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Macros. Flexible Dieting. IIFYM.&nbsp; If you’ve heard these buzz words lately, you know these are all the rage when it comes to “dieting” and being successful with reaching your goals, and I agree with this philosophy. But what’s it all about? Maybe you’re completely unfamiliar with all of this or you want to learn more about it because you have been hearing and seeing all the success stories with macros based meal plans.&nbsp; First, lets start off with a little background on Macros so you can better understand the science behind this philosophy.&nbsp;Macronutrients are made up of Fats, Carbohydrates and Proteins.&nbsp; These are the most important parts of your diet and a proper balance of macros will help you gain muscle and lose fat in all the right places.&nbsp;Macro based eating relies on you tracking your macros and the thought of logging and tracking your food may seem daunting and pointless, but rest assured that this is the key to your fitness success.&nbsp;The real work is done outside of the gym through proper nutrition.&nbsp; Could we simply track calories versus fats, carbs and proteins? Yes, but tracking calories, alone without looking at each macro component will not ensure your body is receiving the proper nutrition to achieve your fitness goal. When looking at only calories a person may be eating a diet higher in fat, but lacking the appropriate amounts of carbs and protein. By having a strategically designed macro plan you can ensure your body is getting the proper calories from all three components in order to achieve fitness success.&nbsp; <h2>Why does our body need Macros?</h2>Fats, Carbohydrates and Protein all play an important role in our body. We need a proper balance of all three in order to build muscle, lose fat and essentially function properly from day-to-day.&nbsp; <h2>Who needs Fats anyway?</h2>Fats are essential in balancing our hormones, protecting our organs and keeping the brain functioning. When hormones are balanced it makes it easier to loose weight and build muscle.&nbsp;It is very important that healthy fats (Unsaturated) are included in an everyday diet.&nbsp; Fats come from meats, Fish, nuts, oils, avocados etc.&nbsp;We want the healthy fats, not the fried Trans Fats you can find at McDonalds..... those fats clog your liver and arteries.&nbsp;Good fats keep a healthy heart and happy mind.&nbsp; <h2>What does Protein do?</h2>Protein is vital for building and maintaining lean muscle mass.&nbsp;When we have muscle, we have a better metabolism.&nbsp;It is important to have substantial protein in the diet because when trying to loose weight we may put our bodies in a calorie deficit (Calories out are greater than calories in), but we do not want to loose the vital muscle we just built.&nbsp; During a calorie deficit our bodies will use proteins or fats for energy when our glycogen stores (Carbs) are depleted.&nbsp;So just remember, Protein = Muscle/metabolism.&nbsp;The more muscle we build the better our metabolism will be and the more calories we will burn!&nbsp;Typically our proteins are found in meats, fish, eggs, beans, or whey/casein protein.&nbsp;&nbsp; <h2>Give me Carbs!!!</h2>We all love our carbs!! Carbohydrates are the main energy source for our bodies.&nbsp;Think of carbs as your fuel, the body needs this to keep working. Carbohydrates are also very important for brain function.&nbsp; We can find carbs in grains, breads, processed foods, fruits, vegetable; essentially everything.&nbsp;Many people may ask about net carbs, when counting macros we don't believe in this.&nbsp;You are still absorbing the same amount of calories. Net carbs just means the glycemic index is lower due to increased fiber in the product. A carb is still a carb ;) <h2>Don't Macros have Calories?</h2>All food has calories, but all food is made up of macros. This goes back to counting calories alone vs. macros. By counting the grams of protein, fat and carbohydrates we will essentially end up with a final calorie count.&nbsp;Do we care what that is? No, because we are counting the grams of protein, fat and carbs you are eating. But for calorie purposes, here is the breakdown: Protein contains 4cal/gram so if something has 10g of protein, it contains 40 calories.Fats contain 9cal/gram so if you have something with 10g of fat, it contains 90 calories.Carbs contain 4cal/gram so similar to protein, if it has 20g of carb, it contains 80 calories. <h2>How to Navigate a Macro Plan</h2>So, enough about the science behind macros. Let’s get to the point of it all. If you’ve never tracked macros I recommend you download the app “My Fitness Pal” and track the next several days of the foods you are eating to get a baseline where your macros are. You might be surprised how quickly the calories or surplus of carbs/fats add up just by mindless snacking or not being prepared for mealtime. If you’re unsure what to do next or how to adjust your macros to achieve your fitness goals of weight loss or building lean muscle, we can help put a strategic plan together for you and further teach you the process which you can then implement for years to come. Macro-based flexible dieting is a successful approach because you can implement a variety of foods and exchange foods on your meal plan as long as all the numbers meet up at the end of the day. The fun part about macros is you don't have to follow some boring “Chicken and sweet potato” plan every day.&nbsp;You can change up your meals and keep things interesting. Boring diets lead to binge eating and are unsuccessful. We recommend spacing out your macros throughout the day so you don't end up with a large amount of food to eat before bed. The best way to do this is to plan your meals the morning of or night before. This way you have a sketched out plan that will help keep you on track. “Winging-it” as a beginner can lead to over or under eating. (We don't want that ;) )&nbsp; As with anything new, it’s all unfamiliar territory, but this successful approach to “dieting” isn’t going away anytime soon and it’s helping thousands of people reach their goals daily. <img src="https://successfinder-prod.s3.amazonaws.com/media/success_finder_3985e24918dda23087d1bf1464089db81731435178225.webp"> Once you understand the macro plan, this will become a way of life.&nbsp;For further information or to have a plan designed for you contact <a href="https://unstoppable365.com/" rel="noopener noreferrer" target="_blank">unstoppable365.com/Whitney</a> as we’re passionate about teaching others the successful and healthy approach to macro based flexible eating.

Macros are all the rage in the fitness community lately, but if you've ever felt overwhelmed by the idea of macro dieting or unsure how to start, here's an easy guide to macros explained. 

Macros (And More) Explained

Macros Explained: The buzz about Macros, Flexible Dieting and IIFYM 

<h2>#1 Eat, Eat, Eat</h2>Working a muscle tears the tissue, it then repairs and grows. Muscles need to be fed in order to allow them to grow. Basically you need to eat big to get big. A good balanced lean muscle building diet will allow you to grow without adding fat at the same time. <h2>#2 Increase the Amount of Protein in Your Diet</h2>Muscle = protein. In order for muscle tissue to repair itself after your weight-training sessions it needs an abundance of protein. Some beginners don’t take enough protein and some more experienced guys take ridiculously extreme amounts of protein. So, how much protein is enough to supply those hungry muscles? Another good rule of thumb is to take 1 gram of protein for every pound of total body weight. So, a 160 lb man would take around 160 grams of protein per day. My favorite sources of protein include: <ul><li>Chicken</li><li>Steak</li><li>Seafood (tilapia, tuna, prawns, salmon)</li><li>Eggs</li><li>Buffalo</li><li>Whey Protein Powder Shakes</li></ul> <h2>#3 Go Heavy</h2>Most people who are trying to build muscle do not use an adequately heavy weight. You should be lifting in the range of 8-12 repetitions per set, performing 3-6 sets per exercise, and using a weight that leads to muscle failure by the end of each set. You should be lifting a weight so heavy that you can’t get more than 12 reps but light enough to allow you to get at least 8 reps. One of the reasons that people exercise with a partner is so that someone is there to help them when the weight gets too heavy to lift with good form. If you don’t have a workout partner, you can simply stop when you get too tired to lift with good form, rest a few seconds, then keep lifting to complete the set. This is a better way to build muscle than using a weight that allows you to comfortably complete a set without reaching muscle failure. <h2>#4 Avoid Too Much Cardio</h2>Cardiovascular work will rob you of muscle gains. Yes if your goal is to lose fat you should do cardio but make sure it is: (a) Performed immediately after your weight training (b) A Low Intensity form of cardio for a maximum of 30 minutes. The reason that too much cardio isn’t desirable when your goal is to build muscle is that too much cardio releases catabolic hormones in the body, breaking down your muscle tissue; obviously this is counter-productive. <h2>#5 Post- Workout</h2>Eat as soon as you can after working out. An intense workout breaks down muscle tissue and depletes stores of muscle glycogen. These need to be replenished rapidly to enhance your recovery and muscle growth. An ideal post-workout meal should include quickly digested carbohydrates and protein. He suggests blending a banana, whey protein and honey into a shake. The banana and honey provide quick carbs to replenish glycogen, and the protein will accelerate muscle repair. And use skimmed milk, rice milk or water for your shake. <h2>#6 Rest</h2>If you work a muscle too hard, too many days in a row, the muscle fibers will become too damaged to properly repair and grow. To build muscle quickly, you must completely fatigue a muscle group, but then give it time to rest. Typically, a muscle needs at least 72 hours to properly repair from a muscle-building, weight training session. A good rule to follow is to allow for complete absence of soreness in a muscle before working that muscle again. For example, do a shoulder and chest workout on Monday and Thursday, a leg workout on Tuesday and Friday, and a back, arms and abs workout on Wednesday and Saturday. <h2>#7 Recover</h2>While you are resting, be sure to give your body what it needs to properly recover and put the muscles into a state of optimal growth. Activities that can enhance recovery include ice baths or cold showers, compression clothing, massage therapy or foam rolling, stretching, breathing exercises, and adequate sleep. <h2>#8 Drink Plenty of Water</h2>Getting enough water is crucial for peak strength and energy levels. You should shoot for a gallon of water per day. Remember you can include your protein shakes towards your daily water intake. And according to research from the September 2008 issue of the "Journal of Applied Physiology," a powerful testosterone-enhancing supplement is water. The researchers found that inadequate hydration resulted in reduced testosterone response to exercise and increased amounts of cortisol. Cortisol interferes with muscle gain, so limiting cortisol and enhancing testosterone release by drinking water may significantly improve your rate of muscle gain. <h2>#9 Supplementation</h2>Incorporating the right supplements into your fitness program is the best way to burn fat and increase lean muscle tissue. There are many different supplements that promote muscle growth and repair, energy and burning fat, which are key characteristics in effectively increasing and maintaining lean muscle. Some of the most effective supplements to increase lean muscle mass include; whey protein, amino acids, creatine, nitric oxide, beta-alanine and for males Gamma-O natural Testosterone Booster. <h2>#10 De-Stress</h2>High levels of stress can quickly drain testosterone, an anabolic, muscle-building hormone, and increase levels of cortisol, a catabolic, muscle-damaging hormone. If you find yourself at work or school with a constantly high heart rate, moody personality, shallow breaths or high body temperature, it’s likely that you’re too stressed for optimal muscle growth. Teach yourself to relax, breathe deeply and plan out your day to give yourself more time and less stress. Keep it positive and stay motivated! Whitney Jones

Gain smarter, not harder. Building lean muscle fast involves a lot more than simply lifting heavy and lifting consistently. Take a look at these 10 expert tips to fast-track your lean muscle journey.

Tips to Build Lean Muscle Fast

Whitney’s Top Ten Ways to Build Lean Muscle Fast

Brain research supports the notion that babies are much smarter than we think. This has been met with much excitement, particularly in education circles. But amid all this new information about babies’ cognitive development has come a parallel insight: Babies’ emotional development and cognitive development are tied closely together. Avid consumers of every new experience, babies process what they learn in ways that change their cognition but also impact the way they feel about themselves and others.&nbsp; The current priority in the fields of neuroscience and child psychology is seeking to better understand how cognitive learning and social-emotional learning fit together. It used to be that those two things were studied separately. Now we know that they go hand in hand with babies.&nbsp; Babies seem to have a very strong connection with the feelings of other people early on. They use this ability to read the emotions of others to absorb their culture. For example, Japanese babies seem to be more anxious than babies from other cultures, having learned this attribute from their environments.&nbsp; Other studies have shown that many African children learn early motor skills from the pleasure they see their parents have in more physical play with them. The positive interactions between parents and children create an environment that promotes the acquisition of these skills.&nbsp; The emotions surrounding each experience influence what a child can learn. Secure, loving interactions promoted greater cognitive processing. Fear and stress inhibit a child’s ability to learn.&nbsp; As babies read the emotions of other people, they develop some of their earliest problem-solving skills. In one fascinating study, researchers dropped a pen across the room from a series of older babies. In every single case, the babies watched the pen fall to the floor and then toddled or crawled across the room to pick up the pen for the adult. When busy parents are frowning over the power bill or muttering about the slow driver in the passing lane, their children are learning lessons about responses. When parents listen intently to a neighbor who is struggling through a hard time, their children learn how to respond with compassion to the suffering of others.&nbsp; No person could have positive responses to every situation. It’s neither possible nor even advisable. But parents have to take seriously the fact that they are likely to see their responses to their children replayed in a <a href="https://thesuccessfinder.com/lifestyle/new-beginnings-setting-your-family-up-for-success" rel="noopener noreferrer" target="_blank">new generation</a>. And sometimes, hearing our own words out of the mouths of babies can be a chilling wake-up call.&nbsp;

Science offers us exciting new insights into early childhood cognitive development with every passing year. Now it's time for parents to take those insights and help their children learn to respond with compassion and wisdom.

How We Respond: Early Childhood Cognitive Development

Learning to Respond: Early Childhood Cognitive Development

As Samuel Jackson’s character said in the movie, “A Long Kiss Goodnight” with Geena Davis… “When you make assumptions, you make an ass out of you and Upmtion.” 🙂 In real life, when we assume, it can guide us to horrible things… even kill us. Take the <a href="https://www.foodandwine.com/mcdonalds-ecoli-outbreak-linked-to-taylor-farms-onions-8735169" rel="noopener noreferrer" target="_blank">McDonald’s E. coli</a> contamination. Did you assume, like me, that it was the meat? If you were around in the early 90s, you would remember that terrible outbreak at Jack In The Box that killed people… even a child. That was a dangerous assumption. This assumption would likely have us make different dining decisions… let’s go to Taco Bell, Pizza Hut, KFC… or any number of restaurants in your area… as long as we aren’t eating ground beef with that dirty “poo poo” bacteria. However, if we dug deeper, we would find it wasn’t the ground beef. It was the onions! In fact, it was traced back to Taylor Farms, a major produce distributor that sells onions to McDonald’s, Taco Bell, Pizza Hut, KFC, and US Foods, the second largest distributor of restaurants in the USA.&nbsp; If you talked to subject matter experts, you would also find that after the <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC6951920/" rel="noopener noreferrer" target="_blank">JIB outbreak in the early 90s</a>, stringent quality assurance policies were put in place that made it almost impossible for E.coli to be consumed through ground beef… not withstanding beef packer negligence, or breaking the law. Assumptions can kill us, but they can also do other things that are not so lethal… <ul><li>Cause unnecessary arguments</li><li>Create unsuccessful marketing campaigns</li><li>Cause unnecessary stress of all kinds</li></ul> The list is long Here is a strategy to avoid the Assumption Monster… Every time you see yourself starting to assume, make sure the next five sentences end with a question mark. <ol><li>Where did they discover the E.coli?</li><li>What are the most likely culprits that can carry E.coli?</li><li>What were the common elements among the people who contracted E. coli?</li><li>Was the E.coli breakout exclusive to McDonald’s?</li><li>Have they discovered the origin of the E.coli?</li></ol> I am going to start a series of articles like this about practical impact questions intended to help you discover more than just a simple answer. These questions are designed to help you forge a deeper level of understanding, elevate your learning, help guide more informed decisions, skyrocket your impact in the world, and ultimately become your healthiest and wealthiest self. Are you good with that? I am eager to share. Be back soon!

We all know that assumptions aren't wise...but sometimes, they're actually dangerous. Let's take a dive into defeating assumptions by looking at some disasters they've caused in the past. 

How Assumptions (Literally) Kill

Assumptions Kill… Literally (Just look at McDonald’s)

We all do it.&nbsp;We tell ourselves little stories that justify why we didn’t follow through, why things didn’t work out, or why success seems to evade us.&nbsp;These stories often sound reasonable—they’re what I call “good excuses.”&nbsp; The problem is, even a “good” excuse keeps you stuck, holds you back, and prevents you from becoming the person you’re capable of being. I first learned this lesson after moving to Arizona.&nbsp;I had lunch plans with a colleague, but when the day came, I wasn’t feeling up for it.&nbsp;I made what I thought was a compelling excuse, only to be called out with the simple phrase, “Good excuse.”&nbsp; It hit me like a ton of bricks.&nbsp;I realized that no matter how convincing or justified the reason sounded in my head, it was still just an excuse—a convenient way to avoid discomfort, growth, or accountability. That moment changed the way I approached not only my personal life but also my finances, friendships, and health.&nbsp;I stopped making excuses and started taking ownership of my choices. In this article, we’ll explore some of the most common excuses people tell themselves—especially when it comes to financial success—and how you can break free from these stories to finally make progress in your life. <h2>The Stories You Tell Yourself</h2>The stories we tell ourselves often feel like truth.&nbsp;They explain why we aren’t where we want to be in life, why things seem harder for us than for others, or why we “just can’t win.”&nbsp;Below are some of the most common excuses I’ve heard (and told myself) that keep people from succeeding. <h3>“I don’t have enough time.”</h3>This one’s a classic.&nbsp;Whether it’s starting a new business, learning about investing, or getting your finances in order, many people claim they just don’t have the time.&nbsp;The truth is, we all have the same 24 hours. It’s not about time—it’s about priorities.&nbsp;If something truly matters to you, you’ll find the time. The real question is, are you making it a priority? <h3>“Only the rich get richer.”</h3>This is a defeatist mindset that keeps people stuck in a cycle of financial frustration.&nbsp;Blaming external forces like the economy or political parties for your lack of progress may feel comforting, but it’s an excuse that shifts the responsibility away from you.&nbsp;The reality is, the wealthiest individuals didn’t start with all the advantages.&nbsp;They often began by understanding how to use their resources—time, money, and energy—wisely and strategically. <h3>“I’m not smart enough to understand investing.”</h3>Many people believe that financial literacy is only for the elite or highly educated.&nbsp;The truth?&nbsp;Anyone can learn how to manage their money, invest wisely, and build wealth.&nbsp;The key is to start small and keep learning.&nbsp;You don’t need to become a financial genius overnight—you just need to begin. <h3>“I’m too busy taking care of my family.”</h3>While family is a valid priority, many people use this as an excuse not to focus on their own financial well-being.&nbsp;The best way to care for your family is by ensuring your financial house is in order.&nbsp;If you’re constantly in a state of financial stress, that stress will seep into your relationships.&nbsp;Making time for your personal growth goals and financial health isn’t selfish—it’s essential. <h2>How These Excuses Keep You Stuck</h2>Excuses—no matter how valid they may seem—create a comfortable space for you to stay in.&nbsp;They prevent discomfort, but they also prevent growth.&nbsp;When you let yourself believe these stories, you’re essentially handing over control of your life.&nbsp;You’re letting circumstances dictate your future, rather than taking control of your own outcomes. Excuses offer short-term relief but cause long-term stagnation.&nbsp;Over time, they pile up, creating a wall between you and the success you’re capable of achieving. <h2>Breaking Free from the Excuse Trap</h2>To stop making excuses and start making progress, you need to recognize these stories for what they are: false narratives that hold you back.&nbsp;Here’s how you can begin to break free: <h3>Acknowledge the Excuse</h3>The first step is recognizing when you’re making an excuse.&nbsp;Be honest with yourself.&nbsp;Ask, “Is this really true, or am I just avoiding something uncomfortable?”&nbsp;When you become aware of the excuses you tell yourself, you’re in a position to challenge them. <h3>Shift Your Mindset</h3>Instead of saying, “I can’t,” start asking, “How can I?” This simple shift opens your mind to possibilities instead of focusing on limitations.&nbsp;When you stop looking for reasons why you can’t do something and start seeking solutions, your perspective changes. <h3>Take Small Steps</h3>One of the biggest reasons people stay stuck is that they feel overwhelmed by the size of their personal growth goals.&nbsp;If you’ve convinced yourself that financial success is impossible because it seems so far away, break it down into smaller steps.&nbsp;Focus on improving just 1% each day, and over time, those small changes will compound into significant progress. <h3>Hold Yourself Accountable</h3>The moment you decide to stop making excuses, hold yourself accountable.&nbsp;Share your personal growth goals with someone you trust, write them down, and track your progress.&nbsp;Accountability helps keep you focused and ensures you’re taking consistent action. <h2>Conclusion</h2>Excuses are easy to make but costly in the long run.&nbsp;The stories you tell yourself, no matter how justified they seem, only serve to keep you stuck.&nbsp;By identifying and challenging these excuses, you can break free from the limitations you’ve placed on yourself and take control of your future.&nbsp; Whether it’s your health, your relationships, or your finances, it’s time to stop making excuses and start making progress.Remember, it’s never too late to rewrite the story you’re telling yourself. For more insights on overcoming obstacles and building generational wealth, subscribe to <a href="https://basecaseandbuild.substack.com/" rel="noopener noreferrer" target="_blank">Generational Wealth Builders</a>.

We make all kinds of excuses to keep from encountering discomfort or dealing with change, and sometimes, these excuses feel like the truth. Here's how to quit making excuses and reach your personal growth goals.

Reaching Personal Growth Goals: The Stories That Keep You Stuck

Making Good Excuses: Stories That Keep You From Personal Growth Goals

If success sits at one end of the spectrum, it stands to reason that failure sits at its counter opposite. But the truth is, failure is simply the void of moving ahead. Sometimes being blocked by a fixed mindset- or a way of thinking that is limiting, unmoving, and minimally subject to improvement- is the result of getting stuck in a level of understanding.&nbsp; The antidote to being stuck? Being open to the possibility of growth.&nbsp; People who strive for continual education and training develop what’s known as a growth mindset. These are the folks who are in a constant process of improvement, self-reflection, expanding knowledge of the world around, and refining their innate talents and personal resources. These are the people who believe nothing is truly impossible. They are the inquisitive thinkers and voracious learners who constantly probe for uncomplicated answers about how to connect in a complicated world. So how do you begin to adopt a growth mindset?&nbsp; 1. Be open to falling down (and ready to get back up again). Those seeking personal betterment allow themselves to fail, and see missteps as an opportunity to learn and recalibrate.&nbsp; 2. Don’t get stuck on fixed results, value the process.&nbsp; 3. Leave your comfort zone! What’s comfortable is not what grows you forward.&nbsp; 4. Make time for education and training. Education is the first step for people to gain the knowledge, critical thinking, empowerment and skills they need to expand their horizons (and maybe even make the world a better place).&nbsp; 5. Don’t compare yourself to those around you. Your journey is your own; your own pace, your own rules. As Theodore Roosevelt famously said, “Comparison is the thief of joy.”&nbsp;

Feeling stuck and uninspired? It's all in your head - specifically, your mindset. Take a look at fixed vs. growth mindsets and how to purposefully move forward. 

Fixed vs. Growth Mindsets: Moving Forward Mentally

It’s All In Your Head: Fixed vs. Growth Mindsets

What in the heck is a MACRO?&nbsp; There is so much talk about macro dieting (also known as flexible dieting or IIFYM) - and there is a very good reason for all the hype.&nbsp; Macro dieting is a different approach to achieving fitness goals and differs tremendously when compared to more common diet approaches, such as counting calories and restricting food groups. Logging macros focuses on what macronutrients (proteins, carbs, and fats) you are fueling your body with, and eating the correct amount of these macros to change your overall body composition. In fact, flexible dieting encourages you to eat the donut. Yes, you heard that right…Go ahead, eat the donut, just make sure it fits your macros. Flexible dieting and eating the correct ratio of macros allows people to not feel restricted from certain food groups while dieting, and enjoy all foods in moderation. Basically, enjoy all foods, feel great, and look good - what’s the catch? Well, calculating the correct amount of macronutrients that your body needs in order to reach your health and physique goal is not that simple. There are many factors you need to account for when trying to figure out your starting macros, and the last thing any dieter wants to see is a weight loss plateau. As you macro diet and stay consistent on your program, it is crucial to adjust your macro intake when necessary to avoid a stall in progress. If math and constant calculations aren’t your area of expertise, don’t worry - we have done all the work for you. Our macro E-Book explains the ins and outs of flexible dieting and how to create a macro plan based on your specific dietary needs and goals. Avoid the guesswork of online calculators, what your friends are doing, or what social media tells you, and read up on how to calculate your specific macronutrient needs with this!&nbsp; We also offer a HIIT E-Book (another Acronym for another day)- but yes, what you have heard about HIIT cardio is true. Avoid long cardio sessions and burn fat in a quarter of the time with a HIIT circuit! You can read up on this after you master the art of the macro, and be a fat-burning, macro-logging, donut-eating expert in no time. Email <a href="TheProPhysiques@Gmail.Com" rel="noopener noreferrer" target="_blank">Unstoppable365.com/Whitney</a> to reserve your E-Book copy, and learn to turn a diet into a lifestyle that sets you up for long-term success!

You've probably heard the term "macros" buzzing around the internet, but what are they and how do they apply to you? Here's the full rundown, including how to count your macros for a happier, healthier life.

What Are Macros? Plan Your Healthiest Life

Eat The Donut: How to Count Macros

I’m generally a fan of traditional education, and I think, all things being equal, a traditional education is going to be more productive than an informal one.&nbsp; Now, by traditional education, I mean a wide variety of things – traditional schools, colleges, trade schools, Red Cross CPR and First Aid training courses, etc. Anything with a curriculum and formal assessments.&nbsp; That’s not necessarily a hard knock against homeschooling, unschooling, casual apprenticeships, etc. – they can work just fine. I just think, based on my experience, that they’re less predictably effective than traditional education.&nbsp; There’s an exception, though, and it’s probably more common than most traditional educators would like to acknowledge. Lateral thinking – thinking outside the box, so to speak – is often ill-served by traditional education.&nbsp; Back when I used to teach in a public school classroom, we had to do these things called bellringers – like a five-minute warm-up to keep the kids occupied while we teachers took care of things like attendance, calling kids aside to talk to them, etc.&nbsp; I used to give them odd questions I picked up off the internet. Things with no real answer – questions that would test one’s lateral thinking. Questions like this:<ul><li>How many cows are in Canada?</li><li>Let’s say you live a long and healthy life and feel no ill health. And you hit 90. Them 100. Then 110. Then, unbelievably, 115. At what age do you begin to think you might be immortal?</li><li>Would you rather fight one bear-sized duck or twenty duck-sized bears?</li></ul> When I posed these, the majority of students didn’t think much about them, applied some sort of straightforward logic to the problem, and gave a quick answer.&nbsp;They’d say, “like a million,” “150,” and “20 little bears.” Some students struggled with the questions. They’d say something like “none, probably,” “120,” and “neither.”&nbsp;&nbsp; Other students never got to the questions. They’d start talking about the differences between cows and steers, how much of Canada was populated, whether there were other names for cows in Canada, what being immortal entailed, the aggressive nature of ducks, etc.&nbsp; In short, some students saw the problem as something to solve – a destination. Laterally thinking students didn’t look for a solution; they interrogated the question.&nbsp; Now, I’m oversimplifying things a little. It's not like the world is divided between vertical thinkers and lateral thinkers. Most of us have a little bit of one or the other in us, though we tend to favor one approach.&nbsp;The point is, that the vertical thinkers turned their papers in, and the lateral thinkers didn’t (again, generally).&nbsp; So, it’s fair to say that traditional education doesn’t always accommodate lateral thinkers, but it’s also true that the world, the way we’ve built it, needs relatively few lateral thinkers. Even those of us who think laterally don’t always appreciate that quality in others.&nbsp; If you’re dining at a restaurant, you probably don’t want your waiter thinking about your order laterally – you probably don’t want the waiter thinking, maybe one large French fry would be better than fifty shoestring-sized ones.&nbsp; However, it’s in the lateral thinking that advancements occur, and that’s a really good argument for traditional education to be more accommodating of (and encouraging to) lateral thinkers.&nbsp;

Traditional education's rigid structure often doesn't allow for out-of-the-box thinking. Here's why encouraging lateral thinkers in the classroom is not only healthy, but necessary.

Educating Lateral Thinkers

How to Nurture Lateral Thinkers

Do you like horror movies? I do now, but I used to be a complete weenie about anything gory or violent.&nbsp; Suffice to say, that’s changed a lot in recent years, and I couldn’t really tell you why. These days, I’m actually a bit of a gorehound, and very little shocks me. One thing I’ve noticed lately, though, is how hard filmmakers are trying to. All the headlines on my Google feed lately say things like “Audiences fainted in the aisles during Terrifier 3” or, “Director Robert Eggers on exploring pure evil” (I’m paraphrasing). I spent a lot of time reading articles like those and thinking about if, and why, art should shock the people who see it.&nbsp; After all, don’t we seek out art to really think about an important topic or, sometimes, to get a little happy escapism? So, what’s the point of shock value, if there is one? Disclaimer: I don’t need to tell you that we could definitely explore this topic through a lot of other current events, but that’s no fun, so let’s talk about movies. <h2>Why and When Shock Value Works</h2> The biggest defense of shock value that I’ve seen (at least from creators I admire) is the idea that art is meant to make people feel strongly. If they’re shocked or disturbed, they’re feeling something visceral.&nbsp; I don’t think that’s enough on its own.&nbsp; I think, to have any positive point at all, shocking art should put the defibrillator pads to your chest, wake you up, and then show you something relevant, poignant, or inspirational.&nbsp; Here’s an example. The idea for this article has been brewing in my head ever since I saw the trailer for an upcoming body horror movie called <a href="https://www.rogerebert.com/reviews/the-substance-movie-review" rel="noopener noreferrer" target="_blank">The Substance</a>. During this trailer, a quote from a reviewer popped up. This quote was: “An enraged scream in cinematic form.”&nbsp;(Credit to New York Magazine, and I hope that author wins a Pulitzer) That stuck with me. Although I haven’t seen it yet, I know that this film addresses absurd beauty standards around famous women as they age.&nbsp; Translation: This movie aims to scream loud enough to get your attention, then let that scream echo through your brain as you think more closely about the images you see in the media and how you see yourself.&nbsp; It’s meant to be an angry piece of art, and if you watch it, you shouldn't see the world the same way after. The creator’s anger should become your own and inspire you to make a change. That’s shock value in its finest form. Let your shocking content be a jolt awake and a call to introspection, rather than a simple thrill your audience walks easily away from 10 seconds later. Disclaimer part deux: I do not, at all, claim that shock value for its own sake can’t (or shouldn’t) exist.&nbsp; I will continue to watch silly, splashy, bloody movies that have effectively no point. I’m simply planting the idea that, if impacting folks is your goal, there’s an art to using shock value.

Artists lean on shock value for all kinds of reasons from more press to keeping audiences engaged. But when is shock value worth using, if ever?

Is Shock Value....Valuable?

The Value of Shock Value

Hi, my name is Lily, and I am an utter nerd.&nbsp; The way you can tell (besides how often I talk about the weird movies/shows/books/plays I love) is on my Google homepage. My personalized Google listings are nothing but film, book, and theatre news, most often in the horror or fantasy genres.&nbsp; Which means I’m perfectly positioned to notice how incredibly, pervasively, foaming-at-the-mouth angry everyone is about remakes.&nbsp; “Well duh,” you say. “People have been angry about remakes since there have been remakes.” And of course they have, this is going to smack strongly of recency bias, but stick with me. <h2>The Issue at Hand</h2> I don’t personally get upset when a beloved old franchise announces a reboot, so I spend a lot of time listening to the arguments of people who do. The strange thing is, a lot of the rage seems to boil down to the idea that a particular character, concept, or story is “sacred” and shouldn’t be touched to preserve the legacy (more on that shortly).&nbsp; There are more recent, more controversial examples out there, but for the sake of the argument, let’s take any Batman film/show since the 80’s. Every time Batman or the Joker gets reincarnated on the screen, fans will rave about how the previous version was better, or even worse, that these characters shouldn’t be reinterpreted ever.&nbsp; Jared Leto cheapened the character Jack Nicholson and Heath Ledger made famous. Robert Pattinson isn’t a tough enough guy. Ben Affleck doesn’t hold up to Christian Bale, and on and on.&nbsp; What I’m interested in, amidst all these opinions, is why we hold the notion that ideas are or should be sacred in a way that makes them untouchable.&nbsp; <h2>Ideas Should Be Stolen</h2> Large caveat incoming: I am not suggesting that you commit copyright infringement. At all. What I am suggesting is that there are useful ways to spin or readdress almost any concept out there.&nbsp; If you can find new nuance in the work or the teachings of someone you admire, within the bounds of legality, you should do it. If you know of a way to take an idea and make it more accessible or useful to a new sector of the population, that’s a good thing. To my mind, concepts and lessons are supposed to grow and change. If they don’t, their usefulness is seriously limited. We are meant to take ideas that inspire us and add our own experiences or meaning to them to then inspire others.&nbsp; One of the buzzwords I see used in all of these headlines about remakes is “legacy,” as in, “They’re stomping on [insert name of beloved thing]’s legacy.” It is a wonderful thing to be known and loved for putting a new concept or story into the world.&nbsp; How much better is it to be known for creating something that went on to inspire dozens, hundreds, thousands of people to create and learn and grow? How much more longevity and complexity does that give your original thought?&nbsp; I’ll leave you with an example that’s very close to my heart. There is a playwright out there in the world by the name of Charles Mee, who started something called the (re)making project. I encourage you to read the entire “<a href="https://www.charlesmee.org/about.shtml" rel="noopener noreferrer" target="_blank">About the Project</a>” section of his website, but here’s the gist, in his own words: <img src="https://successfinder-prod.s3.amazonaws.com/media/success_finder_37277c438a3ecca54521ef070e5006d51727124088019.webp"> I first read this passage as a young college student, and it meant everything to me. It made his plays the first texts presented to me in school that weren’t monuments to be looked at but clay to be worked with and shaped and explored in a way that leaves your hands messy and your thoughts racing.&nbsp; So, when you can, take a legacy that touches you and swing a sledgehammer through it. Find a new structure or seed inside it that helps you speak more clearly and powerfully to others.&nbsp;

From remakes to sequels to spin-offs, people resist the thought that beloved ideas and art can change. Here's how to dismantle that concept to inspire others.

How To Destroy An Idea (Productively)

Ideas Are Not Sacred: Productive Destruction

With a new child in the family, something is always beginning.&nbsp; Those beginnings commence the day we get a positive result from a pregnancy test. We start obstetric care and – before we know it – we’re starting childcare. Our babies begin sleeping through the night and taking their first steps. We begin potty training and take our children to the first day of preschool. We drive them to their first piano lesson, baseball practice, and dance class.&nbsp; Beginnings abound. A new start is an exciting time. We see before us a thousand possibilities and dare to hope for success. This Little League practice may mean the birth of a Major League MVP.&nbsp; But a new start is also fraught with anxiety. Will our childcare arrangement work for our child? Will potty training go well or will our child be one of those difficult cases we’ve heard about?&nbsp; And the questions continue over time. How will weekly piano lessons impact our family’s schedule? Will our child practice willingly each day, or will this become a source of conflict between us? How much will these lessons cost, and can we really afford them?&nbsp; Every new step represents an opportunity for success or failure. And yet to avoid new efforts because of the risk involved would result in a life of no growth and little joy. We might experience success or satisfaction we have never known before, but only if we take the first step.&nbsp; Long ago, Plato observed that “The beginning is the most important part of the work.” Yet, because none of us has twenty-twenty foresight, missteps often occur as we start out. How can we make a beginning most likely to launch our success as new parents? Allow me to make some humble suggestions, gained from the wisdom of others.&nbsp; First, we should listen to our own experience. Any beginning we make should be consistent with our most secure beliefs. If we begin based on someone else’s idea, we may not be motivated to maintain the effort. If Grandma thinks we should potty train Courtney, but we doubt her readiness in our own hearts, we are unlikely to meet with success.&nbsp; Second, we should listen to our own resources. If we really want our child to learn to play the piano but can afford neither the piano nor the lessons, we should plan to begin something else. Is there a guitar in a cousin’s closet you could borrow? A neighbor who would swap guitar lessons for a meal once a week? We can use what we have, and begin there. In time, those skills learned on the guitar may translate to the piano, or a love of guitar may blossom.&nbsp; Every beginning represents the possibility of many choices we make both for ourselves and for our children. It is my hope that you and your family will start down a path that will make your own dreams a reality.&nbsp;&nbsp; By Claudia Quigg, M.Ed.&nbsp;Child Developmentalist, Author, Baby TALK Founder&nbsp;

Raising children is full of new beginnings, but also uncertainty. Here's how to approach all the big possibilities to set your family up for success. 

Navigating New Beginnings With Your Child

New Beginnings: Setting Your Family Up For Success

To celebrate Dr. Jeff spending today at the office with us, we’re sharing one of the most powerful trainings/perspectives on “mindset” we’ve ever encountered. One of Dr. Jeff’s clients, Greg, was favored to win the gold medal in the Olympics but was starting to mentally unravel. To help him win the gold, Dr. Jeff had to tap into the concept of the human mindset versus the champion's mindset and how they are constantly at war with each other for control over our decision-making. The human mindset is our default beliefs that are calibrated towards survival. It is fixed and operates on high-speed impulses. On the other hand, the champion's mindset is our applied wisdom that is consciously and deliberately applied. <a href="https://guardianpodcast.com/podcast/cornerman-chats/episode/the-truth-about-mindset-human-mentalities-with-dr-jeff-spencer" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(17, 85, 204);">Check out the podcast</a>

Learn how to reach peak levels of performance up to 7 days a week.

The Truth About Mindset

The Truth About "Mindset": Human Mentalities

We’ve already redefined intelligence and learning. Thus, we must also redefine a few other things by reasoning from those new definitions. Given the new definition of “learning” and “intelligence”, I have a question for you..&nbsp; What is the purpose of data? It might be tempting to say “to know stuff”...&nbsp; <a href="https://guardianpodcast.com/podcast/the-arena-by-the-guardian-academy/episode/etf-handbook-12-the-truth-about-data-and-data-driven-people" rel="noopener noreferrer" target="_blank">Check out the podcast</a>

If intelligence is increasing your ability to get what you want and learning is “same circumstance, different behavior” then the only purpose of data is to justify or inform a change in behavior. 

The Truth About Data and Data Driven People

Here is a special Fathers Day Newsletter featuring a legendary olympian, glass artist, coach, mentor, and most importantly… father, Dr. Jeff Spencer. If you love this content, please share it, but also… Check out&nbsp;<a href="https://youtu.be/Th6ydq_gBwk?si=cEOXU_k73_Jzwe8I" rel="noopener noreferrer" target="_blank">YouTube</a>&nbsp;and&nbsp;<a href="https://www.instagram.com/thesuccessfinder/" rel="noopener noreferrer" target="_blank">Instagram.</a> What's in today’s Father’s Day Special newsletter? Cornerman to Olympic athletes, world champions, celebrities and business titans Dr. Jeff Spencer shares a new perspective on parenting and who is really teaching who. It’s easy to see that most children are learning something from their parents… …but it’s not a one way street. Not by a long shot. <a href="https://subscribe.thesuccessfinder.com/p/answering-the-call-fatherhood" rel="noopener noreferrer" target="_blank">Check out the full article</a>

Dr. Jeff Spencer shares a new perspective on parenting and who is really teaching who.

Answering The Call: Fatherhood

The world seems more chaotic than ever, how do we find calm in the middle of it all? Enter… Master Jason Campbell, prolific musician, Zen Master and <a href="https://thegraywolf.substack.com/" rel="noopener noreferrer" target="_blank">Gray Wolf</a> <a href="https://subscribe.thesuccessfinder.com/p/the-zen-master-path-to-inner" rel="noopener noreferrer" target="_blank">Check out the full article</a>

The world seems more chaotic than ever, how do we find calm in the middle of it all?

The "Zen Master" Path To Inner Peace

Fighting the war against the Monkey Mind. I haven’t been posting (here) as much, but I have been writing like a mad man. Most of it is buried deep into a Google Drive where it’s waiting to be improved, finalized and sent out as the Letter.1 If you’re a subscriber here, I’m guessing it’s because you like to read my stuff, or were at least interested enough to see what stuff (and things) comes next. What comes next…? What an interesting concept/question. More on that later. What’s more interesting to me is what’s in the rearview mirror. Here’s are some things in the rearview mirror that might help inform us of the next best step. <a href="https://nicpeterson.substack.com/p/51-planck-knowledge-and-stuff-and" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(17, 85, 204);">Check out the full article</a>

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