LIFEAID Spotlight on Bedros Keuilian: Q&A with the Man, the Myth, the Legend

Bedros Keuilian is known as the “hidden genius” behind some of the fitness industry’s most successful movers and shakers.

In addition to serving as the founder and CEO of the international fitness franchise Fit Body Boot Camp, he teaches entrepreneurs how to attract massive amounts of leads, how to close leads on long-term, high-priced services, and how to scale to six, seven, even eight figures.

We sat down with Bedros to pick his brain about business and what it takes to run your own entrepreneurial empire.

Q: In your book Man Up, you talk about how most entrepreneurs are held back by the excuses they make. How do you condition yourself to stop making excuses without getting too down on yourself?

Bedros: You have to realize that you’re in control. See, we like to hand the pen over to everyone else and let them write our story for us. Think about it. When something bad happens to you, what’s the first thought that comes to your mind? It’s might be something like, “Oh, well I don’t have the knowledge to make money,” or,  “I’m just not meant to be in this industry.” You have to cut the negativity out. You don’t have the knowledge? Hire a coach, go buy an online course and learn. Can’t market? Go find the best marketers and study what they do. We have so many free resources available to us today; there’s no room for saying “I can’t do it.”

Man up and realize that you’re the one in control, not everyone else, and especially not the doubts that pop up in your head.

I used to make excuses for myself. I’d tell myself, “I’m just a college dropout foreigner who wasn’t meant for money.” Then I realized that what I was using as an excuse was actually my edge, that I had faced so much resistance that I was forced to grow as a person. So I stopped making excuses for myself and thought,

“How can I take back control of my own life?”

Q: You talk about how entrepreneurs need to adhere to “The 5% Rule.” What does that mean, and why do so many entrepreneurs struggle to stick to their 5%?

Bedros: Because most entrepreneurs want to do everything. Let’s go back to that first question. As the leader of your business, 95% of the stuff that needs to get done can be done by others. In other words, you’re probably not the one at your office cleaning toilets, right? You could just pay someone to do it. Yet there’s 5% of the work that you, and only you, can do. That’s what you need to focus on. For me, my 5% is to delegate, motivate, and sell. Anything that falls outside of that—writing blogs, editing videos, handling customer service, etc—is done by someone on my team.

The problem with most entrepreneurs, especially new entrepreneurs, is that they try to do everything themselves.

That only lasts until your growth exceeds how much you can do, and the last thing you want is to shut down because you can’t keep up with your business’s success.

I used to take sales calls, even though I was the CEO of my own company and had hired a sales team. Now every time we get a new sales team member, they watch a video of me teaching the sales process and learn how to sell like I would. I used to write the blogs, but now I train our in-house copywriters how to write in my voice—what I would and wouldn’t say. Through teaching, I free myself up to focus on my own 5%.

Q: Ok, so you talk about how people have “crabs” in their lives that they need to get rid of. What does that mean?

Bedros: So let me tell you a little story here. I was on a cruise with my wife years ago. Her parents were nice enough to treat us to this cruise, even though I had no money at the time. Anyways, we’re in Alaska, and I’m walking by the water. All of the sudden, I see this guy pulling a net filled with crabs out of the water. He then puts these crabs in this bucket that was next to him.

So I look into the bucket and see one of the crabs—this ambitious crab—crawling over the rest of the crabs in the bucket and aiming for the brim. He was trying to escape. I had to say something, so I tell the guy, “Hey man, that crab is going to escape from your bucket.” He looks at me and says, “Watch what happens next.”

Almost instantly the other crabs began to pull the ambitious crab back down, right as he was about to escape to freedom. They pulled him down and returned him back to where he started—right at the bottom of the bucket with the rest of the group.

See, negative people are like the crabs in this story. The people who doubt you when you tell them your dreams. The ones that suck the life right out of you because they’re critical and cynical.

You want to protect your dreams from these people, because they’ll pull you down if you don’t—just like crabs tried to pull that one crab down when he was just trying to escape his fate. I’ve had family members question me when I’d tell them my dreams. I had an 11th grade teacher tell me I was gonna be a failure unless I went to the army. But I tuned those people out. I choose to surround myself with uplifters, with visionaries, with fellow entrepreneurs who know what it’s like to pursue something you dream about. As an entrepreneur, you are the sum of the 5 people you hang around most. Make sure those five people are positive and for your vision.

Q: You say that everyone has a purpose. How do you know that you’ve found your purpose in business?

Bedros: Most people think you’re born with a purpose, when really you can develop your purpose over time. Look, I started out as a young high school kid who was interested in fitness because I wanted to ask this one girl out to prom. I turned that passion into beginning my personal training career and eventually founding of one of the top fitness franchises in the world. Then, I started to develop a passion for mentoring other fitness entrepreneurs who had no idea what to do in business. Again, I pivoted to focus my energy on coaching and consulting them. So really you develop your purpose around your passions, and you need to. When shit hits the fan, and it will, you need to have a strong reason behind why you do what you do. When you can overcome that adversity and move forward, that’s when you know you’ve found your purpose.

Q: How exactly do people man up and dominate in business and in life?

Bedros: Ha! You’ll have to read the book to find out. But I’ll give you a little sneak peek. In business, you need to cut the bullshit and stop putting stuff off. Go fire that business partner that’s weighing down your business. Go have that tough conversation with that team member that needs to step things up. Stop following your emotions and start doing what makes sense for your business. In life, it’s the same thing. You don’t have to compromise your values for anyone.

Man up and stand for what you believe in.

Stop avoiding fear—embrace it and grow through that resistance.

 

> > > Live well.

LIFEAID Heads More Directly into Energy Segment in 2019 via Tweak to FocusAid

PRESS RELEASE: Beverage Biz Insights | Dec. 12, 2018

LIFEAID Beverage Co. has a full slate of activities on tap for 2019, including overt push into energy drink occasions via tweak to FocusAid!

The entry will dial up (natural) caffeine and buildout of DSD network in western part of the U.S.

Co-founded by Aaron Hinde and Orion Melehan in Santa Cruz, California, started with FitAid—entry that was keyed to then-burgeoning CrossFit channel, challenging incumbent brand Kill Cliff and successively adding range of other carefully targeted entries under monikers like FocusAid, TravelAid, PartyAid and even GolferAid, moving from natural/specialty into grocers and then mass/drug channels. Unusually, what might be viewed as its core brand, LifeAid, did not emerge until the company was making transition from specialty channels to general grocers and c-stores. By now, SPINS data indicates that LIFEAID various brands collectively rank #3 in natural energy/functional set, behind Hiball and Rockstar; in conventional grocery, they’re #23 with just 7% ACV. The company has been adept at moving product online, 2018 will mark the first year that brick & mortars outperform the still-growing online biz, which has been stepping up Amazon/Prime activities, Aaron said in discussion Mon.

But FitAid remains the horse, absorbing 90% of the company’s marketing spend, followed by FocusAid (generating 80% of volume of FitAid), with PartyAid and LifeAid vying for #3. The company recently transitioned TravelAid, with highly polarizing ginger bite, to ImmunityAid, in time for winter flu season, and anticipates it will move into #3 sales slot. Revamped item has quickly won 5K retail authorizations, Aaron said, and sold more in 1 month than TravelAid had in 12 months.

As for FocusAid, that entry has performed well, ranked as #2-selling item, but LIFEAID thinks it can do better. In effort to exploit energy occasion, co next month will dial up caffeine content from 45 mg currently to 90-100 mg range, with enhanced caffeine punch flagged prominently on package. Caffeine sources will remain Yerba Mate and Green Tea Extract. That will allow FocusAid to go head to head vs. energy drinks, Hinde indicated.

By now, the LIFEAID brand is ready to make big DSD push, in part to do better in immediate-consumption channels, and it’s been recruiting western houses like Hensley in Arizona, New Age in Denver, Golden in Utah and Bonanza in Las Vegas, with California soon to be inked in. On retail front, a 400+ store test in CVS is being expanded to 1,500 stores, while a 440-store test in Walmart will expand to all 3,500 stores with new functional sets. Brand’s c-store presence remains slight, including Terrible’s chain in Las Vegas and some 7-Elevens in Hawaii, and boosting that will be priority for 2019.

LIFEAID also will test international waters in markets like Australia, New Zealand and Europe,

particularly Nordic countries. Its main marketing/sampling vehicle has been Spartan Races, which allowed it to get its cans into nearly 1 mil consumers’ hands, between participants and spectators, this year.

For more information about LIFEAID Beverage Company and their full line of clean, nutritional blends to supplement your lifestyle, visit LIFEAIDBevCo.com.

Source: Beverage Biz Insights

Butternut Squash, Sausage ‘n’ Kale Egg Muffins

By: Karenia Bowman |

As a chef, I’m highly inspired by all-things food. I love all of the seasonal offerings available toward the end of the year and everything butternut squash is no exception. Even though butternut squash is widely available year-round, it is best known as a winter squash. It’s deliciously soft, sweet and nutty, not to mention easy to prepare, and extremely versatile. One of my favorite seasonal pairings this time of year is butternut squash along with a deliciously savory breakfast sausage.

I know, most people think sausage isn’t conducive to a fit and healthy lifestyle but it can be—dreams really do come true!

With a simple healthy swap of low-fat chicken sausage instead of full-fat pork sausage, you can still indulge without derailing your lifestyle goals or sacrificing flavor. Sometimes I buy my sausage from my local grocer’s butcher department, and sometimes I make my own from scratch (it’s actually easier than you think). Whether your chicken sausage is store-bought or homemade, it’s absolutely delicious when paired with butternut squash. I also love to add a little kale to the mix because it transforms this dynamic duo into a serious triple threat in everything you enjoy them in.

Breakfast is my love language. I have to have it or else I don’t feel whole. I really believe it completes my life. Every morning I cheerfully make my breakfast while sipping an ice-cold protein latte—it’s my ritual … what can I say? More often than not, my morning typically starts with an egg/egg white-based dish. Some mornings, I’ll enjoy my egg muffins on the go, and some mornings I’ll opt for a scramble or an omelet of some kind at home. I’ve also been known to savagely chug my egg whites over ice with a morning bowl of oats. At my core, I’m a creature of healthy habits. I start most days with an egg white/egg-based dish because they are high in muscle-building protein, they are deliciously satiating and extremely versatile.

When it comes to mornings, I recognize the fact that most don’t have the time to sit and prepare a full-on breakfast.

If it comes down to hitting the snooze button two to three times, or cooking breakfast … chances are, most people will opt for the snooze. I’m a firm believer in “having it all,” so why not hit the snooze button a few more times and relish the extra sleep while still managing to start your day with a fit, filling, seasonal breakfast on the go? Well, with these deliciously convenient egg muffins, you totally can!

As a chef, my absolute passion is creating balanced solutions for healthier living.

Creating solutions that are actually doable is always my goal, and these savory breakfast egg muffins do not disappoint. Whether you are someone who doesn’t have much experience in the kitchen, or someone who is a seasoned pro, you can easily throw these into your regular breakfast rotation. They require minimal effort and masquerade as convenient protein-packed snacks, ideal for anytime you need a healthy and filling on-the-go snack.

If you have a hectic morning ahead of you, make these little babies the night before. Simply reheat them in the microwave for 15-20 seconds. Voila! You have an instant, homemade high-protein breakfast ready to enjoy before you start your busy day!

R  E  C  I  P  E

Butternut Squash, Sausage, Kale Egg Muffins
HIGH-PROTEIN | GLUTEN-FREE | LOW-CARB | PALEO FRIENDLY
Servings: 12
60 calories per serving
Macros: 7g Protein | 3g Carbs | 2g Fat

Ingredients
4 oz. low-fat chicken breakfast sausage, casings removed
1.5 cups butternut squash, diced
1.25 cups loosely packed Lacinto kale, chopped
1.5 cups liquid egg whites
4 eggs
1/2 tsp. garlic powder
Coarse ground pepper & Kosher salt, to taste

Preparation
1. Spray a muffin tin with non-stick cooking spray and set aside. Dice butternut squash into small bite-sized pieces and set aside. Chop the kale leaves and set aside, discarding the stems. Heat a large nonstick skillet over low heat. Spray the surface of the skillet with nonstick cooking spray. Transfer the butternut squash cubes and sauté for 7-10 minutes or until tender. When the butternut squash is done, remove the cubes from the skillet and set aside.

2. Wipe down the skillet and spray the surface with non-stick cooking spray. Transfer the low-fat chicken sausage to the skillet. Cook until the meat is no longer pink and begins to brown. While the sausage is cooking, break the pieces into bite-sized crumbles with the corner of the spatula. When the sausage is done cooking, remove the skillet from the heat and transfer the sausage to a colander and drain (optional).

3. Wipe down the skillet and spray the surface of the skillet with nonstick cooking spray. Heat the skillet over low heat. Add butternut squash, sausage and kale to the skillet. Cook until the kale leaves begin to soften and wilt. When done, remove the skillet from the heat and let the mixture cool.

4. In a small mixing bowl, add the eggs and egg whites. Season the egg mixture with granulated garlic, salt & pepper and whisk until well combined.

5. Ladle/pour the egg mixture halfway up into each muffin cavity. When cool enough to handle, disperse the filling evenly among each cavity. Place the muffin tin on top of a sheet pan (larger than the muffin tin). Place the muffins in the oven for 25-30 minutes or until done with no liquid remaining. When done, remove the muffins from the oven and let cool.

6. When the egg muffins have cooled, enjoy immediately or transfer to an air-tight container and store in the refrigerator for later.

> > > Live well!

 

 

Five Essential Ways to Cross-Train for Your Yoga Practice

Professional athletes do not wake up every morning and begin their training session by playing a full game, start to finish, of their specific sport. Rather, they lift weights, practice skill transfer exercises, run sprint drills, do yoga (if they’re smart) and learn the required strategies to help them become better athletes in their sport. So, why do the most serious yogis in the world practice yoga six days a week as their training?

Answer: We can do better.

 

Here are five (5) movements any yogi can practice during training to help enhance their experience on the mat and remain injury free:

1. Box Squats

Two words: Posterior chain. Yoga does a great deal to build our anterior chain—hello, Chaturanga!—but when it comes to our glutes and hammies, we’re often left with all stretch and no strength. We love the box squat for its capacity to build strength in your back body while also creating stability in your core. It’s also an effective movement to help prevent wear and tear on the cartilage surrounding your hip joints.

2. Strict Pull-Ups

Yoga is all about balance. Pose, counter-pose, pose, counter-pose. Unfortunately, as yogis, we push and push and push with no pull. Adding strict pull-ups (or ring rows) to your routine can help balance all the pushing we do on our mats, allowing us to better hold our own if we’re ever challenged to a game of tug-o-war with a group of paddlers.

3. Hollow Body Rocks/Holds

All yogis want to stand on their hands and have a few arm balances in their back pocket as fun party tricks. Hollow body rocks and holds are a perfect way to build the core stability needed for achieving complex gymnastics movements such as handstand. The best gymnasts in the world use these movements as part of their regular training, which allows us as yogis to benefit from their expertise, mirror their techniques in practice and improve our abilities to gravity surf like a boss.

4. Hill Sprints

Yes, it’s as simple as running up a hill — fast. Yoga is an amazing practice, but it’s not a complete physical practice because we rarely encourage a spike in our heart rate. By adding (up-hill) sprints into your practice, your body gets a stimulus that is imperative to maintaining overall physical health. Having that extra stimulus will also prevent you from pushing too hard on your yoga mat where overexertion often leads to injury.

5. Turkish Get-Ups

Stability, balance, strength, rotation and unilateral loading all come together into this one elegant movement. The Turkish Get-Up is an incredible exercise to help you practice stabilizing your body under a load. Many yogis struggle to balance on one foot and/or create a stable shoulder position in downward-facing dog. Practicing the Turkish Get-Up with a dumbbell or kettlebell will drastically improve these two essential pieces of your yoga practice while also building core stability and breath awareness.

C  O  N  C  L  U  S  I  O  N

Now that you have the tools, it’s time to find yourself a badass coach and supplement one day of your practice per week with these functional training techniques.

You’re guaranteed to be the strongest, most sustainable yogi on the mat as a result.


Debbie Steingesser, E-RYT 500, CF-L2, has been teaching her inspired approach to Vinyasa yoga for over a decade. She holds her Experienced Registered Yoga Teacher certification at the 500-hour level with the Yoga Alliance and is a CrossFit Level-Two Coach. Debbie was named one of the “Top Yoga Teachers in the Bay Area” by Common Ground Magazine in 2008, and has been a featured presenter at Yoga Reaches Out, Bhakti Fest and various international retreats. For the past eight years, Debbie has been a committed brand ambassador for Lululemon Athletica.


Debbie’s mission is to guide individuals towards a deeper sense of strength, balance and personal power through yoga and movement. She is the creator of YogiWOD.com, a website and interactive community bringing accessible yoga practices to athletes. Debbie provides regular content and offers her Functional Yoga For Athletics seminar through MobilityWOD.com. Debbie’s classes and workshops are fun, challenging and open to all experience levels.


To find out more, visit: YogiWOD.com and follow @debbiesteingesser on Instagram.

> > > Live well!

Cockiness vs. Confidence

By: Megan Schrader |

We all have egos.

What affects our ego, how our ego presents itself and when it rears its ugly head will, however, vary from person to person. In the gym, our egos can either result in displays of confidence or cockiness. What often differentiates the two is simply the outward reaction of a person either to their own performance or the performance of a competitor. (Note: I’m using the term competitor loosely, as I’m not necessarily talking about competitive athletes. While it may be a competitive athlete, it’s more likely to be as basic as the person next to us in the gym who we feel we stack up against.) A cocky CrossFitter is going to be that guy or girl walking around needing to outwardly prove themselves for their own self-assurance. Does everyone recognize how well he or she did? If not, they’ll boast about it and circle the conversation back to their own performance seeking out praise.

They will make comments about edging out their competition, or off-handedly remark that “it really wasn’t that hard” … knowing full well it was hard—in fact, it sucked.

Maybe their performance isn’t what they expected and they didn’t get the fastest time or the most reps, now the opposite will be true. They’ll get upset, they’ll sulk in the corner, and they’ll usually stay quiet when it comes to conversations regarding performance. They don’t have anything to talk about because in their eyes, they failed. At the root of our cocky person are deeply rooted insecurities regarding their self worth and value.

What about confidence? Confidence is essentially the opposite of cockiness. The confident CrossFitter doesn’t need to outwardly prove themselves via their performance. This man or woman understands this one key fact:

Self worth isn’t attached to the scores, times or weights posted after a workout.


After all, it is just a workout. If they win, it will feel good, there’s not denying that. But if they don’t top the leaderboard it’s not the end of the world,
and they won’t try to offer up excuses for why they didn’t perform at the top. If the confident CrossFitter gets edged out, they won’t necessarily feel threatened by whoever beat them. It might sting a little to be beat, CrossFit is inherently competitive and nobody enjoys losing, but they won’t take this to heart or let it raise questions about their worth.

We will all have moments of cockiness because we all have egos that enjoy having the spotlight shining on them. In a CrossFit setting, we bring out everyone’s competitive spirit, whether it be little or massive. The way we harness that spirit and how it shapes the way we view ourselves will be difference between falling victim to perpetual cocky moments or the rare, occasional cockiness. At the end of the day, 99% of us are not professional CrossFitters. We don’t have endorsement deals or sponsorships, and our performance doesn’t dictate how much money we bring in annually. We’re doing this for fun and because regular gym workouts “didn’t do it” for us.

So if your workout makes or breaks your day, start asking yourself why?

Why is it so important to you? The answer may just surprise you, help you reassess your training priorities and create new goals.

 

Live well!

Three Easy Warm-Up Tips for Improved Golf Performance

By: Natalie Schmett |

What does “warming up” before a round entail?

If you only had five minutes to get to the tee box, what would you do? Most would say, “Hit as many golf balls as possible.” However, I disagree. So many players spend time beating golf balls on the range with no intent, which ultimately does nothing to their game on course. It’s important to develop good habits before hitting the links, no matter how much time you have to warm up before.

Each individual player will have different routine, but the point of warming up on the range before a round is to actually warm your body up. I’ve come across so many players who are way too concerned about how they’re hitting the ball versus getting their body loose and ready for play.

1. Find a stretching routine that works for you.

Include a combination of the following:

1.       Hip stretches

2.      Arm stretches

3.       Neck and back stretches

2. Start with short wedge shots—don’t rush!

 

3. Quality over quantity.

Choose a few different clubs to hit throughout your entire warm up. Take your time, and do a lot of short game before you even head to the tee box.

C  O  N  C  L  U  S  I  O  N
Keep your warm-up simple and get your body loose!

This will benefit you immediately upon tee off. Follow the above steps and you’ll be ready to start scoring on the first tee versus finally feeling loose on the back nine!

 

> > > Live well!

 

 

Sweet Garlic Citrus Marinated Broiled Salmon

By: Karenia Bowman |

Salmon is one of my favorite seafood superstars.

It’s an excellent source of protein, jam packed full of healthy Omega-3’s, and really good for the heart. Don’t get me started on the taste! Not only is salmon a quick and healthy option, salmon is an absolutely delicious option as well. This time of year, we have a tendency to embrace the heartier comfort foods we all know and love, but lighter fare can be just as comforting, especially if you embrace all the season has to offer.

Salmon is a great protein option you can enjoy year-round and can easily be customized for your seasonal needs. Whether you are rushing home after running endless holiday errands, or you have dinner guests and are in need of something easy and elegant without being too pretentious, or perhaps you just need a convenient option that gives you that fun seasonal moment while keeping your lifestyle practices fit and flexible, salmon is the jam! One of favorite ways to prepare salmon involves a tried and true two-step process: marinate & broil. With a few simple ingredients like an orange, a drizzle of honey and a few cloves of garlic, you can easily transform a simple fillet of salmon into an unforgettable main dish that will leave your taste buds singing (and your guests raving).

As we all know, the holiday season brings joy, laughter, and festivities galore. Unfortunately, it’s also the season for coughs, colds, sneezes, and sniffles.

Being a health-focused chef, I’m all for wellness support and the healing properties found in foods.

 

Did you know that you can use easily accessible, affordable, seasonal ingredients that help boost your precious immune system when you become the most vulnerable? Well, you can…and this recipe is a perfect example. I absolutely love oranges. Mandarin oranges, Navel oranges, Blood oranges, and so many more. Oranges are an awesome ingredient when preparing both sweet and savory dishes. Oranges are sweet, juicy and loaded with the immunity supporting, antioxidant protection of Vitamin C. Consuming foods rich in Vitamin C is an easy, convenient (and tasty) approach to the common cold prevention that many of us need this time of year.

Honey (aka: liquid gold!) is a common ingredient I incorporate into many of my dishes, especially marinades. Most of us have a jar or bottle on hand even though it’s delicious healing properties are often overlooked. Honey is a natural cough suppressant, which can be really beneficial this time of year. It has been suggested that by enjoying a teaspoon or two of mother nature’s sweet throat-coating nectar, you can silence a pesky nighttime cough so your restful night’s sleep can resume. For those of you who love a little trivia, the Manuka Honey variety is especially good for us. It is know to help us combat all of the seasonal “sickies” that we often encounter this time of year.

Manuka honey contains anti-­inflammatory, anti-bacterial and anti-viral properties.

Last but certainly not least, we have to give some love to garlic. Garlic has and always will be one of my go-to ingredients. On one hand, it elevates the taste of absolutely anything and everything. On the other, it’s just plain good for you. Don’t let the size of a garlic clove fool you. Garlic may be small, but it’s mighty—packing quite the nutritional powered punch! Research suggests that garlic can help combat coughs and colds. Garlic is also known to be a heart-healthy food and can even assist in healthy digestion.

These three immune boosting superfoods are not only delicious on their own, but they make a delicious marinade as well. I love teamwork, and these three all-stars paired with some fresh salmon hit a home run for an immune-boosting, wellness-supporting entree that requires minimal time and effort.

R  E  C  I  P  E

Sweet Garlic Citrus Marinated Salmon
GLUTEN-FREE | HIGH-PROTEIN | LOW-FAT | LOW-CARB | PALEO
Servings: 4
318 calories per serving
Macros: 32g Protein | 8g Carbs | 16g Fat

Ingredients
1 lb. Atlantic Salmon fillet
zest from 1 whole orange
1/2 cup orange juice, fresh-squeezed
2-3 garlic cloves, minced
1 Tbl. honey
2 tsp. olive oil
1/4 tsp. Kosher salt

Preparation
1. Preheat the broiler. Line a sheet pan with foil and set aside. Mince the garlic cloves and add
them to the mixing bowl. Grate the orange peel and transfer the zest to the mixing bowl.
Squeeze the orange and add the juice to the mixing bowl. Add the remaining marinade
ingredients to the bowl and whisk until well combined.

2. Place the salmon fillet in a large resealable bag. Pour the marinade into the resealable bag
over the salmon, remove any air, and seal the bag. Place the salmon in the refrigerator for a
minimum of one hour, flipping once halfway through.

3. Remove the fillet from the resealable bag and place it on the sheet pan. Pour the remaining
marinade over the salmon fillet. Place the sheet pan in the broiler for 8-10 minutes, or until
the salmon begins to flake and/or the preferred level of done-ness is achieved. When the
salmon is done broiling, remove the sheet pan from the oven and let the salmon rest for 10
minutes. After the salmon has rested, enjoy immediately or transfer to an airtight container
and store in the refrigerator for later.

 

> > > Live well!

Hot Tips for the Best Festival Experience

Festivals are fun!

On one hand, festivals often leave us with some of our favorite memories and experiences. But, they can also be a long and grueling few days. After attending my fair share of festivals, I’ve learned a few tips and tricks that will help you have the best possible festival experience.

Tip #1: Stay Hydrated

I can’t stress this enough: Remember to drink lots of water! Festival days can be long, especially when you spend 10-12 hours on your feet, dancing ‘til your heart’s content. As a result, you’re sweating in the heat and losing valuable electrolytes. So always remember to hydrate throughout the day and night. Consider investing in a refillable bottle or canteen that you can keep with you — I promise, it’ll be worth its weight in gold.

Tip #2: Designate a Meet-Up Point

Festivals are big and there are large crowds of people everywhere. You’re bound to lose your friend from sight at some point, or have to deal with someone in your group wandering off (if they’re a wanderer like I am). Festivals are also notorious for not having very good cell phone coverage since there are so many people competing for reception. For these reasons, it’s a great idea to remember to pick a meet-up point in advance! Usually, my friends and I try to pick something that’s visible from far away, like a large art sculpture. Then we stand by it whenever we lose a friend in our group. That way, it’s always easy to find the designated meet-up point in the bustle of the crow and reconnect easily with your group.

Tip #3: Wear Comfy Shoes

Fashion is a very integral part of any festival experience. Oftentimes, people put their best foot (or footwear) forward — literally. It may be the only time some of us can let our fashionista souls shine! However, standing around for 10-12 hours in those cute booties or heels you got just for the festival is simply not practical. Instead, I recommend wearing something you’re more comfortable in, such as sneakers. That way, you can really go all out and dance ‘til you drop instead of leaving the festival barefoot with your blistered, sore feet and your “cute” shoes tucked under your arm.

Tip #4: Send Texts with Timestamps

Discovering your cell phone gets a spotty signal is something you can expect at most festivals. So if you are texting your friends, get in the habit of adding a timestamp to each text. For example: “We’re at the meet-up spot. 12:45.” That way, whenever the text finally goes through, your friends can see how long ago the text was actually sent and know whether you’re likely still at the meet-up point or not. Anything to make it easier to find and keep tabs on your buddies is a good idea.

Tip #5: Invest in Batteries

We all want to capture that magic moment on our phone or camera — whether you intend to share it with the world or you just want some photos and videos as keepsakes to remember what an awesome time you had. Regardless, all those cute photos and videos you take are definitely going to drain your battery, fast. Not to mention, if you’re constantly checking set times or texting your friends to track down their location, your battery will get zapped even quicker. Since you want to be sure your battery will last the whole day, it’s a great idea to bring a small external battery to the festival. You can connect the battery to recharge your phone (or camera) throughout the day. Another easy trick I’ve learned is to simply put your phone on “airplane mode” when you’re not using it — that way it doesn’t waste unnecessary energy trying to find cell phone coverage, run background apps or refresh. With an external battery by your side, you’ll be sure you never miss the perfect shot.


C  O  N  C  L  U  S  I  O  N

Armed with these tips and tricks, you’re ready to go off and have the festival experience of a lifetime!

 

> > > Live well!

Bunker Play … Get Out!

By: Natalie Schmett |

Oftentimes we hear the horror stories of being stuck in the sand. Most players are extremely afraid to hit in the bunker and even more nervous to get out of it.

Now, the dreaded bunker shot can be taken advantage of by following these pro tips!

  • Set-up is key.

Nine out of 10 players I see have an incorrect set-up when they approach their ball in the bunker. Set-up must be correct in order to get a solid strike and gain confidence with your sand play. The stance must be wide and open to the target, with ball position towards the front heel. Open that club face!

  • Don’t be afraid to swing aggressively.

Turn through the ball and create speed. Acceleration is crucial in getting the ball up and out of the bunker. Take a few practice swings with the club finishing in front of you versus sticking in the sand.

  • Finish face-to-face.

Maintain the angle of the club throughout your entire swing, start to finish. The club face should be pointing towards your face at finish.

C  O  N  C  L  U  S  I  O  N

When in doubt, be confident and be aggressive!

Follow these tips to refresh your approach on a bunker shot & still make par.

 

> > > Live well!

Thanksgiving

Gratitude

… and giving thanks are always topical around the holiday season. It’s a perfect opportunity for us to reflect on the multitude of blessings we have in our lives including family, friends, work, health … 

On the flip side, it is much less intuitive to be grateful for the difficult situations and challenging people in our lives in the same way we are for the good people and good things. (Think about the family member we avoid all year long but who we have to hang out with at Thanksgiving.)

You may be thinking, “Why the heck would I give thanks for this hard situation or that difficult person?” These situations and individuals obviously provoke a negative emotional response of anger, frustration or even pain.

But if we peel back the initial emotionally charged layer, there is typically a virtue hiding right underneath the surface, a lesson that will allow us to elevate beyond the anger or frustration to a place of gratitude. We can be thankful for the difficult situation or person who helps teach us to be be more patient, selfless or kind. These virtues of acceptance, patience, humility and unconditional love help fuel us to be the best version of ourselves. As Tony Robbins says, “Life is not happening to us, it’s happening for us.”  

So the next time we find ourselves in a challenging situation or with a difficult person (maybe at the Thanksgiving dinner table), let’s move quickly past any negative initial gut reaction and on to the deeper understanding of gratitude, realizing the ultimate lesson these situations and individuals and there to teach us.

I know it may be counter-intuitive, but the most rewarding depths of gratitude often come from those moments we would be least likely to offer thanks for at first glance.

It is the lessons born from those challenging situations or people—teaching us, helping us to grow and become better versions of ourselves—which is where true gratitude resides.

May your holiday season be filled with gratitude and opportunities to give thanks, equally in both the easy and challenging moments of your life.

Aaron Hinde

To learn more about Aaron, follow @aaronhinde on Instagram.

> > > Live well!