4 ways to possess your superhuman abilities


super power


Every human possesses super abilities, you just have to know how to tap into them. Be the person you want to be, without any doubt. Never limit yourself to what is possible. Here are four steps to reach your superhuman status:

  1. No Fear: Fear is one of the strongest emotion blockers, and it’s entirely self-produced.  Fear can be manipulating and controlling and I say NO FEAR.  Not even death should cause fear since it’s natural and can’t be stopped. If you can let go of fear, you can live a dream life.
  2. Discipline: Discipline makes you the person you are. Either you have it, or you don’t. Hand in hand with discipline comes hard work.  Setting clear goals, and letting nothing stop you, will allow discipline to rule your world!
  3. Self Love: This means loving yourself for who you are.  With high self esteem, you will be confident, feel great about yourself , and others will believe too!  Loving yourself = Power!
  4. Challenge Yourself: Always challenge yourself to do better than you did yesterday. Set goals for yourself mentally and physically. It’s ok to fail a million times. But if you never challenge yourself once your whole lifetime can be a tragedy.

By Mr.Fitbiz

Are your goals SMART? Easy steps to plan for success.

Do you have goals? Chances are, yes!  Goal setting is an excellent motivational tool, but how we set them can make or break our success in reaching them.  Vague statements like, “I will lose fat” or “I want to compete” may get us started, but it’s important to have firm goals with long-term and short-term objectives to keep us going.  Otherwise we may end up losing motivation, derailing from our plan, and ultimately winding up exactly where we began.

To get on the fast track to success, our goals must be SMART.  That is, Specific, Measurable, Achievable, Realistic, and Time-bound.SMART goals


Goals need to be defined and clear-cut.  It’s common to set general goals such as “I will lose weight” or “I will get more sleep.”  Yet, such goals are so loose that they’re nearly impossible to gauge whether we’ve reached them or not.  More specific goals would be, “I will lose five pounds by the end of this month” or “I will aim to get 8 hours of sleep each night.”

When drawing specific goals, consider the five “W” questions:

  • What: What do I want to accomplish?
  • Why: Specific reasons for wanting to accomplish this goal.
  • Who: Who is involved?
  • Where: Consider where you’ll be working toward this goal.
  • Which: Identify requirements needed to meet the goal.


Measurements  provide feedback and let us know when a goal is complete.  When we’re able to measure progress, we tend to stay on track, reach targets, and experience the exhilaration of achievement that further motivates us to continue working toward success.

  • How much/many?
  • How will I know when this goal is accomplished?


Goals need to be practical.  The majority of us have probably tried to shed a few pounds at one time or another, and our success largely depends on whether we set a reasonable goal in the first place.  Losing 20 pounds a week is unrealistic (we can thank diet pills for that mindset).  Losing 2-4 pounds a week is more reasonable.  Goals need to be ambitious, but setting them too far out of reach only sets us up for failure.


It’s important honestly evaluate ourselves when setting goals.  There’s no wrong goal, but a particular one may not be right for us at a certain time.  Try answering questions like:

  • Do I have the ability to reach this goal? How about the resources, time, or commitment?
  • Is it worthwhile?
  • What are my limitations and how can I overcome them?
  • Is this goal personal?

Be honest.  Setting unrealistic goals will only lead to frustration.


Time frames provide structure.  Rather than making the goal of someday competing in a bodybuilding competition, pick a date and go for it!  Having an exact date in mind causes us to take action.

Applying SMART Goals

The SMART method isn’t limited to fitness goals. Rather, it can (and should) be used for any ambition. Once we’ve established what we want, we can create goals beginning with long-term objectives followed by short-term goals.  Long-term goals are things we want to accomplish within the year while short-term goals are these are daily, weekly, or monthly targets that keep us on track toward the long-term goal, much like stepping stones or rungs of a ladder.  Remember to be reasonable with short-term targets, but don’t be afraid to aim high when thinking long-term.  We expand our abilities to reach our ultimate goal with each short-term goal met, so shoot for the stars!

If you don’t know where you are going, you’ll end up someplace else.” ― Yogi Berra

 By Mary Dietz

It’s Pumpkin Season!

Though it’s still 90 degrees here in central Missouri, September is almost over and the season of “pumpkin everything” is upon us. I personally love pumpkin; from pumpkin spiced coffee to old-fashion pumpkin pie, and everything in between. There are many ways to add pumpkin into your everyday meals, keeping it clean and healthy.

I add pumpkin pie spice along with stevia to my oats, or 1/3 cup pumpkin puree, using a little less almond milk than normal. Pumpkin seeds are great, too! After we carve them at my house, I wash the seeds and toast them at 400 degrees for about 15-20 minutes, until golden, then sprinkle them with cinnamon and stevia right after the come out of the oven, so good! Here is one of my favorite recipes incorporating pumpkin, enjoy!

Banana Pumpkin Protein Muffins

2 ripe bananas

1 cup pumpkin puree

4 egg whites

1 tbsp evoo

1 ¾ cups oat bran

2 scoops protein powder (I used chocolate)

½ cup stevia

1 tsp baking soda

2 tsp baking powder

¼ tsp sea salt

2 tsp cinnamon

1 tsp pumpkin pie spice

20 almonds, chopped


Combine all dry ingredients in small bowl

Combine all wet ingredients in medium bowl

Add dry to wet and mix with spatula until completely combined

Spray muffin pan with non-stick spray

Fill each mold ¾ of the way full

Top with chopped nuts

Bake for 15 minutes at 350 degrees