Get Your FILL
E14 Sungazing


Plank for Beginners

*Intro and outro music are from an original piece by

Carl Zukroff of The Blue Hotel

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Hello, you have stumbled onto another episode of Get Your FILL – Financial Independence and Long Life where we explore ways to achieve both of those goals. The music you’ve just been listening to is an original score by Carl Zukroff of the band, The Blue Hotel. They play in and around the Boston area. Check out their website at I’ll include a link on my website,, as well as links to everything else that we’re going to talk about today.
MIM: I really want to stay with this bedcercize theme for at least another week. It’s the whole idea of exercising in bed – especially as the cold weather hits – that I love. Okay, so try this tomorrow – or even tonight but I think it can be too energizing to do these at night and then try to sleep – while you’re in bed, roll onto your stomach, bend at the ankle so your toes are touching the bed then bend your elbows so your hands are on the bed roughly to the side of your chest area, tighten up your body and push off the bed with your arms. Stop when your arms are at a 90 degree angle. Your whole body with the exception of your toes and hands should be off the bed – and your whole body should be tight. All of your muscles, especially your core, should be tensed. I see people do a plank and their butts are up in the air. This is not right. That is the easy way to plank and it’s better to just do it for less time that to have your butt up in the air and work all of the wrong muscles. I’m going to include a link to a great video with a professional showing you the right way to do a plank. Try to hold this for at least a count of `10 and try to add one each day – so today 10 seconds, tomorrow 11 seconds until you can hold it for 60 seconds.
TAGRT – For TAGR Tuesday, let’s continue with Desire. TAGR is Napoleon Hill’s book, Think & Grow Rich. We’re working our way through that book together. Last time we started with Desire, the first step to riches and today we’re going to finish that up by using that burning desire to create a 6-step affirmation to get what we want. As we get near the end of the year, this is exactly the type of thing that we can do to kick off the new year properly.
First. Fix in your mind the exact amount of money you desire. It is not sufficient merely to say “I want plenty of money.” Be definite as to the amount. (There is a psychological reason for definite- ness which will be described in a subsequent chapter).
Second. Determine exactly what you intend to give in return for the money you desire. (There is no such reality as “something for nothing.”)
Third. Establish a definite date when you intend to possess the money you desire.
Fourth. Create a definite plan for carrying out your desire, and begin at once, whether you are ready or not, to put this plan into action.
Fifth. Write out a clear, concise statement of the amount of money you intend to acquire, name the time limit for its acquisition, state what you intend to give in return for the money, and describe clearly the plan through which you intend to accumulate it.
Sixth. Read your written statement aloud, twice daily, once just before retiring at night, and once after arising in the morning. AS YOU READ, SEE AND FEEL AND BELIEVE YOURSELF ALREADY IN POSSESSION OF THE MONEY.
It could sound something like this – let’s say you sell life insurance. You could say: I, Jane Smith, shall have in my possession $100,000 in gross commission income by December 31, 2020. In exchange for this money, I will deliver the best possible service and the best possible information in my capacity as life insurance salesperson. I believe that I already have this money in my possession. My faith is so strong that I can see this money before my eyes, I can touch it with my hands. I am awaiting a plan by which to receive this money and I shall follow the plan as soon as it is received.
WAWW: It’s almost 2020, wow. I’m very superstitious about NYE. I feel like the way you begin the year sets the tone for the way the year will go. I’ve already decided that 2020 is going to be a year of working hard and making lots of money to set me up so that I can finish my 10-year plan early and effectively retire and I got offered a chance to help cater a wedding. So that would mean that I’d start the year making money at the expense of spending the new year with family or friends, effectively sacrificing fun and connection with others for money. What do you think? I’ve thought about it a lot and could probably argue either side of the argument but I’d like to hear what you think.
TYT: This week for Thank-you Thursday, I want to thank my friend, Kathleen O’Neill-Smith. We met when she was working in Boston many years ago and we’ve stayed in touch ever since. We’ve had some wonderful adventures together, traveled the world, and shared some quiet times at the beach, at the pool, and across the dinner table. Kathleen is a source of inspiration, wisdom and strength. She’s a problem-solver and a bright shining light who brightens up any room that she enters. I feel very grateful to have her in my life and can’t wait for our next adventure.
FF: For Foodie Friday, let’s make some comfort food. This is a grilled cheese hack that came from necessity one day when I returned from a trip and had very little in the fridge. First, instead of using regular old bread, grab some cinnamon raisin bread. Now spread two slices with an herbed cheese like boursin or allouette, add a few slices of sharp cheese. If you’d like, you can also add a tomato, avocado, ham, anything that you want. Okay, assemble the sandwich and instead of using butter or margarine to grill the bread, use mayonnaise. Heat your pan to a medium low heat. A cast iron frypan is best but any type of griddle or fry pan will work. Spread mayo on one side of the outside of the sandwich and put that side down on the pan. Put mayo on the side facing up. I will usually put a cover over the pan to be sure the cheese will melt. After about 3-5 minutes, flip the sandwich. The bread should be golden brown. If it’s not, you can just flip it back before serving. If it’s burned, you know, there’s not a lot to be done about that except make notes for next time but I think it still tastes great even a little overcooked. Try this with some tomato soup or any soup that you like. It’s great for these cold rainy or snowy nights. I’d love to hear your variations on the grilled cheese theme and to hear about your favorite recipes.
SMS: Sungazing is a pretty controversial practice. It supposedly comes from India and involves the process of looking into the sun with an unfocused gaze for increasing amounts of time each day until you reach 9 months or 44 minutes of sungazing. Here I’m only going to talk about the theory of why you would want to do it and leave it to you to research all of the reasons not to do it, which involve the potential damage to the eyes of looking at the sun. It’s easy to find both sides of the argument by simply googling the word sungazing but I’ll also include a lot of links on the website, so you can do some research.
The method suggested is to look at the sun with an unfocused gaze – first for 10 seconds during the first hour of sunrise or the last hour before sunset. You would then add 10 seconds per day until you reach 9 months or 44 minutes of sungazing. At that point, your internal battery would be charged and you’d be able to keep it charged by earthing, which we talked about in episode 12. I personally feel that an hour after sunrise is too much. I feel the strength of the sun after the first 30 minutes and won’t look at the sun after that. I will look in the general direction of the sun so that it will be able to shine into my eyes.
The theory is that the reason we need to eat is to capture the energy of the sun. One example: grass absorbs the sun, cows eat lots of grass consolidating that energy, then we eat the cow and gain the benefit of the sun’s energy. By cutting out the middle men of grass and cow, we are effectively eating the sun directly by allowing it to penetrate into us through the eyes. This has the advantage of an undiluted dose of sunniness and is said to make people more peaceful, more healthy, etc. Perhaps ironically, proponents say it improves vision. My chiropractor is doing this along with earthing and he’s done a ton of research on it. I’ll try to interview him for episode 16 so you can hear his view on both practices.
Thank you so much for joining me for this week’s episode of Get Your FILL – Financial Independence, Long Life. Next week I think we’ll have a solar energy expert who I met recently with some practical tips who will share some info about solar energy that I bet you don’t know. Be sure to tune in. And now, here’s Carl Zukroff on piano…

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