1. Begin with the end in mind- Is there something you want to accomplish this year? What do you want? To lose weight? Gain muscle? Make more friends? Have more time with your family? Your goals are yours. Establish goals in all aspects of your life starting with the end in mind. From there you can work backwards. All goals must be measurable and obtainable. To help you with the brainstorming process, utilize MindMapping software. You can download a free version of Free Mind and map your thoughts. Define EXACTLY what you want! Remember that fuzzy targets do not get hit!

2. Control self talk-Our thoughts are the most powerful tools we have. Thoughts are critical factors in our success and this is why I refer to them as tools. Understand now that controlling your thoughts dictates the outcome of the game. You have the ability to control the messages in your brain; the 2500 words per minute running through your mind that dictate who you are, and what you are capable of. Most of these thoughts have been taught to us by somebody else. Are you even aware that your attitudes about health and wealth were sculpted by your mothers, fathers, teachers, preachers, coaches and big pharmacy since birth? Start sifting through the rubble of such thoughts and ask if your beliefs are serving you or not. As we start to change our beliefs on a fundamental level, our outcome potential also changes dramatically. Visualize yourself a lean, toned, athletic, wealthy and successful individual. Believe you are on your way there now. Change your beliefs about what is possible. Modify the self talk and I promise you will change your life!

3. Write it down- By recording every bite of food that goes into your mouth this month, I promise you that you will lose 10 pounds in 30 days. Do not believe me? Do it and prove me wrong. Successful people keep score because they know what is at stake. Play every ace you have! Record your decisions and ask a friend if they believe the choices you are making are driving you closer to or further from your goal.

Implement these three powerful strategies today and believe they will change your life. Know that they will work! Fail forward FAST and without fear. If you want something to change in your life, YOU must change. Believe that everything you desire is obtainable and expect miracles to happen! I wish you a life of abundance! This is Dr. Shaun Stuto.

Dr. Shaun Stuto is a Missoula Chiropractor and the founder of Transormation Chiropractic in Missoula, MT. Call TODAY and Schedule an appointment (406) 728-1250

Instead of the usual cardio at 24 hour, I made the drive to Gold’s Gym Venice since I am fortunate to live within 45 minutes of the Mecca. What a difference from the moment you walk in that place. You can feel the energy of that gym. Its energy is almost tangible. So many legendary bodybuilders, athletes, actors/actresses and regular people alike workout here. They all want to experience something better.

Today was just a cardio day. I warmed up for a few minutes on the treadmill and to my left was actor Ray Liotta! Cool! After warming up, I decided to do elliptical instead of treadmill and moved across the room, giving me a different vantage point. Right in front of me there is well known Bodybuilder Dennis James with legendary trainer Charles Glass pumping away. Then Stone Cold Steve Austin goes walking by! Is this place for real? I’m not star struck. It did feel strange though to be surrounded by so many well known folk’s all inside the same room. An old friend from college, and pro-bowler, Brendan Ayanbadejo came up and chatted for a few minutes. I hadn’t seen him in 5 years. The trip to Gold’s was worth it already! On the way out, I see Tito Raymond training a client and Shawn Ray and Lonnie Teper coming in to do a shoot for Ironman magazine’s preview of the upcoming Arnold Classic. What a start to the day!

I do not share this story to name drop celebrity sitings. The point the story makes is that when we step outside our own routine lives, and do things out of the “ordinary,” EXTRAORDINARY things start happening. Stay tuned for more on this…

After leaving the gym, I went for breakfast at the Firehouse, a famous bodybuilders diner just walking distance from Golds Venice. The menu is “bodybuilder” friendly and has outstanding food. Egg whites and oatmeal were on the menu for me because I was keeping things clean. On my way back to my truck, I stopped off at Max Muscle owned by Mr. Olympia Jay Cutler. There was another adventure in store for me and I did not want to miss a meal, so I purchased 3 meal replacements.

I headed for Hollywood next. Driving up sunset I pass Mel’s Diner, Saddleranch, the Standard and a host of other well-known Hollywood hotspots. Continuing up into the foothills, I arrived at the trail head for Hollywood sign. This is considered Hollywoods best-known landmark and certainly most photographed. I had never been!

I set out on an hour long hike to get up close and personal with the sign, carrying only a camera and bottle of water. I have only hiked a few times in my life and not for many years. I certainly do not claim to be a hiker. Wow did those hills feel amazing on my legs though. The weather was sunny and the sky was crisp and blue. The incredible weather seemed to warm me from the inside out. How thrilling it was to be up there! I even took my shirt off and worked on my tan since the weather was so nice. Keep in mind that this is February. How many places on earth can you feel warm enough to jog without a shirt at this time of the year?

After a combination of hiking and jogging, I was as close to the sign as legally possible. I snapped a few pictures of myself standing proudly with the sign in the background before turning back. Talk about tough, I found out that trail running is no joke. I jogged all the way back to the bottom and my legs are sore now! This was certainly not a treadmill.

I thought of a great lesson today taught to me in a personal development seminar. The speaker admitted that the habits which enabled him to become a multi-millionaire were keeping him from becoming a billionaire. What a re-frame! This man has tremendous financial success and he understands and admits that the actions which allowed him to become highly successful in the eyes of most are keeping him from the next level.

In the past I was never a hiker and was never interested in hiking. If one hike per month meant the difference between being an ultra-fit person and an average joe, I never would have known. Hiking was not an activity or behavior I participated in or even thought about for that matter. When we look at each aspect of our life and ask how can we shake them up. What can we do to force ourselves out of our own way, we will uncover limitless opportunities.

Respected businessman and billionaire Bill Gates struggles with creativity at times like any other human. He once drove a different route home from work each day for an entire year and never repeated himself. New neural pathways literally formed in his brain from the forced behavior and lead to massive changes in his personal and professional life.

This could mean new foods, spices or a change in your running route. Perhaps a new workout partner, fresh running shoes or different gym would be the answer for you. Avoid eating the same foods twice in the week and force yourself to grow your healthy food choices expand your dinner menu. By implementing these disciplines into your routine, you increase your odds of long-term fitness success and ultimate transformation.

As the saying goes, a mind once expanded can never contract to its original size. The behaviors that got us where we are today are likely holding us back from what we really want. Successful entrepreneur and mega millionaire, Bill Phillips, spoke of his vision 10 years ago in Body of Work, when he explained how he materialized his dream of owning a red Lamborghini. At that point in time, Bill defined exactly what he wanted and went about changing his actions and behaviors in order to get the car and attain “success.” He has since far surpassed the red sports.

For all of us, everything begins with thought. We know we want better bodies, more health, younger looks etc…Now that we have some information and strategies to apply, the process seems all the more practical.

Have an awesome day!

Dr. Shaun Stuto is a chiropractor near 59801 and the founder of Transormation Chiropractic in Missoula, MT. Call TODAY and Schedule an appointment (406) 728-1250

Sleep is the first aspect of wellness we will explore. The most important aspect of wellness is a nervous system free of disturbance. This is made possible through a well adjusted spine. The spine houses and protects the nervous system. When a person becomes stressed chemically, physically or emotionally, this can create a disturbance to the nervous system which only a chiropractor can detect and correct. The second most important aspect of health is a tie between a healthy diet and proper sleep. How much sleep do you need to feel your best in the morning? How much sleep are you actually getting per night? How many nights per week? It is common for me to have patients tell me they are experiencing an 80-120 hour/month sleep deprivation. These people feel the best on 7-9 hours of sleep per night and they average only 5-6. Does this sound like you perhaps?

Sleep deprivation can have a deleterious effect to your overall health. The sleep deprived person is often irritable, stressed, chronically tired and quite often a “people pleaser.” This is the type of person that feels they need to be the perfect spouse, child, parent, worker, friend etc…Not surprisingly, this type of person eventually burns out. They simply cannot maintain this lifestyle. Quite commonly they develop inexplicable symptoms that they do not attribute to a traumatic event. The most common are aches and pains of the neck and lower back. This person might commonly say “I must have slept wrong.” How do you “sleep wrong?” What is actually going on is their body is fighting back. The body possesses an innate intelligence built to protect. These unexplained pains are the bodies defense mechanism which will force the person to slow down and rest.

How much sleep should we be getting? On average most people do best on 7-9 hours/night. Except for an elite athlete who is training hours per day and burning thousands of calories, the average person should not need more than 7-9. If you need less than 6 hours/night see your doctor and if you need more than 9 see a psychologist. It is quite possible that underlying emotional stress and depression could be the real cause of your need for so much sleep.

The most important aspect of sleep is your comfort. You must be comfortable in order to maximize your recovery time. With the high stress, high paced lives most of us lead, it is crucial to maximize our time at rest. “Invest in your rest!” I coined the phrase and you should take it to heart. Invest in your rest means spend the money on the highest quality bed you can afford. Most people do best on a firmer mattress.

For Dr. Shaun Stuto, the Sleep Number bed is the best choice. We spend 1/3rd of our lives in bed. Shouldn’t we ensure that we get the highest quality rest? Of course! The beauty of the Sleep Number bed is that the firmness is independently adjustable from side to side. This is the answer for couples with different mattress preference. Now one person isn’t left to toss and turn. Both parties can benefit from sleeping on their customized mattress firmness. How many households spend $1000’s on a fancy couch and flat screen T.V. but want to get away with a $300 bed. It just doesn’t add up. How old is your bed? Where did you get it? If you don’t even have answers to these questions, don’t read another line. Go buy the bed now! Invest in YOUR rest!

You have now heard the essentials of sleep. Ensure you are getting 7-9 hours sleep on the highest quality bed. A sleep deficiency or poor quality of sleep can have devastating effects on a persons body, emotions and overall health. In fact, a poor nights sleep could be leaving you stressed and craving sugar. A lack of quality sleep could actually be making you fat!

Place your health and wellness on the top of your priority list starting today. You deserve it. Commit to regular chiropractic care and ensure the optimal function of your nervous system. Implement a healthy eating plan and exercise routine. Finally, get your sleep. Shoot for 7-9 hours of sleep on the highest quality bed you can afford.

I am Dr. Shaun Stuto. This is “Your Health.” I wish you a life of abundant health!

Dr. Shaun Stuto is a chiropractor near 59801|chiropractor near 59801 and the founder of Transormation Chiropractic in Missoula, MT. Call TODAY and Schedule an appointment (406) 728-1250

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