If you’re a subscriber (and have been reading our “cupcakes”) then you’ve noticed that Nikki and I always sign off with “Be mindful. Be healthy. Love your life.”

I want to chat a little about that mindfulness part. All positive change requires it. I learned a long time ago in my career that what you pay attention to tends to naturally get better. That is…the things you pay attention to, which are within your control.

In the world of digital marketing, it’s conversion metrics and ROI. But it doesn’t really matter what you are being mindful about, the principle is the same. Psychologically, we hold ourselves accountable for the things we give our attention. I found this to be very much the case when it comes to my diet.

In fact, I found a very helpful app to help me be mindful. It’s called MyFitnessPal. You can find it in the App Store or Google Play, and it’s free. It’s awesome because you set your baseline, you set your goals and it tells you how many calories and the proper balance of macro nutrients you need (fat/carbs/protein). All you have to do is be mindful and log everything you eat. What happens after a few days of this is actually pretty remarkable. You start to make choices. And you are making those choices simply because you are paying attention.

Choices like…

Do I really want all that bread? Or do I want a beer tonight?


If I eat an extra serving of pasta, I’ll do 30 minutes of cardio to balance it out.

But if you’re not aware of the numbers, these are choices you’ll just never make. Being mindful isn’t hard either. However, it is a habit.

A habit takes 30 days to form, so start the mindfulness habit today. Go download a fitness tracking app – or keep a log with good old pen and paper. Whatever you do, do it right now. Then print out a calendar and put it on your fridge. Cross off every day you log each meal, along with your workouts – and do it for 30 days. Trust me, you will learn some remarkable things about yourself. And you will feel like you are taking control…because you are!

Be mindful. Be healthy. Love your life.

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