Habit Stacking

I’ve really been trying to get my stuff together from an organizational perspective this year. Here’s a post I wrote for our business blog that discusses what I’ve been doing. It’s called “Habit Stacking” and it’s terrific!

Hello Everyone! Angie Flynn here. I wanted to share a concept I’ve discovered recently that has really helped me get my s&*t together. Deb and I joke about it a lot, but I can get a little squirrelly and scatterbrained at times (I know, SHOCKING, right?). 1,008 more words

via A Behind The Scenes Look At Habit Stacking — Cheslow Achievement Group

Hypocrite No More!!

Courtesy of 123RF.com

Have you ever been in a space where you gave advice that you had a really hard time following yourself?

That’s where I found myself A LOT over the past 8 years when it came to drinking enough water.

Sometimes I would do better… Once in a while, I would actually get on a roll and do great… But eventually, something would happen to knock me out of my routine and my fledgling habit would wither on the vine. And I would feel like an incredible hypocrite!

Over the Christmas holidays I decided that I was REALLY going to make a PERMANENT change! I mean, I KNOW the importance of drinking the right amount of water and staying well hydrated. However, KNOWING doesn’t always translate to DOING, does it?

I was recovering from broken bones and couldn’t do much else during the holidays, plus we weren’t working so I could really focus on my water intake.

I Googled “water apps” and found a suggested list of apps that could help me track my daily water intake. Some worked better than others, but in the end, I uninstalled them. What ended up working for me was getting a 64 oz. glass container, filling it up each morning, and then using  my Pomodoro Technique breaks to go drink between 8 and 16 oz of water.

I also took a 30-day break from coffee in January and replaced my caffeinated coffee and tea habit with hot water with lemon for those 30 days. It turns out that I REALLY like hot water with lemon, so I kept it up after January was over. So, not only was I able to count the volume that I normally drank in the form of coffee or tea (about 32-48 oz per day) as actual water consumed, but I also didn’t have to replace that volume with more water as I would have to do when I was drinking caffeinated beverages. It was like a double bonus!

I found that I was suddenly and quite effortlessly drinking between 96 and 128 oz of water each and every day!

My energy skyrocketed… My weight loss rebooted… My skin looked better…

It was incredible!

I’m now moving to the three month point of this new baby habit. Sometimes I miss, but most of the time I am very well hydrated. My body will tell me when I’m not drinking enough water (or when I’m drinking too much coffee – yes, I do drink coffee again, but only a fraction of the amount I used to drink).

So, for anyone looking to level up their hydration game, here are my tips:

  1. Buy a large glass container (64 oz is a good size) and fill it up with filtered water each morning.
  2. Try hot water with lemon as a replacement for some of the caffeinated beverages you may be drinking currently.
  3. Get an app or set a timer to go off every 30 minutes. Drink 8 oz of water each time the alarm goes off. Note: If you do this between the hours of 9 am and 5 pm, you will drink A GALLON of water during the day. You may or may not need this much, but it’s a painless way to get the water down!

How much water should you be drinking?  Here is the rule of thumb that I follow:  Your current weight/2 + 24 oz from every hour of exercise + equal volume for any caffeinated or alcoholic beverages.

So, if I weigh 140 pounds, I exercised for an hour this morning, and I drank a 16 oz cup of coffee, I would need 110 oz of water today:  (140/2) +24 +16 = 110.

So, drink up!  Your body will thank you for it!


Proper hydration is one of the fundamental pillars of my new health and wellness program, UnREALogical Health.


Are We Having Fun Yet?… The Holiday Edition — Cheslow Achievement Group

This is AWESOME for this time of year and SO TRUE! Just wanted to share!

Image Credit: Rebekkah_ann/iStock by Getty Images Handling the inevitable stress, tension, and disappointment of holiday gatherings… It’s a scenario that plays out across the globe every holiday season. Families come together to celebrate and enjoy each other’s company. But how long does the celebration last before someone gets their feelings hurt and walks off to sulk…

via Are We Having Fun Yet?… The Holiday Edition — Cheslow Achievement Group

I Am Not A Dog…

I Am Not A Dog…

Deb and I have been playing around with intermittent fasting for a while now and it has really proven to be a game-changer for us so far (I’m sure I’ll blog about it when I have more data), but I’ve noticed something recently that has really caused me to stop and think. I realized that when I want to “reward” myself I go to food 100% of the time!

For example, yesterday was “balcony cleaning day” here at the condo. On the last Saturday of the month, we are allowed to break out the hoses and scrub brushes and clean the outside porches and just blow the water over the side. It’s a pain in the ass, but it makes a big difference – especially after Hurricane Irma completely salt-blasted our sliding doors and windows. The thing is that we always “reward” ourselves after porch cleaning with a big breakfast – either I make eggs, bacon, pancakes, etc. here or we go out for breakfast. But, since we were fasting yesterday, there was no big breakfast and I was jarred by how sad that made me and how unmotivated I was to clean the porches.

Then, I started thinking about it… I do not have a single non-food reward system in place anywhere in my life!

What the hell?  I’m not a DOG!

But it’s true!  Whenever Deb and I start planning something that will make busting our butts to getting some big project done “worth it,” we automatically go to food… dinner out at our favorite restaurant, munchies in front of an episode of Star Trek, comfort food, etc. … ALWAYS… 100% of the time. And that’s just crazy! Is it just me?

I have resolved to come up with some non-food rewards that I can go to when I need something to spark my motivation in the moment. Here’s what I’ve come up with so far…

  1. Take a nap.
  2. Sleep in!
  3. Spend an hour away from my phone or computer.
  4. Eat lunch outside or at least away from my desk.
  5. Take a vacation day from work to do whatever I want!
  6. Unwind with a movie of my choice.
  7. Plan a long bike ride with my friends.
  8. Subscribe to a magazine I’ve been wanting to read.
  9. Buy a new song for my running playlist.
  10. Invest in some moisture-wicking workout socks.
  11. Buy a new sports bra.
  12. Come home with a bouquet of flowers.
  13. Sign up for a race.
  14. Splurge on a new running outfit or tri-kit (Hello, Tri*Fe Tri).
  15. Go for a mani/pedi.
  16. Treat myself to a massage!
  17. Get fitted for new running shoes at a running store.
  18. Plan a weekend getaway with Deb.
  19. Go to a yoga class.
  20. Plan our next dream vacation!
  21. Get a new hairstyle.
  22. Go to the local farmer’s market.
  23. Have a tourist day and do some of the fun things our town has to offer visitors (NOT Disney, thank you very much)
  24. Buy some new accessories for my bike.
  25. A new pair of earrings.

How do YOU reward yourself? Help me build my list so I can stop letting PIZZA be my reward!

Newton’s 3rd Law and My Life

Newton’s 3rd Law and My Life

Inertia [in-ur-shuh, ih-nur-], noun: the property of a matter by which it retains its state of rest or its velocity along a straight line so long as it is not acted upon by an external force

During the past couple of months, my life has been an object lesson on the power of inertia. When I looked at my giant white board on May 1st, I just didn’t see how we would make it to June 26th with our brains and bodies intact! There was so much on our plates, including:

I committed to doing my workouts in the evening (which I HATE) so that I could maximize my creative time in the mornings. I was waking up at 3:15 a.m. and launching into my days, working hard (if not necessarily smart), getting shit done, checking all the boxes, falling into bed at 9 p.m. and then doing it all over again the next day.

To say that I felt like a hamster on a wheel is an understatement, but it was necessary for the short term – we were all working like crazy people. And, astonishingly, everything got accomplished and all the events were brilliant… the book is finished and proofs are on the way… I’m eagerly awaiting Module 7 of my IIN program which unlocks next Monday… the Your Brave Mind programs have really been awesome and we have gotten terrific feedback on them… daughter #2 is graduated, employed, and has a new apartment… training is going much better than I expected after a fairly significant break… and we are happily ensconced in our beautiful riverfront condo.


I really didn’t notice how tired I was. I was in a routine, doing what I do – getting up early and getting all the things done. Deb actually said to me more than once, “How are you doing it?” I didn’t know HOW… I just WAS.

Then, last Friday, Deb went to Maryland to visit daughter #1 before she heads to Hawaii for 2 years to pursue her Master’s degree. My instructions upon her departure were clear: RELAX and ENJOY yourself!

Huh? What?

I didn’t even know how to process those instructions, but I was committed to following them because I knew I needed a break… BADLY!


I spent 5 days essentially away from my desk. I ran a 4-mile beach race and went for a 30+ mile bike ride with Megan down the Canaveral Seashore on Saturday (which was amazing), then we went to brunch (which was even MORE amazing), and I spent the rest of the day on the sofa watching Harry Potter movies. I went to bed on Saturday night and did not set an alarm… And I SLEPT… and SLEPT… and SLEPT! I woke up on Sunday feeling drugged and disoriented. What day was it? Where the hell was I? Am I late for something?


The interesting thing was that the more I “relaxed,” the more exhausted I felt. I napped throughout the day, went to bed pretty early, and slept 12 hours.

I texted Deb the next day and asked what was wrong with me.

I had invoked Newton’s 3rd Law of Motion – INERTIA! I stopped moving… and the longer I wasn’t moving, the more I wanted to just stay still… and not move. I had no motivation to much of anything but sit on the couch and watch movies.

So I did what any sane person would do…

I messaged my friend, Megan, and asked if she wanted to do an impromptu 25/2 brick on Tuesday morning. Always up for fun, she agreed. It turned out to be one of the best rides I’ve had in a long, long time!

I broke the inertia. This morning I was back at my desk early and I feel really, really good.

We all need rest periods. There can be no recovery without it. Our minds get fuzzy and the details start to slip our awareness. I become VERY forgetful.

I think it’s important to recognize when a rest cycle is called for, but I’m really bad at it. I love hard work and the more challenging the task, the better I like it. But, after this weekend, I realize that even I cannot go full speed ahead 24/7/365.

However, I see the fallout of uncontrolled inertia all around me. There are so many people out there who are stuck in their ruts like they are super-glued in place.

All it takes is a baby step to break the grip of inertia, but first, you have to become aware that you are in its clutches – and that’s a really scary place for a lot of people. It was a scary place for me 7 years ago. Baby steps… And if you need a kick in the pants, give me a call!

How do you break the inertia? Just do something different! Get off the hamster wheel! Change up your routine – even if only in some small way. It will make your conscious mind sit up and take notice, and then, once you’re noticing, you can take more baby steps… And if you need a kick in the pants, give me a call!

We’ve got this!



No One’s Going To Do It For You

My son is in 8th grade. He is a really smart kid, but he, like most 14 year olds, is lazy.  He likes the path of least resistance, and given the choice between doing homework and playing xBox or Minecraft or watching videos on YouTube (not that I actually GIVE him a choice, but that’s another post for another day), guess what wins?  Yeah, not so much with the homework. Up until this year, he has gotten great grades with minimal effort.  This is the first year where he has actually be required to put his nose to the grindstone and work for it.  And guess what?  His grades have sucked this year.  I mean really! BAD!

It’s kind of embarrassing because his Language Arts teacher is a friend of mine and I cringe when I do my weekly check of his online gradebook and see D’s and F’s in her class. I’ve tried talking to him.  He glazes over and it’s like talking to a wall. This last quarter, my teacher friend has assigned a project that was assigned at the beginning of the quarter and is due in mid-May. Her rationale, I’m sure, is to teach her students how to take a big huge project and break it down in to weekly milestones so they’ll be better prepared for such things in high school.

The project was assigned right before Spring Break and my son came home all excited to go out and buy the binder and dividers and such for his portfolio. And he kept talking about how great it was going to be and how he was going to get a head start on the project during Break. So imagine my surprise when I checked the gradebook a few weeks later and saw a row of F’s for his portfolio checks! Then I got an email from his teacher… my friend… telling me he was WAY behind on the project.

Yep, got it! So, I sat my son down that night for a heart to heart talk. I told him that life is pretty simple – you can either wait for someone to hand you success (and plan to wait a really long time and be pretty unsuccessful in the meantime) or you can decide to take the reins of your life and GET SUCCESS.  I don’t know if I broke through or not, I suppose time will tell.  And I suppose there are those who would say I’m a bad parent because I’m not making sure he’s keeping up to date with his school work.  But dang it, he’s 14 years old and I’m sick and tired of wanting his success for him more than he wants it for himself! His success is up to him, not me. I love him dearly, but I cannot and will not do the heavy lifting for him – he has to learn to do it and want to do it for himself.

I think there are a lot of people out there like my son.  People who are plenty smart and who have a lot of talent in certain areas, but they are waiting for someone to hand them success.  Let me say it again:

No one is going to hand you success!

You must go out and get it yourself!

Stop waiting! We all have everything we need inside us at this very moment to be WILDLY successful! Why do we drag our feet?


Fear of what?  Failure?

When we sit back on the edges of life and wait for success to come find us rather than running out to meet it, aren’t we just failing by default?

My son seems to be waiting for something to light a fire under his rear-end to get rolling on his project, but has a gradesheet full of F’s in the meantime.  He’s FAILING! And there’s no reason for it.  He’s smart enough.  He has the resources and the tools and the time to get the job done.  But he’s just not taking action.

Sure there will always be shiny objects to distract us from what we need to be doing in any given moment, but are those distractions going to take us where we ultimately want to go? I hope I can make my son understand this lesson before it really bites him in the butt next year in high school.

As for me, I’m going to ride my bike!

Psst… I’ll Tell You A Secret

Psst… I’ll Tell You A Secret

Image Credit: 123RF.com

When Deb and I sat down on Tuesday, November 8, 2016, to begin our most recent round of coaching, she immediately tasked me with re-creating my “bucket list.”  This was a list of 30 things that I wanted to do, be, or have in my life.  The list could consist of ANYTHING – from huge, Level 1 goals like solving the healthcare crisis in America to super-simple Level 3 goals like getting a new pair of sunglasses.  I had the entire world of options at my disposal.  I came back to session #2 with my list of 30 things and proudly read it to Deb. Like most of our clients, I quickly discovered, much to my dismay, that my list was, in fact, composed of a bunch of very rhetorical statements that I had absolutely no emotional attachment to. Damn!

So, I went back to the drawing board. I started asking myself the hard questions:

  • What do I really want?
  • How do I want to send my days?
  • What feeds my soul?
  • What things/people/events/opportunities will help me live a joyous and fulfilled life?
  • What is my PURPOSE?

So, at session #3 I present Bucket List 2.0, and although I didn’t know “HOW” a lot of that list would ever transpire, I just knew that I wanted them.

Last week, without any warning whatsoever, TWO of my Top 5 Bucket List items fell into my lap.

Anyone who has read more than 3 of my blog posts knows that I have a great affection and respect for my friend, one of the people who inspired me to start training for triathlon, Meredith Atwood.  One of my top 5 bucket list items was to collaborate with her on a program.  I didn’t know what kind of program or what the topic would be. We had kicked the tires on some concepts before, but she is always going Mach 5 with her hair on fire and the timing just wasn’t right; however, it continued to be a goal, albeit a longer-term goal.

Another of my Top 5 bucket list items was to spend my days “playing” on social media and actually get paid to do it!

So, imagine my surprise and delight when I received an email from Meredith last week that started off, “Hey lady! So. I have been marinating on a new program, and I wanted to see if you and Deb might want to be involved with.”



And guess what?  The platform of the program is Facebook-based, so I will indeed be spending my days “playing” on social media!

So, this brings me to the distinction between “allowing” and “forcing.” We have to ALLOW the things we want to come to us and know that if they are based in love and are in alignment with our values and our purpose, they WILL come – they might just not come on our timetable or exactly in the way we first envision them.  When we try to FORCE an outcome and exert our will, the outcome is generally not what we hoped it would be.

Now, what is this new program?  It’s called “Your Brave Mind” and you can read more about it here and here. And it’s going to be amazing!

In a nutshell, Your Brave Mind will be a series of online events (hosted on Facebook) that will each cover a different topic in the area of mental toughness.  The first event is on the bully in your brain! Cool huh?

The bully is that little voice that speaks to you whenever you try to step outside of ​the box​, tackle new challenges,​ ​or​ make a ​significant ​change in your life. Everyone has​ tha​t voice, it’s just that some bullies are much louder and meaner than others. In only 5 days you will gain the awareness​ (and tools)​ you need to tame the bully in your brain​. You will discover:

  • What​ (or who?)​ the bully is
  • Why listening to the bully is the absolute worst thing we can do if we want to change an area of our life
  • How the bully got its voice
  • Why the bully is so mean
  • Why making the decision to change will never be enough
  • How to actually change the conversation with the bully in your brain

If you have ever struggled with the mean girl/guy in your head who tells you that you are terrible or that you can’t do something, etc., then this program is for you! Come join us!

  • Cost:  $24.97
  • Forum: Online group coaching via a closed Facebook Group
  • Duration:  5 Days
  • Starts:  Monday, May 8th

Register Now!


I can’t wait to get started!  🙂