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How to Create the Perfect Exercise Playlist with Paula Felps

The right playlist can help keep you motivated, focused and determined to finish a great workout. We sit down with Live Happy science editor Paula Felps on what it takes to create the perfect exercise playlist and we create a playlist for you to use during your workouts. What you'll learn in this podcast: How to create a playlist to motivate you during exercise Characteristics to look for in great workout songs How to arrange your playlist for peak performance Listen to the entire playlist we created on this episode:
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How to Create the Perfect Exercise Playlist with Paula Felps

The right playlist can help keep you motivated, focused and determined to finish a great workout. We sit down with Live Happy science editor Paula Felps on what it takes to create the perfect exercise playlist and we create a playlist for you to use during your workouts. What you'll learn in this podcast: How to create a playlist to motivate you during exercise Characteristics to look for in great workout songs How to arrange your playlist for peak performance Listen to the entire playlist we created on this episode: Related articles: Top 5 Fitness Tips for People Over 40 5 Tips for Feeling Healthy Inside and Out 6 Ways to Get Into Running
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5 Tips to Transform Your Life in the New Year

The holidays have left as quickly as the visit from St. Nick, and you may be feeling a little out of sorts. The New Year is perfect for fresh starts, but resolutions have a reputation of not lasting past the first quarter. We have assembled a few life tips from the pros to help you make real and positive changes that last. Finance Money can be a huge source of negativity. Many of us overspend in December and feel guilt and anxiety when the bills arrive in January. Leanne Jacobs, a holistic wealth expert and author of Beautiful Money: The 4-Week Total Wealth Makeover, says debt management takes strength and should be handled with confidence and a positive attitude: “Debt has an ability to consume your entire life as well as your state of mind and emotions. Often people will forget that although they carry debt, they aren’t themselves debt. There can be a lot of shame around being in debt, leaving one feeling inadequate.…Staying positive will help with goal setting, confidence, discipline and persistence—all requirements for getting out of debt in a timely way.” Leanne's Tips for Tackling Anxiety About Debt: Create a vision board that includes many images of what your life will look and feel like when you are debt-free. Designate someone you love and trust to hold you accountable. Keep tools in your back pocket to draw on when you are having moments of panic and fear. These might include yoga, meditation, exercise, nature hikes and journaling. Fitness Getting back into shape after your calorie-packed, end-of-year gatherings can be overwhelming. But, with the right mindset, says Steve Kamb, author of Level Up Your Life and creator of Nerdfitness.com, you can “focus on building a healthy habit daily, and your weight will start to take care of itself.” In his book, Steve writes that people often decide to get back in shape for extrinsic reasons and tend to focus on immediate results. “That small number on the digital scale starts to influence your self-worth. We feel amazing if it goes down half a pound, and downright miserable if it goes up a pound,” he says. “Instead of focusing on the scale or the end goal, focus on each day’s tiny goals and make the goal performance based.” Try to find a workout that is fun for you: Zumba, running, weightlifting, yoga or training to be the next American Ninja Warrior. “The goal is getting healthy and happy permanently, no more roller coaster diet boom and bust!” Steve's List for Your "Epic Quest of Awesome": Small, consistent victories. No more diets; no running yourself ragged on a treadmill for a few weeks to get in shape for the summer. Instead, start with small changes that you can live with permanently. Consistently push yourself just slightly outside of your normal behavior toward more healthy choices. Cultivate discipline. Get junk food out of your house. Program your workouts into your calendar. Recruit a friend to keep you accountable. Food We are going to have to find a way to get along with our food choices. Lynn Rossy, Ph.D., a health psychologist and the author of The Mindfulness-Based Eating Solution: Proven Strategies to End Overeating, Satisfy Your Hunger, and Savor Your Life, says we shouldn’t be so hard on ourselves for eating more and moving less. “When you have a healthy relationship with food, you realize that food is mainly to take care of physical hunger....Your other hungers for connection, creativity, movement, fun, etc., are not met with food,” she says. “When you meet your other hungers with appropriate solutions, you will create a more meaningful and happy life.” Lynn's Tips for a Healthy Relationship With Food Don’t set unrealistic rules for yourself. In fact, don’t set any rules. You’ll only be setting yourself up to fail and be discouraged. When you eat to meet your taste needs, you realize that you don’t have to overeat because you can always have tasty food whenever you want it and you can eat it sensibly. Every day, decide to see the bright side. Ponder this miracle of life and ask yourself, “How can I respect this body I’ve been given for another day?” Meaning When life’s burdens seem too heavy, it helps to look at things through the right prism. Finding what’s most important to us and attaching ourselves to something larger in life means we are actively seeking out happiness. Heather Lende, obituary writer and author of Find the Good: Unexpected Life Lessons From a Small-Town Obituary Writer, has written more than 400 obituaries in her life, a good number of them for people she knew personally. Through her work, she’s learned that the people who are bold enough to fully live their lives are the happiest. “It’s the people who make and keep good relationships that are what I would call the most successful on the happiness scale. They are also the most generous and often praised for kindness and their ability to forgive. Those are the people I admire the most.” Heather's Hints for Finding More Meaning: Smile more and share kind words. Quit checking your phone. Leave it on the table and go for a walk. Connect with others. Get out of your comfort zone and volunteer at a community center or hospital, an animal shelter or local park. Work Shola Richards, a certified Emotional Intelligence practitioner, creator of the blog The Positivity Solution (thepositivitysolution.com) and author of Making Work Work: The Positivity Solution for Any Work Environment, points out that we spend more than 80,000 hours at work. “The thought of spending the majority of those hours locked in a miserable environment with people who we don’t like or respect is horrifying to me,” Shola says. “On a positive note though, enjoying our work has shown wide-ranging benefits from improved health to increased productivity. Everyone wins when we enjoy what we do for a living.” Shola's Advice for Getting the Most Out of Work: One the best ways to ease the transition from the lull of the holidays to the hustle of the New Year is having meaningful friendships in the workplace. The most common negative trap to avoid is the soul-destroying habit of chronic complaining. We should vent if we must, but we can never lose sight of the fact that positive outcomes at work will elude us if we focus energy on our problems instead of possible solutions. Reduce the amount of toxic influences in our lives. If being on social media is stressing you out or is making you feel bad about yourself, then stop. Chris Libby is the Section Editor at Live Happy magazine.
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Actress Gianna Simone

Gianna Simone Fights the Good Fight

Fresh off the set of the 10-episode sitcom Hitting the Breaks and the 2017 film God Bless the Broken Road, model-turned-actress Gianna Simone says performing has always been in her heart. “As a child, I would build tents by myself and come out of them singing, dancing and taking on different characters,” she says. But the road hasn’t always been smooth for Gianna. As a child, she faced abuse and neglect that eventually led her into the foster care system. “Despite how hopeless it was at times, my experiences ultimately taught me lessons you can only learn from living through difficult times,” Gianna says. Flash forward to 2013: Gianna scored a role in Star Trek Into Darkness, and in 2016, she starred alongside Julia Roberts, Jennifer Aniston and Kate Hudson in the film Mother’s Day. “I represent the part of the human race that has turned negativity into positive change for myself and others,” Gianna says. One way she’s doing that is with the Gianna Simone Foundation, an organization aimed at improving foster children’s lives by providing them with joyful experiences, such as bringing them together with abused and neglected animals. She says the goal is to inspire trust and healing for both parties. People who have gone through hard times get refined from it,” Gianna says. “We may not see it while we’re going through it, but it gives us something in return we will be grateful for.” We recently caught up with the burgeoning humanitarian and rising star to find out what fills her heart with hope and positivity. LH: How do you live happy? GS: I wake up every day, and I am thankful—sometimes over a toothbrush. I am thankful to the extreme. If we’re not [thankful], we’re missing out on so much, including being happy and content. What is the kindest act someone has ever done for you? There was an angel who came into my life named Kathy DeMarco. She took me under her wing when I was in foster care and treated me as her own daughter. What are you passionate about? I’m passionate about God, my work and my foundation’s work protecting oppressed people and animals. What do you do to make today better than yesterday? I choose to do things that feed my soul, and the passionate feelings make me want to be the best I can be. What do you do to pay it forward? I try to give of myself every chance I get. From the time I started my career, I knew it was a blessing, and the money I make is a gift. So I’ve always tithed, even when I had very little and could hardly pay my rent. What do you do when you feel the odds are stacked against you? Pray, visualize, fight through it and get it done.
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5 Steps to Reducing Stress with Genella Macintyre

Genella Macintyre is an author and international trainer and consultant with a focus on improving the quality of personal and professional living. Topics of her workshops include dealing with difficult clients and customers, working with colleagues, managing conflict through conversations, and leading remote teams. What you'll learn in this podcast: How to determine your stress reducing style The critical role of a positive state of mind How to trigger a relaxation response Links and resources mentioned in this episode: Purchase a copy of Five Steps to Reducing Stress: Recognizing What Works Visit Genella's website and Facebook page
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Woman painting walls of her home.

8 Steps to a Happier Home

If you want a blueprint for happiness at home, modern science can help provide it. As environmental psychologists study the effects of physical space on mood and emotions, neuroarchitects—a mashup of neuroscience and design—investigate how our physical surroundings influence brain processes such as stress, emotion and memory. Together, their findings suggest that the purchases we make at Home Depot or Pottery Barn can affect us in ways we never would have imagined. Sitting pretty Consider the matter of buying a chair. Sally Augustin, Ph.D., editor of Research Design Connections, says that psychologists studying the implications of the way we sit found that our posture influences “the rich chemical stew in our brains.” People sitting up straighter have more positive views of themselves than people slouching. Sitting in a way that allows you to take up as much room as possible leads you to feel more powerful and have a higher tolerance for risk. Even padding matters. People perched on hard chairs are much more inflexible during negotiations than those on soft seats. Science also explains why we’re so willing to pay more for a room with a view: It’s good medicine. A 1984 study by psychologist Roger Ulrich found that surgical patients in a Pennsylvania hospital whose windows overlooked a small stand of trees left the hospital a full day sooner, had fewer complications and required less pain medication than patients with views of a brick wall. In 2006, neuroscientist Irving Biederman of the University of Southern California discovered that there’s a part of our brains, the parahippocampal cortex, that responds to sweeping views. Rich in opiate receptors, the site releases endorphins, our feel-good hormones, when we gaze at pleasing vistas. Researchers also say we’re hardwired to respond to nature because our survival as a species depended on careful observation of it. We needed to know how to respond to weather, spot predators, find refuge, farm and hunt when there was sunlight, and sleep when there was none. Roger Ulrich, who did the study of hospital-room views, has said, “When we recognize those elements today, even if we’re highly stressed or sick, our blood pressure lowers, our immune system functions better, and we feel less stressed.” Harvard biologist Edward O. Wilson coined the term “biophilic design” to describe architecture or design that connects us with a living environment. To get a biophilic buzz, we don’t need to let goats graze in our living room. We can stay in touch with the cycle of sunlight—and our own circadian rhythms—by placing sheer curtains on our windows. Or, says Sally, even incorporating visible wood grain into our environment, through hardwood floors or unpainted maple or walnut furniture, will have a calming effect. Happy places Creating what Sally calls a more “place happy” home isn’t rocket science. Or even neuroscience. But it does require us to approach buying, remodeling or decorating tweaks to our home with introspection. Architect Sarah Susanka is the author of Not So Big Solutions for Your Home. Her philosophy is that instead of focusing on square footage and traditional room plans, we think instead about what it takes to create a home that’s an expression of our authentic self. “When our houses reflect who we really are,” she says, “we end up feeling much more at home in our lives.” Sarah says her clients are often uneasy after ceding control to an interior designer. “It’s like walking onto the stage set of somebody else’s home,” she says. “It’s filled with beautiful things but it doesn’t feel like their home because these objects don’t have any meaning to them.” Sarah suggests keeping a place journal for home-improvement projects. Make notes about the places in your life that make you comfortable. Take photos and make diagrams; you might admire the beauty of a soaring greenhouse but feel diminished by the scale of the space. Supplement with pages from your favorite magazines or websites. We've come up with eight ideas to make your home into a truly happy space. Experiment; pick and choose the ones that fit your personality. 1. Use space creatively Make a dining room double as a library by adding bookshelves. Place area rugs beneath furniture arrangements to define areas for reading, conversation and work. 2. Bring in the house plants Greenery helps sharpen focus, boost immunity, clear the air and lift our spirits. For a natural sleep aid, keep potted lavender in your bedroom. According to NASA, plants can remove up to 87 percent of gases like benzene and formaldehyde within 24 hours. 3. Make a breeze Place a plant or mobile near a window or fan for soothing motion. 4. Cultivate smart messiness For all the books on banishing clutter, décor that’s too minimalist can rob us of ways to highlight our values and interests. Decorate with travel mementos, family photos and objects that evoke happy memories. 5. Create a space of your own We all yearn for an area of retreat. This can be a window seat or a corner of a room framed with a folding screen for quiet contemplation. 6. Have a focal point for each room A fireplace, bay window, sculpture or potted palm tree are all good forms of visual punctuation. 7. Move Away from the walls Place furniture in a way that lets people meander around the space, but make sure everyone’s back is protected. Create “symbolic” points of protection with standing lamps and console tables. 8. Arrange seating for conversation Place couches and chairs in a loose circular or horseshoe arrangement. Shelley Levitt is a freelance journalist based in Southern California and an editor at large for Live Happy.
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Woman in a spinning class.

Revolutionize Your New Year’s Resolutions

If you recently set some audacious goals for the new year, good for you! You are among the 45% of Americans who took the plunge to write down your goals, and research shows that simply writing down your goals makes you 42% more likely to achieve them. However, as a rational optimist, I need to level with you: research also shows that only 8% of individuals who set resolutions actually achieve them. I don’t say this to discourage you, but rather to call you to the mat. Are you ready to rise above the naysayers and make your dreams a reality? If so, read on. To make positive, sustainable change in your life, here are five strategies to help you reach your goals—and make them stick! 1. Focus on one goal While you might be tempted to tackle twenty new habits all at once, research shows that homing in on just one habit is far more effective. Practice that habit for 21 days in a row until it becomes ingrained; then you can pick up another habit to try. 2. Understand your motivation Rather than just pursuing a goal because you feel like you ought to do something, take a moment to connect why you want to do something. To help you do so, check out the Live Intentionally app that helps you prioritize your schedule around your intentions for the day. 3. Remember that practice makes perfect Falling off the horse is part of the learning process; getting back on the horse is where change happens. Cognitive brain training programs like Happify can help reinforce positive thinking and give you new skills to help accomplish your goals. 4. Involve others Consider setting goals with a group or sharing your personal goals with close friends to increase your level of accountability. Social support is important to long-term success and happiness, so tap into one of your most powerful success accelerants by finding friends who share similar goals with you. Apps like MyFitnessPal have built-in tools to share goal progress and to encourage your friends. 5. Track your progress Keep a log of your progress. While some people love to track habits with pen and paper, there are also a number of amazing apps that can help you see your progress over time. In advance of writing this blog, I decided to test out as many apps aimed at habit change as I could. What I learned through this process was that selecting an app to help me build positive habits was equally as hard as doing the habits themselves. There are about 100 apps on the market, ranging from free to $5 per month, and most look incredibly similar. So how do you know which apps are best? Let me save you some time and energy by sharing a few of my favorites by their core values. If you are looking for a goal tracker that is Simple—check out Productive or Balanced Fun—check out Habitica or Habitify Informative—check out Way of Life Good, but expensive—check out Strides or Habitloop While no app can’t make you achieve your goals, if you are like me, you need all the help you can get. Positive sustainable change begins with mindset and ends with action. Let’s make this the year that we beat the odds and truly stick to our goals and resolutions! If you need some extra social support and encouragement, you can find me on social media @amyblankson, where I regularly post encouraging tips and happy hacks to help you balance well-being in the digital era. Amy Blankson, aka the ‘Happy Tech Girl,’ is on a quest to find strategies to help individuals balance productivity and well-being in the digital era. Amy, with her brother Shawn Achor, co-founded GoodThink, which brings the principles of positive psychology to lifeand works with organizations such as Google, NASA and the US Army. Her upcoming book is called The Future of Happiness: 5 Modern Strategies for Balancing Productivity and Well-being in the Digital Era (April 2017).
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Make This Holiday Season Better Than Perfect

The most wonderful time of the year isn’t all that wonderful for many. Heightened stress, depression and anxiety can be as constant as the holiday songs belting out in stores. Why does sadness prevail for so many during the holidays? For about 10 million Americans, the cause is Seasonal Affective Disorder (SAD), a type of clinical depression that occurs in late fall/early winter and lasts through spring. For many more, however, the distress is subclinical, meaning it interferes with life but doesn’t prevent you from functioning. Kick the all-or-nothing mentality In my practice as a therapist (and, admittedly, in my own life), much holiday woe can be traced back to a common denominator: perfectionism. Perfectionism is not just having a tidy junk drawer. It is an all-or-nothing mentality. For a perfectionist, something is either perfect or a failure, as it should be or terrible, like everyone else or miserable. You may not think of yourself as a perfectionist, but it’s possible that perfectionism gets in the way of your holiday cheer. Pay attention to language. How often do you say (even internally) the word “should” when thinking about the holidays? For example, “I should buy everyone expensive gifts,” or “My family should offer to help out more.” The word “should” is a red flag that you are placing rigid expectations on yourself and others. This stringent, perfectionist thinking can cause a lot of distress when things don’t go as you think they “should.” Same stress, only stronger. While you may not get along that well with your family during the rest of the year, your negative exchanges during the holidays can cause the greatest disappointment. The same goes for loneliness. You might not typically go out much, but the lack of get-togethers during the holidays carries more of a sting. Or maybe your credit card debt is as big as Santa’s belly, but during the holidays you’re more upset because you can’t buy your loved ones everything they want. The holidays bring heightened—perhaps unrealistic—expectations of conviviality, and when those expectations aren’t met, our unhappiness is magnified. Sacrificing health When it comes to health and wellness, do you engage in all-or-nothing thinking, such as, “I had one cookie, so I might as well eat the rest of the plate” or “I have no time to go to the gym, so no exercise for me until January”? Another reason people tend to get the blues during the holidays has to do with health and lifestyle. ’Tis the season for late nights, libations and lots of sugary calories. Unfortunately, lack of sleep, alcohol and sugary processed foods are linked to depressed mood. Make it “Better Than Perfect” You put all your energy into making that one day amazing, spending hours planning, preparing and feeling excited. Then the day comes…and goes. A happiness hangover can take over when the event you anticipated for so long is now in the past. Again, an all-or-nothing mindset. So, what can you do to overcome this all-or-nothing approach? Be better than perfect. Better than perfect means dropping the rigid expectations and judgments. Instead, keep your attention on what is important to you. Here are four steps to do just that: 1) Focus on the positive While it may be easy to point out what is wrong (“Did cousin Krista really say that!?”), it can still make you feel lousy. Try turning it around by focusing on what you appreciate about people and experiences over the holidays. Yes, Krista really does forget to filter what she says, but she did bring her delicious fudge. Gratitude is a quick and easy way to boost your happiness. Read more: 8 Easy Practices to Enhance Gratitude 2) Create better than perfect health Get your sleep and take time to exercise and meditate. It doesn’t have to be perfect. If you can’t get to the gym for a workout, try doing 30 jumping jacks. Does the thought of sitting and meditating for 20 minutes seem impossible? Try taking five deep breaths. It is better than perfect. 3) Give meaningfully When it comes to giving gifts, there’s no need to spend a ton of money or obsess over the details. Consider something meaningful, such as making a photo album or personalized calendar rather than splurging on an expensive present. Read more: 17 Ways to Give Back According to Your Strengths 4) Out with the old and in with the new Just because you’ve always done something a certain way doesn’t mean you need to continue. Drop unwanted holiday burdens and start new traditions important to you. Maybe you’d like to start volunteering as a family. Perhaps you’ve decided to stop sending out holiday cards because they cause you too much stress. Maybe you’d like to institute a new tradition of hosting a potluck meal rather than doing it all yourself. Learn from the past: Make the changes necessary to create a truly happy holiday for you and your loved ones. Make it a better than perfect celebration. Elizabeth Lombardo, Ph.D., is a clinical psychologist and bestselling author of Better Than Perfect: 7 Strategies to Crush Your Inner Critic and Create a Life You Love. She had made many TV and speaking appearances, and is a coach and sought-after consultant. How much does perfectionism interfere with your life? Find out at BetterThanPerfectQuiz.com.
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Actor Theo Rossi in a diner.

Theo Rossi Has a Lot on His Plate

Actor and producer Theo Rossi has turned altruism into an art form. Here’s a guy best known for his rich, haunting portrayal of Juan Carlos “Juice” Ortiz on the long-running FX series Sons of Anarchy (SOA)—an envelope-pusher to be sure—but strip away a few layers of the man and you find a bona fide catalyst of change. That’s because at his core, Theo is both a loyal family man and a philanthropic renegade backing a throng of humanitarian causes. It’s hard not to be inspired by his ties to health organizations, military causes or his Staten Island, New York, roots. “New York City is an incredible place to grow up,” Theo says. “You see a lot of everything. At a very young age, my family taught me to give of myself. If somebody needed something, I was always the first one there.” Raised predominantly by strong women—his mother, grandmother and older sister—he says his Uncle Kenny became a significant influence during his teen years in lieu of his distant father. “It wasn’t a big family,” Theo adds, however, “every one of them had one thing in common, which was: ‘Be the best you can to people and do as much as you can.’ And it was never about us. It was always about other people. “My family always reminded me of how short life is. That’s why I think I am trying to do so many things. Because it was always a constant reminder that we’re not here that long at all.” Philanthropist rising Clearly, Theo’s upbringing fueled some of his charitable passions, and his acting career led to even more. SOA debuted in 2008 and ran for seven seasons until 2014. “We premiered the same night that John McCain announced that Sarah Palin was going to be his running mate,” Theo muses. “Nobody watched the show. I thought, ‘OK, this will be on for one season.’ ” But it was during the show’s sophomore season when things shifted dramatically. Poet-activist and former SOA co-star Henry Rollins encouraged Theo to consider doing a USO tour. His initial response: “Wow!” And then…“What?” Theo is a big fan of the men and women of the U.S. armed forces, but he pointed out to Henry that “nobody knows about this show.” Henry just laughed and informed Theo that SOA was actually the No. 1 show in the military. “The next thing I know, me and three other cast members were on a plane heading to Iraq,” Theo says about that USO tour. Like a kid relaying escapades of a whirlwind adventure, he gushes that hanging out with the troops was completely life-changing. “They may have thought it was for them, but I got so hooked. From that moment on, I thought, no matter what, I am going to do whatever I can to support the military.” And that’s when Boot Campaign came knocking. Sole to soul The Texas-based charitable organization began as a photo project launched by four women and quickly grew into a more proactive way to show and promote patriotism. It funnels the retail sales of combat boots, merchandise, sponsored events, public donations and corporate sponsorships to support, among others, three key programs: Awareness, patriotism and assistance. The awareness program recruits ambassadors—like Theo—to educate the public about service members’ issues and triumphs. The patriotism program encourages people to wear combat boots—both as a fashion statement and symbol of support for the military and their families. And the assistance arm includes the ReBOOT campaign, where donations directly connect veterans with the help they need in dealing with PTSD, depression and other transitional issues they face after combat. “Boot Campaign wanted to shoot the entire cast in combat boots, and sometime afterward, we started forming all these ideas,” Theo says. “One of them was a Boot Ride every year with the guys from the show.” That outing offered fans a chance to spend a day riding motorcycles with SOA cast members, raising money for service members in the process. “We wanted to raise a ton of money and give it back to the men and women in the military because when they come home from their tours, that’s really when a whole other ‘fight’ begins,” Theo explains. “You have to get acclimated to your spouse again, and get jobs, and then there’s therapy involved. The suicide rate of our veterans is staggering. And what these people are doing—their families are moving constantly; these guys are going to Iraq and Afghanistan, not asking any questions. They’re just going and sacrificing themselves, leaving their families, their kids.” Since Theo’s initial involvement with Boot Campaign, he has visited most major military bases in the country. But that was just the beginning of his philanthropic leanings. Go get it life It never fails—you can always find a silver lining (or two) around every dark cloud. After Hurricane Sandy hit the East Coast in October of 2012 and practically leveled Staten Island—the stomping grounds of Theo’s youth—he was on hand, “pulling water out of basements and bringing people clothes.” What he really wanted to do was form a nonprofit to raise funds for hurricane victims, but that simply would take too long. Instead, he collaborated with Boot Campaign and, together, they launched Staten Strong. The enterprise galvanized a team of community first responders to deliver emergency care and financial resources to local residents. Through his efforts, Theo received an unexpected gift. At a Boot Campaign/Staten Strong event, he was reacquainted with Boot Campaign liaison Meghan McDermott. They had met before, but this time something clicked. The two began dating shortly thereafter. They were married in 2014 and now have an 18-month-old son, Kane Alexander. “It was one of those things where you are at the right place at the right time,” Theo says. With everything else going on—philanthropic outings and his acting work—he kept himself motivated by listening to the speeches of Martin Luther King, Jr. and Tony Robbins. “I always need to listen to these great motivational speakers who put me in a better place,” he notes. “Because sometimes I find that social media is polluted with negativity. That’s why I started using the hashtag, #GoGetItLife.” It was simple enough. On his social media pages, he would write things like, “Just get up, run, go five miles! #GoGetItLife.” Theo thought he was doing it for himself, but after receiving so many responses to his #GoGetItLife tweets, he jumped at yet another opportunity to spread positivity. Wanting to do more, he rallied his creative team. The posse birthed a web platform, gogetitlife.com, which invites contributors to share personal life stories. It grew from there, and now includes a 5K race on Staten Island—Theo is an avid marathon runner—as well as an offshoot campaign series dubbed #RightToBeMe. The latter is geared to people born with intellectual or developmental disabilities having the same life experiences as those without the same medical conditions. “Everybody’s been through something,” Theo points out. “When people share their stories, they never know who it’s going to affect. The site has really morphed into a motivational hub where people can interact, and it houses different charities I’m trying to help out. “It just shows that, for minimal effort, you can put something together that can affect a lot of people.” He continues to create things to help encourage health and happiness. Early last year, he surprised even himself by establishing a bottled water company. Ounce Water was an idea that arose from Theo’s healthy habit of consuming enough water daily. He wanted others to have a healthy daily intake as well, so he met with doctors and advisers and managed to obtain water from, as he tells it, “an incredible aquifer in upstate New York, untouched by man—a 600-million-year-old spring. When they told me that, I thought they were lying. It just shows I should have paid more attention in school. I thought, ‘that’s old.’ I didn’t even know the Earth was around that long.” Lessons learned Theo studied acting at New York’s iconic Lee Strasberg Theatre and Film Institute and went on to make a memorable impression with stints on TV shows like Hawaii Five-O and Grey’s Anatomy before leaping off of SOA and into the Netflix hit show Luke Cage, where he’s generating buzz as villain Hernan “Shades” Alvarez. In 2016, his big-screen outings included When the Bough Breaks and Lowriders. Now 41, he says it’s his acting career that truly gives him the leverage to do everything else. Theo formed his production company, Dos Dudes Pictures, after he felt there was something missing on the cinematic landscape (read: depth). The first endeavor, Bad Hurt, was released in 2015, with Theo co-starring in the gripping family drama alongside Karen Allen and Michael Harney. Other projects are in the works. Now, having created such a vivid, creative kaleidoscope, one has to ask: What has he learned? Theo laughs. “You know, Paul Newman was a person I always tried to emulate a lot in my behavior when I was first starting out. Paul said, ‘I don’t find anything special or extraordinary about being philanthropic…it’s the other attitude that confuses me.’ “I’m like that,” he goes on. “I don’t think it’s that incredibly special that people give or do things for charity or nonprofit, and go out of their way to help people. I think that should be the norm. “But one of the biggest things I’ve learned is that it is not about you. It is about everyone else. I’ve always known that, but I have struggled with patience in my life. I had to learn. To me, life is a marathon, not a sprint. But you gotta be running. Run at a steady pace. Don’t gas out early. “Patience has made me better for the marathon of life.” Greg Archer is a multifaceted journalist and author whose work has appeared in The Huffington Post and O, The Oprah Magazine.
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Woman meditating by a lake.

The Real Meditation Is Every Moment

As an internationally recognized expert on the topic of mindfulness, Jon Kabat-Zinn, Ph.D., has changed the way the world looks at the power of mindfulness and meditation. He has written numerous research papers on the clinical applications of mindfulness in medicine and healthcare, and is the founding executive director of the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School. Jon also is the founder of mindfulness-based stress reduction (MBSR) therapy and an expert in stress reduction, relaxation and the applications of mindfulness meditation in everyday living. We sat down with Jon to talk about mindfulness, meditation and how it can help us create a love affair with our own life. Live Happy: We hear the term “mindfulness” used so much these days—can you tell us what mindfulness truly means? Jon Kabat-Zinn: The easiest way to explain it—but the one that doesn’t make it sound too attractive—is to say it’s pure awareness. Of course, we downgrade the value of awareness constantly. But mindfulness is really pointing at something: A very profound capacity that we don’t pay much attention to, and that is that we can be aware of both the interior and exterior, inner and outer, experience in a way that gives us more leverage on how we’re going to conduct ourselves in the next moment. Without that, then we’re kind of on autopilot and being jerked around by this condition and that condition, and in some sense not living our lives as fully as we might. LH: What changes when we begin practicing mindfulness? Jon: When we meet life with awareness, our lives go from a black-and-white movie to a full Technicolor panoramic sound movie. It lights up the potential for us to live life as if it really, really, really mattered. And I, for one, would say it really, really does matter. LH: We know that mindfulness and meditation can change our perspective, but how does it change our brain structure? Jon: Well, nobody knows completely how it works, but what we’ve learned is that the brain is not a static organ. It’s the organ of human experience and it’s continually changing itself on the basis of human experience. It is continually changing the way neurons in one part of the brain talk to neurons in another part of the brain, and of course the brain regulates, and in some sense controls, how you move your body, how your body feels, how you speak, how you understand what’s going on with yourself, memory and learning; all these things depend upon our brain. When we meet life with awareness, our lives go from a black-and-white movie to a full Technicolor panoramic sound movie." When you start paying attention to [your body] in the way that you do when you cultivate mindfulness through these formal and informal meditation practices, your brain is listening in a variety of ways. It might be regulating functions like lowering your blood pressure and maybe affecting the movement of food through the digestive tract; there are influences on the immune system, some regulated through the brain, some not, and we see structural changes in areas of the brain associated with learning, like the hippocampus. There are changes in the prefrontal cortex, which has to do with executive function, or how we actually regulate and move through very complex circumstances in our lives making life decisions, learning as we go, problem solving and regulating impulses. LH: A lot of people want to know what they have to “do” to achieve those kind of changes. Jon: It’s not a “doing,” it’s a “being.” It’s a shifting from thinking and emotions and getting things done to taking a moment to just drop in and “be.” And it’s not that you won’t get things done, but the things you get done will get done better and get done in a less stressful way because the “doing” will come out of this deep reservoir of “being” that’s really our biological birthright. LH: One of the reasons many people say they don’t meditate is because they don’t have time. What’s the “minimum daily requirement” we should spend being mindful or meditating? Jon: In a sense, we don’t have time not to do mindfulness —it’s that important. On the other hand, it’s outside of time altogether. The present moment has very intense properties. The past is over, the future hasn’t come yet—so there’s only this moment. If you can learn how to live in this present moment, then mindfulness doesn’t take any time at all. You’re moving though life, surfing on your breath and handling whatever comes up as you need to. And then, when you’re doing it that way, instead of being a drag…it can become a love affair with your life while you still have it to live. LH: That sounds amazing. How do you create a love affair with your own life? Jon: Very often, there are unhappy consequences to not recognizing how beautiful you are and how complete you are in this moment, no matter what you think is wrong with you. And when you start to actually extend attention with tenderness to yourself, that becomes a kind of discipline, and a love affair comes out of that. When you learn to become aware of your body, then you can learn to feel the various sensations in the body, one of which, no matter what you’re doing, is that your breath is moving in and out of your body. And you can [learn to] ride on the waves of your own breathing, keeping in mind that it’s the awareness that’s more important than the breathing itself. This kind of surrender allows you to accomplish your agendas in a way that are much more artful and elegant and with a much less stressful cost associated with them. LH: What is the most important thing for us to learn about meditation and mindfulness? Jon: The real meditation practice is every moment. It’s how we live our lives and how awake and aware we can be and how centered on awareness we are. Then we see how that influences the way we live our lives. I would say to let life become your mindfulness teacher. Register here to see Jon Kabat-Zinn speak at the Momentous Institute's one-day conference, Love and Wisdom In a Time of Stress, March 28, 2017 in Dallas, TX. Listen to our podcast: Mindfulness Is Pure Awareness With Jon Kabat-Zinn Read more: Ready, Sit, Meditate Paula Felps is the Science Editor for Live Happy magazine.
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