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My Instruction Manual

Author: Keith McArthur

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When Keith McArthur got a second chance at life, he was determined not to waste it. After his little sister gave him a life-saving kidney, Keith set out to learn how to be happier and healthier, have amazing relationships, and achieve his biggest goals and wildest dreams. Learn along with Keith as he interviews bestselling self-help authors, inspiring visionaries, and
experts in fitness, nutrition, mindfulness, and much more.
84 Episodes
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It’s time to start planning for 2020. In this episode, Andrea Owen interviews me about my book Winning Resolutions: Achieve Your Biggest Goals and Wildest Dreams Once and For All. We talk about how to plan for resolutions success, what to do if you stumble, and how you can structure your environment for resolution success. This interview first appeared on Andrea's excellent podcast Your Kick Ass Life. Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Purchase 18 Steps to Own Your Life HERE Purchase Winning Resolutions HERE Episode 83 Show Notes [00:00] Welcome and Intro [3:30] Andrea Owen interviews Keith Andrea is author of How to Stop Feeling Like Sh*t: 14 Habits that Are Holding You Back from Happiness. She is a life coach based on North Carolina and hosts the Your Kick-Ass Life Podcast. She previously appeared on the My Instruction Manual podcast in episode 13 and episode 56. In this conversation, Keith and Andrea discuss: Why we put so much pressure on ourselves at the start of a new year and how shame comes into play Keith’s take on the “New Year, New You” mentality The biggest mistake people make when creating a goal or resolution. Plus, some science-based strategies for achieving your biggest, baddest goals How an accountability partner can help you with goals and the science behind finding the right accountability partner Some ways to get back on track if you lose sight or abandon a goal, hint: think ahead! Taking control of your environment and some ways to structure your environment for goal success Gretchen Rubin's The Four Tendencies  Giving Tuesday Please consider making a donation the CureGRIN Foundation to fund research to help find a cure for my son Bryson and thousands of others living with GRIN Disorders. Where to find Andrea Website: YourKickAssLife.com Podcast: Your Kick Ass Life Instagram: @yourkickasslife
This week's episode is all about food. Host Keith McArthur reads an exclusive excerpt from his book 18 Steps to Own Your Life. And he talks to fitness contributor Kathleen Trotter about how to choose the diet that works for you. Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Purchase 18 Steps to Own Your Life HERE Purchase Winning Resolutions HERE Episode 82 Show Notes [00:00] Welcome and Intro [1:25] Fitness contributor Kathleen Trotter on How to Choose the Right Diet Kathleen Trotter is author of Finding Your Fit: A Compassionate Trainer's Guide to Making Fitness a Lifelong Habit In this conversation, Keith and Kathleen discuss: Knowing what kind of diet will work best for your personality The Mediterranean diet The Paleo diet The Whole 30 diet Vegan diets Where to find Kathleen [x] KatheenTrotter.com Instagram: KathleenTrotterFitness Twitter: KTrotterFitness Facebook: KathleenTrotter [17:45] Excerpt from 18 Steps to Own Your Life  Step 10: Eat Better
Amy E Smith is a coach, writer, and speaker who calls herself the Joy Junkie. In this conversation Amy shares a to of great advice on everything from how to stand up for yourself without being a jerk to how to worry less about what other people think. Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Purchase 18 Steps to Own Your Life HERE Purchase Winning Resolutions HERE Episode 81 Show Notes [00:00] Welcome and Intro Keith is raising funds to help cure his son's rare disease. You can support GRIN Disorder research by giving here. [2:40] Featured interview with Amy E. Smith Amy E Smith is a coach, writer, and speaker who calls herself the Joy Junkie In this conversation, Keith and Amy discuss: Keith and Amy play Would You Rather? Joy vs. Happiness Why we need to stop worrying about what other people think How Amy came to accept that her mom doesn't accept her How to stick up for yourself without being a jerk What it's like to co-host a podcast with your spouse Amy's upcoming podcast with Andrea Owen Bad communications habit [40:40] Amy's Instruction Manual 1. What are the habits you maintain every day to stay happy and healthy? Avoid caffeine Do hypnosis or meditation every day  2. What personal development book do you recommend? You Are a Badass by Jen Sincero 3. Favorite personal mantra / inspirational quote "Givers must set limits because takers rarely do" --- Irma Kurtz 4. What's your one guilty pleasure? The Kardashians 5. When your time comes, how do you want to be remembered?  As the catalyst that allowed people to believe in themselves and that their voices matter. Where to find Amy Website: TheJoyJunkie.com Instagram: @TheJoyJunkie Podcast: The Joy Junkie  
When you're ready to make a big change in your life, should you do it fast or do it slow? That depends! Kathleen Trotter joins us to talk about knowing your personality type when it comes to change. And mindfulness contributor Joelle Anderson joins us to talk about mindfulness tips for teenagers. Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Purchase 18 Steps to Own Your Life HERE Purchase Winning Resolutions HERE Episode 80 Show Notes [00:00] Welcome and Intro [2:30] Fitness contributor Kathleen Trotter on Knowing Your Personality Type When It Comes to Change Kathleen Trotter is author of Finding Your Fit: A Compassionate Trainer's Guide to Making Fitness a Lifelong Habit In this conversation, Keith and Kathleen discuss: How to know if you work better with gradual change or rapid change? Which works best could depend on your goal For gradual learners, weekly add-on goals work well Where to find Kathleen KatheenTrotter.com Instagram: KathleenTrotterFitness Twitter: KTrotterFitness Facebook: KathleenTrotter [12:30] Mindfulness contributor Joelle Anderson on Mindfulness for teenagers Joelle Anderson is a therapist specializing in mindfulness meditation and creator and host of the Kernel of Wisdom YouTube channel. In this conversation, Keith and Joelle discuss: Kids are good at being mindful and living in the moment but teenagers struggle with this How "grounding" techniques can help teenagers Where to find Joelle Kernelofwisdom.com YouTube.com/KernelofWisdom1
This episode is all about mindfulness and meditation. Host Keith McArthur shares an excerpt from his book 18 Steps to Own Your Life on why mindfulness is a superpower. After that, he shares a guided meditation and chats with mindfulness contributor Joelle Anderson. Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Purchase 18 Steps to Own Your Life HERE Purchase Winning Resolutions HERE Episode 79 Show Notes [00:00] Welcome and Intro [2:50] Excerpt from 18 Steps to Own Your Life: "Mindfulness" [7:40] Mindfulness contributor Joelle Anderson on Guided Meditation and Mindfulness Book Recos Joelle Anderson is a therapist specializing in mindfulness meditation and creator and host of the Kernel of Wisdom YouTube channel. In this conversation, Keith and Joelle discuss: Who guided meditations are good for Joelle shares a guided meditation Keith and Joelle recommend the following books: Mindfulness in Plain English by Bhante Henepola Gunaratana 10% Happier by Dan Harris Mindfulness for Fidgety Skeptics by Dan Harris Radical Acceptance by Tara Brach Self Compassion by Kristin Neff Unplug by Suze Yalof-Schwartz Full Catastrophe Living by Jon Kabat-Zinn Wherever You Go, There You Are by Jon Kabat-Zinn Where to find Joelle Kernelofwisdom.com YouTube.com/KernelofWisdom1
Marriage expert Larry Bilotta shares his tips on how to save a troubled marriage. Plus host Keith McArthur shares news about his upcoming new podcast. Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Purchase 18 Steps to Own Your Life HERE Purchase Winning Resolutions HERE Episode 78 Show Notes [00:00] Welcome and Intro Keith announces his upcoming podcast with the Canadian Broadcasting Corporation. The podcast series --- tentatively titled Unlocking Bryson's Brain -- is about Keith's son Bryson who has a rare genetic condition known as a GRIN Disorder. The podcast is scheduled to be released in March of 2020. Keith also speaks about the charitable foundation he started up with other GRIN families. You can donate or learn more at CureGRIN.com. [3:25] Featured interview with Larry Bilotta Larry Bilotta felt trapped in a loveless marriage. But he was able to turn the relationship around and now he teaches others how to do the same. In this conversation, Keith and Larry discuss: Why clashing values are the mechanics of why marriages fall apart Why you don't need to change your spouse to change your marriage Changing the "environment of your mind" The four "emotional countries" -- Fun, perfect, peace, control How to know if a marriage is worth saving [30:30] Larry's Instruction Manual 1. What are the habits you maintain every day to stay happy and healthy? Think it. Imagine it. Feel it.  2. What personal development book do you recommend? A Course in Miracles 3. Favorite personal mantra / inspirational quote There is Always a Way 4. What's your one guilty pleasure? Larry says those terms don't go well together because pleasure is productive and guilt is destructive. 5. When your time comes, how do you want to be remembered?  As the guy who helped people get in touch with their minds.
Peethaji is an Indian spiritual and philosophy teacher. She joins host Keith McArthur to talk about her new book The Four Sacred Secrets. Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Purchase 18 Steps to Own Your Life HERE Purchase Winning Resolutions HERE Episode 77 Show Notes [00:00] Welcome and Intro [2:15] Featured interview with Preethaji Preethaji is author of The Four Sacred Secrets and co-founder of the O&O Academy. In this conversation, Keith and Preethaji discuss: Why Preethaji grew up experiencing life differently from other kids. The two states: a suffering state or a beautiful state How a beautiful state is different from enlightenment and different from living mindfully How a boating accident led Preethaji's husband to a great discovery -- that suffering arises from people being obsessed with oneself Preethaji takes us through the four sacred secrets Soul Sync Meditation [31:55] Preethaji's Instruction Manual
Joelle Anderson joins us to talk about Mindful Listening. And host Keith McArthur speaks with Nutrition contributor Michelle Jaelin about changes to Canada's Food Guide. Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Purchase 18 Steps to Own Your Life HERE Purchase Winning Resolutions HERE Episode 76 Show Notes [00:00] Welcome and Intro [1:50] Mindfulness contributor Joelle Anderson on Mindful Listening Joelle Anderson is a therapist specializing in mindfulness meditation and creator and host of the Kernel of Wisdom YouTube channel. In this conversation, Keith and Joelle discuss: What it means to listen mindfully How words can replace your breath as anchors in a conversation Where to find Joelle Kernelofwisdom.com YouTube.com/KernelofWisdom1 [7:00] Nutrition contributor Michelle Jaelin on Changes to Canada's Food Guide Michelle Jaelin is both a trained artist and a Registered Dietitian who is known as The NutritionArtist. She appears regularly as in newspapers, magazines and on television as an expert in healthy eating. In this conversation, Keith and Michelle discuss: Why Dairy is no longer a food group The food guide as a plate The three S-words to avoid Where to find Michelle: Twitter: @nutritionartist  Instagram: /nutritionartist Facebook: /nutritionartistRD
Karen Mangia, author of Success With Less, shares how she learned she could achieve more by taking things off her plate. And host Keith McArthur speaks with fitness contributor Kathleen Trotter about building your own health entourage. Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Purchase 18 Steps to Own Your Life HERE Purchase Winning Resolutions HERE Episode 75 Show Notes [00:00] Welcome and Intro [XX] Featured interview with Karen Mangia Karen Mangia is author of Success With Less: Releasing Obligations and Discovering Joy. She calls herself a recovering overachiever. In this conversation, Keith and Karen discuss: Karen's search for a diagnosis for her mystery illness How a relentless doctor finally diagnosed the root cause How Karen's will to get better helped her learn to prioritize Karen's three-step program: Pause, Ponder and Prioritize Why Karen calls herself a "recovering overachiever" [24:05] Karen's Instruction Manual 1. What are the habits you maintain every day to stay happy and healthy? Start each day with pressed green juice Connect at least each day with one of the people in her life that matters most  2. What personal development book do you recommend? Necessary Endings: The Employees, Businesses and Relationships that All of us Have to Give up To Move Forward by Dr. Henry Cloud 3. Favorite personal mantra / inspirational quote "To laugh often and much; To win the respect of intelligent people and the affection of children; To earn the appreciation of honest critics and endure the betrayal of false friends; To appreciate beauty, to find the best in others; To leave the world a bit better, whether by a healthy child, a garden patch, or a redeemed social condition; To know even one life has breathed easier because you have lived. This is to have succeeded." --- Ralph Waldo Emerson 4. What's your one guilty pleasure? Salty, crunchy snacks 5. When your time comes, how do you want to be remembered?  Having been a great friend, a great ally and a great advocate Where to find Karen Website: SuccessWithLess.net Twitter: @successwithless and @KarenMangia [29:20] Fitness contributor Kathleen Trotter on Building  a Fitness Entourage Kathleen Trotter is author of Finding Your Fit: A Compassionate Trainer's Guide to Making Fitness a Lifelong Habit In this conversation, Keith and Kathleen discuss: The importance of building a team of people who have your back The three members of a health entourage Fitness Buddy Accountability Nutrition Buddy Where to find Kathleen: KatheenTrotter.com Instagram: KathleenTrotterFitness Twitter: KTrotterFitness Facebook: KathleenTrotter
In this episode, Greg Wells, author of The Focus Effect shares how we can find focus in a distracted world. Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Purchase 18 Steps to Own Your Life HERE Purchase Winning Resolutions HERE Episode 74 Show Notes Welcome and Intro Featured interview with Greg Wells Greg Wells is author of The Focus Effect and The Ripple Effect. Greg is a physiologist who does research at the University of Toronto and the Hospital for Sick Children. He is also the host of The Be Better Podcast. In this conversation, Keith and Greg discuss: Why we're all becoming so distracted How an athlete's approach to social media is a good predictor of success Work-life balance The importance of morning routines What businesses can do to help employees improve focus The importance of giving the mind time to move from Beta waves into Alpha and Theta waves Greg's Instruction Manual, Part II
This week I’m sharing two chapters from my book 18 Steps to Own Your Life. These steps are all about planning. I’m going to tell you about what I call the three Ps of planning: Prioritizing, Programming and Pivoting. This is the formula that helps me to plan my days for success. My hope is that they can help you too. Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Purchase 18 Steps to Own Your Life HERE Purchase Winning Resolutions HERE Episode 73 Show Notes [00:00] Welcome and Intro [1:15] Step 17: Take Time To Plan [8:10] Step 18: Permit the Pivot
Jeff Grace, host of the self-obsessed podcast, talks about how self-help organizations become cults.  Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Purchase Winning Resolutions HERE Episode 72 Show Notes [00:00] Welcome and Intro [2:05] Featured interview with Jeff Grace Jeff Grace is a Hollywood actor, director, and writer. He's also the creator and host of the self-obsessed podcast. In this conversation, Keith and Jeff discuss: Great self help books with terrible titles Jeff's experience with Landmark What makes self-help movements like cults? Jeff shares some practical email tips  Jeff mentions Mailstrom / Chuck and Sane Inbox [32:09] Jeff's Instruction Manual 1. What are the habits you maintain every day to stay happy and healthy? Makes bed every morning Daily task last with gratitude, goals Exercise every day Writes for first 2-3 hours / day  2. What personal development book do you recommend? The Power of Habit by Charles Duhigg 3. Favorite personal mantra / inspirational quote  You can fail at what you don't want to do, so you might as well take a chance on what you love 4. What's your one guilty pleasure? Watching Apple Computer YouTube Video  5. When your time comes, how do you want to be remembered?  As a kind and caring person Where to find Jeff Website: JeffGrace.com Instagram: @JeffGrace Twitter: @JeffGrace Podcast: Self-Obsessed
One of the questions I’ve been thinking about lately is where God fits in self help. Do those who believe in God find the self-improvement journey easier? In this episode, I’m excited to welcome back Jenny Blake. She recently enrolled in Divinity School.  My own undergraduate degree was in world religions, so I'm excited to have this conversation with Jenny about God, spirituality, and self help. Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Purchase Winning Resolutions HERE Episode 71 Show Notes [00:00] Welcome and Intro [2:44] Featured interview with Jenny Blake Jenny Blake is author of Pivot: The Only Move That Matters is Your Next One. In this conversation, Keith and Jenny discuss: Jenny's pivot into Union Theological Seminary How Jenny made the decision to step away from school How Jenny realized atheism wasn't for her Keith shares his experience growing up in Catholicism What does it mean to be agnostic? The dogmatism of atheist The golden rule Do we need religion or spirituality of faith to grow? Books mentioned in this episode: Outrageous Openness: Letting the Divine Take the Lead by Tosha Silver Agnostic: A Spirited Manifesto by Lesley Hazleton Many Lives, Many Masters: The True Story of a Prominent Psychiatrist, His Young Patient, and the Past-Life Therapy That Changed Both Their Lives by Brian L. Weiss How to Be, Do, or Have Anything: A Practical Guide to Creative Empowerment by Lawurence G Boldt Change Your Thoughts - Change Your Life: Living the Wisdom of the Tao by Wayne W. Dyer Without Buddha I Could Not Be a Christian by Paul F. Knitter Living Buddha, Living Christ by Thich Nhat Hanh God of Love: A Guide to the Heart of Judaism, Christianity and Islam by Mirabai Starr Byron Katie [42:00] Jenny's Instruction Manual, Part II
70: Anxious Leadership

70: Anxious Leadership

2019-06-0300:44:04

Morra Aarons-Mele, author of Hiding in the Bathroom, explains why people suffering from anxiety might make better leaders. And host Keith McArthur speaks with nutrition contributor Michelle Jaelin about gut health. Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Purchase Winning Resolutions HERE Episode 70 Show Notes [00:00] Welcome and Intro [2:40] Featured interview with Morra Aarons-Mele Morra is author of Hiding in the Bathroom: An Introvert's Roadmap to Getting Out There (When You'd Rather Stay Home). She lives in Boston and runs Women Online, a social media communications firm. In this conversation, Keith and Morra discuss: Why this decade may be remembered as the anxious teens How the 2016 election, scarcity, and technology are leading to increased anxiety How anxiety can make you a better leader Are introverts more likely to be anxious? Elizabeth Holmes of Theranos as poster woman of entrepreneurship porn. Morra references The Dropout podcast. (Since I interviewed Morra I've listened to the podcast and I highly recommend it, but I couldn't get through the HBO documentary about Elizabeth Holmes) [21:10] Morra's Instruction Manual, Part II 1. If you had to pick one music album as the soundtrack to your life, what would it be? Sargeant Pepper's Lonely Heart's Club Band 2. What's one personal development myth you want to dispel? That you'll ever get to a point where you're not working through some major stuff 3. Name one unusual or surprising gadget you couldn't live without. Immersion blender 4. What does a "bad day" look like to you and what are the steps you take to turn it around?   When she wakes up and feels like there's concrete in her body. Feels sad and low and like she can't move her body. Exercise helps her to make it through the day. 5. What is your biggest goal or wildest dream? To triple revenues of her company over the next few years, and to do a podcast with real leaders who will talk about mental health and anxiety. Where to find Morra Hidinginthebathroom.com Twitter:  @morraam [32:10] Nutrition contributor Michelle Jaelin on Gut Health Michelle Jaelin is both a trained artist and a Registered Dietitian who is known as The NutritionArtist. She appears regularly as in newspapers, magazines and on television as an expert in healthy eating. In this conversation, Keith and Michelle discuss: How gut health impacts emotional and physical health What to eat to promote gut health Where to find Michelle: Twitter: @nutritionartist  Instagram: /nutritionartist Facebook: /nutritionartistRD
On this episode of the My Instruction Manual podcast, I speak with Lara Casanova about grieving. Lara lost her own father in 2016, and she's the author of Grief, Grace and Gratitude. I also speak with personal trainer Kathleen Trotter about why measuring, monitoring and tracking are critical to fitness success. Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Purchase Winning Resolutions HERE Episode 69 Show Notes [00:00] Welcome and Intro [1:03] Featured interview with Lara Casanova Lara Casanova is author of Grief, Grace and Gratitude. She lost her father in 2016. Lara is the author of several books including 2018's Grief, Grace and Gratitude: Transforming Through Your Grief Journey. She lives in Australia. In this conversation, Keith and Lara discuss: What Lara learned from the death of her father Lara's five stages of the grief Becoming aware Taking responsibility Feeling the feelings & being present with them Forgiving ourselves and any others Accepting where our life is at Being "pink" as meaning being healthy The importance of being grateful for what our loved ones leave behind when they die How death can be a catalyst for us to live our own life better [13:25] Lara's Instruction Manual 1. What are the habits you maintain every day to stay happy and healthy? Mindful Eating Practicing yoga Spending time in nature Drinking lots of water Getting lots of sleep Doing something every day that connects with heart  2. What personal development book do you recommend? In the Meantime. Finding Yourself in the Love You Want by Iyanla Vanzant 3. Favorite personal mantra / inspirational quote Love, truth and purpose 4. What's your one guilty pleasure? Chips and chocolate 5. When your time comes, how do you want to be remembered? To have had a big heart and have been a role model and inspiration for others Where to find Lara Website: lifeinthepink.com.au Facebook: inthepink [20:14] Fitness contributor Kathleen Trotter on Fitness Journals Kathleen Trotter is author of Your Fittest Future Self: Making Choices Today for a Happier, Healthier, Fitter Future You. In this conversation, Keith and Kathleen discuss: Food journaling is proven to lead to weight loss The importance of journaling about feelings for fitness success  Electronic vs. paper journals Where to find Kathleen KatheenTrotter.com Instagram: KathleenTrotterFitness Twitter: KTrotterFitness Facebook: KathleenTrotter [34:11] Closing words
How do we stop kids from losing their innate ability to be mindful? Why do scientists keep changing their minds about whether or not eggs are good for us? And why is this podcast becoming bigger than Game of Thrones? All that and more in this episode. Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Purchase Winning Resolutions HERE Episode 68 Show Notes [00:00] Welcome and Intro Click here to get a free copy of 18 Steps to Own Your Life on audiobook through a free trial of Audible. [3:18] Mindfulness contributor Joelle Anderson on meditation and meditation for kids Joelle Anderson is a therapist specializing in mindfulness meditation and creator and host of the Kernel of Wisdom YouTube channel. In this conversation, Keith and Joelle discuss: Teaching kids about mindfulness as soon as they're old enough to start recognizing their emotions The four-seven-eight relaxation breath Why little kids are more naturally mindful Joelle mentions resources available at MindUp.org Where to find Joelle Kernelofwisdom.com YouTube.com/KernelofWisdom1 [10:30] Nutrition contributor Michelle Jaelin on whether eggs are good for us or bad for us Michelle Jaelin is both a trained artist and a Registered Dietitian who is known as The NutritionArtist. She appears regularly as in newspapers, magazines and on television as an expert in healthy eating. In this conversation, Keith and Michelle discuss: The latest study on eggs and health Why we shouldn't overreact to a single study Where to find Michelle: Twitter: @nutritionartist  Instagram: /nutritionartist Facebook: /nutritionartistRD
Melissa Monte entered her own personal prison when she was sexually assaulted at a party at 15 years of age. She masked the pain with drinking, drugs, bad relationships, and an eating disorder. She didn’t know how to break free. But incredibly, the path for Melissa to escape her demons came when was stuck for a week in a physical jail. Melissa is the creator and host of the excellent Mind Love podcast. She joins us in this episode of the My Instruction Manual podcast to outline the steps she took to escape from the prisons of her life. This episode also features our nutrition contributor Michelle Jaelin who takes us through her own personal instruction manual for life. Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Purchase Winning Resolutions HERE Episode 66 Show Notes [00:00] Welcome and Intro [2:37] Featured interview with Melissa Monte Melissa Monte is creator and host of the Mind Love podcast. In this conversation, Keith and Melissa discuss: How Melissa's life went from sunshine to darkness at 15 years What Melissa learned about herself during the eight days she spent in jail How asking herself questions helped Melissa to turn her life around The importance of feeling our feelings Becoming a more positive person by surrounding yourself with positive people [24:40] Melissa's Instruction Manual 1. What are the habits you maintain every day to stay happy and healthy?  Her morning routine, which includes meditation, movement, singing and writing in her gratitude journal  2. What personal development book do you recommend? I Am The Wordby Paul Selig 3. Favorite personal mantra / inspirational quote  "If you're not consciously creating, you are consciously deteriorating." - Melissa Monte 4. What's your one guilty pleasure? The Bachelor 5. When your time comes, how do you want to be remembered?  As someone who helps people realize their power Where to find Melissa Website + Podcast: Mindlove.com [32:25] Nutrition contributor Michelle Jaelin shares her instruction manual for life Michelle Jaelin is both a trained artist and a Registered Dietitian who is known as The NutritionArtist. She appears regularly as in newspapers, magazines and on television as an expert in healthy eating. 1. If you had to pick one music album as the soundtrack to your life, what would it be? An eclectic mixtape with songs in multiple languages, because of her interest in different cultures. 2. What's one personal development myth you want to dispel? That you can make everything better with positive thinking alone 3. Name one unusual or surprising gadget you couldn't live without. Her alarm clock, which slowly lights up and slowly gets louder 4. What does a "bad day" look like to you and what are the steps you take to turn it around?   A day where nothing goes right. She turns her day around by making her goals as small as possible. 5. What is your biggest goal or wildest dream? Grow her business to the point where she can hire someone to work for her full time. Where to find Michelle: Twitter: @nutritionartist  Instagram: /nutritionartist Facebook: /nutritionartistRD
Two years ago, my kidneys were failing. Luckily for me, I have two amazing sisters who were both ready and willing to donate a kidney to me. My sister Fiona was the first to go through the extensive testing process, but she wasn’t a good match. Next, my sister Stephanie get tested and doctors gave the thumb up. I am so grateful that Fiona and Stephanie were both willing to do this for me. This episode is all about sisters, and I dedicate it to them. Our featured guest is Daisy Buchanan. She joins us to talk about her latest book The Sisterhood: A Love Letter to the Women Who Have Shaped Me. Daisy is a UK-based author, journalist and TV personality. Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Purchase Winning Resolutions HERE Episode 65 Show Notes [00:00] Welcome and Intro [2:39] Featured interview with Daisy Buchanan Daisy Buchanan is a UK-based author, podcaster, and journalist. Her latest book is The Sisterhood: A Love Letter to the Women Who Have Shaped Me. On her You're Booked podcast, Daisy asks authors about the books on their shelves. She first appeared on My Instruciton Manual in Episode 16, where she discussed her book How To Be a Grown Up. In this conversation, Keith and Daisy discuss: How sisterhood relationships aren't always with biological sisters What it was like to grow up in a house with six daughters and no brothers and how her father dealt with it How Keith and Daisy were both raised by feminist fathers Why Miss Piggy was Daisy's role model when she was growing up Gender in advertising Famous sister families: The Bennets from Pride and Prejudice vs. the Kardashians Whether Bridget Jones was the inspiration for the Millennial obsession with adulting [30:00] Daisy's Instruction Manual, Part II 1. If you had to pick one music album as the soundtrack to your life, what would it be? Plastic Letters by Blondie 2. What's one personal development myth you want to dispel? The idea that quitters never win and winners never quit 3. Name one unusual or surprising gadget you couldn't live without. Her bed of nails, which mimics acupuncture 4. What does a "bad day" look like to you and what are the steps you take to turn it around?   When she beats herself up for not being productive enough Daisy mentions Yoga with Adrienne 5. What is your biggest goal or wildest dream? To finish her first novel by the end of the year Where to find Daisy Instagram: @thedaisybee Twitter: @notrollergirl
Laura Vanderkam, author of Off the Clock, talks about her new fable/novel Juliet's School of Possibilities. And host Keith McArthur puts fitness contributor Kathleen Trotter on the hot seat with a series of rapid-fire questions. Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Purchase Winning Resolutions HERE Episode 64 Show Notes [00:00] Welcome and Intro [2:50] Featured interview with Laura Vanderkam Laura is author of several productivity and time management books. Her most recent book is Juliet's School of Possibilities. Her TED Talk on how to gain control of your free time (embedded below) has been viewed more than 10-million times. Laura is also the co-host of the Best of Both Worlds podcast. Laura first appeared in episode 44. In this conversation, Keith and Laura discuss: Why Laura chose to write a fiction book about productivity The importance of "forest time" The novel's main lesson: "Expectations are infinite. Time is Finite. We are always choosing. Choose well. How to deal with infinite expectations The folly of inbox zero Every moment is a choice Laura's podcast "Best of Both Worlds." [18:55] Laura's Instruction Manual, Part II 1. If you had to pick one music album as the soundtrack to your life, what would it be? Indigo Girls Greatest Hits 2. What's one personal development myth you want to dispel? That getting to "inbox zero" is a worthwhile goal 3. Name one unusual or surprising gadget you couldn't live without. Her plug-in griddle for pancakes and grilled cheese sandwiches 4. What does a "bad day" look like to you and what are the steps you take to turn it around?   A day when there's frustrations with things out of your control like a plane delay. 5. What is your biggest goal or wildest dream? To keep writing fiction and non-fiction [26:20] Where to find Laura Website: lauravanderkam.com [27:15] Fitness contributor Kathleen Trotter takes rapid-fire questions Kathleen Trotter is author of Finding Your Fit: A Compassionate Trainer's Guide to Making Fitness a Lifelong Habit In this conversation, Keith and Kathleen discuss: Why Kathleen packs bell peppers in her purse Why the #fitness hashtag makes Kathleen wants to follow someone The best places in the world to run Where to find Kathleen KatheenTrotter.com Instagram: KathleenTrotterFitness Twitter: KTrotterFitness Facebook: KathleenTrotter
We all want to live better lives. In this special episode, host Keith McArthur brings back 10 of his favorite guests and asks them to share the most important life lesson they've ever learned. Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Purchase Winning Resolutions HERE Episode 63 Show Notes [00:00] Welcome and Intro [1:35] Cait Flanders: Don't be Afraid to Fail Cait Flanders is the author of The Year of Less: How I Stopped Shopping, Gave Away My Belongings, and Discovered Life is Worth More than Anything You Can Buy in a Store Cait also appears in Episode 62. Listen here. [4:51] Kristen Meinzer: Forgiveness is overrated Kristen is co-host of the By the Book podcast. Kristen works full-time in the podcast industry as a producer and host. Kristen also appears in Episode 45. Listen here. [8:19] Chris Browning: Bad things get better when you talk about them Chris Browning is the California-based accountant behind the popular Popcorn Finance podcast. He launched the podcast after he and his wife got out from under $27,000 in debt Chris also appears in Episode 41. Listen here. [11:54 ] Gretchen Rubin: The biggest failures teach the biggest lessons Gretchen Rubin is New York Times bestselling author of multiple books including The Happiness Project, Better Than Before, and The Four Tendencies. Gretchen also appears in Episodes 50 and 51. Listen here and here. [13:49] Laura Vanderkam: Hard work pays off Laura is author of several productivity and time management books. Her most recent book is Off the Clock: Feel Less Busy While Getting More Done. Her TED Talk on how to gain control of your free time has been viewed more than 10-million times. Laura is also the co-host of the Best of Both Worlds podcast. Laura also appears in Episode 44. Listen here. [18:00] Shawn Francis: Hold yourself accountable Shaun Francis is author of Eat Move Think: The Path to a Healthier, Stronger, Happier You. He is the CEO of Medcan, a Toronto-based company that provides holistic health services. Shawn also appears in Episode 42. Listen here. [21:45] Kerry Rowett: Trust Yourself Kerry is author of Align + Attract: Align Your Energy to Create a Business You Actually Love. She is a Holistic Kinesiologist living in Adelade, Australia. Kerry also appears in Episode 46. Listen here. [24:40] Mark Hamade: Don't be happy with second best Mark Hamade is a fitness enthusiast, an entrepreneur, a business coach, a Lebanese immigrant, a former Marine, and a cancer survivor. He set a resolution to lose more than 200 pounds. Mark also appears in Episode 58. Listen here. [26:55] Kathleen Trotter: Movement is non-negotiable Kathleen Trotter is author of Finding Your Fit and Your Fittest Future Self. She is My Instruction Manual's regular fitness contributor, and a Toronto-based personal trainer with a degree in exercise science. Kathleen also appears in Episode 61. Listen here. [32:00] Allison Melody: The body is designed to heal itself Allison Melody is host of the Food Heals podcast. By her 25th birthday, Allison lost both her parents to cancer. This led her to explore non-traditional healing methods, including nutrition. Allison also appears in Episode 43. Listen here.
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