation [12:50] [15:18] Kristen's Instruction Manual 1. What are the habits you maintain every day to stay happy and healthy? [15:40] Brings her portable travel mug everywhere Wears sunscreen every day 2. What personal development book do you recommend? [15:43] Dream More by Dolly Parton 3. Favorite personal mantra / inspirational quote [19:06] "Most people aren't talking about you. And that's a good thing." -- Kristen's nana. 4. What's your one guilty pleasure? [20:08] Cheetos Frozen margaritas 5. When your time comes, how do you want to be remembered? [20:55] As being kind and joyful and as someone who wore vibrant-colored mini-skirts until she died. [22:05] Where to find Kristen Instagram: @k10meinzer Twitter: @kristenmeinzer Facebook: By The Book Community Page [22:53] Mindfulness contributor Joelle Anderson on Insomnia 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: How regular meditation can prevent insomnia [23:58] How meditation can help in the moment when you're experiencing insomnia [24:41] Where to find Joelle [27:10] Kernelofwisdom.com YouTube.com/KernelofWisdom1 [27:37] Closing words
Laura Vanderkam, author of Off the Clock, shares tips to help us feel less busy while getting more done. And host Keith McArthur speaks with nutrition contributor Michelle Jaelin about calcium, dairy, and how much we really need. Feedback / Connect: 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: keith@myinstructionmanual.com 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 44 Show Notes [00:00] Welcome and Intro [2:21] Featured interview with Laura Vanderkam Laura is author of several productivity and time management books. Her most recent book is Off the Clock: Feel Less Busy While Getting More Done. Her TED Talk on how to gain control of your free time (embedded below) has been viewed more than 10-million times. Laura is also the co-host of the Best of Both Worlds podcast. In this conversation, Keith and Laura discuss: How becoming a mom made Laura so interested in time management [3:45] What Laura's personal time logs taught her about how she spends her time [5:55] What Laura has learned about how other people spend their time and their attitudes towards time [7:21] How spending more time with other people stretches our perceptions of time [9:33] How the brain perceives time and memories [12:09] How does feeling like we have more time help us to get more done? [13:43] The importance of saying 'no' [18:25] Tip: Write next year's performance review now [20:20] Laura's Best of Both Worlds podcast [23:19] [27:40] Laura's Instruction Manual 1. What are the habits you maintain every day to stay happy and healthy? [27:52] Track every waking moment Run at least one mile 2. What personal development book do you recommend? [30:30] The Seven Habits of Highly Effective People by Stephen R. Covey 3. Favorite personal mantra / inspirational quote [31:26] "Plan it in. Do it anyway." 4. What's your one guilty pleasure? [32:25] Dark Chocolate 5. When your time comes, how do you want to be remembered? [32:40] As someone whose writing helped people to change their lives for the better. [33:38] Where to find Laura Website: Lauravanderkam.com Podcast: Best of Both Worlds Instagram: @lvanderkam Twitter: @lvanderkam [34:44] Nutrition contributor Michelle Jaelin on calcium, dairy and how much we really need 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: Non-dairy sources of calcium [35:22] Changes to Canada's food guide [36:50 Where to find Michelle: Twitter: @nutritionartist Instagram: /nutritionartist Facebook: /nutritionartistRD [x] Closing words
Allison Melody, host of the Food Heals podcast, talks about the healing power of food. And host Keith McArthur speaks with fitness contributor Kathleen Trotter about the best exercise for weight loss. 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: keith@myinstructionmanual.com 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 43 Show Notes [00:00] Welcome and Intro [2:14] Featured interview with Allison Moody Allison Melody is host of the Food Heals podcast. By her 25th birthday, Allison lost both her parents to cancer. This led her to explore non-traditional healing methods, including nutrition. In this conversation, Keith and Allison discuss: How her parents' untimely deaths led to Allison's interest in healing foods [2:15] Food elimination diets [3:45] How to know when to trust your doctor and when to look at other alternatives [4:58] Muscle testing [11:35] [14:05] Allison's Instruction Manual 1. What are the habits you maintain every day to stay happy and healthy? [14:23] Getting enough sleep Drinking enough water Write gratitude journal Don't check cell phone when first wake up Healthiest possible smoothie 2. What personal development book do you recommend? [16:28] The Universe Has Your Back: Transform Fear to Faith by Gabrielle Bernstein 3. Favorite personal mantra / inspirational quote [18:15] "Let thy food be thy medicine; let thy medicine be they food." "Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us." --- Marianne Williamson 4. What's your one guilty pleasure? [19:18] Wine 5. When your time comes, how do you want to be remembered? [21:21] As someone who truly made a difference in helping people heal themselves. [21:55] Where to find Allison Website: FoodHealsNation.com [22:56] Fitness contributor Kathleen Trotter on the best exercise for weight loss 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 exercise is more about overall health benefits than weight loss [24:20] The importance of getting really specific with weight loss goals [26:10] Kathleen's weight loss recipe [27:25] Where to find Kathleen [33:03] KatheenTrotter.com Instagram: KathleenTrotterFitness Twitter: KTrotterFitness Facebook: KathleenTrotter [33:31] Closing words
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