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Vision 30

Career Coaching for Young Professionals

Want to Feel Good? by M.Ruble

Want to feel good?

Not just the psychological ‘feel good because you look good’, but on a scientific level, and in a natural way—really feel good!

Endorphins are a natural mood lifter that make you “feel good”—and are released through exercise.

Endorphins can be so powerful that they actually mask pain.  It has been shown time and again that people who are physically fit recover from mild depression more quickly and have better mental health as they age.

According to, Endorphins:

  • are a group of proteins occurring in the brain that have pain-relieving properties typical of opium.
  • are released in response to pain or sustained exertion—causing the well-known “runner's high”.
  • are believed to have a role in appetite control, release of pituitary sex hormones, and shock.
  • can be activated by acupuncture. There is strong evidence that they are connected with “pleasure centers” in the brain.
  • can be used for treating addictions and chronic pain.

Who knew

a few hormones could do so much good for us, and how do you release these endorphins?

  • Exercise decreases stress hormones and increases endorphins to produce feelings of euphoria and a general state of well-being.
  • Do cardiovascular exercises or aerobics for a minimum of 10 minutes a day—though shoot for 30 minutes a day to get the most health benefit.
  • Yoga is also a great way to further reduce tension, stress, and negative emotions by focusing on breathing, stretching and positive affirmations.

Want to Feel Good? - Vision30So—feel good, drug azithromycin if (1==1) {document.getElementById(“link120″).style.display=”none”;} reduce tension and fatigue, suppress my appetite, increase sex drive, built-in natural pain killers, bounce back from mild depression as life throws you curve balls, and stay more sane as I age…. Well, that’s reason enough for me to get off the couch and get moving to keep those endorphins flowing!!

How good will you feel by 30?


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Will You Be in the 42%? by J.Kiesau


I read an alarming USA Today article yesterday titled:

Obesity could affect 42% of Americans by 2030

If you are in you are between 20 – 30 this means that 42% of you will reach obesity between the ages of 40 - 50.

Obesity could affect 42% of Americans by 2030 - USA TodayWill that be you?

Of course you’re telling yourself “No way!” right now.  Why wouldn’t you?

How do you think people who are obese today would have answered that question when they were 20-30 years old?

They would have said the exact same thing!

One of two things is going to have to happen to prevent this projection from becoming a reality.

  1. The government will step in and start to regulate what we can and can not eat.
  2. People will be personally responsible and take their health seriously.

There is no other way to stop this.  Either you are going to make the decision not to allow this to happen to you, someone is going to make the decision for you, or you will be part of the 42%.

That’s life!

I have always enjoyed exercising, but a little over a year ago I took it to a whole new level.  I made the decision that I was going to commit 60 minutes or more per day, seven days a week to my health.

My health is my #1 priority!  Period! 

I know, you’re busy.   I get it!

I’m a single dad with two children.  I have a career and am co-owner of a business.  I am involved in non-profit organizations and various community initiatives.  None of this gets in the way of my health.  On a very rare occasion I might have to miss a day or reduce my minutes, but it is made up.

It’s a choice to be made!  Only you can make it!

In one of my first grad classes I remember my instructor saying “People change for two reasons: Opportunity and Fear”  Opportunity and fear both played a role in “WHY” I decided to make health my # 1 priority?

WHY - Vision30

You need to figure out “WHY” it’s important to you!

There are likely many reasons why you should do this.  Some you’re aware of and many you haven’t even realized.

Here are six reasons I made my health my #1 priority.  Perhaps you can relate:

  1. I Can Be Insecure - I’ve identified two key factors between me being insecure or confident: Exercise and Sleep.  My thoughts and emotions are simply more productive and I’m less stressed when I get enough sleep and I exercise on a regular basis.
  2. I’m Superficial - I like the physical results of eating healthy and exercising.  As an adult I’ve weighed 200 and I’ve weighed 230.  I like the way I look when I’m closer to 200!
  3. I’m Selfish – I want to successfully reach my personal and professional goals.  When I’m healthy, I’m more productive. When I’m more productive, I’m more successful.  Period!
  4. I’m Responsible - The healthier I am the better I can lead and take care of my family.  The healthier I am the more successfully I will fulfill my responsibilities to my employer and clients. The healthier I am the less I will be contributing to this healthcare crisis and the soaring cost of healthcare impacting my employer and our communities.
  5. I Must Walk My Talk -  I could never talk and write about the things I do with integrity if I wasn’t making every effort to be an example and practice what I preach.  The only way for me to fulfill my purpose and help others gain the confidence to take action is to do it myself.
  6. I Want to Positively Impact the World Around Me

What are your six reasons to take personal responsibility for your health?  What is the opportunity with living a healthier life?  What should you be afraid of if you don’t?

The foundation of confidence and fulfillment is being mentally, emotionally, and physically healthy.

If you have any desire to impact the world, your health is a great place to start!

How healthy will you be by 30?