No matter how perfect you may think you are, the fact this there’s always some small way you can improve upon yourself. Whether it’s broadening your knowledge or reducing your impact on the earth, there are seemingly endless little things you can do to make a change for the better. Here, we’ll discuss 100 of these steps, and how you can go about doing them.

Health

Good health is the foundation of a good life, so make these improvements, and they’ll resonate out to the rest of your life.

1. Eat breakfast every morning: Eating breakfast is important for your health and mental power, supplying essential vitamins, minerals, and energy for your day.
2. Get a good night’s rest: You just can’t have a happy and productive life if you’re tired all of the time, so get some quality shut eye.
3. Drink water: Step up your water intake to lose weight, feel better, and improve your skin.
4. Eat slowly: Slow down when you eat, and you’ll find that you consume less while still feeling satisfied.
5. Cut down on junk food: Junk food has a nasty way of bringing your health down, so avoid it whenever possible, opting instead for healthy food like fresh fruits and vegetables.
6. Practice good dental hygiene: Researchers have found that dental hygiene is important for more than cosmetic reasons-it can help you chew food and even avoid heart disease.
7. Drink tea: Be sure to check out the powerhouse of benefits that tea can deliver, which includes improved memory and prevention of ills such as cavities, cancer, and heart disease.
8. Get some exercise: Whether you need to lose weight or not, exercise will have a positive effect on your overall health and quality of life.
9. Improve your energy: If you’re feeling sluggish all day, chances are you’re just not going to feel good about yourself. So take a few steps to boost your energy, and you’ll be better in your daily life.
10. Intensify your workouts: Researchers have found that by doing more intense workouts, you can enjoy similar benefits that you would with a more relaxed workout for a longer period of time.
11. Enjoy fish a few times a week: Eat fish, and you’ll get a serving of Omega-3 fatty acids, which can help reduce heart disease.
12. Wear better shoes: Don’t torture your toes with restrictive shoes all the time-limit the amount of time you spend in uncomfortable shoes.
13. Protect your skin: Stay out of the sun to avoid skin damage, or use sunblock to help.
14. Eat at home: It’s easier and cheaper to prepare healthy foods on your own at home, and skillfully cooking a meal is sure to impress just about anyone.
15. Get tested for prediabetes: Diabetes is a disease that many Americans are susceptible to, and by discovering it early on you can prevent it or lessen its impact.
16. Take a daily walk: Get a little bit of movement and clear your mind with a walk every day.
17. Lose weight: One of the best things you can do for your health and overall quality of life is to shed a few pounds.

Mental

Improve your mind by taking these simple steps.

18. Go back to school: Continuing your education does not have to be a complicated endeavor. Take an online class, or just a weekend seminar.
19. Read classic books: Improve your mind by finally picking up all those books you were supposed to read in school.
20. Plan: Always have a plan for your life, so you’ll know what you’re working toward.
21. Quit procrastinating: Resolve to get moving, and you’ll find that you have much more time than you originally realized.
22. Get inspired by a book: Read a book that will help you spark positive changes in your life.
23. Learn from your mistakes: Don’t let mistakes get you down. Instead, consider what you did wrong, and how you can avoid doing so again in the future.
24. Stop worrying: Let go of worry, and know that the future will come no matter what you do about it.
25. Learn to play a musical instrument: Pick up a guitar, or even a harp, to improve your mental capacity and have something fun to do.
26. Work to your own advantage: Improve upon what you can, and let the rest fall away.
27. Think slowly: Instead of jumping to conclusions, carefully calculate what a situation means. Doing so can help you save relationships that might be damaged by rash thinking
28. Participate in a debate: Have a rational discussion with someone of similar intellect to improve your knowledge.
29. Learn a new language: Broaden your horizons by learning how to speak a new language.
30. Visit Wikipedia: Spend some time on Wikipedia learning lots of interesting facts you’ve never realized before.

Read the rest of this entry »

• 3 Comments

by Matt Eventoff

The ability to communicate effectively is one of the most important skills a person can have. It often determines whether a leader is viewed as being effective or ineffective, a plan is considered successful or a failure, and whether or not a deal gets done.

For a leader, success, or failure, is often determined by one presentation, speech, debate or announcement. With a good performance, an unknown becomes somebody. However, with a poor performance, a promising future may sink into oblivion.

I have had the opportunity to work with leaders throughout the corporate and political worlds. It never ceases to amaze me difference that these three simple steps can make for most people, regardless of talent level, natural communication ability, or leadership position, when it comes to public speaking.

Step 1 – Slow Down!

We have all seen it. A business leader approaches the podium. This individual has a reputation for being knowledgeable, charismatic and informed. Sure enough, the leader makes his or her presentation, is engaging throughout, uses positive body language, yet when he or she glances at the crowd, everyone looks confused, and a little bewildered. The audience probably would have responded to the message being delivered, had they had time to process it.

Slow Down!

Slow Down!

Slow Down!

Public speaking is not a race. People want to hear what you have to say, but you have to give them the ability to. When you are addressing a crowd, whether 5 or 500, every second of silence feels like an eternity – to you. It does not feel like an eternity to your audience, it feels like – a second of silence!

Take brief pause, a breath, a sip of water, whatever you need to do to slow yourself down. Your audience will appreciate it.

Step 2 – Smile!

Smiling is contagious. Period. Smiling will improve your confidence, will improve the disposition of your audience, and will improve your speaking – dramatically. Smiling is the equivalent of body language 101. Nothing will get the audience on your side faster than an authentic, genuine smile.
Read the rest of this entry »

• 3 Comments

There are many healthy foods that never see the inside of a shopping cart or in your fridge. Some you’ve never heard of, and others you’ve simply forgotten about. That’s why we’ve rounded up the best of the bunch. Make a place for them on your kitchen and you’ll instantly upgrade your health with no a prescription.

1. Cabbage - Cabbage is a vegetable few people really appreciate, but it’s truly a dieter’s friend. It’s strong-flavored, but it’s this feature that makes it enjoyable in certain dishes.
This leafy vegetable ranks right up there with broccoli, cauliflower, and brussels sprouts with a reputation for fighting cancer. It’s also a good source of vitamin C, fiber, potassium, and other nutrients. Cabbage also offers a major payoff — the fewest calories and least fat of any vegetable. This powerful veggie is a must for dieters trying to lose weight. From green cabbage you’ll enjoy a fiber boost and a respectable amount of vitamin C. Two types of cabbage, savoy and bok choy, provide beta-carotene — an antioxidant that battles cancer and heart disease. For those who don’t eat dairy products, bok choy is an important source of calcium, which may help prevent osteoporosis and aid in controlling blood pressure.

2. Blueberrys - are the best fruit because they contain the most antioxidants, significantly less pesticides are used in their cultivation, and they are the least perishable of all berries. They are high in vitamins A, C, and E, and contain significant amounts of potassium, manganese and magnesium. Recent studies have shown that eating blueberries may improve memory, intelligence, and coordination.
Consuming blueberries au naturel is a good idea, since heat diminishes the benefits of the phytonutrients they contain. (Health experts agree that eating cooked berries, fresh or frozen, still provides significant benefits.)

3. Spinach. There are many reasons to enjoy the dark green leafy vegetable known as spinach. For many years spinach has been touted as a health food, and this superfood certainly lives up to its reputation. Spinach is a rich source of many important vitamins and minerals, including vitamin C, iron, calcium and beta-carotene.
Spinach is also a rich source of dietary fiber, thought to play an important role in protecting the body from many forms of cancer. As a matter of fact, the compounds contained in spinach are being studied for their possible role in preventing many forms of cancer, including such major killers as lung cancer. One reason may be the high concentration of vitamin K found in spinach. Vitamin K has long been associated with cancer prevention, and spinach is one of the very best sources of this vital nutrient.

4. Pumpkin seeds - Downing pumpkin seeds is the easiest way to consume more magnesium. That’s important because French researchers recently determined that men with the highest levels of magnesium in their blood have a 40 percent lower risk of early death than those with the lowest levels. And on average, men consume 353 mg of the mineral daily, well under the 420 mg minimum recommended by the USDA.In terms of their fat content, pumpkin seeds are a good way to get both the omega 3 and 6 essential fats needed for hormone balance, brain function and skin health.

5. Beans - Much recent research in the food sciences has established that all kinds of beans are loaded with protease inhibitors, compounds that make it hard for cancer cells to invade adjacent tissue. Fava beans contain much herein, which has shown to block carcinogens in the digestive tract. And soy beans are especially rich in isoflavones, which appears to reduce the risk of breast cancer by blocking the tumor-growing influence of estrogen. Lentils also belong to the bean family, and are one of the tastiest, most versatile, and easiest to prepare beans.

Read the rest of this entry »

• 5 Comments

This is kind of a momentous deal. After a lot of hard work and consistent effort on Cultivate Greatness Leadership Training, Google has awarded this site with a page rank of 5. So, anytime I link someone’s article or put a link to their website, then I can give them a super turbo boost on their backlinks, and help with their websites authority.

Anyway, just wanted to share that, if we put a link on our site, to your site, then it dramatically helps your site! We have a lot of really good guest bloggers, currently, but would love to have a few more. So, if you have articles that you would like to have included… feel free to contact me! Have a great weekend everyone.

Successfully,

Travis Wright

• 6 Comments