SELF • BUSINESS • SPIRITUAL • FUN
THEPRIORITIZEDLIFE ISSUE NO. O3 • AUGUST 10, 2018 • FREE
5 HEALTH APPS YOU NEED TO TRY These Apps Make Health Tracking Easy
THE ANATOMY OF A SMORE
21 WAYS TO GRATITUDE
A Deeper Look At The S'more On This National Day
For More Abundance and Clarity
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your life! This one is stylish and sturdy. Great for any cell phone or tablet, non-slip rubber grips on the bottom, and a handy slot for a charging chord. Quit propping your phone up on your books and get this adorable lady boss accessory for your desk!
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Table of Contents
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Editor's Note
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Is It Time To Ditch Your Social Media?
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Blogs to Watch
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Podcasts to Watch
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The 7-Step Autoresponder Audit
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3 Questions To Help You Find Your Purpose
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August Free Coloring Page
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August Planner Pages
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Charity of the Month: Charity Miles
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Be a Contributor
FROM THE EDITOR
JUST A NOTE Miranda Merten Editor-In-Chief Founder, The Prioritized Life
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Health and wellbeing are such an important part of life. If you want to succeed, both personally and professionally, you have to take care of yourself. What have you done lately to make sure that you are putting your needs ahead of others? I want you to take a moment to think about that, and if you can't come up with a few examples from the past month,
you are well overdue. Check out one of the five apps detailed in this issue to help you stay on top of your health, and also check out the 21 Ways to Gratitude to help you remember how to live in the moment and be grateful for the things you have. Life is too short to not appreciate everything you've earned. Today and every day, don't forget to Prioritize Your Life!
52 SMALL CHANGES: DISCONNECT
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I know how much you love your phone. You never leave home without it (if you can help it), you feel incomplete without it, you probably sleep with it. There's a 50% chance you're reading this magazine on it. For the sake of your mental health, I am going to suggest something: disconnect. Try a little experiment with yourself and start by simply leaving it in another room for a few hours. Take it a step further each time until you can complete a "disconnect day". You'll find these down days help promote your mental clarity. On your other days, make sure you are using apps that help better your life. Try adding one of the apps below.
THE TOP 5 HEALTH APPS YOU NEED TO TRY 1. Get More Active with a Fitbit and the Fitbit App About 10 years ago, Fitbit (https://www.fitbit.com) took the health world by storm. Stylish little health & fitness trackers that can be worn on your wrists to track tons of health stats. Having information at your fingertips is one of the best and easiest ways to understand what you need to succeed and make the most of any activity. In May 2009, Fitbit launched their fitness tracker designed to make it easier to manage a healthy lifestyle and encourage activity. The early Fitbit tracked steps taken, calories used, and very little else. Since then, the company has expanded and modified their product, creating multiple models at price points for every budget. With each model possessing unique and valuable features, there is a Fitbit for every need and every fitness level. Fitbits are worn on the wrist; they are sleek and low profile. Depending on the model, they can also double as a watch. You can check out their website to view all current styles: https://www.fitbit.com. Aftermarket wristbands are available, as well as accessories that add charm and enhance certain features. The most modern Fitbits have extended battery life and wireless sync capabilities. So where does the app come in? Available via app stores and online, the Fitbit app is a great tool to manage activity, sleep patterns, map out exercise routes, and much more. Depending on the model, the Fitbit may also have capabilities to sync email, send texts, and play music. The popularity of Fitbit stems from the interactive support the device and the app provide. Fitbits track a multitude of activities in real time: ● Steps taken ● Heart Rate ● Flights of stairs ● Location ● Sleep quality Fitbit not only tracks your activity - it prompts you to move when you have been sedentary for too long, reminding you that you need to move and shake things up a bit. Fitbit works best when the app is paired with a device. The app can work on a smartphone without the physical Fitbit, but it loses some features. You can find the app for your device through Apple, Google Play, and the Windows Store. Tip: Get the Fitbit scale to auto-sync your weight data. And don't forget to connect with friends to compete and complete challenges (for the competitive side in you)!
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2. Start Meditating with the Calm App When was the last time you tried meditating? Meditation is the practice we use to calm our minds and magnify our focus on one thing, such as breathing. It clears away the clutter in our minds and helps us find rest and clarity. Meditation is not fundamentally religious, though it is used in some religions. It is neither “new age nonsense” nor a form of escapism. It is a calming technique that brings us back from the chaos of the world to a place of inner peace. Meditation is becoming more mainstream and is used by people you might not expect, such as professional athletic teams and large corporations. The clarity that comes from meditation is valuable and can only enhance your state of being. Smartphones, tablets, and other devices have unlocked a world of possibilities in every area of our lives. This includes meditating. Yes, there's an app for that. Apps are available to help guide meditation and offer the rest and
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peace that comes through calming the mind. The Calm app (https://www.calm.com) is a free app that includes sleep assistance and meditation options. It uses audio and visual components to redirect the mind from chaos to calm. It basically makes meditation easy and less daunting. Once inside the app, it can be used to help with restful sleep and clearing the mind through meditation. Sleep features: It uses storytelling, music, and sounds to send listeners off into deep sleep - or as background noise to alleviate stress or anxiety. The storytellers have calm and soothing voices and use their storytelling to help you drift off into sleep, I have fallen asleep without realizing it! There are many sounds and musical ensembles to choose from, each with a complimentary visual that enhances the experience. Love the sounds of nature, or water? This app has multiple soundscapes to choose from. Meditation features: The Calm app takes meditation seriously. It has a multitude of categories to choose from: relieving anxiety, gaining focus, relationships, resilience, and self-care. The app offers meditation
exercises for these and more. Soothing teachers offer understanding and validation for whatever you’re going through and hold your metaphorical hand as they guide you from stress to bliss.
calories you must eat/burn to achieve one pound of weight loss per week based on your current weight. Not only that, it will share the breakdown of fat, carbohydrate, and protein calories you should consume per day to optimize your food choices for reaching your goal.
Bonus features: Though the app is free, there are paid features that unlock what they call Master Classes, where you can watch videos from best-selling authors and teachers in health and wellness, and learn directly from them. You can watch previews of the master classes before you buy to ensure you love the content. Whether you love the sound of nature, melodies, storytelling, or a guided meditation, the Calm app delivers high-quality content in both the free and paid versions. This easy-to-use app is straightforward and worth the download. Find it wherever you download applications for your personal device, or visit the website for direct links: https://www.calm.com
3. Nutrition and More – My Fitness Pal
Immediate feedback: Each time you use the app, it learns about you and what you are eating. As you enter information into your food diary, the calorie countdown tracks your available calories left for the day in real time so there is no guesswork about where you are in the day’s allotment. Large brand name database: My Fitness Pal is everevolving and has a large brand name database that lists the nutrition information you need to track your food intake accurately. Love the egg salad sandwich from Starbucks? They’ve got that in the database. What’s more, you can save each entry you make into the food diary and simply reuse it again and again every time you have that meal. This ensures your time spent in the app is highly efficient. You can also create and save your own meals. Barcode scanner: If your item isn’t already in the app, or
Whether you are looking to gain or lose weight, it can be difficult if you can’t track your nutrition in relation to your weight goals and activity. My Fitness Pal (https://www.myfitnesspal.com) makes it possible to track food values and coordinate those values with your unique goals.
you don’t want to key in the brand name, you can use the barcode reader and the information about that item will populate into the app. You can save this information for future uses. I've found that most barcodes are found, but there are the occasional obscure ones you'll have to enter. Objective reports: My Fitness Pal keeps track of your
My Fitness Pal is a free app that tracks what you eat, counts calories, and maps out a plan to reach your weight goals. There is an upgrade with an annual fee which unlocks additional features to help make the experience highly personalized, but I have always used the free version. Let’s look at the features that make this app an excellent tool for managing your weight: Starts with your stats: My Fitness Pal creates a profile that gathers your height and weight data. Additional information about your weight gain or weight loss goals is also recorded. Creates a plan: It takes your weight goals and calculates a plan based on your personal preferences. Example- you want to lose 30 pounds, one pound per week. My Fitness Pal will calculate the number of
calorie intake and energy output. It monitors your goals and provides reports with easy-to-understand graphs that objectively monitor your progress. Online Communities: There are plenty of online communities supporting the My Fitness Pal app. You can also find tutorials from the company and avid users on platforms like YouTube. These groups help you better understand the variety of uses for the app, and create a sense of belonging through shared experience. I have joined a few different groups in the past, and the challenges and community really help increase motivation. Gaining or losing weight can be tricky if you aren’t aware of where you are and where you want to be. My Fitness Pal will help get you there! https://www.myfitnesspal.com 07 | The Prioritized Life
4. Start Running with C25K Have you ever imagined running a 5K? Does this feel impossible from your vantage point on the couch with a bag full of chips? Fear not, you can start running - and be race-ready in 8 weeks with the C25K runner’s app (http://www.c25kfree.com). A 5K is a 3.1 mile – or 5 kilometer - race that usually accompanies larger races like marathons or community runs. 5Ks are realistic goals for people who are just beginning their running journey, and the C25K app is an excellent and safe way to train. Josh Clark developed the C25K- Couch to 5K plan after he struggled through the beginnings of a running routine in 1996. The pain and overwhelm were discouraging. He knew that there had to be a better way to onboard into the running lifestyle; without it, many people would quit before they truly discovered that they can run and don’t have to hate it. He developed the plan - and beta tested it with his own mother, who went on to run her first 5K. As a result, there is now an app that has worked out every detail for going from the couch to 5K in 8 week’s time. Not only will users be running their first 5K, they will have been onboarding with proper training. They will have built the enthusiasm and success they need to make running a lasting part of their lifestyle. The app uses a regimented program with an audio coach that guides runners on a 3 day per week, 30-minute run. The runs begin with quick intervals of walking and jogging, expanding over time into running for longer
and longer amounts of time. Reviewers of the app consistently report that running feels effortless, and they are motivated to keep at it because they see results. They feel they can manage the process without wanting to give up. While no prior running experience is needed, it is important to have proper running gear to increase satisfaction and success. Here are some tips for getting the proper equipment: Get shoes that fit well: Specific running shoes are important. Just because the shoe has a brand name doesn’t mean it’s necessarily meant for running. The best plan is to visit a running store and get fitted for shoes designed to match your body style, running style, and other needs. A running store has trained staff who can assess your needs and get you in the best running shoe. Buy proper running clothes: Ladies, you’ve got to have a great bra. Bras should be one size up in the rib cage and one size smaller in the cup than your everyday bra. The goal is no movement in the chest when running. Clothing with wicking properties is ideal. Lightweight fabrics that breathe and have pockets for keys and other items are essential. Don’t minimize the value of running socks. Good socks stay put, provide a barrier against blisters, and wick away moisture. The more you run, the more you will hone in on the style, fit, and design you want in your running gear. Running belt/armbands: Running with your phone is essential to use the C25K app. You will need a way to manage your phone and either hear it, or wear earbuds while you run. There are all sorts of running belts, fanny packs, and arm bands designed to carry your phone and give you the freedom you need to run. Going from Zero to Running Hero is possible with the C25K app, but patience is the key. If you are already in pretty good shape, the initial runs may feel too easy. Don’t get ahead of yourself. If the first few days still seem too tough, that’s ok too, just lengthen the number of days you onboard. Be patient and consistent, and you will begin running 5Ks in no time. http://www.c25kfree.com
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5. Strava – Track Your Route, Speed, And Distance If you are a hard-core athlete and love socializing, Strava (https://www.strava.com/mobile) is the app for you. Strava is the intersection where a competitive nature meets a social media platform. It’s a place to share training information, compete with other athletes, and be part of a community with a common goal. Generally used for running and cycling, the site uses GPS technology to keep track of the distance, speed, and other aspects of a “segment.” The information becomes part of the interface and shows up on the platform’s feed - similarly to the way Facebook works. Users have profiles and a dashboard that they control. People who run, or ride, the same segment can compete for distance and time and become ranked on a leaderboard with bragging rights for top performance. Like Facebook, users can engage with one another and give kudos or likes to their colleagues and have a dialogue with anyone. It’s also a great way to plot out a run or ride and challenge others to a race, whether or not they live nearby. The site is also friendly for other sporting events. Users manually add their distance and time for events, such as swimming, where a smartphone or device can’t rely on GPS. Users have no limitations on what they can post, but the general concept is designed for fitness fanatics.
Strava is also a great way to create a club or group that shares the platform to disseminate information and plan events easily, maximizing efforts and making more time for meaningful activities rather than administrative duties. One of the best features under the freemium is called Beacon. This feature allows anyone the user designates to track their whereabouts in real time. This is a feature that expands the safety net for adventurous types and reduces the worries of being hurt in a remote area without access to help. As with other apps, there is a premium upgrade that unlocks additional features. These features are designed to highly customize and personalize the experience. Increased metrics and analytics are available, as well as the ability to create elite connections with dedicated athletes who are equally invested to their respective sport. Unlike some apps that charge an annual fee up front for the upgrade, Strava has an option for a monthly fee that is fairly nominal. If you’re serious about running, cycling, or athletics in general, Strava is a resource and social network designed for you. Connect with a fitness community that puts a focus on health and social connectivity right through your device. https://www.strava.com/mobile
Aside from being an excellent way to socialize with likeminded athletes, the app collects vital data during activity that can be analyzed and used to train better. From heart rate monitoring to other metrics, the data is stored and ready for review from the dashboard.
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Blog Watch Who doesn't love new blogs to read and follow? My favorites are usually women centered and cater to creating your best life. I've stumbled across a good amount, and sharing is caring! So here is a round up of blogs you should be checking out. Don't forget to visit my blog: www.theprioritizedlife.com/blog for my views on living your best life.
BLOGS GUARANTEED TO CHANGE YOUR LIFE. IMPLEMENT WISELY. Mind Body Green https://www.mindbodygreen.com Mind Body Green literally has everything! From mindfulness, food, health, relationships, movement, home, beauty and even the planet. Whether you are interested in just one or two things or you would like to learn a little from each area of your life, this blog delivers. There are also courses available.
Marie Forleo https://www.marieforleo.com/marietv Marie Forleo. The place to be to create a business and a life that you love.I've been following Marie Forleo for years. Whenever I need a boost of inspiration, or advice that I know will be on point, I check out Marie's blog or podcast (so yes, this technically could go on the podcast list). Marie has a wildly popular program that opens yearly for registration, B-School.
Tiny Buddha https://tinybuddha.com Simple wisdom for complex lives. Tiny Buddha is another all-in-one site that has an abundance of topics for you to explore. If you'd like to explore topics on mindfulness, peace and spirituality, this blog is a great place to start. They also have a "Story Changing" course, it you want to adjust the narrative of your life.
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Podcast Watch Do you fancy listening more than reading? Well, I've got some podcasts for you! We don't always have the luxury of sitting down with our tea or coffee (or wine!) and reading words. In those cases, we need something a little more portable and effortless. Enter podcasts! Add these gems to your playlist for instant life enhancement.
HAVE A LISTEN. YOU MIGHT LEARN SOMETHING. Self Improved https://truestressmanagement.com/category/podcast From the creators of truestressmanagement.com, this is a podcast dedicated to stress relief. You'll get tips on how to manage stress, improve your life and make incremental changes to live a happier and more fulfilling life. Not only to they give you the tips, they give you actionable strategies and steps to take.
The Mindful Kind http://www.rachaelkable.com/podcast The Mindful Kind is exactly what it sounds like. It's all about how to be mindful in your life. Described by her listeners as “genuine, down-to-earth and encouraging”, Rachael is passionate about empowering people around the world to live more mindfully in fun, simple and meaningful ways.
Optimal Living Daily http://oldpodcast.com What's cool about Optimal Living Daily is that it's a podcast that reads blogs and articles. Yes, they handpick and read the best daily web content on personal development, minimalism, finance, health, business, and more (with author permission). The perfect option if you want to get perspectives from different sources all in one place.
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Making one person smile can change the world. Maybe not the whole world but their world.
It's free, infectious, and can instantly brighten your day. Let's celebrate the smile during "National Smile Week"! One of the things I decided to do when I created this project was to take the time to enjoy the little things in life. Enjoy the things that you don't normally appreciate. We don't stop to think that some people never get the chance to see a sunset - those born blind, those forced to spend their lives in captivity or in Alaska where they have to wait months - and they can't view nature's little gifts. This week, take the time to enjoy the sunset, at least once. Take a picture if it suits the moment! Lastly, share these moments with someone you care about, and don't forget to let them know you love them.
NATIONAL SMILE WEEK
THE ANATOMY OF A S'MORE
That Childhood Campfire Favorite Is More Than Just Slapping Stuff On A Graham Cracker
NATIONAL S'MORES DAY AUGUST 10, 2018
IT ALL STARTS WITH A GRAHAM GOOEY MARSHMALLOW
Most grahams will do here, but if you want to shake it up, make it cinnamon or chocolate flavored
You can't have a s'more without some sort of mallow. The vegan ones are delicious best when melted over fire
OH YES, CHOCOLATE MAKE IT FANCY Wanna get creative? Throw on a Reeses Peanut Butter Cup or some crispy bacon. You really can't mess this up. Happy S'mores Day!
Hershey's is classic, but don't be afraid to go gourmet. Dark, chili, get crazy if you like!
W A Y S T O 21 GRATITUDE
PERSONAL DEVELOPMENT
Gratitude has a habit of spilling over into every aspect of your life—especially when you honor your body and mind with exercise, good food, rest and mindfulness. It’s like sunshine on a dark day, when it is genuine and really lived. Embracing gratitude to create more abundance and clarity in twenty-one days will require creating new habits, commitment and focus. Here are twenty-one ideas for maximizing your efforts, to make your new lifestyle as joyful and stress-free as possible. 17 | The Prioritized Life
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Practice Gratitude Waking and Falling Asleep The quickest way to get into the habit of gratitude: Find three things to be grateful for, first thing in the morning. And when your head hits the pillow, think of three things you were grateful for that happened during the day.
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Heal Relationships with Gratitude No matter how angry you are with someone, don’t go to bed without thinking about, finding, and telling them something you love about them.
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Find Small Things You Take for Granted Sometimes the things we should be most grateful for, we miss. Instead, we take them for granted. Looking for these small, overlooked details of our lives helps teach us to be more situationally aware,.
0 1 Surround Yourself with Beauty
Look for ways to add visual beauty in your surroundings. Treat yourself to fresh flowers every week. Get rid of clutter. Find ways to incorporate images that bring you peace into every day items such as your coffee mug, your mouse, you’re your pens, inspirational posters— even your yoga mat!
0 7 Volunteer Your Time
Nothing helps us see our blessings more clearly than volunteering to help those who are in pain. Nothing helps us love others more than working with others for a common, positive goal. When you help others, you quickly learn that you are the one blessed.
0 2 Dress For Success
0 8 Be Grateful for Your Business
0 3 Incorporate Color Therapy
0 9 Reframe Your Conversation
No, this doesn’t mean wearing a power-suit, or whatever is most fashionable in women’s business wear today. I'm talking specifically about comfortable clothing! Get into your best relaxing gear.
Color has been shown to enhance mood … or knock it down. Now is your perfect opportunity to step out of your comfort zone and wear gorgeous, rich and vibrant colors to boost your mood.
What happened today in your business that made you happy or made you feel enriched? Don’t be one of the millions who gush about their personal lives and treat their business, clients and staff as part of the furniture.
Ever catch yourself complaining about someone or something? Don’t. No matter how justified it might be, you hurt yourself when you fall into negative thoughts.
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Forgive Yourself, as well as Others
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Forgiveness is a wonderful healing tool, especially when you let go of old griefs and long-standing hurts. It often helps us more than it helps those we forgive.
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Write Thank You Letters
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Think of people in your life who make your life better. Write them thank-you letters … even if you never send them. Putting in words what you appreciate about the people in your life (past or present) is a wonderful way of creating neural pathways of gratitude in your brain.
Say Your Own Grace Even if you are not particularly religious, say a “Grace” when you put on a meal for family and friends. If you don’t want to say a prayer. Simply tell those at your table that you are grateful for each one of them, and what you have.
Don’t just Say Thank You ‘Thank you’ is a beautiful phrase redolent of gratitude—yet when we say ‘thank you’ we often say it the way we say ‘how are you?”—without waiting for (or wanting) a real answer. Next time you need to say ‘thank you’ to someone, turn it into an opportunity for genuine gratitude.
Re-read Old Journal Entries Formalize this. Go back through your entries once a month, and again once a year. Make sure you include things you are grateful for every day in list form ... so you can go back whenever you’re feeling down to note and really count your blessings.
1 5 Be in the Moment
Get into the habit of stopping yourself several times a day simply to notice what you are doing and how you are feeling. Say to yourself, “I am alive in this moment, and I am grateful for the gift of my life.”
Be Specific Take the time to detail the things you are grateful for. Get in the habit of being specific. Re-reading your own words, you will recapture wonderful memories—sights, sounds, scents and faces—for years to come.
Make Yourself a Gratitude Template If certain things you’ve expressed gratitude for in your journal really resonate when you re-read them, use that comment as a template for the way you write down other expressions of gratitude. You may find journals structured a certain way.
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Take the Time to Find the Right Journal Take the time to find a journal that works with your learning and communication style. If you’re a visual learner, find one with pictures or illustrations you find inspiring. Having just the right journal—one that you love to write in —increases the chances that you’ll stick to your writing commitment.
1 9 Keep it Short With everything new you are doing, don’t be over-ambitious. Take a realistic look at yourself. If you’re someone whose only habit is not creating new habits and aborting challenges, then it is especially important to keep all your new methods and gratitude/mindfulness practices short.
2 0 Write Testimonials
Write testimonials for everyone in your life. Note what they contribute to your well-being or business, personality traits you admire or enjoy and at least one detailed example of how they put their skills or values into practice.
2 1 Pass Your Gratitude On
Getting into the habit of passing on your gratitude—doing or saying things that show people how much you appreciate them, or sharing positive things that you are thankful for and love—can be catching.
Charity of the Month:
DonorsChoose.org Support a classroom. Build a future.
How does it work?
Teachers all over the U.S. need your help to bring their classroom dreams to life. Choose a project that inspires you and give any amount.
Browse the projects on the website, and find a classroom project that inspires you -- give as little as $1. Give as much as you want to a single or multiple projects, your donation is taxdeductible!
If you are a teacher, know a teacher, or have a child in school, then you know the struggles they go through with the lack of proper supplies and funding. If you have ever wanted to help teachers get the needed supplies for their classroom, without the teachers have to personally dig into their pockets, then Donors Choose is the perfect place for you to help.
When a project is fully funded, Donors Choose will purchase all of the requested items and ship them directly to the verified schools. Every donor gets a thank-you letter from the teacher, photos from the classroom, and a report of how each dollar was spent. Choose a class to help! https://www.donorschoose.org
Warning: Side effects of charity may include empathy, mindfulness and gratitude :)
Spritituality
BUSINESS DEVOTIONS FOR CHRISTIAN ENTREPRENEURS Friday: Prayers and Affirmations for Your Business If you tend towards negativity in your speech or simply don't know a lot about prayer and affirmations, you can use these sample prayers and affirmations as a starting point. Write them out on index cards or save them on your computer desktop. Keep them before your eyes and let them serve as a reminder to speak life over your business and pray or meditate often! Biblical Affirmations to Speak over your Business: I know exactly what I want to accomplish and perform actions that support those goals. I do not waste time in confusion and always turn to God for guidance. I run my business with honesty and integrity. God has filled me with skill and strength to do my work. My diligent efforts will lead to plenty. Everything matters, I am faithful with the little things. Whatever I do, I do it with all my heart to serve God. God takes care of my business needs, I do not have to worry. I enjoy my work, my clients and partners. I am blessed to be a blessing. Remember to take time out from work to rest and focus on family, your own personal needs and your relationship with God and spirituality. **This full course will be available in the TPL Membership this winter! Stay tuned!
COLOR INTO ZEN NATIONAL SMILE WEEK
AUGUST COLORING WORKSHEET Adults Like Coloring Too! Download Your FREE Sheet! www.theprioritizedlife.com/coloring
SELF • BUSINESS • SPIRITUAL • FUN
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SELF • BUSINESS • SPIRITUAL • FUN
THEPRIORITIZEDLIFE ISSUE NO. O3 • AUGUST 10, 2018 • FREE
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