Sunday 161106

For time:
25 Med ball power cleans 20#(14#)
25 Walking lunges with medball
20 Med ball power cleans 20#(14#)
20 Walking lunges with medball
15 Med ball power cleans 20#(14#)
15 Walking lunges with medball
10 Med ball power cleans 20#(14#)
10 Walking lunges with medball
5 Med ball power cleans 20#(14#)
5 Walking lunges with medball

Post time to comments or BTWB

Jen and Jason mobilizing, talking puppies and the impending Broncos victory!

Jen and Jason mobilizing, talking puppies and the impending Broncos victory!

This Sundays recipe comes to use courtesy of Ali Nichols!!!  Thank you Ali!

CHICKEN TAMALE CASSEROLE

INGREDIENTS
1/4 cup low fat mozzarella cheese
About 4-5 ounces of cornbread muffin mix
1 4 ounce can chopped green chilies
1 cup creamed corn
1/3 cup almond milk
1/4 cup egg whites
1 tsp cumin

INSTRUCTIONS

-Mix ingredients together and put in 9×13 sprayed baking dish. Bake at 400 for 15 minutes.
-Pull out and poke lots of holes in top. Pour 1 can red enchilada sauce over the casserole. Place about 17 ounces of shredded chicken on top (I used chicken tenderloins in my insta pot as they are less fat) and top with 3/4 cup cheese. Bake for another 15 minutes.
-I cut mine into 6 slices and it was pretty darn good!

MACRONUTRIENTS – 6 servings
Fat – 7.6
Cho – 31.1

Pro – 27.8

Saturday 161105

5 Rounds, with a 2 minute clock:
Row, 30(25) calories
With time remaining, as many reps as possible of push ups
Rest 1 minute between rounds

Post reps to comments and BTWB

Frank, Alina, Bailey, and Ryan working on some rope climbs.

Frank, Alina, Bailey, and Ryan working on some rope climbs.

 

**Verve has a short schedule this weekend. We will have classes at 6:30am and 7:30am Saturday, and 7:30am only on Sunday. Verve will be closed the remainder of the day to host the CrossFit Competitor’s course. Sign up in MBO to reserve your spot.

**After you finish up the Everyday Warrior Battle Series workout #2, click here to submit your score.

** Verve will be hosting a FREE INTRO WOD on Wednesday November 16th at 7pm. Got a friend, co worker, or family member asking you about CrossFit? Bring by on the 16th and let them experience a class led by Anna. They can get signed up for the class in MBO.

**Saturday and Sunday November 19th-20th MBS CrossFit is hosting the 2016 Turkey Challenge. Verve has 20+ members competing on teams and as individuals. Get ready to bust out those new Verve shirts and cheer everyone on.

**Got a special chili recipe you bust out when the weather get cooler? Do you think it is the best chili recipe ever? Well, stay tuned for dates and times of an upcoming chili cook off at Verve. Don’t got a recipe but still love to eat it? Well then, you get to be the judges. 

 

Friday 161104

Everyday Warrior Workout #2

50 Snatch 75#(55#)
50 Double unders
40 Wall ball 20#(14#) 10′(9′)
40 Sumo deadift high pull 75#(55#)
30 Overhead squat 75#(55#)
30 Chest to bar pull ups
20 Bar facing burpees
20 Power clean 135#(95#)

See full workout details here

Post results to comments or BTWB

The Kingry's and Afraimi's do it again with their great fashion choices!

The Kingry’s and Afraimi’s do it again with their great fashion choices!

SHARED SUFFERING and its benefits! an article from BOXROX magazine (see full article here)

THE CROSSFIT COMMUNITY

Each member of the Crossfit community works out for many different reasons, but all of them are about taking things to another level. Whether it is to decompress and change the course of our day, to lose a few pounds and get more fit, or to become better athletes than yesterday by controlling our mental game, they are all great reasons.

‘Crossfit has the tremendous ability to gather people that are looking in the same direction: we are looking to reach a goal. We might not realise it directly, but our guts, our past or our personality have something to do with us joining Crossfit.’

It’s a known fact that a group of people suffering together and pushing each other is more likely to get better results.

1 IF THEY CAN DO IT, THEN I CAN DO IT!
That’s the motto that takes over our head when we’re stuck in the middle of a WOD. Suddenly, we don’t feel like picking up the bar or the kettle bell, and we feel defeated. A glance at our neighbor’s performance, a scan through the room at the other members of our Crossfit community, and our energy level goes back up. “If they can do it then I can too”. That’s true, and we know it. Not because the other athletes doing the workout are better than us, but because they are passionate and they believe in themselves, and that positivity is infectious.

#2 THAT LAST PUSH
When we are losing our kip, or as our snatch technique is failing, we feel like we’re never going to be able to finish the WOD. Our mind tells us to quit, negative thoughts start to immerse our spirits and therefore our body is giving up. It’s all or nothing, if we’re not able to do those 10 unbroken toes to bar, then there is no point in continuing.

Our peers are there to remind us that the way we think sometimes sets us up for failure even before starting a WOD. There’s no such thing as giving up they might say. And here we are, doing our toes to bar one at a time without taking any breaks, while being pushed by a crowd of athletes, a Crossfit community who are thrilled by our performances and cheering us on until the timer goes off.

#3 MANAGING SETBACKS
Crossfit is about making progress but what about setbacks or plateaus? When we are in bad mood, and we don’t even feel like showing up because we know that we’re not in a good place. We start to feel the support of the community and that’s amazing.

‘All we need to do is to communicate our fears and find a solution to make us feel better.’

If we have the chance to train with a partner, then the same scenario will most likely prevail in a similar situation. We can sometimes be short sighted and not think clearly. Our training buddy is here to open up our eyes and reassure us, by reminding us, that despite the frustration “A plateau is sometimes needed in order to grow stronger and work on different aspects of our training”. And there we go, pumped, motivated and ready for our next workout.

#4 TAKING RISKS
Whether it’s signing up for a throwdown, adding 5 pounds to the bar or throwing our legs over our head for a handstand walk, there’s only so much that we can achieve by ourselves when we are afraid.

A presence is sometimes needed for our train of thought to stop focusing on the same old nonsense. There are a number of movements that we wouldn’t have been able to achieve without our coach, a peer who’s been watching us from across the gym, or our training partners. It’s almost as if Crossfit was designed to be an exclusive group learning process.

#5 FILLING OUR SOULS

Beyond the PR’s, the number of reps and the satisfaction of achieving a new movement there’s the indescribable feeling of being part of a group, being loved and appreciated for who we are that fills up our hearts after living all those moments listed above.

Because when we are at our Crossfit Box we are raw and vulnerable, our clothes, our makeup or the amount of muscle we have doesn’t count in our connection with the other human beings sitting across from us in the room.

‘Our passion, the desire to become a better person than yesterday and the light in our eyes is what matters.’

VERVE UPDATES
– We have the CF Competitior’s Course this weekend, so there is an abbreviated schedule (don’t worry, this is the last one for a while).  If you can’t make it to a class, this is a great weekend to get to Red Rocks and enjoy a workout OR take a hike at a near by trail.  Here are some suggestions!

Thursday 161103

As many rounds as possible in 12 minutes of:
1 Rope climb, 15′
5 Weighted ab mat sit ups, 40#(25#)
2 Rope climbs, 15′
10 Weighted ab mat sit ups, 40#(25#)
3 Rope climbs, 15′
15 Weighted ab mat sit ups, 40#(25#)
* Add 1 rope climb and 5 sit ups to each round

Post rounds and reps to comments and BTWB

Ron working through deadlifts during the Everyday Warrior Battles Series workout.

Ron working through deadlifts during the Everyday Warrior Battles Series workout.

 

The Subtle Art of Not Giving a . . . Basket. Brought to your attention By Courtney Shepherd

The subtle art of not giving a basket?? I’m not walking around handing out baskets, so I’m not sure I need to know a subtle way to stop. But I do often walk around giving out one too many f@#ks and it would greatly benefit me to learn the subtle art form that is, not giving a f@#k. I was fortunate enough to have a good friend send me a link to an article regarding the matter but unfortunately about every 10th word is the F word. It’s an article worth reading, both for it’s humor and reality check. In an attempt to introduce this article AND make it a little more crowd friendly, I have replaced the F word with the word “basket” throughout the article. That’s right, every where you read the word basket, should you choose, you can internally replace it with the F word. Or you can simply read on and learn about how and why to not easily and freely hand out baskets. No, I’m not basketing with you.

“In my life, I have given a basket about many people and many things. I have also not given a basket about many people and many things. And those baskets I have not given have made all the difference.

People often say the key to confidence and success in life is to simply “not give a basket.” Indeed, we often refer to the strongest, most admirable people we know in terms of their lack of baskets given.  Chances are you know somebody in your life who, at one time or another, did not give a basket and went on to accomplish amazing feats. Perhaps there was a time in your life where you simply did not give a basket and excelled to some extraordinary heights.

Now, while not giving a basket may seem simple on the surface, it’s a whole new bag of burritos under the hood. I don’t even know what that sentence means, but I don’t give a basket. A bag of burritos sounds awesome, so let’s just go with it.

The point is, most of us struggle throughout our lives by giving too many baskets in situations where baskets do not deserve to be given. We give a basket about the rude gas station attendant who gave us too many nickels. We give a basket when a show we liked was canceled on TV. We give a basket when our coworkers don’t bother asking us about our awesome weekend. We give a basket when it’s raining and we were supposed to go jogging in the morning.

Baskets given everywhere. Strewn about like seeds in mother-basketing spring time. And for what purpose? For what reason? Convenience? Easy comforts? A pat on the basketing back maybe?

This is the problem, my friend.

Because when we give too many baskets, when we choose to give a basket about everything, then we feel as though we are perpetually entitled to feel comfortable and happy at all times, that’s when life baskets us.

Indeed, the ability to reserve our baskets for only the most basketworthy of situations would surely make life a heck of a lot easier. Failure would be less terrifying. Rejection less painful. Unpleasant necessities more pleasant and the unsavory crap sandwiches a little bit more savory. I mean, if we could only give a few less baskets, or a few more consciously-directed baskets, then life would feel pretty basketing easy.

What we don’t realize is that there is a fine art of non-basket-giving. People aren’t just born not giving a basket. In fact, we’re born giving way too many baskets. Ever watch a kid cry his eyes out because his hat is the wrong shade of blue? Exactly. Basket that kid.

Developing the ability to control and manage the baskets you give is the essence of strength and integrity. We must craft and hone our lack of basketry over the course of years and decades. Like a fine wine, our baskets must age into a fine vintage, only uncorked and given on the most special basketing occasions.

This may sound easy. But it is not. Most of us, most of the time, get sucked in by life’s mean trivialities, steamrolled by its unimportant dramas; we live and die by the sidenotes and distractions and vicissitudes that suck the baskets out of us. 

This is no way to live, man. So stop basketing around. Get your baskets together. And here, allow me to basketing show you.

SUBTLETY #1: NOT GIVING A BASKET DOES NOT MEAN BEING INDIFFERENT; IT MEANS BEING COMFORTABLE WITH BEING DIFFERENT

When most people envision giving no baskets whatsoever, they envision a kind of perfect and serene indifference to everything, a calm that weathers all storms.

This is misguided. There’s absolutely nothing admirable or confident about indifference. People who are indifferent are lame and scared. They’re couch potatoes and internet trolls. In fact, indifferent people often attempt to be indifferent because in reality they actually give too many baskets. They are afraid of the world and the repercussions of their own choices. Therefore, they make none. They hide in a grey emotionless pit of their own making, self-absorbed and self-pitied, perpetually distracting themselves from this unfortunate thing demanding their time and energy called life.

Say “basket it,” not to everything in life, but rather say “basket it” to everything unimportant in life. Reserve baskets for what truly basketing matters. Friends. Family. Purpose. Burritos. And an occasional lawsuit or two. And because of that, because you reserve your baskets for only the big things, the important things, people give a basket about you in return.

SUBTLETY #2: TO NOT GIVE A BASKET ABOUT ADVERSITY, YOU MUST FIRST GIVE A BASKET ABOUT SOMETHING MORE IMPORTANT THAN ADVERSITY

Eric Hoffer once wrote: “A man is likely to mind his own business when it is worth minding. When it is not, he takes his mind off his own meaningless affairs by minding other people’s business.”

The problem with people who hand out baskets like ice cream at a summer camp is that they don’t have anything more basketworthy to dedicate their baskets to.

Think for a second. You’re at a grocery store. And there’s an elderly lady screaming at the cashier, berating him for not accepting her 30-cent coupon. Why does this lady give a basket? It’s just 30 cents.

Well, I’ll tell you why. That old lady probably doesn’t have anything better to do with her days than to sit at home cutting out coupons all morning. That’s all she’s got. It’s her and her coupons. All day, every day. It’s all she can give a basket about because there is nothing else to give a basket about. And so when that pimply-faced 17-year-old cashier refuses to accept one of them, when he defends his cash register’s purity the way knights used to defend maidens’ virginities, you can bet granny is going to erupt and verbally hulk smash his face in. Eighty years of baskets will rain down all at once, like a fiery hailstorm of “Back in my day” and “People used to show more respect” stories, boring the world around her to tears in her creaking and wobbly voice.

If you find yourself consistently giving too many baskets about trivial stuff that bothers you — your ex-girlfriend’s new Facebook picture, how quickly the batteries die in the TV remote, missing out on yet another 2-for-1 sale on hand sanitizer — chances are you don’t have much going on in your life to give a legitimate basket about. And that’s your real problem. Not the hand sanitizer.

SUBTLETY #3: WE ALL HAVE A LIMITED NUMBER OF BASKETS TO GIVE; PAY ATTENTION TO WHERE AND WHO YOU GIVE THEM TO

When we’re young, we have tons of energy. Everything is new and exciting. And everything seems to matter so much. Therefore, we give tons of baskets. We give a basket about everything and everyone — about what people are saying about us, about whether that cute boy/girl called us back or not, about whether our socks match or not or what color our birthday balloon is.

As we get older, we gain experience and begin to notice that most of these things have little lasting impact on our lives. Those people’s opinions we cared about so much before have long been removed from our lives. We’ve found the love we need and so those embarrassing romantic rejections cease to mean much anymore. We realize how little people pay attention to the superficial details about us and we focus on doing things more for ourselves rather than for others.

Essentially, we become more selective about the baskets we’re willing to give. This is something called ‘maturity.’ Maturity is what happens when one learns to only give a basket about what’s truly basketworthy.

Then, as we grow older and enter middle age, something else begins to change. Our energy levels drop. Our identities solidify. We know who we are and we no longer have a desire to change what now seems inevitable in our lives.

And in a strange way, this is liberating. We no longer need to give a basket about everything. Life is just what it is. We accept it. We realize that we’re never going to cure cancer or go to the moon. And that’s OK. Life basketing goes on. We now reserve our ever-dwindling baskets only for the most truly basketworthy parts of our lives: our families, our best friends, our golf swing. And to our astonishment, this is enough. This simplification actually makes us really basketing happy.”

To read the full article, The Subtle Art of Not Giving a Fuck by Mark Manson, f bombs and all, click here.

Wednesday 161102

For Time:
27-21-15-9
Calories on the rower
Hang squat cleans 95#(65#)

Post Results to BTWB

Adam and his fantastic girlfriend, Jolene.

Adam and his fantastic girlfriend, Jolene.

Ladies and Germs – this week on our Athlete Highlight feature we get the opportunity to learn a little bit about our very own, Adam Clatterbuck. Read up!
Hometown?
Topeka, KS


Age?
31 yrs old

Occupation?
Systems & Development Engineer at Red Robin International, Inc.

What do you like to do in your free time?
Ski/Snowboard & Golf

How long have you been a member at CrossFit Verve?
2 years

What is your background in sports and fitness?
Played golf in college, played high school soccer & basketball

What changes have you seen in your body, health and fitness since starting CrossFit?
A dramatic increase in lower body strength after spending most of my 20’s at 24 hour fitness gyms with barbell curls, incline bench and cable flys. I never really knew what my max lifts were due to working out by myself all the time.

Has CrossFit influenced your life outside of the gym? If so, how?
It definitely gives me something to look forward to after work and has allowed me to hit the ski season at 100% instead of a struggling through the initial conditioning most mountaineers encounter.

What’s your favorite benchmark workout?
Fran

Any advice for someone just starting?
CrossFit can be intimidating in the beginning, but is worth the struggle. Outside of back squatting and bench press I had never attempted an olympic lift before CrossFit. 

Tuesday 161101

Take 15 Minutes to build to a 1 rep power snatch

Then

Every 2 minutes for 10 minutes using today’s heaviest lift:
2 reps @ 60%
2 reps @ 70%
2 reps @ 75%
2 reps @ 80%
2 reps @ 85%

Post weights to BTWB

Andrew doing some weighted pull ups, with his custom built weight supporting apparatus.

Andrew doing some weighted pull ups, with his custom built weight supporting apparatus.

 

We at CrossFit Verve always preach the benefits of rest days.  Taking a day or two a week is great because it lets your body recover so that you can give your maximal effort the next time you walk in the gym.  The recommended work to rest days preached by CrossFit is 3 days on 1 day off, 2 days on 1 day off.  For some of us, that doesn’t quite work with our schedules, but it is important to make sure you take a day off here and again so that you can recover. But what happens if we decide to take an extended hiatus from working out?  

A recent article featured in the Health section of Time.com talked about extended days away from exercise. Below are a few of the results from the study that looked at extended days away from exercise ranging from 10 days to up to 8 weeks away from exercise.  Click HERE for the full article and links to the studies referenced in the article.  

Within 10 days: Your brain might start to change

For years, researchers have suspected that exercise is good for your brain, too—according to one 2013 review, it might be able to help offset age-related memory loss. Now, a new study in the journal Frontiers in Aging Neuroscience found that even a short vacation from your workout might cause changes to the brain.

In the study, when a group of long-term endurance runners took a 10-day exercise hiatus, their subsequent MRIs showed a reduction in blood flow to the hippocampus, the part of the brain that’s associated with memory and emotion. The researchers point out that although the runners didn’t experience any cognitive changes over the period, more long-term studies are needed.

Within two weeks: Your endurance will plummet and your vitals may spike

After just 14 days, you might have a harder time climbing a flight of stairs or keeping up with your colleagues during the monthly kickball game. The reason you’re so winded? Skipping sweat sessions causes a drop in your VO2 max, or the maximum amount of oxygen your body can use. It can dip by about 10% after two weeks, says Dr. Hameed. It only gets worse from there: After four weeks, your VO2 max can drop by about 15%, and after three months, it can fall about 20%—“and those are conservative estimates,” Dr. Hameed notes.

Staying even slightly active can help: One 2009 study found that male kayakers who took a five-week break from their training saw an 11.3% drop on average in their VO2 max, while those who worked in a handful of exercise sessions during each week only saw a 5.6% drop.

Very few of us go that long without coming into the gym, but some of us are lucky enough to take long vacations that get us away from work and the gym.  Bottom line is that even if you can’t make it in to Verve, try to stay active if life pulls you away from your daily WODs.  If you are going away for an extended period of time and are looking for some workouts you can do that require little to no equipment be sure and ask any of the coaches for suggestions.  

 

Monday 161031

For Time:
Run 400 Meters
10 Bar facing burpees
31 Shoulder to overhead 95#(65#)
10 Bar facing burpees
Run 400 Meters
10 Bar facing burpess
31 Deadlifts 115#(75#)
10 Bar facing burpess
Run 400 Meters

Post Results to BTWB.

John ensuring no man finishes alone.

John ensuring no man finishes alone.

Look, I’m the first to agree that the “magic is in the movements.” Keeping it simple with programming is often the best — yet hardest — thing to do. Furthermore, I’m the last person to get fired up about the hottest programming on the Internet. I do, however, believe there are things we can miss when programming general physical preparedness.

Here are four things to keep in mind:

The long-lost glycolytic energy system. By and large, virtually any CrossFit program has the 12- to 20-minute AMRAP dialed in. Furthermore, most know we need strength work, so the phosphagen system gets its fair share of love, too. Though many would argue that the natural work-and-rest interval that occurs inside the typical 15-minute CrossFit workout addresses the middle glycolytic energy system, I’d argue we can hit this sweet spot better. Target this with specific anaerobic efforts like sprints — 45- to 90-second power output training.

Accessory work. Glute-ham raises are awkward in a metcon. Your program will benefit from Romanian deadlifts, reverse hypers and barbell rollouts, so include them. It will help to designate time before or after a typical workout for maximum efficiency.

You have to go long, too. If you aren’t seeing efforts beyond 20 minutes in your program, you are missing out on your potential. 

Keep it simple. A workout that requires a protractor, a team of scientists and a mathematical formula doesn’t develop work capacity. The simplest workouts often allow for the best results.

In general, if you stay out of your own way, your training will work itself out. Don’t be cute. Be effective.

Sunday 161030

5 Rounds
10 Bodyweight bench press
Max chin over the bar hold
Max L sit hold on pull up bar
rest 2 minutes between rounds

Post results to comments or BTWB

Homemade treats! yes!!

Homemade treats! yes!!

Halloween treats that no tricks have to be performed for are great!! Here is a recipe that you can make at home on Halloween or anytime of year!  See the full recipe here

Dana’s Dark Chocolate Bark
Makes 24 pieces
INGREDIENTS
1/2 cup toasted hazelnuts, chopped
16 ounces dark chocolate
1 teaspoon vanilla extract
1 teaspoon ground cinnamon
1 cup brown rice cereal

RECIPE DIRECTIONS:
Line a large baking sheet with parchment paper or a Silpat sheet and set aside. Toast hazelnuts in a dry pan until warmed and fragrant. Let the nuts cool, then chop and set chopped pieces aside.

In a double boiler, slowly melt chocolate, stirring gently with a wooden spoon until smooth. Stir in vanilla and cinnamon; add brown rice cereal and mix gently. Pour mixture onto lined baking sheet and smooth out evenly into a rectangular shape (it doesn’t have to be perfect).

Sprinkle with chopped hazelnuts and set aside for 1 to 2 hours (or 30 to 45 minutes in the fridge) until chocolate hardens. Break into pieces and serve.

VERVE UPDATES

  • YOGA AGAIN!!! Yep, it’s happening again at 11am!!! You know your legs are sore.
  • T-shirt pre-orders are due by tomorrow

Saturday 161029

In teams of 2 complete the following for time:
4 x 400 Meters (one partner runs 400 while the other rests)
100 Shoulder to overhead, 95#(65#) *Bar can’t touch ground until 100 reps are finished
80 Alternating burpees over the bar
60 Front rack lunges, 95#(65#) *Bar can’t touch ground until all 60 reps are finished
40 Medball sit ups, 20#(14#) passing ball over the bar to partner
20 Muscle ups

Post times to comments and BTWB

Christine and Elizabeth getting after the Everyday Warrior Battle Series workout #1.

Christine and Elizabeth getting after the Everyday Warrior Battle Series workout #1.

 

Speaking of Everyday Warrior Battle Series. . . 

Did you workout yesterday and crush 12 minutes of deadlifts and box jump overs? Got plans to workout every Friday for the next 3 weeks? If you answer yes to these questions then get registered for the Everyday Warrior Battle Series. Everyday Warrior is a non profit organization that raises money for members of the CrossFit community who are fighting cancer. They raise this money through online competitions throughout the year. The Battle Series is a 4 week online competition with one workout per week. . . . and you just did one of them. Suckers. So now that you are 1/4 of the way there, let’s make it official. Click here to get registered and donate. Click here to  submit your score from today and compete. You can get registered through Monday the 31st.

Speaking of having a deadline of Monday the 31st. . . 

Verve shirts are available for pre sale ONLY through Monday the 31st. You can purchase the shirt via the square system at the gym, please be sure to put your name in the notes. You can also purchase the shirt online though MBO, shipping will be added to the cost and we will get them sent off to you. 

Get your Verve shirt while you can!!

Get your Verve shirt while you can!!

Speaking of. . . 

I have no good segue for this. Next weekend, November 5th-6th, Verve will have early morning classes ONLY and will be closed the remainder of the day for the CrossFit Competitor Course. Please look at the schedule on MBO to see times and reserve your spot in class. 

Friday 161028

Everyday Warrior Workout #1
As many rounds as possible in 12 minutes of:
3 Deadlifts 275#(185#)
3 Box jump overs 24″(20″)
3 Deadlifts 275#(185#)
6 Box jump overs 24″(20″)
* Deadlift reps remain at 3
Add 3 reps to each round of box jump overs

-You can see full workout and details here

Post time to comments or BTWB

Ryan busy PR'ing his back squat under the watchful eyes of Michael and Jade!

Ryan busy PR’ing his back squat under the watchful eyes of Michael and Jade!

HAPPINESS – an article from Finding Happiness with interjections from Anna Mattson

Happiness is something I take very seriously as I am a firm believer that you choose your happiness.  You wake up each day and make a decision, some days are harder than others, but you make the choice.  I found this article with some great bullet points to help you focus on being happy.  You can see the full article here

Tips for How to Be Happy

1.) Let go of negativity.

  • Learn to forgive and forget.

  • See every challenge as an opportunity for further growth.

  • Express gratitude for what you have. –When I take Paige for a walk every day, I take time to think about the great things in my life.  I don’t take my phone so I can focus and I just think of all of the great things.  Do I have bad things that happen or are happening in my life? Yes, but I don’t give them free rent in my head.

  • Know that none of us are perfect, we are all here to entertain and be entertained.

  • Don’t worry about the little things. Take plenty of “worry vacations” where you train your mind not to worry for a certain lengths of time. – This is key and really hard! Meditation is key to helping this happen

  • If you want to be more positive, surround yourself with positive energy and people. Nurture the positive relationships that you have, seeking out more of those relationships that help uplift you.

2.) Serve and be kind to others.

  • Treat everyone with kindness. Not only does it help others to feel better, but you will notice that you too feel good after having a positive interaction with others. – Whether it is the cashier at the store, the “traveller” that you simply smile at, or random people on the street you say hello to, that kind of kindness is unexpected and can make someone’s day!

  • Speak well of others. When you speak negatively of others you will attract more negativity to yourself, but when you speak positively of others, you will attract more positivity. – AMEN!!

  • Truly listen to others. Be present and mindful to what others are really saying when they speak. Support them without bringing yourself into it.

  • Be careful with your words. Speak gentler, kinder, and wiser.

  • Practice generosity and giving without expecting anything in return. Get involved with service opportunities and offer what you can to a greater cause.

  • Smile more– to family, to co-workers, to neighbors, to strangers– and watch it not only change how you feel but also how they feel too.

3.) Choose a healthy lifestyle.

  • Keep a daily routine. Wake up at the same time every morning, preferably early. Setting yourself to a natural biorhythm will make it easier to wake up and feel energized.

  • Get enough sleep. Proper sleep is linked to positive personality characteristics like optimism, improved self-esteem, and even problem solving.

  • Expose yourself to cold temperatures (especially first thing in the morning with perhaps a cold shower). It increases your circulation, helps minimize inflammation in the body, enhances weight loss, and energizes and invigorates you to start your day.

  • Turn off the TV. For every hour of TV you watch, you reduce 22 minutes of your life expectancy.

  • Eat properly. What you eat has a direct effect on your mood and energy levels.

  • Exercise daily to the point of sweating. It not only helps to purify the body, but also releases endorphins which help to prevent stress, relieve depression, and positively improve your mood.

  • Laugh more. Laughter is the best medicine. Like exercise, it releases endorphins that battle the negative effects of stress and promote a sense of well-being and joy.

4.) Take care of your spirit.

  • Strive to always learn new things. Constantly expand your awareness and discover new ways of expressing your divine gifts.

  • Get creative. This will not only challenge you to learn new things, but will also help to keep your mind in a positive place.

5.)  Reconnect with Nature.

  • Take some time every week to recharge your body battery. On the weekend, escape to nature or a place where you can feel peace in time for a fresh start to the work week.

  • Get outside whenever possible to breathe in the fresh air and feel the sunshine. Both of which studies have shown to have a positive effect on our health and our mood.

  • Take some time to be silent. Be silent and calm every night for at least 10 minutes (longer if possible) and again in the morning before rising. This will produce an unbreakable habit of inner happiness to help you meet challenges in life.

Ask yourself what makes you happy, and find ways to restructure your life so that you are able to do more of those things.

Visualize yourself happy, doing the things that will bring you inner and outer success in life and write down the things you need to do to create a Happiness Bucket List. Start with the little things you know you can do each day that will bring you joy. Then move on to accomplish greater and greater things on your happiness bucket list.