Dr. Brookh Lyons: We Get What We Focus On.

We Get What We Focus On.

By Dr. Brookh Lyons

Last time we talked about “What do I really want” because we can’t get where we want to be without knowing where we’re going. It seems simple but truly, do you know where you want to be in the areas of fitness, relationships, health and family? If you have not thought seriously about it, then making a plan and doing things that Lead you to success are not likely to fall into place.

(There is a reason why successful businesses have planning meetings and goals.)

 

Deciding what we Want has been a difficult realization during The Challenge but it holds the key to our success so let’s take a deeper look at how to Know What You Really Want.

 

When asked “What do you really want?”, most people reply with things such as: “I don’t want to be so fat, or, “I don’t want to feel guilty for not exercising, eating, doing enough, being enough”,

but we get what we focus on.

 

If we focus on not being fat, or not feeling guilty, guess what happens? We focus on that thing we don’t want and we get more of it.

 

Turn that negative into a positive…

 

Step 1: Write down what you want (must be written, not typed)

TIP for those who are really serious… see if you can narrow down What You Really Want to ONE word:

I really want: ___________________

 

Step 2: Read what you wrote. Is it a negative statement or a positive one?

TIP  Look at the last word. Does the last word describe what you want or what you DON’T want?

It should be what you WANT

 

For example; “I don’t want to be so fat”… Fat is what I don’t want (negative):

I WANT to be lean, energetic, feel good, look great. (THIS is what I WANT)….etc.

 

Example 2; “I don’t want to feel so tired”… Tired is what I don’t want (negative):

I WANT to play with my kids, run around, feel accomplished and energized at work. (THIS is what I WANT)….etc.

 

Step 3: Do things that lead you to success. What you do to get there is different fore each of us because we al have a different set of circumstances. You know what’s best for you, please know that. Sometimes this leads to difficult realizations, and decisions that you may have been avoiding, but today is the day to decide enough is enough and take (loving and kind) steps toward what you really want.

 

Write your TRUE Want on sticky notes and post them where you spend your time to remind yourself throughout the day to make decisions that lead you TO your desires. Be reminded by your own words to go to bed earlier (and not check Facebook in bed), to drink more water with a smile on your face, to decide that healthy nourishing foods are the REAL treats and eat those, and that walking or exercising, spending time with good people who lift you up is just what you need to do to have the life of your dreams.

 

Only YOU can create the Healthy Life of Your Dreams.

The time is now. If you have any questions about the things we’ve talked about or wish to find your way, please contact me.

You are not alone.

 

To your success,

Dr. Brookh Lyons

(920)737-4573

Colleen: Thank You!!

Winding down to the end of the Go Red Challenge. I started this challenge with a big thank-you for choosing me. You will never know how much I was in need of this.

Now I would like to end this challenge with the same big Thank-you!!  for choosing me. Hopefully this is not ending here .Hopefully this was just the necessary start .

Would also like to thank all those that were involved with helping us through this.

Met some great people along this journey and hope that also continues.

Everybody has a story and I would like to help motivate someone with their story.

I don’t care who you are .We are all in need of a special person or persons in our lives.

The hardest and biggest step is just getting started.

Thank-you for the motivation for this start.

Colleen Hansen❤️

 

Mari: The Coat FITS!!!

Dr. Brookh Lyons: What Do You Really Want?

What do you really want?

Success is not an accomplishment we can merely hope for. Success requires movement. Success comes when we innately know how to do something, or when we take the steps to learn (or relearn) what we know, to get the outcome we truly desire.

Each of the ladies in the Go Red Challenge have a choice. You do to. We can hope for change, or actively change our habits and do things that lead us to what we really want.

That makes sense, (that change happens when we actually change what we’re doing / thinking /saying / thinking / being) but so often we make a decision about something we truly want to achieve and we just don’t get it accomplished. It’s frustrating and leads us to feeling like a failure.

The missing piece is knowing what we really want. We MUST become clear on what we really want because that paves the way toward success. This is the precious benefit of coaching and a major portion of what we’ve been working on together. Each of us knows which is healthier; a doughnut or an apple? So why do we keep choosing a doughnut?

We are not weak, we are not faulty or broken, we simply attach meaning to these decisions, without even realizing it. My job is to help you look at the choices you’ve been making and ask questions that help you decide what direction you REALLY want to move toward, and how you want to accomplish that.

If you don’t have clarity about what you want you will make decisions that move you away from success, but when you have a clear purpose you can always look to that goal, (that thing you want SO BADLY) and decide at each moment of the day whether what your’e doing is bringing you TO that goodness, or taking you away from what you really want.

When was the last time you thought about your needs, what your body truly needs to be healthy? So often we are serving everyone else, but skipping meals then overeating. Or, maybe we use food and high calorie beverages as a treat….. a treat, may I propose should be something that helps us. If your treats are hurting your health, then they are holding you back from succeeding. No outside force needs to tempt us, without a clear goal we make choices all by ourselves that sacrifice our success.

What do you really want. You must be able to answer that question to move toward success.

Here’s to your success,

Dr. Brookh Lyons

Mari: Winding Down

Time is winding down for the Challenge and I’m actually feeling happy and sad!  The connections I have made with the other participants and the Challenge partners will certainly be missed in the coming months.  The 5 of us have talked about staying connected as a support system and I would welcome that wholeheartedly.  Throughout this process we have encouraged each other, shared information and experiences, in addition to motivating each other when someone felt like they had hit a wall.  I am eternally grateful for being chosen as a Go Red For Women participant and I firmly believe my journey definitely changed my life for the better.

As for “the coat” – it fits!!!

Mari

Hannah: Almost Over

The challenge is almost over. I can’t believe 12 weeks have gone by so fast!!  I am planning to hit the 10% goal that we set with Dr. Steve but my end goal is at least 40 pounds more.   This challenge has taught me that I can do it!  I am a bit scared of being ‘set free’.   I am scared to try to keep this up on my own.  I know I’m not alone, as I am sure I could text and email the other girls and really any of the wonderful supporters and mentors, and that they would help any way they could, but it still makes me a bit nervous to not have that constant accountability and monitoring.  I will miss it a bunch!   I really hope that we all can keep in touch, even if just to send a quick ‘Hello, how are you’ once in a while.

These past couple weeks have been tough.  I broke a bone in my toe/upper foot area that was just not getting better and it messed up my momentum a little.  I still headed to the gym, and we had to modify and change up some of my exercises, but Lisa was great with that!  We tried to take it easier but no matter what, it always hurt and swelled up a lot after.  I have tried to ‘take it easy’ as the Dr says, but this is an opportunity that CANNOT be wasted!!  I feel like I have slipped a little food wise too.  Not crazy meals, but a bite of my daughter’s food once in a while or a piece of bread I know I shouldn’t eat.  Those calories and carbs add up!  I know I have to try and look forward and not punish myself with whatever weakness I had yesterday, but that’s tough!

After this challenge I do plan to keep this up.  I plan to continue with my healthy eating choices more often than not.  It hasn’t been quite as hard as I expected, though I do miss my sweets and breads.  I also plan on being more active and hope to continue to gain more energy as I lose more and get outside.  Summer is here and I have learned so much!  And I have recently found out the parks department has some amazing classes offered this summer that I definitely plan on attending!  They even have corresponding children’s classes!!  Great news!!!

Lastly I’d like to talk about why this challenge is so important to me.  Heart disease and heart issues have affected my life in too many ways.  My paternal grandmother, my maternal grandfather, my dad, and so many more family members have been touched by and/or taken by heart disease, high blood pressure, cholesterol, heart attacks, stents, blockages, and who knows what else!  It’s on both sides of my family.  It took my grandmother and left my dad and aunts and uncles without a mother at too young an age.  It deprived me knowing her at all and it makes me sad every day.  It took my grandpa, who could have had so many more years.  I’m terrified for my dad who has had stents put in, because it reminds me that he is not invincible and unfortunately will not be around forever, though I wish he could be!  My husband has sleep apnea and I’m so scared it’s going to tax his heart in the long run.  It’s so scary, preventable or not, to be faced with your loved ones and your own mortality.  I was headed in the wrong direction.  My blood pressure has been fine, and usually pretty normal, but I have had chest pains that really opened my eyes that I need to get my act together and get healthy for myself and for my children.  It is beyond terrifying to think of the possibility of leaving my children before they are grown with lives of their own.  The events of their lives, graduations, marriage, children, I HAVE to make sure I do everything in my power to be there for these amazing milestones.  Obviously not everything is preventable, and when it’s my time, it’s my time, but I have to do what I can, stay healthy and active and be there to help my kids grow into wonderful adults.  I have to help create memories and healthy habits to that my children can pass those things to their children.

My life is my children, and helping people. My dream is to become an RN, it always has been.  This challenge has reminded me to hold on to my hopes and dreams and if I want something bad enough, and I work hard enough, I (and anyone else) have the power to make it happen.   Thank you so much for these amazing people and opportunities.  I have been truly inspired.

Colleen

Moving on through our Go Red journey.  It has been easier than I thought it would be staying motivated for exercise. (Can’t believe I just said that!!). Pro Fitness has given us sessions with a personnel trainer. This was the part of the challenge I was sooooo afraid of. With not doing any workouts for years and now to be with a personnel trainer . It became a love hate relationship. You love how you feel after -but you hate the feeling during. You think you can’t do it and they help you achieve getting through it. Never thought I would ever have a personnel trainer and actuality live through it👍.

Colleen Hansen

Festival Foods: Our Favorite Heart Healthy Recipes

As we approach the end of the Go Red for Women Challenge, we wanted to leave you with some of our all-time favorite heart healthy recipes. We’re also sharing some go-to nutrition tips to help us all keep our hearts healthy and our tummies happy all year long!

Fill half of your plate with fruits and veggies.              

Fruits and vegetables are packed with beneficial vitamins, minerals and fiber, so it’s no wonder why the majority of our plates should be filled with these nutritional powerhouses. They can be fresh, frozen, dried or canned, because all forms matter and count towards our daily intake! These are some of our favorite ways to enjoy more fruits and veggies:

• Veggie Fries

• Maple Balsamic Brussels Sprouts with Bacon

• Apple Carrot Ginger Soup

• Apples, Almonds and Brussels Sprouts

• Green Smoothies

 

Swap in more healthy fats.

Healthy fats, like those found in avocados, nuts, seeds, olive oil and fatty fish, are inflammation-fighting and can help protect our heart. We love including more heart healthy fats in dishes like these:

• Creamy Avocado Alfredo

• One-Pot Orzo Pasta with Feta, Olives & Artichokes

• Guacamole with Broccoli

 

Focus on Fiber.

Fiber-rich foods, like whole grains, beans, fruits and vegetables can help lower cholesterol and help keep us feeling fuller, longer. Include more fiber on your plate with these delicious recipes:

• Black Bean Burrito Bowl

• Seven Can Soup

• Orange Quinoa Salad

• Mushroom Farro Casserole

 

Go lean with protein.

Protein also plays an important role in helping keep hunger at bay. For heart health, opt for lean protein foods whenever possible. Choose “loin” or “round” cuts of beef or pork, skinless poultry and plain fish and seafood. Here are a few of our favorite dishes featuring lean protein sources:

• Seafood Stew

• Cedar Plank Mustard Salmon with Baby Red Potatoes

• Skillet Lemon Chicken with Rice

• Sweet Potato Chili

 

Enjoy better-for-you sweet treats … in moderation

We believe that all foods can fit in a healthy balanced diet. The key is enjoying treats in moderation. If possible, we encourage trading up for more nutritious options whenever possible. This might mean using NuVal® to find a better-for-you treat or swapping out less healthy ingredients for more nutrition, like in these scrumptious recipes:

• Peanut Butter Black Bean Brownies

• Chocolate Brownie Energy Bites

• Carrot Cake Oatmeal Cookies

• Chocolate Chip Cookie Bites

 

Have questions about nutrition? Ask our dietitians online at www.AskFestivalDietitians.com.

Looking for more heart healthy recipes, product suggestions and shopping tips for you and your family? Sign-up for our weekly Heart Health e-newsletter on our website.

Disclaimer: The information provided here is intended for general information only. It is not intended as medical advice. Health information changes frequently as research constantly evolves. You should not rely on any information gathered here as a substitute for consultation with medical professionals. Information may not be reproduced without permission from Festival Foods. We strongly encourage guests to review the ingredient lists of suggested products before purchasing to ensure they meet individual dietary needs. All products not available at all Festival locations.

Laura Mossakowski, LLC: IRA’s

Brush Up on Your IRA Facts

If you are opening an IRA for the first time or need a refresher course on the specifics of IRA ownership, here are some facts for your consideration.

IRA’s in America

IRAs continue to play an increasingly prominent role in the retirement saving strategies of Americans. According to the Investment Company Institute (ICI), the U.S. retirement market had $24.7 trillion in assets at the end of 2014, with $7.3 trillion of that sum attributable to IRAs.[1] Today, some 41 million – or 34 % — of U.S. households report owning IRAs.

Traditional IRAs, the most common variety, are held by about 25% of U.S. households, followed by Roth IRAs, which are held by 15.6% of households, and employer-sponsored IRAs (including SEP IRAs, SAR-SEP IRAs, and SIMPLE IRAs), which are held by 6% of households.[2]

Contributions and Deductibility

Contribution limits. In general, the most you can contribute to an IRA for 2016 is $5,500. If you are age 50 or older, you can make an additional “catch-up” contribution of $1,000, which brings the maximum annual contribution to $6,500.

Eligibility. One potential area of confusion around IRAs concern an individual’s eligibility to make contributions. In general, Internal Revenue Service guidelines state that you must have taxable compensation to contribute to an IRA. This includes income from wages and salaries and net self-employment income. If you are married and file a joint tax return, only one spouse needs to have compensation in most cases.

With regard to Roth IRAs, income may affect your ability to contribute. For tax year 2016, individuals with an adjusted gross income (AGI) of $117,000 or less may make a full contribution to a Roth IRA. Married couples filing jointly with an AGI or $184,000 or less may also contribute fully, up to $11,000 for the year. Contribution limits begin to decline, or “phase out,” for individuals with AGIs between $117,000 and $132,000 and for married couples with AGIs between $184,000 and $194,000. If your income exceeds these upper thresholds, you may not contribute to a Roth IRA.

Deductibility. Whether you can deduct your traditional IRA contribution depends on your income level, marital status, and coverage by an employer-sponsored retirement plan. For instance:[3]

• If you are single and covered by an employer-sponsored retirement plan, your traditional IRA contribution for 2016 will be fully deductible if your AGI was $61,000 or less. The amount you can deduct begins to decline if your AGI was between $61,000 and $71,000. Your IRA contribution is not deductible If your income is equal to or more than $71,000.
• If you are married, filing jointly, and you both are covered by an employer-sponsored retirement plan, your 2016 IRA contribution will be fully deductible if your combined AGI is &98,000 or less. The amount you can deduct begins to phase out if your combined AGI is between $98,000 and $118,000. Neither of you can claim an IRA deduction if your combined income is equal to or more than $118,000.
• If you are married, filing jointly, and your spouse is covered by an employer-sponsored plan (but you are not), you may qualify for a full IRA deduction if your combined AGI is $184,000 or less. The amount you can deduct begins to phase out for combined incomes of between $184,000 and $194,000. Your deduction is eliminated if your AGI on a joint return is $194,000 or more.
• If neither you nor your spouse is covered by an employer-sponsored retirement plan, your contribution is generally fully deductible up to the annual contribution limit or 100% of your compensation, whichever is less.

Keep in mind that contributions to a Roth IRA are not tax deductible under any circumstances

[1] The Wall Street Journal, “Battle Continues Over Fiduciary Rule for Retirement Investments,” June 14, 2015.

[2] Investment Company Institute, “The Role of IRAs in U.S. Households’ Saving for Retirement, 2014,” January 2015

[3] Internal Revenue Service, Amount of Roth IRA Contributions That You Can Make for 2016

Distributions

You can begin withdrawing money from a traditional IRA without penalty at age 59½. Generally, deductible contributions and earnings are taxable at the then-current rate. Nondeductible contributions are not taxable because those amounts have already been taxed.

You must begin receiving minimum annual distributions from your traditional IRA no later than April 1 of the year following the year you reach age 70½ and then annually thereafter. If your distributions in any year after you reach 70½ are less than the required minimum, you will be subject to an additional federal tax equal to 50% of the difference.

Unlike traditional IRAs, Roth IRAs do not require the account holder to take distributions during his or her lifetime. This feature can prove very attractive to those individual who would like to use the Roth IRA as an estate planning tool.

What’s New from 2015?

Application of one-rollover-per-year limitation. Beginning in 2015, you can make only one rollover from an IRA to another (or the same) IRA in any 12-month period regardless of the number of IRAs you own. However, you can continue to make unlimited trustee-to-trustee transfers between IRAs because these transfers are not considered to be rollovers. Furthermore, you can also make as many rollovers from a traditional IRA to a Roth IRA (also known as “conversions”). To learn more, see Publication 590-A.[4]

This communication is not intended as investment and/or tax advice and should not be treated as such. Each individual’s situation is different. You should contact your financial professional to discuss your personal situation.

[4] Internal Revenue Service, “IRS Publication 590-B, Distributions From Individual Retirement Arrangements (IRAs).

Laura Mossakowski, LLC * 2555 Continental Court, Green Bay, WI * (920) 321-0327

Laura Mossakowski is a registered representative with and offers securities through LPL Financial, Member FINRA /SIPC Laura may only discuss and/or transact business with residents of the following states: CO, CT, DE, FL, IL, MN, MS, WA, WI.

The opinions voiced in this material are for general information only and are not intended to provide specific advice or recommendations for any individual. Prior to making any investment decision, please consult with your financial advisor about your individual situation.

Traditional IRA account owners should consider the tax ramifications, age and income restrictions in regards to executing a conversion from a Traditional IRA to a Roth IRA. The converted amount is generally subject to income taxation.

 

 

Laura Mossakowski, LLC

So, you’ve made the decision to get your finances in a better place. You’ve created a budget and feel like you’re getting a handle on where your money is going, but still wish you could see some extra money for unexpected expenses.

Following are some little tweaks you can make from an article by Donna Freeman, 29 Ways to Build Your Emergency Fund Out of Thin Air from Get Rich Slowly, Personal Finance That Makes Cents. You’ll be surprised how little changes, that become habits, can add up to big bucks.

Not all of these will work for every person, but if you can find even a couple to try on a regular basis, you may find that extra money you’ve been looking for.

1. Bank your raise. If you got one, you lucky dog. Here’s how: Pretend you didn’t get one, and keep on keeping on with your previous take-home pay. Automate the rest into saving.
2. Bank your bonus. If you get any kind of extra cash at work, spend 10 percent of it on something you really need (or want) and save the rest.
3. Bank your reimbursements. Getting paid back for work-related expenses or a check from your flexible spending account? If at all possible, put it into savings rather than checking.
4. Recognize good habits. Rather than having a “bad habit” jar with a penalty for every time you mess up, why not have a “Go you!” jar? Maybe you packed a lunch today instead of eating out – go you, then, and put a quarter (or more) in the jar.
5. Round it up. When you use your debit card or write a check, record it for the next dollar up (e.g., $7.29 becomes $9). At the end of the month, add up the differences and transfer to savings.
6. Pay it forward. Finally made the last installment to the auto dealer or the orthodontist? Keep making that payment i.e., transfer it into saving each month. (Can’t quite swing that? Save half the amount, then.)
7. Launder some funds. Every time my partner and I do a load of wash, we put $2 in a jar. Try this – you’ll be surprised how quickly it adds up!
8. The spare-change challenge. Dump some or all of the change from your wallet/pocket into a jar every night. Once every couple of months, bank it.
9. Random number challenge. Pick a number, then check your wallet nightly for bills whose serial numbers end in the digit you’ve chosen. Set them aside to bank.
10. Weekly Challenge. Actually a monthly challenge: Set aside $1 the first week of the month, $2 the second week and so on. Bank the resulting $10 to $15 per month.
11. Calendar Challenge. The first week of January (or whatever month you start in), bank $52. The second week, $51. Etc. This can be tough at first, but by the end of the year you’ll have banked $1,378!
12. Remind yourself. Rubber-band a picture of your dream (new house, backpacking trip, whatever) to your credit card to discourage in-the-moment spending.

Happy saving!

Laura Mossakowski, LLC * 2555 Continental Court, Green Bay, WI * (920) 321-0327

Laura Mossakowski is a registered representative with and offers securities through LPL Financial, Member FINRA /SIPC

Laura may only discuss and/or transact business with residents of the following states: CO, CT, DE, FL, IL, MN, MS, WA, WI.

The opinions voiced in this material are for general information only and are not intended to provide specific advice or recommendations for any individual. Prior to making any investment decision, please consult with your financial advisor about your individual situation.